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NO EQUIPMENT NO EXCUSES WEEKEND WORKOUT

Here it is.  No gym. Just you and your warrior spirit.

10 Exercises, 30 Reps EACH, Repeat 3 Times.

Ready?

Go!!!!!!

1. Split Jump Lunges

2. Push Ups

3. Squat Jumps

4. Frog Sit Ups

5. Walking Lunges

6. Skaters

7. One-Legged Squat

8. Plank Walk

9. Burpees

10. Prisoner Squats

*Throw this Dirty 30 Cross-Fit Style Workout in a few times a week to get in crazy sick summer shape fast*

Zain’s - 5km Running Program 

This is a special program designed for a dear friend of mine who is running as an ambassador in a 5km road race June 23rd for charity.  My my friend is naturally athletic, fit and strong and has cross-trained regularly for years so I’d classify him as an intermediate runner despite the fact that he doesn’t usually run or race. What I do remember of his running was that he kicked my a$$ in a race through the woods years ago and I’m fairly sure he’s still got it.

This program also works for any intermediate runners working to increase time/speed and get fitter and fabulous in the next couple weeks.

We have 18 days before the big race so my usual 5-8 week 5km  training program will be condensed for Intermediate Runners in this pre-race program. 

(Beginner & Advanced Runners, click here)

Before we get in to training, here are a few critical things to consider:

1. Hydration - Drink at least 3 liters of water per day and up to 4 on training days

2. A Runner’s Diet - Follow the guidelines laid out and nourish your body with additional carbohydrates especially on training days to ensure muscles received the glucose they require to repair.  Poor diet is the number one cause of injury in runners.

3. Gear - Equip yourself with the Nike+ Run program which monitors your pacing and gives you a per km/mi time reading and of course your favourite pair of comfortable running shoes.

Training Day 1-5

The first 5 days are all about building strength and cardio capacity. Monitor and record your time for all runs.

Running

• Find a fairly flat 3km (1.5mi) route and run this 2 times this week staggering days, running for 15 minutes and walking for 1 minute OR running straight through and taking a 2 minute rest half way if you are able to. 

Cross Training

• Gym Training - 2 days per week.  Try THIS WORKOUT, followed by 25 minute HIIT sprints (as instructed at the bottom of the workout plan)
• Hill Training - Find a hill OR treadmill and run up 1 day this week (I encourage my friend to try Yew St) doing 10 repetitions (so running up, walking down or if on treadmill setting to a high incline, say 12 and running up for about a minute and walking on a flat surface for about 1.5 minutes)

Rest

• 2 Days Rest, I advise you to try YOGA FOR RUNNERS on one of your rest days and to stretch regularly before and after each training session.

Training Day 5-10

The next 5 days are all about building endurance. 

Running

• Find a fairly flat 5km (2.5mi) route and run this 2 times this week staggering days, running for 15 minutes and walking for 1 minute OR running straight through and taking a 2 minute rest half way if you are able to. 

Cross Training

• Gym Training - 1 day per week.  Try THIS WORKOUT, followed by THIS 25 minute HIIT program
• Hill Training - Find a hill OR treadmill and run up 2 days this week (I encourage my friend to try Yew St) doing 15 repetitions (so running up, walking down or if on treadmill setting to a high incline, say 12 and running up for about a minute and walking on a flat surface for about 1.5 minutes)

Rest

• 2 Days Rest, I advise you to try YOGA FOR RUNNERS on one of your rest days and to stretch regularly before and after each training session.

Training Day 10-15

The last 5 days are all about increasing your speed. Monitor and record your time for all runs.

Running

Find a fairly flat 7km (3.5mi) route and run this 2 times this week staggering days, running for 15 minutes and walking for 1 minute OR running straight through and taking a 2 minute rest half way if you are able to. 

Cross Training

• Gym Training - 1 day per week.  Try THIS WORKOUT, followed by THIS 25 minute HIIT program
• Hill Training - Find a hill OR treadmill and run up 2 days this week (I encourage my friend to try Yew St) doing 20 repetitions (so running up, walking down or if on treadmill setting to a high incline, say 12 and running up for about a minute and walking on a flat surface for about 1.5 minutes)

Rest

• 2 Days Rest, I advise you to try YOGA FOR RUNNERS  on one of your rest days and to stretch regularly before and after each training session.

Training Day 15-18

The next 3 days are all about rest, you have trained hard and are prepared.

