Neck Stretch 1. Stand tall with your head facing forward. 2. Lower your left ear to your left shoulder as far as is comfortable. 3. Place your left hand on your head, just above the right ear and gently pull the head a little further to the left side s ide to feel the stretch stret ch on the right side of your neck. 4. Release the stretch and repeat on the other side.
Lying Face Down Do wn Plate Neck Resistance Primary muscle group: Neck group: Neck Secondary: Equipment: Full gym 1. Holding a weight plate behind your head, lie face down on a flat bench so that your whole body is supported. 2. Make sure that your your shoulders are past and raised a little off the end of the bench. 3. Lift your upper chest, neck and face off the bench sli ghtly. This is the start position. 4. Holding the plate in position on the back of your head, slowly lower your head down over the edge of the bench (like nodding “yes”). 5. Return to the starting position. Hold for a count of one. 6. Repeat. Do Note:
not use your hands to pull your head down or use a jerking motion when returning to the start position.
Lying Face Down Do wn Plate Neck Resistance Primary muscle group: Neck group: Neck Secondary: Equipment: Full gym 1. Holding a weight plate behind your head, lie face down on a flat bench so that your whole body is supported. 2. Make sure that your your shoulders are past and raised a little off the end of the bench. 3. Lift your upper chest, neck and face off the bench sli ghtly. This is the start position. 4. Holding the plate in position on the back of your head, slowly lower your head down over the edge of the bench (like nodding “yes”). 5. Return to the starting position. Hold for a count of one. 6. Repeat. Do Note:
not use your hands to pull your head down or use a jerking motion when returning to the start position.
Cat Back Stretch 1. Kneel on a mat with your hands and knees shoulder-width apart. 2. Pull your abs in, hunch your back up and flex your spine. 3. Hold the stretch and then release to the starting position.
Knee-to-Chest Lower Back Stretch 1. Lie on your back on a mat with your legs extended in front of you and backs of heels on the floor. 2. Grab hold of your right knee and gently pull it up to your chest until you can feel a slight stretch in your lower back. 3. Try to bring the knee as close to your chest as i s comfortable while keeping the left leg relaxed. 4. Hold the stretch and then release the leg to starting position. 5. Repeat with the left leg.
Dumbbell Deadlift Primary muscle group: Glutes & Hamstrings, Middle & Lower Back / Lats Secondary: Calves, Quadriceps Equipment: Dumbbells 1. Place two dumbbells on the floor. 2. Stand facing the dumbbells with your feet shoulder width apart. 3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight. 4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended. 5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back. 6. Return the dumbbells to the floor in the same manner you picked them up. 7. Repeat.
Superman Primary muscle group: Middle & Lower Back / Lats Secondary: Abs & Obliques Equipment: No equipment 1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you. 2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor. 3. Hold for a count of 2 while squeezing your abdominals and obliques. 4. Return to the starting position for a count of one, then repeat. Note: This
exercise can be done using one arm and it’s opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.
Hip Raise / Butt Lift / Bridge Primary muscle group: Glutes & Hamstrings Secondary: Abs & Obliques, Middle & Lower Back / Lats Equipment: No equipment 1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight. 2. Place your hands out to your sides palms flat for stability. 3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels. 4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one. 5. Return to the start position by lowering your hips back to the floor. 6. Pause then repeat.
Hamstring Stretch 1. Sit on a mat and extend your right leg out to the side. 2. Bend your left leg and place the foot against your inner right thigh. 3. Lean forward from the hips and reach for your ankle as comfortabl y as you can. You should feel a slight pull in the hamstring. 4. Hold the stretch and then repeat on the left leg.
Wall Sit / Squat Primary muscle group: Glutes & Hamstrings, Quadriceps Secondary: Calves Equipment: No equipment 1. Stand tall against a wall with your head and back touching the wall. 2. Position your feet so that they are shoulder-width apart and a few inches away from the wall. 3. Rest your arms at your sides. 4. Bend your knees and lower into a squat position until your thighs are parallel to t he floor and hold the position 5. Return to starting position by straightening your knees and standing tall again.
Single Leg Glute Bridge / Hip Extension Primary muscle group: Glutes & Hamstrings Secondary: Quadriceps Equipment: No equipment 1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. 2. Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position. 3. Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight li ne with your torso. Hold for a count of one. 4. Return to the start position by lowering your hip to the floor. 5. Complete all the repetitions for one set before changing legs.
