Transform your body! Awesome In-Home 15 exercises Table of contents Welcome……………………………………………………...0 Modified Push Up……………………………………………1 Spiderman Abs……………………………………………….2 Situp Ball Press……………………………………………….3 Bicep Curl…………………………………………………….4 Glute Squeeze……………………………………………….5 Back Pull………………………………………………………6 Delt Raise……………………………………………………..7 Overhead Press………………………………………………8 Ab Tuck………………………………………………………..9 Row…………………………………………………………..10 Mid-Back Row………………………………………………11 Tricep Shoulder Press……………………………………...12 Leg Ups……………………………………………………...13 Squats………………………………………………………..14 Tick Tock……………………………………………………..15 About My Fit Gals…………………………………………..16 welcome! Are you ready to get fit? Congrats on taking the next steps towards your personal fitness journey by downloading this ebook. It is intended to be a useful resource as you experiment doing new exercises geared towards increasing your strength, making you more toned, and ultimately helping you live a more fulfilling life through fitness. My Fit Gals has presented you with 15 awesome, in-depth exercises you can do in the comfort of your own home. Compared to the gym, in-home exercise serves as more convenient and private, which should serve as an advantage in accomplishing your fitness & lifestyle goals. So go ahead, tackle these exercises and take charge towards your transformation! P.S. - Several of these exercises require resistance bands. If you need a set, I recommend these Stephanie Mountain Founder & Personal Trainer 1 Modified Push-up About Let’s be honest: push-ups are hard! Especially if you’re just getting into a fitness routine, sometimes you don’t have the strength needed to perform a full push-up and that’s okay! Modifying an exercise is a great way to build up your strength towards a particular move so you can one day perform the real thing. That’s why we’re here to show you how to do a modified push-up to help you build enough strength to do a full push-up in the near-future. How to Here are the steps to performing Modified Push-Ups: 1) Begin in a kneeling position on a mat with your hands below the shoulders and knees behind the hips, so your back is angled and long. 2) Tuck your toes under, tighten your abdominals, and bend your elbows to lower your chest toward the floor. Keep your gaze in front of your fingertips so your neck stays long. 3) Press your chest back up to the start position. 2 Spiderman abs About Spiderman Abs is a core body exercise that strengthens all abdominal muscles with a special focus on your obliques. Any exercise named after Spiderman has to be good, doesn’t it? Spiderman Abs is named because of the way you move during this exercise. With your hands planted firmly on the ground, your knees are “crawling” one at a time toward the elbow on the same side, thus making a “Spiderman” feel the way he climbs buildings. Don’t let the fun fool you. If you want great abs, you need to learn how to do Spiderman Abs. How to Here are the steps to performing Spiderman Abs: 1) Start in a plank position with your hands on the mat slightly wider than shoulders, legs long behind you and abdominals and glutes squeezed tight. 2) Pull the left knee toward the outside of your left elbow and hold for one count. Return to the starting and repeat on right side. 3 Situp ball press About Sit-ups are a traditional bodyweight exercise that strengthens your core. However, if you’re looking to amp up your game for a total body exercise, then just add a medicine ball to the mix and learn how to do a sit-up press! This move increases the challenge by firing up your shoulders and chest with the added resistance of the pressing motion and, because you are holding a medicine pall, increasing the intensity in your abdominals giving them a killer move for sure! How to Here are the steps to performing the Situp Ball Press: 1) Start on your back with your bent knees and feet on the mat. Your elbows are bent and the medicine ball is resting above the chest. 2) Bring the head, neck, and shoulders off the mat sitting up, and extend the arms out long pressing the medicine ball forward. Return back to the mat with control. 4 bicep curl About The Resistance Band Bicep Curl is a unique and fun way to strengthen your biceps without picking up dumbbells or barbells. This exercise uses the resistance of the band to make your biceps engage and contract allowing you to tone and strengthen your arms without even holding a weight. This can be a great tool for those who have injuries in their wrist or other issues that prevent them from holding weights. It can also be a great way to sprinkle variety into your workouts. The resistance band is an excellent tool that makes you work hard but gives you a nice change of pace from the typical weight training. How to Here are the steps to performing the Resistance Band Bicep Curl: 1) Stand with both feet on the resistance band holding the handles long next to your sides with your palms facing forward. 