Dumbell Chest Press

Lying flat on your back on a bench, hold the dumbbells with the arms bent at a 90-degree angle (knuckles facing up). Press weight upward until arms are extended but not locked.

Tip: If your lower back comes off the bench as you push, you are using too much weight.

Dumbbell Chest Fly

Lying flat on your back on a bench, hold the dumbbells together with the arms rounded like you are hugging a tree (elbows facing out). Open your arms out to the side until they are parallel wit the floor. Return to the starting position.

Tip: If your lower back comes off  the bench as you open your arms, you are using too much weight or you are opening your arms too far.

Cable Crossover (Flies)

Grab both cable handles and stand in a lunge. Bring both hands together with palms facing in, crossing in front of your chest. Keep your arms rounded like you are hugging a tree (elbows facing out). Return to starting position.

Tip: Try not to lean into your lunge.

Machine Assisted Chest Dips

With your feet placed on the assisted pad, hold onto the handles at either side of your waist. Bend your elbows to lower your body. This will cause you to lean forward a bit. Keeping your elbows pointed out from your body, push yourself back up to the starting position.

Tip: If your elbows are pointed away from the body, it will work more of the chest area. If your elbows are pointed straight back, it works more triceps.

Standard Push Up

Starting on your hands and knees, step back with both feet to straighten your legs (starting position). Bend your elbows to lower yourself about three inches from the floor. Push yourself back up to the starting position.

Tip: Your body should be in a straight line from the top of your head to your ankles.

Dumbbell Row

Place one hand and one knee on a bench. Hold a dumbbell in the other hand with a straight arm dangling on the side of the bench. Keeping your elbow in close to your body, row the dumbbell up under your arm by bending at the elbow.

Tip: Keep your back flat and your core tight to stabilize yourself throughout the exercise.

Cable Seated Row

Grab the handle of the cable machine. Sit with your feet extended out in front of you, but not locked. With your back flat and core tight, bend at the elbows to bring the handle directly into your diaphragm.

Tip: Bring your elbows back as far as you can as if you were trying to touch them behind your back.

Lateral Pull Down

Sit with your feet flat on the floor and your knees bent at a 90-degree angle. With a wide grip on the bar, bend your elbows to pull the bar down in line with your chest.

Tip: It is very important to keep a tight core for this exercise so you don’t lean back too far and hurt your back.

Cable Rope Rows

Use a cable rope in the lowest position. Bend at the waist, but keep you back very flat. With palms facing in, bend your elbows to bring the rope into your diaphragm. Slowly return to the starting position.

Tip: Try not to let the weight rest back on the stack until you are finished with the entire set.

Close Grip Pull Ups

With your palms facing in, grip the pull up handles and allow all of your weight to be supported by them. Bend your elbows to raise your entire body until you hands are in front of your chest or shoulders.

Tip: Close Grip Pull-Ups are difficult, so if you are not yet able to perform this exercise, ask someone to support your feet.

Resistance Band Cable Rows

Sit with your feet extended out in front of you, but not locked. Wrap the resistance band around your feet, and hold onto each handle.With your back flat and core tight, bend at the elbows to bring the handles in line with your body.

Tip: Bring your elbows back as far as you can as if you were trying to touch them behind your back

Lying Dumbbell Raises

Lie perpendicular on a bench with your head hanging over one side. Hold a dumbbell directly over your chest with straight arms. Slowly lower the weight over your head until your arms are in line with your body. Then, bring the weight forward, back over your chest. Repeat.

Tip: Keep your core tight and don't let your hips drop toward the floor.

Dumbbell Shoulder Press

Sit on a 90-degree angle weight bench with your feet on the ground in front of you. Hold dumbbells with your palms facing out positioned at your shoulders. Keeping you core tight and lower back pressed against the back of the chair, press the dumbbells over your head until your arms are fully extended but not locked. Return to starting position.

Tip: Make sure your arms stay slightly in front of you as you press upward. Keep them in front of your ears.

Barbell Upright Rows

Stand with your feet shoulder width apart and knees slightly bent. Hold the barbell in front of you with a close grip and arms straight. Leading with your elbows, lift the barbell until it is in line with your shoulders. Return to starting position.

Tip: Always try to keep you elbows above your hands.

