American Council on Exercise (ACE) - Exercise Library

Stability Ball Knee Tucks

Target Body Part: Abs,Legs - Calves and Shins
Primary Muscles: Obliques,Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

Seated Medicine Ball Trunk Rotations

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Medicine Ball

Step 1

Starting Position: Sit on a mat/floor with your knees bent, feet together, heels...

Ankle Flexion

Target Body Part: Legs - Calves and Shins
Primary Muscles: Tibialis Anterior
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: Assume a seated position, extending one leg out in front. Sec...

Stability Ball Prone Walkout

Target Body Part: Abs,Back
Primary Muscles: Erector Spinae,Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

Supermans

Target Body Part: Back,Butt/Hips,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie prone (on your stomach) on a mat with your legs extended,...

Bird-dog

Target Body Part: Abs,Back,Butt/Hips
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Latissimus Dorsi (Lats),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and...

Front Plank

Target Body Part: Abs,Back
Primary Muscles: Erector Spinae,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with ...

Stability Ball Pikes

Target Body Part: Abs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Posterior Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff,Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

Step-up

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Beginner
Equipment Needed: Dumbbells,Raised Platform/Box

Step 1

Starting Position: Stand with your feet parallel about hip width apart while hol...

TRX ® Suspended Lunge

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Obliques,Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Stand in front of the anchor point and interlock the two TRX ...

Cat-Cow

Target Body Part: Back,Chest
Primary Muscles: Erector Spinae,Latissimus Dorsi (Lats),Serratus Anterior,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and...

Contralateral Limb Raises

Step 1

Starting Position: Lie prone (on your stomach) on a mat with your legs extended,...

Front Squat

Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Erector Spinae,Full Body/Integrated,Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: Dumbbells

Step 1

Starting Position: Stand with your feet slightly wider than hip-width, facing ou...

Inverted Flyers

Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: No Equipment

Step 1

Starting position: Stand with feet ...

Lateral Raise

Target Body Part: Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts)
Exercise Level: Beginner
Equipment Needed: Dumbbells

Step 1

Starting Position: Stand holding dumbbells in your hands with a closed, neutral ...

Chest Press

Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
Exercise Level: Intermediate
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Grasp two dumbbells and lie supine (on your back) on a flat b...

Front Raise

Target Body Part: Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts)
Exercise Level: Beginner
Equipment Needed: Dumbbells

Step 1

Starting Position: Stand holding dumbbells in front of you thighs using a closed...

Kneeling Lat Pulldown

Target Body Part: Back
Primary Muscles: Latissimus Dorsi (Lats)
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables
...

Stability Ball Push-Up

Target Body Part: Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Posterior Deltoids (delts)
Exercise Level: Intermediate
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

Stability Ball Reverse Extensions

Target Body Part: Back,Butt/Hips
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes)
Exercise Level: Advanced
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

Stability Ball Shoulder Stabilization

Target Body Part: Back,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Rhomboids,Rotator Cuff,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

Triceps Extension

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Intermediate
Equipment Needed: Dumbbells

Step 1

Starting Position: Stand in a split-stance position holding a dumbbell with both...

Triceps Kickback

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Beginner
Equipment Needed: Dumbbells

Step 1

Starting Position: Hold a dumbbell in your left hand and assume a split-stance p...

Triceps Pressdown

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Deadlift

Target Body Part: Full Body/Integrated
Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Advanced
Equipment Needed: Barbell

Spider Walks

Target Body Part: Arms,Full Body/Integrated
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Obliques,Pectorals (pecs),Posterior Deltoids (delts),Quadriceps (quads),Rectus Abdominus (abs),Rhomboids,Rotator Cuff,Serratus Anterior,Transverse Abdominus,Trapezius (Traps),Triceps
Exercise Level: Intermediate
Equipment Needed: No Equipment

90 Lat Stretch

Target Body Part: Back
Primary Muscles: Latissimus Dorsi (Lats)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet hip-width apart with arms by your ...

