Exercises


CARDIO
  • BURPIES
  • PUSH-UPS w HALF BURPIES
  • RUN IN PLACE
  • UP DOWNS - RUN IN PLACE
  • JUMPING JACKS
  • LOW JUMPING JACKS
  • PLANK HANDS (HOLD THE PUSH-UP POSITION)
  • PLANK ELBOWS (HOLD THE PUSH-UP POSITION)

LEGS
  • FULL SQUAT & BURPIE COMBO
  • SQUATS - CLOSE (WARM UP EXERCISE)
  • SQUATS - MEDIUM (WARM UP EXERCISE)
  • SQUATS - WIDE (WARM UP EXERCISE)
  • SQUAT JUMPS - FEET SHOULDER WIDTH APART. SQUAT & TOUCH FLOOR BETWEEN LEGS. ON WAY UP, JUMP AND CLOSE LEGS. REPEATS
  • SQUAT JUMPS - (SIDEWAYS)
  • SQUATS w SHOULDER PRESS (WITH OR WITHOUT DUMBBELLS. WITH PREFERABLY)
  • SQUATS w ALTERNATING SHOULDER PRESS
  • SQUATS WITH BICEP CURLS
  • SUMO SQUATS - WIDE FEET, TOES POINTED OUT, START IN HORSE STANCE, MEDIUM SQUAT, ON YOUR WAY UP, RAISE ONE FOOT OFF FLOOR
  • LUNGES - ALTERNATE LEGS (WARM UP EXERCISE)
  • SIDE LUNGES - STARTING FROM STANDING WITH LEGS WIDE, BEND AT THE KNEE. (LOOKS LIKE YOU'RE STRETCHING YOUR GROIN) ALTERNATE
  • SIDE JUMP LUNGES (LOOKS LIKE GROIN STRETCH - JUMPING FROM SIDE TO SIDE)
  • LUNGES WITH SHOULDER PRESS
  • LUNGES WITH BICEP CURLS
  • JUMP LUNGE - ALTERNATE LEGS
  • REAR LUNGES - DUMBBELLS
  • SIDE LUNGES - DUMBBELLS
  • WALKING LUNGES - DUMBBELLS OR NO WEIGHT
  • SKIERS - JUMPING INTO A MEDIUM LUNGE WITH ARMS ALTERNATING WITH LEGS
  • STIFF LEGGED DEAD LIFTS FOR HAMSTRINGS (WITH DUMBBELLS)
  • STANDING CALF RAISES
  • STANDING CALF RAISES (WITH DUMBBELLS)
  • STANDING CALF RAISES WITH HALF SQUATS
  • STANDING CALF RAISES WITH HALF SQUATS (WITH DUMBBELLS)
  • STANDING CALF RAISES - SINGLE LEG
  • STANDING CALF RAISES - SINGLE LEG (WITH DUMBBELLS)

BOOTIE
  • BENT KNEE GOOD MORNINGS (DUMBBELLS OR RESISTANCE BANDS)
  • SUMO DEAD-LIFT (DUMBBELLS OR RESISTANCE BANDS)
  • STIFF LEG DEAD LIFTS (DUMBBELLS OR RESISTANCE BANDS)
  • REAR LUNGES - DUMBBELLS
  • SIDE LUNGES - DUMBBELLS
  • WALKING LUNGES - DUMBBELLS OR NO WEIGHT
  • STEP UP ONTO BENCH - WITH OR WITHOUT DUMBBELLS
  • STANDING STRAIGHT LEG RAISES TO THE BACK (ALTERNATE EACH LEG)
  • STANDING STRAIGHT LEG RAISES TO THE SIDE (ALTERNATE LEG)
  • HANDS AND KNEES - START WITH BENT KNEES, EXTEND ONE FOOT DIRECTLY BEHIND YOU TIGHTENING BUTT (ALTERNATE LEGS)
  • HANDS AND KNEES - START WITH BENT KNEES, RAISE RIGHT KNEE OUT TO THE SIDE UNTIL EVEN WITH HIP. (ALTERNATE LEGS)

