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No Equipment Standing
target muscles: Pectoralis Major, Sternal    type: static

to pull arms further behind. Hold stretch. read more

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views: 8874

No Equipment Standing, Arms Behind
target muscles: Pectoralis Major, Sternal    type: static

up behind shoulders. Hold stretch. read more

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(1 user rating)
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views: 8864

Bodyweight Only Dip, Triceps
target muscles: Triceps Brachii    type: basic

until arms are flexed right-angled. Keep elbows close to body. Return, keep arms slightly flexed. Repeat. read more

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(3 user ratings)
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views: 34664

Bodyweight Only Knee Raise, Parallel Bars
target muscles: Rectus Abdominis,  Hip Flexors    type: auxiliary

and knees to raise thighs up as far as possible. Flexing waist to raise hip slightly at upper point of motion will shift workload to abs. Slowly return and repeat. read more

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(2 user ratings)
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views: 30955

Weight Plate Triceps Extension, Seated
target muscles: Triceps Brachii    type: auxiliary

plate behind head as far down as possible while keeping elbows in position. Return by extending arms to starting point. Repeat. read more

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(3 user ratings)
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views: 41858

Cable Biceps Curl, Opposing
target muscles: Biceps Brachii    type: auxiliary

flex both arms to pull stirrups toward shoulders. Keep elbows in position. Return, keep arms slightly flexed, repeat. read more

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views: 22195

Bench Push-up, Incline
target muscles: Pectoralis Major, Sternal    type: basic

to lower body toward floor until elbows are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 14597

Lever Standing Calf Press
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, bend ankles and repeat. read more

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(3 user ratings)
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views: 19299

Mat Leg Raise, Lateral, One Leg, Front
target muscles: Hip Abductors    type: auxiliary

leg as high as possible. Return, donīt let leg rest, repeat. read more

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(1 user rating)
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views: 9029

No Equipment Side Bend, Supported
target muscles: Sternocleidomastoid    type: static

slightly while extending other arm down. Flex free hand and lower same shoulder ... Hold stretch. read more

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(2 user ratings)
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views: 5439

No Equipment Side Lunge
target muscles: Hip Adductors    type: static

to either side until knee is above foot. Extend other leg and support position by letting placing elbow on thigh of flexed leg. Hold stretch. read more

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(2 user ratings)
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views: 15936

Ez-Bar Preacher Curl
target muscles: Brachialis    type: auxiliary

to raise bar toward shoulders until forearms are in vertical position. Return, keep arms slightly flexed. Repeat. read more

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(4 user ratings)
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views: 20558

Bodyweight Only Pull-up
target muscles: Latissimus Dorsi    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

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(8 user ratings)
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views: 47953

Mat Supine Position
target muscles: Hamstrings    type: static

leg and pull leg toward torso. Hold stretch. Continue with opposite side. read more

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(3 user ratings)
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views: 17362

Broomstick Twist
target muscles: Obliques    type: auxiliary

from side to side. Keep hips stable and look ahead. read more

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(2 user ratings)
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views: 28721

Cable Hip Adduction, Standing
target muscles: Hip Adductors    type: auxiliary

stack until it crosses other leg. Return and repeat. Turn around and continue with opposite side. read more

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(2 user ratings)
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views: 21262

Dumbbell Internal Rotation, Lying
target muscles: Subscapularis    type: auxiliary

rotate shoulder to raise dumbbell across waist. Return and repeat. Switch position and continue with opposite side. read more

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(2 user ratings)
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views: 24536

Dumbbell Triceps Extension, Standing, One Arm
target muscles: Triceps Brachii    type: basic

behind head as far as possible. Return and repeat. Continue with opposite site. read more

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(3 user ratings)
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views: 25371

Outdoor Cardio Mountain Biking
target muscles: Gluteus Maximus,  Quadriceps    type: basic

involves cycling off-road with special mountain bikes or cross bikes. read more

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(6 user ratings)
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views: 15600

Lever Crunch, Seated
target muscles: Rectus Abdominis    type: basic

waist to let elbows and knees move towards each other. Return and repeat. read more

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(3 user ratings)
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views: 22680

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