This week, Alex McLean demonstrates the Bicep Curl. Start with your feet hips distance apart and your feet pointing forward. Your knees are soft, your core is engaged and your shoulders are down and back. Make sure your palms are facing away from your body and the elbows are in line with the shoulders. Exhale and pull your palms towards your shoulders and slowly release.

This week, Amy Dixon explains the important things to know when using kettlebells. Work with your hips and work with your entire body and most importantly, get ready to have one of the best workouts of your life.

This week, Michelle Dozois demonstrates the One Leg Kick. Lie all the way on your stomach with your hands folded and rest your head on the top of your hands. Keep your shoulders relaxed and keep the feet together and pointed. Make sure your abdominals are in. Start by flexing and kicking one heel towards the glutes and then sending them away.

This week, Petra Kolber demonstrates the Alternating Dumbbell Row. Start with your hands resting down by your sides with a slight bend in the knees. Keeping your spine long, hinge forward from the hip and get a nice secure position. Take one arm back at a time and then change to the other.

This week, Ilyse Baker walks us through the Chest Pop. Start with your feet nice and wide, keep your knees soft and your shoulders back and down. Take your arms all the way up like your making a muscle and take your finger tips down to the floor, palms facing the ground, finger tips are relaxed. Push your chest out and then come back in.

This week, Michelle Dozois demonstrates the breast stroke. The breast stroke is a back-extension exercise, so with all extension exercises it’s important that you keep your neck in alignment. It’s a tendency when we’re extending the spine to throw the head back, so make sure you are mindful of that. Start on your front, your hands are by your side and your legs are abducted together. Point your toes and engage your glutes and abs. Remember to keep your neck long. Exhale with arms forward, inhale as you reach the arms back towards the thigh, extending the spine.

This week, Alex McLean shows us how to perform the Side Lunge correctly. To start, take your feet wider than your hips. Keep your left leg straight and slowly bend your right knee. Go as far as you can keeping the left leg straight. Explode off that right leg and come back to center.

Michelle Dozois demonstrates a classical Pilates exercise, the Scissor. Start with your upper body flexed off of the mat, legs are extended and the feet are gently pointed. Start by lowering one leg and grabbing towards the ankle of the top leg. You initiate the movement by pulsing the legs twice, inhaling as you switch legs in space and pulse again.

This week, Petra Kolber walks us through the Plié Squat. This is a great exercise for getting a strong, long and lean lower body. Start with your feet turned out in a natural turn-out stance. Place your hands on your hips and pull your shoulders back and down. Gently bend both knees until the thighs are almost parallel to the floor and then come back up.

This week Alex McLean, walks us through the mechanics for throwing a solid and strong Cross-Jab Punch. For any kick-boxing punch, everything starts from the leg, through the hip and transfers through the core, right into the upper body.