Bodyweight Squat Primary muscle group: Glutes & Hamstrings, Quadriceps Secondary: Calves Equipment: No equipment 1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. 2. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head. 3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. 4. Keep your back straight at all times. 5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes. 6. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
Dumbbell Lunges Primary muscle group: Glutes & Hamstrings, Quadriceps Secondary: Calves Equipment: Dumbbells 1. Holding a dumbbell in each hand,stand with your feet shoulder width apart. 2. Keep your shoulders back. And your back straight. 3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle. 4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one. 5. Return to the start position by slowly straightening your legs and rais ing your body back to a standing position. 6. Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep. Do Note:
not let your knee travel past your toes in the down position as this can cause instability and injury.
Donkey Kicks Primary muscle group: Glutes & Hamstrings Secondary: Equipment: No equipment 1. Position yourself on all fours on a mat. 2. Position your hands underneath your shoulders and place your knees under your hips. 3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip. 4. Lower the knee without touching the floor and repeat the lift. 5. Once you’ve completed the reps on the right leg, switch legs.
Fire Hydrants Primary muscle group: Glutes & Hamstrings Secondary: Equipment: No equipment 1. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle. 2. Try to relax your core so that your back and abs are in a natural position. 3. Maintain this posture as you raise your right knee and bring it as close to your chest as you can. 4. Now raise your right thigh out to the side, keeping the hips still. 5. Kick your raised leg straight back slowly until it is in line with your torso. 6. Reverse the movement to return to the sta rting position.
Flutter Kicks Primary muscle group: Glutes & Hamstrings Secondary: Equipment: No equipment 1. Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body . 2. Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability. 3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position. 4. Start the exercise by raising you left leg higher than your right leg. 5. Then lower the left leg as you lift the right leg and so on. 6. Alternate in this manner until you have done all repetitions for each leg.
When Note:
performing this exercise, breathe normally.
As your strength increases, you can add ankle weights
Standing Quadricep Stretch 1. Stand next to a wall or stationary object to support your balance. 2. Grasp the top of your right ankle or forefoot with your right hand and pull the ankle or foot towards your buttocks. 3. Straighten the right hip by moving your knee slightly backwards and making sure it faces the floor. Don’t let your knee flare out towards the side 4. Hold the stretch and repeat on the left leg.
Bodyweight Walking Lunge Primary muscle group: Quadriceps Secondary: Calves, Glutes & Hamstrings Equipment: No equipment 1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position. 2. Step forward with either leg in a long stride. Keep your other foot in place behind you. 3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement. 4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee) 5. Hold for a count of one. 6. Push down through your front heel and extend both knees to return to the s tart position. 7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition. 8. Repeat. : Try Note balance.
to keep your hands on your hips at all times, using your obliques to keep your
Dumbbell Side Lunge Primary muscle group: Quadriceps Secondary: Glutes & Hamstrings, Middle & Lower Back / Lats Equipment: Dumbbells 1. Begin by standing with dumbbells in hand at your sides. 2. Place your feet hip-width apart. 3. Take a big step to the right with your right foot, keeping your arms straight. 4. Land with your heel followed by the rest of your foot and flex the right knee so that you lower your hip and body until your knee and hip are at a 90 degree angle. Keep your left leg only slightly angled. 5. Return to the starting position by extending your right hip and knee. Once they are straight, bring your foot back in to a standing tall position.
Jump Squat Primary muscle group: Glutes & Hamstrings, Quadriceps Secondary: Calves Equipment: No equipment 1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. 2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head. 3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. 4. Keep your back straight at all times. 5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes. 6. Pause for a count of one. 7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads. 8. At the same time extend our arms out above you. 9. Land with your knees slightly bent to absorb the impact. 10. Repeat
Goblet squat Primary muscle group: Quadriceps Secondary: Calves, Glutes & Hamstrings, Shoulders Equipment: Dumbbells 1. Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position. 2. Squat down keeping your slightly arched and pushing your hips back. 3. Continue down until your thighs are parallel to the floor. 4. Hold for a count of one. 5. Return to the start position. 6. Repeat.
Jumping Jacks Primary muscle group: Quadriceps Secondary: Calves, Glutes & Hamstrings Equipment: No equipment 1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position. 2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart. 3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head. 4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended. 5. Continue without pause for the desired amount of time or repetitions. Notes: This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set.
