HOW: Begin by lying on your back on a bench. Bend your knees and place your feet flat on the bench. Hold one end of a dumbbell straight up over your face keeping your elbows locked out. Let your arms and dumbbell go behind...

HOW: Lean against a wall with your back flat and feet out with a slight bend in your knees. Raise both arms up as you rotate your hands out. Try to get your elbows to touch each other. Do this in a slow and...

HOW: In a standing position with your arms at your side and your shoulder blades squeezed back, bend your elbows and rotate your arms out to the side as far as you can. From here, face your palms forward, point your fingers facing back...

HOW:  Begin by positioning yourself on both knees, sitting back on your heels with your feet straight and thighs together, arms on the ground and your elbows touching the top of your knees. From this position, place on hand behind your head. Rotate your...

HOW: Place a pad on the ground and kneel down on it with both knees. Push your toes into the ground or point forward. Position the ab wheel in front of your holding it with both arms straight. Engage your core as you roll...

HOW: Set up a kettlebell in between your feet. Hip hinge to grab the kettlebell and elevate the bell until you are standing up tall. Keep your shoulder blades slightly pulled back. Now perform a kettlebell swing by staying stiff with your back, shoulders,...

HOW: While standing, grab onto a kettlebell or dumbbell, preferably one that is heavy. Walk forward while holding the weight on one side keeping your body upright. Walk for the prescribed amount of time or distance.    FEEL: You should feel your core and shoulder...

HOW: Begin by placing an elevated surface to your side. Face 90 degrees to one side of the step. Use the inside leg to rotate and step up onto the surface rotating your body 90 degrees. Drive your other knee up to your chest...

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