Agility Ladder: Lateral Shuffle

Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Adductors,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior
Exercise Level: Advanced
Equipment Needed: Ladder

Step 1

Starting Position: Stand directly in a square at one end of the ladder with your...

Alternate Leg Push-off

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior
Exercise Level: Advanced
Equipment Needed: Raised Platform/Box

Step 1

Starting Position: Stand facing a r...

Bent-over Row

Target Body Part: Arms,Back,Shoulders
Primary Muscles: Biceps,Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Rhomboids
Exercise Level: Advanced
Equipment Needed: Barbell

Childs Pose

Target Body Part: Abs,Back,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel with both knees directly under your hips and feet plant...

Forward Cone Jumps

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: Cones

Step 1

Starting Position: Place a series of cones 18-24" apart in a straight line on a ...

Forward Lunge

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet together. Depress and retract your scapu...

Forward Stepping over Cones

Target Body Part: Abs,Butt/Hips
Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Cones

Step 1

Starting Position: Place a series of cones 18-30" apart in a straight line on a ...

Glute Bridge Single Leg Progression

Target Body Part: Back,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on y...

Half-kneeling Hay Baler

Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Medicine Ball

Downward Phase: ...

Kneeling Lat Stretch (w/bench)

Target Body Part: Back
Primary Muscles: Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Rotator Cuff,Triceps
Exercise Level: Beginner
Equipment Needed: Bench

Step 1

Starting Position: Kneel on an exer...

Kneeling TA Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Quadriceps (quads),Tibialis Anterior
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Kneeling on both knees, hip-width apart, with your feet in pl...

Lateral Cone Jumps

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Quadriceps (quads),Soleus,Tibialis Anterior
Exercise Level: Intermediate
Equipment Needed: Cones

Step 1

Starting Position: Place a series of cones 18-24" apart in a straight line on a ...

Leg Crossover Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...

Medicine Ball Lunge to Chest Pass

Target Body Part: Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Latissimus Dorsi (Lats),Pectorals (pecs),Quadriceps (quads),Soleus,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: Medicine Ball

Step 1

Before you beginStarting Position: You and a traini...

Power Clean

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Barbell

Starting Position: Kneel on an exer...

Shoulder Packing

Target Body Part: Back,Shoulders
Primary Muscles: Latissimus Dorsi (Lats),Rhomboids,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing forward, ...

Shoulder Stability-Mobility Series - I, Y, T, W Formations

Target Body Part: Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Latissimus Dorsi (Lats),Levator Scapulae,Posterior Deltoids (delts),Rhomboids,Rotator Cuff,Serratus Anterior,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie fl...

Shrug

Target Body Part: Back
Primary Muscles: Rhomboids,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: Barbell

Starting Position: Stand with your ...

Single Leg Stand

Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with both feet together or spread a few inches apart (2...

Sprinter Pulls

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Assume a ½ kneeling position with your right leg forward, left leg back, ...

Standing Ankle Mobilization

Target Body Part: Legs - Calves and Shins
Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Obliques,Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand if front of a wall with feet placed a few inches ...

Standing Chest Stretch

Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Stand with your feet hip-width apart, toes pointing forward and arms by your sid...

Standing Dorsi-Flexion (Calf Stretch)

Target Body Part: Legs - Calves and Shins
Primary Muscles: Gastrocnemius,Soleus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand facing a wall, arms length away with your feet hip-widt...

Standing Gate Openers (Frankensteins)

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing for...

Standing Hamstrings Curl

Target Body Part: Abs,Legs - Thighs
Primary Muscles: Hamstrings,Obliques,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Standing Leg Extension

Target Body Part: Abs,Legs - Thighs
Primary Muscles: Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: Attach a cuff (cable or band resistance) to one ankle with th...

Standing Shoulder Extension

Target Body Part: Arms
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand in a split-stance position with the right leg in ...