To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Mountain Climbers Primary muscle group: Quadriceps Secondary: Chest, Glutes & Hamstrings, Shoulders Equipment: No equipment 1. Place your hands flat on the floor, shoulder width apart. 2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor. 3. Your body should be in a straight line, with your weight supported on your hands and toes only. 4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position. 5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition. 6. Continue alternating in this manner for the desire amount of time.
Plié / Sumo Dumbbell Squat / Deadlift Primary muscle group: Quadriceps Secondary: Abs & Obliques, Obliques, Calves Calves,, Glutes & Hamstrings Equipment: Dumbbells Dumbbells,, Kettlebells
Straight-Leg Calf Stretch 1. Stand a few inches away from a wall, facing it and place both hands on the wall with your arms extended. 2. Lean against the wall and bend on leg forward with the other leg extended straight back. Your feet should both be be facing forward. 3. Push the rear heal to the floor and bring the hips sl ightly forward. 4. Hold the stretch and repeat on the other leg.
Standing Dumbbell Calf Raise Primary muscle group: Calves Secondary: Equipment: Dumbbells Dumbbells,, No equipment 1. Place an exercise step or something similar on the floor in front of you. It should be two or three inches high. 2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor. 3. Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one. 4. Return to the starting position by bending your ankles until you feel a stretch i n your calves. 5. Repeat.
Cobra Abdominal Stretch 1. Lie face down with your hands under your shoulders. 2. Point your feet downwards to lengthen your spine. 3. Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly. 4. Hold the stretch and then lower down to starting position. Warning: Avoid this stretch if you have back problems.
Forward Leg Hip Swings 1. Stand tall holding onto a pole, wall or stationary object for support. 2. Engage your abs as you swing your one leg as far out to the side and then a cross the stationary leg as you comfortably can. 3. Don’t just let gravity pull the leg – actively use the muscles! 4. Switch sides once you have completed repetitions on the first leg.
High Knees 1. Begin jogging in place, lifting the knees as high as you can. 2. Try to lift your knees up to hip level but keep the core ti ght to support your back. 3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. 4. Bring the knees towards your hands instead of reaching the hands to the knees!
Side Leg / Hip Swings 1. Stand tall holding onto a pole or stationary object for support. 2. Engage your abs as you swing your one leg as far out in front of you and then back behind you as you comfortably can. 3. Switch sides once you have completed repetitions on the first leg.
Walking High Kicks 1. Begin by standing tall with your feet placed shoulder-width apart. 2. Maintain this posture as you raise your right knee as high as you can and step forward. Try not to round your lower back. 3. Repeat with the left leg and continue to alternate legs as you walk.
Bench Leg Pull-In / Knee-up Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly. 2. Grip the sides of the bench for stability. 3. Leaning back to about a 45-degree angle from the bench. This is the sta rt position. 4. Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one. 5. Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.
Alternate Heel Touchers Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder width apart. 2. Fully exend your arms down the side of your body, palms facing in. This is the start position. 3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one. 4. return to the starting position smooth motion, inhaling as you do so. 5. Repeat the movement, this time to your left side. 6. When you have completed the movement on both sides, you have done one repetitition. 7. Repeat.
Bicycle Crunches / Air Bikes Primary muscle group: Abs & Obliques Secondary: Glutes & Hamstrings, Quadriceps Equipment: No equipment 1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. 2. Place your hands lightly on the sides of your head. 3. Curl your torso upwards so your shoulders are slightly raised off the floor.. 4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position. 5. Slowly move your legs in a pedaling action as if you are riding a bi cycle. 6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee. 7. After each crunch, return to the start position inhaling as you do so. 8. Without pausing, repeat the movement to the other side. 9. Repeat without pausing for the desired number of repetitions to each side. Note: Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury.
Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Burpees Primary muscle group: Abs & Obliques, Quadriceps Secondary: Chest, Shoulders Equipment: No equipment 1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position. 2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet. 3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position) 4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together. 5. Complete 1 full push up. 6. Jump your feet forward to just behind your hands. 7. Use an explosive motion to push through your heels and return to the start postion. 8. Repeat.
