Tutorials

Back Extension

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Lie face down. With your body straight, slowly lift upper torso off the ground while keeping the core engaged and flexing the back muscles. Slowly return back to position. This is one rep.
Using a back extension machine either lying face down or sitting upright, engage the core and hyperextend the back and to move against the weight/gravity. Slowly return to starting position.

Bench Press
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Begin with the barbell racked and lay down on the bench so that the eyes are equal to the racked bar. Ensure you have 5 points of contact: Head, evenly distributed shoulders, lower back/buttocks, and 2 feet. Grasp the bar with a closed grip, pronated and slightly wider than shoulder width apart. Lift the bar off the rack and position the bar over the chest with the elbows fully extended. Slowly bend your elbow and extend the shoulders to bring the bar back down towards your chest. Keep the wrists in a neutral position. Once the bar is hovering above your chest, push the bar back up so the elbows extend and the shoulders flex. Return to starting position. This is one rep.

Bent Arm Row

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Begin with the elbow straight and shoulders flexed. Initiate the movement creating retraction of the scapula and slowly bend the elbows and extend the shoulder, bringing the weight toward the belly button. Once your elbows are parallel to your body, slowly return to normal position. Ensure to brace your core throughout the movement.

Bicep Curl

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Grasp the bar with a closed, supinated grip. Grip should be should be shoulder width apart so the arms touch the sides of the torso. Stand erect with feel shoulder width apart and knees slightly flexed. Flex the elbows until the weight is near the anterior deltoids. Keep the torso erect and the upper arms stationary, do not jerk the body or swing the bar upward. Lower the weight until the elbows are fully extended. Keep the torso and knees in the same position. This is one rep.

Bird Dog

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Get on all hands and knees, with the stomach facing the ground. Keep your knees under your hips and hands under your shoulders. Engage the abs and keep the back flat throughout the movement. Reach out straight in front of you and extend your right arm while extending the left leg behind you. Round your back and head to connect your right elbow with your left leg under your body. Extend right hand and left leg back out to complete one rep. Repeat on both sides.

Box Jump

Stand in an athletic position with your feet shoulder-width apart, at a comfortable distance from the box. When you’re ready to jump, drop quickly into a squat and extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Do not stick the landing. This is one rep.

Box Toe Taps

Stand behind a box with arms by sides and feet together. Quickly bend the right knee and lift the right foot, tapping the right foot on top of the box lightly. Immediately jump right foot back to the floor and tap box with the left foot. This is one rep.

Burpees

Begin standing. Bend over and place your arms on the group, shoulder width apart and jump the feet back into a push up position. Go down into the push up, and then push up. Tuck jump the knees toward the chest, lift the arms up into a standing position. Jump up as high as possible, reaching the arms above your head. This is one rep.

Butt Kicks

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Standing, keep your knees close together. Keep your torso upright, chest up. Do not lean forward. Quickly shift your weight to your right foot, bend your left knee and touch your left heel to your glutes, or as close as you can get. Lower your leg back down and repeat on the other side. This is one rep.

Butterfly Press

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Begin with elbows bent at a 90 degree angle, upper arms horizontal to the ground and hands pointing up. Rotate the arms apart to both sides of the body and stop when the arms make a straight line with the body. Then, push the weight straight up into a shoulder press. Lower the arms down, then rotate them back to starting position. This is one rep.

Calf Raise

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Stand erect with the knees fully extended but not forcefully locked out. Keep the torso erect and the legs and feet parallel, push up as high as possible onto the toes. Do not invert or evert the ankles and keep the knees extended but not locked out. Allow the heels to lower slowly back to the starting position. This is one rep.

Chest Flies

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Lie in a supine position on a bench with 5 points of body contact at the head, shoulders, lower back/buttocks, and both feet. Grasp two dumbbells using a closed, neutral grip and press the dumbbells in unison to an extended-elbow position above the chest. Slightly flex the elbows and point them out to the sides. Lower the dumbbells in a wide arc until they are level with the shoulders or chest. Keep the dumbbell handles parallel to each other as the elbows move downward and keep the wrists stiff and the elbows held in a slightly flexed position. Keep the hands, wrists, forearms, elbows, upper arms, and shoulders in the same vertical plane. Raise the dumbbells up toward each other in a wide arc back to the starting position. This is one rep.

Cross Body Throw

Stand with feet shoulder-width apart and hold a medicine ball in front of you with arms extended. Twist the torso to the right to wind up, then twist the torso, shoulders, and arms to the right forcefully and toss the ball. This is one rep.

