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Chair Dip
target muscles: Triceps Brachii    type: basic

until arms are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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(2 user ratings)
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views: 12653

Tube Row, Standing
target muscles: Back, General    type: basic

arms up until parallel to floor. Keep elbows close to torso. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 13731

Chair Relaxation, Complete, Bent-forward
target muscles: Erector Spinae    type: auxiliary

and relax every muscle. Free your mind and chill consciously. read more

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(2 user ratings)
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views: 8163

Bodyweight Only Hand Push
target muscles: Pectoralis Major, Sternal    type: auxiliary

against each other. Slightly release and repeat. read more

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(5 user ratings)
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views: 20263

Bodyweight Only Knee-Hip Raise
target muscles: Hip Flexors,  Rectus Abdominis    type: basic

up by simultaneously lifting and flexing knees and hips until hips raise off back pad. Return, keep knees and hips slightly flexed and repeat. read more

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(1 user rating)
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views: 27954

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

and legs to move backward. Keep knees slightly flexed. Return until legs are flexed right-angled. Repeat. read more

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(2 user ratings)
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views: 23591

Lever Row, T-Bar, Bent-over
target muscles: Trapezius, Middle,  Back, General    type: basic

up until elbows pass torso. Bring shoulder blades together. Return, keep arms slightly flexed, repeat. read more

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(1 user rating)
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views: 30382

Mat Lying
target muscles: Hip Abductors,  Gluteus Maximus    type: static

torso. Keep stretch. read more

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(1 user rating)
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views: 10372

Fitness Ball Twist, Supine
target muscles: Obliques    type: auxiliary

to lower legs to one side until thighs touch floor. Twist to opposite side. Repeat. read more

rated:  
(1 user rating)
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views: 13407

Tube Row, Seated
target muscles: Back, General    type: basic

to sides of waist while elbows travel backward, close to torso. Flex back and rear shoulders. Return, keep arms slightly flexed and repeat. read more

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(1 user rating)
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views: 16272

Barbell Calf Press, Standing
target muscles: Gastrocnemius    type: auxiliary

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

rated:  
(2 user ratings)
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views: 22232

Tube Shoulder Row, Seated
target muscles: Deltoid, Posterior    type: basic

backward. Keep upper arms parallel to floor and let forearms point to feet. Flex back and rear shoulders. Return, keep arms slightly flexed and repeat. read more

rated:  
(1 user rating)
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views: 10488

Cable Rear Delt Row, Seated
target muscles: Deltoid, Posterior    type: basic

upper chest until elbows pass torso. Bring shoulder blades together. Keep elbow up and upper arms parallel to floor. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 31268

Monkeybars Pull-up
target muscles: Latissimus Dorsi    type: basic

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

rated:  
(2 user ratings)
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views: 12389

Dumbbell Biceps Curl, Standing
target muscles: Biceps Brachii    type: basic

to raise dumbbells. Keep elbows in position. At top of motion palms face shoulders. Return, keep arms slightly flexed. Repeat. read more

rated:  
(5 user ratings)
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views: 44960

Dumbbell Kickback, Bent-over
target muscles: Triceps Brachii    type: auxiliary

completely. Keep elbows in position Return and repeat. Continue with opposite side. read more

rated:  
(3 user ratings)
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views
views: 22303

Monkeybars Leg-Hip Raise
target muscles: Rectus Abdominis    type: basic

hips to pull legs up until feet reach high bar. Return, avoid swinging. Repeat. read more

rated:  
(1 user rating)
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views: 10864

Mat Hip Extension, Prone, One Leg
target muscles: Gluteus Maximus    type: auxiliary

to raise flexed knee as high as possible. Return and repeat. Continue with opposite side. read more

rated:  
(1 user rating)
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views: 17540

Elastic Band Leg Press, Seated
target muscles: Quadriceps,  Gluteus Maximus    type: basic

to front. Keep heels on mat. Keep legs slightly flexed. Return and repeat. read more

rated:  
(2 user ratings)
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views: 28459

Tube Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

to side as high as possible. Return and repeat. read more

rated:  
(1 user rating)
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views: 14944