1. Beginning in the standing position, bend over to where your hands are on the floor where you will begin walking your hands forward until you are in the bridge position with your back flat.
2. From here, return back to the starting position where your hands are near your feet again before repeating the movement.

Substitutions / Variations:

Bear Crawls | Spider Steps | Bridge Knee Cross

1. Beginning in the Bridge position keeping your back flat and core tight, begin to bend your elbows with them moving outwards at a 90-degree angle from your body.
2. Come down to where your chest is just a few inches from the floor, and press back up through your palms back up to the starting position.
3. Go ahead and repeat this process for the designated amount of reps.

Substitutions / Variations:

Dolphin Pushup | Partial Pushup

1. Begin standing in an upright position and while your bring your left heel up towards your buttox, swing your right arm forward as if you were running in place.
2. Repeat this motion with the other arm when done in sequence will look like you are running in place while kicking your butt. Hence the name, butt kicks!

Substitutions / Variations:

High Knees | High Step Toe Touches

1. Beginning in the bridge position, walk your feet forward, underneath your body while keeping your hands on the floor.
2. When your knees are underneath your chest, you will begin to walk your feet backwards to the starting bridge position before repeating for the designated amount of reps.

Substitutions / Variations:

Bridge Reach Unders | Bridge Twist

1. Standing in an upright position, shuffle your feet laterally 2 steps to the right and bend down to tap the floor with your right hand.
2. Come back up and shuffle 2 steps to the left and tap the floor with your left hand before repeating for the designated amount of reps.

Substitutions / Variations:

Inchworm | Bear Crawls

1. Beginning in the standing position, bend over to where your hands are on the floor where you will begin walking your hands forward until you are in the bridge position with your back flat.
2. From here, return back to the starting position where your hands are near your feet again before repeating the movement.

1. Beginning in the standing position, bend over at your hips keeping your back flat until you are facing the ground.
2. From here, face your palms towards eachother and point your hands at a 45-degree angle away from your body.
3. Begin to raise your arms up and out until you feel a good squeeze in your shoulders at the top and cannot raise your arms any further.
4. Slowly begin to lower your arms back to the starting position.

Substitutions / Variations:

Pullovers | Side One Arm Press