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Exercise Guide

Upper Body Movements

  1. Standing Kettlebell Overhead Press
    0
    Standing Kettlebell Overhead Press
  2. Alternating Dumbbell Curl
    1
    Alternating Dumbbell Curl
  3. Assisted Pull-Ups
    2
    Assisted Pull-Ups
  4. Barbell Row
    3
    Barbell Row
  5. Close Grip Pull-Down
    4
    Close Grip Pull-Down
  6. Dumbbell Shoulder Press
    5
    Dumbbell Shoulder Press
  7. Dumbbell Bench Press
    6
    Dumbbell Bench Press
  8. Underhand Lat Pull-Down
    7
    Underhand Lat Pull-Down
  9. Incline Dumbbell Bench Press
    8
    Incline Dumbbell Bench Press
  10. One Arm Row
    9
    One Arm Row
  11. Suspension Trainer Posture Hold
    10
    Suspension Trainer Posture Hold
  12. Pull - Up
    11
    Pull - Up
  13. Rear Delt Flye
    12
    Rear Delt Flye
  14. Tricep Extension
    13
    Tricep Extension
  15. Unilateral or Alternating Dumbbell Bench Press
    14
    Unilateral or Alternating Dumbbell Bench Press

Lower Body Movements

  1. Squat
    1
    Squat
  2. Glute Bridge
    13
    Glute Bridge
  3. Single Leg Glute Bridge
    14
    Single Leg Glute Bridge
  4. Bulgarian Split Squat
    5
    Bulgarian Split Squat
  5. Dumbbell Romanian Deadlift (RDL)
    10
    Dumbbell Romanian Deadlift (RDL)
  6. Goblet Squat
    0
    Goblet Squat
  7. Split Lunge Jump
    17
    Split Lunge Jump
  8. Unilateral or Single Leg Extension
    9
    Unilateral or Single Leg Extension
  9. Leg Press
    4
    Leg Press
  10. Dumbbell Lunge
    6
    Dumbbell Lunge
  11. Banded Side Step
    15
    Banded Side Step
  12. Plank with Leg Extension
    16
    Plank with Leg Extension
  13. Leg Curl
    12
    Leg Curl
  14. Leg Extension
    8
    Leg Extension
  15. Squat Jumps
    18
    Squat Jumps
  16. Weighted Step Up
    7
    Weighted Step Up
  17. Unilateral Dumbbell Romanian Deadlift (RDL)
    11
    Unilateral Dumbbell Romanian Deadlift (RDL)
  18. Deadlift
    2
    Deadlift
  19. Sumo Deadlift
    3
    Sumo Deadlift

Pushing/ Pressing
Movements

  1. Standing Kettlebell Overhead Press
    1
    Standing Kettlebell Overhead Press
  2. Dumbbell Shoulder Press
    0
    Dumbbell Shoulder Press
  3. Dumbbell Bench Press
    6
    Dumbbell Bench Press
  4. Incline Dumbbell Bench Press
    7
    Incline Dumbbell Bench Press
  5. Tricep Extension
    9
    Tricep Extension
  6. Unilateral or Alternating Dumbbell Bench Press
    8
    Unilateral or Alternating Dumbbell Bench Press
  7. Face Pull
    4
    Face Pull
  8. Band Pull Apart
    5
    Band Pull Apart
  9. Dumbbell Shrug
    3
    Dumbbell Shrug
  10. Lateral Raise
    2
    Lateral Raise
  11. Tricep Extensions with a Band
    10
    Tricep Extensions with a Band

Pulling Movements

  1. Alternating Dumbbell Curl
    8
    Alternating Dumbbell Curl
  2. Assisted Pull-Ups
    0
    Assisted Pull-Ups
  3. Barbell Row
    4
    Barbell Row
  4. Close Grip Pull-Down
    6
    Close Grip Pull-Down
  5. Underhand Lat Pull-Down
    7
    Underhand Lat Pull-Down
  6. One Arm Row
    5
    One Arm Row
  7. Suspension Trainer Posture Hold
    2
    Suspension Trainer Posture Hold
  8. Pull - Up
    1
    Pull - Up
  9. Rear Delt Flye
    10
    Rear Delt Flye
  10. Seated Cable Row
    3
    Seated Cable Row
  11. E-Z Bar Curl
    9
    E-Z Bar Curl

Abs & Core Exercises

  1. Ab Wheel Roll-Out
    4
    Ab Wheel Roll-Out
  2. Back Extension
    7
    Back Extension
  3. Cable Chopper (wood chopper variation)
    6
    Cable Chopper (wood chopper variation)
  4. Leg Raise
    8
    Leg Raise
  5. Gym Ball Extension
    1
    Gym Ball Extension
  6. Gym Ball Plank Extension
    2
    Gym Ball Plank Extension
  7. The Plank
    0
    The Plank
  8. Decline Sit Up
    3
    Decline Sit Up
  9. WoodChoppers
    5
    WoodChoppers