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Some of the exercises will use a chair. Make sure the chair you are using does not have wheels. If it does, lean it against a wall or stable surface so it does not slide. If a sturdy chair is not available, we recommend that you use a sturdy desk, table or bench. For demo purposes, we will be using a chair.

Don’t forget to hydrate with water every 10–15 minutes during the workouts, especially on cardio days!

Quarter Chair Dip

Quarter Split Squat

Q Alpha Vid

Quarter Squat

Quarter Wall Sit

Renegade Book Curl

Quick Feet

R Alpha Vid

Reverse Fly Row

Reverse High Fly

Reverse Lunge

Reverse Lunge and Press

Right Side Plank with Hip Lift

Seated Alternating Knee Lift

S Alpha Vid

Seated Back Extension

Seated Back Extension with Isometric Hold

Seated Back Rotation

Seated Bicycle Crunch

Seated Calf Raise

Seated Crunch

Seated Hip Adduction

Seated Hip Bridge

Seated In and Out

Seated Reverse Fly

Seated Russian Twist

Seated Scissor Kick

Seated Twinkle Toes

Shoulder Sleeper

Side Raise Combo

Side Step

Side-to-Side Hop

Single Leg Hip Extension

Single Leg Straight Leg Dead Lift

Speed Squat

Split Squat

Squat and Press

Squat and Push

Standing Hip Extension - Beginner

Standing Hip Extension with Knee Raise

Standing Leg Curl

Standing Quick Feet

Standing Quick Feet with Wall

Standing Rear Deltoid Row

Standing Side Bend

Standing Side Bend with Weight

Static Runner

Straight Leg Dead Lift

Sumo Squat

T Alpha Vid

Torso Twist

Tuck Jump

Wall Sit with Side Raise

Wall Sprint

W Alpha Vid

Wall Triceps Press

Wide Grip Assisted Pushup

Wide Grip Incline Pushup

Wide Knee March


Y-Raise with Weight

Y Alpha Vid
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