Just like the bear crawl, the crab walk is a full body exercise that you may be familiar with from middle school gym class or from high school. It not only works your thighs and glutes, but is a great workout for your triceps and shoulders. It may sound easy, but just holding the crab walk position for some time will challenge some exercisers.

Here is how to do the crab walk:
1. Get on your hands and feet with your back towards the ground and your eyes up to the ceiling. This is a reverse push up position.

2. With your knees and elbows bent, start walking backwards on all fours. Be sure to keep your core muscles tight and your butt off the floor.

3. Continue going back for a certain count and then you can also go lateral or side to side with the crab walk to mix up the exercise as well.

One of the nice things about this exercise is that you don't need any gym equipment or weights to do this strength training exercise. Not only does the crab walk give you a great strength workout, but it also works on improving agility and speed. This is important for people who play sports like football or rugby or who practice martial arts.

If you begin to think that the crab walk is too easy for you, you can also try it with some weights to add more difficulty. Simply place a weight on your lap as you do the crab walk or you can strap on a weight vest or belt to add some weight to your body. Adding weight to your body will make your muscles have to work harder, making your workout challenge your muscles even more.

The crab walk can be added to just about any type of workout. It's a good exercise to incorporate into a circuit training workout as well as a strength training workout. Best of all it is something different that you don't see done in all exercise routines and it makes your workout a little more interesting.

It's the weekend, your time to sit back, relax and enjoy some late-morning snooze sessions. While weekends are great for catching up on sleep and much-needed R&R, they can offset your diet and weight loss goals that you've been keeping up with all week long. The antidote? Rev up your workout routine and squeeze in a bootcamp-style workout (or two).

Experts say that interval training, otherwise known as circuit training, is a great way to rev up your metabolism and get over any weight loss plateau. If you're still struggling to lose those last few vanity pounds, your weekend could be the perfect time to get your body in shape. A few ideas for your weekend bootcamp sessions:

1. Kickboxing. This high-energy workout is a great way to blast away a few hundred calories per hour and get yourself in fat-burning mode. It's also a stress-reliever, giving you the chance to kick and punch away your worries from the week! Try and schedule this in the early morning hours of the weekend for optimal benefits.

2. Dance aerobics. Dance aerobics are a fun, high-energy workout routine that can help you work all your major muscle groups and without feeling like a workout. Check with your local gym for an early morning weekend or afternoon class to give your metabolism a makeover in a few short hours. Better yet - take a friend along so you can enjoy some company during your sweat session.

3. Sunrise yoga. If you've been sitting at a computer desk all week long, your body may need some much-needed stretching and toning. You can get this with some sunrise yoga. Head outdoors if you can with a friend or significant other on the weekend and enjoy the sunrise as you stretch and tone your legs, arms and torso. The deep breathing exercises will do wonders for clearing your mind of the week's stresses, and can also help to boost circulation throughout your body. All you need is a yoga mat and comfortable workout gear to get into the habit!

Whether you settle for a dance aerobics class or yoga with your roommate, think of some fun exercises you can look forward to on the weekend. A weekend bootcamp session could be all you need to get into shape fast this season.

The bear crawl exercise is not only a fun exercise but it will definitely work your entire body. When you do the bear crawl you will engage many different muscle groups in your body such as the core muscles, your shoulders and your quadriceps. Some people may feel funny about doing the bear crawl, but you won't be feeling so funny when you can fit into those skinny jeans or that mini-skirt you have always wanted to wear. If you would rather not do the bear crawl in public, you only need a long hallway or room in your home. No other equipment is needed.

How to do the bear crawl exercise:
1. Drop down to the floor so that you are on all fours with your hands under your shoulders.

2. Rise up onto your feet so that you are crawling on your hands and feet instead of your hands and knees. Keep your
back straight and your knees bent. Look down at the floor slightly ahead of you.

