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  • Place a pair of dumbbells, slightly wider than shoulder width apart.
  • Set yourself in a Pushup position with hands on dumbbells.
  • Lower your body to the floor, pause, then complete 1 push up.
  • Once you’re back in the starting position, row the dumbbell on one side to the side of your chest by pulling the dumbbell upwards.
  • Pause, then lower the dumbbell back down, and repeat the same movement with your other arm.
  • That is the completion of 1 rep.

  • Take a stability ball and rest your arms till the elbows on the ball.
  • Form a straight line with your body and resting your body on your toes. This is your starting position.
  • Using your forearms move the ball in circular motion towards the right side. Complete the circle and return to the starting position.
  • Alternate on the other side and repeat.

  • Place a yoga mat down on the floor.
  • Lie down on your back, centred on the Pilates mat.
  • Lift your legs above your hips and then push them straight out.
  • Form a circle with your hands and bring to the top of your head, raise your arms straight and bring them to the knee.
  • Lift your head and chest.

  • Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises.
  • Raise your knees up as high as you can in a diagonal fashion (bringing one knee towards opposite shoulder).
  • Hold the position at the top and then lower your legs back down.
  • Repeat on the other side.
  • Be sure to use your abdominal muscles and not momentum to move your legs.

  • Start in a standard press up position with your hands shoulder width apart.
  • Extend your right arm in front of your body and extend your left leg out behind you. Try not to wobble! Tensing your abs will help.
  • Then return your arm and leg to their original position.
  • Make sure to alternate your arms and legs diagonally; lift your right arm and left leg, return to centre, then lift your left arm and right leg.
  • Repeat.

  • Grasp stirrup and straddle bench orientated with side facing medium height cable pulley.
  • Sit with feet on floor.
  • Hold onto stirrup with both hands with arms extending out straight toward stirrup.
  • Keeping arms straight, rotate torso to opposite side until cable makes contact with shoulder.
  • Return to original position, continue with opposite side.
  • Repeat

  • Sit up tall on the floor with your knees bent and feet flat.
  • Hold a weight plate with your hands, bracing the muscles of your core. Extend your hands outward directly in front of your chest.
  • Take a deep inhale, then exhale and lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms extended.
  • From here, turn your torso to the right, pause and squeeze your core muscles, then turn your torso fully to the left, and pause and squeeze your ab muscles.

  • Hold the Ab Roller with both hands and kneel on the floor.
  • Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  • Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

  • The standing barbell twist exercise focuses on your obliques. Grab a light barbell and rest it on the muscle on the back of your neck. Do not rest the weight on your neck!
  • Stand up straight, with your feet firmly on the floor at a wide than shoulder width stance, and your back straight.
  • Slowly twist your torso to the right and then to the left. Tense up your mid section.
  • Twist as far as possible. Do not move your head with the twist, but keep eyes facing forward.

  • Lie on the floor, keeping your back pressed to the ground and your hands behind your head.
  • Raise your knees so your thighs are roughly perpendicular to the floor.
  • Touch your opposite elbow to the opposite leg. That’s one rep
  • Repeat.
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