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21s

1. Stand upright with your back and head straight.
2. Grasping a bar (or DB) at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps.
3. Then, without stopping, bring the bar all the way up on the descent stop half way until the bar is parallel with the floor. Do this for 7 reps.
4. Then, without stopping, do 7 full barbell curls.

Video Link: http://www.youtube.com/watch?v=zTPso5wTS8E

3-Jacks and a Fly

1. 3 Regular Jumping Jacks followed by a big jump (look like a star on the big jump).

Alternating Lunges
Same as stationary lunges but switch legs each rep.

Video Link: http://www.youtube.com/watch?v=tTej-ax9XiA

Alternating Shoulder Raises

Video Link: http://www.youtube.com/watch?v=9PnldSDYmpE

Arnold Press

1. Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.
2. Initiate movement by bringing elbows out to sides.
3. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight.
4. Lower to front of shoulders in opposite pattern and repeat.

Video Link: http://www.youtube.com/watch?v=-KpSoWoY98c

Bent-Over Rows:

1. Hold two dumbbells at your sides.
2. Slightly bend at your knees and waist.
3. With the palms of your hands facing each other pull your elbows back and lift the weight to abdomen/chest height.
4. Go back to the starting position and repeat.

Video Link: http://www.youtube.com/watch?v=_l_DMMo_bx0&feature=fvst

1 Arm Row

1. Kneel over side of bench/couch by placing knee and hand of supporting arm on bench.
2. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
3. Pull dumbbell to side until it makes contact with ribs or until upper arm is just beyond horizontal.
4. Return until arm is extended and shoulder is stretched forward. Repeat and continue with opposite arm.

Video Link: http://www.youtube.com/watch?v=S7IVLN_zOsQ&feature=fvsr

Bicep Curls:

1. With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder.
2. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Video Link: http://www.youtube.com/watch?v=F1B4WK_6oH0

Bicycle Crunch:

1. Lay flat on your back as if doing a crunch.
2. Lift your legs up with the upper leg being parallel to the floor but not resting on it. Start the exercise just like a normal crunch whereby you lift your upper shoulders off the floor but in a twisting motion.
3. Perform a “one shoulder at a time” crunch and in a bicycle fashion, bring the left knee and your right shoulder off the floor towards the centre of your body.
4. Next repetition, switch your crunch so that your left shoulder and your right knee come closer together.

Video Link: http://www.youtube.com/watch?v=mzm3AnA57Og

Burpees

1. Begin in a standing position.
2. Drop into a squat position with your hands on the floor in front of you.
3. Kick your feet back, while simultaneously lowering yourself into a pushup
4. Immediately return your feet to the squat position, while simultaneously pushing up with your arms.
5. Leap up as high as possible from the squat position with your arms overhead (you may also clap your hands above your head at the peak of your jump).

Video Link: http://www.youtube.com/watch?v=CIQx1FiQt50

C-Sits

Lying on your back bring your hands and feet up at the same time until you are in the shape of a C.

Cable Hip Extension with Cuff

1. Attach ankle cuff to low pulley. With cuff on one ankle, grasp ballet bar with both hands and step back with other foot. Elbows remain straight.
2. Attached leg is straight and foot is slightly off floor.
3. Pull cable attachment back by extending hip.
4. Return leg to original position.
5. Repeat. Continue with opposite leg.

Video Link: http://www.youtube.com/watch?v=WyMXcWSPWNg&feature=related

Chest Fly Dumbbell SB or Bench

1. Lie on the floor, bench or step. Hold weights over the chest with the palms facing each other.
2. Keeping the elbows slightly bent, lower the arms out to the sides and down until they’re level with the chest.
3. Keep the elbows in a fixed position and avoid lowering the weights too low.
4. Squeeze chest to bring the arms back up as though you’re hugging a tree.

Video Link: http://www.youtube.com/watch?v=17AZmMN6kIA&feature=relmfu

Concentration Curls

1. Sit on the end of a flat bench with your legs apart and lean forward slightly.
2. Grab a dumbbell in one hand with your palm facing upward and rest your elbow on the inside of your thigh letting the dumbbell hang.
3. Slowly curl the dumbbell up while keeping your elbow locked in place against your thigh.
4. As you are curling, twist your wrist to the outside (i.e., supinate).
5. Squeeze your bicep at the top of the movement for a one-count and then slowly return to the start position and repeat.

