Feet shoulder width... Draw shoulders back, chest up, looking forward
Grip the bar about shoulder width
Begin by drawing your hips backwards... as far as you can... allowing your knees to bend only enough to bring your hips back to the max.. & keep a flat back (core tight)
Focus on feeling tension and a stretch in your hamstring muscles (back of upper thighs)
Lower the bar down to mid shin...
Slowly and methodically raise the back back up, keeping your core tight, shoulders back, and back straight.

Reverse Lunges (DB & BB)

Dumbell Lunges

Barbell Lunges

To perform... Dumbbell Variation

Hold dumbbells in your hands and let your arms fall naturally by your sides
Step backwards, keeping your head & chest up, shoulders back...
Land your foot back in a way that creates a right angle in both legs
With your weight in your front heal... power back up to the start and repeat

To Perform... Barbell Variation

1. Do the same thing as you would above, but use a barbell instead. (position it so the weight isn't on your neck, rather on your shoulders and upper back... also make sure to keep your chest up and an upright posture thoughtout

Goblet Squats

To perform...

Feet shoulder width... toes pointing out
Hold the dumbbell in both hands, near your chest area as shown in the video
With your back straight, stomach tight... squat down
As you do, press your knees outward and try to "Spread the floor" with your feet, to activate stabilizer muscles
Descend down as far as possible, ideally having your thighs end up being below parallel to the ground
Simply keep everything tight, stand back up and repeat

Back Squats

To perform...

Feet shoulder width... toes pointing out
Place the bar on your shoulders and upper back muscles, as shown in the video
With your back straight, stomach tight... squat down
As you do, press your knees outward and try to "Spread the floor" with your feet, to activate stablizer muscles
Decend down as far as possible, ideally having your thighs end up being below parallel to the ground
Simply keep everything tight, stand back up and repeat

Sumo Deadlifts

To perform...

Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Front Squats

To perform...

Feet shoulder width... toes pointing out
Walk towards the barbell, dip under it and scoop it into your front shoulders.
Place your hands about shoulder width and rotate your elbows forward and up, holding the weight essentially on your shoulders with just your finger tips touching for support.
With your back straight, stomach tight... squat down
As you do, press your knees outward and try to "Spread the floor" with your feet, to activate stabilizer muscles
Descend down as far as possible, ideally having your thighs end up being below parallel to the ground
Simply keep everything tight, stand back up and repeat

Jump Squats

To perform...

Feet shoulder width... toes pointing out
With your back straight, stomach tight... squat down
As you do, press your knees outward and try to "Spread the floor" with your feet, to activate stablizer muscles
Decend down as far as possible, ideally having your thighs end up being below parallel to the ground
Simply keep everything tight, and jump up as high as you can
As you land... without pausing at the top... start dropping right back down into another squat, then simply repeat
Try to land as smoothly as possible... and if you're jumping so high that your landing hurts in anyway, then simply don't jump quite as high

Box Jumps

To perform...

Begin by crouching down... bending your knees (as to load your muscles)
Explode up onto the box... as you're jumping, also lift your knees up high to clear the box
Land flat on your feet in the squat position
Step down and repeat

Bulgarian Split Squats

To perform...

Place the top of one of your feet flat on the bench
Step forward with dumbbells in your hands, hanging by your sides a couple feet
Bend your front knee and start lowering your body down... keeping your back straight, and your arms hanging down naturally with the weights
Descend down until your front leg creates a right angle... you should feel a nice stretch in your hips at the lower portion of the movement
Stand back up to the starting position and repeat... (do one leg at a time for this one)

Long Jumps

To perform...

Crouch down, with your feet about shoulder width... to load up your muscles, in preparation for a big jump!
Explode forward... not so much up... just forward as far as you can make it
Land smoothly (as smoothly as possible) with your feet parallel to one another and about shoulder width

Squats To Bench

To perform...

Tempo Squats

To perform...

Feet shoulder width... toes pointing out
With your back straight, stomach tight... squat down
As you do, press your knees outward and try to "Spread the floor" with your feet, to activate stabilizer muscles
Descend down as far as possible, ideally having your thighs end up being below parallel to the ground
The Tempo - 3 seconds on the way down... and 3 seconds on the way up... with no pauses
Simply keep everything tight, stand back up and repeat

Squat Jumps (& Variations)

To perform...

Step Ups & Variations

For an easier version...