- I would generally rest during these 3 days and allow all your muscles to rest, grow and repair  

- Continue with YOGA FOR RUNNERS 

- Go for walks or do an easy, un-timed run if you want  

- Carb up and drink lots of water and coconut water

THEN GO KILL YOUR RACE.

Thigh Torching Workout

The truth is, you can’t spot train, that’s a fact.  What you can do, is tone, lengthen and strengthen the areas of your body where you tend to hold more fat…hello thighs!!

WOD:

Warm up 5-10 mins

Cardio -  

 Stair Climber (the big stairs) side step for 20 minutes each side on level 10 or higher for a total of 40 minutes

Strength Training - 

4 sets, 60 sec/exercise 

1. Wall Squat with light medicine ball squeeze

2. Curtsy Lunge with dumbbells

3. Side Leg Raise with Pulley 

4. Plie Squats

5. External Hip Raise 

*Perform all exercises with 30 sec rest between sets.

Cool Down & Stretch

***Most importantly, remember that no matter how hard you train in the gym, sexy, lean thighs are made in the kitchen so keep on, keeping on with that clean eating stuff ;)

The ULTIMATE Beach Bum Workout

This workout is for those of you who are seriously down to build a fabulous toned booty by THIS summer and are ready to eat, train and squat accordingly.

You can do this workout up to twice a week and feel free to make it a part of your regular training, ie. add it to your back and leg day.

Here’s how it’s gonna go down:

5-10 Min Warm UP (I like stair climbers)

CARDIO - 

25 MINS HIIT Uphill Sprinting On 1 min off 1 min for 25 minutes. Start at a minimum intensity of 4 and then increase your intensity with each minute to the hardest resistance you can and then back down toward 4 for any remaining time. 

RESISTANCE - 

*Rest 30 sec between each SET

1. Tightening Exercises

a) Hip Thrust One Foot On Ball (2 x 20 each leg)

b) Hamstring Roll In With Ball (3 x 30) 

c) Lying Side Clam (2 x 20 each leg)

d) Lying Hip Abduction (2 x 20 each leg)

e) Fire Hydrant (3 x 30 each leg)

2. Strengthening Exercises - 

*Med - Heavy Resistance, Rest 45 sec between each SET

a) Plie Squats (3 x 20)

b) Bulgarian Split Squats (3 x 20 each leg)

c) Full Squats (3 x 20 each leg)

d) Deadlifts (3 x 20 each leg)

e) Weighted Butt Blaster (3 x 20 each leg)

3. BUUURRN

a) Jump Squats (3 x 25)

b) Weighted Wall Squat Hold (3 x 60 sec hold)

c) Box Jumps (3 x 20)

CARDIO - 

10 Mins Stair Climber Level 12-15 *If you can handle it

Cool Down and Stretch 

*Remember, a beautiful bum is made in the kitchen.  If you are not eating clean, no matter what you do in the gym is not going to help*

Oxygen Magazine’s Beach Body Workout!

Summer is officially 52 days away and this is the perfect time to get your body toned and looking fabulous for those glorious beach days, barbecues, patio parties and trips away with your friends and loved ones.

I adore Oxygen Magazine’s beach body workout and I this is the program that I will be using for the next four weeks so we can be training buddies from afar ;)

With this workout, I like to throw in 2 long runs per week generally for about 60 minutes (outdoor) and then a couple of sprint HIIT sessions on the treadmill, outside or on the elliptical.  I also aim for a day of cross training such as cycling, spring skiing, hiking or boxing.

1. Plié Squat

Target Muscles: gluteus maximus, quadriceps, adductors

Set Up: Stand with your feet wider than shoulder-width apart, toes pointing out at 45-degree angles. Grasp a single dumbbell with both hands, letting it hang naturally between your legs.

Action: Inhale as you bend at the knees into a squat, stopping when your thighs are almost parallel to the ground. Push through your heels to return to the starting position, squeezing your glutes and pushing your pelvis forward at the top of the motion. Repeat for eight to 10 reps.

2. Dumbbell Row

Target Muscles: latissimus dorsi, trapezius, rhomboids

Set Up: Hold a dumbbell in each hand, palms facing toward your body. Lean forward from your hips at a 45-degree angle and bend your knees slightly. Extend your arms so that they are in front of your knees, keeping a tight stretch within your arms and upper back. 

