These exercises utilize minimal equipment and are designed to teach you the fundamental concepts of strength training, core stability, and proper movement patterns. If you have been formally trained in proper weightlifting technique and form, you may substitute a weighted program. Otherwise, focus on mastering these bodyweight basics first.
Listen to your body! If any exercise causes pain, stop immediately. If the pain subsides, you may try the exercise again with strict attention to form. If the pain continues after the exercise was stopped, please seek medical attention.
Complete each exercise 3 times:
Squats (20 reps)
Jumping Lunges (6 reps each leg)
Pushups (10 reps)
Single Arm Front Raises (10 reps each arm)
Move your arm slowly with a short hold at the top. If you need more of a challenge, you can hold small weights, household items, or your lacrosse stick with balls in the head.
Bodyweight Hip Thrust (10 reps)
Planks (30 seconds)
Side Planks (15 seconds each side)
Complete each exercise 3 times:
Wide-leg Open-toe Squats (20 reps)
Lateral Lunges (10 reps each leg)
Dolphin Push-ups (10 reps)
Triceps Dips (10 reps)
Single Leg Reach (20 seconds each leg)
Inchworm with 10 second Plank (6 reps)
Bicycle Crunches (10 reps each side)
Complete each exercise 3 times:
Walking Lunges (10 reps each leg)
Curtsy Squats (10 reps each leg)
Triceps Pushups (10 reps)
Single Arm Lateral Raises (10 reps each arm)
Move your arm slowly with a short hold at the top. If you need more of a challenge, you can hold small weights, household items, or your lacrosse stick with balls in the head.
Good Mornings (10 reps)
Mountain Climbers (10 reps each leg)
Leg Drops (10 reps)
Russian Twists (10 reps each side)
Complete each exercise 3 times:
Squat Jumps (10 reps)
Pike Pushups (10 reps)
Bulgarian Split Squats (6 reps each leg)
Seated Towel Row (10 reps)
Isometric Towel Deadlift (10 reps of 3 second holds)
Sit-ups (15 reps)
Dead Bugs (10 reps each side)
Focus on slow, controlled movements to get to most out of these exercises.
Complete each exercise 2 times:
Explosive Calf Raises (10 leg)
Single Leg Calf Raises (10 reps each leg)
Forearm Plank with Toe Taps (10 reps each leg)
Hollow hold (30 seconds)
Swimmers (10 reps each side)
Complete each exercise 2 times:
Single Leg Balance (15 seconds each leg)
Lateral Leg Raises (10 reps each leg)
Skater RDLs (10 reps each leg)
Glute Bridges (10 reps)
Supine Heel Taps (10 reps each side)
Superman (10 reps)
Complete each exercise 2 times:
Bent Knee Single Leg Calf Raises (10 reps each side)
Star Taps (3 reps each leg)
RDL Rotations (5 reps each leg)
1 rep = both arm rotations
V-Ups (6 reps)
The video has 3 version. Use the modification that allows you to complete controlled reps.
Birddogs (10 reps each side)
Flutter Kicks (30 seconds)
Complete each exercise 2 times:
Side Leg Swings (10 each leg)
Front Leg Swings (10 each leg)
Hip Opener Leg Swings (10 each leg)
Marching Glute Bridges (6 each leg)
Bear Hold (30 seconds)
Ankle Tap Crunches (10 each side)