Standing Triangle Straddle Bends

Target Body Part: Back,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Latissimus Dorsi (Lats),Obliques,Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet in straddle position (wider than h...

Step Stretch

Target Body Part: Legs - Calves and Shins
Primary Muscles: Gastrocnemius
Exercise Level: Intermediate
Equipment Needed: Raised Platform/Box

Step 1

Starting Position: Place a step with two risers on each side (or used a ra...

Sumo Rotational Squats

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

This exercise is a dynamic movement exercise used to prepare the body for activi...

Supine 90-90 Hip Rotator Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on y...

Supine Hollowing with Lower Extremity Movements

Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

Supine Snow Angel (Wipers) Exercise

Target Body Part: Abs,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Rotator Cuff,Serratus Anterior,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

T Drill

Target Body Part: Full Body/Integrated
Primary Muscles: Adductors,Biceps,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: Cones

Step 1

Starting Position: Begin in a three-point stance with the hips flexed, knees ben...

TRX ® Atomic Push-up

Target Body Part: Abs,Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Pectorals (pecs),Posterior Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Place your feet securely into the foot cradles positioned dir...

TRX ® Back Row

Target Body Part: Abs,Arms,Back
Primary Muscles: Biceps,Erector Spinae,Latissimus Dorsi (Lats),Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face t...

TRX ® Biceps Curl

Target Body Part: Abs,Arms
Primary Muscles: Biceps,Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face t...

TRX ® Hamstrings Curl

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Place your feet securely into the foot cradles positioned dir...

TRX ® Single-arm Chest Press

Target Body Part: Abs,Arms,Chest
Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding both TRX handles or foot cradles in your left hand, t...

Warrior I

Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing for...

Push-up with Single-leg Raise

Target Body Part: Arms,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Gluteus Maximus (glutes),Pectorals (pecs),Triceps
Exercise Level: Advanced
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

Push-up

Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Gluteus Medius/Minimus (Abductors),Pectorals (pecs),Triceps
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

Bear Crawl

Target Body Part: Full Body/Integrated
Primary Muscles: Anterior and Medial Deltoids (delts),Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Back Squat

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Advanced
Equipment Needed: Barbell

Reverse Crunch

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie in a supine (on your back) position on a mat with your kn...

Side Plank - modified

Target Body Part: Abs,Butt/Hips
Primary Muscles: Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie on your right side on an exercise mat with your left leg ...

Standing Chest Fly

Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Place two cable pulleys slightly above the shoulder height with handle attachments, grip one hand...

TRX ® Assisted Side Lunge with Arm Raise

Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Shoulders
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Full Body/Integrated,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Rhomboids
Exercise Level: Intermediate
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles in each hand, turn to face the anchor...

TRX ® Suspended Knee Tucks

Target Body Part: Abs,Chest
Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Place your feet securely into the foot cradles positioned dir...

Cobra

Target Body Part: Abs,Back
Primary Muscles: Erector Spinae,Transverse Abdominus,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with ...

Russian Twist

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Erector Spinae,Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Stability Ball

Barbell Jammers

Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Soleus,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: Barbell

Step 1

Starting Position: Place the end of a standard barbell in a corner so that it wi...

Bicep Curl

Target Body Part: Arms
Primary Muscles: Biceps
Exercise Level: Intermediate
Equipment Needed: Barbell

Bulgarian Split Squat

Target Body Part: Butt/Hips
Primary Muscles: Gluteus Maximus (glutes)
Exercise Level: Advanced
Equipment Needed: Bench,Dumbbells

Start with the feet hip-width apart, with the right foot forward and the left foot plac...

Burpee

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: BOSU Trainer

Calf Raises

Target Body Part: Legs - Calves and Shins
Primary Muscles: Gastrocnemius,Soleus
Exercise Level: Intermediate
Equipment Needed: Barbell

Chin-ups

Target Body Part: Arms,Back
Primary Muscles: Biceps,Latissimus Dorsi (Lats)
Exercise Level: Intermediate
Equipment Needed: Pull up bar

Step 1

Starting Position: Stand under the chin-up bar and reach your arms overhead with...

