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00:02:03

Leg Rainbows

Muscles worked: Primarily your booty (gluteus maximus), back of the leg muscles (hamstrings), adductor muscles of... Muscles worked: Primarily your booty (gluteus maximus), back of the leg muscles (hamstrings), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus), hip flexors (psoas major, Illiacus)

1. Start out by going on all fours on the floor
2. Knees are hip-width apart, wrist under shoulders
3. With a pointed toe, extend right leg and reach the foot towards the ceiling to make the top of ‘arc’
4. Slowly lower your leg to tap the floor about 1 foot to the left of your kneeling foot
5. Lie on your back with your arms and legs stretched out in an “X” position
6. Squeeze booty muscles as you lift the leg back to the starting position, to make the top of ‘arc’
7. Lower leg to tap the floor about a foot to the left of your kneeling foot
8. Repeat with the other leg
9.

BUNNY TIP: Make sure you keep your core tight and don’t let your hips sag or belly hang. This will put pressure on your vertebrae and you will feel. The trick is to squeeze your butt muscles tight, to allow you to move your leg in a controlled way.
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00:02:47

Wall Sit

Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles at the front of your thighs... Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles at the front of your thighs (quadriceps), muscles that support your lower spine (erector spinae), back of the leg muscles (soleus, gastrocnemius, hamstrings), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus)

1. In a standing position, lean against a wall
2. Walk your feet out away from the wall (in a sit position your knees should not be over your toes)
3. Leaning back on the wall, slide down until there is a 90-degree bend at both your hips and knees
4. Hands can be on the wall next to you or crossed in front of you but NOT on your thighs
5. Head, neck and spine should be in a neutral position, not looking down but straight ahead
6. Shoulders should be as close to the wall as possible
7. Keep core tight and engaged
8. BREATHE!

BUNNY TIP: You are doing it right if you feel your weight in your heels, not your toes. Your thighs and hamstrings should start to burn after 15 to 20 seconds.
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00:02:42

Skater Hops

Muscles worked: Primarily muscles of your front thigh (quadriceps), adductor muscles of the hip (brevis, longus,... Muscles worked: Primarily muscles of your front thigh (quadriceps), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus), back of the leg muscles (soleus, gastrocnemius, hamstrings), booty (gluteus maximus/medius/minimus)

1. To set up, start standing to one side of the space you will use
2. If you are on the right side of the space, you will start with your left leg
3. Shift your weight so that you are standing on your right foot
4. Sink down into a little squat
5. Explode your left leg to left, jump slight up but mostly sideways as if you were jumping over a small fence
6. Land with your weight on your left leg, in a little squat and SLIGHTLY bent at the waist
7. Right leg will cross slightly behind you (almost like a curtsy lunge).
8. Repeat to the right. Jump to the right with right leg, landing softly in a small squat, left leg crossed slightly behind you

BUNNY TIPS:

• To help propel yourself, as you jump, swing your arms in the same direction as your leg. Your arms will finish across your body and to the side, almost like the starting position of a sprinter.
• Focus on keeping your balance. Go slowly, there should be at least a 1-second pause when you've landed.
• Always land softly and sturdy, do not roll foot/leg outwards.
• Also ensure that you are engaging your core, with chest up. If you struggle with keeping your balance, likely you’ve not engaged your core (belly button to spine). You can also try reducing the width of your jump.
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00:02:42

Diamond Sit-Ups

Muscles worked: rectus abdominis), muscles that run on either side of main abs (external obliques), the "hinge"... Muscles worked: rectus abdominis), muscles that run on either side of main abs (external obliques), the "hinge" muscle at front hips/thigh (Tensor Fasciae Latae).

SIT-UP (Advanced)
1. Lie on your back and open your legs, with soles of your feet pressed together ((diamond shape, with knees out wide to the side)
2. Extend your arms above your head on the ground
3. Inhale and reach arms forward, hinging at the hips
4. Leading with chest to tap the floor in front of your feet
5. Slowly lower back down to the starting position.

CRUNCH (Beginner)
1. Lie on your back and open your legs, with soles of your feet pressed together (diamond shape, with knees out wide to the side)
2. Extend your arms to rest on stomach
3. Inhale and reach arms forward, into the diamond, towards heels, lifting ONLY shoulders off the ground
4. Slowly lower back down to the starting position.

