Exercise Library

Start with palms facing you, rotate and press overhead

Grip barbell shoulder-width, curl to shoulders

Crawl on hands and feet keeping knees off ground

Sit on bench edge, lower body by bending arms

Lie flat on bench, grip bar slightly wider than shoulders, lower to chest, press up

Bend at hips, pull barbell to lower chest/upper abs

Alternate elbow to opposite knee in cycling motion

Rear foot elevated on bench, lower into squat

Squat, kick to plank, push-up, jump feet in, jump up

Kneel at cable machine, crunch down bringing elbows to knees

Stand at cable machine, curl bar to chest

Stand between cable machines, bring handles together in front of chest

Face away from cable, pull rope through legs thrusting hips forward

Underhand grip pull-up targeting biceps and lats

Underhand grip pull-up

Pull barbell from floor to shoulders, then press overhead

Narrow grip on barbell, lower to chest, press up targeting triceps and inner chest

Narrow grip bench press targeting triceps

Elbow on inner thigh, curl dumbbell squeezing bicep

Lie on back, curl shoulders off floor

Lie on back, extend opposite arm and leg maintaining core tension

Grip barbell, lift by extending hips and knees, keeping back straight

Lie on decline bench, press barbell targeting lower chest

Hands close together forming diamond, push up

Support body on parallel bars, lower until shoulders are below elbows, push up

Pull elbows back, drag barbell up torso

Curl dumbbells rotating wrists as you lift

Lie on bench, open arms wide with slight bend, squeeze chest to bring weights together

Press dumbbells from shoulder level to full extension

Press dumbbells overhead from shoulder level

Pull rope to face level, external rotation at end

Pull rope to face level, squeeze rear delts

Hold heavy weights at sides, walk maintaining posture

Lie on floor, press barbell or dumbbells from chest to lockout

Raise dumbbells forward and up to shoulder height

Bar on front shoulders, squat down and up

Lie on back, thrust hips up squeezing glutes

Hold dumbbell at chest, squat down and up

Bar on back, hinge forward at hips, return to upright

Machine squat with back supported

Neutral grip curl targeting brachialis

Against wall, lower body by bending arms, press back up

Hang from bar, raise knees toward chest

Hang from bar, raise straight legs to 90 degrees

Shoulders on bench, thrust hips up squeezing glutes

Lie on back, lift shoulders and legs forming hollow shape

Lie on incline bench, press barbell up focusing on upper chest

Lie on incline bench, curl dumbbells with arms hanging back

Press dumbbells on incline bench for upper chest

Lie under bar, pull chest to bar at an angle

Lower bar to chin/neck, press up targeting triceps

Jump continuously over rope

Squat down, explosively jump up

Hinge at hips, swing kettlebell to chest height

Hinge at hips, swing kettlebell to chest height

Bend forward, extend arm straight back squeezing tricep

Support body on hands, hold legs straight out in L position

Sit at machine, pull bar down to upper chest

Raise dumbbells to sides until parallel with floor

Lie face down, curl heels toward glutes

Sit in machine, extend legs straight out

Sit in machine, press weight away with legs

In leg press machine, press through toes

Lie on back, raise legs to 90 degrees

Step forward, lower back knee, push back to start

In plank, alternate driving knees toward chest rapidly

Anchor feet, lower body forward controlling with hamstrings

Support body on bench, row dumbbell to hip

Hold weight overhead, lower behind head, extend up

Press barbell from shoulder to full overhead extension

Press cable straight out resisting rotation

Sit in pec deck machine, bring arms together squeezing chest

Form inverted V, lower head toward ground, push back up

Single leg squat, extend other leg forward

Hold body straight supported by forearms and toes

Arms on preacher pad, curl barbell or dumbbell

Hang from bar, pull body up until chin clears bar

Lie across bench, lower dumbbell behind head, pull back over chest

Start in plank, lower body until chest nearly touches floor, push back up

Push cable bar down until arms are fully extended

Bend forward, raise dumbbells to sides squeezing rear delts

Hold barbell, hinge at hips lowering weight while keeping legs relatively straight

Hinge at hips, lower barbell while keeping back straight

Sit leaning back, rotate torso side to side

Sit at cable row machine, pull handle to torso

Sit with weight on knees, raise heels up

Hold weights at sides, shrug shoulders up toward ears

Support body on one forearm and side of foot

Stand on one foot, raise heel up

Lie on back, sit all the way up

Lie on bench, lower bar to forehead, extend arms

Lift barbell from ground to overhead in one explosive motion

Bar on back, lower hips back and down, stand back up

Stand on edge, raise heels up as high as possible

Step onto bench, drive through heel, step down

Legs nearly straight, lower barbell feeling hamstring stretch

Arms straight, pull bar down toward thighs

Press palms together on plate, extend arms forward squeezing chest

Straddle T-bar, row weight toward chest

Front squat into overhead press in one motion

From lying position, stand up with weight overhead

Pull barbell or dumbbells up toward chin

Lie flat, raise legs and torso simultaneously touching toes

Step forward into lunge, continue walking

Back against wall, hold squat position

Pull cable diagonally across body from high to low or low to high

Regular curl up, rotate and lower with reverse grip