Pod #1

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Begin with 8-10 reps and build up to 20.  Please discontinue if you experience any pain or discomfort.  Contact Concierge@YourBestFit.com or call 561-866-9068 to learn an alternate movement. Great if you are on a time crunch: 5 exercises 10 reps each 130 seconds.


Reverse Knee Lunge with High Knee Raise


  • Keep body weight in the center
  • Engage core on the knee raise
  • Make sure knees don’t go over toes
  • Keep neutral spine
  • Keep eyes focused ahead
  • Breathe


Push Up

  • Keep low back neutral
  • Squeeze glutes
  • Keep elbows at a 45 degree angle
  • Breathe


Bodyweight Squat with option of {explosive} jump 


  • Keep back, spine, and chest neutral
  • Keep feet parallel (unless doing plie squats in turn out position)
  • Look forward
  • Engage core
  • Keep weight back on the heels
  • Keep butt back
  • Do not let knees go over toes
  • Breathe


Curls w/Tube


  • Keep body in neutral alignment
  • Keep shoulders and elbows stable and fixed to the side of the body
  • Slow and controlled movement
  • Breathe



  • Align elbows below shoulders
  • Keep core engaged
  • Keep butt down
  • Breathe