BUNNY TIP: Engage your core at all times, pulling your belly button towards the spine.
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00:01:37

Lunges

Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and... Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and calf muscles (soleus & gastrocnemius)

1. Begin in a standing position, your feet shoulder-width apart.

2. Your hands should be on your hips or hanging at your sides

3. Take a step to the front with one foot, keeping shoulders back & spine upright. Think of lowering your hips towards the ground, but keeping them straight in line with your shoulders, only using your knees to flex (bend) to get you there.

4. Contact of the back leg should only be through the ball of your foot, the front part of your foot (toes and pad under your toes).

5. Lower until your knee nearly touches the ground. Use a slow and controlled motion.

6. After a brief pause, return to the starting position by driving your weight through the heel of the front leg to push your hips up.

7. Return food to starting position and repeat on opposite side

BUNNY TIP: The tighter that you hold your core (belly button to spine) the most stable it will be to do this movement. Your support knee should not go further than your toes.
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00:03:02

Push-ups

Muscles worked: Primary muscles supporting your spine (erector spinae), abs (rectus abdominis) and "inside" abs... Muscles worked: Primary muscles supporting your spine (erector spinae), abs (rectus abdominis) and "inside" abs (transverse abdonminis). Secondary stabilizers like the muscles over your shoulder blades (trapezius), attaching shoulder blades (rhombus minor/major), muscles & tendons that hold the shoulder (rotator cuff), shoulder muscles (anterior, medial & posterior deltoids), chest muscles (pectorals), muscles that attach shoulder blades to rib cage (serratus anterior), biggest muscle in your booty (gluteus maximus), muscles in front of your thighs (quadriceps) and one of the muscles that runs from knee to heel (gastrocnemius muscle).

1. Start on the floor on your hands and knees.
2. Lower your hands to the floor with wrists positioned under your shoulders
3. Step your feet back, one at a time. The further apart your feet the more stable the foundation
4. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.
5. Now, tighten your abs (belly button to spine)
6. Slowly hinge at your elbows to lower your chest to the ground, keeping your entire body straight
7. Think about squeezing your shoulder blades together on your back
8. Once you've gotten as far as you can go, push through hands and back of arms to return to starting position


BUNNY TIP:
• Look at the floor in front of you. Imagine holding a tennis ball between your chin and neck
• Push your shoulders towards your ears to avoid caving in your shoulders towards your chest
• Don't let hips sag when you get tired, this will shift your weight to your shoulders or lower back
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00:02:38

Sumo Squats

Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles of your thighs (quadriceps). Also,... Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles of your thighs (quadriceps). Also, it works stabilizers muscles such as the muscles supporting your spine (erector spinae), your "inside" abs (transverse abdominis), back of the leg muscles (soleus, gastrocnemius, hamstrings).

1. Stand with your core engaged, chest held up & out. Shoulders back, eyes looking directly ahead. Feet slightly wider than hip-width apart, pointing out 45 degrees

2. To keep your balance, you can extend your arms straight out in front of you (reaching out position), bend them at the elbows, or bring them together as if praying, at chest level

3. Keep your eyes looking directly ahead, not at the floor and keep your chest up

4. Don't round your back or drop shoulders in.

5. Keep spine straight focus on engaging your core (belly button to spine)

6. Inhale as you bend your knees and sink your hips down until your thighs are parallel to the floor

7. To come up, keep your body tight, and push through your heels to bring yourself back to the starting position.
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00:01:58

Donkey Kicks

Muscles worked: Your booty (gluteus maximus, gluteus medius)

1. Get on all fours: knees hip-width apart, hands...
Muscles worked: Your booty (gluteus maximus, gluteus medius)

1. Get on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral.

2. Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.

3. Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.