Use a shorter chair or bench
Position the chair near a wall or door... and you can pull yourself up (a little) just enough so that it's challenging... but not too challenging.

Hip Thrusts (from floor)

To perform...

Wall Sits

Alternating Forward Lunges

To perform...

Pistol Squats

Assisted Pistol Squats

Tempo Squats (with 2 Holds)

Chest Exercises

Dumbbell Bench Press

To perform...

Make sure your upper back/shoulders... butt.. and head are all touching the bench... (you want a little arch in your lower back)
Start driving from your feet... press them into the floor.... as you lift the bar up and down.
Lower the weights to the lower chest (nipple area)... then extend back up, ending where your arms are perpendicular to the ground

Incline Bench Press

Bench Press

To perform... (the only difference is in this case you'd use a bench with a 45 degree upward angle)

Lay on the bench... place your feet flat, firmly on the floor, just wider than shoulder width
Make sure your upper back/shoulders... butt.. and head are all touching the bench... (you want a little arch in your lower back)
Start driving from your feet... press them into the floor.... as you lift the bar up and down.
Lower the bar to the lower chest (nipple area)… then extend back up, ending where your arms are perpendicular to the ground

Plyometric Pushups

To perform...

Begin in a standard pushup position...
Descend all the way to the ground, with your chest touching the floor as usual...
In this case, EXPLODE upward as you press up... to the point where your arms leave the ground
Land smoothly, and begin descending right back into another rep
You may also do this from your knees

Standard Pushup

To perform...

Begin in a standard pushup position... (hands shoulder width, core tight, shoulders wide)
Descend all the way to the ground, with your chest touching the floor
Keeping your stomach tight, press back up all the way, where your elbows lock out at the top
Then begin descending right back into another rep
You may also do this from your knees

Incline Pushup

To perform...

Begin in a standard pushup position... (hands shoulder width, core tight, shoulders wide)
Position your feet elevated on a bench 12-24 inches in height
Descend all the way to the ground, with your chest touching the floor
Keeping your stomach tight, press back up all the way, where your elbows lock out at the top
Then begin descending right back into another rep

Assisted 1 Arm Pushup With Med Ball

1 Arm Pushup

Diamond Pushups (& Variations)

Close Grip Pushup (from knees)

Back Exercises

Weighted Chin Ups

To perform...

You must first get a hold of a "weight belt" <<< Click Link
Position your hands shoulder width... or in any of the variations displayed in the video
Load up your weight belt with the appropriate weight
Pull up all the way, where your chest comes close to touching the bar... and then lower yourself down all the way & repeat

Dumbbell Rows

To perform...

Place your knee on the bench, and lean forward and place your hand, (same side as your knee) on the bench as well, for support
Grab the weight with your other hand
Keep your straight, by keeping your shoulders back and lower back "arched"
Draw your elbow backwards all the way until your back muscles contract
Then lower the weight back down... keeping your shoulders lined up... and repeat

Pull Up Variations

Dumbbell Rows

To perform...

Place your knee on the bench, and lean forward and place your hand, (same side as your knee) on the bench as well, for support
Grab the weight with your other hand
Keep your straight, by keeping your shoulders back and lower back "arched"
Draw your elbow backwards all the way until your back muscles contract
Then lower the weight back down... keeping your shoulders lined up... and repeat

Body Rows

Jumping Chin Ups

Biceps Exercises

Hammer Curls

To perform...

Feet shoulder width... weight leaning forward on finger tips in between feet... toes pointing out 45 degrees.
Inhale through your nose... look up...arch back...
Exhale through your nose... extend your legs, flatten your feet (if possible)... round forward.

Incline Curls

To perform...

Feet shoulder width... weight leaning forward on finger tips in between feet... toes pointing out 45 degrees.
Inhale through your nose... look up...arch back...
Exhale through your nose... extend your legs, flatten your feet (if possible)... round forward.

Alternating Dumbell Curls

To perform...

Stand up straight...curl one weight up at a time towards your shoulders, rotate your wrists as you do so.
Do the same thing on the other side until you're finished...

Barbell Curls

To perform...

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.

Triceps Exercises

Close Grip Pushups

To perform...

Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
Lower yourself until your chest almost touches the floor as you inhale.
Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Overhead Triceps Extensions

To perform...

To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Repeat for the recommended amount of repetitions.

Weighted Dips

To perform...

