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Neck Stretch

1. Stand tall with your head facing forward.
2. Lower your left ear to your left shoulder as far as is comfortable.
3. Place your left hand on your head, just above the right ear and gently pull the head a
little further to the left side to feel the stretch on the right side of your neck.
4. Release the stretch and repeat on the other side.

Lying Face Down Plate Neck Resistance
Primary muscle group: Neck
Secondary:
Equipment: Full gym
1. Holding a weight plate behind your head, lie face down on a flat bench so that your
whole body is supported.
2. Make sure that your shoulders are past and raised a little off the end of the bench.
3. Lift your upper chest, neck and face off the bench slightly. This is the start position.
4. Holding the plate in position on the back of your head, slowly lower your head down
over the edge of the bench (like nodding “yes”).
5. Return to the starting position. Hold for a count of one.
6. Repeat.
Note: Do not use your hands to pull your head down or use a jerking motion when returning
to the start position.

Cat
Back Stretch
1. Kneel on a mat with your hands and knees shoulder-width apart.
2. Pull your abs in, hunch your back up and flex your spine.
3. Hold the stretch and then release to the starting position.

. 3. 2. Hold the stretch and then release the leg to starting position. 5. Grab hold of your right knee and gently pull it up to your chest until you can feel a slight stretch in your lower back. Try to bring the knee as close to your chest as is comfortable while keeping the left leg relaxed. Lie on your back on a mat with your legs extended in front of you and backs of heels on the floor. Repeat with the left leg. 4.Knee-to-Chest Lower Back Stretch 1.

6.keeping your arms fully extended. Place two dumbbells on the floor. Bend knees and hips to lower your torso in a squatting movement. 2. At the bottom of the squat grip the dumbbells with an overhand grip. 3. Do not round your back.Dumbbell Deadlift Primary muscle group: Glutes & Hamstrings. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Repeat. Middle & Lower Back / Lats Secondary: Calves. Stand facing the dumbbells with your feet shoulder width apart. Return the dumbbells to the floor in the same manner you picked them up. . 7. 5. 4. Quadriceps Equipment: Dumbbells 1.keep your back straight.

Note: This exercise can be done using one arm and it’s opposite leg at a time. with your arms fully extended above your head and your legs fully extended behind you. For example. Only the tops of your quads and your lower abdomen should be in contact with the floor. right arm and left leg raised while your left arm and right leg remain on the floor. 2. 4. Return to the starting position for a count of one. 3. Hold for a count of 2 while squeezing your abdominals and obliques. then repeat. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.Superman Primary muscle group: Middle & Lower Back / Lats Secondary: Abs & Obliques Equipment: No equipment 1. Lift your chest. arms and legs off the floor by arching your back. Lie face down on a mat. .

Pause then repeat. Middle & Lower Back / Lats Equipment: No equipment 1. 5. 6. hips and thighs are in a straight line. Continue until your back. 4.Hip Raise / Butt Lift / Bridge Primary muscle group: Glutes & Hamstrings Secondary: Abs & Obliques. Place your hands out to your sides palms flat for stability. 3. Hold for a count of one. Raise your glutes off the floor by extending your hips upward while pushing down through you heels. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. . 2. Keep your back straight. Return to the start position by lowering your hips back to the floor.

You should feel a slight pull in the hamstring.Hamstring Stretch 1. . 4. 2. Bend your left leg and place the foot against your inner right thigh. 3. Hold the stretch and then repeat on the left leg. Sit on a mat and extend your right leg out to the side. Lean forward from the hips and reach for your ankle as comfortably as you can.

Stand tall against a wall with your head and back touching the wall. 3. Quadriceps Secondary: Calves Equipment: No equipment 1. 4. .Wall Sit / Squat Primary muscle group: Glutes & Hamstrings. Return to starting position by straightening your knees and standing tall again. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position 5. 2. Position your feet so that they are shoulder-width apart and a few inches away from the wall. Rest your arms at your sides.

Return to the start position by lowering your hip to the floor. . Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Yhis is the start position. Perform the exercise by pushing down through your other heel and pushing your hips up. Complete all the repetitions for one set before changing legs.Single Leg Glute Bridge / Hip Extension Primary muscle group: Glutes & Hamstrings Secondary: Quadriceps Equipment: No equipment 1. 5. 2. Continue until your hips are in a straight line with your torso. 4. Hold for a count of one. Raise one leg off the floor and bend your knee up towards your chest. 3. raising your glutes off the mat.

Cross your arms in front of your body. Your toes should be pointing straight ahead or only slightly outward. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. . Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Continue until you feel a slight stretch in your quadriceps. Quadriceps Secondary: Calves Equipment: No equipment 1.Bodyweight Squat Primary muscle group: Glutes & Hamstrings. Pause for a count of one. 5. 2. 6. Repeat. 3. Stand with your feet hip width apart. 4. Keep your back straight at all times. place your hands behind your head (prisoner squat) or at the sides of your head. Do not let your knees extend out beyond the level of your toes.

