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…
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…
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…
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
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
(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…
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…
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…
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…
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…
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…
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…
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…
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…
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….
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…
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…
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…
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…
(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 exercise is a combination of three moves with a focus on increasing the “time under tension” on the leg muscles. Do your best to stay low throughout duration of the exercise. Begin standing with your legs shoulder-width apart. Grab a dumbbell in each hand….
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 foot…
(aka Straight Leg Deadlift or Stiff Leg Deadlift or RDL; great for glutes and hamstrings) Begin by attaching a straight bar handle to a pulley in the lowest position. Depending on the pulley and your own flexibility, you may need a small box to stand…
(this video shows two variations: singles and incrementals) Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position. Begin by walking your hands forward…
This exercise combines dumbbell bicep curls, squats, burpees and push-ups. Enjoy! Begin standing with your legs shoulder-width apart. Grab a dumbbell in each hand. (10lbs shown in video). This is your starting position. Perform a squat while simultaneously curling the dumbbells. While still holding…
Place a light dumbbell on the floor, standing on end. Choose a lighter dumbbell than you think you’ll need at first, until you’re comfortable with the exercise. (20lb is used in the video) Lie down on the floor, on your stomach, with your…
With your back to the rower, place one foot on the seat of the rower (you will want to slide the seat to the end position to start) While bending the knee of your standing leg, slide the foot resting on the seat back…
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…
Begin standing with your feet shoulder width apart and a dumbbell in each hand. Palms should be facing your thighs (neutral grip). This will be your starting position. Step forward with your right leg, flexing the knees to drop your hips. Descend until your…
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar. Raise the bar from the floor, gripping bar at your chest. This will be your starting…
Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and…
Many gyms do not have a sissy squat rack/machine as shown in this video. You can mimic this exercise without one using the steps below. Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of…
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…
Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a dumbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees and…
For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position. Initiate the movement by…
For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position. Initiate the movement…
Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees…
This exercise is best performed inside a squat rack for safety purposes. (I am outside of the rack in the video simply because I am short and the guard rails prevent full range of motion) To begin, first set the bar on a rack…
Not every gym will have a hip loaded belted squat rack. This removes the stress of weight on your spine as present in a rear loaded squat and removes the limitation of how much weight you can hold in a front squat. Variation: Stand on…
Stand up straight while holding a barbell in front of you at your collarbone and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position. Place the right foot on the elevated…
Begin with your back against the wall and your feet 18-24 inches out in front of you. Have your feet in a shoulder-width stance, toes pointed slightly outward and knees slightly out. This will be your starting position. Descend slowly by sliding down the wall….
Box Jumps Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position. Perform a short squat in preparation for jumping, swinging your arms behind you. Rebound out of…
This is a combination of exercises, DB Squat, Barbell Step Up and DB/Barbell Shoulder Press. See Below. DB Squat to DB Shoulder Press Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up…
Kneeling Squat Set the bar to the proper height in a power rack or smith machine. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders….
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…
Option A Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a mat/pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that…
Hey Goal Diggers! I definitely wanted to share another one of my favorite glute exercises which in my opinion targets the glutes (more specifically gluteus maximus) way more effectively than squats. They are called, Hip Thrusters/ Glute Bridges and there are several variations. This exercise was invented…
Hey Goal Diggers! Thought I’d share one of my favorite glute exercises in honor of hump day!! Lol Introducing… The hovering hip abduction!! Most gyms have this machine and if you’re lucky it faces a wall lol here we go… Step 1 Get in there!…