2) Slowly curl your hands up to your shoulders, squeezing your biceps and keeping your elbows next to your sides. 3) Slowly release arms back down to starting position. 5 Glute Squeeze About The Resistance Band Glute Squeeze is a unique way to strengthen your glutes and outer thighs. The outer thighs are a difficult spot on our bodies to tone and shape. This exercise uses the band to target the outer thighs and the glutes helping to tone and shape your lower body. The resistance bands challenge your muscles to work against the pull of the band rather than the weight against gravity. It’s not better. It’s not worse. It’s just different and that’s the key. How to Here are the steps to performing the Resistance Band Glute Squeeze: 1) Hold the handles next to your hips with your elbows bent and place both feet on the band hip width apart. 2) Lift your right foot and press the band back at an angle squeezing your glute. Keep your leg straight. Release and switch sides. 6 back pull About The Resistance Band Mid-Back Row is a unique strength exercise that uses the resistance band to strengthen the upper to mid-back muscles. This move targets the muscles of your upper and middle back as well as your rear deltoid, or back of the shoulder. These muscles are important to keep strong not only so they look good, but these are the muscles that promote good posture and standing tall. If you learn how to do the Resistance Band Mid-Back Pull you can help avoid the slouched appearance that often comes as we get older. How to Here are the steps to performing the Resistance Band Back Pull: 1) Standing with feet shoulder width apart, grab the handles of the band with each hand, then loop the band once or twice more around each hand to desired tightness. 2) Holding your hands straight out in front of you at shoulder height, pull the band open as your arms go out to the sides and the band comes in towards your chest. Keep your shoulders down. 3) Slowly release your hands back to start position and repeat. 7 Delt Raise About The Resistance Band Rear Delt Raise is an exercise that strengthens the back of the shoulder, or rear deltoids, and upper back muscles. Strong, sculpted upper backs are not only beautiful, but they keep your spine aligned and encourage tall posture. Strengthening the rear deltoids is a great way to prevent that “hunched-over” appearance that comes with poor posture. So often as we age we neglect strengthening the muscles that are important for walking tall and strong. How to Here are the steps to performing the Resistance Band Delt Raise: 1) Stand both feet on the center of the band and criss-cross the handles, so that the band makes an “x” as you hold it. 2) Bend your knees slightly and hinge forward from the waist keeping your back long and abs tight. 3) Open your arms straight out to the sides until your hands come to shoulder height. Gently release back to start position. 8 overhead press About The Resistance Band Overhead Press is an exercise that strengthens the shoulder muscle and increases the stability in the body. Pressing the resistance of the band upward is done with the shoulder or deltoid muscle. In addition, as the band is being pressed, you need to tighten your core and glutes, which increases stability throughout the body. If you learn how to do the Resistance Band Overhead Press you will have another option for strengthening your shoulders. How to Here are the steps to performing the Resistance Band Overhead Press: 1) Stand with both feet on the center of the band, hip width apart. 2) Bring the handles of the band above your shoulders, so that your elbows are bent 90 degrees. 3) Press arms straight up, keeping your shoulders down. Slowly lower your back above the shoulders. Repeat. 9 Ab Tuck About The Bend Extend Ab Tuck is an abdominal exercise that strengthens your lower abs and helps train your core stability to strengthen and protect your low back. Bend Extend Ab Tuck teaches the body to stay stable while at the same time pulling the body up and down and the legs in and out. This is a challenging move, but if you learn how to do bend extend ab tuck you will feel your abs grow stronger and pulled in tighter.