CKC Parascapular Exercises

Target Body Part: Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and...

Clean and Press

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Kettlebells

Cycled Split-Squat Jump

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand in an athl...

Decline Plank

Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: BOSU Trainer

Double Rotation Waves

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Heavy Ropes

Forward Hurdle Run

Target Body Part: Butt/Hips,Legs - Calves and Shins
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
Exercise Level: Beginner
Equipment Needed: Hurdles

Step 1

Starting Position: Stand facing a row of hurdles (the hurdles should be spaced s...

Forward Linear Jumps

Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your ...

Forward Linear Ladder Drill

Target Body Part: Full Body/Integrated
Primary Muscles: Adductors,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Ladder

Step 1

Starting Position: Stand with your feet hip-width apart at the end of the ladder...

Forward Lunge

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: Barbell

Place a barbell in a rack at approximately shoulder-height. Dip under the bar so that it rests be...

Forward Lunge with Arm Drivers

Step 1

Starting Position: Stand with your feet together and your arms raised in front t...

Front Squat to Overhead Press

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Barbell

Goblet Squat

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes)
Exercise Level: Intermediate
Equipment Needed: Dumbbells

Stand with the feet about shoulder-width apart, and hold a dumbbell in a vertical posit...

Half Turkish Get-up

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Intermediate
Equipment Needed: Kettlebells

Hang Clean

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Barbell

High Row

Target Body Part: Back
Primary Muscles: Posterior Deltoids (delts)
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Hip Bridge

Target Body Part: Butt/Hips
Primary Muscles: Gluteus Maximus (glutes)
Exercise Level: Intermediate
Equipment Needed: Barbell

Kneeling Hay Baler

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Lateral Crawls

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Intermediate
Equipment Needed: No Equipment

Lateral Shuffles

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Cones

Step 1

Starting Position: Set out cones approximately 5 yards apart, stand at the far l...

Lateral Waves

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Heavy Ropes

Lunge

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes)
Exercise Level: Intermediate
Equipment Needed: Dumbbells

Stand with the feet hip-width apart and grip one dumbbell in each hand with the palms facing...

Lunge to Single Arm Row

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Resistance Bands/Cables

Medicine Ball Push-ups

Target Body Part: Abs,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Medicine Ball

Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

Modified Hurdler's Stretch

Target Body Part: Legs - Thighs
Primary Muscles: Hamstrings
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Assume a seated position with legs extended in front of you a...

Multidirectional Ladder Drill

Step 1

Starting Position: Stand to the left of the ladder with the feet approximately h...

Neck Flexion and Extension

Target Body Part: Neck
Primary Muscles: Levator Scapulae,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing for...

Offset Single-arm Chest Press

Target Body Part: Chest,Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Bench,Dumbbells

Make sure that y...

Overhead Slams

Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Latissimus Dorsi (Lats),Obliques,Pectorals (pecs),Rectus Abdominus (abs),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
Exercise Level: Intermediate
Equipment Needed: Medicine Ball

Step 1

Starting Position: Stand with your ...

Pistol Squat

Target Body Part: Butt/Hips
Primary Muscles: Gluteus Medius/Minimus (Abductors)
Exercise Level: Advanced
Equipment Needed: BOSU Trainer

Power Push Down

Target Body Part: Arms,Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Advanced
Equipment Needed: Medicine Ball

Prone Runner

Target Body Part: Full Body/Integrated
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Stability Ball

Pull-over Crunch

Target Body Part: Abs
Primary Muscles: Latissimus Dorsi (Lats),Rectus Abdominus (abs)
Exercise Level: Intermediate
Equipment Needed: Kettlebells

Push Press

Target Body Part: Full Body/Integrated
Primary Muscles: Anterior and Medial Deltoids (delts),Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Posterior Deltoids (delts),Quadriceps (quads),Soleus,Trapezius (Traps),Triceps
Exercise Level: Advanced
Equipment Needed: Barbell

Push-up with Staggered Hands

Target Body Part: Arms,Chest
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
Exercise Level: Advanced
Equipment Needed: No Equipment

Start in a push-up position with the hands wider than shoulder-width apart and the legs...