3. Place one hand forward as you move your legs forward at the same time by bending your knees below your hips. Make sure you that you are maintaining good back posture and that your butt is not in the air. Your abs should be held tight the entire time. Perform the bear crawl for as long as you can while still maintain proper posture.

The bear crawl exercise can be added to just about any workout routine. It can be added into a strength training workout, a circuit training workout and even an aerobic workout. If you maintain the proper posture during the exercise you should feel the exercise working your legs, arms and core.

The great thing about bear crawls is that you don't need any equipment for the exercise and you still get an exercise that will strengthen your muscles as well as get your heart rate higher. It can even be fun to do, remembering when you used to crawl around when you were a child. So, turn the radio up and start doing the bear crawl and have some fun and burn some fat.

Kettlebell workouts are becoming more and more popular as a great way to get a full body workout. If you are interested in kettlebell workouts, the first exercise that you must master is the kettlebell swing. This move is the basic foundation of every workout that involves kettlebells.

Before you can complete the kettlebell swing, you must choose a kettlebell to do your exercises with. There are varying weights and if you are a beginner it is recommended that you start out with a light weight that you are comfortable with.

Here is how to do a basic kettlebell swing:
1. Stand with the kettlebell right in between your legs. Squat down and grasp the kettlebell with both of your hands so that your knuckles are facing outwards. Stand back up.
2. Drop down slightly into a squat position, making sure that your legs are slightly wider than shoulder-length apart and your chest is still high. You should be in a power stance more than in a full squat with your butt back.
3. Drop your chest down towards the ground a little bit as you pull the kettlebell back.
4. Thrust forward with your hips as you stand up and raise the kettlebell up to your shoulders. Be sure that your arms are relaxed and that they are not locked.
5. Lower the kettlebell back down as you squat down to the position in step 3.
6. Continue to swing the kettlebell in this manner making sure that it is controlled and you are using your hips. Continue until you have done the desired amount of reps.

Once you have mastered the basic kettlebell swing there are so many different variations that can be done such as a one handed kettlebell swing. You can also choose to use heavier kettlebells the more advanced you get with the exercise.

The kettlebell swing is a great exercise to strengthen your core muscles as well as your hips and legs. When you perform the exercise for a longer period of time, you can also get your heart rate up and get in a cardio workout as well.

If you are looking for something different to add to your fitness routine, consider adding kettlebells and then start mastering the basic kettlebell swing.

There are quite a few people that probably have not heard of a burpee before. A burpee is actually an excellent exercise that will work out your entire body in one move. It also helps to develop strength, endurance and power, which is why it is often used in sports conditioning. A burpee is often also called a squat-thrust as well.

Here is how to do a burpee:
1. Stand straight up with your legs about shoulder-length apart. Bend your knees so that you are in a normal squatting position with your butt back and knees over your ankles. Place your hands on the ground in front of your feet. Be sure that you are always wearing supportive tennis shoes when performing this exercise.

2. Kick your feet backwards so that you are now in a basic push up position, with your back completely straight with your body.

3. Almost immediately return your feet back to where they were behind your hands so that you are back in a squatting position.

4. Leap up as high as you can (your feet should come off the floor) straight from the squatting position. Your arms should go straight above your head as you leap up. If you are not able to leap, you can simply stand up and place your hands straight up in the air.

5. Squat back down and repeat the exercise for at least 10 repetitions.

The great thing about the burpee exercise is that not only does it strengthen your muscles, but if you do enough repetitions in a row, you can also raise your heart rate and get in a pretty good cardiovascular workout as well.
There are some versions of this exercise that will tell you to do a push up after you get into position. This is an advanced version of the basic burpee. This version of the exercise targets more of your chest muscles than the basic burpee does. If you choose, you can perform one set of the basic burpees and then a burpee-push up combination.

Adding in the burpee or squat-thrust exercise into your training routine can greatly increase your power, endurance and strength. It's an awesome all-in-one exercise for your whole body.

