I’ve compiled a list of videos of the exercises I do frequently in my workouts, along with instructions on proper form. Use this as a resource if you don’t know what I’m referring to!

If you’re in a rush, this video playlist will show you all of the videos, but if you need further explanation, scroll down for detailed instructions.

squat jumps

To properly perform a squat jump:

  • Stand with feet shoulder width apart
  • Start to do a regular squat, but engage your core and jump up at the bottom of your squat
  • Land softly using control and without creating a lot of impact on your knees

squat to press

To properly perform a squat to press:

  • Stand with feet shoulder width apart
  • Squat down keeping your chest up until your legs are parallel with the ground
  • As you stand up, bring the dumbbells above your head and back down, performing a shoulder press

Plie Squat and Plie Squat Hops

To properly perform plie squat and squat hops:

  • Stand with feet wider than shoulder width apart, toes pointing out
  • Squat down keeping your core tight
  • As you stand up, squeeze your glutes
  • For the hop, add in a little hop as you come to stand, land softly


To properly perform a burpee:

  • Stand with feet shoulder width
  • Squat down and place your hands on the floor
  • Jump your feet back into a high plank
  • Jump back towards your feet and jump up explosively
  • If you want to make it more challenging, add in a push up


To properly perform skaters:

  • Start in a small squat and jump to one side, bringing your opposite leg behind you
  • Try to touch the floor with the opposite arm
  • I demonstrate the modified version, tapping your back leg on the floor, but for an added challenge don’t let it touch


To properly perform a deadlift:

  • Stand with feet shoulder width apart
  • Hold dumbbells and bend at the waist, keeping your back straight and knees stationary until you feel a stretch in your hamstrings
  • Bring your torso back up, keeping core engaged and squeezing your glutes at the top

Upright row

To properly perform an upright row:

  • Start with the dumbbells resting on top of your thighs
  • Use your shoulders to lift the dumbbells up, leading with your elbows, and keeping the dumbbells close to your body
  • Pause at the top and return to starting position

Bent over row

To properly perform a bent over row:

  • Hold the dumbbells by your side, bending at the waist but keeping your back straight
  • Lift the dumbbells up, squeezing your shoulder blades together
  • Return to starting position

Abs: Mountain Climbers, Plank to Shoulder,Plank Taps, Bicycles, Reverse Crunches

To properly perform mountain climbers:

  • Start in a high plank
  • Bring your knees forward to your elbows, alternating at a fast pace

To properly perform plank to elbows:

  • Start in a high plank
  • Bring your left knee towards your left elbow and return to starting position
  • Repeat on the right side

To properly perform plank side toe touch:

  • Start in a plank, keeping the core engaged
  • Tap your left foot out to the side and bring back to center
  • Repeat on the right side

To properly perform bicycles:

  • Start on your back with your knees at a 90 degree angle and hands behind your head
  • Bring your left knee to your right elbow, crunching up, but be careful not to strain your neck
  • Repeat on the opposite side, bringing your right knee to your left elbow

To properly perform reverse crunches:

  • Start on your back with your knees at a 90 degree angle and hands behind your head or straight out to the sides on the floor
  • Use your abs to bring your legs up
  • Return to start and repeat

WELCOME TO Body by asia

Where food, fitness, and balance come together as one.

About Me

Version 2

Thank you for visiting Body by Asia!  I’m thrilled that you’ve given this website a chance to help you improve your daily life through healthy recipes and wellness tips.

About Me

My name is Asia and I’m a graduate of Tulane University with a double major in Public Health and English. I’m a NASM certified personal trainer and I love to spend my free time creating recipes, constructing fitness routines, and sharing strategies to improve health.

When I’m not working out or cooking recipes, you can find me doing digital communications and social media. I’m lucky to be able to do what I love both in my full-time job and my side hustle.

My Mantra

I’m a firm believer in balance, I don’t restrict “bad food” but instead allow myself that dark chocolate at the end of the day or occasional slice of pizza.  I listen to my body and know when it needs a day off from the gym or time to heal.  Living a life of wellness is about becoming aware of your mind and body and nourishing it to the best of your abilities, without harming yourself or creating extra stress in the process.  I hope that this website inspires YOU to live the best you can and discover a life of happiness and wellbeing like I have done for myself.

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