Air Bike (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: None Instructions 1. Lie with your back on the floor and raise your legs
exercise guides
Advanced Kettlebell Windmill – Exercise Guide
Advanced Kettlebell Windmill (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: Kettlebell Instructions 1. Hold a kettlebell in your
Ab Crunch Machine – Exercise Guide
Ab Crunch Machine (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: Ab Machine Instructions 1. Sit on the ab crunch machine with your
Oblique Crunches – Exercise Guide
Oblique Crunches (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: None Instructions 1. Lie down with your back on the floor, and
Plate Twist – Exercise Guide
Plate Twist (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: Weight Plate Instructions 1. Lie down on the floor with your upper body
Seated Back Extension – Exercise Guide
Seated Back Extension (Lower Back) - Exercise Guide Muscles worked: Lower Back Equipment needed: Back Extension Machine Instructions 1. Adjust the
Inverted Row – Exercise Guide
Inverted Row (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: None Instructions 1. Position a bar in a squat rack at waist
Alternating Kettlebell Row – Exercise Guide
Alternating Kettlebell Row (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: Kettlebells Instructions 1. Stand with an
Kettlebell Swing – Exercise Guide
Kettlebell Swing (Lower Back/Glutes/Core) - Exercise Guide Muscles worked: Lower Back and Glutes Equipment needed: Kettlebell Instructions 1. Stand
Middle Back Shrug – Exercise Guide
Middle Back Shrug (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: Dumbbells Instructions 1. Lie down with your chest
Dumbbell Row – Exercise Guide
Dumbbell Row (Back) - Exercise Guide Muscles worked: Back Equipment needed: Dumbbells Instructions 1. Stand with an upright torso with a dumbbell in
Power Clean – Exercise Guide
Power Clean (Hamstrings) - Exercise Guide Muscles worked: Hamstrings Equipment needed: Barbell Instructions Tip: The Power Clean is an advanced
Chin-Up – Exercise Guide
Chin-Up (Lats) - Exercise Guide Muscles worked: Lats Equipment needed: None Instructions 1. Grab the pull-up bar with a supinated (palms facing your
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl – Exercise Guide
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl (Forearms) - Exercise Guide Muscles worked: Forearms Equipment needed: Cable Machine Instructions 1. Put
Wrist Curl Over Bench – Exercise Guide
Wrist Curl Over Bench (Forearms) - Exercise Guide Muscles worked: Forearms Equipment needed: Barbell, Flat Bench Instructions 1. Place a barbell with
Ab Roller – Exercise Guide
Ab Roller (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: Ab Roller Instructions 1. Kneel down on an exercise mat and hold the ab
Plank – Exercise Guide
Plank (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: None Instructions 1. Lie down in a prone position with your chest facing the
Sit-Ups – Exercise Guide
Sit-Ups (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: None Instructions Lie down with your back on the floor and knees
Bench Press (Wide Grip) – Exercise Guide
Bench Press - Wide Grip (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Barbell, Flat Bench Instructions 1. Lie down with your back
Decline Barbell Bench Press – Exercise Guide
Decline Barbell Bench Press (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Barbell, Decline Bench Instructions 1. Lie down with your
Incline Dumbbell Flyes – Exercise Guide
Incline Dumbbell Flyes (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Dumbbell, Incline Bench Instructions 1. Sit on an incline
Barbell Curl – Exercise Guide
Barbell Curl (Biceps) - Exercise Guide Muscles worked: Biceps Equipment needed: Barbell Instructions 1. Stand with your torso upright and hold a
Side Lateral Dumbbell Raise – Exercise Guide
Side Lateral Dumbbell Raise (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Dumbbells Instructions 1. Stand with an upright
Seated Dumbbell Shoulder Press – Exercise Guide
Seated Dumbbell Shoulder Press (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Barbell Instructions 1. Sit on a bench with
