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Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat & Press... 11 Crossover Step Up... 12 Curl & Press... 13 Curtsy Lunge... 14 Curtsy Lunge (Dumbbells)... 15 Curtsy Lunge & Press (Two Hands)... 16 Deadlift... 17 Dips... 18 Double Lunge (Curtsy-Reverse)... 19 Double Raise... 20 Dumbbell Row & Kickback... 21 Dumbbell Squat... 22 Flat Dumbbell Press... 23 Flyes... 24 Full Front Raise... 25 Incline Dumbbell Press... 26 Lateral Raise... 27 Lying Tricep Extension... 28 Mountain Climbers... 29 One Arm Dumbbell Press... 30 One Arm Dumbbell Row... 31 One Arm Dumbbell Row (Wide)... 32 One-Leg Get Ups... 33 Overhead Tricep Extension... 34 Pike Front Raise... 35 Plank... 36 Point and Pike... 37 Pullover... 38 Pullover & Tricep Extension... 39 Push Up... 40 Push Up and Leg Raise... 41 Reverse Lunge... 42 Reverse Lunge (Dumbbells)... 43 Reverse Lunge & Press... 44 2
Reverse Lunge & Step Up... 45 Reverse Lunge & T-Bend... 46 Seated Curl... 47 Seated Curl and Tate Press... 48 Shoulder Press... 49 Shoulder Press & French Press... 50 Side Plank... 51 Squat & Lateral Raise... 52 Squat & Press... 53 Squat & Swing... 54 Stability Ball Curl Up... 55 Stability Ball Roll Out... 56 Standing Dumbbell Curl... 57 Step Up... 58 Step Up & Press... 59 Stiff Leg Deadlift... 60 Sumo Deadlift... 61 Tate Press (lying)...62 T-Bend... 63 T-Bend and Row... 64 Tricep Extension & Press (dumbbell)... 65 Upright Dumbbell Row... 66 Venus Raise... 67 Y-Squat... 68 3
Ab Wheel This a VERY advanced move so master the stability ball roll out first! Abs tight and spine neutral throughout the movement roll out as far as you can and pause for a moment before rolling back. Only roll out as far as you can maintain good form. As your strength improves you can roll out further and further until your arms are fully extended. 4
Alternate Dumbbell Press Keep your feet on the floor and your butt on the bench. Start with dumbbells extended and lower one dumbbell at a time to the side of your chest holding the opposite dumbbell in the extended position. If the workout calls for 10 reps on this exercise that means 10 reps per arm. 5
Bent Barbell Row Row the barbell up. Keep a neutral spine with chest up and keep a tight grip on the barbell to help pack the shoulders. Pull the barbell and squeeze shoulder blades at the top. The pull should be slow and controlled. Avoid these common errors: yanking the weight up or rounding your back. 6
Bent Dumbbell Row Row the dumbbells up towards your waist keeping your elbows close to your body. Keep a neutral spine with chest up and keep a tight grip on the dumbbell to help pack the shoulders. Bring elbows toward hips and squeeze shoulder blade at the top. The pull should be slow and controlled. Avoid these common errors: yanking the weight up or rounding your back. 7
Bent Lateral Raise Bend over keeping your back straight. Start with dumbbells hanging down, palms facing each other and with a slight bend in the elbows raise the dumbbells out. Squeeze your shoulder blades together at the top of the movement. Use lighter weight here and keep the movement slow and controlled. 8
Bowler Squat Start with your feet wider than shoulder width and toes pointed out on a 45 degree angle. Squat down until the dumbbell almost touches the floor, keep your back straight and chest up throughout the movement. Push through the heels as you come up and squeeze the glutes. 9
Bulgarian Split Squat Lunge down keeping your knee directly above your foot. Keep most of your weight on the front leg, only using the back leg for balance. Complete all reps on one leg then switch to the other leg. These are challenging so don t get frustrated if they are hard for you at first. That is normal. If you have knee issues, don t go as low in the beginning and master them with bodyweight before moving on to using dumbbells. This one is not about how much weight you can hold. Form is more important. 10
Bulgarian Split Squat & Press Same movement as regular bulgarian split squat. Start with dumbbell resting on your shoulders, press the dumbbells overhead as you stand up from each squat. 11
Crossover Step Up Start by standing to the side and back of a bench. Step forwards across your body with your outside leg onto the bench into a step-up, then step down on the other side. Repeat crossing over from the other side. One rep is one step up from each side. Take it slow at first and make sure to get your whole foot on the bench each time. 12
Curl & Press Curl the dumbbells up to your shoulders then press overhead. 13
Curtsy Lunge Step back crossing your leg behind your body into a lunge. Alternate to the other leg. Completing a lunge with each leg counts as 1 rep. Curtsy Lunges are a great exercise that work almost every muscle in the leg. Proper form is a must so use a chair to perfect form and if you feel pain in your knees at any point consider using a standard reverse lunge as an alternative. 14
Curtsy Lunge (Dumbbells) Step back crossing your leg behind your body into a lunge while holding two dumbbells at your side. 15
