Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench. You can either position yourself at a 90 degree angle to the bench, or dip your hips/pelvis below the bench (shown above). The…
Stand in front of the suspended TRX straps. Loop the foot cradle around the middle of one foot while supporting yourself. Slowly turn to face away from the TRX straps, standing on one leg. A single kettlebell should be near standing leg. This…
Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach, retracting your shoulder…
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the…
Get into pushup position with feet elevated onto a bench. Walk your hands backwards so that your butt is pointing straight up in the air. 🙂 Lower your body until your head is just above the floor and then push yourself back up. Keep your…
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. (30lbs shown in video) Grasp the bar, stand with your torso straight and your legs spaced using a shoulder width or narrower stance….
Choose an appropriate starting weight (20lbs shown in video). Kneel on the floor under the shin padding of a leg extension machine, use an exercise mat if necessary and bend at the waist with your arms extended in front of you (perpendicular to the torso)…
This exercise is best performed inside a squat rack for safety purposes. I am demonstrating this within a Smith Machine. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but…
Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees…
Choose an appropriate starting weight (20lbs shown in video). Kneel on the floor under the smith machine bar, use an exercise mat if necessary and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to…
These begin like ordinary situps and incorporate light weight. Variation 1: Holding 15lbs Plate Lie face up with your knees bent holding the weight overhead, arms extended. You want to anchor your feet with dumbbells or by having a partner hold them. Begin your situp…
Exercise #1 – Single Arm Plank Position yourself in a standard plank position, resting on your elbows Brace your abs and make sure your body is in a nice straight line Use one hand to slowly move a riser from one stack to another….
Variation 1 Get into a plank position. Your feet should be in the TRX straps, several inches from the ground. As shown in video, I am resting on my elbows; for more of a challenge get into a push up position and perform each repeition…
Stand with feet much wider than shoulder width apart. Grab dumbbells you can comfortably curl and hold them with arms extended between your legs. Slowly lower your body into a squat position with your knees never extending past your toes. Simultaneously perform a bicep curl,…
From a standing position, raise one foot off the floor. Hold light weights/kettlebells in front of you (optional). This will be your starting position. While keeping standing leg straight, bend forward, attempting to touch the floor with the weights or your hands. Return to…
Perform 20-25 Plyo Lunges immediately followed by 10 TRX Pistol Squats (each leg) Rest 60 seconds & Repeat 3-4 times Video Credit – Fit Girl Nikki LLC Exercise Caption – Fit Girl Nikki LLC
Attach a rope or handle attachment to the pulley machine. Adjust the position of the pulley to about your height. With your back facing the pulley, grasp the attachment with both hands. Your elbows should be in close to your head and bent. Your…
Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip. With your feet and…
Soooo… one of the many gyms I find myself at have those core slider discs “thingys”… well no need to buy those if you have paper plates, old towels, book/magazines, socks and a hardwood floor…. be creative! Try this workout out!! Rainbow Leg Push-ups…
Burn out with this superset after a good back workout! 30 seconds of rowing immediately followed by 30 seconds of battle ropes Rest 30 seconds Repeat 3 times! Video Credit – Fit Girl Nikki LLC Exercise Caption – Fit Girl Nikki LLC
With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack. Now pull the handle down so that your upper arm and elbow are…
Position dual pulleys to desired height and select an appropriate weight. Most common pulley positions are chest height, or higher as shown in this video. Kneel a foot or two in front of the cables, lean forward slightly while holding one pulley handle in…
(This is a more advanced move requiring good balance and leg strength. Start without weights first to assess your skill level) Stand with the knees slightly bent, feet shoulder-width apart, and your head and chest up. I am holding two 10lb kettlebells. This will be…
Position feet slightly wider then shoulder width apart, toes pointed out and knees slightly bent. Grab kettlebell with both hands between your legs. This will be your starting position. Swing the kettlebell up, using a hip thrusting motion to gain the momentum. Keep your arms straight, letting…
Attach a single handle to a high pulley/cable. After selecting the correct weight, stand a couple feet back with feet together or shoulder width apart. Your arm should be extended. This will be your starting position. Perform the movement by retracting the shoulder and…
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the…
Here’s a workout you can take anywhere! All you need are a couple of exercise bands! Aim for 10 reps of each exercise and repeat the circuit 3 times. Don’t forget to switch arms/legs! 1- Push-ups 2- Chest Flys 3- Front Delt Raise 4- Single…
Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arm’s length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. This will be your starting position. Keeping your upper…
Grab a plate and hold at your chest. (10 lbs shown in video) This is your starting position. Push the weight away from you extending arms in a straight line. Return to starting position and immediately press the plate straight up, overhead. Return to…