4. Return to the starting position.
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00:01:57

5 Minute Friday Pump-Up

Do 1 minute of each exercise:
1. Inch worms
2. Sumo Squats
3. Jumping Jacks or Cross-Jacks
4. Curtsy Lunges
5....
Do 1 minute of each exercise:
1. Inch worms
2. Sumo Squats
3. Jumping Jacks or Cross-Jacks
4. Curtsy Lunges
5. Bunny Hops
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00:01:59

Alternating Toe Crunches

Muscles worked: Primarily lower and upper abs (rectus abdominis) and "inside" abs (transverse abdominis). Secondary... Muscles worked: Primarily lower and upper abs (rectus abdominis) and "inside" abs (transverse abdominis). Secondary are muscles on the front of your thighs (quadriceps), hip flexors (psoas major, Illiacus) and muscles alongside 'abs' (external obliques).

1. Lay down on your back with your arms straight above your head.
2. Engage your core
3. Raise your left leg straight up to point towards the ceiling
4. Lifting with your chest, reach up with right arm, across your body, to touch left leg (ankle or toes)
5. Pause for 1 second
6. Bring your right arm and left leg back down slowly, keeping left foot raised slightly off the ground
7. Repeat the motion.

8. Alternate left hand to right leg and vice-versa.

BUNNY TIP:
• Try to avoid/minimize too much leg momentum. Control your leg up and down using your core.
• Ensure you lift with your chest, rather than neck
• Try to keep leg as straight as possible, but if you need to bend the leg to reach, that's ok
• You can point or flex the foot on the extended leg
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00:02:37

Jump Squats

Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles of your thighs (quadriceps). Also,... Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles of your thighs (quadriceps). Also, it works stabilizers muscles such as the muscles supporting your spine (erector spinae), your "inside" abs (transverse abdominis), back of the leg muscles (soleus, gastrocnemius, hamstrings).

1. Stand with your core engaged. Shoulders back. Feet shoulder-width or slightly wider.
2. Shift your weight to the heels of your feet and sit back as if you are sitting into an imaginary chair
3. Keep your eyes looking directly ahead, not at the floor and keep your chest up
4. Don't round your back or drop shoulders in. Focus on engaging your core (belly button to spine)
5. Lower back in your sitting position so your thighs are as parallel to the floor as possible
6. Now reverse your motion and jump in one quick movement
7. When you land, keep your core tight, landing first on the ball of your foot first, then ease heel down
8. Your knees should naturally bend when you land and absorb the shock of your land

BUNNY TIPS:
• When going into the squat keep your weight in your heels, so your knees don't go further than your toes.
• Make sure that your knees don't fall inwards, to avoid this, think of spreading your butt cheeks apart
• Keep your core tight to help your leg and calf muscles do the work of getting you up in the air
• Never land with your knees locked or flat-footed, you can injure your spine
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00:02:08

Inch Worms

Muscles worked: Primary muscles of the rear upper arm (tricep brachii), shoulder muscles (anterior, medial &... Muscles worked: Primary muscles of the rear upper arm (tricep brachii), shoulder muscles (anterior, medial & posterior deltoids), abs (rectus abdominis), external obliques. Secondary muscles at front of upper arm (bicep brachii), wrists (hand flexors & extensors), chest muscles (pectoralis major), muscles over shoulder blades (trapezius), supporting your spine (erector spinae), muscles of your front thighs (quadriceps), back of the leg muscles (hamstrings), booty (gluteus maximus/medius/minimus)

1. Stand with your feet close together
2. Keep your legs straight and stretch down to put your hands on the floor directly in front of you.
3. Keeping your core tight, begin walking your hands slowly forward, alternating your left hand and your right hand.
4. As you move forward, try to bend only at the hip, keeping your legs straight.
5. Keep going until your body is parallel to the ground (in a push-up position).
6. Now, slowly take short steps with your feet, moving only a few inches at a time and walk your feet towards your hands
7. Continue walking until your feet are by your hands, keeping your legs straight as you do so.

