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…
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…
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,…
Perform 20-25 Plyo Lunges immediately followed by 10 TRX Pistol Squats (each leg) Rest 60 seconds & Repeat 3-4 times Video Credit –Â 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 –Â 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…
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…
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…
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…
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…
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…
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 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…
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…
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…
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…
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….
(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…
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….
Obtain/Locate a short bench, step or box. Get into a prone position on the floor, supporting your weight on your arms and place one foot on the bench, step or box. Your other leg can be suspended in the air or resting on your…
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 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 be your starting position. Slowly…
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
(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…
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…
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…
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….
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…
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…
With one arm holding a dumbbell, bend the elbow so that it creates a 90-degree angle between the upper arm and the forearm. Tip: Keep the arm parallel to your torso. This will be your starting position. As you breathe out, externally rotate your…
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…
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…
This video is a combination of three bicep curl variations. EZ Bar Bicep Curls Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be…
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with…
Select the weight on a low pulley machine, attach and grasp the rope attachment with both hands. Face away from the pulley and put your arms straight down with your hands in front of your thighs. This will be your starting position. While maintaining…
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…
Secure a bench against a wall to prevent from sliding. Get into a prone position on the floor, supporting your weight on your toes and your arms. Alternate raising one arm at a time and placing on the bench, then back down to the floor….
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…
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…
Get into a plank position with your weight evenly distributed on your elbows and toes, keeping your back straight and your hips in line with your back.This will be your starting position. Maintaining your body weight on three limbs, extend one hand in front…
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…
Suns out; guns out! This gym gem I picked up from my coach. I’ve shared it on social media before but not here! There are so many variations of bicep curls however this has easily become one of my favorites. Instructions: Find the Low Row…