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These moves allow you to get creative and challenge yourself in new ways. Performing these movements will not impact your strength score.

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These moves allow you to get creative and challenge yourself in new ways. Performing these movements will not impact your strength score.

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These moves allow you to get creative and challenge yourself in new ways. Performing these movements will not impact your strength score.

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Single Leg Chop

Single Leg Chop

OneLegStanding

With your arms straight at ear level, rotate the torso to pull the handle across your body. Move it away from Tonal, down and out toward the outside hip and aim your hands to where you buckle a seatbelt. Bring the weight back up toward Tonal with straight arms.

This is the most difficult of the chop variations. It requires a significant amount of core stability, plus glute and leg strength.

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Iso Split Squat Chop

Iso Split Squat Chop

IsoSplitStance

Holding the handle, take two big steps to the side, away from Tonal, and get into a half kneeling position with your outside knee on the mat and your inside leg planted on the floor in front of you, arms extended and hands near your inside ear. Lift the back knee just above the mat. Without moving your hips, bring the handle across your body and down toward the floor, rotating only at the torso. Aim your hands to where you buckle a seatbelt. Using your core, return the weight to the starting position and repeat. 

Challenge the legs and core with this difficult variation of the Half Kneeling Chop.

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Holding the handle, take two large steps to the side, away from Tonal, and get into a half kneeling position with your outside knee on the mat and your inside leg planted on the floor in front of you. Extend your arms and hands near your inside ear. Scoot your front foot in until it is inline with the back knee. Without moving your hips, bring the handle across your body and down toward the floor, rotating only at the torso. Aim your hands to where you buckle a seatbelt. Using your core, return the weight to the starting position and repeat.

The Inline Chop is a more challenging variation of the Half Kneeling Chop. It requires more core activation because the legs are less stable.

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Half Kneeling Chop

Half Kneeling Chop

Holding the handle, take two large steps to the side, away from Tonal, and get into a half kneeling position with your outside knee on the mat and your inside leg planted on the floor in front of you, arms extended and hands near your inside ear. Keeping your hips unmoved, bring the handle across your body and down toward the floor, rotating only at the torso. Aim your hands to where you buckle a seatbelt. Using your core, control the weight back to starting position and repeat.

This is the easiest variation of Tonal's chop exercises. It mobilizes the spine and works the core.

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Standing Chop

Standing Chop

Keeping your hips unmoved, bring the handle across your body and down toward the floor, rotating only at the torso. Aim your hands to where you buckle a seatbelt. Using your core, control the weight back to the starting position.

Fire up the obliques and core with the Standing Chop, a more stable variation of the Half Kneeling Chop. This is a great variation if you don't want to be on your knees.

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Rotational Chop

Rotational Chop

With your inside leg, press the floor away from you and rotate the pelvis to shift your body into the outside leg. Rotate at the torso and bring the rope across your body and down toward your inside hip like you’re buckling a seatbelt. Bring the rope back to start, sit into the inside hip and repeat.

The Rotational Chop is an excellent exercise to improve rotational power while also testing the lower and upper extremities' coordination.

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Lie face up on your mat and bring your arms extended over your chest, with knees bent over your hips in a table top position. Pretend there is a gummy bear under your low back that you want to touch but not smash as you extend one arm and the opposite leg toward the floor. Once your limbs are just above the floor, return to start without letting your back lift off the gummy bear and switch sides.

This core movement is surprisingly difficult when done correctly. It’s extremely efficient at eliminating low back pain.

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Single Leg Dead Bug

Single Leg Dead Bug

OneLegStanding

Lie face up on your mat. Start with arms extended over your chest and knees bent over your hips in a table top position. Feel the core work like there’s a rubber band attached to your foot and wrist and as you lower the leg toward the floor the band gets tighter. Once your leg is just above the floor, return to start and alternate legs.

The Dead Bug is one of the foundational core movements used to program your nervous system. It improves movement and strength holistically.

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Pullover Crunch

Pullover Crunch

Take a handle in each hand and lie face up on the mat with your head a few feet from Tonal’s arms. Start with arms extended overhead and legs extended on the floor. Tuck your knees as you bring the handles toward your chest, while bringing the arms straight toward the knees and slightly rounding the back. Extend your arms and legs toward the floor and repeat.

This movement is a combination of a lat pullover and a crunch. It’s similar to some advanced pilates movements, demanding your abdominal strength and coordination.

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Resisted Dead Bug

Resisted Dead Bug

Lie face up on your mat with your head a few feet away from Tonal’s arms. Take the handles and extend your arms up over your chest with knees bent over your hips in a table top position. Pretend there is a gummy bear under your lower back that you want to touch but not smash as you extend one arm and the opposite leg toward the floor. Once your limbs are just above the floor, return to start without letting your back lift off the gummy bear and switch sides.

The Resisted Dead Bug is a sure shot way to light up your core.

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Bird Dog w/ Row

Bird Dog w/ Row

Get onto all fours on your bench with your wrists under your shoulders and your knees under your hips. Lift one leg toward the ceiling and grab the handle with the opposite arm, balancing on the limbs. Using your back, pull the handle toward your ribcage aiming your elbow to the ceiling. Control the weight back down and repeat on the same side.

The most complex version of this movement requires tremendous positional awareness, stability, and strength.

