basic is boss

Every little bit counts! A basic bodyweight combo can very well be the cherry on top. It can salvage a day where life would have otherwise interferred with your workout plans, and it can add the extra ‘Umph’ to your already active and nutritionally sound day. You don’t need a lot of space and you […]

kiss the cheeks

If you can’t do a hip thrust (bridge) without feeling it in your lower back, you have some major stengthening to do in your glut max! May I remind you that the glutes make up a major part of your core. No amount of situps or crunches will ever do for you what glut development […]

core like spiderman

Spider Lunges: Make sure to keep your shoulders over your hands and your hips as low as possible. When you place your foot down, get it as close to your hand as possible making sure to press the sole of your foot into the floor – avoid keeping the heel raised. Oblique Planks: Keep your body in […]

off set & spot on

Squat & Back Lunge: Load the bag over your right shoulder and squat. Make sure to keep the shoulders tall and the core tight. Then Lunge back with the left leg. If you want a bigger challenge, lunge back with right leg. Bent Row: In a partial squat position make sure to keep the back straight (kicking […]


Sometimes what you need is a finisher. A fast pace, full body, no holding back, up/down/& around ‘move’ for 30-60 seconds. It’s affectionally called a finisher because we like to add them to the end of a workout… you know, to finish it off;) The great thing about this is that it can also be used […]

crawling plank

It’s no secret that the plank is one of our favorite exercises. To execute it properly, it really requires the whole body to engage.  My favorite cue for planks is to ‘shrink wrap your spine’ with all your core muscles. In addition to the core, your shoulders must stabilize in compression, which means your chest and […]

plank reach & cardio

Switching from a high intensity interval to a a very focused, controlled movement is a great challenge. Planks will always be more difficult after a good burst of cardio. Similarly, it always feels great to burst into some quick cardio after holding a plank. Adding a simple reach to your plank will the core’s ‘ribbon’ […]

climb & sweep

Stability Climb: Make sure your shoulders are over your hands, body in plank position. Drive one knee in toward the ball while the other leg extends nice and long. It’s more about driving the knee and extending the leg than it is about the feet… Lunge Sweep: Turn the shoulders enough to line the ball up with […]

all the way

10/10 Super Plank Thread 10/10 Split Jump 5x

for the abs

Maintaining composure during an ab workout can be tricky. It’s actually a good sign if your core muscles are working so hard that you struggle to speak:) This combination works really well with some jumprope in between sets, or you can power through 3 sets and really knock out your wind.


Bird-dog Threads: Starting in pushup position, extend one arm and the opposite leg. Make sure to extend ‘long’ and not ‘up’. Before bringing your hand & foot back to the floor, shift your weight so you can thread the leg through and reach for your foot. Return to starting position and switch sides. Side to Side […]

isometric / polymetric

Isometric Hover: Start in a pushup position with your hands directly under your shoulder. Lower your body so that your elbows hug your rib cage and your arms are at a 90 degree angle. Hold tight and swing one leg out at a time making sure it’s hovering in the extension. Do 10 hovers per leg. […]