BUNNY TIP: If you have tight hamstrings, this will cause a burn at the back of your legs. Not to worry, you are stretching this muscle out, which will help with back problems or posture problems. If you need to bend your knees a little, then do so, but not enough that there is no stretch of muscles of hamstrings. Keep your core tight as you walk out, don't let your belly hang which will cause stress on your lower back.
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00:02:03

Tricep Dips

Muscles worked: Primarily muscles at the rear of the upper arm (triceps brachii), chest muscles (pectoralis major),... Muscles worked: Primarily muscles at the rear of the upper arm (triceps brachii), chest muscles (pectoralis major), shoulder muscles (anterior, medial & posterior deltoids), muscles at the rear of the upper arm (triceps brachii)

1. Position your hands shoulder-width apart on a bench or stable chair

2. Your fingers should be at the edge of the bench, facing your heels.

3. With your legs straight out in front of you, position your feet so that your hips just barely touch the edge of the bench and your arms are completely straight.

4. Keeping your elbows pointing behind you and your forearms perpendicular to the floor

5. Slowly bend your elbows to lower your body straight down toward the floor

6. Make sure your hips just graze the bench's edge throughout the movement.

7. Start by bending your elbows to 90 degrees.

8. Pause, then press through the heels of your hands to straighten your arms fully, making sure to lock your elbows at the top of the move.

BUNNY TIP: How far you can bend your elbows depends on how strong your triceps are. Once you master 90 degrees, make the move more challenging by bending your elbows further. Eventually, you should be able to bend your elbows until your biceps is pressed against the base of your forearm.
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00:02:39

Side Plank Rotations

Muscles worked: Primarily "inside" abs (transverse abdominis), abductor muscles of booty (gluteus medius/minimus),... Muscles worked: Primarily "inside" abs (transverse abdominis), abductor muscles of booty (gluteus medius/minimus), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus), external obliques, muscles that support your lower spine (erector spinae), shoulder muscles (deltoids)

Elbow-version:
1. Lie down with your left side on an exercise mat.
2. Place your feet together on top of each other.
3. Next, prop yourself up on your left elbow and forearm.
4. Begin exercise by raising your hips so that your body forms a straight line from your ankles to your shoulders.
5. Raise your right arm so that it is straight perpendicular to the floor.
6. Now reach under upper life ribcage (armpit) with your right hand
7. Twist so that your chest becomes parallel to the floor.
8. Pause, then twist back to starting position.

Straight-arm version:
1. Get into a plank position
2. Keep left hand on the floor and raise right arm so that it straight perpendicular to the floor (making a T with your arms)
2. Place your feet together on top of each other.
4. Your body forms a straight line from your ankles to your shoulders.
5. Now reach under upper life ribcage (armpit) with your right hand
6. Twist so that your chest becomes parallel to the floor.
7. Pause, then twist back to starting position.


BUNNY TIP:
Brace your stomach as if you were about to be punched in the stomach.
Don't let your hips sag!
Keep your elbow under your shoulder
If this is too difficult, you can perform a modified side plank. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet.
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00:01:40

Reverse Lunges

Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and... Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and calf muscles (soleus & gastrocnemius)

1. Begin in a standing position, your feet shoulder-width apart.

2. Your hands should be on your hips or hanging at your sides

3. Take a step to the rear with one foot, keeping shoulders back & spine upright. Think of lowering your hips towards the ground, but keeping them straight in line with your shoulders, only using your knees to flex (bend) to get you there.

4. Contact of the back leg should only be through the ball of your foot, the front part of your foot (toes and pad under your toes).

5. Lower until your knee nearly touches the ground. Use a slow and controlled motion.

6. After a brief pause, return to the starting position by driving your weight through the heel of the front leg to push your hips up.

7. This movement can be done completely on one side before switching or can be performed in an alternating fashion.

BUNNY TIP: Engage your core. Keep your hips & spine upright. Your front bending knee should not go further than your toes (think of 90-degree angle with the leg)
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00:01:21

Glute Bridges

Muscles worked: Mainly your booty (gluteus maximus/medius/minimus), the muscles that support your spine (erector... Muscles worked: Mainly your booty (gluteus maximus/medius/minimus), the muscles that support your spine (erector spina), your 'corset' abs (transversus abdominis & multifidus muscles) and muscles of your thighs (quadriceps)

1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

2. Lift your hips off the ground until your knees, hips and shoulders form a straight line.

3. Squeeze your booty together (think of holding a pencil in your bum cheeks) and keep your core tight (belly button to spine)