You may have learned the bicycle crunch when you were in elementary school as a fun way to exercise, but what you may have not known back then is that it is truly an awesome way to target your abdominal muscles. The great thing about this exercise is that it targets not only the middle of your abs (think six pack abs) but also your obliques (think love handles). Although you can't spot train and get rid of belly fat with abdominal exercises, they can make your abs stronger, so when used in conjunction with cardiovascular exercise, you can achieve flat abs.

Here is how to do the basic bicycle exercise:
1. Lie flat on your back on the floor. If you are not on a carpeted or soft surface, use an exercise mat. Lace your fingers behind your head to support your neck.

2. Bring both your knees in towards your chest as you lift your upper body from your shoulders up off the floor. Do not pull on your head or neck with your hands, but gently support them. Use your stomach muscles to keep your upper body off the ground.

3. Straighten your left leg out completely while turning your upper body to your right knee. Bring your left elbow to the right knee as your keep your ab muscles contracted and twist only from your stomach.

4. Return back to starting position and immediately switch sides, so that you bring your right elbow to your left knee and your right leg is straight out.

5. Continue this motion without stopping in between reps. Aim for at least 15 reps on each side of the body.

The exercise may seem confusing at first for beginners, but it is simply just like riding a bicycle in the air. The key to making the bicycle crunch an effective exercise is to have perfect form when completing it. Never, ever pull on the back of your neck or head with your hands, as this can lead to neck and back injuries. Your abdominal muscles should always be contracted as they support the weight of your body. Be sure to breathe evenly during the exercise.

Combine this exercise along with a cardio workout 3-4 times a week and you will notice a difference in your stomach.

If you want to have tight and toned arms, especially triceps, then dips are definitely an exercise you want to add to your workout routine. Dips mainly work the tricep muscles, which are the muscles on the back of your arm. There are a lot of people that complain of the flabby arms when waving problem, so to tighten and tone your triceps along with other muscles in the arm and chest, try doing some dips.

Here is how to perform a classic dip exercise:
1. Take hold of the dip bars with the palms of your hands facing your body. You need to raise yourself up so that your arms are fully extended with your body above the bars. If you need to, you can use a step to get up or have someone help you up.
2. Bend your knees with your feet behind you and the rest of the body straight.
3. Lower yourself down by bending your elbows. Your chest should almost be even with the bars.
4. Quickly raise yourself back up to starting position by fully extending your arms.
5. Repeat the above steps for the desire amount of repetitions.

Dips are definitely not an easy exercise to perform, especially if you lack upper body strength to begin with. If you are unable to perform the classic dip exercise, there is a variation that is easier to do, but will still strengthen your arm muscles. Instead of using dip bars, use a bench or even a chair to do your dips. Place your hands on the edge of the bench behind you with your feet on the floor in front of you. The straighter your legs are, the harder the dip gets. Now, bend your elbows so that your butt is almost touching the floor or as far as you can dip down. Raise back up to starting position and repeat. This variation of the dip is easier as you do not have to dip as far and you are not supporting all your body weight solely on your arms.

If you want to get more advanced than the classic dip, you can always add a dip belt or weight belt when doing the exercise. The more weight that you add, the harder your muscles have to work.

Dips are a great exercise to get the toned and tight triceps that look awesome in strapless dresses, or for guys the bulging arms that make your shirts tight.

If you want a firm and lifted backside then you need to add glute kickbacks into your exercise routine. Kickbacks are a great exercise for the butt and the hamstrings. They help to firm and strengthen the butt and legs, which will make you look awesome in those skinny jeans.

Here is how to do a kickback exercise:

1. Get down on your knees and hands, preferably on a mat or carpeted surface. Your back should be parallel to the ground and your arms straight but not locked. You should be looking down towards the ground.

2. Take one of your legs as you thrust your feet up in the air backwards. Your foot should be flat as your raise it to the ceiling. Contract the muscles of your butt as your leg goes up.

