•Lying on your back with legs extended, point your toes away from you. At the same time, reach with your hands over your head and stretch your hands away, lengthening the body.

 •A horizontal bar is needed for this, and can be commonly found in a weight room (such as a smith machine bar). Place hands approximately 2 inches wider than the shoulders on the bar. The knuckles of the hand should be facing you Begin to walk the feet underneath the bar until your body makes about a 45 degree angle with the ground. Keep the body perfectly straight and do not allow it to bend at the hips. Use your back to pull your body towards the bar. Your lower chest should touch the bar, if it does not; adjust the feet accordingly to ensure the lower chest touches.

 •Cardio workout that involves partial recruitment of major muscle groups. Used for moderate level exercisers and higher.

•The start and finish are the same position; standing straight. From the starting position, bend down and place the hands on the ground about 2 inches wider than the chest. Shift weight to the hands as you kick both feet out together into a perfect upright push up position. Once the toes touch in the upright position, kick the feet back in and stand up straight

 •Purpose: warm the body increase heart rate and loosen the quadriceps. They are commonly called butt kickers as the “goal” is to kick your butt with each foot.

•Start standing with the forearms and upper arms at 90 degrees. They should remain at 90 degrees the entire time, rotating through the shoulders. The arms should alternate with the movement of the legs. Keeping your knees pointed downward; kick one foot back so that heel touches the buttock. Then quickly alternate legs. If you are unable to reach the buttock, just kick back the foot it as close as possible. Be sure the knees stay pointed downward as there is often a tendency to have them rise forward and up a little bit. This can be performed in place or slowly moving forward.

 •Sitting on the ground, extend one leg out and bring the other foot towards the chest. Grab that foot and ankle and gently pull towards the chest. Hold and then switch legs.

 •Standing next to a wall, place your hands on the wall and put your feet staggered, one closer towards the wall and one away. On the back foot, put down the heel to feel a stretch. If more stretch is required, move the foot back more and repeat.

 •Standing, find a door way or something with similar characteristics (light pole, etc). Bend your right arm so that there is a 90 degree angle between the forearm and upper arm. Raise your elbow up so that the upper arm is parallel to the ground with your fingers pointing upward. Rest your forearm, elbow, and half of your upper arm against the doorway. Then twist away from your arm to feel the stretch in the chest. It will be more significant in the area between the nipple and under arm.

• Effective for those beginning a resistance training program. They develop the chest, shoulders and arms. Only perform perfect pushups, once the form starts to falter, take a break and do it again.

• Stand with feet together next to a counter. Have your hands 2-3 inches wider than your chest on each side. Place the hands on the counter. Keep the body perfectly straight, paying attention to prevent the hips from peaking or sagging down. Keeping the body stiff, lower yourself down to the counter, so that the counter touches the lower chest. If this doesn’t occur, readjust your feet either closer in or further out. Once your chest touches the counter, push yourself back up, again keeping the body straight throughout.