1. Position yourself face-down on the floor with arms stretched out in front of you, palms facing the floor, legs closed.

2. Slowly lift your chest, arms, and legs slightly off of the ground.

3. Slowly so as to feel the tension and resistance, move your arms down toward the hips and legs outward, and then return to the original position, as though you’re performing jumping jacks or a snow angel.

4. Rest limbs on the ground briefly before beginning the next rep.

1. Start by standing or sitting with your arms relaxed at your sides, palms facing inwards towards your body.

2. Flex your biceps as hard as you possibly can, and bring your fists up to your shoulders, keeping your elbow close to your body.

3. Squeeze even more at the top of the movement, and then lower your fists back down to the start position, maintaining flexion throughout.

4. Repeat for the desired number of reps.

1. Grab a towel or t-shirt, hold it in both hands, and stand in either squat position or upright with feet hip-width apart.

2. Hold the towel overhead with your arms extended, and pull on both sides of the t-shirt or towel as hard as you can, as if you were trying to rip it.

3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows out and back behind your body, squeezing your shoulder blades together.

4. When your hands get as close to your chest as possible, slowly return to the starting position and repeat until the set is complete.

1. Lie face down on the ground, toes pointed, ankles touching the ground, arms extended forward, like Superman in flight, palms down, touching the ground.

2. Pull one arm and the opposite leg off the ground by engaging your glutes, shoulders, core, and back. They should rise up 2-3 inches.

3. Ensure that your arms are also fully contracted.

4. Hold this position for 1-2 seconds.

5. Slowly lower your arm and leg back to the starting position. Repeat, using the other arm and opposite leg.

1. Start in a plank position with your hands directly under your shoulders and your body in a straight line.

2. Keeping your arms straight, retract your shoulder blades by squeezing them together. Your torso will move 2-3 inches towards the ground.

3. Reverse the movement by pulling your shoulder blades apart. Your torso will move 2-3 inches away from the ground.

4. Pause at the top of the movement, and then repeat the flow for the desired number of reps.

1. Begin by standing tall with your feet hip-width apart.

2. Raise your right knee up towards your chest, while simultaneously lifting your left arm up towards the ceiling.

3. Lower your right leg and repeat the movement with your left leg, while raising your right arm up towards the ceiling.

4. Continue alternating legs and arms, moving at a quick pace.