Complete all the repetitions for one set full set. 2. or you can alternate between legs for each rep. 6. that when you bend your right knee. And your back straight. Slowly bend both your knees. Take a long stride forward with your right leg. 3. to lower your hips until your left (rear) knee is just above the floor. .Dumbbell Lunges Primary muscle group: Glutes & Hamstrings.stand with your feet shoulder width apart. Note: Do not let your knee travel past your toes in the down position as this can cause instability and injury. Your right foot should be in a position. Return to the start position by slowly straightening your legs and raising your body back to a standing position. 4. Hold for a count of one. Quadriceps Secondary: Calves Equipment: Dumbbells 1. then switch legs. 5. your upper and lower leg form a 90 degree angle. Holding a dumbbell in each hand. Keep your shoulders back.

switch legs. Position your hands underneath your shoulders and place your knees under your hips. Once you’ve completed the reps on the right leg. 4. 5. 3. Lower the knee without touching the floor and repeat the lift. 2. . Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip. Position yourself on all fours on a mat.Donkey Kicks Primary muscle group: Glutes & Hamstrings Secondary: Equipment: No equipment 1.

5. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Try to relax your core so that your back and abs are in a natural position. Reverse the movement to return to the starting position. . Kick your raised leg straight back slowly until it is in line with your torso. 3. 4. Now raise your right thigh out to the side.Fire Hydrants Primary muscle group: Glutes & Hamstrings Secondary: Equipment: No equipment 1. Place your knees hip-width apart and bend them at a 90 degree angle. 2. keeping the hips still. Maintain this posture as you raise your right knee and bring it as close to your chest as you can. 6.

breathe normally. Note: When performing this exercise. Lie face down on a flat bench with your hips on the edge of the bench. 3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position. As your strength increases. Fully extend your legs and raise your feet up from the floor so that they are in line with your body . Place your arms on top of the bench. Then lower the left leg as you lift the right leg and so on. using them to hold on to the front edge of the bench for stability. 4. 5. you can add ankle weights . 6. 2.Flutter Kicks Primary muscle group: Glutes & Hamstrings Secondary: Equipment: No equipment 1. Alternate in this manner until you have done all repetitions for each leg. Start the exercise by raising you left leg higher than your right leg.

3.Standing Quadricep Stretch 1. Stand next to a wall or stationary object to support your balance. 2. Straighten the right hip by moving your knee slightly backwards and making sure it faces the floor. Hold the stretch and repeat on the left leg. Don’t let your knee flare out towards the side 4. . Grasp the top of your right ankle or forefoot with your right hand and pull the ankle or foot towards your buttocks.

6. Continue down until your front knee is just above the ground. Bend your knees as you do this so your body is lowered towards the ground. Stand straight with your feet shoulder width apart and place your hands on your hips. using your obliques to keep your balance. Note: Try to keep your hands on your hips at all times. Push down through your front heel and extend both knees to return to the start position. Keep your other foot in place behind you. 2.Bodyweight Walking Lunge Primary muscle group: Quadriceps Secondary: Calves. (Your front leg should be bent 90 degrees at the knee) 5. Hold for a count of one. 4. When you have lunged with both legs. 8. . Glutes & Hamstrings Equipment: No equipment 1. Step forward with either leg in a long stride. 3. This is the start position. 7. Keep your back straight throughout the movement. Pause then repeat with your other leg. that is one repetition. Repeat.

keeping your arms straight. 5.Dumbbell Side Lunge Primary muscle group: Quadriceps Secondary: Glutes & Hamstrings. Begin by standing with dumbbells in hand at your sides. Take a big step to the right with your right foot. Place your feet hip-width apart. Return to the starting position by extending your right hip and knee. bring your foot back in to a standing tall position. Land with your heel followed by the rest of your foot and flex the right knee so that you lower your hip and body until your knee and hip are at a 90 degree angle. Once they are straight. . 4. Middle & Lower Back / Lats Equipment: Dumbbells 1. Keep your left leg only slightly angled. 2. 3.

7. 4. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Quadriceps Secondary: Calves Equipment: No equipment 1. Keep your back straight at all times. Do not let your knees extend out beyond the level of your toes. 2. Stand with your feet hip width apart. drive down through your heels pushing yourself up of the floor with your quads. 6. 3. Pause for a count of one. Continue until you feel a slight stretch in your quadriceps. Repeat . At the same time extend our arms out above you.Jump Squat Primary muscle group: Glutes & Hamstrings. Land with your knees slightly bent to absorb the impact. Your toes should be pointing straight ahead or only slightly outward. place your hands behind your head or at the sides of your head. 8. 5. 10. Cross your arms in front of your body. 9. In an explosive movement.

5. Return to the start position. . 3.Goblet squat Primary muscle group: Quadriceps Secondary: Calves. 2. Glutes & Hamstrings. Shoulders Equipment: Dumbbells 1. 4. You should hold the dumbbell by one end between your hands. Hold for a count of one. Stand with your feet shoulder width apart while holding a light dumbbell to your chest. 6. This is the start position. with the other end extending down your torso. Continue down until your thighs are parallel to the floor. Repeat. Squat down keeping your slightly arched and pushing your hips back.