3. Lower the leg back down so it's almost touching the ground and raise it back up again. Continue that for the desired amount of reps and then switch legs. Be sure not to twist your torso as it will make the exercise less effective.

There are also other variations of the kickback exercise that will work specific areas of the butt. For instance, you can raise your leg straight up in the air and then as you bring it down cross it over the other leg. This variation will target more of the outside area of the buttocks along with the hips as well.

Glute kickbacks can be added to strength training routines as well as circuit training workouts. Ankle weights can be added to make the exercise more difficult for your strength training routines. Just be sure that the moves are done in a controlled manner and as this will work the muscles more rather than wildly swinging your legs. For a circuit training workout try an original glute exercise followed quickly by a variation to get a great butt and hamstring workout at once.

The great thing about kickbacks is that you can also get an abdominal workout in, if you remember to keep your back straight and your abs contracted during the whole exercise.

The thought of doing mountain climbers may bring you back to your elementary physical education class, but your P.E. teacher may just have known what he was doing. Mountain climbers are actually a great strength training and cardiovascular exercise mixed into one. They help increase your endurance, which is were the cardiovascular workout comes in, and they work to increase your core strength and upper body strength.

How to do a mountain climber:
1. Get into a normal push up position on your feet and hands. Be sure that your back is straight and your abdominal muscles are contracted the whole time.

2. Bring the right knee up to the chest.

3. Extend the right leg back out at the same time you start bringing in your left knee to your chest.

4. Keep quickly alternating your legs. You can do mountain climbers for a certain period of time as 5 minutes or you can do a set of 100 of them.

If you want to make your mountain climbers a lot harder, try doing them with your hands on a balance board. The balance board gives instability which makes you work that much harder to stay balanced during the exercise. Mountain climbers with a balance board will have you feeling your abs the next day. You can also choose to add ankle weights as well to make the exercise more challenging for you.

When performing mountain climbers, your abdominal muscles should be engaged the whole time. When you bring your knees up to your chest, there should be a slight twist that also helps to slim the abs as well. Also, since you are in a push up position the whole time, your upper body such as your shoulders, triceps, and upper back is working to keep you supported, which means they are getting a workout as well.

Mountain climbers, although they may seem silly at first, are a great way to get a strength workout as well as a cardio workout for your entire body.

Jumping jacks may not be a popular choice for some people, but they are a very effective exercise that are not just for warm ups. Jumping Jacks can easily be integrated into a cardiovascular workout as well as a strength training workout.

Have you ever tried to do 50 jumping jacks in a row? How about 100? I mean actual jumping jacks and not the cheap version were you only move your wrist back and forth and your legs never leave the ground. If you haven't tried this many jumping jacks in a row before, go ahead and try it now. You will see exactly how much of a cardio workout that you are getting.

If you do a jumping jack correctly you can also get a great workout to strengthen your muscles. By keeping your abdominal muscles contracted the whole time, you are getting a core workout as well. Jumping jacks work your entire body and when you add weights, it takes it to the next level.

Here is how to do a jumping jack:
1. Stand with your arms down by your sides and your feet together. Knees should be very slightly bent and your abs should be contracted.
2. Bend your knees as you jump, kicking your legs out to the sides so that they are wider than shoulder length. At the same time raise your arms up over your head so that the two hands meet right over your head. Your elbows should be slightly bent.
3. Jump your legs back together as you bring your arms down back to starting position.
4. Do not take a break and continue the steps until you have reached your desired repetition.

To add some challenge to your jumping jacks, you can wear weighted gloves or add a light dumbbell to the workout. This makes the exercise more of a strength training maneuver as well.

Remember that although jumping jacks do make a great warm up exercise, the intensity can be increased and they can also make a great addition to a cardiovascular or circuit training routine.

The plank may sound like something really scary and for some it may be a scary exercise, but the plank is one of the best exercises that you can do to strengthen the core muscles of your stomach and back. The plank is a great exercise to incorporate into your workout routine because, not only will it work out your abdominal muscles, but it will strengthen your entire core (back, hips) which is so important for daily activities that you don't even think about.