Action: Exhale as you pull the dumbbells toward your chest, flaring your elbows out to the sides. Retract your shoulder blades as you pull.  Hold for a count before inhaling and slowly returning to the starting position. Repeat for 10 to 12 reps.

3. Alternating Dumbbell Curl

Target Muscles: biceps brachii

Set Up: Sit on a bench with your feet hip-width apart, holding a dumbbell in each hand with your palms facing forward. 

Action: With your upper arms tight to the sides of your body and your shoulder blades retracted, flex your right elbow to bring the dumbbell toward your right shoulder. Pause, then inhale and lower slowly to the starting position. Repeat on the left side for one rep; do 10 to 12 reps in total.

4. Dumbbell Step-Up

Target Muscles: quadriceps, gluteus maximus, hamstrings, calves

Set Up: Stand with your feet hip-width apart in front of a tall bench (it should be slightly higher than your knees). Grasp a dumbbell in each hand, allowing your arms to hang naturally at your sides. Maintain a neutral spine and retract your shoulder blades for good form.

Action: Place your right foot on the bench so that your sole is fully supported. Push through your right heel to raise your body onto the bench, letting your left foot dangle just off of its surface. Perform eight to 10 reps on your right leg, then do the same on your left.

5. Flat-Bench Dumbbell Chest Press

Target Muscles: pectoralis major (sternal aspect)

Set Up: Lie face up on a bench with your feet flat on the ground, shoulder-width apart. Hold a dumbbell in each hand with an overhand grip, bringing your upper arms parallel to your shoulders and your wrists above your elbows.

Action: Exhale as you raise the dumbbells up and over your chest, stopping just short of touching the heads. Inhale as you slowly lower back to the starting position. Repeat for 10 to 12 repetitions.

6. Seated Dumbbell Shoulder Press

Target Muscles: middle deltoids

Set Up: Sit on a bench with your feet flat on the floor, shoulder-width apart. Grasp a dumbbell in each hand, aligning your upper arms with your shoulders and your wrists directly above your elbows. Your palms should now be facing forward.

Action: Exhale and press the weights upward, bringing them about an inch apart above your head. Pause for a count before inhaling and lowering the dumbbells back to the starting position. Complete 10 to 12 repetitions.

7. Seated Triceps Extension

Target Muscles: triceps brachii (long head)

Set Up: Sit on a flat bench or low-backed seat. Hold a single dumbbell with both hands and position it behind your neck, keeping your upper arms close to your ears and your forearms parallel to the floor.

Action: Extend your arms to bring the weight above your head, being careful not lock your elbows. Your upper arms should remain stationary beside your head at all times. Slowly lower the dumbbell back to the starting position, ensuring it does not drop past parallel to the floor. Repeat for eight to 10 reps.

8. Stiff-Legged Deadlift

Target Muscles: gluteus maximus, hamstrings, erector spinae

Set Up: Stand with your feet shoulder-width apart, knees slightly bent. Hold a pair of dumbbells in front of your thighs with your palms facing your body.

Action: Inhale as you lean forward from your hips, lowering the dumbbells past your knees. Hold when you feel a deep stretch in the back of your thighs. Exhale and contract your hamstrings to bring your body back to the starting position. Repeat for eight to 10 reps.

9. Cross-Bench Pullover

Target Muscles: latissimus dorsi, pectoralis major, triceps brachii

Set Up: Support your shoulders on the broad side of a flat bench and position your feet hip-width apart, thighs parallel to the floor for stability. Hold the head of a single dumbbell with both hands, extending your arms above your chest. Do not lock your elbows.

Action: Move your arms in an arc to bring the dumbbell directly behind your head, keeping your elbows in a fixed position throughout the move. Do not let your arms extend farther than parallel to the floor. Exhale as you raise the weight back to the starting position. Repeat 10 to 12 times.

10. Standing Dumbbell Cross-Chest Curl

Target Muscles: brachialis, biceps brachii

Set Up: Stand with your feet hip-width apart, grasping a dumbbell in your right hand with your palm facing forward.

Action: With your upper arms tight to the sides of your body and your shoulder blades retracted, flex your right elbow to bring the dumbbell toward your left shoulder. Pause, then inhale and slowly lower to the starting position. Complete 10 to 12 reps on the right arm, then switch hands and repeat on the left side.

Make Exercise YOUR Secret Weapon!

Exercise resistance. I have it. You have it. We all have it.  But what if I told you that it is actually possible not to have that resistance at all.  Would you believe me?

