Flip'n Fit - Happily Fit

Exercise Guide

Learn each Flip'n Fit exercise with clear steps and visual guides.

Push-ups
Upper Body

Push-ups

Classic upper body exercise targeting chest, shoulders, and triceps

How to do it:

  1. Start in a plank position with hands slightly wider than shoulders
  2. Lower your body until chest nearly touches the ground
  3. Push back up to starting position
  4. Keep your core tight and body in a straight line
Pro Tip:

Modify on knees if needed, Keep elbows close to body

Diamond Push-ups
Upper Body

Diamond Push-ups

Advanced push-up variation targeting triceps

How to do it:

  1. Form a diamond shape with your hands under your chest
  2. Lower your body while keeping elbows close
  3. Push back up to starting position
Wide Push-ups
Upper Body

Wide Push-ups

Push-up variation with wider hand placement targeting chest

How to do it:

  1. Place hands wider than shoulder-width
  2. Lower your body until chest nearly touches the ground
  3. Push back up to starting position
  4. Keep core engaged throughout
Chair Dips
Upper Body

Chair Dips

Upper body exercise targeting triceps using a chair or bench

How to do it:

  1. Sit on edge of chair with hands gripping the edge
  2. Slide forward off the chair
  3. Lower body by bending elbows
  4. Push back up to starting position
Pull-ups
Upper Body

Pull-ups

Advanced upper body exercise targeting back and biceps

How to do it:

  1. Hang from pull-up bar with overhand grip
  2. Pull your body up until chin is above bar
  3. Lower yourself back down with control
  4. Keep core engaged throughout
Squats
Lower Body

Squats

Fundamental lower body exercise targeting quads, glutes, and hamstrings

How to do it:

  1. Stand with feet shoulder-width apart
  2. Lower body as if sitting back into a chair
  3. Keep knees behind toes
  4. Return to standing position
Pro Tip:

Keep chest up, Go as low as comfortable

Lunges
Lower Body

Lunges

Unilateral leg exercise for balance and strength

How to do it:

  1. Step forward with one leg
  2. Lower body until both knees are bent
  3. Push back to starting position
  4. Alternate legs
Jump Squats
Lower Body

Jump Squats

Explosive squat variation for power and cardio

How to do it:

  1. Perform regular squat
  2. Explosively jump up
  3. Land softly and immediately squat again
  4. Keep landing quiet and controlled
Pistol Squats
Lower Body

Pistol Squats

Advanced single-leg squat for strength and balance

How to do it:

  1. Stand on one leg
  2. Extend other leg forward
  3. Lower down on standing leg
  4. Push back up to starting position
Calf Raises
Lower Body

Calf Raises

Isolated calf exercise for lower leg strength

How to do it:

  1. Stand with feet shoulder-width apart
  2. Raise heels off ground
  3. Hold briefly at top
  4. Lower back to ground
Wall Sit
Lower Body

Wall Sit

Isometric exercise for quad endurance

How to do it:

  1. Lean back against wall
  2. Slide down until thighs are parallel to ground
  3. Hold position
  4. Keep back against wall
Plank
Core

Plank

Isometric core exercise for stability and strength

How to do it:

  1. Hold push-up position
  2. Keep body in straight line
  3. Engage core muscles
  4. Hold position without movement
Pro Tip:

Keep hips level, Don't let hips sag

Crunch
Core

Crunch

Basic abdominal exercise for core strength

How to do it:

  1. Lie on back with knees bent
  2. Lift shoulders off ground
  3. Engage abdominal muscles
  4. Lower back to ground
Mountain Climber
Core

Mountain Climber

Dynamic core exercise with cardio element

How to do it:

  1. Start in plank position
  2. Alternate bringing knees to chest
  3. Keep hips level
  4. Move at controlled pace
Russian Twist
Core

Russian Twist

Rotational core exercise for obliques

How to do it:

  1. Sit with knees bent and feet off ground
  2. Rotate torso from side to side
  3. Keep core engaged
  4. Move at controlled pace
Hollow Body Hold
Core

Hollow Body Hold

Advanced core exercise for total abdominal engagement

How to do it:

  1. Lie on back with arms overhead
  2. Lift shoulders and legs off ground
  3. Press lower back into floor
  4. Hold position without arching back
V-Ups
Core

V-Ups

Dynamic core exercise targeting entire abdominal wall

How to do it:

  1. Lie flat on back
  2. Simultaneously lift legs and upper body
  3. Reach hands toward toes forming a "V"
  4. Lower back down with control
Burpees
Cardio

Burpees

High-intensity full body exercise

How to do it:

  1. Start standing, then squat down
  2. Place hands on ground and jump feet back
  3. Perform push-up
  4. Jump feet forward and jump up

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