Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing. Your knees should stay behind your toes throughout the exercise. Assisted Dips Start with arms slightly bent along sides. Lower body down so upper arms are parallel with the ground, then return to starting position. Adjust assistance level accordingly. Assisted Pull- Ups Start with arms fully extended above head gripping the pull up bar. Pull body up until nose is in line with the bar then return to starting position. Adjust assistance level accordingly. 1
Back Raises Bear Crawl Put your hands behind your head and keep your neck in a neutral position. Bend at the waist keeping your back straight until your bend is 90 degrees from starting position. Slowly raise back to the starting position keeping back straight and neck in neutral position throughout. Crawl forward with only feet and hands touching the ground. Bent over barbell rows Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip. Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Bent over dumbbell rows Start with back parallel with the bench and arm fully extended and weight in line with the shoulder. Pull weight up until it reaches the body, then return to the starting position. 2
Burpees Start in standing position. Drop down till hands touch the ground and kick your legs behind you so you are in plank position. Return to squatting position, then return to standing and jump so your feet leave the ground and hands clap above head. Chair Dips Start with arms fully extended your weight supported by the chair behind you. Your torso should be upright. Lower your body until your upper arms are parallel with the ground then return to starting position. Bend your legs to decrease resistance and extend legs to increase resistance. Chest Press Machine Crunches Sit on the 90 degrees bench portion of the machine and regulate your seat to a height that allows you to grab the handles near shoulder height, and keep your back well in contact with the back support. Your palms should face down and your elbows should be on the same line of your wrists. Push the weight forward till arms are fully extended then return. Lie down flat on your back with your knees bent and your feet on the floor. Hold your hands wherever you feel comfortable (on your chest or beside your head). Roll your upper torso forward, pause, then return to starting position Crunches on Stability Ball Sit on the stability ball with your feet flat on the floor. Lower your spine onto the ball until your shoulders, back and tailbone are resting on the ball. Feet should be parallel and shoulder width apart. Knees are bent to about 90 degrees. Use your abdominal muscles to crunch your upper body up, then return to starting position. 3
Dumbbell Bench Press Position dumbbells to sides of chest with bent arm under each dumbbell. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Dumbbell Standing Shoulder Press Start in standing position with weights at or slightly above shoulder height. Push weight straight up above head while keeping back as straight as possible. Return weights to starting position. Front Lat Pull Down Grasp cable bar with wide grip. Pull down cable bar to upper chest. Return until arms and shoulders are fully extended. Half Burpees Start in a crouched position and kick legs back to a plank position. Return to starting position. 4
High Knees Run in place bringing knees as high as possible on each repetition. Jumping Jacks Start in standing position. Jump so feet and arms are slightly wider than shoulder width apart. Jump and return to starting position. Kettlebell Squats Hold kettlebell at chest high in a standing position. Squat down so thighs are parallel with the ground and return to standing position. Be sure that kettlebell remains at chest height the entire repetition. Your knees should not go past your toes throughout the movement. 5
Kettlebell Swings Stand over kettlebell with feet slightly wider than shoulder width apart. Squat down with arms extended downward between legs and grasp kettlebell handle with both hands with overhand grip. Position shoulder over kettlebell with tight lower back and trunk close to vertical. Pull kettlebell up and forward off of the floor by standing up. Immediately squat down slightly and swing kettlebell back under hips. Swing kettlebell up by raising upper body upright and extending legs. Continue to swing Kettlebell back and forth throughout exercise. Use a very light weight when learning this exercise. Lateral Dumbbell Raises Start in standing position with weights by your sides. Raise weights in an arc without bending elbows to shoulder height. Return weights along the same arc until they are by your sides again. Lateral Shuffle Side step without crossing your legs. You may be in an upright or slightly crouched position. 6
Leg curls on Stability Ball Lie supine on floor with lower legs on exercise ball. Extended arms out to sides. Straighten low back, knees, and hips, raising back and hips off of floor. Keeping hips and low back straight, bend knees, pulling heels toward rear end. Allow feet to rollup on to ball. Lower to starting position and straighten knees. Leg raises Lay down with your hands to your sides for support. Raise your legs so they are off the ground, keeping the abdominals tight. Slowly raise your legs 90 degrees, contracting the abdominal muscles. Slowly return to starting position. Do not touch the floor with your feet. Low Jacks Start in standing position. Jump so feet are wider than shoulders and squat hips down to a slight crouch. Elbows should be at shoulder height. Quickly Jump back to standing so feet are together and arms are by sides. Lunges Start in standing position. Step forward with one foot. The toes of both feet should be facing straight ahead. Be sure your legs are aligned - your front knee should be aligned with the foot. Lower your back knee towards the floor. Push back up to the starting position. 7
Medicine Ball Push- Ups Kneel before medicine ball. Place left hand on top of ball and right hand on floor, slightly wider than shoulder width away. Position upper body above both hands with right arm straight and left arm bent with hand on ball. Straighten body with forefeet back away from ball on floor, shoulder width apart. Lower body until slight stretch is felt in shoulder or chest. Immediately push body up rapidly. As right arm straightens and raises above floor, roll the ball under right hand with the left hand. Land right hand on ball while quickly placing left hand on floor, slightly wider than shoulder width. Medicine Ball side- to- sides Medicine Ball Sit- ups Sit on ground or mat holding a medicine ball in both hands. Make sure you find your center of balance and then raise your feet off the floor. Hold the medicine ball out in front of you with straight arms. Twist the torso to the left and then to the right, reaching and planting the medicine ball on the floor each side. Lie down on your back and place your feet flat on the floor so that your knees are bent at a 90- degree angle. Hold a medicine ball with both hands against your chest. Perform a traditional sit- up, pause, then slowly lower back down to starting position. Medicine Ball Slams Hold a medicine ball with both hands and stand with your feet shoulder width apart. Initiate the movement by raising the ball above your head and fully extending your body. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can. Catch the ball with both hands on the bounce and repeat the movement. 8
Mountain Climbers Plank Hold Place hands on floor, slightly wider than shoulder width. On forefeet, position one leg forward bent under body and extend other leg back. While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously. Lie prone on mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor. Raise body upward by straightening body in straight line. Hold position. Plank Jumping Jacks Begin in push up plank position, with your shoulders over your wrists, your body in one straight line, and your feet together. Like the motion of a jumping jack, jump your legs wide and then back together. Plank on Stability Ball Get into plank position by supporting your body weight with your chest and forearms on the ball and your toes on the floor. Lift your chest off of the ball so your upper body weight is supported by your forearms. Keep your abdominals contracted and your back straight. 9
Push Ups Lie on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Modified Push- Ups: Perform push ups with knees on the floor. Push Ups on Wall Start facing wall, arms length away, feet slightly apart, legs straight (but knees not locked). Place hands onto wall, slightly wider than shoulder- width apart. Keeping head in neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it, but not touching it. Straighten arms and return to starting position. Seated Row Machine Sit on seat of machine and grasp handles. Pull handles towards chest. Return until arms are extended and shoulders are stretched forward. Side Plank Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips. Raise body upward by straightening waist so body is ridged. Hold position. Repeat with opposite side. 10
Sit Ups Lie down on the floor with your knees bent placing your knees and feet together. Place your hands behind your head or across your chest. Elevate your upper body. Once you feel the abdominal contraction, lower your upper body back down to the starting position. Wall Sit Weighted lunges with dumbbells Start with your back against a wall with your feet shoulder width and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Hold this position for the prescribed time. Stand with dumbbells grasped to sides. Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg. 11