Lately, I have been working deeply with how and why this resistance develops and it occurred to me that, like everything else, resistance is a choice that stems from repeated thinking attached to action. 

Seems very Pavlovian right?  Well it is, kinda (I mean, you can introduce a whistle if you want to ;)

The key lies in reprogramming the brain to create new neuropathways where exercise is concerned.

Here’s how:

1. Plan your workout at a time in the day when you feel most energized. Are you a morning person?  Do you like to train during the afternoon or at night?  Listen to your what your internal bio-rhythms are telling you, YOUR BODY KNOWS BEST.

2. Let go of PERFECTIONISM when it comes to exercise.  Yes, its important to follow a structure but that structure must work for you and be created around you and how you feel.  Don’t force yourself into a program that doesn’t feel right. So you can’t do 20 push-ups so what? Do 10 and then do 10 more on your knees until you can.  Be your own coach and supporter rather than cutting yourself down.

3. You know that amazing post-exercise GLOW that you feel?  Visualize and feel that glow whenever you think about exercise at all. By doing this, you will begin to reprogram your brain and create new neuropathways.

4. Make exercise your SECRET WEAPON!!! - Aside from your regular structured training, turn to movement and moderate exercise when you need to take a break from life or during times of stress.Work getting challenging? Schedule a power walk on your break. Having a disagreement with your friend or partner? Why not hit up a yoga or barre classe?  

It’s that easy.

Early this morning, I ventured down to the start line of one of the most awesome events that my city holds annually: The Vancouver Sun Run.

I have been running this race since I was about 9 years old and I love the way the city comes alive for this event.  The race runs for 10km around Vancouver on road terrain. 

Click here to see how I train for races.

Dawning my blue & yellow racing gear, in honour of the Boston Marathon Tragedy, I managed to beat my personal best time by 2 minutes coming in at 40 minutes 22 seconds, which was super exciting!

For those of you who are getting into running, training for a race like this is one of the best ways to get yourself it to wicked shape, not to mention, running along side others, really helps to boost your energy and drive to finish.

Before my run, I fuelled up with this and drank about a liter of water plus a cup of green tea.

After the race, I enjoyed my favourite OMFG Smoothie that was waiting for me at the finish line :D

(image: vancouversun.com)

100 Reasons to Exercise Now!!

1. Because it makes you feel confident
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you’ll feel proud of yourself
5. Because you have goals you want to reach
6. Because you’ll feel bad if you don’t
7. Because you want to move forward, not backward
8. Because it burns more calories than not working out
9. Because it improves your heart health
10. Because you want a great butt
11. Because it prevents diabetes
12. Because you want to be a good example to your kids
13. Because you want to feel good in your clothes
14. Because it reduces your risk of cancer
15. Because your body was made to move
16. Because you want to be an athlete
17. Because you want to look better
18. Because it lifts your mood
19. Because you want to stand taller
20. Because it reduces back pain
21. Because it feels good
22. Because it makes you feel accomplished
23. Because you spend most of your day on your butt
24. Because swimsuit season is always coming
25. Because strong is the new skinny
26. Because dieting only works so much
27. Because it strengthens your bones, too
28. Because it helps you lose weight
29. Because it allows you to eat more food
30. Because it’s the best way to spend “me” time
31. Because it helps you de-stress
32. Because it’s cheaper than therapy
33. Because you want a strong core
34. Because you want to take care for yourself
35. Because you take pride in your body
36. Because it strengthens your legs
37. Because it helps your clothes fit better
38. Because you want to push yourself
39. Because you are capable of more than you ever imagined
40. Because moving your body feels good
41. Because it keeps your mind sharp
42. Because it helps you beat belly bloat
43. Because it helps you sleep better at night
44. Because it gives you energy
45. Because you want to stay healthy as you age
46. Because you want to look younger
47. Because you want toned arms
48. Because it improves your balance
49. Because it burns off last night’s dessert
50. Because it boosts your immune system
51. Because sweat is sexy
52. Because you want to live longer
53. Because you want to get better at your game
54. Because you want to catch someone’s eye
55. Because exercisers earn more money
56. Because you’re more likely to eat better when you exercise
57. Because you want to shave time off your running pace
58. Because you want to breathe easier
59. Because you want to see the scale drop
60. Because exercise improves your sex life
61. Because you are worth it
62. Because being fit makes everything in life better
63. Because you promised yourself that you would
64. Because you deserve a better life
65. Because it’ll help you drink more water
66. Because you want to do real push-ups
67. Because it reduces your health care costs
68. Because you’ll miss fewer days of work
69. Because you want to create a new future for yourself
70. Because it’ll help you like what you see in the mirror
71. Because it makes clothing shopping more fun
72. Because you want to look and feel incredible
73. Because exercising can be fun
74. Because it’ll give your skin a glow
75. Because it’s a good way to spend time with your friends
76. Because it’ll help you prevent the middle-age spread
77. Because it reduces your blood pressure
78. Because you don’t want to let yourself go
79. Because you don’t want to squeeze into an airplane or rollercoaster seat
80. Because it strengthens your spirit
81. Because it’s a cheap way to entertain yourself
82. Because you’ll be able to reward yourself
83. Because you need a reason to wear those new workout clothes
84. Because you’re tired of being tired
85. Because not working out is not going to get you very far
86. Because it’s a great way to spend time outside
87. Because you made a commitment to yourself
88. Because you’re tired of starting over
89. Because there will always be another wedding, vacation or reunion
90. Because you’re not a quitter
91. Because it improves your cholesterol
92. Because it boosts your metabolism
93. Because it prevents age-related muscle loss
94. Because if you can do this, you can do anything
95. Because a fit body is a healthy body
96. Because it beats sitting on the couch
97. Because  everyone has at least 10 minutes to spare
98. Because you want to be stronger than your excuses
99. Because not working out isn’t working out for you
100. Because the only workout you ever regret is the one you skip