Cross-Body Crunch Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Lie flat on your back with your knees bent to about 60 degrees with your feet flat on the floor. Place your hands behind or on the sides of your head. 2. Curl your chest and shoulders up, while bringing your right elbow and shoulder ac ross your body in a twisting motion. 3. At the same time, bring your left knee up toward your left shoulder. 4. Reach forward with your elbow and try to touch your knee contracting your abdominal muscles to pull your body up. Make sure you breath out as you perform this movement. 5. Return to the start position inhaling as you do. 6. Repeat the movement this time using your left elbow and right knee. Crunching both sides is one repetition. If Note: other.
you prefer, you can complete all the repetitions for one side before switching to the
Dumbbell Side Bend Primary muscle group: Abs & Obliques Secondary: Equipment: Dumbbells 1. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body. 2. Place your right hand on your waist, palm facing in. This is the start position. 3. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend. 4. Continue as far as possible, then hold for a count of one. 5. Return to the start position, exhaling as you do so. 6. Repeat the movement this time bending to the left and returning to the s tart position. 7. Complete all repetitions holding the dumbbell with your left hand before changing hands. This Note:
exercise can be performed seated on a bench or with a barbell.
Hindu / Judo Push Up / Dive Bombers Primary muscle group: Abs & Obliques, Chest, Shoulders, Triceps Secondary: Middle & Lower Back / Lats Equipment: No equipment 1. Place your hands flat on the floor shoulder width apart. 2. Keep your back straight and fully extend your legs behind you into a regular push up position, but with your feet spread slightly wider than shoulder width. Your body should be supported on your toes and hands only. 3. Keeping your arms straight, move your hands back towards your feet, until your back arches upwards and you are looking between your feet. (Your body should form an upside down “V” shape) This is the start position. 4. As you slowly exhale, bend your elbows, so that your chest and body arc forward and your hips move towards the floor. 5. As you reach the start position, continue the movement by arching your back and straightening your arms. This will push your torso upwards so that your head and chest raise and you are looking above you. 6. Slowly inhale and push through your arms to return to the start position. 7. Repeat. Notes: Hindu push ups are sometimes referred to as Dive Bombers. However a dive bomber incorporates a traditional push up at the midway point of the movement. Beginners: You can perform this exercise in a modified push up stance. That is, with your knees on the floor so the movement is completed usi ng mainly your upper body.
Inchworm Primary muscle group: Abs & Obliques, Glutes & Hamstrings, Middle & Lower Back / Lats Secondary: Biceps, Calves, Chest, Forearms, Shoulders Equipment: No equipment 1. Stand tall with your legs extended straight. 2. Bend over from the hips and touch the floor with your palms flat on the floor. 3. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag. 4. Take small steps and walk your feet to your hands. 5. Continue for the desired amount of repetitions and then straighten up to the starting position.
Jackknife Sit-up / Crunch Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Lie flat on an exercise mat, extending your arms straight back behind your head. 2. Fully extend your legs also.This is the start position. 3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this. 4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor. 5. Your arms should be fully extended, parallel to your legs. 6. Your upper body should be raised off the floor. 7. Return to the start position by lowering your arms and legs back to the fl oor, exhaling as you do so. 8. Repeat
Kettlebell Windmill Primary muscle group: Abs & Obliques Secondary: Glutes & Hamstrings, Shoulders Equipment: Kettlebells
Plank Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees. 2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet. 3. Keep your body in a straight line by tightening your abdominal and oblique muscles. 4. Hold for as long as possible. Note: For
extra balance training and core strengthening, you can lift one arm or le g.
Plank Leg Lift Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line. 2. Engage your core muscles and lift one foot off the floor. Keep the res t of your body as still as you can. Your heel should lift until it is in line with your buttocks. 3. Slowly lower the leg to the starting position and repeat with the other leg.
Reverse Crunch Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Lie flat on an exercise mat on the floor. 2. Extend your legs fully and place your hands palms down, flat on the floor beside you. 3. Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position. 4. As you inhale, curl your hips up off the floor while bringing your knees further towards your chest. 5. Continue the movement until your knees are touching your chest, or as far as comfortable. 6. Hold for a count of one. 7. In a controlled movement, return your legs to the start position, exhaling as you do so. 8. Repeat.
Russian Twist Primary muscle group: Abs & Obliques, Middle & Lower Back / Lats Secondary: Equipment: No equipment 1. Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent. 2. Raise your upper body from the mat to form V-shape with your thighs. 3. Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position. 4. In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale. 5. Return to the start position while breathing out. 6. Repeat the movement,this time to the left side of your body. 7. Repeat. As Note:
your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.