Crunches

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Lie in a supine position and fold the arms across the chest or abdomen. Flex the knees to bring the heels close to the buttocks. Flex the neck to move the chin toward the chest. Keeping the feet, buttocks, and lower back flat and stationary on the floor, curl the torso toward the thighs until the upper back is off the mat. Uncurl the torso back to the starting position. This is one rep.

Deadlift

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Stand with feet flat on the floor between hip and shoulder width apart with toes pointing forward. Squat down with the hips lower than the shoulder, thighs parallel to the ground, chest forward. Grasp the weight to be lifted. Before lifting the weight, ensure that the back is flat or slightly arched, upper trapezius is relaxed, chest is up and out, shoulder blades are retracted, head is in line with the vertebral column, and weight is evenly distributed along the foot. Lift the bar from the floor by extending your hips and knees. Keep the back flat or slightly arches and keep the bar as close to the body as you can. Extend the hips and knees until the body is in an erect position. This is one rep.

Depth Jump

Stand on the box with arms at the sides. Feet should be together and slightly off the edge as in the depth jump. Begin by jumping and dropping off the box, landing and simultaneously taking off with both feet and rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump up. Allow the legs to absorb the impact.

Donkey Kicks

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Get on all fours on a mat, hands under shoulders and knees under hips. Keeping the right knee bent at 90 degrees, flex the right foot and lift the knee to hip level. Lower the knee without touching the floor, and lift again. This is one rep.

Frog Jumps

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Begin standing erect with legs together and arms together straight above the head. Jump and spread the legs apart, at the same time bending down toward the right foot with the left hand and touch the foot. Return to starting position, then jump and spread the legs apart, at the same time bending down toward the left foot with the right hand and touch the food. Return to starting position. This is one rep.

Good Morning

Grasp the bar with a closed, pronated grip. Step under the bar and position the feet parallel to each other with the bar balanced on the upper back/shoulders at the base of the neck. Hold the chest up and out and tilt the head slightly up. Position the feet shoulder width apart. Flex the hips. The buttocks should move straight back during the descent. Maintain a flat back and high elbow position. Do not round the upper back during the descent. The bar should be slightly behind the toes and do not allow the heels to rise off the floor. Keep the knees slightly flexed during the descent. Continue the downward movement until the torso is approximately parallel to the floor. Raise the bar by extending the hips. Keep the back flat and the knees slightly flexed during the ascent. Continue extending the hips to reach the starting position. This is one rep.

High Knees

Stand with feet hip-width apart. Pull your right knee towards your chest by flexing the hip and knee as high as possible, and then move it back to the original position. Do the same gesture with the left knee. This is one rep.

High Knee Karaoke

Cross your right foot as high as possible over and in front of your left foot with your arms out to your sides. Step open and out to the side with your left foot and cross your right foot behind your left foot. Continue moving laterally.

High Knee Skips

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Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest. Switch legs and keep skipping while pumping your arms. This completes one rep.

Hip Abduction

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Lie on your side with your legs straight, feet stacked in a neutral position. Engage your core and slowly raise the upper leg off the lower leg. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Slowly return the leg to the starting position. This is one rep.

Hip Thrusts (weighted)

Begin seated on the ground with a bench directly behind you, rest the shoulders on the bench for stability. Have a weight laying over the hips. Using a fat bar or having a pad under the weight can greatly reduce discomfort.

Begin the movement by driving through your feet, extending your hips vertically through the weight, up towards the sky. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then relax and extend back to the starting position. This is one rep.

Inchworm

Begin by standing with the feet together, and start forward by walking slowly down on the hands. Walk the hands down all the way into a push up position. At this point, slowly walk the hands back to the feet until you’re in standing position OR slowly walk the feet to the hands until you’re in standing position. This is one rep.

Jumping Jacks

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Stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lowering arms and returning legs to midline.

Jump Squat

Start by lowering into a squat with your arms by your sides. Swing your arms to the ceiling as you explode out of the squat, jumping up with both feet. Land quietly as you return down to the squat position. This is one rep.

Knee Tucks

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Begin in a push up/plank position with your shins resting on a stability ball and your arms straight. Pull the ball towards your chest and squeeze your abs. Slowly return to the start position. Keep your upper body straight throughout.

Lateral Flies

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Stand with a straight torso and arms by your sides at arms length with palms facing toward you. Lift your arms to your side with a slight bend in the elbow until the arms are parallel to the floor. Lower the arms back to starting position. This is one rep.

Leg Extension

Using your quadriceps, extend your legs until they are straight and slowly return them back to starting position. This exercise requires a leg extension machine. This is one rep.

Leg Lifts

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Lie face up on the floor. Raise your upper legs until they’re perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and return back to the starting position. This is one rep.

Line Hops

Begin with both feet perpendicular to the line. Hop laterally over and back as quickly as possible. Keep torso erect.