Hook an ankle cuff to a low cable pulley and then attach the cuff to your ankle. Or alternatively slip your foot into a handle like I have in this video. Face the weight stack from a distance of about two feet, grasping the…
Grab lightweight dumbbells and hold at your sides with neutral grip (palms facing each other). (10lb shown in video). Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. Initiate the movement by taking a…
Variation 1 – Cable Select an appropriate weight on the weight stack. Sit or kneel with one side of of your body facing the machine. Grasp the handle with the hand furthest away from the machine. This is your starting position. Pull the handle down,…
Attach a straight bar to the low pulley. Choose an appropriate weight on the stack. Grab the bar and lower into a deep squat position. Place your elbows firmly on your knees, treating them like preacher bench. Fully extend your arms. This will be…
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. (10lbs shown in video) Raise the bar from the floor with one arm, sitting the bar at your shoulder. Step back with one…
Start with a dumbbell in one hand and your palm facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. You may want to rest…
Grasp a couple of dumbbells holding them by your side at arm’s length. (35lb dumbbells shown in video) Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position….
Attach a V Grip to a low pulley cable and select an appropriate weight. (I’m using 90lbs here for 4 sets of 12 reps) Grab the handles with your palms facing each other and hold them at you chest. Stand close to the stack,…
I came across this exercise following the hashtag #justmovechallenge on Instagram. Gave it a go for fun! If you have access to a huge tractor tire and battle rope… go for it! This literally engages your entire body! Loop the battle rope through the upright…
Securely position a bar in a landmine, or in the corner if your gym lacks one and load it to an appropriate weight. Stand parallel to the bar or if you need more room, stand perpendicular to the bar, bending at the hip and…
Lie back on a mat with your knees bent. Hold a medicine ball above your head with both hands. This will be your starting position. Bring your straight arms over your face and chest, crunch forward by pushing your lower back into the mat…
Grab light weight dumbbells (im using 8lb weights in this video) and position your hands behind your back with you palms facing away from you. This is your starting position. As you perform a lateral raise, extending your arms with a slight bend at the…
Grab a single dumbbell with both hands, arms extended, keep your torso straight with slight bend at waist and the dumbbell should be between your legs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the left dumbbell to…
This circuit contains 4 exercises Atomic Push-ups Place feet in TRX handles. Arms should be extended about shoulder width apart directly under you and legs should be straight. Back is flat and core is tight. This is your starting position. Perform a push-up. As you return…
Assuming a shoulder-width stance, bend knees, grasp a kettlebell by its handle with an overhand grip. This is your starting position. Execute the clean by extending the kettlebell through your legs and hips, and then pulling it towards the shoulder. While doing so, rotate…
Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel. Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly…
Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time. Hang your arms at your side…
Having your front leg elevated will help to increase the range of motion compared to other types of split training Grab a barbell or dumbbells in each hand. Place your front foot flat on a raised platform. Use the other leg and step backward…
Start off setting up a low pulley cable machine with a rope or straight bar attachment, laying down on the ground with your feet extended out towards the machine and hold the bar at your waist. Slowly extend the rope/bar up and above your…
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to…
Begin standing with your legs shoulder-width apart. Hold a medicine ball in front of you. (18lbs shown in video). This is your starting position. Raise medicine ball overhead, then immediately dropping down to the floor. Adjust your hands to the top of the medicine…
Attach a rope attachment to a high pulley and grab with an neutral grip (palms facing each other) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to…
I like to call these “Starting the lawnmower” 🙂 Stand next to a cable pulley machine and reach across your body to grab the handle of a low pulley cable attachment. Bend down at your waist so that your back is parallel (or close…
Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor. Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This…
Adjust the weight to an appropriate load for your training. With a shoulder-width stance, squat under the shoulder pads and adjust the machine to the appropriate height. Move to a standing position with your back slightly arched, chest up, and head looking forward. This…
Attach a rope or bar to the pulley of the cable machine. Grasping the rope/bar with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other) or supinated grip (palms facing up). Your elbows should…
This is a video of two dynamic Hip Mobility Drills/ Warmups that would be perfect to perform before training Glutes and Hamstrings. Shin Boxes Sit on the floor with your legs at 90 degrees (one leg internally rotated, one leg externally rotated). While keeping…
(this is a variation of: TRX Single Leg/Pistol Squat ) Position TRX handles to about waist height. Grasp onto the handles, lean back and raise one leg out in front of you off the ground. Next, begin exercise by squatting down with your standing leg….