You must first get a hold of a "weight belt"
Get up on a dip bar, as shown in the video
Lower your body down until your upper arm drops below parallel
Extend back up and repeat

Bench Dips

To perform...

For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
Using your triceps to bring your torso up again, lift yourself back to the starting position.
Repeat for the recommended amount of repetitions.

Shoulders Exercises

Standing One Arm Dumbbell Military Press

To perform...

Feet shoulder width... begin by resting the dumbbell on your shoulder, as shown in the video.
With your posture erect, core tight, & mind focused...
Extend your arm upwards until the dumbbell is all the way up and your arm is fully extended.
As you're raising up, rotate your wrist so that your palm ends up facing away from you
Use your balance and focus to stay tight...
Simply lower the weight back down and repeat.

Standing Barbell Military Press

To perform...

Position your hands at roughly shoulder width...
With your posture erect, core tight, and mind focused...
Raise the bar above your head, in a sense, moving your face out of the way on the way up...
Finish with your arms straight, elbows locked... and the bar positioned directly over your heard.
As you lower the bar back down (from resting near your neck on your hands and shoulders)... be mindful not to catch your face on the way down with the bar

Handstand Pushups (& Variations)

Pike Pushups (& Variations)

Core Exercises

Flag

To perform...

Lay down flat on a secure bench... & Grip the bench firmly near your head.
Keeping your core tight... raise your legs (to adjust intensity... play around with bend in your knees... straight is most challenging).....
As you raise your legs, make sure to really grip with your hands to maintain posture.
Once you reach the top, as shown in the video... slowly lower your legs back down & repeat

Sit Ups

To perform...

Position your feet a few inches wider than shoulder width on each side
Feet flat... lay all the way back
Arms extended in front of you
Stomach tight... raise up until your elbows line up with your knees
If need be... you can either swing your body up... if it's difficult for you... or place your feet under a secure object like a couch for leverage

Russian Twists

To perform...

Use a small ball or weight of 5-10 pounds
Sit on your bottom... cross your feet... if you can, raise your feet a few inches off the ground
Lean back in a way that allows you to balance as shown in the video
Rotate your torso and touch the ball or weight to the floor beside you, and then simply rotate the other way to touch the other side
Repeat until finished
As an alternative to using a weight or ball... you can simply use your hands, but make sure to touch the floor each rep

Back Bridge Hold

To perform...

Feet shoulder width... weight leaning forward on finger tips in between feet... toes pointing out 45 degrees.
Inhale through your nose... look up...arch back...
Exhale through your nose... extend your legs, flatten your feet (if possible)... round forward.

Hip Bridge Hold

To perform...

Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
Slowly go back to the starting position as you breathe in.

Plank

To perform...

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Side To Side Plank

To perform...

Lie on your side and support your body between your forearm and knee to your feet.
Hold position for two to four seconds.
Repeat on the other side. Build up to at least 60 seconds on each side of your body!

Knee Hugs / V-Ups

To perform...

Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
While inhaling, lower your arms and legs back to the starting position.
Repeat for the recommended amount of repetitions.

Side Plank with reach

Side Plank Hold

Plank From Knees (& extended)

Knee/Leg Raises

To perform...

Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
While inhaling, lower your arms and legs back to the starting position.
Repeat for the recommended amount of repetitions.

Wheel Rollouts (regular and standing)

To perform...

Lie on your side and support your body between your forearm and knee to your feet.
Hold position for two to four seconds.
Repeat on the other side. Build up to at least 60 seconds on each side of your body!

L Holds & L Sits

Yoga Boat Pose

Walkout Plank Ups

Home Workouts

Workout A (week 1)

Workout B (week 1)

To perform...

Feet shoulder width... weight leaning forward on finger tips in between feet... toes pointing out 45 degrees.
Inhale through your nose... look up...arch back...
Exhale through your nose... extend your legs, flatten your feet (if possible)... round forward.

Workout C (week 1)

To perform...

Feet shoulder width... weight leaning forward on finger tips in between feet... toes pointing out 45 degrees.
Inhale through your nose... look up...arch back...
Exhale through your nose... extend your legs, flatten your feet (if possible)... round forward.

Burpees (& Variations)

To perform...

Feet shoulder width... weight leaning forward on finger tips in between feet... toes pointing out 45 degrees.
Inhale through your nose... look up...arch back...
Exhale through your nose... extend your legs, flatten your feet (if possible)... round forward.