Side Squats with Band

 

Use a circular resistance band with or without Velcro straps and wrap around your ankles. Step out as wide as possible and squat down, making sure your knees do not go over your toes. Bend at the hips as you squat, feet in a wide stance. Stand up and bring your feet together. Step out wide and squat again, making sure your body is centered between your feet.

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Overhead Squats

 
Stand with your feet shoulder width apart and pointed straight ahead. Raise your arms up overhead, with your elbows completely straight. Sit back as if you were sitting on a chair, bending at the hips and keeping your knees behind your toes. If your knees come out over your toes, you need to rock back on your heels and bring your back forward more as you squat down.
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Cable Bicep Curls

 
Stand straight with feet hip width apart, facing the cables. Grasp the straight handle bar at both ends and bend at the elbows to pull bar up toward you. Keep your elbows in. Slowly lower the bar 3/4ths of the way down then bring it back up. Do not use your body to move backwards to bring the bar up. Use only your biceps and keep your body/core still.
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Lat Pulldown (Regular)

 
Grasp the bar in a wide grip, making sure both handles are on equal sides of the bar. Sit facing the machine with your back erect and head and neck straight. Feet should be hip width and in front. Slowly pull down the bar until it touches the top of your chest, then slowly return it to starting position, keeping your chest up and back straight. Do not round shoulders. Use slow and controlled motions.
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Medicine Ball Woodchops

 
Stand with your feet more than hip width apart, holding a medicine ball with both hands and keeping your arms straight the whole time. Start by bringing the medicine ball toward one foot then going up in a diagonal line toward the opposite side of your body. Pivot the foot that you started with as you twist your torso to the opposite side. Repeat ten times then switch to the opposite side.
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Iso Lat Pull Down

 

Sit facing machine with your feet in front of you at a 90 degree angle. Your head, neck, and back should all be in alignment. Grasp the handles in an overhand grip and pull towards you, keeping in control of the weight. Keep your shoulders and elbows down while at the same time squeezing your shoulder blades back. Keep your head and back straight during the exercise. Slowly return to starting position.

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Standing Overhead Dumbbell Tricep Extensions


Stand with feet hip width apart. Grasp one dumbbell, cupping one end with both hands. Bring the weight up above your head, straightening your arms. Keeping your elbows in toward your head and facing forward, slowly lower the weight down behind your head until your arms are at a 90 degree angle. Keep your elbows in toward your head. Straighten your arms back up overhead, squeezing at the top.

 

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Burpees

 
Stand with your feet shoulder width apart. Squat down and place your hands on the floor in front and out to the sides in pushup position. Jump your feet back behind you, then perform a pushup, lowering your chest to the floor so that your arms are just below 90 degree angels and then pushing up until your arms are straight. Keep your hands on the floor and jump your feet back up toward your arms. Stand and jump up with your arms above you. Repeat.
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Stability Ball Roll In Outs

 

Face the floor and put your feet on a stability ball. Place your hands on the floor just underneath your shoulders, keeping your arms straight. Bend the knees and roll the ball in toward your body and back out again in a controlled manner. Keep your core tight by tilting your hips upward and pushing your belly button toward your back.

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