Resistance Band Lateral Raises

Stand with your dominant foot slightly in front of the other. Place the center of the resistance band under that foot while holding the ends in each hand down by your sides. With your palms in and your arms straight but not locked, raise you arms until they are perpendicular to the floor. Return to starting position.  

Tip: Keep you arms slightly in front of you as you raise them to the side. You should be able to see both arms in your peripheral vision at all times.

Dumbbell Lateral Raises

Stand with your feet shoulder width apart holding the dumbbells at your sides. With your palms in and your arms straight but not locked, raise you arms until they are perpendicular to the floor. Return to starting position.  

Tip: Keep your arms slightly in front of you as you raise them to the side. You should be able to see both arms in your peripheral vision at all times.

Machine Rear Delt Flies

Sit facing the back of the chair with your hands on the handles in front of you. Keep your arms straight but not locked. Push your hands away from each other until your arms are expended out to the side, but not out of your peripheral vision.  Return to starting position.  

Tip: Try not to let the weight rest back on the stack until you are finished with the entire set.

Machine Shoulder Press

Sit with your lower back pressed firmly against the back of the seat. The handles should be at chest level, holding them with your palms facing up. Keeping your core tight, press the handles upward until your arms are fully extended but not locked. Return to starting position.

Tip: Try not to let the weight rest back on the stack until you are finished with the entire set.

Seated Dumbbell Bicep Curls

Sit on the end of a flat bench with your back straight and legs together. Hold the dumbbells down by your sides with your palms facing in. Bend one elbow to curl the dumbbell up to your shoulder, ending with your palm facing in. Return to the starting position and repeat with the other arm.

Tip: Do not swing the weight. It may help to count to 3 on the way up, and 2 on the way down.

Concentration Bicep Curls

Sit on the end of a flat bench with your legs apart. Holding the dumbbell down in between your legs, place your elbow against the inside of your thigh with your palm facing out. Bend at the elbow to curl the dumbbell up to your shoulder, ending with your palm facing in. return to the starting position. After the set is complete, perform a set with the other arm.

Tip: Even though you are leaning over, try to keep your back flat and not rounded.

Incline Dumbbell Bicep Curls

Sit on an incline bench with your lower back pressed firmly against it. Hold the dumbbells down by your sides with your palms facing in. Bend one elbow to curl the dumbbell up to your shoulder, ending with your palm facing in. return to the starting position and repeat with the other arm.

Tip: This exercise can overextend your rotator cuff. If you feel any pain at all, stop the exercise.

Machine Bicep Curls

Sit on the machine with your arms over the pad in front of you. Grab the handles keeping your arms shoulder width apart. Bend at the elbows to lift the handles up to your shoulders. Return to the starting position.  

Tip: Make sure you stay seated throughout the entire set.

Cable Double Bicep Curls

Stand with your feet shoulder width apart. Hold each cable handle out to the side with your palms facing up. Bend both elbows at the same time to curl the handles up towards your shoulders. Return to the starting position.  

Tip: To stay balanced, make sure your knees are slightly bent and your core is tight.

Lying Barbell Tricep Extension (Skull Crushers)

Lying flat on a weight bend, hold the barbell over your head. With you arms bent at a 90-degree angle and your palms facing up, extend your arms upward until they are straight but not locked. Return to the staring position

Tip: Try to keep you elbows in line with your shoulders. If they get far apart, this exercise becomes more for the chest rather than the triceps.

Tricep Dumbbell Kick Backs

Place one hand and one knee on the bench. With your arm bent hold the dumbbell at your side with your palm facing in. Keeping your elbow in close to your body, extend the dumbbell out behind you. Return to the starting position.

Tip: Keep your back flat and your core tight to stabilize yourself throughout the exercise.

Overhead Resistance Band Tricep Extension

Stand with your feet shoulder width apart with one foot on the end of the resistance band. Hold the other end with the hand on the same side (ex. right hand and right foot). With you arm up above your head, bend at the elbow until you hand is resting on the back of your shoulder. Extend your arm until it is straight over your head but not locked.

Tip: To stabilize your arm during this exercise, place your other hand on your elbow.

Bench Dips

Sit perpendicular on a weight bench with your hands placed around the bench at your sides. Extend your legs straight out in front of you, bringing your body forward off of the bench. You should be holding you body weight with your arms (starting position). Bend your elbows to lower your body towards the ground. Return to starting position.