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Resisted Leg Lowering

Resisted Leg Lowering

Take a handle in each hand and lie face up on your mat with your arm extended toward the ceiling over your chest. Start with your legs extended straight over your hips toward the ceiling. Pretend there is a gummy bear under your low back that you want to touch but not smash as you lower one leg to just above the floor. Without letting your back lift off the gummy bear, bring the leg up to starting position and alternate sides.

Resisted Leg Lowering does it all. It’s a combination of an abdominal strength movement, a hamstring stretch, and a pelvic stability builder.

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Bent Hollow Rocking

Bent Hollow Rocking

Lie face up on your mat, arms extended overhead. Bring the legs to a table top position. Round the spine slightly like the shape of a bowl and rock back and forth along the spine keeping the position of your body unmoved.

Bent Hollow Rocking will teach you the muscles you need to engage for a full Hollow Body Rock. 

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Single Limb Bird Dog

Single Limb Bird Dog

Get onto your hands and knees on your mat. Place your wrists under your shoulders and knees under your hips, with toes tucked. Lift one leg straight back and up toward the ceiling, then lower it. Lift the opposite leg, followed by one arm, then the other, as if they’re being lifted by strings.

This is a foundational movement that requires coordination and control. The single limb version can help you learn the movement pattern you’ll need to know for the more advanced versions.

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Get onto your hands and knees on the mat, wrists under your shoulders, knees under your hips, and toes tucked. Lift one arm about 45 degrees from your head with thumb toward the ceiling like you’re throwing something behind you. Lift the opposite leg simultaneously and balance on the other limbs. Lower your arm and leg and alternate sides.

This is a foundational core exercise that’s great for eliminating low back pain and teaching your body to resist rotation.

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Leopard Crawl

Leopard Crawl

Start on all fours on your mat, knees under hips and wrists under shoulders. Tuck the toes and lift the knees. Take a small step forward with one leg, moving the opposite arm forward at the same time. Follow with the other leg and arm and pretend there’s a glass of water balancing on your back. Move forward until you reach the end of your mat and then reverse.

We can learn a lot from babies. Try crawling, slow and controlled, and see what happens. Babies know this is one of the most effective ways to learn a pattern and gain core strength.

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Lie face down on your mat. Create the shape of a W by bringing your elbows toward your torso with forearms about 45 degrees from the body and thumbs facing up. Extend your legs on the floor about hip distance apart. Slowly lift all 4 limbs off the floor, balancing on the pelvis and low belly. With your back and glutes engaged, hold here. Lift your collar bones and feet away from the floor.

The W-Hold is a posterior sided core movement. It's great for building low back, glute, and shoulder strength.

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Hollow Body Rocking

Hollow Body Rocking

Lie face up on your mat, arms extended overhead and legs extended just above the floor. Round the spine slightly like the shape of a bowl and rock back and forth along the spine keeping the position of your body unmoved.

An array of athletes, including gymnasts, Olympic runners, and CrossFit competitors, use this movement. It encourages length and full abdominal strength.

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Start on all fours on your mat, knees under hips and wrists under shoulders. Tuck the toes and lift the knees. Take a small step to the side with your leg and the same arm, at the same time. Follow with the leg and arm on the other side of your body, all while pretending there is a glass of water balancing on your back. Move laterally until you reach the end of your mat and then reverse.

This is the more advanced version of a Leopard Crawl. It builds strength and coordination through your center core.

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Superhero Iso Hold

Superhero Iso Hold

Lie face down on your mat. Extend your arms upward and out about 45 degrees from your head. Extend your legs about hip distance apart. Imagine strings from the ceiling lifting all 4 limbs off the floor while you balance on your pelvis and low belly. With your back and glutes engaged, hold here.

This is an isometric hold for everything on the backside of your body. Why? Because day to day, everyone tends to be in an isometric hold for their body's front side. Correct your position with this.

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Sprinter Crunch

Sprinter Crunch

Lie face up on your mat. Start with legs extended and arms straight at your sides. Simultaneously lift your torso and one knee to balance on your glutes. Bring the opposite elbow to the lifted knee like there are magnets attached to them, and rotate at your torso. Lower back down to the mat and alternate sides.

This is the more "sport-specific" version of a Crunch. It requires a massive amount of abdominal strength and power.

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Spiderman Crawl

Spiderman Crawl

Get onto all fours on your mat. On one side, bring your knee to meet your elbow, keeping the opposite limbs slightly extended in front of and behind you. Switch sides and drive your knee to your elbow to crawl forward, moving the opposite arm forward as well. Alternate sides. Stay low like you’re crawling up a wall. Once you get to the end of your mat, reverse the movement to move backward.

This is the most demanding version of a crawl that we do. It requires a tremendous amount of upper body and core strength in addition to coordination and stability.

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Suitcase March

Suitcase March

Use your core to drive one knee up toward your chest, alternating sides while resisting the weight pulling you to the side. Try to keep your torso completely vertical like you’re a pillar holding up a building.

Challenge your body's ability to withstand load on one side. Learn to stabilize with the core, glutes, and lats while testing your grip.

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Farmer March

Farmer March

Stand between Tonal’s arms and take a handle in each hand with your arms at your sides. Slowly drive one knee up toward the ceiling, balancing on the opposite leg. Alternate legs.

Wake up the entire body with the Farmer March. This exercise will work your core, lats, and grip to help prepare you for big lifts like the Deadlift or the Overhead Press.

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The Waiter March tests your core and shoulder strength. It’s a great way to warm up the shoulders and core for exercises like the Overhead Press.