Sit-up / Crunch Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few in ches apart with your toes turned inwards and touching. 2. Place your hands lightly on either side of your head. 3. Keep your elbows in so that they are parallel to your body. 4. Push your back down flat into the floor to isolate your abdominal muscles. 5. Gently curl your shoulders forward and up off the floor. 6. Continue to push down into the floor with your lower back. 7. Raise your shoulders about four to six inches only. 8. Hold and squeeze your abdominal muscles for a count of one. 9. Return to the start position in a smooth movement.
Side plank Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. 2. 3. 4.
Lie on your side on an exercise mat. Fully extend your legs with one resting on top of the other. Fully extend the top arm down the side of your body. Bend the arm at floor level to 90 degrees. Your upper arm should be parall el to your body, while your forearm is at 90 degrees. This is the start position. 5. Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line. 6. Contract your abdominal muscles and relax your shoulders. 7. Continue breathing throughout the whole exercise. 8. Hold this position for as long as you can. 9. Relax and change sides. 10. Repeat.
Weighted Twist Primary muscle group: Abs & Obliques Secondary: Biceps, Forearms, Middle & Lower Back / Lats Equipment: No equipment Warning: When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.
1. 2. 3. 4. 5. 6. 7.
Sit on an exercise mat with your legs fully extended and your upper body upright. Grip a weight plate between both hands. Hold the plate out in front of your abdominals keeping your arms bent slightly. Cross your your ankles and raise them off the floor slightly. Bend your knees towards you slightly. Lean back about 15 degrees to balance your body. This is the start position. In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this. 8. Return to the start position inhaling as you do so. 9. Repeat the same movement, this time to your right side, again exhaling as you do so. 10. Return to start position and repeat.
Windshield Wipers Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Lie on an exercise mat, keeping your back flat with no arching of the spine. 2. Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape. 3. Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position. 4. As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back. 5. Pause briefly, then rotate to the other side without pausing in the start position. 6. When you have rotated to both sides, that is one repetition. 7. Repeat for the desired number of repetitions. Note: This exercise has 3 levels of difficulty:
Beginner: With the knees and hip bent as described above. Intermediate: Feet up with knees at 90 degrees but the hips remaining in a neutral position. Advanced: Legs straight and hips bent at 90 degrees so your body forms an “L”
Chest Stretch 1. Stand tall and place your hands together with your arms extended straight out in front of you. 2. Keep your arms straight and then move them back as far as you comfortably can. Your palms should face front and you should feel the stretch along your chest. 3. Return the arms to the starting position, extended in front of you.
Diamond / Tricep Pushup Primary muscle group: Triceps Secondary: Chest, Shoulders Equipment: No equipment 1. Position yourself on all fours on a mat. 2. Place your hands in front of you and shoulder-width apart. 3. Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest. 4. With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor. 5. Keep you pelvis straight and abs engaged and aim to keep a strai ght back throughout the movement. 6. Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly. 7. Return to the starting position by extending your elbows and lifting your body off the floor again.
Decline Pushup Primary muscle group: Chest Secondary: Shoulders, Triceps Equipment: No equipment
Dumbbell Bench Press Primary muscle group: Chest Secondary: Shoulders, Triceps Equipment: Dumbbells 1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip. 2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward. 3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground. 4. Push the weights up by straightening your arms. 5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one. 6. Lower the dumbbells by slowly bending your elbows back to 90 degrees. 7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.) 8. Repeat Be Note:
sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
Dumbbell Pullover Primary muscle group: Chest Secondary: Middle & Lower Back / Lats, Shoulders, Triceps Equipment: Dumbbells 1. Lie with your upper back perpendicular on a bench. 2. Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line. 3. Grasp a dumbbell between your hands under the inner plate, palms facing up. 4. Position the weight over your chest with your elbows slightly bent. 5. Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso. 6. To return to the starting position, pull the dumbbell up and over your chest. Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.
Incline Dumbbell Fly Primary muscle group: Chest, Shoulders Secondary: Equipment: Dumbbells 1. 2. 3. 4.
5. 6. 7. 8.