4. Hold your bridged position for a couple of seconds before SLOWLY easing back down.

BUNNY TIP: Think of pushing your booty towards the sky. You can use an exercise band just above your knees to encourage bigger activation of the gluteus maximus.
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00:02:00

Fire-Hydrants

Muscles worked: Primarily abductor muscles of booty (gluteus medius/minimus), adductor muscles of the hip (brevis,... Muscles worked: Primarily abductor muscles of booty (gluteus medius/minimus), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus), external obliques, muscles that support your lower spine (erector spinae)

1. Go on all fours, into a crawling position, knees directly below hips

2. Straighten your arms, hands directly below shoulders

3. Tighten your abdominal muscles toward the spine, but do not arch or hunch your back

4. Keeping the right leg bent (90 degrees) rotate at the hip to lift your outer right thigh up to the right side of your body.

5. Raise your right leg slowly to the side. Lift it up until you feel that your thigh is raised to the limit. Hold this position for a second

6. Slowly return the right leg to the initial position

7. Repeat it for the left leg.

BUNNY TIP: You want to aim to get your thigh parallel with the ground (out at 90 degrees to your supporting left leg), but keep your hips steady, do not twist body. Try to aim to keep hips parallel to the floor.
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00:01:56

Bicycle Crunches

Muscles worked: Mainly abs (rectus abdominis), but also muscles at the back of legs (hamstrings) and muscles at the... Muscles worked: Mainly abs (rectus abdominis), but also muscles at the back of legs (hamstrings) and muscles at the front of thighs (quadriceps)

1. Lie face up and place your hands behind your head, supporting your neck with your fingers.

2. Engage your core, pulling belly button towards the spine

3. Lift your knees in toward your chest while lifting your shoulder blades off the floor.

4. Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.

5. Switch sides, bringing the right elbow towards the left knee.

BUNNY TIP:
Do not pull on your neck. Your shoulders should already be off the floor, so the movement is more of a rotation of your trunk/chest, not neck.

If you feel that your lower back is arching off the floor, your lower abs may not be strong enough yet. If so, do the exercise with lightly keeping your extended foot touching the floor. This will help to reduce the strength required of lower abs.
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00:05:01

Basic Stretches

Some basic stretches to loosen your muscles before one of my workouts.
00:02:20

Burpees

Muscles worked: Muscles of your front thigh (quadriceps), muscles supporting your spine (erector spinae), your abs... Muscles worked: Muscles of your front thigh (quadriceps), muscles supporting your spine (erector spinae), your abs (rectus abdominis), back of the leg muscles (hamstrings), booty (gluteus maximus), chest muscles (pectoralis major), shoulder muscles (deltoids), muscles at rear of upper arm (triceps brachii), hip flexors (psoas major, Illiacus)

HALF (Beginner)
1. Squat down to the depth that you're comfortable
2. Place your hands on the ground in front of you, and then place your feet back behind you one at a time OR thrust both feet back at once (push up position)
3. Don't let hips drop, focus on keeping core tight (belly button to spine) to keep your balance
4. Once you have stabilized in a push-up position, place your feet back forward, until your knees are beside your elbows OR thrust your feet back towards your hands.
5. Push your weight back onto your heels until you are flat-footed in the bottom squat position.
6. Press your feet into the ground until you are standing again.

FULL (Advanced)
1. Squat down
2. Place your hands on the ground in front of you and thrust both feet back at once (push up position)
3. Don't let lower hips drop, focus on keeping core tight (belly button to spine) to keep your balance
4. Once you have stabilized in a push-up position, lower your chest to the ground (push-up), looking directly straight ahead on the ground in front of you
5. Keeping your core engaged, thrust your feet back toward your hands.
6. Push your weight back onto your heels until you are flat-footed in the bottom squat position.
7. Explode upwards in a jump, hands straight up, using your core as a stabilizer for your balance
8. Land softly on the ground, knees slightly bent, until you are standing again.


BUNNY TIP: This exercise is a great full body movement, but if done incorrectly, it can have the potential to injure your back. Always, always, always keep your core tight, to avoid your lower spine caving towards the floor (stress on vertebrae). If you feel pain, trying to keep your booty a bit in the air, in the push-up position.
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