. .

 

 
Cable Front Pulldown, Straight Arms
target muscles: Latissimus Dorsi    type: auxiliary

down until attachment reaches thighs or hand are besides thighs. Return to starting position and repeat. read more

rated:  
(3 user ratings)
comments
views
views: 55165

Cable Arm Adduction
target muscles: Pectoralis Major, Sternal,  Latissimus Dorsi    type: auxiliary

to side of body. Keep elbow fixed. Return and repeat. read more

rated:  
(3 user ratings)
comments
views
views: 51774

Smith Press Standing Calf Press
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, donīt put heels on floor, repeat. read more

rated:  
(1 user rating)
comments
views
views: 13355

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

to lower body toward table. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 13924

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

completely. Hold stretch. read more

rated:  
(1 user rating)
comments
views
views: 7192

Mat Leg Raise, Push-up Position
target muscles: Gluteus Maximus    type: auxiliary

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

rated:  
(1 user rating)
comments
views
views: 18309

Fitness Ball Hip Extension, Prone, Straight Leg
target muscles: Gluteus Maximus    type: auxiliary

to raise one leg as high as possible. Keep leg straight throughout motion. Return and repeat. read more

rated:  
(1 user rating)
comments
views
views: 12379

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: 11522

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: 11691

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: 27990

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: 18784

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: 27966

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

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

rated:  
(1 user rating)
comments
views
views: 12085

No Equipment Front Bend
target muscles: Splenius    type: static

slightly forward. Hold stretch. read more

rated:  
(1 user rating)
comments
views
views: 13521

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

in circular motion forward / backward. read more

rated:  
(1 user rating)
comments
views
views: 11817

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: 19949

Dumbbell Suitcase Squat
target muscles: Quadriceps,  Obliques,  Gluteus Maximus    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: 44143

Dumbbell Dead Lift, Stiff Legs
target muscles: Hamstrings,  Erector Spinae    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: 45451

Barbell Squat, Overhead
target muscles: Quadriceps,  Gluteus Maximus    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: 26993

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: 32005