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Resisted Leg Raise

Resisted Leg Raise

Take a handle in each hand and lie face up on your mat with your arms extended toward the ceiling over your chest. Start with your legs together and extended out in front of you on the floor. Turn the weight on then pretend there is a gummy bear under your low back that you want to touch but not smash as you raise your legs to above your hips. Slowly lower your legs until they are just above the ground and then repeat. When done, return legs to floor and shut weight off.

The Resisted Leg Raise lights your core up. Use this exercise to concentrate on the lower abdominals. They help to stabilize the pelvis and contribute to a healthy posture.

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Single Arm Resisted Leg Raise

Single Arm Leg Raise

Take a handle in one hand and lie face up on your mat with your arm extended toward the ceiling. Place the other arm on the floor for support. Start with your legs raised straight over your hips toward the ceiling. Pretend there is a gummy bear under your lower back that you want to touch but not smash, as you lower your legs to just above the floor. Without letting your back lift off the gummy bear, bring the legs up to start and repeat.

Light the core up with the Single Arm Resisted Leg Raise. Due to less stability, this is a progression of the Resisted Leg Raise and concentrates on lower abdominal and oblique strength because of the unilateral position.

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Single Arm Lateral Leg Swing

Single Arm Lateral Leg Swing

Lie face up with legs straight toward the ceiling and take a handle in one hand with your arm extended toward the ceiling as well. Place the other arm on the floor for support. Using your core and keeping your legs straight, drop your legs like a windshield wiper to the floor in the opposite direction of the arm that’s up. Try your best to keep your legs hip level as you lower. Tap the floor, come back to start and repeat on the same side.

This is a core-based movement that tests your ability to resist rotation. It’s a great alternative to a chop or lift movement and slightly more challenging.

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Resisted Hip Raise

Resisted Hip Raise

Take a handle in each hand and lie face up on the mat with your head at the end of Tonal's arms. Extend your arms over your chest, and bring your legs straight over your hips. Using your core, round your spine and lift your hips off the floor without using momentum. With control, lower your hips back down to the floor and repeat. TIP: Imagine a string pulling your feet toward the ceiling when you lift.

This highly effective core strengthening exercise not only targets those six-pack abs, but also the obliques and the deep, spine-stabilizing muscle known as the transverse abdominus.

Lay on the bench with your legs extended straight toward the ceiling, and your hands clasping the bench above your head. Using your core, round your spine, and lift your hips off the bench without using momentum. With control, lower your hips back down to the bench and repeat. TIP: Imagine a string pulling your feet toward the ceiling when you lift.

This highly effective core strengthening exercise not only targets those six-pack abs, but also the obliques and the deep, spine-stabilizing muscle known as the transverse abdominus.

Lay on your mat with legs extended and arms overhead. Lift your arms up and over toward your hips and your legs toward the ceiling as if you're trying to touch your toes, creating the shape of a "V" at the top (with your torso and legs). Slowly lower down to the floor and repeat.

This demanding core strengthening exercise has the unique ability to work the upper and lower abdominals simultaneously, while also targeting the obliques. NOTE: If you suffer from back pain, especially in the lumbar region, it is best to avoid this exercise.

Lie on your back with knees bent, feet flat on the floor. Place your hands behind your head or across your chest. Peel your head and shoulders off the mat by engaging your abdominal muscles. TIP: Don't pull your chin to your chest. Keep your cervical spine neutral by looking at the spot where the wall meets the ceiling.

Crunches are an intense core-strengthening isolation exercise designed to help get those six-pack abs! A strong core is essential for good posture and helps prevent back injuries.

Single Arm Pullover w/ Single Leg Hip Thrust

SA Pullover w/ SL Hip Thrust

Facing away from Tonal, take the handle in one hand and then place your shoulders and upper back on the bench. Bring your ankles under your knees hip width apart with hips just above the floor. Lift the same side leg as the working arm. Starting with your arm straight above your chest, pull the handle toward your hip while simultaneously driving the hips toward the ceiling using your opposite leg. Lower the hips back down as the arm lifts up and repeat.

A full body compound movement that combines the hip focus of the glute bridge and lat activation of the pull over.

Half Turkish Get-up

Half Turkish Get-up

Grab one handle, lay on your back with your head near Tonal and bring your arm straight over your chest, keeping your other arm on the floor about 45 degrees from your torso. Bend the knee of the same arm with the handle and plant the foot in the floor. Using your core and pressing through your foot on the floor, come up to a seated position reaching your arm toward the ceiling. Then press through the heel of the planted foot and the hand of the non-working arm to lift the hips toward the ceiling. Reverse the movement by lowering the hips, then lowering the torso and repeat.

A strong focus on the core and the stabilizing muscles of the hips and shoulders.

Standing Bicycles

Standing Bicycles

Start in a standing position with both hands behind the head and elbows out. Drive one knee upward towards your chest, while rotating your upper torso so that your opposite elbow approaches the elevated knee. Return to starting position, then quickly repeat on the opposite side, alternating sides for the duration of the set.

This move activates the core musculature, while also emphasizing single leg balance and stability. T-spine rotation is important for back and shoulder health, especially during strength training.