This is the start position. . 4. Notes: This exercise can be performed as a timed exercise. 2. As you return to the ground. bring your feet together and your hands back to your sides with your arms fully extended. As you do so. 3. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart. raise both arms out and up in a smooth arc until your hands meet above your head. Stand with your feet together.Jumping Jacks Primary muscle group: Quadriceps Secondary: Calves. completing as many reps as possible in a set time or. in sets with a fixed number of repetitions per set. arms fully extended with your hands by your sides. bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep. To increase intensity. 5. Continue without pause for the desired amount of time or repetitions. Glutes & Hamstrings Equipment: No equipment 1.

Mountain Climbers Primary muscle group: Quadriceps Secondary: Chest. Your body should be in a straight line. 4. flex your knee and hip at the same time to bring your knee up and under your hip. 3. Using an explosive movement. with your weight supported on your hands and toes only. Glutes & Hamstrings. reverse the position of your legs. shoulder width apart. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor. by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition. . 2. Your other leg should remain fully extended. Continue alternating in this manner for the desire amount of time. 6. 5. Starting with either leg. Place your hands flat on the floor. This is the start position. Shoulders Equipment: No equipment 1.

Plié / Sumo Dumbbell Squat / Deadlift
Primary muscle group: Quadriceps
Secondary: Abs & Obliques, Calves, Glutes & Hamstrings
Equipment: Dumbbells, Kettlebells

Straight-Leg Calf Stretch
1. Stand a few inches away from a wall, facing it and place both hands on the wall with
your arms extended.
2. Lean against the wall and bend on leg forward with the other leg extended straight
back. Your feet should both be facing forward.
3. Push the rear heal to the floor and bring the hips slightly forward.
4. Hold the stretch and repeat on the other leg.

Standing Dumbbell Calf Raise
Primary muscle group: Calves
Secondary:
Equipment: Dumbbells, No equipment
1. Place an exercise step or something similar on the floor in front of you. It should be
two or three inches high.
2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the
step. Make sure the arches of your feet are not on the step and your heels are on the
floor.
3. Raise your heels as high as possible by pushing through the balls of your feet and toes
while extending your ankles. Hold for a count of one.
4. Return to the starting position by bending your ankles until you feel a stretch in your
calves.
5. Repeat.

Point your feet downwards to lengthen your spine. Warning: Avoid this stretch if you have back problems. . Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly.Cobra Abdominal Stretch 1. Hold the stretch and then lower down to starting position. 2. 4. Lie face down with your hands under your shoulders. 3.

. 3. Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can. wall or stationary object for support. Don’t just let gravity pull the leg – actively use the muscles! 4. 2. Switch sides once you have completed repetitions on the first leg.Forward Leg Hip Swings 1. Stand tall holding onto a pole.

lifting the knees as high as you can. 2. 4. Begin jogging in place. Try to lift your knees up to hip level but keep the core tight to support your back. Bring the knees towards your hands instead of reaching the hands to the knees! . 3. For a more advanced move.High Knees 1. hold your hands straight at hip level and try to touch the knees to your hands as you lift them.

Stand tall holding onto a pole or stationary object for support. . 3. 2. Engage your abs as you swing your one leg as far out in front of you and then back behind you as you comfortably can. Switch sides once you have completed repetitions on the first leg.Side Leg / Hip Swings 1.

3. Repeat with the left leg and continue to alternate legs as you walk. Try not to round your lower back.Walking High Kicks 1. . 2. Maintain this posture as you raise your right knee as high as you can and step forward. Begin by standing tall with your feet placed shoulder-width apart.

Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly. Pause and repeat. 4. Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. 3. Leaning back to about a 45-degree angle from the bench. Make sure you exhale as you perform this part of the movement. . Hold for a count of one. Pull your knees in toward you at the same time moving your torso towards them. Grip the sides of the bench for stability.Bench Leg Pull-In / Knee-up Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. This is the start position. 2. 5.

knees bent and your feet flat on the floor slightly wider than shoulder width apart. . palms facing in. 3. this time to your left side. Fully exend your arms down the side of your body. 6.Alternate Heel Touchers Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. 2. 4. inhaling as you do so. Lie on an exercise mat. Repeat. crunch your torso forward and to the right until you can touch your right heel with your right hand. When you have completed the movement on both sides. 7. Repeat the movement. This is the start position. you have done one repetitition. with your back flat. 5. return to the starting position smooth motion. Hold for a count of one. Exhaling.

