Exercise Library

Pushups

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Incline Push-Up

Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms. Push body up until arms are extended. Repeat.

Decline Push-Up

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-Up Wide

With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups - Close Triceps Position

Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length. Lower yourself until your chest almost touches the floor as you inhale. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Plyo Push-up

Move into a prone position on the floor, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position. Descend by flexing at the elbow, lowering your chest towards the ground. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground. Return to the starting position and repeat the exercise. For added difficulty, add claps into the movement while you are air borne.

Pullups

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 spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat this motion for the prescribed amount of repetitions.

Chin-Up

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement. As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement. Repeat this motion for the prescribed amount of repetitions.

Wide-Grip Rear Pull-Up

Grab the pull-up bar with the palms facing forward using a wide grip. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position. Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat this motion for the prescribed amount of repetitions.

Superman

To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling. Repeat for the recommended amount of repetitions prescribed in your program.

Hanging Pike

Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar. Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position. Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top. Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times. Repeat for the recommended amount of repetitions.

Bodyweight Squat

Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

Bodyweight Walking Lunge

Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.

Freehand Jump Squat

Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement. When you touch the floor again, immediately squat down and jump again. Repeat for the recommended amount of repetitions.

Split Jump

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift. As you jump, bring your feet together, and move them back to their initial positions as you land. Absorb the impact by reverting back to the starting position.

Scissors Jump

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

Knee Tuck Jump

Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands. Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

Step-up with Knee Raise

Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

Standing Calf Raises

Adjust the padded lever of the calf raise machine to fit your height. Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched. Repeat for the recommended amount of repetitions.

Star Jump

Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body. As you land, bring your limbs back in and absorb your impact through the legs.

Rocket Jump

Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

Plank

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Side Bridge

Cross-Body Crunch

Lie flat on your back and bend your knees about 60 degrees. Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position. Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow. Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee. Continue alternating in this manner until all prescribed repetitions are done.

Crunch - Hands Overhead

Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves. Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position. Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second. Slowly lower down to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Reverse Crunch

Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest. Hold the contraction for a second and move your legs back to the starting position while exhaling. Repeat for the recommended amount of repetitions.

Flat Bench Lying Leg Raise

Lie with your back flat on a bench and your legs extended in front of you off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second. Now, as you inhale, slowly lower your legs back down to the starting position.

Mountain Climbers

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Russian Twist

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position. Twist your torso to the right side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side. Repeat for the recommended amount of repetitions.

Bench Dips

For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down. Using your triceps to bring your torso up again, lift yourself back to the starting position. Repeat for the recommended amount of repetitions.

Inchworm

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 slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight. Keep going until your body is parallel to the ground in a pushup position. Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time. Continue walking until your feet are by hour hands, keeping your legs straight as you do so.

Bent-Knee Hip Raise

Lay flat on the floor with your arms next to your sides. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times. Repeat for the recommended amount of repetitions.

Elbow to Knee

Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position. Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee. Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.

Knee Circles

Stand with your legs together and hands by your waist. Now move your knees in a circular motion as you breathe normally. Repeat for the recommended amount of repetitions.

Weighted Triceps Dips

Hold your body at arm's length above parallel bars. While breathing in, lower yourself slowly with your torso upright and your elbows close to your body to better focus on triceps involvement. Lower until there is a 90-degree angle between the upper arm and forearm. Using your triceps, press your body back to the starting position as you breathe out. Repeat for the recommended amount of reps.

Handstand Push-Ups

Get into a handstand position with your body inverted and arms fully extended, using a wall for balance. Hands should be slightly wider than shoulder width. Slowly lower yourself by bending the elbows until your head nearly touches the floor. Press back up to full arm extension by driving through your shoulders and triceps. Exhale at the top. Repeat for the recommended amount of repetitions.

Pike Push-Up

Start in a downward dog position with hips high, hands shoulder-width apart and feet planted so your body forms an inverted V. Keeping hips piked, bend the elbows and lower the top of your head toward the floor between your hands. Press back up to full arm extension, driving through your shoulders and triceps. Repeat for the recommended amount of repetitions.

Dumbbell Bicep Curl

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms until they face forward. While holding the upper arms stationary, curl the weights while contracting your biceps as you breathe out. Continue until your biceps are fully contracted and the dumbbells are at shoulder level. Slowly lower back to the starting position as you breathe in. Repeat.

Hammer Curls

Stand with a dumbbell in each hand at arm's length, palms facing your torso. Keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Continue until the dumbbells are at shoulder level. Hold for a second, then slowly lower back down as you inhale. Repeat for the recommended reps.

Concentration Curls

Sit on a bench with a dumbbell in front of you between your legs. Use your right arm to pick it up. Rest the back of your right upper arm against your inner right thigh. Curl the weight forward while contracting the biceps as you exhale. Squeeze at the top, then slowly lower the weight. Switch arms after the prescribed reps.

Incline Dumbbell Curl

Hold a dumbbell in each hand and lie back on an incline bench. Let your arms hang straight down with palms facing forward. Keeping your upper arms stationary, curl the dumbbells up while contracting your biceps. Squeeze at the top, then slowly lower back to the starting position. Repeat.