Rolling Pillar Bridge

Rolling Pillar Bridge

Start in a pillar bridge position on your elbows and toes, forearms parallel with each other. Press one elbow and forearm into the ground and draw your opposite shoulder and arm up to stack over your planted shoulder. Pause as you stack your shoulders over your elbow, lift your hips, and engage your obliques in a lateral bridge. Roll with control back to the starting position and repeat in the opposite direction, alternating each rep.

A challenging dynamic core exercise that builds strength to stabilize the shoulders and activate oblique core musculature along your sides.

Start by lying on your back with knees directly up from your hips, and bent at 90 degrees with shins parallel to the floor.
Press your low back into the floor by drawing your navel downward. Slowly lower one heel towards the floor while keeping your low back grounded, then engage the core to draw your knee back up to starting position. Alternate heel drops with each return to starting position, for the remainder of the set.

This core movement is designed to engage and strengthen the lower abs and pelvic floor, stabilizing your spine and torso for compound strength movements.

Kneeling Cable Crunch

Kneeling Cable Crunch

Take the rope with both hands and bring it behind your neck, hands under your ears and elbows at your sides. Get into a tall kneeling position, facing away from the arm and sit onto your heels. Round the spine forward to pull the weight down until your elbows meet your thighs like you’re trying to touch the rope to your knees. Return to a neutral spine and repeat.

This is an effective core exercise. It works the upper abdominals and encourages healthy spinal flexion.

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Kneeling Oblique Cable Crunch

Kneeling Oblique Cable Crunch

Take the rope with both hands and bring it behind your neck, hands under your ears and elbows at your sides. Get into a tall kneeling position, facing away from the arm and sit on your heels. Pull the rope downward in a crunching motion, and as you flex your spine, bring your elbow to the opposite knee. Pause briefly at the bottom, then return to the starting position and repeat!

This is a great core isolation exercise that targets both the obliques and the rectus abdominis, also known as the "six pack". Strengthening these core muscles not only gives your mid-section that amazing toned look, but it also helps to improve posture and reduce chronic back pain.

Barbell Lateral Leg Raise

Barbell Lateral Leg Raise

Position yourself under the bar, face up, with your legs extended on the mat. Take the bar shoulder width and bring your arms straight over your chest. Push your low back toward the mat while raising your legs up to the outside of one hand. With control, lower your legs back down, stopping just before your heels hit the mat, and repeat lifting to the other side.

This highly effective sculpting core exercise targets the lower abdominals and obliques, while also improving the strength and flexibility of the hips, as well as the lower back. NOTE: If you have pre-existing back pain, especially in the lumbar region, this exercise should be avoided.

Barbell Straight Arm March

Barbell Straight Arm March

Place your hands on the bar about shoulder width and stand about 12 inches back with the bar in front of you just below your shoulders. Drive one knee toward the ceiling as the opposite leg stays firmly planted into the floor. Lower the leg down with control and switch sides alternating legs.

Unique alternative to farmer’s march with the bar in high position. Allows for better hip flexion/mobility while bracing low back.

Lateral Bench Jump

Lateral Bench Jump

Wrap your hands around the sides of the bench and place your feet to one side with knees soft. Keeping your arms strong and your grip tight, make the shape of a rainbow with your feet by jumping up to bring your legs and torso to the opposite side of the bench. Keep your shoulders over your wrists and move back and forth quickly.

Get your heart rate up and get sweaty with this cardio exercise. You’ll not only work the legs but test the shoulders and core as well.

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Half Kneeling Lift

Half Kneeling Lift

Grab the handle and get into a half kneeling position with your inside knee on the mat and your outside leg planted on the floor in front of you, arms positioned near your inside hip where you buckle a seat belt. Rotate your torso to pull the handle across your body, up and out toward the outside of your head like you’re throwing something over your shoulder. Control the weight back down to your inside hip and repeat.

This is the easiest of the lift variations. It mobilizes the spine and works the core and arms. It also helps promote a healthy, upright posture.

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Iso Split Squat Lift

Iso Split Squat Lift

IsoSplitStance

Grab the handle and get into a half kneeling position with your inside knee on the mat and your outside leg planted on the floor in front of you, arms positioned near your inside hip where you buckle a seat belt. Lift the back knee just above the mat. Rotate your torso to pull the handle across your body, up and out toward the outside of your head like you’re throwing something over your shoulder. Using your core, control the weight back down to your inside hip and repeat.

Challenge the legs and the core with this difficult variation of the Half Kneeling Lift, which incorporates isometric leg strength.

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Grab the handle and get into a half kneeling position with your inside knee on the mat and your outside leg planted on the floor in front of you, arms positioned near your inside hip where you buckle a seat belt. Scoot your front foot in until it's inline with the back knee. Rotate your torso to pull the handle across your body, up and out toward the outside of your head like you’re throwing something over your shoulder. Using your core, control the weight back down to your inside hip and repeat.

The Inline Lift will put your core to work. Try this challenging exercise if you want a progression from the Half Kneeling Lift.

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Rotate your torso to pull the handle across your body, up and out toward the outside of your head, and shift your body weight slightly to the outside leg. Imagine you’re throwing something over your shoulder to the wall behind you. Let the weight back down to your inside hip.

Fire up the obliques and core with the Standing Lift, a more stable variation of the Half Kneeling Lift. This is a great variation if you don’t want to be on your knees.

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Rotational Lift

Rotational Lift

With your inside leg, press the floor away from you and rotate the pelvis to shift your body into the outside leg. Rotate at the torso and bring the rope across your body and toward the ceiling like you’re trying to throw something over your outside shoulder. Bring the rope back to start, sit into the inside hip and repeat.

