Place the band under your feet and lean forward to a  90 degree angle. Carefully extend your elbows in line with your lower back and kick back with your triceps, keeping the elbow still. Pull back to starting position.

Hold medicine ball and extend your arms straight above your head, keeping elbows soft. While contracting your abdominal muscles in towards your spine,  bring the ball down behind your head to a 90% angle, then press back to the starting position. WARNING: BACK MUST BE STRAIGHT

Place the band under your feet and stand at a 90% angle. Hold the ends of the band with palms facing forward Keep your back straight, abdominals contracted, chest lifted and shoulders relaxed. Contract your bicep muscles and curl in towards your shoulders. Press back to starting position.

Place the band under your feet and stand at 90 degree angle.Now turn your palms so they face each other and curl towards your shoulders.Make sure that you keep your elbows still. Return to starting position.

Put your knees on the floor and place your hands in a triangle on the floor just in front of your face. Make sure that your hands are under your chest. Now slowly perform a close grip push-up and focus on how this motion engages your triceps. WARNING: ONLY FOR ADVANCED LEVELS

Put your knees on the floor and place one hand on the ball and one hand on the floor. Slowly bring your body towards the floor in line with the ball and bring it back. WARNING: ONLY FOR ADVANCED LEVELS

Stand up straight and squeeze the ball with your palms. Next turn towards your left and extend the ball as far as possible. Now repeat on the right side. Keep your grip on the ball as tight as possible.

Lie-down flat on the floor facing up and put one foot on top of the other. Now press your abdominal muscles toward your spine, while simultaneously raising one leg as high as possible. Concentrate on curling in from the midsection , raising your head, neck, and shoulders as one unit. Repeat with the opposite leg. WARNING: FOCUS ON NOT JERKING UP WITH YOUR NECK

Lie on the swiss ball facing the roof. Put your lower back on the ball. Place your hands firmly behind you neck for  support. Slowly bring your upper body up squeezing your abdominals. WARNING: KEEP YOUR BACK STRAIGHT WHEN COMING UP.

Lie down flat on the floor facing up and keep your legs bent. Now slowly raise your knees towards your chest and bring them back to the starting position.

Lie down flat on the floor facing up.  Put one foot on top of the ball and raise the other leg vertically so the foot is facing the ceiling. Slowly raise your glutes up as high as possible and bring it back to the starting position. WARNING: IF YOUR LEG CRAMPS , TAKE A BREAK AND GO AGAIN

Stand against the wall with swiss ball between your lower back and wall. Squat down and stop when your thighs are at a 90° angle to the floor, making sure that your knees behind your toes. Squeeze glutes back up to the   starting position. TIPS: STOMACH IN AND BREATH

Stand tall with feet just slightly apart. Place bands under your feet. Gather the handles of the band together, then lift them high towards your chest. Hold the band tightly to the body, with one hand grabbing the handles and the other holding just a little lower. Take one step out with your right foot then one step back with your left.  TIPS: KEEP KNEES SOFT AND BREATHE. YOUR STEPS WILL GET SMALLER AS YOU FATIGUE

Very popular exercise for glutes and thighs. Kneel down with hand and knees placed against each other and raise your leg with your knee bent on the side to your stomach level. Hold for a few seconds and bring leg back to the starting position.

Kneel down with hand and knees placed against each other and raise your leg with your leg straight on the side to your stomach level. Hold for a few seconds and bring leg back to the starting position.

Hold the ball in your hand and at chest level. Lunge back making sure that your knee is behind your toe and squat down raising the ball over your head.