Move More

On your own: If you are already motivated to exercise on your own or are new to fitness and looking for exercise ideas here are a variety of workout routines designed for an entire body workout, easily modified and suitable for all fitness levels.
No Weights Required
Workouts Using Props
HIT (High Intensity Training)

No Weights Required

Improve your posture with one move, The Founder

Improve your posture, crawling, rocking and rolling

3 Moves to Improve Your Core

Perform 10-15 repetitions of each exercise, repeat 3-4 times

Bridging
Dead bug
Quadruped balance

5 Yoga Poses To Relieve Stress

Hold each pose for 30 seconds – one minute. Report 3 times

Standing side bend
Forward bend
Cat/Cow
Puppy pose
Child’s pose
Feet up the wall pose

7 Pilates Moves You Should Do

The one hundred
Rolling like a ball
Spine stretch
Spine twist
One leg circles
Swimming
Side kick series

Workouts Using Props

The Stability Ball

Workout #1

Perform 10-15 repetitions of each exercise, repeat 3-4 times

Squats with the ball against the wall
Back extensions
Push-ups with legs on top of the ball
Quadruped balance
Sit-ups
Bridges: Supine on floor, feet on top of the ball, lift hips
Adduction squeeze: Ball between knees, squeeze
Leg curls: Supine on floor, feet on top of the ball, lift hips, extend and bend legs

Workout #2

Perform 10-15 repetitions of each exercise, repeat 3-4 times

Squats lift ball overhead
Push-ups with ball against the wall
Roll Outs: lay prone on top of ball, hands on floor, walk body forward in a plank position
Side bends: lay on one side, hips stacked, lift upper body off ball
Sit-ups with rotation
Mermaid: lay prone with hips on top of ball, hands on the floor, lift both legs
One-legged hip lifts
Reverse crunch with ball between knees
Leg curls

The Medicine Ball

Workout #1

Perform 10-15 repetitions of each exercise, repeat 2-3 times

Squat with overhead press
Figure 8
Tri-cep Extensions
Stationary lunge with a twist
Plank hold (30 seconds)
Sit ups
Seated trunk rotations, squeeze
Leg curls: Supine on floor, feet on top of the ball, lift hips, extend and bend legs

Workout #2

Perform 10-15 repetitions of each exercise, repeat 3-4 times

Wall balls
Pushups with hands on the ball
Skaters with rotation
Overhead reverse lunge
Mountain Climbers with feet on top of ball

The BOSU Balance Trainer

Workout #1

Perform 10-15 repetitions of each exercise, repeat 2-3 times

Marching
Squats with one foot on the BOSU
Plank hold for 30 seconds (dome side down)
Knee balance for 30 seconds
Back extensions
Hip lifts (dome side down, feet on platform, lift hips)
Sit-ups

Workout #2

Perform 10-15 repetitions of each exercise, repeat 2-3 times

Squats (on top of dome)
Pushups (dome side down)
Shuffle across the dome
One-legged hip lifts (dome side up)
Alternating forward lunge
Superman
Mountain climbers
Seated V- balance

The TRX Suspension Trainer

Workout #1

Perform 10-15 repetitions of each exercise, repeat 3-4 times

Squats
Body Rows
Pushups
Alternating lunge lift arms lateral
Bicep Curls
Tri-cep Extensions

Workout #2

Perform 10-15 repetitions of each exercise, repeat 2-3 times

Squats
Body Rows
Pushups
Back Extensions
Stationary lunge (foot in straps)
Bicep curl/rear dealt combination
Skaters
Tri-cep extensions
Hip Lifts
Plank hold for 30 seconds(feet in straps)

HIT (High Intensity Training)

Tabata Style Workouts

Equipment needed: Tabata Timer

Set timer for 20 seconds work/10 seconds rest, for 8 rounds

Workout #1

Jump rope
Hop the creek (one leg lateral jump)
Mountain climbers
Shuffles
Switch Feet (alternate arm swing)

Workout #2

Equipment needed:  Medicine ball (MB), dumbbells (DB)

(MB) Roll ups
(DB) Plank one arm row Right side
(DB) Plank one arm row Left side
(MB) Overhead reverse lunge
Plank to crab
(DB) Russian sit-up

Repetition Workouts

Workout #1

30, 20, 10 + cardio

Equipment needed:  Dumbbells (DB)

Perform 30 repetitions of each exercise in the group, then, 20, then 10, then perform 2 minutes of cardio before moving on to the next group of exercises.
Squats with overhead press
Pushups
Full Sit-up (weight is optional)
Cardio: 30 seconds of each exercise: high knees, shuffles, reverse lunge reach, jump squats
Reverse lunge with tri-cep extensions
Bent over rows
Russian twist (weight is optional)
Cardio: Same as above
Lateral lunge with upright row
Kettle bell swings
Reverse crunch
Cardio: Same as above

Workout #2

Equipment needed:  Stability Ball (SB), medicine ball (MB), kettlebell (KB)

Perform 10-20 repetitions of each exercise, repeat 3-4 times

10 (SB) One-legged hip lift
20 (MB) Skaters
20 (SB) Russian twists (option: hold MB)
15 (KB) Kettle bell swings
10 One-legged squat alternate arm lift
10 Swimmers
10 (MB) Spinal Rock to low squat

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