The Rotational Lift is an excellent exercise to improve rotational power. It also tests coordination of the lower and upper extremities. The rotation from high to low adds additional difficulty for the core and arms.

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Standing Pallof Press

Standing Pallof Press

Push the handle away from your chest. Keeping your arms centered, slightly rotate the torso toward Tonal’s arm, then back to center. Pull the handle back in toward your chest, bending at the elbows, not letting your shoulders point forward and down toward the floor.

The Pallof Press is the baseline for all core exercises. This version introduces the core to anti-rotation.

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Half Kneeling Pallof Press

Half Kneeling Pallof Press

Take the handle in both hands and get into a half kneeling position with your inside knee on the floor. Center your hands in front of your chest with elbows bent at your sides. Push the handle away from your chest. Keeping your arms centered, slightly rotate the torso toward Tonal’s arm, then back to center. Pull the handle back in toward your chest, bending at the elbows, not letting your shoulders point forward and down toward the floor.

The 1/2 Kneeling Pallof Press strengthens your core's ability to resist rotation. Anti-rotational exercises are essential for well-rounded strength and core stability.

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Single Leg Pallof Press

Single Leg Pallof Press

OneLegStanding

Take a few steps away from Tonal's arm and hold the handle in both hands. Center your hands in front of your chest with elbows bent at your sides. Plant your inside leg on the floor, then lift your outside knee to 90 degrees. Push the handle away from your chest. Keep your arms centered in between your shoulders. Slightly rotate your torso toward Tonal's arm, and then back to center. Keeping your back as straight as a wall, pull the handle back in toward your chest, bending at the elbows.

This is the most challenging variation of a Pallof Press. It will help you understand single leg and core strength, hip disassociation, and hip stability.

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Iso Split Squat Pallof Press

Iso Split Squat Pallof Press

IsoSplitStance

Get into a half kneeling position with your outside knee on the mat and your inside leg planted on the floor in front of you. Lift the outside knee just barely off the floor. Take the handle in both hands and center it in front of your chest with arms bent at your sides. Push the handle away from your chest, keeping your arms centered in between your shoulders. Slightly rotate your torso toward Tonal's arm, and then back to center. Keeping your back as straight as a wall, pull the handle back in toward your chest, bending at the elbows.

This is a variation of the Pallof Press that incorporates lower body isometric strength and more core stability.

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Tall Kneeling Pallof Press

Tall Kneeling Pallof Press

Get into a tall kneeling position with both knees on the mat and toes tucked on the floor. Take the handle in both hands. Center your hands in front of your chest with elbows bent at your sides. Push the handle away from your chest. Keeping your arms centered, slightly rotate the torso toward Tonal's arm, then back to center. Pull the handle back in toward your chest, bending at the elbows, not letting your shoulders point forward and down toward the floor.

This is one of the best true anti-rotational movements. It helps build your obliques, shoulders, and hips.

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Seated Pallof Press

Seated Pallof Press

Sit facing Tonal, straddling the bench and the arm to one side of you. Take the handle in both hands and center it in front of your chest with elbows bent at your sides. Push the handle away from your chest. Keep your arms centered in between your shoulders. Slightly rotate your torso toward Tonal's arm, and then back to center. Keeping your back as straight as a wall, pull the handle back in toward your chest, bending at the elbows.

The Pallof Press strengthens your core's ability to resist rotation. The seated position creates a more stable environment than kneeling.

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Lateral Bridge w/ Row

Lateral Bridge w/ Row

Get onto your side, place your elbow on the mat directly under your shoulder and stack your feet on top of one another. Grab the handle with your top arm. Lift your hips away from the floor. Pull the handle toward your rib cage, aiming your elbow to the wall behind you. Slowly return the weight to starting position and repeat on the same side.

You must be able to do a Lateral Bridge before attempting this tough exercise. It strengthens the core, shoulders, and hips.

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Pillar Bridge w/ Row

Pillar Bridge w/ Row

Get into a pillar bridge a few feet away from the arm with both elbows on the mat under the shoulders and feet hip distance apart, toes tucked. Grab the handle with one arm and pull toward your shoulder aiming the elbow toward the ceiling, rotating your palm to face your body. Slowly control the weight back to starting position and repeat on the same side.

This move gives you all the benefit and challenge of a Pillar Bridge but incorporates a little bit of motion for added functionality.

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Get onto your mat facing the floor with both elbows under your shoulders and feet hip distance apart, toes tucked. Lift the knees to extend the legs and push the floor away from you through your elbows.

This is one of the most popular core-based exercises. Bridges are a modified style of plank. They’re great for building a strong and stable foundation.

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Lateral Bridge

Lateral Bridge

Lie onto your side, place your elbow on the mat directly under your shoulder and stack your feet on top of one another. Lift the hips away from the floor to create a straight line from your head to your feet. Hold here, working the side of your body near the floor.

This version of a bridge builds lateral stability and strengthens the obliques and rotator cuffs.

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Foot Elevated Lateral Bridge

Foot Elev. Lat. Bridge

Lie on your side and place your elbow on the mat directly under your shoulder. Stack your feet on top of one another on the bench. Lift your hips away from the floor toward the ceiling, open your chest to the wall in front of you, and hold here.

This move is a challenging version of a Lateral Pillar Bridge. It builds lateral stability and strengthens the obliques and rotator cuffs.