Curtsy Lunge & Press (Two Hands) Start with the dumbbells resting on your shoulders, press them overhead as you stand up from each lunge, alternate between legs on each rep. This is an advanced version so make sure to master the Curtsy Lunge first. 16
Deadlift Even though this is called a stiff leg deadlift your knees are to be slightly bent. Imagine a 15-20 % bend at the knee as you lower the bar to mid shin. Keep your back straight throughout the movement. Quality over quantity here. You can achieve results even with light weight if you focus on form. Hinge forward from the hips until you feel a stretch in the back of your legs (around mid shin). Drive your hips as you raise back up to starting position. Really squeeze the glutes at the top. 17
Dips Lower your body until your elbows and shoulders are level (about 90 degrees) then press back to the top position, you can make the movement easier by bending your knees and bringing your feet closer to the bench. Modified Dip 18
Double Lunge (Curtsy-Reverse) Complete a reverse lunge and a curtsy lunge back to back on the same leg then alternate to the other leg. So, reverse lunge-back to start-curtsy lunge back to start is one rep. 19
Double Raise Lateral raises work the middle shoulders and front raises work the fronts of the shoulders. Completing a lateral raise and a front raise back to back counts as one rep. If the workout calls for 10 reps that means 20 total raises (10 lateral and 10 front). Notes on form: control the movement and don t raise your arms above shoulder height. During the lateral raise keep your elbows slightly in front of your shoulders. Start very light and only expect to make small progressions in weight. 20
Dumbbell Row & Kickback Row the dumbbell to your waist keeping your elbow close to your body, then extend your arm back. Keep your back straight during the movement. 21
Dumbbell Squat With a narrow stance holding two dumbbells at your side start the movement with your hips by sticking your butt out. Keep your chest up and back straight as you bend your knees and squat down. With your weight in your heels drive your hips back to start. Try placing a small flat plate weight under the front of your shoe to keep your weight back. Don t let your knees cave inward. This is a challenging move for many of us that sit at a desk during the day. Take breaks from your chair when you can and practice the move. 22
Flat Dumbbell Press Keep your feet on the floor and your butt on the bench. Start with dumbbells along side of your chest and press them up. Lower back to start. 23
Flyes Start with arms extended above your head and palms facing each other. Lower the weight into a bear hug position and press back to start. You should feel a stretch in your chest at the bottom of the movement. 24
Full Front Raise Start with dumbbells flat in front of your thighs. Keeping your right arm straight and with your core engaged, lift the dumbbell straight up in one smooth motion. The top of your hand will be pointed at the wall behind you at the top of the move. Lower to start and repeat with your left arm. 25
Incline Dumbbell Press Start with dumbbells at your chest and press up. 26
Lateral Raise Start with dumbbells at your side. With straight arms raise the dumbbells keeping your elbows slightly in front of your shoulders. Control the movement and don t raise your arms above shoulder height. Start very light and only expect to make small progressions in weight. 27
Lying Tricep Extension Start with dumbbells extended above your head, palms facing each other. Bend at the elbows, bringing the dumbbells towards your ears then press back to start. 28
Mountain Climbers Start in a pushup position with your feet on a bench, bring your left knee down to touch your left elbow. Then right knee to right elbow. One rep counts as one knee touch on each side. 29
One Arm Dumbbell Press Lying on a flat bench holding the bench with one hand press the dumbbell vertically. Complete all required reps with one hand then switch to the other hand. 30
One Arm Dumbbell Row Notes on form: Keeping a tight grip on the dumbbell helps pack the shoulder. Bring elbow up towards your hip and squeeze shoulder blade at the top. The pull should be slow and controlled. Avoid these common errors: yanking the weight up, rotating your torso or rounding your back. Complete all reps with your right arm. Switch to the other side of the bench and complete all reps with your left arm. 31
One Arm Dumbbell Row (Wide) Keep a tight grip on the dumbbell to help pack the shoulder. Row the dumbbell up and out. The pull should be slow and controlled. Avoid these common errors: yanking the weight up or rounding your back. Complete all reps with your right arm. Switch to the other side of the bench and complete all reps with your left arm. 32
One-Leg Get Ups Sitting on a bench, extend one leg and get up using the other leg. You can complete all reps on one leg and move to the other leg or alternate 1 left, 1 right. Completing one get up with each leg counts as 1 rep. 33
