“One of my favourite ways to train the midsection – to train the abdominals – is a plank,” says Harley. Building your core strength is essential for full body fitness, and the beauty of this simple yet effective exercise is that it doesn’t involve pulling your neck or wrenching your lower back like you do for a crunch or sit-up. This video will show you how to properly execute a traditional plank, as well as go over a couple of variations to turn up the heat and target different abdominal muscles.

Unlike a normal lunge, a skater lunge has you stepping back and across your body, similar to the movement of your legs when you glide across the ice on a pair of skates. This little twist engages your glutes, quadriceps and your core even more than a traditional lunge. Here, Harley shows you how to properly execute the skater lunge. Tip: Don't let your back knee go too far to the side; make sure you drop it down right behind your front heel.

The superman is a workout designed to target your posterior chain muscles. These muscles are the foundation of your entire frame, and they include all the major muscles from your shoulders (trapezius muscle) to your glutes to your calves. This how-to video will show you how to engage your lower back where it meets the top of your glutes, an area that is greatly affected by sitting at a desk all day.

For his namesake exercise, Harley combines two of his favourite exercises into this safe and easy three-step routine. Start by lying down flat on the floor, knees bent and feet slightly in front of your knees. Lift your hips up in the air for a regular hip thrust. Next, take a dumbbell in each hand, hold your arms straight up and bend for a triceps extension. For the third and final step, combine the two exercises for a full body workout that engages your glutes, lower back, core, quads, hamstrings and triceps.

A classic upper-body workout, the push-up can be done wherever there is a floor, bench, wall or anything to lean on. By using your own body weight as resistance, push-ups work your chest, shoulders, arms and abdominals, and can be easily modified to suit your fitness level. Watch as Harley goes over the proper technique for executing the perfect push-up, as well as four simple variations on the exercise.

“One of my favourite stretching routines is actually done on an adjustable bench,” says Harley. In this how-to video, Harley shares a simple yet effective routine you can perform after any workout to release the tension in your hamstrings, glutes, hips, adductors and hip flexors. Starting on one side, hold each pose for 20 to 30 seconds (and try not to bounce!), then repeat on the other side.