Lunge

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Take an exaggerate step forward with one leg. Keep the torso erect, chest up and pointing forward. Keep the trailing foot on the ground on the toes, with knee slightly flexed. The lead leg should be planted on the floor pointing straight forward. Begin to flex the lead hip and knee while keeping the lead knee over the lead foot. Continue to flex the lead hip and knee until the trailing knee is 1-2 inches from the group. Balance the weight evenly between the ball of the trailing foot and the whole lead foot. Slowly allow the lead hip and knee to extend and return to starting position. This is one rep.

Mountain Climbers

Start in a traditional push-up starting position with the shoulders over hands and weight on just your toes. Bring your right foot forward, bending the knee and putting weight on the ball of your foot. Switch legs, bringing the left knee forward while moving the right leg back to complete one rep.

Overhead Slam

In a standing position, hold a medicine ball over the head, flex the elbows and extend the triceps back, then forcefully toss the ball over the head, straight forward and down in front of you by extending the arms fully and release the ball. This is one rep.

Overhead Throw

Holding a medicine ball at the chest, flex the elbows and pull the arms toward your chest, then forcefully push up and out, extending the arms fully and release the ball. This is one rep.

Push the ball up for a vertical throw.

For an overhead throw: hold a medicine ball over the head, flex the elbows and extend the triceps back, then forcefully toss the ball over the head, straight forward by extending the arms fully and release the ball. This is one rep.

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. Descend by flexing at the elbow, lowering your chest towards the ground and push up as forcefully as possible, letting your hands leave the ground. This is one rep.

Power Clean

Stand with the feet between shoulder and hip width apart. Squat down and grab the bar with a closed, pronated grip. Keep back flat and chest up and Pull the weight up by extending the hips and knees, like a deadlift. As the bar rises above the knees, thrust the hips forward and forcefully jump upward by quickly extending the hips and knees. When the lower body reaches full extension, rapidly shrug the shoulders upward with the elbows stil fully extended. As the shoulders reach their highest elevation, flex the elbows to begin pulling the body under the bar. Continue to keep the torso erect. Pull the body under the bar and rotate the arms around and under the bar and flex the knees and hips into a squat position. Catch the bar with a nearly erect torso. Lower the weight back to starting position. This is one rep.

Prone Plank

Can be completed on your elbows or hands. Place your hands/elbows shoulder width apart. Keep your upper arm under your shoulders, perpendicular to the group. Keep your legs straight and curl your toes under. Brace your core and squeeze the gluteal muscles in order to keep the body as straight as a board. Keep the whole body parallel to the ground, including the neck.

Pull-Up/Pull-Down

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Choose either a pronated or supinated grip. Have your hands equally apart from your body midline to balance the bar or your weight. Make sure your core is in a neutral position and reach arms up so you are in a straight-arm position. Initiate the movement with a shoulder depression and retraction. Pull your GH joint into adduction and extension and raise the bar down to your chest/chest up to the bar. Slowly lower back down to the starting position. This is one rep.

Push-Up

Begin by lying on your stomach with legs extended and place your hands at shoulder level, appropriate distance apart (shoulder width). Place your feet together or shoulder width apart, curl your toes under so you are able to push up through your toes. Brace your core and squeeze your gluteal muscles and stay as straight as a board with your body. Go up in one unit and do not arch your back nor let it sag. Push up through your hands, extending your elbows and flexion of the GH joint, keeping the body as one. End in a position with elbows fully flexed. When returning to elbow flexed position, flex elbow at least to 90-degrees. This is one rep.

Reverse Crunches

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Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms to the floor. Pull your knees up towards your chest so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. Slowly return to starting position. This is one rep.

Russian Twists

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Lie on the floor face up, placing your feet either under something that will not move or by having a partner hold them. Elevate your upper body so that it creates an imaginary v-shape with your thighs. Twist your torso to the right side until your arms are parallel with the floor, and then twist your torso to the left side. This is one rep.

Shoulder Press

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Grasp a dumbbell in each hand with a closed, pronated grip. Align hands with the top of the shoulders and hold the weight above the shoulders. Push the weights upward until the elbows are fully extended. Do not arch the lower back or forcefully lock out the elbows. Allow the elbows to slowly flex to lower the weight to the starting position. This is one rep.

Side Bends

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Begin standing erect with a weight in one hand. Slowly bend at the waist to the side with the weight. Slowly raise back up to an erect standing position. This is one rep. Complete on both sides.

Side Plank

Can be completed on your elbows or hands. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Brace your core and squeeze the gluteal muscles in order to keep the body as straight as a board. Hold this position, and then repeat on the opposite side.