ABS / CORE
  • PLANK HANDS (HOLD THE PUSH-UP POSITION)
  • PLANK ELBOWS (HOLD THE PUSH-UP POSITION)
  • CRUNCHES
  • TWIST CRUNCHES
  • BURPIES
  • EXERCISE BALL - CRUNCH/SIT UPS (SHOULDERS AND HEAD SHOULD HANG OVER ONE SIDE WITH YOUR BACK ARCHING OVER MIDDLE OF BALL. HANDS BEHIND HEAD AND DO A SIT UP)
  • LYING KNEE RAISES (LIE FLAT ON BACK, KEEP SHOULDERS AND LOWER BACK ON FLOOR & BRING KNEES TO CHEST)
  • DUMBBELL OVERHEAD CRUNCH/SIT UPS - ON EXERCISE BALL  (SHOULDERS AND HEAD SHOULD HANG OVER ONE SIDE WITH YOUR BACK ARCHING OVER MIDDLE OF BALL. HOLDING A DUMBBELL STRIGHT UP OVER CHEST, RAISE SHOULDERS TOWARD CEILING)
  • HANGING LEG RAISES FROM PULL UP BAR
  • SIDE BEND (EACH SIDE)
  • SIDE BEND WITH DUMBBELL (EACH SIDE)
  • SIDE BEND with ARMS UP OVER HEAD
  • LYING TWIST - LAYING FLAT ON FLOOR, GRAB EXERCISE BALL WITH FEET. START WITH BALL STRAIGHT UP, BRING BALL DOWN TO LEFT SIDE & THEN BRING BALL DOWN TO RIGHT SIDE)
  • WEIGHTED LYING TWIST (NO WEIGHT) WITH BENT KNEES. START WITH BENT KNEES STRAIGHT UP AND ROTATE FROM LEFT TO RIGHT SIDE
  • EXERCISE BALL SIDE CRUNCH - LYING ON BALL ON YOUR SIDE, DO SIDE CRUNCH (EACH SIDE)
  • EXERCISE BALL - TWIST CRUNCH (ALTERNATE SIDES)
  • SIDE CRUNCH - LYING ON SIDE, PLACE SHOULDERS FLAT ON FLOOR. DO CRUNCH FOR THAT SIDE OBLIQUE
  • TWISTING BALL CRUNCHES. REGULAR SIT UPS ON EXERCISE BALL AND TWIST TO EACH SIDE ON EACH SIT UP
  • LYING LEG RAISES (LIE FLAT ON BACK WITH LEGS STRAIGHT OUT IN FRON OF YOU. RAISES FETT 6-8 INCHES OFF FLOOR, LOWER BUT DON’T TOUCH GROUND. REPEAT)
  • LYING SCISSORS - LYING FLAT ON FLOOR, RAISE BOTH FEET 6 INCHES OFF GROUND. RAISE RIGHT FOOT 2 FEET UP, THEN SWITCH YOUR RIGHT AND LEFT FOOT CREATING A SCISSOR LIKE MOTION
  • BICYCLE
  • HIP RAISES - FEET STRAIGHT UP IN AIR. USING ABS, RAISE HIPS OFF FLOOR A FEW INCHES, LOWER. REPEAT
  • SEATED TWISTS - SITTING ON FLOOR WITH KNEES BENT TOWARD CHEST, PLACE BOTH HANDS ON RIGHT SIDE. ROTATE HANDS AND BODY OVER TO LEFT SIDE. REPEAT
  • KNEES TO CHEST - SEATED ON FLOOR WITH KNEES BENT AND FEET SLIGHTLY OFF FLOOR, BRING KNEES TO CHEST, THEN EXTEND LEGS TO STRAIGHT. REPEAT

BACK
  • LOWER BACK - GOOD MORNINGS - STRAIGHT LEGS (WITH & WITHOUT WEIGHT)
  • LOWER BACK EXTENSIONS ON EXERCISE BALL (BUTT AND LOWER BACK ON BALL. ITS LIKE A REVERSE SIT UP)
  • BENT OVER ROWS - SINGLE ARM (DUMBBELL OR RESISTANCE BAND)
  • KNEELING ROW - (DUMBBELL OR RESISTANCE BAND)
  • LAWNMOWERS - JOEY VERSION - ALTERNATE ARMS (DUMBBELLS OR RESISTANCE BAND)
  • LAT PULL DOWNS (USING RESISTANCE BANDS)
  • PULL-UPS REGULAR
  • PULL-UPS WIDE GRIP
  • PULL-UPS CLOSE GRIP
  • ASSISTED REGULAR PULL-UPS
  • ASSISTED WIDE GRIP
  • ASSISTED CLOSE GRIP

