The kneeling t-spine rotation is a warm-up exercise that helps to open up and increase mobility of the thoracic spine.
The push-up plank shoulder touch is a beginner level core exercise that targets the shoulders and obliques.
The swan dive shoulder rotation is a dynamic shoulder mobility exercise that targets the entire shoulder girdle and upper back.
The sit squat on the bench is a beginner level lower body strength exercise that is suitable for seniors and those with mobility issues.
The sky diver is a beginner level bodyweight exercise that targets the posterior chain.
The splits against the wall is a lower body stretching exercise that targets the inner thighs. The splits are suitable for all fitness levels and should be done after a high volume lower body workout.
The wall walk is a challenging upper body exercise that targets the shoulders, triceps and core. This exercise is suitable for intermediate to advanced fitness levels.
The kneeling push-up is a beginner level upper body exercise that targets the chest, shoulders and triceps.
The front leg swing is a lower body dynamic warm-up exercise that helps to loosen up the hips.
This is an upper body mobility exercise that helps to stretch open the chest and shoulders and increase the range of motion in the shoulder joint.
The glute bridge is a beginner lower body exercise that focuses on the glutes.
The air squat is a lower body exercise that targets the glutes and quads.
The burpee is a challenging compound exercise that targets the legs, shoulder and arms.
The butterfly sit-up is a core exercise that targets the upper and lower abs.
The fludder kick is a core exercise that targets the lower abs.