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…
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…
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
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…
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…
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,…
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…
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…
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…
(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 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…
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…
(choose a light weight on the cable stack, I am using 20lbs in this video. You should really feel this in the glute of your standing leg.) Stand on left leg holding cable handle at waist height in right hand. Lean toward the cable machine,…
This Rope Trainer is a great addition to any upper body workout. This particular machine allows bidirectional pulling and the ability to adjust the tension. This video shows 3 of the many variations possible: standing pulling down, standing pulling up and seated pulling down….
You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Stand with a slight bend in your torso forward at the waist, and…
Begin by attaching handles to two pulleys and selecting a moderately challenging weight. Grab handles and get into a comfortable kneeling position. Your arms should be fully extended. This is your starting position. Slowly, while keeping your body straight and upright, pull the handles down,…
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Perform recommended repetitions. Video Credit – Fit Girl Nikki LLC Exercise Caption – Bodybuilding.com
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the…
This is a great exercise for your rear delt muscles that can be done standing, sitting at the low row cable or sitting on the floor as demonstrated in this video. Facing a high pulley with a rope or dual handles attached, and moderate…
Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up. Lift…
This is an advanced exercise which combines two technical lifts. See below. Approach the bar so that it is centered over your feet and place your feet into a hip-width stance. Bend at the hip to grip the bar using an overhand grip so that…
Adjust the height of the pulley — this can be either horizontal to your extended arm or higher. Kneel on one knee in front of the pulley (use a mat if needed) Lean over as you keep the natural alignment of your back and…
Place Cable Pulley in a lower position (slightly below your waist). Attach V Bar/Handle Bar attachment. Choose a weight that is not too heavy to row with both arms but not so light that you feel you may fall backwards during the movement. Descend…
Sit down on the floor in front of a cable/pulley with a V-Bar attached. Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats….
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and…
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be…
Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the countermovement by raising the ball above your head and fully extending your body. Reverse the motion, slamming the ball into the…