Tricep Dumbbell Kickback

Hold a dumbbell in each hand, hinge forward at the hips with a flat back. Keep upper arms parallel to the floor and elbows bent at 90 degrees. Extend the elbows so the dumbbells move backwards while contracting the triceps. Pause, then return to the starting position. Repeat.

Standing Dumbbell Triceps Extension

Stand holding a single dumbbell with both hands overhead, arms fully extended. Keep your elbows close to your head and slowly lower the weight behind your head by bending the elbows. Return to the starting position by extending the arms and contracting the triceps. Repeat.

Seated Dumbbell Press

Sit on a bench with back support holding a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended. Pause, then slowly lower back to shoulder level. Repeat for the recommended reps.

Side Lateral Raise

Stand with a dumbbell in each hand at your sides, palms facing in. Keeping a slight bend in the elbows, lift the dumbbells out to your sides until your arms are parallel to the floor. Pause, then slowly lower back to the starting position. Repeat for the recommended reps.

Front Dumbbell Raise

Stand with a dumbbell in each hand at your thighs, palms facing your body. Keeping arms straight with a slight bend at the elbow, lift one or both dumbbells in front of you until arms are parallel with the floor. Pause, then slowly lower back to the starting position. Repeat.

Bent Over Dumbbell Reverse Fly

Hold a dumbbell in each hand and hinge forward at the hips with a flat back so your torso is nearly parallel to the floor. With a slight bend in the elbows, raise both arms out to the sides until they are in line with your shoulders. Squeeze the rear delts, then slowly lower back down. Repeat.

Arnold Press

Sit on a bench with back support and hold two dumbbells in front of you at upper chest level with palms facing your body and elbows bent. Press the dumbbells up while rotating the palms outward until your arms are fully extended overhead with palms facing forward. Reverse the motion to return to the starting position. Repeat.

Dumbbell Shoulder Press

Stand or sit with a dumbbell in each hand at shoulder height, palms facing forward. Press both dumbbells overhead until your arms are fully extended. Pause briefly, then slowly lower back to shoulder level. Repeat for the recommended reps.

Dumbbell Bench Press

Lie on a flat bench with a dumbbell in each hand resting on your thighs, palms facing each other. Use your thighs to kick the dumbbells up to shoulder height, then rotate palms to face forward. Press the dumbbells up until your arms are fully extended. Slowly lower back down to chest level. Repeat.

Incline Dumbbell Press

Lie back on an incline bench set to about 30-45 degrees with a dumbbell in each hand at shoulder level, palms facing forward. Press the dumbbells up until your arms are fully extended overhead. Pause, then slowly lower back to shoulder level. Repeat.

Dumbbell Flyes

Lie on a flat bench with a dumbbell in each hand directly above your chest, palms facing each other and a slight bend in the elbows. Lower the dumbbells out to your sides in a wide arc until your chest is stretched. Reverse the motion, squeezing your chest as you bring the dumbbells back together overhead. Repeat.

Dumbbell Pullover

Lie across a flat bench with only your upper back supported. Hold a single dumbbell with both hands above your chest with arms slightly bent. Slowly lower the dumbbell behind your head in an arc until you feel a stretch in your chest and lats. Pull the dumbbell back up to the starting position. Repeat.

Dumbbell Upright Row

Stand with a dumbbell in each hand resting on the front of your thighs, palms facing your body. Keeping the dumbbells close to your body, lift them straight up to shoulder height by leading with the elbows. Pause at the top, then slowly lower back to the starting position. Repeat.

Doorway Chest Stretch

Stand in a doorway and place your forearms on the door frame with elbows at 90 degrees. Step one foot forward and lean gently until you feel a stretch across your chest and front of the shoulders. Hold 20–30 seconds, breathing slowly. Switch sides if needed and repeat.

Cat-Cow Stretch

Start on all fours with hands under shoulders and knees under hips. Inhale, drop your belly and lift your chest and tailbone (cow). Exhale, round your spine and tuck your chin (cat). Move slowly between the two positions for 30–45 seconds.

Cross-Body Shoulder Stretch

Stand tall and bring one arm straight across your chest. Use the opposite hand to gently pull the elbow closer to your body until you feel a stretch in the back of the shoulder. Hold 20–30 seconds per side and repeat.

Overhead Triceps Stretch

Raise one arm overhead, then bend the elbow so your hand drops behind your head. With the opposite hand, gently pull the bent elbow toward the midline until you feel a stretch along the back of the arm. Hold 20–30 seconds per side.

Standing Quad Stretch

Stand tall, hold a wall or chair for balance. Bend one knee and grab the ankle behind you, pulling the heel toward the glute while keeping knees together. Hold 20–30 seconds per side and repeat.

Standing Hamstring Stretch

Place one heel on a low step or chair with the leg straight. Keep your back flat and hinge forward at the hips until you feel a stretch along the back of the thigh. Hold 20–30 seconds per side.

Figure-4 Glute Stretch

Lie on your back, bend both knees with feet flat. Cross your right ankle over the left thigh. Reach through and pull the left thigh toward your chest until you feel a deep stretch in the right glute. Hold 20–30 seconds per side.

Child's Pose Stretch

Kneel on the floor with knees about hip-width apart and big toes touching. Sit your hips back onto your heels and fold your torso forward, extending your arms in front of you on the floor. Rest your forehead on the mat and breathe deeply, letting your back and core relax. Hold 30–45 seconds.