As you do so. This is the start position. 4. 8. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. Slowly move your legs in a pedaling action as if you are riding a bicycle. Place your hands lightly on the sides of your head. Quadriceps Equipment: No equipment 1. 5. 7. exhale and bring your opposing elbow close to each knee by crunching to one side. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition. Curl your torso upwards so your shoulders are slightly raised off the floor. 2. 9. After each crunch. Doing so may cause injury.Bicycle Crunches / Air Bikes Primary muscle group: Abs & Obliques Secondary: Glutes & Hamstrings. repeat the movement to the other side. Note: Do not use your hands to pull your head and neck up during this exercise. . Without pausing. Repeat without pausing for the desired number of repetitions to each side. 6. Right elbow to left knee. return to the start position inhaling as you do so. 3. Left elbow to right knee.. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.

Complete 1 full push up. 2. . 5. Repeat. Lean forward. This is the start position. (In a push up position) 4. Quadriceps Secondary: Chest. 8. at the same time jumping your legs out behind you until they are fully extended. Shoulders Equipment: No equipment 1. 3. so your weight is on your hands. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. Jump your feet out by spreading your legs. Use an explosive motion to push through your heels and return to the start postion. squat down and place your hands palms down on the floor in front of your feet. 7. In one smooth motion.Burpees Primary muscle group: Abs & Obliques. then immediately jump them back together. so that they are wider than hip width apart. Stand straight with your feet shoulder width apart and hands by your sides. Jump your feet forward to just behind your hands. 6.

. Make sure you breath out as you perform this movement. Lie flat on your back with your knees bent to about 60 degrees with your feet flat on the floor. Place your hands behind or on the sides of your head. Return to the start position inhaling as you do. while bringing your right elbow and shoulder across your body in a twisting motion. Note: If you prefer. Curl your chest and shoulders up. 4. bring your left knee up toward your left shoulder. you can complete all the repetitions for one side before switching to the other. Repeat the movement this time using your left elbow and right knee.Cross-Body Crunch Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Reach forward with your elbow and try to touch your knee contracting your abdominal muscles to pull your body up. At the same time. Crunching both sides is one repetition. 6. 3. 5. 2.

Dumbbell Side Bend Primary muscle group: Abs & Obliques Secondary: Equipment: Dumbbells 1. 5. Note: This exercise can be performed seated on a bench or with a barbell. palm facing in. 4. 7. This is the start position. Place your right hand on your waist. exhaling as you do so. 3. Stand straight. 2. Keeping your back and head straight. Inhale as you bend. your feet shoulder width apart. bend only from your waist to the right. 6. Return to the start position. . while holding a dumbbell in your left hand with your palm facing in to your body. Complete all repetitions holding the dumbbell with your left hand before changing hands. Continue as far as possible. then hold for a count of one. Repeat the movement this time bending to the left and returning to the start position.

Repeat. Beginners: You can perform this exercise in a modified push up stance. However a dive bomber incorporates a traditional push up at the midway point of the movement. 2. Notes: Hindu push ups are sometimes referred to as Dive Bombers. 4.Hindu / Judo Push Up / Dive Bombers Primary muscle group: Abs & Obliques. Triceps Secondary: Middle & Lower Back / Lats Equipment: No equipment 1. 6. Keep your back straight and fully extend your legs behind you into a regular push up position. so that your chest and body arc forward and your hips move towards the floor. As you reach the start position. 5. 3. This will push your torso upwards so that your head and chest raise and you are looking above you. with your knees on the floor so the movement is completed using mainly your upper body. until your back arches upwards and you are looking between your feet. but with your feet spread slightly wider than shoulder width. Place your hands flat on the floor shoulder width apart. (Your body should form an upside down “V” shape) This is the start position. bend your elbows. Your body should be supported on your toes and hands only. Shoulders. 7. Slowly inhale and push through your arms to return to the start position. continue the movement by arching your back and straightening your arms. . As you slowly exhale. Chest. move your hands back towards your feet. That is. Keeping your arms straight.

Chest. 5. 3. Calves. 2. Middle & Lower Back / Lats Secondary: Biceps. Forearms. 4. . Shoulders Equipment: No equipment 1. Take small steps and walk your feet to your hands. Keep your legs straight as you walk your hands as far forward as you can. Continue for the desired amount of repetitions and then straighten up to the starting position. Glutes & Hamstrings. Stand tall with your legs extended straight.Inchworm Primary muscle group: Abs & Obliques. Bend over from the hips and touch the floor with your palms flat on the floor. Don’t let your hips sag.

Your arms should be fully extended. your legs should remain fully extended at between 35-45 degrees from the floor. 4. 3. 2. 7. Return to the start position by lowering your arms and legs back to the floor. Your upper body should be raised off the floor.This is the start position. Bend at your waist and at the same time. parallel to your legs. 6. 8.Jackknife Sit-up / Crunch Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Repeat . raise your legs and arms to meet in a closed jackknife position. extending your arms straight back behind your head. Fully extend your legs also. 5. At this point. Exhale as you do this. Lie flat on an exercise mat. exhaling as you do so.

Shoulders Equipment: Kettlebells .Kettlebell Windmill Primary muscle group: Abs & Obliques Secondary: Glutes & Hamstrings.