Set up an incline bench at about 30 degrees. Lie on the bench and hold a dumbbell in each hand with an overhand grip. Make sure you keep your back flat and your shoulders pushed back Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone) Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion. Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one. Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching. Repeat
Concentration Curls Primary muscle group: Biceps Secondary: Forearms Equipment: Dumbbells 1. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet. 2. Use either arm to pick the dumbbell up and hold it with an underhand grip. 3. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh. 4. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position. 5. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling. 6. Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level. Hold for a count of one while squeezing your biceps. 7. Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down. 8. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm. Throughout Notes:
this exercise, only your forearms should move.This exercise can be performed standing in a bent over position. Here there is no upper arm support so it’s important to ensure there is no movement or swinging of the upper arm.This harder version of concentration curls isn’t recommended for people who suffer lower back issues .
Hammer Curls Primary muscle group: Biceps Secondary: Forearms Equipment: Dumbbells 1. 2. 3. 4. 5. 6. 7. 8.
Stand straight holing a dumbbell in each hand with a neutral grip. Keep your arms fully extended with your palms facing in to your sides. Keep your elbows tucked in to your sides. This is the start positi on. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders. Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold for a count of one and squeeze your biceps. Return to the start position in a smooth movement, inhaling as you do so. Repeat.
There Note:
are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station’s lower pulley.
One Arm Dumbbell Row Primary muscle group: Middle & Lower Back / Lats, Shoulders, Upper Back / Traps Secondary: Biceps Equipment: Dumbbells 1. Place a dumbbell on each side of a flat bench. 2. Place your right knee on the end of the bench. 3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support. 4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you. 5. Keep your lower back straight. This is the start position. 6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so. 7. At the top of the movement, hold for a count of one and squeeze your back muscles. 8. Return to the start position inhaling as you do so. Repeat. 9. Complete all repetitions for one side before switching sides. This Note:
exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.
Renegade Row / Alternating Plank Row / Commando Row Primary muscle group: Middle & Lower Back / Lats Secondary: Abs & Obliques, Biceps, Chest, Middle & Lower Back / Lats, Triceps Equipment: Dumbbells Warning: This is an advanced level exercise. Lower str ength and poor form has the potential for injury to the middle and lower back and wrists.
1. Place two dumbbells or kettlebells on the floor about shoulder width apart. 2. In a push up position, place your hands on the grip section of each bell for support. 3. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position. 4. Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow. 5. Hold for a count of one. 6. Your breathing should remain constant throughout the movement. 7. Lower the bell to the floor and without pause, then repeat the movement with your other arm. 8. When you have rowed both arms, that is one repetition. 9. Repeat for the desired number of repetitions.
Reverse Curl Primary muscle group: Biceps, Forearms Secondary: Equipment: Barbell / EZ-Bar , Cable station, Dumbbells 1. Stand holding a dumbbell in each hand using an overhand grip. 2. Your arms should be fully extended and your feet shoulder width apart. This is the starting position. 3. Keeping your upper arms stationary and your back straight, curl the weights up towards your shoulders exhaling as you do so. Use only your forearms for this movement. 4. Continue curling the dumbbells up until they are at shoulder level and your biceps are fully contracted. 5. Hold for a count of one as you squeeze your biceps.. 6. Return to the starting position in a smooth arc, inhaling as you do so. 7. Repeat. Note: Do not swing your hips or arms to use momentum for this exercise.
This exercise can be performed using a barbell, straight bar or E-Z bar attachment connected to the low pulley of a cable station.
Seated Dumbbell Curl Primary muscle group: Biceps Secondary: Equipment: Dumbbells 1. 2. 3. 4. 5.
Sit on a flat bench holding a dumbbell in each hand with an underhand grip. Keep your back straight and shoulders back. Keep your arms fully extended with your elbows close to your sides. Rotate your palms so that they are facing in towar ds you. This is the start position. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc. 6. As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement. 7. Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted. 8. Hold for a count of one as you squeeze your biceps. 9. return to the start position, rotating your wrists back to a n underhand grip position. 10. Repeat. This Note:
exercise can be performed by alternating between arms.
Standing Dumbbell Curl Primary muscle group: Biceps Secondary: Equipment: Dumbbells 1. 2. 3. 4. 5. 6. 7. 8.
Holding a dumbbell in each hand, stand with your feet shoulder width apart. Let your arms hang by your side with your palms facing in to the side of your body. Keep your elbows close to your sides. Curl the dumbbells up towards your shoulders, rotating your forearms. Do not swing your hips to get the weight moving. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position. Squeeze or flex your bicep and hold for a count of one. Slowly lower the dumbbells to the starting position. Repeat.