Renegade Row

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated,Posterior Deltoids (delts)
Exercise Level: Advanced
Equipment Needed: Dumbbells

Hold one dumbbell in each hand, place the dumbbells on the floor with one hand directly unde...

Reverse Bicep Curl

Target Body Part: Arms
Primary Muscles: Biceps
Exercise Level: Intermediate
Equipment Needed: Barbell

Reverse Lunge with Rotation

Target Body Part: Abs,Full Body/Integrated,Legs - Thighs
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Dumbbells

Stand with the feet about hip-width apart, and hold a dumbbell in a vertical position d...

Reverse Slam

Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Quadriceps (quads),Rotator Cuff,Soleus,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Medicine Ball

Romanian Deadlift

Target Body Part: Back,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings
Exercise Level: Intermediate
Equipment Needed: Barbell

Rotational Uppercut

Target Body Part: Arms,Full Body/Integrated,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Biceps
Exercise Level: Intermediate
Equipment Needed: Dumbbells

Stand with the feet hip-width apart, hold one dumbbell in each hand with the palms faci...

Rotator Cuff External Rotation

Target Body Part: Shoulders
Primary Muscles: Rotator Cuff
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Place a cable pulley at about waist-height and attach a single handle, holding it in the lef...

Rotator Cuff Internal Rotation

Target Body Part: Shoulders
Primary Muscles: Rotator Cuff
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Place a cable pulley at about waist-height, and attach a single handle holding it in the rig...

Seated Bent-Knee Biceps Stretch

Target Body Part: Arms
Primary Muscles: Biceps
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Assume a seated bent-knee position, feet placed flat on the f...

Seated Biceps Curl

Target Body Part: Arms
Primary Muscles: Biceps
Exercise Level: Beginner
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Sit with your back against a back rest so that your head, sho...

Seated Biceps Curl

Target Body Part: Arms
Primary Muscles: Biceps
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized

Step 1

Starting Position: Sit in the machine, placing your arms over the incline pad. A...

Seated Butterfly Stretch

Target Body Part: Legs - Thighs
Primary Muscles: Adductors
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Assume a seated position with your legs folded in front of yo...

Seated Cable Press

Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables,Weight Machines / Selectorized

Step 1

Starting Position: Sit with your back firmly supported against the backrest. If ...

Seated Calf Stretch

Target Body Part: Legs - Calves and Shins
Primary Muscles: Gastrocnemius
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Assume a seated position with legs extended in front of you w...

Seated Chest Press

Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized

Step 1

Starting Position: Sit with your back firmly supported against the backrest. Adj...

Seated Close-Grip Chest Press

Target Body Part: Arms,Chest
Primary Muscles: Pectorals (pecs),Triceps
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized

Step 1

Starting Position: Sit with your back firmly supported against the backrest. Adj...

Seated Crunch

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs)
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized

Seated High Back Rows

Target Body Part: Arms,Back
Primary Muscles: Posterior Deltoids (delts),Rhomboids
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized

Step 1

Starting Position: Adjust the seat height to a level that positions the machine ...

Seated Incline Cable Press

Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables,Weight Machines / Selectorized

Step 1

Starting Position: Sit with your back firmly supported against the backrest. If ...

Seated Lat Pulldown

Target Body Part: Back
Primary Muscles: Latissimus Dorsi (Lats)
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized

Step 1

STARTING POSITION: Sit in the machine, anchoring your lower extremity by adjusti...

Seated Leg Extension

Target Body Part: Legs - Thighs
Primary Muscles: Quadriceps (quads)
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized
...