Keep your body in a straight line by tightening your abdominal and oblique muscles. 2. Hold for as long as possible. Your elbows should be bent at 90 degrees. supporting them on your toes and balls of your feet. Note: For extra balance training and core strengthening. . you can lift one arm or leg. 3. Extend your legs straight out behind you. Get into a face down position on the floor supporting your upper body on your forearms. 4.Plank Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1.

Plank Leg Lift Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. 3. Engage your core muscles and lift one foot off the floor. Your heel should lift until it is in line with your buttocks. Your toes should touch the floor and your torso should be lifted in a straight line. Slowly lower the leg to the starting position and repeat with the other leg. Lie on a mat and position yourself in a plank position. . Place your elbows on the floor beneath your shoulders. 2. Keep the rest of your body as still as you can.

6. 3. exhaling as you do so. As you inhale. In a controlled movement. 2. This is the start position. Repeat. 8. flat on the floor beside you. or as far as comfortable. Lie flat on an exercise mat on the floor. Continue the movement until your knees are touching your chest. . draw your knees up towards your chest. Keeping your feet together. Extend your legs fully and place your hands palms down. until your thighs are at 90 degrees to the floor and your calves are parallel to it.Reverse Crunch Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. 7. return your legs to the start position. curl your hips up off the floor while bringing your knees further towards your chest. 4. Hold for a count of one. 5.

Note: As your strength increases.Russian Twist Primary muscle group: Abs & Obliques. 5. In a smooth motion. 6. you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.this time to the left side of your body.This is the start position. 7. Keep your arms fully extended in front of your chest. twist your upper body to the right until you feel a stretch in your back and sides. . Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Repeat the movement. Raise your upper body from the mat to form V-shape with your thighs. clasping your hands together. Hold for a count of one and inhale. Keep your arms parallel to the floor and exhale as you do this. 3. Keep your knees bent. Middle & Lower Back / Lats Secondary: Equipment: No equipment 1. Return to the start position while breathing out. 4. Repeat. 2.

Push your back down flat into the floor to isolate your abdominal muscles. 6. Continue to push down into the floor with your lower back. 9. . 5.Sit-up / Crunch Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Return to the start position in a smooth movement. Raise your shoulders about four to six inches only. 8. Hold and squeeze your abdominal muscles for a count of one. 3. 4. 2. Gently curl your shoulders forward and up off the floor. Place your hands lightly on either side of your head. with your knees bent at 90 degrees. you can place your feet up on a bench a few inches apart with your toes turned inwards and touching. Lie flat on your back with your feet flat on the ground. Alternatively. Keep your elbows in so that they are parallel to your body. 7.

Contract your abdominal muscles and relax your shoulders.Side plank Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Repeat. 7. while your forearm is at 90 degrees. while keeping your body in a straight line. . This is the start position. Lie on your side on an exercise mat. Continue breathing throughout the whole exercise. Hold this position for as long as you can. Fully extend the top arm down the side of your body. Fully extend your legs with one resting on top of the other. 8. 4. 2. 6. Relax and change sides. Your upper arm should be parallel to your body. 3. Lift your body off the ground and balance on your forearm and the side of your foot. 10. 5. 9. Bend the arm at floor level to 90 degrees.

use smooth controlled movements. again exhaling as you do so. Sit on an exercise mat with your legs fully extended and your upper body upright.Weighted Twist Primary muscle group: Abs & Obliques Secondary: Biceps. . 4. Return to start position and repeat. Lean back about 15 degrees to balance your body. In a smooth motion. 2. 5. This is the start position. Middle & Lower Back / Lats Equipment: No equipment Warning: When performing this exercise. Cross your your ankles and raise them off the floor slightly. 9. Bend your knees towards you slightly. 1. 3.turn your torso to the left and touch the plate on the floor. 6. 8. Hold the plate out in front of your abdominals keeping your arms bent slightly. 10. 7. this time to your right side. Grip a weight plate between both hands. Repeat the same movement. Forearms. Return to the start position inhaling as you do so. Make sure you exhale as you do this. Jerking or using momentum to swing the weight can cause serious lower back injury.

Note: This exercise has 3 levels of difficulty:    Beginner: With the knees and hip bent as described above. keeping your back flat with no arching of the spine. Pause briefly. rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back. As you exhale. 5. Extend your arms out beside you at shoulder level. Your upper body should form a “T” shape.Windshield Wipers Primary muscle group: Abs & Obliques Secondary: Equipment: No equipment 1. Intermediate: Feet up with knees at 90 degrees but the hips remaining in a neutral position. with your palms pressed firmly to the floor. then rotate to the other side without pausing in the start position. 2. 6. When you have rotated to both sides. Raise your feet off the floor by bending your hips and knees to 90 degree angles. Advanced: Legs straight and hips bent at 90 degrees so your body forms an “L” . This is the start position. Lie on an exercise mat. 4. 7. that is one repetition. Repeat for the desired number of repetitions. 3.

