Exercise Right!
with Jacques Courseault, M.D.
Exercise Video Index
Exercise Video Index
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ab Twist
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold your arms comfortably in front of you. Action: Twist your upper body to each side as much as possible. Keep your lower body as still as possible. […]
Back and Forth Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your […]
Back and Forth Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Curl and Delts with a Barbell
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion. With your […]
Curl and Delts with Dumbbells
Muscles Worked: Biceps, shoulders, trapezius, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. […]
Flutter Kicks
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors. Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes. Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while […]
Front Shoulder Raise with a Resistance Band
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Starting Position: Stand on the resistance band with your […]
Front Shoulder Raise with Dumbbells
I like to think of this exercise as the one that really builds the front portion of your upper body, including your chest, trapezius muscles, and of course your anterior deltoids, or the front part of your shoulder. Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles. Action: The starting position for the Front Shoulder Raise […]
Glute Kickbacks
Muscles Worked: Glutes, hamstrings Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex […]
Jog in Place
Muscles Worked: Total body warm-up/cardiovascular exercise. Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably. Action: Run in place on your toes for a determined amount of time. More Exercises Requiring No Equipment Ab Twist Back and Forth Lunges: […]
Lat Pull with a Resistance Band
Muscles Worked: Latissimus dorsii (back muscles.) Starting Position: Stand with your feet shoulder width apart. Hold the middle of the resistance band tubing with your hands shoulder width apart and your palms facing away from you. Place the band above and behind your head with your arms fully extended. Action: Pull the band down behind […]
Lunge Curls with Dumbbells
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back […]
Lunges
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees […]
Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back […]
Lunges with Dumbbells
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body. Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees […]
Modified Pushup
Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles. Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat. Action: Lower your chest to the ground. Walk your hands out […]
One Arm Curls with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl one handle up to your shoulder. Do not move the other arm. Keep your palms facing up throughout […]
One Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl one dumbbell up to your shoulder. Do not move the other dumbbell. Keep your palms facing up throughout the exercise. Return the […]
Pilates Crunch
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your […]
Pilates Crunch with 45-Degree Hold
Muscles Worked: Abdominal muscles, back muscles. Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you. Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold […]
Planks
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps. Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area. First, […]
Push Ups
Muscles Worked: Pectorals, triceps, biceps, shoulders. Starting Position: Lay flat on the ground with your stomach flat on the floor mat or carpeted area. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your […]
Reverse Fly with Dumbbells
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back. Starting Position: Stand with your feet shoulder width apart. Slightly bend your knees and your hips. Keep your back straight. Let the dumbbells hand beneath your chest with your arms with a slight bend. Your palms should be facing each other. Action: Keep your legs and […]
Shoulder Circles with Dumbbells
Muscles Worked: Shoulders, trapezius, pectorals, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing your legs. 1st Action: Keep your arms straight and lift the dumbbells to the side of your body. Stop once your reach your shoulder level. Hold the dumbbells at […]
Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the handles above your head. Return the handles to the starting position. […]
Shoulder Press with Dumbbells
Muscles Worked: Shoulders, trapezius, triceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the dumbbells above your head. Return the dumbbells to the starting position. Muscles Worked More Dumbbell […]
Side Seated Leg Lifts
Muscles Worked: Glutes, hamstrings. Starting Position: Sit on the floor with one knee bent so that your foot is flat on the ground. Fully extend the opposite leg with your toes pointing up. Place your hands with your palms down for support. Action: Raise the straight leg 4 to 6 inches off the ground. Move […]
Side Shoulder Raise with a Resistance Band
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the handles to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the handles with your palms down out to the side of your body. Stop once you reach shoulder level. Return the […]
Side Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing the outside of your legs. Action: Keep your arms straight and lift the dumbbells with your palms down out to the side of your body. Stop once you reach shoulder level. Return […]
Squat and Shoulder Press with a Barbell
Muscles Worked: Shoulders, trapezius, triceps Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you. Action: Keep your palms facing away from you and extend the barbell above your head. Return the barbell to the starting position. Muscles Worked Bicep Exercises […]
Squat Curls with a Resistance Band
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat […]
Squat Curls with Dumbbells
Muscles Worked: Biceps, quadriceps, hamstrings, glutes. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go […]
Squat Shoulder Press with a Resistance Band
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend […]
Squat Shoulder Press with Dumbbells
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you. Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from […]
Squat with Calf Raise
Muscles Worked: Quadriceps, glutes, hamstrings, calves. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 […]
Squats
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. […]
Squats with a Resistance Band
Muscles Worked: Quadriceps, glutes, hamstrings, biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart and hold the handles in each hand to your side with your elbows bent at 90 degrees. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as […]
Squats with Dumbbells
Muscles Worked: Quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body. Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent […]
Static Lunges with a Resistance Band
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles. Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90 degrees. Action: Keep your balance and lift one leg and lunge backwards with the foot that is not on the […]
Superman
The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles. Muscles Worked: Glutes, hamstrings, back muscles. Starting […]
Triceps Dips
Muscles Worked: Triceps. Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out […]
Triceps Kickbacks with a Dumbbell
Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups. Muscles Worked: Triceps, rear deltoid (shoulder), core muscles. Action:To do the Triceps Kickback, you will need a bench and a dumbbell. For the Triceps Kickback, your positioning is important. […]
Two Arm Curl with a Resistance Band
Muscles Worked: Biceps, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing away from you. Action: Bend your elbows to curl the handles to your shoulders. Keep your palms facing up throughout the exercise. Return the handles to the […]
Two Arm Curls with a Barbell
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the barbell with your arm fully extended in front of you. Your palms should be facing up. Action: Bend your elbows to curl the barbell to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the […]
Two Arm Curls with Dumbbells
Muscles Worked: Biceps, core muscles. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from you. Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the exercise. Return the dumbbells to the starting position. Muscles Worked […]
Upright Row Squat with Barbell
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Move your body down into a squat while keeping the barbell in front of you with your arms fully extended. […]
Upright Row Squat with Dumbbells
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you. Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. […]
Upright Row Squat with Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles of the band one inch apart with your palms facing you. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully […]
Upright Rows with a Barbell
Muscles Worked: Shoulders, triceps, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your waist with your palms face down and one inch apart. Action: Keep your hands about an inch apart and bend your arms so that the barbell comes up to an inch below your chin. […]
Vertical Shoulder Raise with Dumbbells
Muscles Worked: Shoulders, trapezius, biceps. Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells to your side with your palms facing away from the sides of your legs. Action: Raise the dumbbells to the side with your palms up. Keep a slight bend in your arms throughout the movement. Stop once the […]
Wall Sits
Muscles Worked: Quadriceps, glutes, core muscles. Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time. Holding […]
Wood Chop with a Resistance Band
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles. Starting Position: Stand on the resistance band with your feet shoulder width apart. Stand on the resistance band with one foot 2 to 3 feet from the end of one handle. Your palms should be fully around the handle and facing each other. Keep your […]
Ask Dr. Gourmet
Exercise and Supplements
Those of you who are regular readers know that I don’t believe the research supports taking vitamins. In the past I have used the premise of “doesn’t help but probably won’t hurt” when it comes to vitamins.
Ask Dr. Gourmet: Can you exercise if you have GERD / Acid Reflux?
How to eat healthy
These essays will help you understand the overall How and Why of eating healthy in the real world. Each Monday Dr. Harlan will explain another element of eating healthy in simple, easy-to-understand terms that you can apply to your real life.Just read these in order and you’ll know how – and why – to eat healthy.
