Biceps Curl or Chin-ups
- Hits: 4500
Chin-ups: for strong folks with access to a high bar. Hold the bar with hands shoulder-width apart, palms facing towards you. Pull up and exhale, lifting your chest toward the bar. Lower yourself slowly to just less than full arm extension.
- Hits: 5673
Stand on the balls of your feet on the edge of a step, with your heels hanging over the edge. Hold onto the wall or a railing lightly with one hand. Keeping your head up and your torso upright, stand up on your toes, then lower yourself until your heels are slightly below the step.
- Hits: 4411
Lie on your back with legs bent 90 degrees at the knee (the standard "sit-up" position). Hold your hands lightly beside your neck. Curl your torso, using the abdominal muscles to pull the top of your chest up and toward your knees. Stop when your shoulder blades lift off the floor, pause there for a moment, then lower yourself in a controlled manner.
Forward Arabesque Walk
- Hits: 4745
Keep the head and torso straight and in line throughout the series. Stand erect with your hands stretched above your head. Pick one foot off the floor. Balancing on the stance foot, lean the torso forward while the free leg points behind you (like tipping your body on the hip of the stance leg) - try to touch the floor with your hands.
Forward lunge walk, cross kick
- Hits: 4562
Keep the head up, the chest lifted, and the abdominal muscles tight throughout the series. Stand erect. Can-can kick across your body with one leg (reach the foot toward the opposite hand). As the foot comes out of the kick, take a big step forward with it, landing in a lunge position. Lower yourself in a controlled fashion to a full lunge, with the back knee just brushing the floor.
Forward lunge walk, side arabesque
- Hits: 4577
Keep the head up, the chest lifted, and the abdominal muscles tight throughout the series. Stand erect. Take a big step forward with one foot, landing in a lunge position. Lower yourself in a controlled fashion to a full lunge, with the back knee just brushing the floor.
- Hits: 4316
Draw two lines on the ground, 3 feet apart. Stand on the far side of one line. Jump with both feet sideways and land on the far side of the other line, then immediately jump back to the starting position. This equals one rep.
Lying Back Extensions
- Hits: 5056
Lie on your stomach with your arms extended by your head. Using your back muscles, lift your hands, shoulders, and legs off the floor. Hold this lifted position for 2 seconds, then lower and repeat.