Here is how to do a plank:
1. Lie face down on an exercise mat or a carpeted surface, resting on your forearms underneath your chest.
2. Prop yourself up on your toes and forearms only so your body forms a straight bridge. Be sure to keep your butt down and even with the entire back of your body.
3. Keep your abdominal muscles contracted, which helps to hold your whole body in a straight line. Hold this for at least 15 seconds.
4. Lower back down to the starting position and repeat for desired amount of steps.

The key to performing the plank exercise is to keep your abdominals contracted the whole time to work your core muscles and allow for proper form. This is not an easy exercise and many beginners may find that they can't hold the plank position for very long. Start off with as long as you can properly hold the position and then as you gain more strength, aim to hold yourself up in the position for a minute at a time.

As if the classic plank exercise was not hard enough, there are some advanced variations on the exercise. There is the side plank in which you balance on your side on one arm while keeping your entire body in a straight line. Then there is a plank on one leg in which you lift one leg off the ground in a leg raise and you only balance on one leg at a time.

The plank is a terrific exercise to add into your workout regiment that helps to strengthen the entire body. It focuses specifically on the core muscles, which are of extreme importance when it comes to supporting your body. Keep your core muscles strong with the plank and you will find out that everyday activities and other exercises will become so much easier for you.

People tend to think that push ups are just for men or just for someone looking to get buff. In actuality, push ups are an excellent exercise to help develop upper body strength and get toned arms. Some women tend to stay away from push ups thinking that they will get too muscular, but women are not designed the same way as men. Push ups will not make a woman look like a man. What many women don't know is that push ups can actually help a women look better with a firmer chest, which means it may look larger and slimmer arms won't flap in the wind when you wave goodbye.

Here is how to do a classic push up:

1. Get down on the floor on your hands and toes so that your hands are approximately shoulder-length apart or slightly wider. Your body should form a straight line with your butt no higher than your back and shoulders.

2. Bend your elbows as you lower your entire body towards the floor.

3. Lower yourself until your chest is almost hitting the floor, but remember to lower your entire body, keeping it in a straight line.

4. Straighten your arms to push yourself back up to starting position.

Beginners or anybody who doesn't have the best upper body strength should start with their knees on the ground. Just like in a classic push up, be sure to lower the entire body and keep the butt down. Also, push ups can be done against a wall, if you would rather develop your strength that way. Wall push ups are much easier than classic ones and are a good option if you back problems as well.

For a more advanced workout, try different arm positions. Spread your arms out wider or move them in closer. Try placing your thumbs right next to each other, forming a diamond with your finger for a variation exercise. When you get really good, you can go for exercises such as one arm push ups and one leg push ups, which will definitely work your arms and chest like you will not believe

As New Year's resolutions fade into the distance and you get back into the rhythm of work, play and errand-running, sticking with the fitness mantra may become a challenge. Even the most determined can have an 'off' day, which soon turns into two, then three, then an entire week of 'just couldn't make it to the gym.' This is why you need a plan that helps you sneak in some fitness activities without the formal trip to the gym.

A few simple changes to your daily routine can help you burn extra calories; by the end of the day, you could have burned off the equivalent of a mini-workout - and all without breaking a sweat. Here are some easy ways to get that metabolism going and keep up with your fitness resolutions in those busy weeks ahead:

Socialize on the go
If you need 10-15 minutes to catch up with a coworker or associate, consider taking it outside. Walking will ease stress and tension and give you both a chance to enjoy the great outdoors. Put on your walking shoes if you're heading out on icy streets or on a rainy day; you'll be well on your way to quick calorie burn.

Go on a Coffee run, Literally
Choose a coffee shop that's at least a 10-minute walk from the office and speed walk or jog your way to the counter. The quick break in the middle of the day will give your body a chance to shift gears, and the fresh air will do you good. Just make sure you stick with that no-fat, no-whip, sugar-free latte to avoid negating your hard work.