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Shoulder Tap Plank

Shoulder Tap Plank

Place your hands on your mat, shoulder width apart. Extend your legs behind you with feet hip distance apart, toes tucked. Lift one hand and tap the opposite shoulder, then drop it back down to the floor and alternate sides. Keep your torso from moving, as if you're balancing a glass of water on your back.

After mastering the Plank, move on to this version, which requires more core control and shoulder stability.

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Mountain Climber

Mountain Climber

Start in a hand plank position. Drive one knee forward with power like you're sprinting up a hill, keeping the other leg planted on the floor. As you drive the moving leg back, power the opposite knee forward to the chest. Repeat quickly, alternating sides.

This is a classic cardio exercise that works the core and stabilizers. It also strengthens the muscles needed for sprinting and running.

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Plank w/ Reach

Plank w/ Reach

Reach one arm out straight ahead of you about 45 degrees from the head with thumbs facing the ceiling like you're trying to throw something overhead. Slowly drop down and alternate sides.

This advanced plank variation involves a little more core control, shoulder stability, and an overhead reach.

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Lateral Bridge w/ Rotation

Lateral Bridge w/ Rot.

Lie on your side, place your elbow on the mat directly under your shoulder and stack your feet on top of one another. Reach your top arm straight to the ceiling and lift your hips away from the floor. Reach your top arm under your torso and behind you to rotate your body like you're trying to grab something on the floor behind you. Unwind, come back to start and repeat on the same side.

This exercise is a great way to learn how to hold a position under tension and rotation.

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Pushup to Plank

Pushup to Plank

Place your hands on the mat, shoulder width apart. Extend your legs behind you with feet hip distance apart. Drop one elbow to the floor directly under your shoulder, then drop the other elbow. Come up to your hand using the leading arm and then follow with the trailing arm, alternating which arm leads. Move with control and pretend to balance a glass of water on your back.

This is a hybrid of a Plank and a Pushup. Combining the movements is an excellent way to make both more challenging.

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Mountain Climber Twist

Mountain Climber Twist

Start in a hand plank position. Drive one knee forward with power to the opposite elbow like you're sprinting up a hill, keeping the other leg planted on the floor. As you drive the moving leg back, power the opposite knee forward to the other elbow. Repeat quickly, alternating sides.

This is a classic cardio exercise with a fiery twist that works the core and stabilizers. This move helps increase the power and strength of the muscles needed for sprinting and running.

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Lateral Mountain Climber

Lateral Mountain Climber

Start with your hands on the floor under your shoulders with one knee forward toward your elbow and the other leg straight but slightly wider than your hips. Drive the back knee forward to the elbow like you're sprinting up a hill, as the front leg straightens back and out wide. Repeat quickly, alternating sides.

This twist on a classic cardio exercise works the core and stabilizers while helping increase the power and strength needed for sprinting and running.

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Get into a hand plank on the mat with your wrists under your shoulders and feet hip distance apart, toes tucked. Keeping the knees soft, quickly jump both legs out into a wide position, then back to the starting position, like a jumping jack, and repeat.

This variation of the Plank works the core and raises the heart rate to incorporate a cardio kick.

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Plank to Toe Tap

Plank to Toe Tap

Begin in a plank position by placing your hands on the mat, shoulder width apart, with legs extended behind you, toes tucked. Then drive your hips up to the ceiling creating a triangle, while one arm taps the opposite toes or shin. Drop the hips back down to plank position and repeat with the other arm.

This dynamic plank variation strengthens your abs, obliques, and transverse abdominus, while also stretching out your hamstrings. In addition, this movement is also great for improving balance and coordination.

Resisted DNS Star

Resisted DNS Star

Facing Tonal, get onto your side with your elbow directly under your shoulder and your knees bent, stacked on top of one another. Grab the handle with your top arm.
As you pull the handle toward your torso just under your chest, lift your hips away from the floor and forward toward Tonal, keeping your bottom knee on the floor and lifting the top knee to open the hip. Let the handle forward as you lower the hips down and back away from Tonal to the starting position.

On-Tonal hip abduction exercise that requires dynamic stabilization at the hip.

Start on all fours on your mat, knees under hips and wrists under shoulders, toes tucked. Keeping your torso and limbs in an unmoved position as you lift your knees an inch off the floor and hold.

Improved activation of deep core stabilizers; hips more active than traditional plank and easier on low back.

Incline Pillar Bridge

Incline Pillar Bridge

Place both elbows on the bench, under your shoulders and extend your legs behind you with feet hip distance apart. Using your core and squeezing the glutes, lift your torso and hips and hold strong.

Movement regression from traditional pillar bridge.

Plank Walk Out

Plank Walk Out

Stand with feet hip width apart at the back of your mat. Keeping the legs straight with a soft knee bend, fold forward until your hands touch the floor. Walk forward on your hands until you are in a plank position. Hold for a moment and then walk your hands back while putting a bend in your knees until you come to stand.

Dynamic core movement that combines shoulder stability, posterios chain mobility and core.

Copenhagen Plank

Copenhagen Plank

Lying on your side, bring your forearm to the ground with your elbow directly underneath your shoulder. With your legs extended towards the bench, place the inside of your top foot on top of the bench. Firmly press the inside of your top foot into the bench to lift your hips, torso, and bottom leg away from the ground, forming a straight line from your foot to your shoulder. At the top position, actively compress the bench between both feet.

