Wood Chops
Muscles Worked: Legs, Shoulders, abs

Start with your feet a little more than shoulder width apart, toes pointing out at a ten % angle. Knees should be relaxed, not locked, your back straight (allowing only for the natural curve of you spine), and your chin level. Look up with your eyes only

Inhale, lowering your body and tilting your hips back as if you were sitting down in a chair.

Go down until your thighs are parallel to the floor (if you're able to). Your shoulders should never go farther forward than mid-thigh.

Hold a light dumbbell in your hands between your legs, arms relaxed when at your lowest position. Then as you exhale straighten your body, pressing your heels into the floor and squeezing your buttocks as you do so. As you drive your legs upward, swing the dumbbell in the same direction gaining speed and momentum until your hands are positioned directly over your head

At this point you abruptly stop the motion creating a contraction by reversing the direction of the dumbbell. Allow your arms to swing in the opposite direction effortlessly and at the same time your performing a squat and lowering your legs back to a 90% angle. Then repeat increasing the speed and momentum of the upward movement as you become more comfortable with the exercise.

Twist Lunges
Muscles Worked: Legs, Glutes

Lunges are one of the best examples of an exercise that improves functional fitness because they help prepare the body for any number of everyday moves. They also enhance agility and balance. Lunges call for the exerciser to have a great deal of body awareness. If you have knee problems do the exercise as described but don't lower your body quite as far, keeping your knees in proper alignment with your legs forming a 90% angle.

Michelle, Julie and Rokia are demonstrating Twist Lunges, which requires more body control and balance than regular forward or backward lunges. To keep this motion fluent and remain balanced throughout the exercise tighten your torso and focus on a smooth landing.

Star Push-Ups
Muscles Worked: chest, back

Raymond is demonstrating a functional push-up, which involves balance, strength and total body control. Start in a push-up position with your arms shoulder width apart, elbows slightly bent and back straight. Begin by lowering yourself down an inch off the ground and then proceed to push yourself up, with one fluent motion. At the top of the push-up motion twist your upper body until one arm is positioned and held directly over the other in a straight line. Slowly lower yourself and repeat to opposite side.

Core Training
Muscles Worked: the core

Core Training is the utilization of your abdominals, obliques, and lower back with in any given exercise performed. It is used as your center of gravity, and correlated to stabilize your posture, promote coordination and balance, while strengthening the particular muscle group your working. And in turn aids in balance, coordination, posture, stability, endurance,strength, and an overall control over your entire body. Please consider the following when exercising using a Stability Ball:

1. Perform all exercises slowly and deliberately

2. Follow the exercise descriptions carefully

3. Work into a movement gradually so that you get used to the pattern of the exercise and learn how to balance your body properly

4. If at any time you feel discomfort or pain, stop immediately and check your form. Severe discomfort should never accompany any exercise program

Full Extended Ab Pull-In
Muscles Worked: Abs, Back, Lats, Chest, Shoulders

This exercise perform by targeting the abdominals, lower to middle part of the back region, as well as the lats, chest and shoulders.

1. Start by kneeling down and placing your hands on the ball about arms length away (beginners position hands closer towards the body to start).

2. While slightly bending your arms to a 10% angle but keeping them as tight as you can let your hands draw away from your center point. At this point you are moving your body away and down toward the floor tightening your low back, abs, shoulders, and so forth.

3. Keeping the arms stiff and stabilize your body not allowing yourself to sway from side to side.

4. When you reach full your full bodies extension position (which can vary from person to person depending upon how strong you are in the Core), reverse the motion by pulling yourself back to the original starting point with out bending your arms, just use the core muscle to draw you in.

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