New Perfect Fitness App!!

Get all the exercises you see below and more with the new Perfect Fitness app for Apple products.

Dynamic Stretches

Ball Russian Twist

Start Position

Movement

1. Rotate trunk to right side; repeat on left.

Front Lunge

Start Position

Movement

1. Lunge forward, landing on heel of lunge foot - foot straight, knee bent at 90 degree angle. Back leg also bent at 90 degree angle, heel lifted off floor.
2. Push off heel of front foot onto back leg.
3. Return to start position.

Hip Swings: Front-Back

Start Position

Movement

1. Balance on one leg and swing opposite leg front to back without movement in pelvis.
2. As leg moves backward, press heel toward buttock (feel stretch in front of thigh).
3. As leg moves forward, keep knee as straight as possible (feel stretch in back of thigh).
4. Repeat on opposite side.

Hip Swings: Side-Side

Start Position

1. Stand facing wall with arms outstretched, feet shoulder-width apart.
 

Movement

1. Balance on one leg and swing opposite leg side to side in front of body without movement in pelvis.
2. Stretch should felt in back of hip and on inside of thigh.
3. Repeat on opposite side.

Iron Cross Stretch

Start Position

Movement

1. Bring one foot across body toward opposite hand; keep both legs extended.
2. Pause briefly; return foot to original position; repeat with opposite leg for desired times.

Medicine Ball Flexion/Extension

Start Position

Movement

1. Squat with chest up, lowering medicine ball to floor.
2. Squeeze butt muscles and extend, raising medicine ball over head.

Medicine Ball Figure 8's

Start Position

Movement

1. Draw-in belly button, squeeze butt muscles and tuck chin.
2. Lift medicine ball - arms extended to shoulder height - lunge to opposite side, lowering medicine ball to new bent knee.
3. Repeat back to original start position.
4. Continue pattern as if drawing a side lying figure 8, while lunging side to side

Multi-Planar Hops with Stabilization

Start Position

Movement

1. Squeeze butt muscles, balance on one leg and lift other directly beside it.
2. Hop forward, landing on opposite foot; hold two seconds.
3. Hop backward to starting position, landing on opposite foot; hold two seconds.
4. Hop to side, landing on one foot; hold two seconds.
5. Hop to other side, landing on opposite foot; hold two seconds.
6. Rotate body outward and hop to rear on opposite foot; hold two seconds.
7. Return to start, landing on opposite foot; hold two seconds.

Multi-Planar Lunge

Start Position

Movement

1. Lunge forward, landing on heel of lunge foot - foot straight, knee bent at 90 degree angle. Back leg also bent at 90 degree angle, heel lifted off floor.
2. Push off heel of front foot onto back leg.
3. Return to start position.
4. Lunge sideways; stabilize - lunge foot straight, knee bent and directly over second and third toes; opposite leg straight with foot flat on ground.
5. Push off bent leg to return to start position.
6. Turn and lunge by opening hips and stepping back in 45 degree angle, pivoting on back foot.
7. Stabilize - front foot straight, knee bent at 90 degree angle and directly over second and third toes; opposite leg bent at 90 degree angle, heel of back foot off ground.
8. Push off front foot to return to start position.

Prisoner Squats

Start Position

Movement

1. Squat, bending knees and keeping feet straight.
2. Keep chest up; squeeze butt muscles and press through heels to return to start, fully extend legs.

Push-Up with Rotation

Start Position

Movement

1. With flat back, slowly lower body toward floor, lowering and squeezing shoulder blades.
2. Push up to starting position, rotate body 90 degrees from floor, fully extending both arms - one in air and one stabilizing on floor.
3. Reverse movement of rotation to return to start position; repeat, alternating direction of rotation.

Scorpion Stretch

Start Position

Movement

1. Rotate pelvis and bend knee; bring heel of one foot toward opposite hand.
2. Pause briefly, return foot to original position; repeat on opposite side for desired times.

Side Lunge

Start Position

Movement

1. Lunge sideways; stabilize - lunge foot straight, knee bent and directly over second and third toes; opposite leg straight with foot flat on ground.
2. Push off bent leg to return to start position.

Single Leg Romanian Dead-lift

Start Position

Movement

1. Squeeze butt muscles, balance on one leg (bent 5 degrees at knee) and lift other directly beside it.
2. Bend at waist and reach opposite hand toward balance foot; hold two seconds.
3. Return to start position.

Single Leg Squat Touchdown

Start Position

Movement

1. Squeeze butt muscles, balance on one leg and lift other directly beside it.
2. Squat, bending hip and knee; reach opposite hand toward balance foot; hold two seconds.
3. Return to start position.

Tube Walking: Front-Back

Start Position

Movement

1. Keep feet straight and take small steps forward at 45 degree angle in each direction.
2. Repeat moving backward.

Tube Walking: Side-Side

Start Position

Movement

1. Keep feet straight and take small steps sideways.
2. Repeat in opposite direction.

Turning Lunge

Start Position

Movement

1. Turn and lunge by opening hips and stepping back in 45 degree angle, pivoting on back foot.
2. Stabilize - front foot straight, knee bent at 90 degree angle and directly over second and third toes; opposite leg bent at 90 degree angle, heel of back foot off ground.
3. Push off front foot to return to start position.

Walking Lunge and Twist

Start Position

Movement

1. Lunge forward and twist upper body to same side as forward leg.
2. Push back to standing, returning hands to starting position.
3. Repeat on opposite side.