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…
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…
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
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…
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…
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…
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…
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,…
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…
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…
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…
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…
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…
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…
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…
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…
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….
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…
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…
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….
While standing straight, hold a barbell plate in both hands at the 3 and 9 o’clock positions. Your palms should be facing each other and your arms should be extended with a slight bend at the elbows and the plate should be down near…
Set the treadmill to a very slow pace of 1 or 2 mph. Get into a plank position, behind the treadmill with your hands on the side of the treadmill base. Strive to keep your body in a straight line from head to heels….
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…
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…
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…
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. Kneel in front of the end of the bar (use a mat if necessary). Raise the bar from the floor to your chest. This…
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…
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…
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….
Sit-up Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers….
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 video is a combination of 5 exercises using a resistance bands. Bicep Curls To begin, stand on an exercise band so that tension begins at arm’s length. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping…
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…
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!…