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Kellie Davis is a freelance writer and blogger turned fitness coach living in Northern California. She published short fiction and essays in anthologies and literary magazines before starting a full time career as a health and fitness writer. She currently works as a contributing author to several online fitness publications and corporate wellness blogs, and is the owner of MotherFitness, co-owner of GetGlutes, and co-author of Strong Curves. In addition to writing, Davis helps women all over the world achieve optimum health as a fitness and nutrition coach.

Amy is an ACE certified personal trainer, runner, travel lover, piano player, former Latin nerd, and east coast Floridian at heart. On the weekends, you can find her at a yoga class or taking photos with one of my old film cameras. Tropical beaches and chilled wine are her faves. And she likes books. A lot.

Hilary I. Lebow is a journalist from California who covers health and wellness content. To support her work, she has fitness and nutrition certifications through the Yoga Alliance and the National Academy of Sports Medicine (NASM). Read more of her work here.

You can often find Laura training for marathons, writing, or searching for the perfect Bloody Mary. She has an odd obsession with mountains, and is passionate about helping others become happier and healthier.

Throughout the movement, Partner B stands with core tight, knees slightly bent, and arms holding the ends of the band. Once in position, Partner A contracts core, slowly lowers both heels toward the floor, taps heels, and then returns to tabletop position.

Stand facing each other with knees slightly bent, hips back, and core engaged, each partner holding one end of a resistance band on the same side (right hand for one partner, left hand for the other).

Extend the arm holding the band, using triceps to push the band away from your partner, keeping elbow hugged into side throughout the movement. Slowly re-bend arm and return to the 90-degree angle and repeat.

Partner B holds one end of each resistance band in each hand while Partner A holds the other ends. Partner A steps forward until there is light tension in the bands. With staggered feet for additional stability, Partner A performs a chest press.

Complete the chest press by raising arms to your sides, elbows bent at 90 degrees. Push forward, keeping arms parallel to the floor, until elbows are fully extended. Focus on using your chest and back, not just your arms, to push the band forward.

Partner A raises both hands to sides of body, keeping elbows bent at 90 degrees, so elbows, biceps, and forearms are parallel to the floor. For balance, they can step right foot forward into a slight lunge.

Simultaneously lunge forward with your outside leg (right leg for the person on the right, left leg for the person on the left). Sink into a lunge with both knees bent about 90 degrees, core tight, and back straight.

Partner A holds the medicine ball at their chest. Rotating from the upper torso, Partner A hands the ball to Partner B on the left side. Partner B rotates right to take the ball and then quickly passes it on the left, so Partner A can accept the ball again at their right side.

Partners stand facing each other, at least 5 feet apart. Partner A holds medicine ball at chest and steps forward into a lunge, bending front and back legs 90 degrees and keeping core tight and back straight.

Partner B also steps forward into a lunge so partners are closer together. Partner A chest-passes the medicine ball to Partner B by pushing it out from the center of their chest (similar to the chest press movement mentioned above with the resistance band).

Partners stand back to back. Partner A holds the medicine ball overhead on a right diagonal, then passes it over their right shoulder. Partner B takes the ball and draws it down and across their body, as knees bend into a squat.

Start sitting back to back, a few inches apart. Both partners raise their legs into a tabletop position (bent at 90 degrees) and lean back slightly to help with balance. Your shoulders may touch to provide additional support.

Partner A holds the medicine ball at chest and (as in No. 11) hands the ball to Partner B on the left side, while Partner B reaches for the ball on the right side. Partner B then twists to the left side, completing the circle by handing the ball back to Partner A.

Holding medicine ball at chest, Partner A takes a wide step to the right, sending hips back and keeping abs tight. Lower into a lateral lunge and bring the medicine ball down to right side on a slight diagonal. Left leg should be straight.

Time to get up close and personal. Stand back to back with several inches between you. Partner A holds a medicine ball overhead. Partner B reaches up and grabs the ball overhead, and then both partners drop into a low squat.

Both partners lie faceup, knees bent, feet flat on the floor, with ankles overlapping. Partner A holds the ball with arms extended overhead. Partner A contracts abs and sits up to face Partner B, bringing arms and medicine ball up.

At the same time, Partner B performs a sit-up without the ball. Partner A hands the ball to Partner B. As both partners lower, Partner B holds the ball and lightly taps it on the floor behind head before sitting up and passing the ball back to Partner A.

Both sink into a lunge by bending front and back knees 90 degrees, keeping knees over ankles, back straight, and core tight. At the bottom of the lunge, Partner A passes the ball to Partner B before both push off and return to the starting position.

Partner B is in the same position, except on the left side, supporting their weight on left hand, with feet stacked (left foot on the bottom) and right hand extended straight up. Partners tap hands together above them.

Partner A holds a forearm plank throughout this move, with shoulders directly above elbows, hands parallel (or clasped to make it easier), core tight, back straight, and hips level. Feet can be a few inches apart.

Make it harder: Partner A can make this move harder by moving between a forearm plank and a high plank throughout the 30 seconds. Push up from right forearm to right hand, then left forearm to left hand. Lower onto right forearm, then left forearm. Repeat, keeping core tight and lower half of body as still as possible throughout.

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On the Friday, catch big-collared loon Harry Hill, iconoclastic comic Stewart Lee, German comedy hero Henning Wehn, mad-ass duo LetLuce and joyous prop comic Spencer Jones. Saturday's bill features Foster's Award-winner John Kearns, erudite Radio 4 star Robert Newman, 'Peep Show's Isy Suttie and talented musical comic Rachel Parris. 781b155fdc