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Click here to download the free QuickTime plug-in The following link to small QuickTime video examples of the exercises listed. If the videos do not play, you may need to download the free QuickTime plug-in.

Levels 1,2,3 - Level 4,5,6 - Functional Flip Exercises

FLIP FITNESS EXERCISE DESCRIPTIONS

LEVELS 1,2,3

TOE TOUCH - Stand with feet shoulder width apart and legs straight. With both hands reach down and touch toes. Return to upright position.

WALL PUSH UP - Stand with feet approximately 2 feet away from a wall shoulder width apart. Lean into wall and place hands flat on the wall at chest level a little wider than shoulder width. Slowly lower your upper body towards the wall. When nose just touches wall press back against the wall and return to the starting position.

STATIONARY LUNGE - Stand with feet shoulder width apart. Select one leg and step forwards so that your leg is bent with front at 90-degree angle. Slowly lower body until back knee is 3-4 inches from the floor. Do not allow back knee to hit the floor. Keep chest lifted and abdominals contracted. Exhale push off the floor and return to an upright position. Change lead legs and repeat process. Keep the front toes up in the shoes to take any strain off the knee.

SQUAT - Stand with your feet parallel and shoulder width apart. When bending your legs keep your lower back straight and your abdominals engaged. Remember to keep your head and chest up. Lower your body to 90 degrees as if your were going to sit in a chair. Press through your heels and return to starting position.

ABDOMINAL CRUNCH - Lie flat on your back, with your feet close to your buttocks, knees 6 - 8 inches apart. With your hands interlocked behind to support your head but not pulling on the neck, inhale and slowly raise your shoulder blades off of the floor Control the movement on the way down, exhaling as you gently lower prior to repeating again. Keep your chin off of your chest in a neutral position.

WALL SIT - Place back against a wall with feet approximately 2 feet in front of your body. Lower your body until your legs are at a 90 degree angle. Keep your weight on your heels and your knees over your toes. Your body position should look like you are sitting in a chair without the chair. Remain in this position for the specified time.

SUPERMAN - Lying on your stomach on the ground reach your arms above your head and straighten your legs. Lift your arms, legs, and head off of the ground approximately 6-8 inches and maintain this position for the specified duration.

MOUNTAIN CLIMBER - Begin by placing hands on the ground shoulder width apart. The lower body is in a rest position with the left leg forward and the left knee toward the chest and the right leg extended back (imagine a competitive runner’s starting position). Spring the lower extremities off the ground and bring the right foot forward while simultaneously thrusting the left foot rearward. Spring the lower extremities off the ground and bring the left foot forward while simultaneously thrusting the right foot rearward. Return to the starting position to complete one repetition.

JUMPING JACK - Stand in an upright position with feet together and arms hanging by your sides. Simultaneously jump up while spreading feet slightly wider than shoulder width apart while bringing hands above head. Keeping the motion fluid, reverse the pattern by bringing the body back to the starting position.

JUMP UP - Stand with feet slightly wider than shoulder width. Squat down and touch the floor with both hands. Keeping fluid motion, return to upright position and jump to your maximum height.

WALKING LUNGE - Select one leg and step forwards so that your leg is bent with front at 90-degree angle. Slowly lower body until back knee is 3-4 inches from the floor. Do not allow back knee to hit the floor. Keep chest lifted and abdominals contracted. Exhale push off the floor and return to an upright position. Keep the front toes up in the shoes to take any strain off of the knee. Continue with your right foot, moving forwards.

PUSH UP - Lie face down on the floor, with palms on ground and facing forwards, slightly wider than shoulder width. Raise your self up so your body is suspended parallel to the ground. This is the starting position. Keeping your abdominals engaged and back straight, lower yourself until your body almost touches the ground. Push against the ground and return to the starting position.

SQUAT W/ TOE RAISE - Stand with your feet parallel and shoulder width apart. When bending your legs, keep your lower back straight, chest and head up, and your abdominals engaged. Lower your body to 90 degrees as if your were going to sit in a chair. Press through your heels and return to starting position. At this point stand on your tiptoes and reach arms above your head. Return to a flat-footed position.

PLANK HOLD - Lie face down on the floor. Place lateral side of your forearms on the floor shoulder width apart. Make sure that your elbows are underneath your shoulders. Engage abdominals and flatten back while lifting your body off of the floor so that it is parallel to the ground. Maintain this position for specified time.