A challenging side plank variation that recruits the adductor muscles of the inner thighs, a muscle group that is typically very weak in most individuals.

Lateral Bridge Hip Dip

Lateral Bridge Hip Dip

Start in a lateral pillar bridge with one forearm grounded, elbow under the shoulder, and feet stacked. Your hips should be elevated forming a straight line from your head to your heels. Reach your top arm to the sky or place it on your top hip. Lower your hips toward the ground by bending at the waist, then drive through your elbow and torso to return to a neutral, straight-line bridge position.

A progression to the lateral bridge that challenges the obliques to develop dynamic control and stability.

Bent Knee Copenhagen Plank

Bent Knee Copenhagen Plank

Start lying on your side, forearm on the ground with your elbow directly underneath your shoulder. Firmly press inside of your top knee on top of the bench, lifting your hips and torso away from the ground and forming a straight line from your shoulders to your top knee. Bring the bottom leg up towards the bench, and create constant tension for the set duration by sandwiching the bench between both knees.

This movement is a more approachable version of the Copenhagen plank and develops strength in the obliques and adductor muscles in the inner thigh.

Incline Plank with Shoulder Tap

Incline Plank with Shoulder Tap

Place both hands on top of the bench and walk your feet back until your shoulders are stacked directly over your wrists and your body is in one straight line, and feet are shoulder-width apart. Draw your navel in and up to create a neutral spine. Lifting one hand at a time, tap your opposite shoulder with your opposite hand, alternating with each rep for the duration of the set.

This move improves shoulder and core stabilization strength, and readies you for more explosive and dynamic movements in training and life.

Bear Hold with Shoulder Tap

Bear Hold with Shoulder Tap

Starting with your hands and knees in contact with the ground, tuck your toes toward your shins and press your palms into the ground to elevate your knees off the floor. Keeping your back and hips parallel to the floor and your knees roughly 1" off the ground, alternate lifting one hand at a time to tap its opposite shoulder for the duration of the set.

This move activates the deep core and spine stabilizing muscles, as shoulder taps train your ability to resist torso rotation through resistance, preventing postural energy leaks in movement.

Start lying on one side, posted on your elbow with your forearm on the ground, hips and knees bent, and stacked on top of one another. Press through your posted elbow and bottom knee to raise your hips off the ground, then drive your hips forward by pressing your bottom knee into the ground. As you your hips reach full extension with a straight line running from your head through your knees and hips, draw your hips back and down to just above the ground behind you before repeating.

This bodyweight variation of the resisted DNS star strengthens the abductors, glutes, and the obliques, and builds coordination and stability through movement.

Kneeling Lateral Bridge

Kneeling Lateral Bridge

Lying on your side, place your forearm on the ground with your elbow directly underneath the shoulder, top hand placed either on your hip, or outstretched from the shoulder. With both knees bent to 90 degrees, stack them on top of each other, Firmly press the bottom knee into the ground while engaging through your body to elevate from the ground. Hold this stable position for the duration of the set.

This lateral bridge variation develops core strength and stability. This move is great preparation for the lateral bridge, and lateral anti-flexion moves on Tonal.

ActiveRecovery

Lying Hamstring Stretch

Lying Hamstring Stretch

Start lying face up on your mat. Bring one leg toward your chest, holding underneath the knee. Bend the knee to bring it toward the chest and then straighten the leg like you’re trying to kick the ceiling, to stretch the back of the thigh.

The hamstrings are a fast-twitch muscle group that helps with lower body power. The hamstrings must be able to move through a healthy range of motion to maintain the posterior chain's strength and stability.

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Quad Hip Stretch

Quad Hip Stretch

Start in a half kneeling position on your mat. With the arm that’s opposite the front leg, reach up and forward like you’re trying to touch the ceiling, rotating at your torso and shifting your weight forward as you twist toward the front leg.

This stretch promotes healthy mobility and flexibility of the muscles involved in hip flexion. It will help the legs work more efficiently, so you can perform better.

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ActiveRecovery

Runners Lunge

Runners Lunge

IsoSplitStance

Get into a low lunge position with your front foot planted and your back leg extended behind you, knee on the floor and toes tucked. Place your hands on the floor inside the front leg, shoulder width apart. Lift your back knee slowly to straighten your back leg and lift the back of the knee toward the ceiling. Relax your knee back down to the floor and repeat.

This stretch promotes healthy mobility of the muscles in charge of hip flexion and knee extension. It's excellent for movements like running, squatting, and biking.

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ActiveRecovery

Sumo Squat Stretch

Sumo Squat Stretch

Get into a squat position with feet wider than the hips and toes slightly turned out. Bend forward at the hips to grasp the toes, keeping a soft knee bend, and sit back into a squat. At the bottom of your squat, reach the arms straight overhead like you're throwing something behind you and stand tall.

This active recovery helps open the hips with a deep, wide squat. It promotes a strong posterior chain by adding in an arm raise at the bottom of the movement.

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ActiveRecovery

90-90 Hip Stretch

90-90 Hip Stretch

Take a seat on your mat and create 90 degree angles with your front and back knees and hips. Bring your hands to the floor on each side of the front thigh. With a straight back, lean forward slightly opening your chest to your thigh to stretch the glute of the front leg. Slowly rise back up and repeat.

This is a deep stretch for the glutes, adductors, and muscles responsible for the hip's external rotation. It's great for anyone who wants more flexibility in the hips and legs.