Return the arms to the starting position. 3. Stand tall and place your hands together with your arms extended straight out in front of you. extended in front of you.Chest Stretch 1. 2. Your palms should face front and you should feel the stretch along your chest. . Keep your arms straight and then move them back as far as you comfortably can.

4. Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement. 3. 2. Pause briefly. lift off your knees so that your body forms a straight line and just your hands and toes touch the floor. Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. With your fingers facing forwards. aiming to touch your chest to the top of your hands. Position yourself on all fours on a mat. Bend your elbows and lower your body towards the floor. Return to the starting position by extending your elbows and lifting your body off the floor again.Diamond / Tricep Pushup Primary muscle group: Triceps Secondary: Chest. Place your hands in front of you and shoulder-width apart. 6. . This creates a diamond shape between your hands. Shoulders Equipment: No equipment 1. 7. Your elbows and wrists should be in line with your chest. 5.

Triceps Equipment: No equipment .Decline Pushup Primary muscle group: Chest Secondary: Shoulders.

As you push the weights up. Repeat Note: Be sure to concentrate on a balanced movement when lifting the dumbbells. 5. Continue lowering your arms until they are a little lower than parallel to the floor. Lie on a flat bench holding a dumbbell in each hand with an overhand grip. 7. Triceps Equipment: Dumbbells 1. Your palms should be facing forward. Hold for a count of one. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.) 8. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground. move your arms in an arc to bring the dumbbells together. 6.Dumbbell Bench Press Primary muscle group: Chest Secondary: Shoulders. 2. until they meet over the center of your chest. 3. 4. Lower the dumbbells by slowly bending your elbows back to 90 degrees. Push the weights up by straightening your arms. Use both arms equally spaced and moving at the same speed. . Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders.

3. Position the weight over your chest with your elbows slightly bent. 5. To return to the starting position. Grasp a dumbbell between your hands under the inner plate.Dumbbell Pullover Primary muscle group: Chest Secondary: Middle & Lower Back / Lats. Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line. Lie with your upper back perpendicular on a bench. Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso. Triceps Equipment: Dumbbells 1. Shoulders. Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement. 6. 4. pull the dumbbell up and over your chest. 2. . palms facing up.

Make sure you keep your back flat and your shoulders pushed back Turn your hands in so that your palms are facing each other. 7. (As if you are hugging someone) Lower the dumbbells out to the side of your shoulders. 2. Shoulders Secondary: Equipment: Dumbbells 1. Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching. Lie on the bench and hold a dumbbell in each hand with an overhand grip. while keeping your elbows slightly bent in a smooth arcing motion. 8. Continue lowering them until you feel a stretch in your chest and shoulders. 6. 3. Repeat . holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. 4. Pause for a count of one.Incline Dumbbell Fly Primary muscle group: Chest. Set up an incline bench at about 30 degrees. 5.

Here there is no upper arm support so it’s important to ensure there is no movement or swinging of the upper arm. smooth arc inhaling as you do so. . 4. Do not swing the dumbbell down. contracting your biceps and exhaling. 2. knees bent and your feet flat on the floor with a dumbbell between your feet. Use either arm to pick the dumbbell up and hold it with an underhand grip. 6. Sit on a flat bench with your legs spread. 8. only your forearms should move. Your palm should be facing away from your thigh. 5. 3. This is the start position. Hold for a count of one while squeezing your biceps. Curl the dumbbell forward and up in a smooth arc.This exercise can be performed standing in a bent over position.This harder version of concentration curls isn’t recommended for people who suffer lower back issues. 7. Return to the start position in a controlled. Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level. Notes: Throughout this exercise.Concentration Curls Primary muscle group: Biceps Secondary: Forearms Equipment: Dumbbells 1. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. Place the back of that upper arm on the top of your inner thigh on the same side. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

5. 3. Repeat. 7. This is the start position. Keep your elbows tucked in to your sides. 8. Stand straight holing a dumbbell in each hand with a neutral grip. . 4. Keeping your upper arm stationary. 6.Hammer Curls Primary muscle group: Biceps Secondary: Forearms Equipment: Dumbbells 1. inhaling as you do so. Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Other examples include. sitting with or without back support. exhale and curl the dumbbells up towards your shoulders. 2. using alternating arms and also using a cable station’s lower pulley. Hold for a count of one and squeeze your biceps. Return to the start position in a smooth movement. Keep your arms fully extended with your palms facing in to your sides. Note: There are many ways to perform this movement.

Using your back muscles. 9. 8. . Place a dumbbell on each side of a flat bench. Shoulders. 2. Repeat. Upper Back / Traps Secondary: Biceps Equipment: Dumbbells 1. 6. 7. keeping your upper arm close to your side. Place your right knee on the end of the bench. The palm of your hand should be facing into you. 4. At the top of the movement. Keep your lower back straight. hold for a count of one and squeeze your back muscles. pull the dumbbell straight up to the side of your chest. Complete all repetitions for one side before switching sides. With your left hand. Note: This exercise can be performed using a cable station. with a stirrup handle attached to either the high or low pulley. 3. Exhale as you do so. 5. while placing your right hand on the bench in front of you for support. pick up the dumbbell with an overhand grip.One Arm Dumbbell Row Primary muscle group: Middle & Lower Back / Lats. Return to the start position inhaling as you do so. This is the start position. Bend your torso from the waist until your upper body is parallel to the floor.