Side Shuffle

Start out crouched slightly with knees bent in a slight squat stance. Pushing off with your back foot, step sideways and move sideways. Keep your weight on the balls of your feet and change sideways directions as needed.

Skull Crushers

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Using a set of dumbbells, start by lying on your back with the knees bent. With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked. Slowly lower both arms at the elbow toward your head, bending your elbows to a 90-degree angle as the dumbbells so they are on either side of your head, elbows bent and pressing in toward your head. Lift your arms back to starting position. This is one rep.

Snatch

Stand with feet between hip and shoulder-width apart. Squat down with the hips lower than the shoulders and grasp the weight with a closed pronated grip. Extend the elbows fully. Lift the weight off the floor by forcefully extending the hips and knees. Keep the forso-to-floor angle constant and keep a flat back position. As the weight rises above the knees, thrust the hips forward and slightly re-flex the knees under the bar. Keep the back flat. Forcefully jump upward by quickly extending the hips and knees. Keep the shoulders over the weight and elbows extended as long as possible. When the lower body reaches full extension, rapidly shrug the shoulders upward with the elbows fully extended. Pull the body under the weight and rotate hands and catch the bar. At the same time, flex the hips and knees to a quarter-squat position. Return to starting position. This is one rep.

Squat

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Begin with your feet about shoulder width apart, parallel to each other. Keep a nice tall chest pointing forward. Maintain a position with a flat back, knees in line with feet, and chest up. Allow the hips and knees to slowly flex like you are going to sit down in a chair, keep the chest facing forward. Continue to flex the hips and knees until the thigh is parallel to the floor. Squeeze the gluteal muscles and extend the knees and hips to returns to a standing position. This is one rep. For a back squat, hold the barbell on the shoulders behind the neck. For a front squat, hold the barbell on the shoulders in front of the neck.

Step Up

Stand with a box in front of you and step up with one leg to place the entire foot on top of the box. Keep the torso erect, and do not lean forward. Keep the trailing foot in the starting position, but shift the body weight to the lead leg. Forcefully extend the lead hip and knee to move the box to a standing position on top of the box. At the highest point, raise the trailing leg up and lift the knee up to a 90-degree angle. Extend the trailing leg back down the ground and shift the weight to the trailing leg and step off of the box with the lead leg. Bring the lead foot back to a position next to the trailing foot. Maintain an erect torso position.

Straight Leg Dead Lift

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Stand with arms at your sides, feet between shoulder and hip width apart, knees slightly bent. Keep your arms straight and knees slightly bent, slowly bend down at the hips, not the waist, and lower your arms as far as possible without rounding the back. Keep the back straight and keep the weights close to your legs. Squeeze your gluteal muscles to slowly pull yourself back up. This is one rep.

Superman

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Lie face down. With your body straight, slowly lift upper torso and lower limbs up toward each other while keeping the core engaged and flexing the back muscles. Slowly return back to position. This is one rep.

Supine Plank

Can be completed on your elbows or hands. Start face up. Place your hands/elbows shoulder width apart. Keep your upper arm under your shoulders, perpendicular to the group. Keep your legs straight and foot flat on the ground. Brace your core and squeeze the gluteal muscles in order to keep the body as straight as a board. Keep the whole body parallel to the ground, including the neck.

Switch Lunges

Start standing tall with your feet staggered and your left foot slightly in front of your right. Make sure you are not too stiff and keep your stance active with your knees bent in a slight but not full lunge. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet midair and landing in a basic lunge with your right leg in front. Without rest, repeat the movement, alternating which leg is in front.

Thruster

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Begin standing erect with feet shoulder width apart, holding a weight in front of you with both hands. Lower yourself into a squatting position, letting the weight drop between the legs with the arms straight. While raising out of the squatting position, lift the weight straight up in the air above your head. Keep the elbows locked through the motion. This is one rep.

Tricep Dips

Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbows. This is one rep.

Upright Row

Grasp the weight with a closed, pronated grip. Stand erect with feet shoulder width apart, knees slightly bent. Pull the bar up along the abdomen and chest toward to chin. Keep the elbows pointed out to the sides as the bar brushes against the body. Do not swing the weight upward. At the highest level, the elbows should be level with or slightly higher than the shoulders and wrists. Return to starting position. This is one rep.

V-sits

Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor and point them so they are at about a 45-degree angle. Lift your head so your shoulders are off the floor as well. Balance on your butt and lower back. Lift your upper torso off the floor and bend your knees simultaneously. You can lean back to make this move harder or come up more to make it easier. Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs.

Wall Sit

Standing against the wall, legs straight and about 2 feet from the wall, slide down into a squat position where the knees are bent at a 90-degree angle. Press your back against the wall and hold.

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