Exercise Glossary
An alphabetical list of exercises with written descriptions.
Check out my YouTube Channel for short videos of each exercise!
An alphabetical list of exercises with written descriptions.
A
Alternating Bicep Curls -
Stand tall with a dumbbell in each hand at your sides. Curl one weight up toward your shoulder
while keeping your elbow close to your body and your palm facing up (supinated position),
then lower and switch sides. Alternate arms with control.
Alternating Curtsy Lunge -
Stand tall with your feet hip-width apart. Step your right leg diagonally behind your left,
lowering into a lunge as your right knee drops toward the floor. Push through your front heel to
return to standing, then repeat on the other side. Tip: Keep your core engaged for balance!
Alternating Plank Openers -
In a high plank, rotate one arm up toward the ceiling, opening the chest, then return to plank
and repeat on the other side.
Alternating Toe Touch to Knee Touch -
A core movement starting flat on your back with one knee bent and foot flat on the ground, the
other leg extended flat. The opposite hand extending overhead. Alternate between bringing
your elbow and knee together and your fingers and toes together. Complete all reps on one
side before switching to the other side.
Alternating V-Ups -
Lie on your back with arms overhead. Raise one leg and the opposite arm to meet in the
middle, lifting your shoulder blades off the floor. Alternate sides.
Arnold press -
A shoulder press variation where you start with palms facing you and rotate your wrists
outward as you press overhead. It targets all heads of the deltoid and adds a dynamic range of
motion.
B
15s Bear Plank / 15s High Plank -
Hold a bear plank (knees hovering under hips) for 15 seconds, the transition into a high plank
hold for another 15 seconds. Repeat as needed.
Banded Bird Dog Crunch -
With a band around your knees, start in tabletop position. Extend one arm and the opposite
leg, then bring them in to crunch. Keep tension on the band.
Banded Glute Bridge -
Same as a regular glute bridge, but with a resistance band above your knees. Keep knees
pressing outward as you lift your hips.
Banded Squats -
Place a resistance band around your thighs. Perform a squat while pressing your knees slightly
outward to keep tension in the band.
Banded Squats To Shoulder Press -
Start with a hip circle band around your knees and a dumbbell held at your chest. Lower into a
squat, keeping your chest tall, weight in your heels, and knees pressing out against the band.
As you stand, press the dumbbell overhead into a shoulder press. Lower the weight back toyour chest and repeat. Focus on: Driving through your heels, maintaining tension in the band,
and keeping your core engaged during the press.
Bear Stance Plank -
Start on all fours with your wrists under shoulders and knees under hips. Lift your knees a few
inches off the ground, keeping your back flat and core tight.
Bear Stance Plank Shoulder Taps -
Start on all fours with your wrists under shoulders and knees under hips. Lift your knees a few
inches off the ground, keeping your back flat and core tight—this is your bear stance. While
keeping hips stable, lift one hand to tap the opposite shoulder, then switch sides. Tip: Move
slow and controlled to avoid rocking.
Bent Over Row, Curl, Press -
From a hinge position, perform a row. Stand and transition into a bicep curl, then press
overhead. Return to start and repeat.
Bent Over Row Neutral Grip
-
Hold a dumbbell in each hand with palms facing each other (neutral grip). Hinge at the hips,
keeping your back flat and chest slightly lifted, so your torso is at about a 45-degree angle. Let
the weights hang beneath your shoulders, then pull them up toward your ribcage, squeezing
your shoulder blades together. Lower back down with control. Tip: Keep your core tight and
elbows close to your body throughout the movement to protect your lower back and target
your lats!
Bent Over Row Overhand Grip
-
Hold a barbell or dumbbells with your palms facing down (overhand grip). Hinge at the hips
with a flat back and slight bend in your knees, letting the weights hang below your shoulders.
Pull the weights toward your upper waist or lower ribs, keeping elbows flared slightly out.
Squeeze your shoulder blades together at the top, then lower slowly.Tip: Focus on leading with
your elbows and keeping your torso stable—this grip targets your upper back and rear delts
more!
Bent Over Row + Tricep Kickback -
Start by holding a dumbbell in each hand, palms facing your body, and hinge at the hips with
your back flat. Row the dumbbells toward your torso, squeezing your shoulder blades together.
At the top of the row, extend your elbows back into a tricep kickback, fully straightening your
arms. Lower the weights back to the starting position, then repeat. Tip: Focus on keeping your
upper arms still during the tricep kickback to isolate the triceps, and ensure a controlled row to
engage your back muscles properly!
Bent Over Row Underhand Grip
-
Hold a dumbbell or barbell with your palms facing up (underhand grip). Hinge at the hips,
keeping your back flat and chest lifted. Let the weights hang beneath you, then pull them
toward your lower ribs, keeping elbows close to your body. Squeeze your shoulder blades at
the top, then lower with control. Tip: The underhand grip emphasizes your biceps a bit more—
keep your core tight and avoid shrugging your shoulders.
Bicep Curls (Alternating) -
Hold dumbbells with palms facing up. Curl one weight at a time toward your shoulders,
keeping elbows close to your sides, lower with control.
Bicep Curls (Double) -Stand tall with a dumbbell in each hand, palms facing forward and arms at your sides. Keeping
your elbows close to your torso, curl both dumbbells up toward your shoulders at the same
time. Pause at the top, then slowly lower back to the starting position with control.