Spread your legs to slightly wider than hip width apart with your toes supporting your weight. 6. 5. that is one repetition. 9. This is the start position. 2. Repeat for the desired number of repetitions. When you have rowed both arms. 4. 7. Lower the bell to the floor and without pause. 8. . Lower strength and poor form has the potential for injury to the middle and lower back and wrists. Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow. Triceps Equipment: Dumbbells Warning: This is an advanced level exercise. Place two dumbbells or kettlebells on the floor about shoulder width apart. Your breathing should remain constant throughout the movement. Hold for a count of one.Renegade Row / Alternating Plank Row / Commando Row Primary muscle group: Middle & Lower Back / Lats Secondary: Abs & Obliques. Biceps. Middle & Lower Back / Lats. Chest. then repeat the movement with your other arm. In a push up position. place your hands on the grip section of each bell for support. 3. 1.

Continue curling the dumbbells up until they are at shoulder level and your biceps are fully contracted. 4. Hold for a count of one as you squeeze your biceps.Reverse Curl Primary muscle group: Biceps. 2. Stand holding a dumbbell in each hand using an overhand grip.. This exercise can be performed using a barbell. Your arms should be fully extended and your feet shoulder width apart. 3. straight bar or E-Z bar attachment connected to the low pulley of a cable station. 7. Forearms Secondary: Equipment: Barbell / EZ-Bar. 5. Keeping your upper arms stationary and your back straight. Note: Do not swing your hips or arms to use momentum for this exercise. curl the weights up towards your shoulders exhaling as you do so. Dumbbells 1. This is the starting position. 6. . inhaling as you do so. Use only your forearms for this movement. Cable station. Return to the starting position in a smooth arc. Repeat.

Keeping your upper arms upper arm stationary. Keep your back straight and shoulders back. Note: This exercise can be performed by alternating between arms. start to curl the dumbbells upwards in a smooth arc. 9. 10. Sit on a flat bench holding a dumbbell in each hand with an underhand grip. 5. Repeat. 8. . so that your palms face in towards you at the end of the movement. As you curl the dumbbells upwards rotate your wrists. This is the start position. Hold for a count of one as you squeeze your biceps.Seated Dumbbell Curl Primary muscle group: Biceps Secondary: Equipment: Dumbbells 1. 4. 3. return to the start position. 2. Keep your arms fully extended with your elbows close to your sides. Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted. 6. 7. Rotate your palms so that they are facing in towards you. rotating your wrists back to an underhand grip position.

7. stand with your feet shoulder width apart. 6. . Your forearm should be in a vertical position.Standing Dumbbell Curl Primary muscle group: Biceps Secondary: Equipment: Dumbbells 1. Holding a dumbbell in each hand. Squeeze or flex your bicep and hold for a count of one. 5. Do not swing your hips to get the weight moving. rotating your forearms. Slowly lower the dumbbells to the starting position. Curl the dumbbells up towards your shoulders. 3. 4. Repeat. 2. 8. Note: You can also perform this exercise by alternating between left and right arms or one arm at a time. Let your arms hang by your side with your palms facing in to the side of your body. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Keep your elbows close to your sides.

6. Shoulders Secondary: Upper Back / Traps Equipment: Dumbbells 1. At the top of the movement. 3. Repeat.Upright Dumbbell Row Primary muscle group: Biceps. Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out. 4. Return to the starting position slowly to keep tension on the muscles. Note: this exercise can be performed using a barbell. Holding a dumbbell in each hand.EZ bar or a cable station with a straight bar or EZ bar attachment. . 2. 5.stand with your feet shoulder width apart. flex or squeeze your biceps and forearms. Hold for a count of one. The dumbbells should be resting on your thighs with your palms facing in.

2. 3.Shoulder Stretch 1. Hold the stretch and then release. holding it with your left arm just below or above the elbow. Repeat the stretch with the left arm. Stand tall and bring your right arm across your upper body. .

ehaling as you do so. Raise the dumbbells to head height by rotating your arms forward and up. 5. bring them in towards each other until the dumbbels touch lightly together. In a controlled movement. 3. As your arms reach the fully extended position. 4. 8. Hold for a count of one. while squeezing your shoulder muscles. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. Keeping your back straight and using only your arms. 7. inhaling as you do so. Repeat. stand straight. 6. extend through your shoulders and elbows to drive the dumbbells straight up. return to the starting position. 2.Standing Overhead Dumbbell Press Primary muscle group: Shoulders Secondary: Triceps Equipment: Dumbbells 1. with your feet shoulder width apart. This is the start position. . Holding a dumbbell in each hand.