You Note:
can also perform this exercise by alternating between left and right arms or one arm at a time.
Upright Dumbbell Row Primary muscle group: Biceps, Shoulders Secondary: Upper Back / Traps Equipment: Dumbbells 1. Holding a dumbbell in each hand,stand with your feet shoulder width apart. 2. The dumbbells should be resting on your thighs with your palms facing in. 3. Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out. 4. At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one. 5. Return to the starting position slowly to keep tension on the muscles. 6. Repeat. this Note:
exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.
Shoulder Stretch 1. Stand tall and bring your right arm across your upper body, holding it with your left arm just below or above the elbow. 2. Hold the stretch and then release. 3. Repeat the stretch with the left arm.
Standing Overhead Dumbbell Press Primary muscle group: Shoulders Secondary: Triceps Equipment: Dumbbells 1. Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart. 2. Raise the dumbbells to head height by rotating your arms forward and up. 3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position. 4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so. 5. As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together. 6. Hold for a count of one, while squeezing your shoulder muscles. 7. In a controlled movement, return to the starting position, inhaling as you do so. 8. Repeat.
Kettlebell Thruster Primary muscle group: Shoulders Secondary: Quadriceps, Triceps Equipment: Kettlebells 1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position. 2. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can. 3. At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward. 4. As you begin the next repetition, return the weights to the shoulders.
Forward / Front Dumbbell Raise Primary muscle group: Shoulders Secondary: Equipment: Dumbbells 1. Stand straight holding a dumbbell in each hand with an overhand grip. 2. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start positi on. 3. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercis e. 4. Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell. 5. Pause for a count of one. 6. Inhale and slowly lower the dumbbell to the start position. 7. As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement. 8. When both dumbbells have been raised and lowered in a cycle, that is one repetition. 9. Repeat. This Note:
exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells.
Dumbbell Shrug Primary muscle group: Shoulders Secondary: Equipment: Dumbbells 1. 2. 3. 4.
Stand with your feet shoulder width apart and a dumbbell in each hand. Keep your arms extended and by your sides and with your palms facing in. Relax your shoulders so they hang as low as possible. Raise the dumbbells by slowly lifting your shoulders in a shrugging motion. Hold for a count of one. 5. Slowly relax your shoulders to return to the start position. 6. Repeat. You can also rotate your shoulders in a circular movement during this exercise. One direction on the lift, the opposite direction when lowering to the start position. Note:
Dumbbell Shoulder Press Primary muscle group: Shoulders Secondary: Chest, Triceps Equipment: Dumbbells 1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip. 2. Place the dumbbells on top of your thighs with your palms facing down. 3. Raise the dumbbells to your shoulders. 4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position. 5. As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement. 6. Pause for a count of one. 7. Slowly return to the start position inhaling as you do so. 8. Repeat. This Note:
exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.
Dumbbell Lateral Raise (Power Partials) Primary muscle group: Shoulders Secondary: Equipment: Dumbbells 1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip. 2. Hold your arms fully extended by your side, with your palms facing in to your body. 3. Keep your elbows close to your sides. This is the sta rt position. 4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so. 5. Hold for a count of one while squeezing your shoulder muscles. 6. Return to the start position in a smooth controlled movement inhaling as you do so. 7. Repeat.
Tricep Dumbbell Kickback Primary muscle group: Triceps Secondary: Forearms Equipment: Dumbbells 1. Start by standing to the right of a flat bench with a dumbbell on the floor to your right. 2. Place your left knee on the bench with your left hand palm down n the bench in front of it. In this position, keep your back straight. 3. Pick up the dumbbell with your right hand using an overhand grip. 4. Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor. 5. Extend your arm using your triceps to lift the weight until it is level with your shoulder. 6. Hold for a count of one while squeezing your tricep. 7. Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat. 8. Complete the set for your right arm before changing stance to work your left arm.
Only Note:
your forearm should move during this exercise.
Keep your elbow in line with your shoulders at all times throughout the movement.
Lying Dumbbell Tricep Extension Primary muscle group: Triceps Secondary: Chest, Shoulders Equipment: Dumbbells 1. Lie flat on your back on a bench and position your feet flat on the floor on eit her side of the bench. 2. With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together. 3. Bend the elbows and lower the weights to either side of your head. 4. Extend your arms to return to the starting position.