Video Link: http://www.youtube.com/watch?v=dgvKbfP6lTU

Deadlift

1. Your feet should be flat on the floor about shoulder width apart in the conventional style, and slightly farther apart in the sumo style
.
2. Grip the bar with a closed, alternate grip
. Your legs should be flexed as in a squat position.
3. The bar should be as close to the shins as possible.
4. Your back posture should be straight.
5. Begin pull by extending at the knees. The hips and shoulders should move at the same rate, keeping back posture straight, with the shoulders above or slightly in front of bar.
6. At the end of the concentric phase, thrust hips forward and abduct lats. The hip and knee joint should be fully extended.
7. Flex hip and knee joints to slowly lower bar to the floor, ending in the squat position

Video Link: http://www.youtube.com/watch?v=0J6nVBwGUP4

Football run

Simply Stutter your feet.

Football Run/Drop

Stutter your feet for 10 seconds then drop down to push up position and back up to stutter again.

Front Raises

1. Hold light-medium weights with arms straight down, palms face the thighs.
2. Slowly lift arms up to shoulder level keeping elbows slightly bent.
3. Exhale and lower back down.
4. This exercise can also be done with a light barbell or, if you’re using heavier dumbbells, you can alternate arms.

Video Link: http://www.youtube.com/watch?v=yTphpkybKuA

Half-Moon

Lay on your back and move your arms and legs up and together at the same time forming a half moon shape. Then back down to the floor again and repeat.

Halo

1. Standing straight up hold a light dumbbell or medicine ball above your head with a slight bend in your elbows.
2. Rotate the weight clockwise in a circular motion drawing a halo over your head (keep your abs tight).
3. Complete desired reps and switch direction.

Hammer Curls

1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
2. The palms of the hands should be facing your torso. This will be your starting position.
3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps.
4. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.
5. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
6. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
7. Repeat for the recommended amount of repetitions.

Video Link: http://www.youtube.com/watch?v=ikhtK2tGXPU

Handstand Shoulder Press

Video Link: http://www.youtube.com/watch?v=-fgoHYwMA3I

Inverted Shoulder Press

Video Link: http://www.youtube.com/watch?v=-fgoHYwMA3I

Jump Lunge

1. Stand straight up, with your feet shoulder-width apart, but with one stationed about a foot and a half in front of the other. Your back leg should stand directly under your body, and your forward knee should sit at a ninety degree angle. Hold your arms straight out in front of you.
2. Jump up off the ground slightly, and quickly switch the position of your feet in mid-air. Keep your torso straight, now and throughout the exercise.
3. Land in the mirror-image of your original position – your forward leg bent at ninety degrees at the knee and hip, and your back leg directly underneath your body.
4. Bend your knees to absorb the impact – but keep your feet and knees facing straight forward. Jump back off the ground, switching your feet to your original position.

Video Link: http://www.youtube.com/watch?v=JzF44cIlDWo

Jump Squats

1. Start in a deep squat position with your folded out in front of your body.
2. From this position, explosively jump up as high as you can and reach for the ceiling with your hands as you jump.

Video Link: http://www.youtube.com/watch?v=eZZc18uX-q8

Knee-Ins

1. Lie flat on bench or floor. If on a bench, be sure to let your legs hang down, feet touching the floor.
2. Place your hands under your buttocks for back support and raise your knees until your thighs are at a right angle with the rest of your body.

Video Link: http://www.youtube.com/watch?v=AfQ7mH9cE9I

Knee to Elbow Crunch:

1. Lay flat on your back as if doing a crunch.
2. Lift your legs up with the upper leg being parallel to the floor but not resting on it. Start the exercise just like a normal crunch whereby you lift your upper shoulders off the floor but in a twisting motion.
3. Perform a “one shoulder at a time” crunch and in a bicycle fashion, bring the left knee and your right shoulder off the floor towards the centre of your body.
4. Next repetition, switch your crunch so that your left shoulder and your right knee come closer together.

Video Link: http://www.youtube.com/watch?v=mzm3AnA57Og

Lateral Raises

1. Grasp dumbbells in front of thighs with elbows slightly bent.
2. Bend over with hips and knees bent slightly.
3. Raise upper arms to sides until elbows are shoulder height.
4. Maintain elbow height above or equal to wrists. Lower and repeat.

Video Link: http://www.youtube.com/watch?v=kDqklk1ZESo

Lat Pull Down

1. Grasp cable bar with wide grip. Sit with thighs under supports.
2. Pull down cable bar to upper chest.
3. Return until arms and shoulders are fully extended. Repeat.

Video Link: http://www.youtube.com/watch?v=O3kAMDNjtt4

Leaning Leg Pulse

Video Link: http://www.youtube.com/watch?v=QmCla97N4ag

Mountain Climbers

1. Begin in a pushup position on the hands and toes.
2. Bring the right knee in towards the chest, resting the foot on the floor.
3. Jump up and switch feet in the air, bringing the left foot in and the right foot back.
4. Continue alternating the feet as fast as you safely can for 30-60 seconds.