UP / DOWN - Stand with feet shoulder width apart. Jump up. Land on both feet. Bend over and place hands shoulder width apart. Kick feet backwards so that your body is in a push up position. Execute 1 push up. Bring feet back towards body and resume upright position. This is one repetition.

SINGLE LEG SQUAT - Stand on one leg. With opposite leg slightly bent lift it off the ground. With weight on your heel, squat down to 90 degrees, press through the heel and return to upright position.

FLIP FITNESS EXERCISE DESCRIPTIONS

LEVELS 4,5,6

REAR LUNGE - Extend one leg back on the ball of your foot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat.

SPLIT PUSH UP - Body should be in straight line "plank" position from heels to shoulders. Place feet shoulder width apart with one hand close to your side   near navel level; the other is above shoulder near top of head. Lower body while maintaining plank posture until chest is close to ground.  Keep core braced and strong as you lift to preserve plank.  Alternate lead hand each time new card is drawn.

BICYCLE CRUNCH - Lie on back with finger tips lightly placed behind your ears.  Bend knees and crunch up off ground with upper body about 30°. Begin a "bicycling" motion with legs while bringing one elbow diagonally across your abdomen towards the opposing knee.  As you go back and forth you will remain in crunched position while also rotating diagonally left and right.

SINGLE LEG WALL SIT - Stand with your back to a wall and feet shoulder width apart. Slowly slide down the wall as you walk your feet away from you. Stop when your knees are in line with your hips at about 90 degrees.  Lift one leg off of the ground and cross over the remaining bent leg.  Maintain this position until you are required to switch legs.

HIGH KNEES - Lift legs in alternating running fashion.  Be sure to maintain an upright body position, bringing the knee up level with the hip, and pulling the toe up toward the shin.  Move your arms in a coordinated fashion with your legs as if you were running.  Move as quickly as possible while maintaining control.

SIDE PLANK WITH ROTATION - Lie sideways with your elbow directly under your shoulder joint and your legs straight one on top of the other. Your other hand is behind your head.   Push your body upwards so your full body weight is balanced between your elbow and the side of your bottom foot.  Rotate and bring your top elbow towards the floor.  Do the desired number of repetitions. Slowly lower yourself and switch sides.

KNUCKLE SQUAT - Stand with your feet slightly wider than shoulder width apart with toes pointing forward.  Place your knuckles on the ground in between your feet.  Keeping your knuckles on the ground drop your hips, as if you were going to sit in a chair. Go down far enough so that your butt is even with your knees.  As you move upward, concentrate on keeping your knuckles on the floor while trying to fully straighten your legs.  Extend without locking knees.

DIAMOND PUSH UPS - Body should be in straight line "plank" position from toes to shoulders. Place feet shoulder width apart.  With opposing index fingers and thumbs touching (to form a diamond shape) hands are directly under the center of the chest.  Pull elbows close to ribs.  Lower body while maintaining plank posture until chest is close to ground.  Keep core braced and strong as you lift to preserve plank position.

REAR LUNGE WITH KNEE LIFT - Extend one leg back on ball of foot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position and lift rear leg in front of body towards chest.

BENT KNEE AB TWIST - Begin in a seated position, with your body at a 30 degree angle from the floor.  Extend your right leg with heel on the floor and bend the left leg so that your knee moves towards your chest.  With abs engaged and hands by your ears, rotate your right elbow towards the bent left leg.  After the two touch extend the left leg, bring the right leg towards your chest and rotate your left elbow to the right knee.  The entire sequence equals one repetition.  Your heels may touch the floor briefly when in the extended position.

STABILIZATION PUSH UP - Body should be in straight line "plank" position from toes to shoulders.  Lower body while maintaining plank posture until chest is close to ground.  Keep core braced and strong as you lift to preserve plank position.  As you press up, use your core to rotate one side of trunk up.  While rotating, lift one arm off the ground and extend towards the ceiling.  While keeping good bridge alignment, stabilize movement, then return to down position for the next push-up.  Continue by alternating left to right.

REAR LUNGES WITH KNEE AND EXTENSION - Extend one leg back on ball of foot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position and lift rear leg in front of body towards chest and extend lower leg. Repeat cycle.

BENT KNEE AB TWIST WITH ELEVATION - Begin in a seated position, with your body at a 30 degree angle from the floor.  Extend your right leg so that it is 1 inch from the floor.  Bend the left leg so that your knee moves towards your chest.  With abs engaged and hands by your ears, rotate your right elbow towards the bent left leg.  After the two touch extend the left leg, bring the right leg towards your chest and rotate your left elbow to the right knee.  The entire sequence equals one repetition.  Do not allow your heels to touch the floor at any point.