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ActiveRecovery

Quadruped Hip Circle

Quadruped Hip Circle

Start in a quadruped position with your hands under your shoulders, knees under your hips and toes tucked. Maintaining a 90 degree angle with your thigh and shin, rotate your hip like a ball and socket, bringing your knee out and up until the heel faces the ceiling, then, lowering your leg to the floor. Reverse the movement and repeat on the same side.

Mobility in the hips is necessary for healthy movement in the lower body. Use Quadruped Hip Circles to help open the hips. This will also strengthen the stabilizing muscles of the hips for exercises like the Squat and Deadlift.

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Quad Hip Stretch w/ Bench

Quad Hip Stretch w/ Bench

Start in a half kneeling position on your mat and place the top of your back foot on the bench. With the arm that’s opposite the front leg, reach up and forward like you’re trying to touch the ceiling, rotating at your torso and shifting your weight forward as you twist toward the front leg.

This is a more challenging variation of the Quad Hip Stretch. It promotes healthy mobility and flexibility of the muscles involved in hip flexion.

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ActiveRecovery

Bretzel Stretch

Start lying on your back with the foam roller parallel to one side of your torso. Bending one knee, bring it over your torso to meet the foam roller on the other side. Place your knee on the roller and the opposite hand on your knee. Bend the knee that’s on the floor and grab the ankle with your opposite arm to stretch the thigh.

This is a deep stretch for the back, quads, and hips. The Bretzel will also stretch the shoulders and help promote a healthy rotation of the spine.

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Incline Burp to Alternating Step Up

Incline Burp to Alternating Step Up

Start in an incline plank position with your hands on the bench directly under your shoulders. Hop forward with feet landing under your hips, then stand tall. Step one foot up onto the bench, press your heel into the bench, and drive the opposite knee upward towards the chest at the top. Step down with control, lower your hands to the bench and return to the incline plank position. Repeat for the remainder of the set, alternating lead legs with each step up.

This move challenges cardiovascular and metabolic capacity, while engaging muscular endurance from shoulders to lower body.

Starting in a deep squat, quickly drop into a high plank with arms extended, and shoulders stacked over the wrists. As you land in the high plank, spring from the ground to return to starting position, feet landing just wider than shoulder-width in a deep squat, hands off the ground and in front of you for balance, and chest proud and upright. Continue repetitions by planting your hands back beneath your shoulders, dropping back into the high plank, and popping back to the deep squat.

This core-focused movement builds responsive strength in the anterior hips and core muscles while also improving hip, knee, and ankle mobility as you sit into the deep squat with each rep.

Lateral Walk Out

Lateral Walk Out

Stand facing sideways to Tonal at the end of the Tonal arm. Place both hands on the handle and extend your arms out in front of you. With a soft knee bend, take a small side step away from Tonal with the leading leg and then with the following leg. Using your core to keep the torso unmoved, take 3 to 4 steps with each leg and then walk back in toward Tonal and repeat on the same side.

Lateral movement that challenges core & hip stability and strength.

If you want to kick your own butt, this is the exercise to do it... literally! Start by standing with your feet hip distance apart, with your arms at your sides or bent at the elbows. Bring your right heel to your butt, by contracting your hamstrings, then return it to the floor, and repeat with the other heel. Go at a pace that feels like you're jogging in place.

Used primarily as a warm up exercise, this plyometric (jump training) movement will challenge your cardiovascular system, while strengthening your hamstrings and glutes. This is a great move for runners looking to increase their stride!

Stand facing Tonal with your feet hip distance apart. Lift the right knee as high as it will go while raising the opposite arm, then switch quickly, bringing the left knee up before the right foot lands. Repeat.

High Knees are great as a warm up to a training routine, or as as standalone cardiovascular exercise. In addition to working the heart and lungs, it also activates the lower body and core muscles.

Jumping Jack

Jumping Jack

Begin by standing up straight with your arms by your sides. Jump up and snap your feet beyond hip width apart while bringing your arms above your head, hands nearly touching. Jump again returning to the starting position and repeat.

Jumping jacks are an efficient, plyometic, full-body workout, that is a combination of both aerobic exercise and resistance training, working you heart, lungs, AND muscles (especially your glutes, quads, and hip flexors).

Lay on your side with your upper arm on the floor and hand supporting your head. Bent your knees about 90 degrees with your bottom leg resting on the floor. Keeping your feet touching and knees bent, lift the top leg up and back to work the glute. Lower the leg down to meet the resting leg and repeat.

Traditional corrective exercise to assist with glute activation and hip mobility.

Broad Jump to Backpedal

Broad Jump to Backpedal

Stand with feet hip width apart and arms at your sides. Bend your knees and push the floor away as you power your hips forward to jump forward and land in a squat a couple of feet ahead. Come to stand and quickly back pedal to move back to your start position and repeat.

Plyometric jump to increase explosive power paired with a rapid return to the starting position adds a rapid increase of heartrate to give you a challenging cardio movement.

Heisman Shuffle

Heisman Shuffle

Start standing with the right knee elevated toward the chest. Move laterally with a quick three-step shuffle (right, left, right), landing with the left knee elevated for one second after the last step. Resume in the other direction and continue moving quickly side to side for the duration.

This move develops athletic agility — the body's ability to change direction quickly and efficiently — while also creating a cardiovascular challenge.