Video Link: http://www.youtube.com/watch?v=KI8u58hPam4

Mountain Climber Siders

Perform Mountain Climbers except your knees should go outside your arms instead of inside.

Overhead Tricep Press:

1. This exercise helps to build your triceps.
2. Standing with your feet about shoulder-width apart, grasp a dumbbell with both hands and hold it carefully above your head.
3. Keeping your elbows pointed toward the ceiling, slowly lower the dumbbell behind your head as far as you can.
4. Slowly raise the dumbbell back above your head.

Video Link: http://www.youtube.com/watch?v=voylMhrulyQ

Pelvic Lift

Video Link: http://www.youtube.com/watch?v=sbuGRBcFgzk

Plank:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.

Video Link: http://www.youtube.com/watch?v=dz0oFaVGuh4

Plie Squat:

1. Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.
2. To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.
3. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
4. Only go down as low as you can without compromising your flexibility or your balance.
5. Push back to start without locking the knees.

Video Link: http://www.youtube.com/watch?v=YJzrn0SaiTA

Rapid Air Squat

Video Link: http://www.youtube.com/watch?v=zhGVm7IBPuY

Russian Twist

Video Link: http://www.youtube.com/watch?v=nqfJYv7mK90

SB DB Shoulder Press:

Sit on a stability ball. Press dumbbells until arms are extended overhead. Lower down to a 90 degree angle. Repeat.
Video Link: http://www.youtube.com/watch?v=8QJGaKnvbzk

SB DB Bench Press:

Lie on a stability ball. Press dumbbells until arms are extended upwards. Lower back to chest. Repeat.
Video Link: http://www.youtube.com/watch?v=QcYVpGX5WxE

SB Plank:

*See plank – Place forearms on stability ball.

SB Russian Twist

Sit on your stability ball with your back at a 45 degree angle. Fold hands together and twist side to side.
Video Link: http://www.youtube.com/watch?v=81vFIjjCwEw

Seated Row

1. Sit slightly forward on platform and grasp cable attachment.
2. Place feet on vertical platform.
3. Slide hips back positioning knees with slight bend.
4. Pull cable attachment to waist while straightening lower back.
5. Pull shoulders back and push chest forward while arching back.
6. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.

Video Link: http://www.youtube.com/watch?v=sxDs6AtejbE

Side Push Up

1. Set up: Lying on your right side, wrap your arm across your chest, and put your left hand on the floor on front of you, making sure your fingers point to the right.
2. Action: Use your left triceps to push your body off the floor, until your arm is off the floor. Lower to the start position, repeat. Continue reps, then switch sides.

Video Link: http://www.youtube.com/watch?v=lheyN0xVVok

Skull Crushers

1. Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball.
2. With your hips raised parallel to the floor and your elbows perpendicular to your chest slowly lower the weights until they reach the top of your forehead and then raise them back to the top.

Video Link: http://www.youtube.com/watch?v=0eisvFkqRfs&feature=fvsr

Speed Skaters

1. Jump from side to side, landing on one leg and swinging the arms with each jump.
2. This is a lateral move, so keep your body low to the ground, knees bent and don’t jump up too high.
3. If you don’t like high impact, take the jump out and really use your arms.

Video Link: http://www.youtube.com/watch?v=wPZP8Bwxplo
Video Link: http://www.youtube.com/watch?v=Z9fgcm5rTPM

Squats:

1. Squat down until the tops of your thighs are parallel to the floor.
2. Your feet should be shoulder width apart and toes pointing forward.

Video Link: http://www.youtube.com/watch?v=p3g4wAsu0R4

Squat Jacks

Jumping jacks, only in Squat Jacks you go down into a full squat at the end of every repetition.

Video Link: http://www.youtube.com/watch?v=MnjnezVfwY4&feature=related

Standing Calf Raises:

1. Start with your heels down as far as possible in a good stretch.
2. Keep your knees straight and stiff but not locked.
3. Rise up onto the balls of your feet and squeeze, moving only at the ankles.
4. If you don’t have access to or don’t wish to use a calf machine for various reasons, calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor.
5. They can be done one leg at a time as well. This is a more advanced variation for those who have built up some strength in the calves.

Video Link: http://www.youtube.com/watch?v=KIxub5_blmI

Standing Knee to Elbow

Video Link: http://www.youtube.com/watch?v=DPLDu989Cx8&feature=fvsr

Stationary Lunges:

1. Lunge forward with your right foot. Keep your head up and back straight; this is your start position.
2. Drop your left leg toward the floor by bending both knees, making sure your right knee doesn’t pass over the plane of your toes.
3. Stop just short of your rear knee touching the ground as your front thigh comes parallel to the floor.
4. Press back up, forcing your bodyweight through the heel of your forward foot.
5. Complete reps on this side then switch to work the other.