Which reason resonates with you?

(source: sparkpeople.com, image: weheartit)

Zain’s Spring Running Training

Spring is here and that means warmer weather and my favourite…OUTDOOR CARDIO!!  Whether you are a seasoned runner or someone who has always wanted to run but is scared s*&^less, I got your back with my all levels program.

As I have shared, I was a PRO runner, well, sprinter, for many years until I busted my knee in an injury when I was 17.  My dream was to become an olympic sprinter and given my times, chances are that could have been a reality.

But as we know in life, things change.  My injury lead me (through my first experience of depression…I’m not one to easily let my dreams go) into to coach athletes during the time I was recovering and what happened? I fell in love with running in a whole new way from afar.

I never went back to competitive sprinting (well, I tried but could never really get my competitive time back). What I did learn was that running - and it didn’t have to be sprinting AND I didn’t have to be the fastest - was my version of meditation.  NOT competing actually gave running back to me as a gift, something that became my companion in life, one that kept me fit and stronger than any other form of cardio ever.

I would run on streets, through new towns in Europe and India where I lived, on beaches, trails and forests in my hometown of Vancouver and along my city’s gorgeous seawall, which is where I do most of my running now.

As a coach, I had athletes of all levels and would often stagger their programs starting them from the skill level they had and building it up.  

Here is a custom program that will help you get your body fired up for Spring running.

Only you can decide where you stand when it comes to running.  I advise that you check with your Naturopath or Doctor before starting any new physical program.

Here are some things to consider: 

1. First, identify if you are a Beginner, Intermediate/Advanced or Pro. 

2. You may do this program in addition to your regular weight training and cardio but substitute your longer cardio days with the running and hill training.

3. These distances and rest times are only there to guide you.  If you are a beginner and 3km sounds intimidating, start with 1km and go from there.  Also, if running for 5mins makes you want to puke, run for 2mins and increase from there.  Same goes with the hill training.

4. We do hill training to strengthen our body for flat surface running.  You will notice the difference after the first week. After I started hill training, I knocked nearly 5 minutes off my 10km time!

*You may practice this program for up to 6 weeks and gradually increase your speed and if you wish, your distance.

*You will need a stopwatch/timer or Nike+ gear and good quality running shoes.

Beginner Runners: 

Running - 

• Find a 3km or 1.5mi route and run this 2 times this week, running for 5 minutes at a comfortable pace and walking for 1 minute.  Each week add an extra 2 minutes to your running time so up to 7 minutes

Cross Training - 

• Find a hill OR treadmill and run or walk up 1 time this week doing 5-7 repetitions (so running up, walking down or if on treadmill setting to a high incline, say 12 and running up for about a minute and walking on a flat surface for about 2 minutes or until you feel recovered).

• After completing the distance, stretch out your body for at least 5-7 minutes.