Seated Leg Press

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized

Step 1

STARTING POSITION: Sit in the machine, positioning your back and sacrum (tailbon...

Seated Machine Close-Grip Shoulder Press

Target Body Part: Arms,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Triceps
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized

Step 1

Starting Position: Sit with your back firmly supported against the backrest. Adj...

Seated Overhead Press

Target Body Part: Arms,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Triceps
Exercise Level: Intermediate
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Grasp the dumbbells in your hands and sit with your back agai...

Seated Row

Target Body Part: Arms,Back
Primary Muscles: Biceps,Latissimus Dorsi (Lats),Rhomboids
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Seated Side-Straddle Stretch

Target Body Part: Abs,Back,Legs - Thighs
Primary Muscles: Erector Spinae,Latissimus Dorsi (Lats),Obliques
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Assume a seated position with your legs apart as illustrated....

Seated Straddle Stretch

Target Body Part: Back,Legs - Thighs
Primary Muscles: Adductors
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Assume a seated position with your legs apart as illustrated....

Seated Straddle with Side Reaches

Target Body Part: Abs,Back,Legs - Thighs
Primary Muscles: Adductors,Gastrocnemius,Hamstrings,Obliques
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Assume a seated position with your legs apart as illustrated....

Seated Toe Touches

Target Body Part: Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Hamstrings
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Assume a seated position with legs extended in front of you a...

Side Lying Hip Abduction

Target Body Part: Butt/Hips
Primary Muscles: Gluteus Medius/Minimus (Abductors)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie on your side on a mat/floor with your legs extended strai...

Side Lying Hip Adduction

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Adductors
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie on your side on a mat/floor with your legs extended, feet...

Side Lying Quadriceps Stretch

Target Body Part: Legs - Thighs
Primary Muscles: Quadriceps (quads)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie on your right side on a mat/floor with your legs extended...

Side Plank

Target Body Part: Abs
Primary Muscles: Obliques
Exercise Level: Intermediate
Equipment Needed: BOSU Trainer

Side Plank with Straight Leg

Target Body Part: Abs,Butt/Hips
Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie on your right side on an exercise mat with extended legs,...

Side-lying Arm Rolls

Target Body Part: Abs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Posterior Deltoids (delts),Rectus Abdominus (abs),Rhomboids,Serratus Anterior,Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Dumbbells,No Equipment

Step 1

Starting Position: Lie flat on your back on a mat in a bent-knee position and pl...

Simultaneous Wave with Reverse Lunges

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Heavy Ropes

Single Arm Overhead Press

Target Body Part: Full Body/Integrated,Shoulders
Primary Muscles: Full Body/Integrated
Exercise Level: Intermediate
Equipment Needed: Kettlebells

Single Arm Swing

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated,Gluteus Maximus (glutes)
Exercise Level: Advanced
Equipment Needed: Kettlebells

Single Leg Romanian Dead Lift

Target Body Part: Butt/Hips
Primary Muscles: Gluteus Maximus (glutes)
Exercise Level: Advanced
Equipment Needed: Resistance Bands/Cables

Place a cable pulley at the lowest position and attach a single handle. Stand facing the machine,...

Single-arm Chest Press

Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Single-leg Romanian Deadlift

Target Body Part: Butt/Hips
Primary Muscles: Gluteus Maximus (glutes)
Exercise Level: Advanced
Equipment Needed: No Equipment

Snatch

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Barbell

Squat Jump

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your ...

Squat to Overhead Press

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Dumbbells

Grip one dumbbell in each hand with the palm facing each other and hold them in front of eac...

Squat to Overhead Raise

Target Body Part: Abs,Full Body/Integrated,Legs - Thighs,Shoulders
Primary Muscles: Full Body/Integrated
Exercise Level: Intermediate
Equipment Needed: Dumbbells

Hold one dumbbell lengthwise in both hands so that each hand is holding a weighted end, and ...

