After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Fully extend your legs with one resting on top of the other.
Place the hand from your top arm lightly on the side of your head.
Bend the arm at floor level to 90 degrees. Your upper arm should be bent at the elbow, while your forearm is at 90 degrees. This is the start position.
Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
Contract your abdominal muscles and relax your shoulders.
Twist your body so that your elbow lowers towards the ground.
Once the elbow is pointing to the ground, reverse the movement util you are back in the starting position.
Sit on an exercise mat with your legs fully extended and your upper body upright.
Grip a weight plate between both hands.
Hold the plate out in front of your abdominals keeping your arms bent slightly.
Cross your your ankles and raise them off the floor slightly.
Bend your knees towards you slightly.
Lean back about 15 degrees to balance your body. This is the start position.
In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
Return to the start position inhaling as you do so.
Repeat the same movement, this time to your right side, again exhaling as you do so.
Return to start position and repeat.
When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
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.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Set up a barbell on the floor and stand facing it with your legs slightly wider than shoulder width apart and your knees slightly bent.
Bend forward at your waist and grip the barbell with an overhand grip.
Keep your back straight and nearly parallel to the floor.
Keep your head and neck straight. This is the start position.
Without moving your torso, exhale and lift the barbell up towards you.
Keep your elbows close in to your bodyand use your forearms to support the weight.
At the top of the movement, hold for a count of one and sqyeeze your back muscles.
Return to the start position inhaling as you do so.
If you suffer from lower back problems, this exercise is not recommended. Always keep your back straight throughout this exercise. This exercise can be performed using an underhand grip to engage the triceps also.
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
Lean forward, keeping your back straight and grip the V-bar handles with both hands.
Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
Your back should be slightly arched, with your chest should be pushed out. This is the start position.
Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
Hold for a count of one.
Inhale as you return to the start position in a smooth movement.
Repeat.
Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
Once just above the chest, pause, and then press directly up again, exhaling your breath.
Continue until all reps are completed and then re-rack the barbell.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Sit on the seat with your upper chest just above the horizontal handles.
Push the foot lever until you are able to grasp the lever.
Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
Release the foot lever and press the hand lever out until your arms are fully extended.
Return the weight until your chest muscles are slightly stretched.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
Repeat.
After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.
Always check to make sure that when you re-rack the weight the platform is securely locked.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
Set up the barbell on the squat rack so that it is at the same height as your upper chest.
Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
Grip the bar with your hands comfortably wider than your shoulders.
Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
Stand with your legs shoulder width apart.
Bend your knees forward and allow your hips to bend back as if sitting down,
Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
Hold for a count of one.
Push up through your heels while straightening your hips and knees, until you are standing in the start position.
Make any adjustments necessary to your stance and grip before continuing on the next repetition.
Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
Pause for one second.
Pushing up from your heels, raise back up to starting position and repeat.
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
Stand facing the barbell with your legs about 4-6 inches from the bar.
Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
Keep your arms fully extended and stand up with the barbell.
As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
Lower the barbell back to the floor in the same squatting motion you used to lift it.
This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
Place two dumbbells on the floor.
Stand facing the dumbbells with your feet shoulder width apart.
Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
Return the dumbbells to the floor in the same manner you picked them up.
Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Place the dumbbells on top of your thighs with your palms facing down.
Raise the dumbbells to your shoulders.
Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
Pause for a count of one.
Slowly return to the start position inhaling as you do so.
Repeat.
This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.
Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
Raise the water bottles to head height by rotating your arms forward and up.
Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
Hold for a count of one, while squeezing your shoulder muscles.
In a controlled movement, return to the starting position, inhaling as you do so.
Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs
Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Lie on a flat bench, holding a barbell on your chest with an overhand grip. (Your hands should be shoulder width apart)
Get into starting position, raising the bar above your chest by extending your arms, but do NOT lock your elbows.
Keeping your arms slightly bent, slower lower the weight in a smooth arc to a position behind your head by rotating your shoulders. (as if putting your hands in the air)
Keep moving the barbell behind your head until you feel a slight stretch in your chest. Hold for a count of one.
Return to the start position in a smooth revers arc.
Continue holding the weight above your chest, then repeat.
Primary muscle group(s):
Chest, Upper Back & Lower Traps
Secondary:
Abs, Shoulders, Triceps
Lie with your upper back perpendicular on a bench.
Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
Grasp a dumbbell between your hands under the inner plate, palms facing up.
Position the weight over your chest with your elbows slightly bent.
Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
To return to the starting position, pull the dumbbell up and over your chest.
Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.
Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.
Primary muscle group(s):
Triceps
Secondary:
Abs
Sit on a bench with back support.
Grip a dumbbell at one end using both hands. Your palms should be facing inward.
Hold the dumbbell overhead with your arms fully extended. This is the the start position.
Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
Repeat.
This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.
Primary muscle group(s):
Triceps
Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
Slowly return to the starting position and begin again.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