Overhead Tricep Extension Hold the end of one dumbbell over your head. Bend your elbows and lower the weight behind your head then press up back to start. 34
Pike Front Raise Start with dumbbells resting on upper thigh, bend forwards until the weights are at your toes (pike), then, keeping your arms straight, lift the dumbbells over your head in a front raise in one smooth motion. 35
Plank Elbows Hands Two variations of the plank. Test both positions out as it s never obvious which one will feel better. When the workout calls for plank you can choose which position to use. If both feel fine then alternate between each from one set to the next. It is better to get short bursts of perfect form than to struggle through for the allotted time with bad form. Opt to go 20 secondsstop-and go for 20 seconds more until you have completed the required time if needed until you build up to more time. 36
Point and Pike Start in a pushup position, turn and point upwards with one hand, then in one smooth motion, bring the same hand down across the body to touch the opposite toe. Repeat on the other side. One rep includes a touch on both sides. 37
Pullover Hold one end of a dumbbell with both hands. Extend it over your head keeping your arms straight, then pull back up to starting position. 38
Pullover & Tricep Extension This is a two part movement. Extend the dumbbells over your head then back to the top position keeping your arms straight, bend your arms at the elbow lowering dumbbells to your shoulders then extend your arms back to the starting position. 39
Push Up Feet together and hands directly under your shoulders, lower your body to the floor then press back to the top. Arms should be at 45 (not flared out but not pressed to your sides either). Tips on form: tuck your chin, brace your abs, and squeeze your glutes. Push ups are challenging. If you are new to them, consider the following progression: Push up using a bench or kitchen counter (imagine squeezing a ball between your shoulder blades Knee Push up Combo: Try standard push up and complete remaining reps with knees until you build up to all standard 40
Push Up and Leg Raise Start in a pushup position, and do a regular pushup, but at the top of the motion, lift one leg behind you, keeping the leg straight. Brace your core and squeeze the glute at the top of the leg raise. One rep is two pushups, with one leg raise on each side, so pushupraise right leg-pushup-raise left leg is one rep This is an advanced move so master the pushup first before adding this exercise into your routine. 41
Reverse Lunge Keeping your upper body straight, step back so that your front knee and ankle are aligned. Sink into the hip of the front leg and return to start. Alternate to the other leg and repeat. If the workout calls for 10 reps that means 10 reps per leg. Your front leg should form a 90 -degree angle. 42
Reverse Lunge (Dumbbells) Holding two dumbbells at your side and keeping your upper body straight, step back so that your front knee and ankle are aligned. Sink into the hip of the front leg and return to start. Alternate to the other leg and repeat. If the workout calls for 10 reps that means 10 reps per leg. 43
Reverse Lunge & Press Start the movement like a regular lunge, holding dumbbells at your shoulders. Press the dumbbells vertically as you return to the standing position. 44
Reverse Lunge & Step Up Two part movement. Start with a normal reverse lunge, then step up onto a bench/step. Step back to start and then alternate to the other leg. Completing a lunge and step for each leg counts as 1 rep. 45
Reverse Lunge & T-Bend Two part movement. Step back and complete a reverse lunge with your left leg. Come back to start and then perform a T- Bend on the same leg. Alternate to other leg and complete a reverse lunge and T-Bend on your right leg. 46
Seated Curl Start with dumbbells at your side. Turn the dumbbells up and curl them to your shoulders. 47
Seated Curl and Tate Press This is a three part movement. Start with dumbbells at your side and curl them up. From there lift your elbows up while turning the knuckles on each hand to face each other. Press the dumbbells above your head. Lower back to start the same way. Bend your elbows and keeping the weights touching turn your knuckles to face each other. Fold your elbows down and reverse curl back to start. 48
Shoulder Press Start with dumbbells above your shoulders and press them straight up. 49
Shoulder Press & French Press Two part movement. Hands shoulder width apart on a barbell (you can also use dumbbells). Press the bar over head, then bend your elbows lowering the bar behind your head, then extend back to the top position. Lower to start to complete the rep. 50
Side Plank Two variations of the side plank. Test both as it s never obvious which one will feel better. When the workout calls for side plank you can choose which position to use. If both feel fine then alternate between each from one set to the next. It is better to get short bursts of perfect form than to struggle through for the allotted time with bad form. Opt to go 20 seconds-stop-and go for 20 seconds more until you have completed the required time if needed until you build up to more time. Modify by bending your knees at a right angle. Avoid leaning forward or backward and raise hips off the floor. 51
