Chest

The FLYUP

Start in pushup position with a FLYUP in each hand, palms facing inward. Slide your hands away from each other and lower your chest to the ground while keeping elbows slightly bent. When your chest is about four inches from the ground, slide your hands back together under your chest.
MODIFICATIONS: Can be done on knees or toes. Can be done with a FLYUP in just one hand for more control. Can be done with your feet elevated on a chair.
MUSCLES: Targets the chest and core.

Combo FLY

Start in pushup position with a FLYUP in your left hand and left foot. Lower your body to the ground by simultaneously sliding your left hand away from your right hand and your left foot away from your right foot. Return to starting position by sliding your hand and foot back to center.
MODIFICATIONS: Can be done on your toes and palms or on your knees and elbows.
MUSCLES: Targets the chest, glutes and abductor

Spiderman Pushup

Start in pushup position with a FLYUP under each foot. Lower your body to the ground by bending your elbows while simultane- ously bringing your left knee toward your left elbow. Raise your body to pushup position and return your left foot to starting position. Repeat in alternating manner.
MODIFICATIONS: Can do one side at a time. Can be done with your feet elevated on a chair.
MUSCLES: Targets obliques and chest while also working most of the upper and lower body.

Pushup CRUNCH

Start in pushup position with a FLYUP in the right hand and left foot. Lower body to the ground by sliding right hand away from body until chest is about four inches from the ground. Then, si- multaneously bring the left knee and right hand together as you raise you body back to pushup position. Switch sides and repeat.
MODIFICATIONS: None
MUSCLES: Targets the core and chest

Butts-up Pushup

Start in pushup position with the FLYUPs on your feet. Lower your body to the ground by bending your elbows. When chest is about four inches from the ground, slide your feet toward your hands and straighten your elbows by leading with your butt into the air.
MODIFICATIONS: Can be done as a “butts-up” movement only without the pushup by keeping elbows straight.
MUSCLES: Targets the chest, core and glutes

Superman Push-up

Start in pushup position with a FLYUP in each hand facing for- ward. Lower your chest to the ground by bending your right elbow and sliding your left hand away from your toes until your chest is four inches from the ground. Return to starting position by straightening your right arm. Repeat in an alternating manner.
MODIFICATIONS: Can be done on knees or toes. Can be done with your toes elevated on a chair.
MUSCLES: Targets the chest and shoulders

Upper Chest Fly

Start in pushup position with FLYUPs in both hands. Lower your chest to the ground by sliding your hands at a 45 degree angle down and away from your chest while keeping your arms slightly bent. Return to starting position by sliding your arms back to center.
MODIFICATIONS: Can be done on your knees or toes. Can be done with a FLYUP in only one hand for more control.
MUSCLES: Targets the upper chest

Lower Chest Fly

Start in pushup position with FLYUPs in both hands. Lower your chest to the ground by sliding your hands at a 45 degree angle up and away from your chest while keeping your arms slightly bent. Return to starting position by sliding your arms back to center.
MODIFICATIONS: Can be done on your knees or toes. Can be done with a FLYUP in only one hand for more control.
MUSCLES: Targets the lower chest

Rotating Push-ups

Start in pushup position with a FLYUP in each hand facing for- ward. Slowly lower your body while rotating pinky  ngers down until your palms are facing each other and your chest is four inch- es from the ground. Push back to starting position while rotating your pinky fingers outward.
MODIFICATIONS: Can be done on your knees or toes. Can be done with your toes on a chair. Can be done wide or narrow grip.
MUSCLES: Targets the chest

Opposing Push-ups

Start in pushup position with a FLYUP in each hand. Move your right hand slightly above your shoulder and your left hand slightly below your shoulder and do a pushup. Simultaneously slide the left hand above the shoulder and the right hand below the shoul- der and do a pushup in an alternating manner.
MODIFICATIONS: Can be done on your knees or toes. Can be done with your toes elevated on a chair.
MUSCLES: Targets the chest

BICEPS & TRICEPS

Close Grip Push-up

Start in pushup position with both hands on the FLYUPs facing forward. Put your hands close together under your chest so that the sides of the FLYUPs are touching. Lower your chest toward your hands by bending at the elbows and return to starting position.
MODIFICATIONS: Can be done on your knees or toes. Can be done with your feet elevated on a chair.
MUSCLES: Targets the triceps and chest

Bicep Extension

Start in wide-grip pushup position with the FLYUPs in each hand with your palms facing inward. Keep your legs and back straight and aligned. Bend only at your elbows by sliding the FLYUP in and out without raising or lowering the rest of your body.
MODIFICATIONS: Can be done on your knees or toes. Can be done with a FLYUP in just one hand for more control.
MUSCLES: Targets the biceps and core