Squat to Row

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Standing Bicep Curl

Target Body Part: Arms
Primary Muscles: Biceps
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Standing Crunch

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs)
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Stand with the feet hip-width apart and the hips straight with the knees slightly bent....

Standing Decline Cable Flyes

Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Intermediate
Equipment Needed: Weight Machines / Selectorized

Step 1

STARTING POSITION: Position the cable handles approximately level with the top o...

Standing Hip Abduction

Target Body Part: Abs,Butt/Hips,Full Body/Integrated
Primary Muscles: Gluteus Medius/Minimus (Abductors)
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables,Weight Machines / Selectorized
...

Standing Hip Adduction

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Obliques,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Standing Row

Target Body Part: Back
Primary Muscles: Rhomboids
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Stand with the feet hip-width apart, the hips straight, the back tall, and the knees slightl...

Standing Shoulder Press

Target Body Part: Arms,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Triceps
Exercise Level: Advanced
Equipment Needed: Barbell

Suitcase Carry

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Intermediate
Equipment Needed: Dumbbells

Hold one dumbbell in a tight, firm grip with the palms facing down in the left han...

Supine Bicycle Crunches

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...

Supine Dead Bug

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on y...

Supine Hamstrings Stretch

Target Body Part: Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Hamstrings
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on your back on the floor / mat adjacent to a wall e...

Supine IT Band Stretch

Target Body Part: Legs - Thighs
Primary Muscles: Gluteus Medius/Minimus (Abductors)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on your back on the floor / mat with both legs exten...

Supine Pelvic Tilts

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1>

Starting Position: Lie supine (on your back) with your knees bent and both f...

Supine Rotator Cuff

Target Body Part: Abs,Shoulders
Primary Muscles: Rotator Cuff,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

Supine Shoulder Flexion

Target Body Part: Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

Supine Shoulder Roll

Target Body Part: Abs,Butt/Hips
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Stability Ball

Swing

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated,Gluteus Maximus (glutes)
Exercise Level: Intermediate
Equipment Needed: Kettlebells

Transverse Lunge

Target Body Part: Butt/Hips
Primary Muscles: Gluteus Maximus (glutes)
Exercise Level: Advanced
Equipment Needed: Dumbbells

Stand with the feet hip-width apart holding one dumbbell in each hand with the palms facing ...

Transverse Lunge to Single Arm Row

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Resistance Bands/Cables

Tricep Pressdown

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Stand with the feet hip-width apart, the hips straight, the back tall, and the knees slightl...

Triceps Pushdowns

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized

Step 1

Starting Position: Stand facing the cable machine and position the cable attachm...

TRX ® Assisted Cross-over Lunge with Arm Raise

Target Body Part: Back,Butt/Hips,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Rhomboids
Exercise Level: Intermediate
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles in each hand, turn to face the anchor...

TRX ® Chest Press

Target Body Part: Abs,Arms,Chest
Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face a...

TRX ® Front Rollout

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding the Starting Position: Stand with your ...

Turkish Get-up

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Kettlebells

V-ups

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Assume a seated bent-knee position, feet placed flat on the f...

Vertical Toe Touches

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...

Waiter's Carry

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: Kettlebells

Walking Lunges with Twists

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Full Body/Integrated,Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Medicine Ball

Step 1

Starting Position: Stand with your ...

Wrist Curl - Extension

Target Body Part: Arms
Primary Muscles: Extensors
Exercise Level: Beginner
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Holding two dumbbells, kneel and rest your elbows on a bench ...

Wrist Curl - Flexion

Target Body Part: Arms
Primary Muscles: Flexors
Exercise Level: Beginner
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Holding two dumbbells, kneel and rest your elbows on a bench ...

Wrist Supination and Pronation

Target Body Part: Arms
Primary Muscles: Biceps
Exercise Level: Beginner
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Holding two dumbbells, kneel and rest your elbows on a bench ...