Video Link: http://www.youtube.com/watch?v=FbzvQBmA5jk

Suitcases

1. Lie on your back. Your legs should be in the air, and your hands should be beside your ears.
2. Contract your abs and lift your hips a few inches off the floor. At the same time, lift your head and shoulders towards the ceiling.
3. You are basically doing two crunches in one movement.
4. Then lower back to the starting position and repeat

Video Link: http://www.youtube.com/watch?v=BaOm45oW9y8

Tricep Dips

Dips are an advanced exercise targeting the triceps. This is a compound move, involving both the elbow and the shoulder joint and it doesn’t require any equipment, making it a great travel exercise. You can add intensity by walking the feet out or by propping the feet on a bench or chair. This version shows a modified dip using a chair. To keep this move safe and effective, don’t shrug the shoulders but rather keep them down and away from the ears as you bend the elbows. If you have shoulder problems, you may want to avoid this exercise.

1. Sit on a bench or chair.
2. Begin with the hands next to or slightly under the hips.
3. Lift up onto the hands and bring the hips forward.
4. Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair. Keep the shoulders down.
5. Push back up without locking the elbows.

Video Link: http://www.youtube.com/watch?v=3nhqz1DgzN8

Tricep Kick-Backs:

1. Kneel over bench with arm supporting body. Grasp dumbbell.
2. Position upper arm parallel to floor.
3. Extend arm until it is straight.
4. Return and repeat.
5. Continue with opposite arm.

Video Link: http://www.youtube.com/watch?v=0UIZLA5yhiA

Tricep Touches (Plank Up-Downs)

1. Start in a modified plank position. Hold that for 3 seconds.
2. Then, leading with your right hand, get up into a full plank position (the up phase of a pushup). Hold for 3 seconds.
3. Go back to the modified plank, leading with your right hand. Hold for 3 seconds.
4. Repeat, but this time, lead with your left hand. The key to this exercise is NO TORSO MOVEMENT.
5. Try placing a water bottle on your lower back to remind you. Count each up as one repetition.

Video Link: http://www.youtube.com/watch?v=097EmpGkgP0

Tuck Jumps

1. Stand with feet shoulder width and knees slightly bent.
2. Bend your knees and descend to a full squat position.
3. At the bottom of the squat, powerfully explode straight up bringing your knees toward your chest while in midair.
4. At the top of the jump your thighs should touch your torso.
5. Release your legs, control your landing and descend into the squat again for another explosive jump.
6. Upon landing immediately repeat the next jump.
7. Avoid doing these drills on concrete and use a soft, flat landing surface until you are comfortable with the exercise.

Video Link: http://www.youtube.com/watch?feature=fvwp&v=BDA3DERQKFk&NR=1

V-Throughs

1. Begin by laying flat on your back on a yoga mat.
2. Spread your arms and legs and in one movement reach towards the sky with your arms and legs pointing your hands through your legs.
3. Slowly lie back down into starting position and repeat for desired reps.
4. Basically you are trying to fold in half!

V-Ups

1. Sit on floor or mat. Lie supine with hands on floor overhead.
2. Simultaneously raise straight legs and torso.
3. Reach toward raised feet.
4. Return to starting position. Repeat.

Video Link: http://www.youtube.com/watch?v=aviRfr_y4N4

V-Up Toe Touch

Perform a V-Up then reach for your toes! Slowly come back to the starting position.

Walk-Out Push Ups

1. Get into a regular push-up position, with your body extended and balanced on your toes and hands. Instead of setting your hands shoulder-length apart, however, bring them together, right next to each other. Your feet should be together as well. This is your starting position.
2. Tighten your abs. Keep them tight throughout the remainder of the exercise.
3. Step left about one foot with your left foot, at the same time positioning your left hand about a foot to its left as well.
4. Do a regular push-up, inhaling as you go down and exhaling as you come up, then return to your starting position by bringing your left foot and left hand back together with your right foot and right hand.
5. With your right hand and right foot this time, repeat Steps 3 and 4.

Video Link: http://www.youtube.com/watch?v=qW8v16TDKW8

Wall Sits

Video Link: http://www.youtube.com/watch?v=tDjKeOCgisw

Weighted Plie Squat

1. Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.
2. To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.
3. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
4. Only go down as low as you can without compromising your flexibility or your balance.
5. Push back to start without locking the knees.

Video Link: http://www.youtube.com/watch?v=5B2LmbQ4Jh4&feature=related