FUNCTIONAL FLIP FITNESS

LEVEL F1

All Exercises Done Lying In Bed

ARM RAISES - With arms down by your sides, lift arms over your head. Return to starting position.

CHEST PRESS - Bend elbows at 90°, push your arms towards the ceiling. Return to starting position.

BICEP CURLS - With arms by your sides palms facing up, bend your elbows and move your palms towards your shoulders. Return arms to straightened position.

LEG LIFTS - With legs straight, lift one leg up 6-12 inches.Return to starting position. Complete the number of reps drawn & repeat with other leg.

BRIDGES - With arms at your side, bend knees and place feet hip width apart. Lift your butt up 6-12 inches. Return to starting position.

SHRUGS - With arms by your sides, raise your shoulders towards your ears, and then lower them.

SIDE LEG SWINGS - With legs straight, slowly slide one leg out to the side and then back inwards the number of reps drawn. Repeat with other leg.

HEEL SLIDES - With legs straight, bend both knees and slide both heels towards your buttocks as far as possible. Straighten, relax and repeat.

TOE POINT/FLEX - With legs straight, bend your toes towards your face and then point.

Remember to:

  • Keep Your Abs Tight
  • Press Low Back Into Bed
  • Exhale With Effort

*These tips will help you successfully execute Level F1.

FUNCTIONAL FLIP FITNESS

LEVEL F2

All Exercises Done Seated In A Chair

KNEE LIFT WITH EXTENSION - Sitting tall, abs in, lift one knee up and straighten leg. Slowly bend knee while lowering leg back down to the floor. Complete the number reps drawn and switch legs.

OVERHEAD PRESS - Begin with hands by your shoulders, pointing the elbows towards the floor. Push arms up and straight overhead. Lower the arms to the starting position.

LOW ROW - Reach arms out in front with palms facing each other. Pull back with elbows close to the ribs and squeeze shoulder blades. Return to starting position.

FOREARM SQUEEZE - Standing tall, bring hands by your ears. Squeeze elbows towards each other. Keep head up. Return to starting position.

MARCHES - Pump your arms as you march in place.

CRUNCHES - Place your hands behind your head, abs tight as you lower your face towards your knees. Return to starting position to complete the repetition.

SHOULDER ROLLS - With arms by your sides, slowly rotate your shoulders 5 times forwards and 5 backwards.

HEEL LIFTS - With feet shoulder width apart, role up on your toes evenly until calf muscles are contracted.

MODIFIED JUMPING JACKS - Sit tall, tap toe to the side right and left while reaching both arms up (simulating a jumping jack motion).

Remember to:

  • Sit Tall
  • Press Belly Button Through Your Spine
  • Exhale With Effort

*These tips will help you successfully execute Level F2.

FUNCTIONAL FLIP FITNESS

LEVEL F3

All exercises are performed standing. Some require a chair for support

TOE TOUCHES - With feet shoulder width apart and slightly bent knees, reach down and touch your toes. Return to an upright position.

FOREARM SQUEEZE - Sitting tall, bring hands by your ears. Squeeze elbows towards each other. Keep head up. Return to starting position.

LAT PULLDOWN - Begin with arms overhead and slightly forward. Pull both elbows down towards your ribs while squeezing shoulders blades together. Return to start position.

LEG CURLS - Stand tall and hold chair lightly for support. Bring heel towards your buttocks. Complete number drawn and repeat with other leg.

MODIFIED JUMPING JACKS - Tap legs side to side while reaching arms overheard to simulate a jumping jack motion.

STANDING CRUNCHES - With your hands by you ears and elbows wide, bring your head down as you lift one knee. Repeat bending motion while alternating knees. Keep your abdominals engaged.

ARM CIRCLES - With good posture, extend both arms from your sides, to shoulder height. Circle arms 5 times forwards and 5 backwards.

STANDING HEEL LIFTS - With your hands gently on the back of the chair, lift your heels off the ground. Squeeze your calf muscles and return heels to floor.

SIT DOWNS - Standing with feet shoulder width apart, bend knees to 90 degrees until buttocks just about touches the chair. Be sure to keep your head and chest up with your weight placed on the heels.

Remember to:

  • Keep Feet Shoulder Width Apart
  • Slightly Bend Your Knees
  • Keep Abs Tight

*These tips will help you successfully execute Level F3.

  
 
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