Tip: This is an advanced form of this exercise. If this is too difficult for you, try is with your knees bend at a 90-degree angle. To make this exercise more advanced, place your feet up on another weight bench.

Machine Tricep Push Downs

Sit with your feet at a 90-degree angle, holding the machine handles at your sides. Lean forward slightly as you push straight down to extend your arms. Return to starting position.

Tip: It you are using a large amount of weight, you may want to use the lap belt attached to most machines.

Machine Assisted Tricep Dips

With your feet (or knees-depending on the machine) placed on the assisted pad, hold onto the handles at either side of your waist. Bend your elbows to lower your body down. This will cause you to lean forward a bit. Keeping your elbows pointed back, push yourself up to the starting position.

Tip: If your elbows are pointed straight back, it works more triceps. If your elbows are pointed away from the body, it will work more of the chest area.

Cable Rope Tricep Pull Downs

Stand with your feet shoulder-width apart and unlocked. Keeping your elbows pressed tightly to your sides, pull the rope down and apart to straighten your arms. Return to the starting position.

Tip: Try not to let the weight rest back on the stack until you are finished with the entire set.

Sumo Squats

With a wide stance, point your toes outward. Using both hands and straight arms, hold a dumbbell in between your legs. Keep your shoulders back as you bend your legs to lower the weight almost to the ground. Push with your heels to return to the starting position.

Tip: Try hard not to lean over to lower the weight. Keep your back as straight as you can.

Leg Press

Sit in the leg press machine with your feet placed hip width apart on the platform in front of you. Locate the safety handles on either side of you. Extend your legs slightly to lift the weight, and disengage the safety bars. Bend your knees into your chest (starting position). Extend your legs until they are straight but not locked out. Return to the starting position.

Tip: Keep your ankles, knees, and hips in line at all times during this exercise

Dumbbell Lunges

Stand with one foot in front of the other and your hands down by your sides. With your weight distributed equally, bend your knees until just before your back knee touches the ground. Both legs should be in right angles at the ending position. Pushing through the heel of your front leg, return to starting position.

Tip: Your front knee should never extend over your ankle. If this is happening, you are probably leaning too far forward.

Barbell Dead Lifts

Stand on a riser with your feet hip width apart. Hold the barbell with your hands shoulder width apart and arms straight down in front of you. Making sure your knees are not locked, bend at the waist to lower the bar towards the ground. Then push through your heels to stand back up at the starting position.

Tip: Many people use too much of their back during this exercise. To avoid a lower back injury, really focus on using your hamstrings and if necessary, shoot your hips backward slightly as you lower the weight.

Cable Glute Extensions

Secure the cuff around your ankle and stand facing the weight stack. Hold onto the cable cage handles, and plant your free leg firming on the ground but not locked out. Leading with your heel, lift the cuffed leg out behind you, and stop just before you feel your back began to arch. Return to the starting position

Tip: Try not to let the weight rest back on the stack until you are finished with the entire set.

Machine Calf Raises

Stand on the balls of your feet with the machine resting on your shoulders. With your legs hip width apart and your knees locked, lower your heels toward the ground. Lift your heels to return to the starting position.

Tip: You can also point your toes in or out to concentrate on certain areas of the muscle.

Pelvic Raises

Lie on your back with your knees bend and feet placed hip width apart. Place your arms by your sides with your palms pressed against the floor. Push through your heels to lift your hips up off the ground in line with your knees. Return to the starting position.

Tip: To advance this exercise, try it with one leg off the ground.

Lying Machine Hamstring Curls

Lying face down on the machine, grip the front handles and place our legs under the weighted bar. Bend at the knee to lift the weight, ending with your feet pointed toward the ceiling.

Tip: This exercise can also be preformed one leg at a time.

Exercise Ball Pass

Lie flat on your back and hold an exercise ball above your head. Lift your legs and arms at the same time, meeting in the center of your body. Place the ball between your ankles and then return to the starting position. Repeat, switching the ball between your hands and feet.

Tip: Try to keep you arms and legs as straight as possible.