Bicep Curl + Isometric Hold -
Start with a dumbbell in each hand, palms facing forward. Hold one arm at 90 degrees (elbow
bent) while the other arm lowers and completes full reps. After a set number of reps, switch
arms so the other side holds while the opposite side works. Tip: Keep your elbows close to
your sides and engage your core—this combo burns out your biceps and builds endurance!
Bicep Curl To Wide Curl -
Perform a standard bicep curl, then rotate externally and perform a wide curl. Alternate
between the two variations.
Bird Dog Pulse -
From tabletop, extend one arm and opposite leg. Once extended, pulse the leg and arm up
and down slightly.
Bird Dog -
On hands and knees, reach opposite arm and leg, then return to start. Focus on: slow and
steady movement, no wobble. Keep core engaged.
Bodyweight squats -
Stand with feet shoulder-width apart. Lower hips back and down, then press through your
heels to stand. Focus on: controlled depth, knees tracking over toes.
BOSU Crunches -
Sit on the round side of the BOSU ball with your feet flat on the ground. Cross your arms over
your chest or place your hands behind your head. Engage your core and lower your upper
body down to the ball, then slowly return to start.
BOSU Side Plank -
Place your forearm on the center of the BOSU ball and stack your feet. Lift your hips to form a
straight line from head to heels, engaging your obliques. Hold for the desired time.
BOSU Elbow Plank Mountain Climbers -
Start in a forearm plank with your elbows on the BOSU ball. Alternate bringing your knees
toward your chest, maintaining a flat back and engaged core. You can move quickly like a run
or slow to focus on stability.
Feet Elevated Plank on BOSU -
Place your feet on the dome side of the BOSU and your hands on the ground in a high or
elbow plank position. Maintain a straight line from head to heels, keeping your core tight.
B-Stance RDL -
Stand tall with one foot slightly behind the other (heel lifted). Hinge at your hips, lowering your
torso while keeping your front knee soft and your back straight. Return to stand. Focus on:
loading the front leg while keeping the movement slow and controlled—should feel like a
single-leg deadlift with a kickstand.
Bulgarian Split Squats -
Place one foot behind you on an elevated surface like a bench or box. Lower your back knee
toward the ground while keeping your front knee aligned over your ankle. Push through yourfront heel to return to standing. Tip: Keep your torso upright and core tight throughout the
movement.
C
Cat-Cow -
Start on all fours with hands under shoulders and knees under hips. Inhale as you drop your
belly and lift your chest (cow), then exhale as you round your back toward the ceiling (cat).
Focus on: slow, fluid movement and full breaths to open the spine.
Chest Fly Openers
Lay on your back, engage your core and keep you elbows slightly bent. Start with your hands
over your shoulders and your knees over your hips. Open your arms wide and extend your legs
flat at the same time. Then bring your legs and arms back to the start position. Focus on
control and range of motion.
Child’s Pose -
Sit back on your heels, arms stretched forward on the floor, forehead resting down. Breathe
deeply. You can move your hands to the left and right to feel the stretch more down your lats.
Focus on: lengthening through the spine, relaxing your low back and hips.
Circles -
Extend your arms out to the sides and make small, controlled circles. Can be done forward and
backward to warm up the shoulders. Add weight for more of a challenge.
Cross Body Bicep Curls -
Hold dumbbells by your sides. Curl the weight across your body toward the opposite shoulder,
focusing on squeezing the bicep. Alternate arms.
D
Deadbug -
Lie on your back with your arms extended straight above your shoulders and your knees bent
at 90 degrees over your hips (like a tabletop position). Slowly lower your right arm and left leg
toward the floor at the same time, keeping your back flat and core engaged. Return to the
starting position, then switch sides. Tip: Move slowly and only extend as far as you can while
keeping your lower back pressed into the floor—this is key for core activation and stability!
Decline Sit-Ups -
Sit at the top of a decline bench and secure your feet under the footpads. Lie back with your
hands crossed over your chest or behind your head. Engage your core and lift your torso
towards your knees. Lower back down with control.
Donkey Kicks -
From tabletop, lift one leg with the knee bent at 90º, driving your heel toward the ceiling.
Squeeze your glute and lower with control.
Double Leg RDL (Romanian Deadlift) -
Stand tall with a dumbbell in each hand in front of your thighs, palms facing you. With a slight
bend in your knees, hinge at the hips and slowly lower the weights down the front of your legs,
keeping your back flat and core engaged. Stop when you feel a stretch in your hamstrings,
then drive through your heels to return to standing. Tip: Keep the weights close to your body
and focus on the hip hinge, not a squat—this targets your hamstrings and glutes!
Double Leg RDL, Curl, Squat, Press -Combine four moves Perform a Romanian deadlift, then a bicep curl, move into a squat, and
finish with an overhead press — all in one fluid sequence.
Double Leg RDL To Forward Lunge -
Hold dumbbells at your sides, hinge at the hips for a deadlift, then step forward into a lunge.
Alternate legs each rep. Focus on: Flat back during the deadlift and balance in the lunge.
Dumbbell Swings / Kettlebell Swings -
Start with your feet shoulder-width apart and the weight (dumbbell or kettlebell) held with both
hands in front of you. Hinge at the hips and swing the weight back between your legs, then
drive your hips forward to swing it up to chest height. Let the weight swing back down as you
hinge again, keeping the movement powerful and controlled. Tip: This is a hip-driven move,
not a squat! Keep your core tight, chest up, and use your glutes to power the swing.
E
Elbow Plank Hold -
Start on the floor with your forearms on the ground, elbows directly under shoulders. Step your
feet back so your body forms a straight line from head to heels. Engage your core, squeeze
your glutes, and keep your neck neutral. Avoid letting your hips sag or rise too high. Hold for
time, focusing on strong, steady breathing.
Elbow Plank Openers -
Targets: Core, obliques, shoulders
Start in an elbow plank position with forearms on the ground and body in a straight line.
Keeping hips level, rotate your torso to open one arm toward the ceiling, shifting into a side
plank. Return to center and repeat on the other side. This movement builds stability, strength,
and control through the core and shoulders.
Elbow To Knee Crunch -
Stand upright with your hands lightly behind your head or holding a weight in front of your
chest. Rotate your torso to the left and bring your left elbow toward your right knee in a
controlled crunching motion. Return to start and repeat on the same side. Tip: Keep your core
engaged and move with control—avoid pulling on your neck or using momentum. This is a
great standing ab move that also challenges your balance!
Elevated Mountain Climbers -
Place your hands on an elevated surface like a bench. Drive your knees toward your chest one
at a time, maintaining a strong core and flat back.
Elevated Pushups -
With hands on a raised surface, lower your chest toward it in a controlled pushup. Great for
building strength while reducing intensity.
F
Figure Four Stretch (Lying) -
Lie on your back, cross one ankle over the opposite knee. Pull the bottom leg toward your
chest to stretch the glutes and hips. Focus on: keeping the neck relaxed and gently drawing
the leg in.
Figure Four Stretch (Seated) -
Sit tall with both feet flat on the floor. Cross one ankle over the opposite knee, forming a "figure
four" shape with your legs. Gently press down on the elevated knee or hinge forward from thehips to deepen the stretch. Keep your back straight and breathe deeply, holding for 20–30
seconds before switching sides.
Fire Hydrant -
In tabletop, lift one bent knee out to the side, keeping hips level. Pause, then return to start.
Great for glute medius activation.
Flat Back Bicycles -
Lie on your back with your hands behind your head and legs lifted in a tabletop position. Press
your lower back firmly into the floor. Extend one leg out while twisting your torso to bring the
opposite elbow toward your bent knee. Keep your back flat and core engaged as you alternate
sides in a controlled, steady rhythm. Tip: Move with intention—not speed—and focus on
keeping your shoulders off the ground and your lower back glued down for max core
engagement!
Flat Back Openers -
Lay with your back flat on the ground and tuck your elbows and knees together. Extend arms
straight above your head and legs out flat. Then return to the start position. Tip: Keep your
spine pressed into the ground to hold proper core tension. If your back is arching you are more
likely to injure yourself.
Flutter Kicks -
Targets: Core (especially lower abs), hip flexors
Lie on your back with your hands under your glutes for support. Lift both legs a few inches off
the ground, keeping them straight. Alternate small, rapid up-and-down kicks with each leg,
keeping your core engaged and lower back pressed into the floor. Maintain steady breathing
and controlled movement throughout.
Forwards & Backwards Band walks -
Place a resistance band around your thighs or ankles. Slightly bend your knees and take small,
controlled steps forward and backward at about a 45º angle while maintaining tension in the
band.
Forward Press
Hold weights at shoulder height with elbows bent and palms facing each other. Press the
weights straight out in front of you until your arms are fully extended, then return to the starting
position. Keep your core engaged and shoulders relaxed. This movement targets the chest,
shoulders, and arms while reinforcing posture and control.
Front Squats -
Hold weights at shoulder height with elbows up. Lower into a squat, keeping chest lifted and
core engaged, then drive through your heels to stand.
G
Glute Bridge -
Lie on your back with your knees bent, feet flat on the floor hip-width apart, and arms by your
sides. Press through your heels to lift your hips off the ground, squeezing your glutes at the
top. Your body should form a straight line from shoulders to knees. Pause, then slowly lower
back down with control. Tip - Avoid arching your lower back—keep your core engaged and the
movement focused on your glutes.
Glute Bridge Hold -Lie on your back with knees bent, feet flat. Lift hips and squeeze glutes, holding at the top.
Focus on: strong glute squeeze, neutral spine, and steady breathing throughout.
Glute Bridge Hold & Chest Press -
Lie on your back with knees bent and feet flat. Lift hips into a glute bridge and hold while
performing dumbbell chest presses.
Glute Bridge Hold + Over Head Extension -
Lie on your back with your knees bent, feet flat on the floor, and a dumbbell held with both
hands above your chest. Press through your heels to lift into a glute bridge, keeping hips high
and core engaged. While holding the bridge position, slowly lower the dumbbell behind your
head, keeping your arms straight, then bring it back overhead. Tip: Keep your hips lifted and
squeeze your glutes the entire time—this move works your glutes, core, and lats all in one!
Glute Bridge Marches -
Hold a glute bridge and alternate lifting one knee at a time towards your shoulder while keeping
your hips steady. A sneaky-good glute and core combo.
Goblet Squat -
Hold a dumbbell or kettlebell close to your chest with both hands, elbows pointing down.
Stand with your feet slightly wider than hip-width apart. Lower into a squat by pushing your
hips back and bending your knees, keeping your chest tall and the weight close to your body.
Drive through your heels to return to standing. Tip: Keep your elbows inside your knees at the
bottom of the squat and brace your core for better stability and posture!
H
Hammer Curl & Cross Body Curl -
Perform a double arm hammer curl (palms facing in) and 2 cross-body curls (dumbbell across
chest toward opposite shoulder).
High Plank Hold -
Hold a pushup position with shoulders stacked over wrists, legs straight, and core tight. Keep
your body in a straight line from head to heels.
High Plank Shoulder Taps -
Start in a high plank. While keeping hips stable, lift one hand to tap the opposite shoulder.
Alternate sides.
Hip Thruster -
With your upper back supported and body weight or weight across your hips, drive through
your heels to lift your hips up. Major glute-builder that also fires up the hamstrings.
Hollow Hold -
Lie on your back, lift your arms and legs off the floor, and hold that “banana” shape. It’s simple,
but seriously tough on your core—and great for building control and tension.
I
J
K
1/2 Kneeling Rotation To Press -Kneel with one leg forward. Holding a dumbbell, rotate your torso toward the front leg and
reach across the body with the outside arm. Retract your arm and press the weight overhead.
Return and repeat.
Kneeling Side Plank w/ Leg Hold -
From a kneeling side plank position, extend your top leg straight and hold it up parallel to the
ground while keeping your core engaged.
Kettlebell Swings / Dumbbell Swings -
Start with your feet shoulder-width apart and the weight (dumbbell or kettlebell) held with both
hands in front of you. Hinge at the hips and swing the weight back between your legs, then
drive your hips forward to swing it up to chest height. Let the weight swing back down as you
hinge again, keeping the movement powerful and controlled. Tip: This is a hip-driven move,
not a squat! Keep your core tight, chest up, and use your glutes to power the swing.
L
90º Lateral & Front Raise -
With a dumbbell in each hand, raise one arm to the front and the other to the side, both to
shoulder height. Keep elbows slightly bent and core engaged.
Lateral Band Walks -
Place a resistance band around your thighs or ankles. Slightly bend your knees and step side
to side, keeping tension on the band the entire time.
Lateral Lunge and Row -
Step to the left into a lateral lunge, and extend your right arm diagonal towards your left knee.
Row that dumbbell back to your right hip as you come out of the lunge and switch to the other
side. Focus on glutes, hamstrings, and shoulder retraction.
Lateral Squat -
Set both feet wide, bend one knee and sink into a deep lunge while the other leg stays straight.
This move targets your glutes and inner thighs and opens up your hips.
Leg Raises -
Keep your back on the floor and slowly raise and lower your legs without letting them touch
down. It's a classic ab move that zeroes in on your lower core.
M
N
Narrow Front Squat -
Hold a pair of dumbbells at shoulder height with palms facing in. Stand with your feet hip-width
or slightly narrower. Keep your chest lifted and core engaged as you lower into a squat,
keeping your knees tracking over your toes. Drive through your heels to return to standing. Tip:
The narrow stance targets your quads more—keep your torso upright and elbows up to
maintain good form!
Narrow Press to Skull Crusher -
Lying down, perform a close-grip chest press, then lower the weights toward your forehead for
a skull crusher. Works chest and triceps.
OOverhead Marches -
Hold weights overhead and march in place, lifting knees high while keeping the arms extended
and core tight.
Overhead Tricep Extension -
Stand or sit with a dumbbell held in both hands, arms fully extended overhead. Keep your
elbows close to your head and lower the dumbbell behind your head by bending your elbows.
Once your forearms are parallel to the ground, extend your arms back up to the starting
position, focusing on contracting your triceps. Tip: Keep your core tight and avoid flaring your
elbows out—this will help target the triceps more effectively and protect your shoulders.
P
Palof Press -
Stand with a resistance band anchored at your side. Press the band straight out from your
chest to resist rotation, engaging your core throughout. Can also be done with a cable
machine.
3 Pt. Row -
Set up with one hand and knee supported on a bench (or take a staggered stance), then row a
dumbbell with the free hand. It's a go-to for building a strong back and improving posture.
Penguin -
Targets: Obliques, core
Lie on your back with knees bent and feet flat on the floor, arms at your sides. Lift your
shoulder blades slightly off the ground and reach side-to-side toward your heels in a crunching
motion. Keep the movement quick and controlled to feel the burn in your obliques.
Plank Mt. Climbers -
Start in a high plank position. Drive one knee toward your chest, then switch legs in a running
motion. Tip: Keep your hips low and back flat for maximum core engagement.
Plank Mt. Climbers & Cross -
From a plank position, drive one knee straight toward your chest (mountain climber), then
across toward the opposite elbow (cross climber). Alternate legs. Focus on: Keeping hips low
and core braced throughout.
Plank Reach Backs -
Start in a high plank. Reach one hand back toward the opposite foot, then return to plank and
alternate sides.
Plank Row -
Hold a dumbbell in each hand in a plank position. Row one arm at a time by pulling the weight
toward your ribcage while keeping hips square.
Plank Shifters -
Start in an elbow plank and shift your entire body forward and back, keeping core tight and
hips level.
Pushups -
Start in a high plank position. Lower your chest toward the floor, keeping elbows at a 45º angle,
then push back up to plank. Modify on your knees if needed.
Q
R
RDL to Hammer Curl -
The RDL Hammer Curl combines a hip-hinging Romanian Deadlift with a neutral-grip bicep
curl. You’ll lower the dumbbells down your legs with a flat back to target your glutes and
hamstrings, then stand tall and curl the weights up to work your biceps and forearms. It’s a
smooth, total-body move that builds strength and control.
Reverse Decline Flutter Kicks: Lay on the decline bench with your feet on the ground and
holding at the top. Extend your legs straight and perform flutter kicks, keeping your core tight.
Reverse Decline Slow Bicycles: Lay on the decline bench with your feet on the ground and
holding at the top. Tuck both knees in and slowly alternate bringing one knee toward your
chest.
Reverse Decline Tucks: Lay on the decline bench with your feet on the ground and holding at
the top. Bring your knees toward your chest, then extend your legs out straight without
touching the ground.
Reverse Flys -
From a hinged position with a dumbbell in each hand, extend your arms out to the sides in a
wide arc, squeezing your shoulder blades together at the top. Tip: Keep a soft bend in the
elbows and avoid using momentum.
Reverse Fly To Straight Arm Kickbacks -
With a slight forward lean, perform a reverse fly, then extend both arms straight back with a
slight bend into a triceps kickback. Focus on: Squeezing shoulder blades together in the fly,
and keeping arms straight in the kickback.
Reverse Lunge -
Step one foot back and lower into a lunge, front knee over ankle. Push through the front heel to
return to standing.
Reverse Lunge and Curl -
Step backward into a lunge, on the way back up perform a bicep curl. Focus on keeping form
steady and controlled.
Reverse Lunge to Knee Drive -
Step back into a lunge, then drive the back knee up toward your chest as you stand.
Reverse Lunge w/ Weight @ Shoulder -
Hold one or two weights at shoulder height and step back into a lunge. Maintain the weight
position and alternate legs.
Reverse Tucks -
Lie flat on your back with your arms by your sides. Bring your knees toward your chest while
lifting your hips slightly off the ground. Slowly lower your legs back to the starting position with
control, keeping your core engaged throughout. Tip: Keep the movement slow and controlled,
focusing on using your lower abs to lift your hips rather than relying on momentum!
S
1.5 Sumo Squats -Start by standing with your feet wider than shoulder-width apart, toes pointed out at a 45-
degree angle. Lower into a deep squat, keeping your chest lifted and core engaged. Once at
the bottom, rise halfway up, then lower back down into the squat position. Finally, stand fully
upright, completing one rep. Tip: Keep your knees tracking over your toes throughout the
movement and focus on squeezing your glutes at the top to maximize the burn in your legs and
hips!
Scissor Kicks -
Targets: Core, inner thighs, hip flexors
Start lying on your back with hands under your hips. Lift both legs a few inches off the ground.
Cross one leg over the other, then switch, making a crisscross "scissor" motion. Keep your
legs straight, core tight, and lower back grounded. Move with control rather than speed for
maximum effectiveness.
Seesaw Shoulder Press -
Instead of pressing both arms up at the same time, alternate them like a seesaw—one goes up
as the other comes down. Keeps your core engaged, you will feel this in your shoulders.
Shoulder Press To Tricep Extension -
Press dumbbells overhead, then bend at the elbows to lower the weights behind your head for
a triceps extension. Reverse to return. Focus on: Keeping elbows close to ears and core tight
throughout.
Side-lying abduction -
Lie on your side with legs stacked. Lift the top leg toward the ceiling, leading with your heel.
Lower with control. Focus on: squeezing the glute at the top, keeping hips stacked, and
avoiding rolling backward.
Side Lunge To Curtsy Lunge -
Step out to one side for a side lunge, keeping the opposite leg straight. Pass center and, then
step that same leg into a curtsy behind the opposite leg. Repeat before switching sides.
Side Plank Crunch -
Start in a side plank position, either from your knee (easier) or feet (harder), with your body in a
straight line and your elbow directly beneath your shoulder. Engage your core and bring your
top knee and top elbow together, crunching your side. Extend arm and leg back out, then
repeat the movement. Tip: Keep your hips lifted throughout the movement and focus on
engaging your obliques for the crunch.
Side Plank Hold -
Start by lying on your side with your elbow directly beneath your shoulder and legs extended
straight. Lift your hips off the ground, forming a straight line from your head to your feet.
Engage your core, glutes, and legs to hold the position, keeping your body stable and your
hips lifted. Tip: Keep your neck neutral and avoid letting your hips drop—maintaining a strong,
straight line from head to heels is key for maximizing the core engagement!
Side Plank Shoulder Press -
Hold a dumbbell in your top hand in a side plank. Press the weight straight up (perpendicular
to you), then lower with control. Repeat on both sides.
Side Plank with Rotation -
From a side plank, twist your top arm underneath your body, then reach back up. This one hits
your obliques, strengthens your shoulders, and adds some nice rotational work.Single Arm March -
Hold a dumbbell in one hand at shoulder height or overhead. While standing tall, march in
place, lifting each knee to hip height one at a time. Tip: Focus on balance and keeping your
core stable as you move.
Single Arm Straight Arm Sit-Up -
Lay flat on the ground with one arm reaching straight over your shoulder, holding a weight. Sit
all the way up keeping your legs straight and keep your shoulder above your head. Challenges
your core while also testing shoulder stability.
Single Leg + Bicep Curl -
Stand on one leg with a dumbbell in each hand, palms facing forward. Engage your core and
lift one leg slightly off the ground. While balancing, curl the dumbbells toward your shoulders,
focusing on squeezing your biceps at the top. Slowly lower the weights back down and repeat,
keeping your balance throughout the movement. Tip: Keep your chest lifted and core engaged
to help with stability, and avoid using momentum—slow and controlled movements will work
the muscles more effectively!
Single Leg Glute Bridge -
Lie on your back with one foot planted and the other leg extended. Press through your heel to
lift hips, then lower with control. Focus on: Driving through the grounded heel and keeping hips
level.
Single Leg RDL -
Stand on one leg, holding a dumbbell. Hinge at the hips while extending the other leg back,
lowering the weight toward the floor. Return to standing and repeat.
Single Leg RDL & Bicep Curl -
Hinge forward on one leg while holding dumbbells, then return to standing and perform a bicep
curl. Alternate legs. Focus on: Balance, hinge from the hips, and controlled curl.
Single Leg Single Arm Hammer to Bicep Curl -
Stand on one leg, perform a hammer curl with one arm, then rotate into a traditional bicep curl.
Great for balance and arm strength.
Slider High Plank Pikes: Start in a high plank position. Engage your core and lift your hips
toward the ceiling, forming an inverted V. Lower back to plank with control.
Slider Side Plank Crunch: Start in a side plank position with your elbow under your shoulder.
Place you bottom foot on a slider and hold your body off the ground with your top leg. Bring
your bottom knee toward your shoulders, crunching through the oblique. Return to the starting
position.
Slider Fall Outs: Kneel on the ground with sliders under your hands. Slide your hands forward
while maintaining a straight line from your knees to your shoulders, then pull back to the start
using your core.
Slider Plank Shifters: In a forearm plank with sliders under your feet, shift your body weight
forward and backward by sliding your feet. Maintain a tight core throughout.
Split Squats -
Targets: Quads, glutes, hamstrings, coreStand in a staggered stance with one foot forward and the other behind you, toes pointed
forward. Keeping your torso upright and core engaged, lower your back knee toward the
ground, creating 90-degree angles at both knees. Press through your front heel to return to the
starting position. Keep your weight centered and hips square throughout the movement.
Perform all reps on one side before switching.
Split Squat and Curl -
Lower into a stationary lunge (split squat), with each upward movement perform a bicep curl.
Focus on posture and muscle control.
Split Squat Pulses -
Hold a split squat position and pulse up and down in a small range of motion to build time
under tension.
Standing Glute Kickbacks -
Targets: Glutes, hamstrings, core (stabilizers)
Stand tall with feet hip-width apart, hands on a wall or chair for balance. Shift your weight to
one leg and extend the opposite leg straight back, squeezing your glute at the top of the
movement. Keep your chest upright, core engaged, and movement slow and controlled. Avoid
arching your lower back—focus on activating the glutes, not momentum.
Standing Hamstring Stretch -
Stand tall and place one heel on a bench or sturdy surface in front of you. Keep both legs
straight and slowly hinge at your hips to increase the stretch. Focus on: keeping your spine
long, chest lifted, and toes pointing straight up for a deep stretch in the back of the thigh.
Standing Quad Stretch -
Stand facing away from your bench or surface and place the top of one foot on it, bending the
knee. If you do not have a surface high enough, you can hold your shoe laces with your hand.
Focus on: tucking your pelvis slightly to feel the stretch in the front of the thigh and hip, while
keeping your core engaged and chest lifted.
Standing Sideways Hamstring Stretch -
Stand next to your elevated surface and place one heel on it so your leg is extended out to the
side (lateral position). Keep both legs straight and gently lean into the stretch. Focus on: feeling
the stretch in your inner thigh and hamstring while keeping your hips square and torso upright.
Skull Crusher Deadbug -
Lie on your back with arms and legs raised. Perform a skull crusher. Bending at the elbows to
lower weights toward your head, while simultaneously extending one leg. Alternate legs.
Split Squat -
Start in a lunge stance and lower into a squat, keeping feet stationary. Perform all reps on one
leg, then switch. Focus on: Upright posture and knee tracking over the front foot.
Split Squat Pulses -
In a split squat position, lower halfway and perform small, controlled pulses up and down. Stay
low the entire time. Focus on: Keeping tension in the legs and steady breathing.
Squat & Curl -
Hold dumbbells at your sides and perform a squat. As you rise, perform a bicep curl. Repeat
with fluid motion.Squat Hold -
Lower into a squat and hold the position, keeping weight in heels and chest lifted. Builds
endurance in the legs and glutes.
Squat Jacks -
Begin standing with feet shoulder width apart. Squat then propel yourself into a jump, bring
your feet together and tap the group quickly in a pencil jump position before jumping again to
return to start. Repeat quickly and with control.
Squat & Overhead Press -
Hold dumbbells at shoulder height. Squat down, keeping your chest lifted and weight in your
heels. As you stand up, press the dumbbells overhead. Tip: Engage your core and avoid
arching your back during the press.
Squat to Single Arm Press -
Hold one weight at your shoulder, squat and as you com up, press the weight overhead. A full-
body movement that builds strength, power and coordination.
Steering Wheels -
Hold a plate or dumbbell like a steering wheel and rotate side to side. Engages shoulders and
core.
Straight Arm Kick Backs -
Start by standing with your feet hip-width apart, holding a dumbbell in each hand. Hinge at the
hips with a slight bend in your knees, keeping your back flat and chest lifted. Extend your arms
straight behind you, palms facing down, and squeeze your triceps at the top of the movement.
Slowly lower the dumbbells back to the starting position with control. Tip: Keep your arms
straight throughout the movement, and focus on engaging your triceps without swinging or
using momentum!
Sumo Dumbbell Deadlift -
Stand with feet wider than shoulder-width and toes pointed slightly out. Hold a heavy dumbbell
with both hands in front of you. Lower the dumbbell toward the floor by bending at the hips
and knees, then drive through your heels to return to standing. Tip: Keep your chest lifted and
knees tracking over your toes.
Sumo Squat to Curtsy Lunge -
Begin standing with your feet wider than hips and toes turned slightly out. Lower into a sumo
squat, keeping your chest up and knees tracking over your toes. As you rise, step your right
foot behind your left into a curtsy lunge, bending both knees. Return to sumo, then repeat the
curtsy on the other side. Keep alternating.
Sumo Squats -
Take a wide stance with toes pointed out slightly. Lower into a squat by pushing your hips back
and down, then return to standing. Focus on: keeping knees tracking over toes and pressing
through your heels to rise.
Swimmers -
Lie face down with your arms extended overhead and legs straight. Lift your chest, arms, and
legs slightly off the ground. With palms facing down, sweep your arms out and back toward
your hips, tapping your fingertips near your sides. Reverse the motion to return to the starting
position, keeping everything lifted throughout the movement.T
Thread the Needle -
From hands and knees, slide one arm under your body, reaching across and lowering your
shoulder and head to the floor. Hold briefly, then return and repeat. Focus on: rotating through
the upper back and relaxing your neck and shoulder.
Thoracic Rotation -
1/2 kneeling with your hip, knee and ankle on the wall and hands behind your head. Raise your
elbow and rotate to reach our outside elbow towards the wall. Rotate the opposite way and
face away from the wall.
T Hold -
Extend arms straight out to form a “T” shape, engaging your mid-back and shoulder blades.
Can be isometric or pulsed.
Toes Out RDL + Sumo Squat -
Start by standing with your feet wider than shoulder-width apart, toes pointed outward at a 45-
degree angle. For the Toes Out RDL, hinge at the hips, keeping your back flat and knees
slightly bent, lowering the weights down in front of you while maintaining the wide stance.
Once you feel a stretch in your hamstrings, return to standing. Immediately follow with a Sumo
Squat—lower into a squat, keeping your knees tracking over your toes and your chest lifted.
Push through your heels to return to standing. Tip: Keep the movement slow and controlled,
especially when lowering into the RDL, and focus on engaging your glutes and hamstrings
during both exercises.
Toe Touches -
Targets: Upper abs, hip flexors
Lie flat on your back with your legs extended straight up toward the ceiling. Reach your arms
toward your toes, lifting your shoulder blades off the floor with each rep. Keep your core
engaged and movements controlled—focus on lifting through the abs, not using momentum.
Tricep Dips -
Use a chair or bench to lower and lift your body by bending the elbows. Keep hips close to the
edge to target triceps.
Tricep Kickbacks -
Hinge forward slightly, elbows tight to your sides, and extend your arms straight back to
engage the triceps. Return to the bent position and repeat.
Tricep Kickback + 3 Pulses -
Hinge at the hips, extend your arms back, and pulse the dumbbells in small, controlled motions
three times per rep.
TRX Standing Mountain Climbers: Stand facing away from the anchor point with hands in the
TRX handles. Lean forward, and lift each knee toward your chest, as if running in place. Keep
your core engaged to maintain balance.
TRX Elevated Plank Hold: Set the TRX straps to mid-calf height. Place your feet in the straps
and get into a plank position on your hands. Maintain a straight line from head to heels,
keeping your core tight.TRX Fallouts: Stand facing away from the anchor point with hands in the TRX handles. Lean
forward, extending your arms overhead, then pull yourself back to the starting position by
engaging your core.
TRX Tucks: Start in a plank position with your feet in the TRX straps. Bring your knees toward
your chest while keeping your core tight. Extend your legs back to the starting plank position.
U
Underhand Row To Straight Arm Kick Back -
Start with a bent over underhand row, then extend your arms back into a straight arm kick
back.
Upper Body Mountain Climbers -
Start in an elbow plank position. Press up into a high plank one hand at a time, keeping your
core tight and hips steady. Alternate which arm leads each rep to evenly work both sides.
Up Right Row -
Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs,
palms facing your body. Keep your elbows slightly bent and pull the weight straight up towards
your chin, leading with your elbows. At the top, your elbows should be higher than your wrists,
and your hands should be close to your body. Lower the weight back down with control. Tip:
Keep the movement controlled to avoid straining your shoulders, and don’t let the elbows flare
too wide. Focus on working your shoulders and traps while maintaining a strong, stable core.