LEGS

BACKWARD LUNGE 

Start by standing up with a FLYUP under your left foot with your heel hanging off the back. Slide your left foot backward as you lower your body by bending both knees. Do not allow your knee to touch the ground as your slide backward. Return to starting position by straightening your legs.
MUSCLES: Targets the quads and glutes 

FORWARD LUNGE

Start by standing up with a FLYUP under your left foot with your heel hanging off the back. Slide your left foot forward as you lower your body by bending both knees. Do not allow your knee to touch the ground as your slide forward. Return to starting posi- tion by straightening your legs.
MUSCLES: Targets the quads and glutes

Backward Sled Push

Start in pushup position with a FLYUP on each hand with your knuckles facing forward. Drive your body backward by pulling with your legs across the floor while keeping your arms straight.
MUSCLES: Targets the hamstrings and core

FORWARD SLED PUSH

Start in pushup position with a FLYUP on each hand with your knuckles facing forward. Drive your body forward by pushing with your legs across the floor while keeping your arms straight.
MUSCLES: Targets the quads and core

Double Lunge

Start with a FLYUP under each foot shoulder with apart. Simultaneously slide your right foot forward and your left foot backward in a standard lunge motion while maintain controlled movement. Return to starting position and alternate legs.
MUSCLES: Targets the quads and glute

Pendulum Lunges

Start with the feet shoulder width apart with the FLYUP underneath the left foot. Slide the left foot forward in a forward lunge motion and return to starting position. Then, slide the left foot backward in a backward lunge motion and return to starting position. Switch sides and repeat.
MUSCLES: Targets the quads and glutes

Leg Curl

Lay on your back with your heels on the FLYUPs. Slide your heels toward your butt by bending at the knees as you tighten your glutes. Return to starting position by lowering your hips.
MODIFICATIONS: Can be done with a stationary leg on the ground to make it easier. Can be done with one leg in the air to make it more difficult.
MUSCLES: Targets the hamstrings, glutes and core

GLUTES & ABDUCTORS

Side Squat

Start with a FLYUP under your left foot shoulder width apart. Low- er your hips toward the ground by bending at your right knee and sliding your left foot away from the right while keeping your left leg straight. Push with your right foot to return to center.
MUSCLES: Targets the quads and glutes

Frog Leg

Start in plank position with elbows on the floor and a FLYUP under both feet. Slide your right foot up and around in a large circular motion to return to starting position. Repeat in an alternating manner.
MODIFICATIONS: Can be done one side at a time. Can be done on elbows or hands.
MUSCLES: Targets the glutes, abductors and core

Double Frog Leg

Start in plank position with elbows on the  oor and a FLYUP under both feet. Slide both feet towards your chest, then away from each other and back to starting position in a large circular motion.
MODIFICATIONS: Can be done on elbows or hands.
MUSCLES: Targets the glutes, abductors and core

Plank Pendulums

Start in pushup position with a FLYUP under each foot. Without bending your knees, slide the right foot away from the left foot. Then return to center and slide the left foot away from the right foot and repeat.
MODIFICATIONS: Can be done one side at a time.
MUSCLES: Targets the glutes, abductors, and obliques

Plank Jacks

Start in plank position with a FLYUP under each foot. Hold your upper body still while sliding your feet away from each other and back to center in a jumping jack motion.
MODIFICATIONS: Can be done on elbows or hands.
MUSCLES: Targets the abductors and glutes

Front Pendulums

Start by sitting on the ground with your feet straight out in front of you with a FLYUP under each foot. Lift your butt off the ground so that you are supported by your hands and heels. Slide your right foot to the side as far as you can go then return to center. Switch sides in an alternating manner.
MODIFICATIONS: Can be done with your butt on the ground and your knees slightly bent.
MUSCLES: Targets the core and abductor

Scissor Slide

Start by sitting on your butt with your hands at your hips on the ground. Stretch your feet straight out in front of you with a FLYUP under each foot. Lift your butt off the ground so that you are supported by your hands and heels. Slide your feet away from each other and back together.
MODIFICATIONS: Can be done with your butt on the ground and your knees slightly bent.
MUSCLES: Targets the core and abductors

Hip rotators

Stand with a FLYUP under your right foot. Without bending your knee, slide your right foot in a semi-circle from 12 o’clock to 6 o’clock and back again. Switch sides and repeat.
MUSCLES: Targets loosening of the hip flexors and groin

Heels-to-butt

Sit  at on the ground with your legs out in front of you and a FLYUP under each heel. With your palms at your side, lift your butt off the ground. Slide your heels toward your butt as far as you can go and extend back to the starting position.
MUSCLES: Targets the hamstrings and core