2. press both kettlebells overhead by extending your arms straight up. At the bottom. Clean two kettlebells to your shoulders. reverse direction and stand by extending your knees and hips and pushing down through your heels.Kettlebell Thruster Primary muscle group: Shoulders Secondary: Quadriceps. This will be your starting position. using the momentum from the squat to help drive the weights upward. As you do so. 3. return the weights to the shoulders. straight back as you descend as low as you can. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. . lowering your hips between your legs. Triceps Equipment: Kettlebells 1. As you begin the next repetition. 4. Begin to squat by flexing your hips and knees. Maintain an upright. Rotate your wrists as you do so.

Note: This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells. When both dumbbells have been raised and lowered in a cycle. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. 6. 8. Your palms must always face down for this exercise. that is one repetition. This is the start position.Forward / Front Dumbbell Raise Primary muscle group: Shoulders Secondary: Equipment: Dumbbells 1. Inhale and slowly lower the dumbbell to the start position. 2. 5. Raise the left dumbbell out and upwards. begin to lift the right dumbbell. while keeping a slight bend in your elbow. Repeat. . 7. Exhale as you are raising the dumbbell. Stand straight holding a dumbbell in each hand with an overhand grip. Continue raising the dumbbell until you arm is a little above parallel to the floor. 3. duplicating the movement. 9. As you lower the left dumbbell. Pause for a count of one. 4.

5. Hold for a count of one. Raise the dumbbells by slowly lifting your shoulders in a shrugging motion. One direction on the lift. Note: You can also rotate your shoulders in a circular movement during this exercise. Stand with your feet shoulder width apart and a dumbbell in each hand. 3. Repeat. 4. 2. Relax your shoulders so they hang as low as possible. Keep your arms extended and by your sides and with your palms facing in. .Dumbbell Shrug Primary muscle group: Shoulders Secondary: Equipment: Dumbbells 1. Slowly relax your shoulders to return to the start position. 6. the opposite direction when lowering to the start position.

Rotate your wrists so that the palms of your hands are facing away from you. 8. This is the start position. Raise the dumbbells to your shoulders. 6. 7. Note: This exercise can be performed standing or sitting on flat bench. 2. As you exhale. 4. For people with lower back problems. holding a dumbbell in each hand with an overhand grip. Triceps Equipment: Dumbbells 1. Pause for a count of one. Sit on a military press bench or bench that has a back support. Repeat.Dumbbell Shoulder Press Primary muscle group: Shoulders Secondary: Chest. 3. . the version described is better. push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement. 5. Slowly return to the start position inhaling as you do so. Place the dumbbells on top of your thighs with your palms facing down.

6. while holding a dumbbell in each hand with a neutral grip. Keeping your arms fully extended and your torso stationary. This is the start position. 5. Repeat. Keep your elbows close to your sides. Return to the start position in a smooth controlled movement inhaling as you do so. with your palms facing in to your body. Hold your arms fully extended by your side. Stand with your back straight. lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so. 7. feet shoulder width apart. .Dumbbell Lateral Raise (Power Partials) Primary muscle group: Shoulders Secondary: Equipment: Dumbbells 1. Hold for a count of one while squeezing your shoulder muscles. 2. 4. 3.

5. Note: Only your forearm should move during this exercise.Hold and repeat. Your forearm should be pointing straight down to the floor. Keep your elbow in line with your shoulders at all times throughout the movement.Tricep Dumbbell Kickback Primary muscle group: Triceps Secondary: Forearms Equipment: Dumbbells 1. 7. keep your back straight. 4. Extend your arm using your triceps to lift the weight until it is level with your shoulder. 3. Start by standing to the right of a flat bench with a dumbbell on the floor to your right. 2. . Pick up the dumbbell with your right hand using an overhand grip. Hold for a count of one while squeezing your tricep. Raise your arm until it is in line with your body. Lower to the starting position by bending your elbow to 90 degrees. Complete the set for your right arm before changing stance to work your left arm. 8. 6. keeping your elbow tucked into your side and bent to a 90 degree angle. In this position. Place your left knee on the bench with your left hand palm down n the bench in front of it.

4. With a dumbbell in each hand. Bend the elbows and lower the weights to either side of your head. 2. Shoulders Equipment: Dumbbells 1. . extend your arms over head until fully extended.Lying Dumbbell Tricep Extension Primary muscle group: Triceps Secondary: Chest. Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench. Extend your arms to return to the starting position. 3. Your palms should face one another and your hands should be close together.

Repeat.Seated Tricep Press / Extension Primary muscle group: Triceps Secondary: Equipment: Dumbbells 1. 3. Hold the dumbbell overhead with your arms fully extended. Exhale as you do this. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head. . 7. it places an extra strain on your back so is not recommended for people with lower back problems. 6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. 2. Hold for a count of one. Note: This exercise can be performed standing. palms facing forward. Moving only your forearms. This is the the start position. 5. Grip a dumbbell at one end using both hands. Your palms should be facing inward. Sit on a bench with back support. 4. However. lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch.