Waiter’s Bow • This exercise strengthens the glutes and stretches the hamstrings. • Stand with your feet shoulder-width apart and knees slightly bent. • Take one hand to grasp the skin over your lower back under your shirt. • If …

Y-Squat – See above. Mountain Climbers • Brace your abs. • Start in the top of the push-up position. • Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. • Do not let your hips sag …

Prisoner Squat • Stand with your feet just greater than shoulder-width apart. • Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back. • Start the movement at the hip …

Y-Squat • Hold your hands over your head in a “Y” formation at all times. • Keep your upper back and shoulders tensed throughout the exercise. • Stand with your feet just greater than shoulder-width apart. • Start the movement at…

DB Split Squat • Stand with your feet shoulder-width apart. • Don’t use dumbbells for the warm-up. • Step forward with your right leg, taking a slightly larger than normal step. • Press the front of your back foot (left foot) int…

Disclaimer : You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises. Warm-up T-Squat • Hold your hands out to you…

• Here’s how a sample workout looks: Bodyweight Warm-up (this should take you no more than 5 minutes) • T-Squat – 10 reps • Close-grip (Kneeling) Pushups – 8 reps • Split Squat – 8 reps per side • Spiderman Climb – 8 reps per sid…

This program doesn’t use traditional interval training. Instead, you will perform one of the following bodyweight circuits after the strength training portion of the workout. This will be your bodyweight interval circuit conditio…

Disclaimer : See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are ove…

Disclaimer : You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting…

TROPICAL FLING SMOOTHIE 1/2 cups each ripe pineapple and mango, cut up 1/2 cups milk 1/2 cups plain yogurt 2 teaspoons fresh lime juice Process ingredients in blender or food processor until smooth and sweeten to taste. TROPICAL …

RASPBERRY BLAST SMOOTHIE 2 cups fresh or frozen red raspberries 1 cup nonfat or 1% milk 3 tablespoons red raspberry preserves 4 ice cubes 2 scoops plain or vanilla soy protein powder Combine ingredients in blender. Cover and blen…

PEANUT BUTTER AND JELLY SMOOTHIE 2 cups milk 2 tablespoons blackberry jelly 2 tablespoons peanut butter 1 banana, frozen and chunked 2 tablespoons honey 2 teaspoons wheat germ In a blender combine milk, jelly, peanut butter, bana…

MEXICAN SMOOTHIE 1 cup tomato juice 1/2 teaspoons chopped jalapeno pepper 1/4 teaspoons cayenne 1/4 cups chopped onion 1/2 cups chopped parsley 2 cloves garlic, peeled Chop and blend all the ingredients together. Serve immediatel…

INSTANT BREAKFAST SMOOTHIE 8 to 12 ounces of milk 1 packet of instant breakfast, preferably chocolate 1 spoonful of peanut butter 1 frozen banana About 3 ice cubes Pour milk into blender. Add remaining ingredients. Put the blende…