V
V-Sit Chest Press -
Sit on the floor with your knees bent and feet off the ground, leaning back slightly to create a
"V" shape with your body. Hold a single dumbbell with both hands at chest level, palms facing
each other. Engage your core and press the dumbbell straight out in front of you, extending
your arms fully. Bring the dumbbell back toward your chest with control, then repeat. Tip: Keep
your core tight to maintain balance and stability. Avoid letting your lower back arch too much—
focus on engaging your abs while performing the chest press!
V-Sit Hammer Curls -
Sit in a V-sit position with legs lifted and core tight. Hold dumbbells with palms facing each
other and perform bicep curls while maintaining balance. Tip: Keep your spine tall and abs
engaged for stability.
V-Sit Hold -
Sit on the floor with your knees bent and feet flat. Lean back slightly while keeping your spine
long and chest lifted. Lift your feet off the ground so your shins are parallel to the floor, and
balance on your sit bones. Extend your arms straight forward at shoulder height. Keep your
core tight and hold this position, breathing steadily and avoiding rounding your back.
V-Sit Twists -
Sit with feet lifted and torso leaning back. Holding a weight or just bodyweight, twist side to
side, touching the ground or moving hands beside hips.
V-Sit Up + Overs -
Sit in a V-sit position and a dumbbell placed on the floor in front of you. Engage your core and
extend your legs to the right side of the dumbbell, then raise them over the dumbbell to the left
side, tapping your heels on each side. Continue alternating back and forth for the prescribed
number of reps. You can rest your hands behind you for added support. Tip: Keep your legsstraight and avoid swinging them—focus on using your core to control the movement. Keep
your back slightly leaned back and your core tight throughout for maximum effectiveness!
W
Wall Sit -
Slide down a wall until thighs are parallel to the ground. Keep chest tall. Focus on: breathing
and keeping your weight in your heels!
Wall Sit Curls
Slide down into a wall sit position with your back flat against the wall and knees at a 90-degree
angle. Hold dumbbells at your sides and perform bicep curls while maintaining the wall sit.
Focus on keeping your core tight and legs steady. This move strengthens your lower body and
challenges your arms simultaneously for a full-body burn.
Wall Sit Pulse -
Sit against a wall with a band around your knees and thighs parallel to the floor. While holding
the position, pulse against the band to increase intensity.
Wall Snow Angels -
Stand against a wall with arms bent at 90 degrees. Slide arms up and down the wall like
making snow angels to target posture muscles.
Walking Lunges -
Stand tall with your feet hip-width apart and a dumbbell in each hand (optional). Step forward
with your right foot into a lunge, lowering your back knee toward the floor while keeping your
front knee at a 90-degree angle. Push through your right heel to stand up and bring your left
foot forward into the next lunge, repeating the movement as you "walk" forward. Tip: Keep
your chest lifted and core engaged to maintain good posture, and ensure your front knee
doesn’t extend past your toes for proper form!
Weighted Deadbug -
Lie on your back with arms extended holding one weight. Lower the dumbbell over head while
simultaneously extending one leg. Return to start and repeat but alternate legs. Keep core tight
and back flat.
Weighted Single Arm Deadbug -
Lie on your back with your arms extended straight up toward the ceiling, holding a dumbbell in
one hand. Bend your knees at 90 degrees, keeping your feet flat on the floor. Slowly extend the
leg opposite the arm holding the dumbbell while lowering the dumbbell towards the floor above
your head. Keep your back flat on the ground, then return to the starting position. Complete
the prescribed reps on one side, then switch sides and repeat with the other arm and leg. Tip:
Focus on maintaining a flat back and controlled movement to properly activate your core and
avoid strain on your lower back.
Weighted Glute Bridge -
Lie on your back with feet flat and a weight on your hips. Press through heels to lift hips up,
squeezing glutes at the top.
Wide Curls -
Perform a bicep curl with arms angled outward to emphasize the outer head of the bicep.
Wide Bent Over Row -Hold a dumbbell in each hand and hinge at the hips with a flat back. Pull the weights up toward
your ribs, keeping your elbows wide. Squeeze your shoulder blades together at the top. Tip:
Avoid shrugging—let your back do the work.
Wide Single Arm Shoulder Press -
With one dumbbell in hand, bring arm out to the side at shoulder level and press straight up.
Focus on maintaining core stability.
Windshield Wipers: Lie flat on your back with your legs extended straight up toward the ceiling.
Keeping your core engaged, slowly lower your legs to one side at a 45-degree angle, then
bring them back to the center. Repeat on the opposite side.
Wood Choppers -
Hold one weight with both hands. Start with the weight above your head on the right side of
your body. Engage your core and rotate through your torso as you bring the weight diagonally
across your body toward your left knee. Return to the starting position and repeat, then switch
sides.
X
Y
Y's -
Hinge at the hips and lift arms in a "Y" shape squeezing your shoulder blades together. Great
for shoulder stability and posture.
Z
Zottman Curls -
Stand tall with a dumbbell in each hand, palms facing forward (supinated grip). Curl both
dumbbells up toward your shoulders, squeezing your biceps at the top. Once you reach the
top of the curl, rotate your wrists so your palms are facing down (pronated grip), then slowly
lower the weights back down. Rotate your wrists back to the starting position and repeat. Tip:
Control the lowering phase and avoid using momentum to maximize the benefits for both your
biceps and forearms!
