. .

 

 
Fixed Bar Fixed Bar
target muscles: Biceps Brachii    type: static

completely. Hold stretch. read more

rated:  
(1 user rating)
comments
views
views: 9136

Step Push-up, Decline
target muscles: Pectoralis Major, Clavicular    type: basic

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

rated:  
(1 user rating)
comments
views
views: 13508

Barbell Floor Press
target muscles: Triceps Brachii    type: auxiliary

up above chest. Keep arms slightly bent. Return until upper arms slightly touch floor and repeat. read more

rated:  
(2 user ratings)
comments
views
views: 33672

Bodyweight Only Push-up, One Arm
target muscles: Pectoralis Major, Sternal    type: auxiliary

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

rated:  
(2 user ratings)
comments
views
views: 13722

Elastic Band Shoulder Bridge, One Leg
target muscles: Gluteus Maximus    type: auxiliary

until knee, hips and shoulders are aligned. Return, don´t let hips rest. Repeat. Continue with opposite side. read more

rated:  
(1 user rating)
comments
views
views: 14884

Indoor Cardio Stepper
target muscles: Gluteus Maximus,  Quadriceps    type: basic

on one pedal to lower it and allow other pedal to raise. Stop and return by stepping in opposite direction. read more

rated:  
(1 user rating)
comments
views
views: 21268

Dumbbell Squat, Single Dumbbell
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

until knees are flexed right-angled. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep legs slightly flexed. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 31816

Chair Shoulder Circling
target muscles: Trapezius, Upper    type: auxiliary

in circular motion forward / backward. read more

rated:  
(1 user rating)
comments
views
views: 13967

Dumbbell Suitcase Squat
target muscles: Gluteus Maximus,  Obliques,  Quadriceps    type: basic

until thighs are about parallel to floor while letting dumbbell travel downward alongside body. Keep arm extended and use other arm to balance postion. Return, keep knees slightly flexed and repeat. read more

rated:  
(1 user rating)
comments
views
views: 49211

Dumbbell Dead Lift, Stiff Legs
target muscles: Erector Spinae,  Hamstrings    type: basic

lower torso. Keep back straight. Move dumbells toward toetips. Knees may flex slightly. Return, optionally extend knees. Flex shoulders in upper position. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 49337

No Equipment Front Bend
target muscles: Splenius    type: static

slightly forward. Hold stretch. read more

rated:  
(1 user rating)
comments
views
views: 15725

Barbell Wrist Curl
target muscles: Hand Flexors    type: auxiliary

to raise barbell up as high as possible. Return and repeat. read more

rated:  
(3 user ratings)
comments
views
views: 22192

Mat Hip Extension, Quadruped
target muscles: Gluteus Maximus    type: auxiliary

and knee to kick free leg back until thigh is parallel to floor or higher. Keep leg slightly flexed. Return and repeat. Continue with opposite side. read more

rated:  
(2 user ratings)
comments
views
views: 35744

Barbell Squat, Overhead
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and hip, move hip backward and knees forward until thighs are parallel to floor. Viewed from the side the arms now remain about perpendicular to floor Keep back straight. Return, keep knees slightly flexed. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 30601

Bodyweight Only Leg Raise, Prone
target muscles: Gluteus Maximus    type: auxiliary

leg off floor as high as possible. Return. Continue with opposite leg. read more

rated:  
(1 user rating)
comments
views
views: 27438

Fitness Ball Squat, Wall
target muscles: Gluteus Maximus,  Quadriceps    type: basic

until knees are flexed right-angled. Bend hips hips and keep back straight. Let ball travel toward upper back. Retuen and repeat. read more

rated:  
(1 user rating)
comments
views
views: 16570

Sled Vertical Leg Press
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and knees to lower sled until knees are right-angled. Return, keep knees slighty flexed and repeat. read more

rated:  
(1 user rating)
comments
views
views: 23756

Cable Crunch, Kneeling
target muscles: Rectus Abdominis    type: auxiliary

to bring torso down with elbows moving toward thighs. Return, maintain tension. Repeat. read more

rated:  
(4 user ratings)
comments
views
views: 28655

Cable Curl, Seated, Elbows Up
target muscles: Biceps Brachii    type: auxiliary

arms. Keep elbows in position and back straight. Return, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
comments
views
views: 19537

Mat Lying
target muscles: Obliques    type: static

to either side while keeping legs and feet together until outside leg reaches mat. Keep shoulders on mat. Hold stretch. read more

rated:  
(1 user rating)
comments
views
views: 10231