Intermediate Advanced Runners:

Running - 

• Find a fairly flat 8km or 4mi route and run this 2 times this week, running for 15 minutes and walking for 1 minute OR running straight through and taking a 2 minute rest half way if you are able to. 

Cross Training - 

• Find a hill OR treadmill and run up 1 time this week doing 10 repetitions (so running up, walking down or if on treadmill setting to a high incline, say 12 and running up for about a minute and walking on a flat surface for about 1.5 minutes).

Pro Runners:

Running - 

• Find a 10 – 14km or 5 – 7mi route and run 2 days this week, at a steady pace.

Cross Training - 

• Find a hill OR treadmill and do 13 repetitions of hill running 1 day this week, running up the hill as fast as you can and walking down.

If you have any questions, feel free to message, facebook or tweet me! 

(image: flickr)

Zain’s Ballet Barre Workout

Love the look and feel of long, lean muscle?  I know I do! Physical training takes many forms for me and has never been limited to weight training alone.  

Don’t get me wrong, I love to rip it up at the gym and pump weights but I also adore the look and feel of long, lean, flexible muscles.  As a yogi with a daily practice, I have learned that regular stretching combined with strength is the perfect formula for a sexy figure and functional body.  

One of the methods of training that I love is Barre.  For those of you who have never tried a Barre class, I highly recommend it.  I only recently came to try an actual class as I have a regular home barre routine that I practice once or twice a week to mix things up.

Flexible muscles are strong muscles as the quality of the muscle tissue is much better.  There is more oxygen flow to the actual muscle itself clearing any toxins out of the muscles.  Another huge advantage of this workout is that it really helps to improve posture.  

Introducing this workout into your training regime will help you to create a sexy, healthy, natural looking physique. 

You may use a wall barre if you have one or you may use a solid, four-legged chair.  I do my barre workout outdoors on a railing in front of my house.  Fences and levelled bannisters work too, provided they are smooth.

Workout:

Warm up for 5-10 Minutes running up stairs, skipping or having a quick jog.

Do 3 sets with 25 reps per exercise

1. Barre Squats -  (a) Stand facing the barre or chair, hold the barre firmly with both hands and balance on your tip toes (b) Squat, staying up on your toes using your arms to balance (c) As you lift up, raise into a calf-press. (d) Repeat. Move slowly, feeling each muscle strengthen on the way down and lengthen on the way up.

2. Quad Press - Stand facing the barre or chair. (a) Bring your feet and knees together, standing on your tip toes (b) Slowly squat down using your arms on the chair frame to balance. (c) Repeat

3. One-Legged Dancer’s Lift - Stand facing the barre or chair.  (a) Stand on your right leg and use your right hand to grip the barre or chair frame. (b) Elevate your left leg to hip height and keep your leg straight. (c) Tuck your left arm under your rib cage and raise your arm up in one motion brining your fingertips to point to the ceiling and simultaneously twist your left leg and body up. You should feel this in your outer left and right hips and torso. (d) Repeat on right and left sides.

4. Lateral Leg Lifts - Bring your body parallel to the barre or chair frame. (a) Place your right hand on the barre and left hand on your waist. (b) Slowly raise your left leg out to the side and then up in front of you without allowing your toes to come to the floor. Keep your torso long and your leg as straight as possible. (c) Repeat on both right and left sides.

5. Curtsy Lunge - Bring your body parallel to the barre or chair. (a) Standing on your tip toes, cross your right leg in front of your left leg and curtsy - squat down with your legs bent (b) Lift up and repeat on both sides.

6. Barre Push Ups - If using a chair, place it against the wall so that it does not move. If the chair feels unstable, you may just use a wall. Face the barre or chair frame (a) Bring your legs out so that your body is at a 45 degree angle to the barre or chair frame (b) Place your hands on the bar under your shoulders (c) Using the strength of your arms, push your body up and down utilizing the weight of your body. (d) Repeat. 

7. Barre Hip Raise - If using a chair for this, bring the chair against the wall. (a) Lay down on a mat with your right leg up on the barre or chair frame. (b) Place your arms and hands down on the floor and lift your hips. (c) Bring your left leg as far over your head as possible keeping both legs straight. (d) Hold for 30 seconds and repeat for 3 sets.

Cool Down for 10-15 minutes with light skipping or a jog and a full body stretch.

(image: blog.codyapp.com)