Squat & Lateral Raise Sit back into a normal squat keeping your back straight and weight on your heels. As you stand back up raise the dumbbells laterally. 52
Squat & Press Start with dumbbells resting on your shoulders. Squat keeping your back straight and weight in your heels. Press the dumbbells overhead as you stand up. 53
Squat & Swing Start with feet wider than shoulder width holding a medicine ball or dumbbell. Squat down extending your arms then raise the weight above your head with straight arms as you stand up. 54
Stability Ball Curl Up Position your feet on the stability ball so the top of your foot is flat on the ball. Keeping your core engaged and back straight, bring your knees towards your chest. Roll back to start. 55
Stability Ball Roll Out Start with your hands on the front of the stability ball. Roll the ball as far as you can extending your arms (like superman). Keep core engaged throughout and back straight. Roll back to start. 56
Standing Dumbbell Curl Start with dumbbells at your side. Turn the dumbbells up and curl them to your shoulders. 57
Step Up Step up with your entire foot, not just your toes Avoid leaning too far as you come up Focus on the working leg and try to avoid springing up from the non working leg Slowly and with control return to start and repeat on the other leg 58
Step Up & Press Step up with your entire foot, not just your toes Avoid leaning too far as you come up Focus on the working leg and try to avoid springing up from the non working leg Slowly and with control return to start. Master this movement with no weight first. Start with dumbbells resting on your shoulders. Step up driving through the heel of the foot on the bench. Press both dumbbells up with each rep. Alternate between legs until all reps are completed. Stepping up once with each leg counts as 1 rep, so complete 10 on each side. 59
Stiff Leg Deadlift Even though this is called a stiff leg deadlift your knees are to be slightly bent. Imagine a 15-20% bend at the knee as you lower the bar to mid shin. Keep your back straight throughout the movement. Quality over quantity here. You can achieve results with very little weight if you really focus on form. Hinge forward from the hips (you will feel a stretch in the back of your legs), no need for your hands to go further than the top of your shins. Drive your hips as you raise up back to start really squeezing the glutes when you return to the starting position. 60
Sumo Deadlift Wide stance with toes turned out. Arms can be either straight down or anywhere inside of your knees. Start the movement by sitting back with your butt and lowering the dumbbells above your ankles. Hinge forward without rounding your back. 61
Tate Press (lying) Start with dumbbells extended above your head. While bending your elbows out and keeping the dumbbells touching turn the knuckles on each hand to face each other. Lower the dumbbells to your chest and press back to start. 62
T-Bend Extend one leg straight behind you and bend forward keeping your back straight. Standing leg should have a soft knee (not locked). Alternate to the other leg to complete each rep, so 10 for each leg. Go slowly as this movement requires good balance and concentration. Keep a chair close by to help if needed. Often finding a place on the floor to focus can be helpful. Focusing on the movement is more important than going heavy in weight. 63
T-Bend and Row Extend one leg straight behind you and bend forward keeping your back straight. Standing leg should have a soft knee (not locked). At the bottom of the bend, row the dumbbells up. Alternate to the other leg to complete each rep, so 10 for each leg. Go slowly as this movement requires good balance and concentration. Often finding a place on the floor to focus can be helpful. Focusing on the movement is more important than going heavy in weight. 64
Tricep Extension & Press (dumbbell) Two part movement. Bending the elbows lower the dumbbells to your shoulders. Extend back to the top position then lower the dumbbells to your chest and press back to the top. Complete both parts for each rep. 65
Upright Dumbbell Row Standing with feet shoulder width apart pull the dumbbells up to your shoulders with your elbows flared laterally. Stick to light weights on this exercise and if you have issues or past injuries in your shoulders consider subbing with Shoulder Press or Front Raise. 66
Venus Raise Starting with dumbbells at your sides, bend forward. As you bend, do a lateral raise where the top of the raise coincides with the bottom of the bend, then in one smooth motion, keeping your arms straight, do a front raise finishing the movement above your head. Expect to use light weight and keep your movement slow and controlled. 67
Y-Squat Arms up forming a Y. Sit back into a normal squat keeping your back straight and weight on your heels. 68