Exercise

Description

Back Squat

Stand with your feet shoulder-width apart and your toes pointing slightly outward. Bend your knees and lower your body until your thighs are parallel to the ground. Keep your back straight and your core engaged. Stand back up to the starting position.

Bent Over Row

Stand with your feet hip-width apart and your back straight. Bend at the waist and lower your torso until it is almost parallel to the ground. Reach down and grab a barbell or dumbbells with an overhand grip. Pull the weight up to your chest, keeping your elbows close to your sides. Lower the weight back to the starting position.

Push Ups

Start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body down until your chest touches the ground, then push back up to the starting position.

Reverse Lunge

Stand with your feet hip-width apart. Step back with one leg and lower your body until both knees are bent at a 90-degree angle. Make sure your front knee does not go past your front toes. Push back up to the starting position and repeat on the other side.

High Sided Plank

Start in a plank position with your forearms on the ground. Raise your right arm and left leg off the ground and hold for a few seconds. Lower your arm and leg back to the ground and repeat on the other side.

Protracted Plank Lateral Walks

Start in a plank position with your forearms on the ground and your body in a straight line from your head to your heels. Keeping your body in a straight line, slowly walk your right hand and left foot out to the side. Bring your hand and foot back to the starting position and repeat on the other side.

Prone TYI

Start in a prone position with your body in a straight line from your head to your heels. Reach your right arm up and your left leg out to the side, forming the letter "T." Bring your arm and leg back to the starting position and repeat on the other side.

Squat Jump

Stand with your feet shoulder-width apart. Squat down until your thighs are parallel to the ground, then jump up as high as you can. Land softly with your knees slightly bent.

Seated Row

Sit on a bench with your feet flat on the ground. Hold a barbell or dumbbells in front of you with an overhand grip. Pull the weight up to your chest, keeping your elbows close to your sides. Lower the weight back to the starting position.

Push Up Iso Hold

Start in a push up position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Hold this position for as long as you can.

Split Squat

Stand with your feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Make sure your front knee does not go past your front toes. Push back up to the starting position and repeat on the other side.

Dish Hold

Lie on your stomach with your forearms on the ground and your body in a straight line from your head to your heels. Raise your hips off the ground and hold this position for as long as you can.

Leg Raises

Lie on your back with your legs extended. Raise your legs up off the ground and hold them in the air for a few seconds. Lower your legs back to the ground and repeat.

Sleeper Stretch

Lie on your back with your legs extended. Bring your right leg up and across your body, resting your right foot on your left thigh. Hold this position for a few seconds. Repeat on the other side.

Kettlebell Deadlift

Stand with your feet hip-width apart. Bend at the waist and grab a kettlebell with both hands. Keep your back straight and your core engaged. Lift the kettlebell up to your hips, keeping your arms straight. Lower the kettlebell back to the ground.

Bent Over Row (single leg)

Stand with your feet hip-width apart. Bend at the waist and lower your torso until it is almost parallel to the ground. Reach down and grab a barbell or dumbbells with an overhand grip. Pull the weight up to your chest, keeping your elbows close to your sides. Lower the weight back to the starting position. Note: This exercise can also be done with one leg extended behind you.

Single Leg Push Up

Start in a push up position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Raise one leg off the ground and hold for a few seconds.

Bulgarian Split Squat

Stand with your back foot on a bench or other elevated surface. Step forward with your front leg and lower your body until both knees are bent at a 90-degree angle. Make sure your front knee does not go past your front toes. Push back up to the starting position and repeat on the other side.

V-Up

Lie on your back with your legs extended and your arms at your sides. Raise your legs and upper body off the ground at the same time, forming a V-shape with your body. Hold this position for a few seconds and then lower back down to the starting position.

Med Ball Sit Ups

Lie on your back with your knees bent and your feet flat on the ground. Hold a medicine ball in front of your chest. Sit up and bring the medicine ball up to your chest, then lower back down to the starting position.

Prone W to Streamline

Start in a prone position with your body in a straight line from your head to your heels. Reach your right arm up and your left leg out to the side, forming the letter "W." Bring your arm and leg back to the starting position and repeat on the other side.

Prone Swimmers

Start in a prone position with your body in a straight line from your head to your heels. Reach your right arm forward and your left leg back, then bring them back to the starting position. Repeat on the other side.

Goblet Squat

Hold a dumbbell or kettlebell in front of you with both hands. Squat down until your thighs are parallel to the ground, keeping your back straight and your core engaged. Stand back up to the starting position.

Seated Band Row

Sit on a bench with your feet flat on the ground. Hold a resistance band in each hand with your palms facing down. Pull the bands towards your chest, keeping your elbows close to your sides. Lower the bands back to the starting position.

Supine Med Ball Chest Throw

Lie on your back with your knees bent and your feet flat on the ground. Hold a medicine ball in your hands above your chest. Throw the medicine ball up into the air and catch it with your hands again.

Split Jumps

Stand with your feet shoulder-width apart. Step forward with one leg and jump into the air, switching legs in mid-air. Land with both feet on the ground at the same time.

RDL

Stand with your feet hip-width apart and bend at the waist, keeping your back straight. Lower your torso until the bar is just below your knees. Keep your back straight and your core engaged. Stand back up to the starting position.

BB Glute Bridge

Lie on your back with your knees bent and your feet flat on the ground. Place a barbell across your hips. Raise your hips off the ground until your body forms a straight line from your shoulders to your knees. Lower back down to the starting position.

I,Y,T,W,A

Stand with your feet shoulder-width apart. Touch your index finger to your toes, then your middle finger, then your ring finger, then your pinky finger. Repeat this sequence, touching your thumb to your toes, then your index finger, then your middle finger, etc.

BB Bench Press

Lie on a bench with your feet flat on the ground. Place a barbell across your chest. Lower the bar down to your chest, keeping your elbows close to your sides. Push the bar back up to the starting position.

Pull Up

Grab a pull up bar with an overhand grip, with your hands slightly wider than shoulder-width apart. Pull yourself up until your chin is over the bar, then lower back down to the starting position.

DB OH Press

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing up. Press the dumbbells up over your head until your arms are straight. Lower the dumbbells back to the starting position.

Russian Twist

Sit on the ground with your knees bent and your feet flat on the ground. Hold a weight in front of you with both hands. Twist your torso from side to side, keeping your back straight.

Box Jumps

Stand in front of a box that is about knee-high. Jump up onto the box and land with both feet on top. Jump back down to the ground.