Shoot Hoops Before Dinner
Remember when shooting some hoops or playing tennis against the wall at home was your usual routine before dinner? Relive those childhood memories as you transition from the work day to the evening. To challenge your body, get out of the rut of sitting in your office and then sitting at the dinner table. You'll also burn up some extra calories as you de-stress after your busy day.

When the forecast calls for snowstorms and subzero temperatures, heading outdoors on your usual morning run or biking excursion might earn itself a rain check status. Still, keeping in shape during the winter months is easier when you schedule yourself a few indoor sporting activities. You don't have to be an athletic superstar to take on an indoor roller skating challenge or show off your skills on the indoor soccer field. Just grab your gear and head off to a fun, heart-pumping activity that will get you that fitness fix!

Kick off your athletic shoes and strap on a pair of roller skates for a lower body workout like no other. Just track down a roller skating rink in your area for a fun, but challenging, fitness activity that will get your fitness routine into high gear. Be sure to get fitted for the right size so you're slipping and sliding on that rink for the right reasons.

If you're a soccer aficionado, head to the indoor field for a calorie-burning game that might just keep you in great shape this season. A pair of indoor soccer shoes will get you on track to soccer stardom; just look for a pair with extra traction and a flexible sole for extra comfort.

Missing those outdoor tennis games? Turn yourself into a racquetball enthusiast this season and get a terrific total body workout in the process. This fast-paced sport requires a lightweight pair of athletic shoes so you can maneuver around and play the court like a pro. Look for hard-court shoes with extra lining and cushioning for extra comfort.

When the day calls for a game of indoor volleyball, get yourself in gear with some supportive court shoes. A pair of lightweight shoes made with a molded toe and mesh inserts will give the extra support and comfort you need to stay on your toes for that fast-paced game.

From the roller skating rink to the indoor soccer field, you have few excuses to skip the fitness routine this winter. Grab your gear and take on that next fitness challenge with any of these indoor sports this season!

Exercises for your arms and back will become easier if you also focus on your shoulders, building strength and flexibility.

Without strong shoulder muscles, it can be difficult to properly execute even normal, everyday movements, let alone sports or other athletic activities. When your shoulders are flexible and strong, you'll have an easier time with things like lifting, pushing and pulling.

Shoulder exercises should involve all of the muscles associated with your shoulders, including the anterior deltoids, the lateral deltoids, the posterior deltoids and the supraspinatus (rotary cuff). These muscles work in unison to provide your shoulders with maximum elasticity.

One of the most popular shoulder exercises is the shoulder press, which can be executed either with dumbbells or with a barbell. Hold the bar(s) so that your hands are slightly shoulder-width apart in an overhand grip. Starting with the bar(s) at chest level, push up until your arms are nearly straight overhead, then lower them slowly again to chest height.

In a variation of the shoulder press exercise, hold a barbell behind your neck, then raise the bar slowly until your arms are nearly straight, lowering again. This focuses more on the anterior deltoids and should not be attempted without a spotter.

If you'd like to focus on the lateral deltoids, you might try the upright row in your regimen of shoulder exercises. With this movement, grasp a barbell or two dumbbells in an overhand grip, with your hands approximately shoulder-width apart. Then lift your hands until they are tucked just underneath your chin, and lower slowly back to waist-height. Your wrists will flex into a "puppy dog" position on the upswing of this movement.

And finally, for your rotary cuff, this shoulder exercise can be done either lying down or standing up, using one dumbbell at a time. When lying on your side, rest your head on your bottom hand, elbow extended above your head, and separate your legs so that the top ankle is about one foot behind the bottom ankle. Hold a dumbbell even with your hip, then slowly raise it until your hand is above your head. Lower slowly. For best results, concentrate on bringing your hand slightly behind your head on the upswing.

These shoulder exercises should make your more limber and supple in other exercises, and will increase both strength and flexibility.