CHEST
  • SIDE WALK PUSH-UPS (PUSH-UP, 1 STEP & FOOT TO RIGHT SIDE, PUSH-UP, 1 STEP & FOOT TO LEFT SIDE)
  • PUSH-UP JUMPS (PUSH-UPS WITH HALF BURPIE)
  • PUSH-UP BRING KNEE INTO CHEST (ALTERNATE)
  • WIDE PUSH-UPS
  • REGULAR PUSH-UPS
  • MILITARY PUSH-UPS
  • CLAP PUSH-UPS
  • DECLINE PUSH-UPS
  • DIAMOND PUSH-UPS
  • FAST PUSH-UPS
  • SLOW PUSH-UPS
  • CHAIR DIPS
  • DUMBBELL BENCH PRESS
  • DUMBBELL FLIES
  • DUMBBELL INCLINE BENCH PRESS
  • DUMBBELL INCLINE FLIES

SHOULDERS/TRAPS
  • ARM CIRCLES - FORWARD (WARM UP EXERCISE)
  • ARM CIRCLES - BACKWARD (WARM UP EXERCISE)
  • ARM CIRCLES - SMALL (FORWARD & BACKWARD) (WARM UP EXERCISE)
  • ARM CIRCLES - BIG (FORWARD & BACKWARD) (WARM UP EXERCISE)
  • SHOULDER PRESS (DUMBBELLS & NO DUMBBELLS. DUMBBELLS PREFERABLY)
  • SIDE SHOULDER RAISES (WITH HANDS AT SIDES, RAISE HANDS UP TO SHOULDER HEIGHT)
  • FRONT SHOULDER RAISES (WITH HANDS IN FRONT OF HIPS, RAISE HANDS OUT IN FRONT UP TO SHOULDER HEIGHT)
  • SHOULDER PRESS w DUMBBELLS (SEATED ON EXERCISE BALL)
  • SIDE SHOULDER RAISES SEATED ON EXERCISE BALL
  • FRONT RAISE SEATED ON EXERCISE BALL
  • SEATED ARNOLD SHOULDER PRESS
  • SEATED ARNOLD SHOULDER PRESS ALTERNATING
  • TRAPS SIDE LAT RAISES (PUT STRESS ON TRAPS, NOT DELTS)
  • NARROW SHRUGS (WITH DUMBBELLS OR RESISTANCE BANDS)
  • WIDE SHRUGS (WITH DUMBBELLS OR RESISTANCE BANDS)
  • UPRIGHT ROWS WITH DUMBBELLS (WIDE)
  • UPRIGHT ROWS WITH DUMBBELLS (NARROW)

TRICEPS
  • DIAMOND PUSH-UPS
  • CHAIR DIPS
  • MILITARY PUSH-UPS
  • OVERHEAD TRICEPS EXTENSIONS (DUMBBELLS)
  • OVERHEAD TRICEPS EXTENSIONS (RESISTANCE BANDS)
  • TRICEPS KICKBACKS (DUMBBELLS)
  • TRICEPS KICKBACKS (RESISTANCE BANDS)
  • SKULL CRUSHERS (DUMBBELLS & EXERCISE BALL)
  • PUSH DOWNS (RESISTANCE BAND & TREE BRANCH)
  • OVER HEAD EXTENSIONS (LYING DOWN ON EXERCISE BALL)

BICEPS/FOREARMS
  • REGULAR BICEP CURLS (DUMBBELL OR RESISTANCE BAND)
  • IN FRONT OF HIP BONE BICEP CURLS (DUMBBELL OR RESISTANCE BAND)
  • SIDE BICEP CURLS (CLAIRMONT CURLS) (DUMBBELL OR RESISTANCE BAND)
  • INCLINE BICEP CURLS (DUMBBELL OR RESISTANCE BAND)
  • PREACHER CURL (USING EXERCISE BALL FOR PREACHER)
  • STANDING ONE ARM CONCENTRATION CURL
  • SEATED ON EXERCISE BALL ONE ARM CONCENTRATION CURL
  • REVERSE CURLS (DUMBBELL, BAR OR RESISTANCE BAND)
  • REGULAR CURLS & CLAIRMONT CURLS COMBO - STANDING
  • REGULAR CURLS & CLAIRMONT CURLS COMBO - SEATED ON EXERCISE BALL
  • FOREARM CURLS
  • ALTERNATING FOREARMS CURLS
  • REVERSE FOREARM CURLS
  • SIDE FOREARM CURLS



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