(this is a combination of two exercises, the deadlift and goblet squat) Stand with feet shoulder width or slightly wider. Place kettle on floor in front of you. Grab a kettle bell by the horns with a flat back/neutral spine. This will be your starting…
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart. Begin the movement by reaching through your legs as far as possible, bending at…
After loading an appropriate weight, lie underneath the foot plate. Place your feet in middle, tucking your knees to your chest. This will be your starting position. Begin the movement by driving through your feet to move the bar upward, extending the hips and knees….
To get yourself into the starting position, place the pulleys on a high position, select the resistance to be used and hold the pulleys in each hand. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in…
If your gym does not have this machine, you can perform this on the floor with no weights or incorporate the smith machine or ankle weights. Below are step by step instructions for performing this on the floor. Kneel on the floor or an exercise…
This is a combination of exercises, DB Push-up, Deadlift, Front Shoulder Raise & Squat). See Below. Stand with your feet slightly wider than shoulder-width apart, holding a pair of light dumbbells down by your sides. This is your starting position. Get into plank position and…
Start by setting a bar attachment (straight or e-z) on a high pulley machine. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your…
Grab an appropriately weighted kettle bell (12lbs shown in video) Raise the kettle bell with one arm, to your shoulder. Step back with one foot and lower into a lunge. This will be your starting position. Press arm upward, in a straight line while simultaneously…
Grab 3 risers (base used to increase the height of a platform/step) or 3 of anything that stacks neatly. Set them up in front of mat side by side, 2 stacked and one on its own. Get into a plank position with your weight evenly…
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. (20lbs shown in video) Position yourself facing the left side of the bar and weight plates. Bend your knees and bend your torso at…
While standing straight, facing the pulley, hold a straight bar attachment with both hands with a pronated (palms down) grip. Your arms should be extended with a slight bend at the elbows and the barbell should be down near front of your thighs. This will…
From a standing position, raise one foot off the floor. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position. Descend into a squat by flexing your hips and…
Here’s an idea for a 4 min HIIT (High Intensity Interval Training) workout you can do anywhere. Perform each move for 20 seconds, and rest for 10 seconds in between. You can double up for a longer workout and also swap out exercises. The…
Stand in front of cable machine, feet slightly wider than shoulder width apart. Grip the straight bar attached to the pulley with palms up. (Note: Pulley can be placed at bottom of the machine or close to waist height as shown in video) Slowly…
Grasp onto the handles and raise your left leg out in front of you off the ground. Next, begin exercise by squatting down with your right leg while keeping your left leg straight. Squat down as far as you can. Drive through the ground…
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. (20lbs shown in video) Raise the bar from the floor, turn, so your back is facing the weights, place weight on your shoulder (left…
Select an appropriate weight on the assisted pull-up/dip machine. (55lbs shown in video) Place your hands either directly in front of you or grip the sides of the knee cushion. This is your starting position. While leaning over the cushion, press down on the cushion…
Begin standing with your feet shoulder width apart and a barbell across your upper back. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee…
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows…
Place a flat bench underneath the smith machine. Adjust the safeties to about the same level where your head is when lying on the bench. Now place the barbell at a height that you can reach when lying down. And grab a V Grip attachment….
Instead of lying completely flat on the floor like you typical would for this exercise, you want to balance your self in a more upright position. Grab dumbbells (I am using 10lb DBs in this video). Hold with bent arms and palms facing each other….
Press your body up into a fully-extended push up position Without arching your back whatsoever, tighten your core, contract your lower abs, and pull your knees in until they’re perpendicular with your hips Hold the contraction and shoot your legs back out to start…
(I am using a dual pulley low row with no attachment in this video) Grab the end of the pulley cable with your palm facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your…