Exercise Ball Reverse Abs

Lie on your stomach over an exercise ball.  Slowly walk you hands out on the ground in front of you until the ball is under your knees (starting position). Keep your core very tight as you draw your knees into your chest. The ball will then be under your ankles. Slowly extend your legs to return to the starting position.

Tip: The exercise takes balance and concentration. Holding your legs tightly together will help you keep your balance.

Oblique Leg Lifts

Stand with your legs shoulder width apart. Place you right hand on your hip, and your left straight up by your ear with your palm facing in. Lean your weight onto your right foot. Slowly lift your left knee and lower your left elbow to meet at your side. Return to the starting position. After the entire set, repeat on the other side.

Tip: Try not to put any weight on the leg you are lifting between reps.

Cuff Hanging Abs

Hook you arms through the cuffs until they rest comfortably in the center of your upper arm. Keep your arms bent at a 90-degree angle, and place your hands around the top of the cuffs for extra support. Let your entire body hang, leaving all of the weight in your arms (starting position). Lift your knees to your chest. Return to the starting position.

Tip: DO NOT SWING. Try very hard to slowly lift and lower your legs in a very controlled manner.

Double Crunch on a Bench

Sit perpendicular on a weight bench, and place your hands around the bench at your sides. Lean back onto your arms and raise you knees to your chest. Keep most of your weight on your glutes (starting position). Lean back while extending your legs out in front of you. Return to starting position.

Tip: Try to perform the reps slowly. Going fast will shorted your rep and work less of your abs.

Straight Leg Abs

Lying on the floor, cross your legs and lift them straight up in the air. Place your hands behind your head, and contract your abs. This will lift your head and the top of your shoulders off the floor.

Tip: Try placing just two fingers behind your head instead of lacing your fingers. This will keep you from pulling on your head and injuring your neck.

Opposite Arm/Leg Stretch

Start on the floor on your hands and knees. Keeping a flat back with your core held tight, slowly lift your right arm and left leg straight out from your body. Then bring them back to the starting position. Repeat with the other arm and leg.

Tip: Try not to allow your back to arch during any portion of this exercise.

Medicine Ball Twist

Standing on one leg, hold a medicine ball straight out in front of you. Keep you core tight as you twist you upper body to move the ball out to the left. Return to the center. Then move the ball out to the right. Return to the center.

Tip: Keep the leg you are standing on straight, but not locked.

Open Plank Hold

Start on the ground in the push-up position (see push-up under chest exercises).
Turn your entire body to the right as you lift your right hand off of the ground and reach toward the sky (forming a “T” with your body). Return to the starting position. Now perform the exercise on the left side.

Tip: Keep you shoulders, hips, and ankles in line throughout the exercise.

Balancing Stick

Stand on one leg with your arms above your head and palms pressed together (starting position). Lock the leg that you are standing on and slowly lean forward. As you are leaning, open your arms into a “T” and extend your bent leg straight out behind you. Hold this position for 3 seconds, and then slowly return to the starting position.

Tip: Keeping your core tight will help you keep you balance during this exercise.

Jump Rope

Measure to see if the jump rope is your size by standing on it with your feet together, and holding the handles up toward your shoulders. The handles should come just under your arms. Holding the handles at your waist, swing the rope over your head, and hop over it as it comes around.

Tip: Try to use your wrists to move the rope and don’t  swing your arms. Don’t jump by bending your legs. Use your ankles to push off the ball of your foot.

Lateral Hops

Use a jump rope, barbell, etc. to mark a line on the floor. Continuously jump from side to side, keeping your feet together. Continue for 1 minute

Tip: Look down at the ground to keep from tripping.

Step Up and Out

Stand at the end of an aerobic step with your feet together. Hop up onto the step, hop down so you are straddling the step, hop back up on the step, and then hop down to the starting position.

Tip: This needs to be preformed quickly. It helps to repeat to yourself, “up, out, up, down” as you perform the exercise.

Medicine Ball Squat

With a wide stance, point your toes forward. Using both hands and straight arms, hold a medicine in between your legs. Keep your shoulders back as you bend your legs to lower the ball almost to the ground. Push with your heels and stand up as you bring the ball into your stomach. Then, reach the ball over your head as you go up on your toes. Bring the ball back to your stomach as you start to squat again, and then take it to the floor.

Tip: This should be a fluid motion up and down briefly pausing each time at your stomach.