fake

Ball Juggle Standing

Standing upright, pass a medicine ball from one hand to the other, passing under the knee closest to the hand holding the ball.

Chest Fly

Laying on a bench with dumbells, extend your arms straight up, above your chest. Then, keeping your arms fully extended, lower your arms to parallel to the floor in a T-Pose. Return to position 1 for 1 complete rep.

Chest Press

With two dumbbells, lay on the bench and extend the weights above your chest . Then drop your elbows down to a 90° angle, exhale, and press them back to the starting position.

Push Up

Arms are straight shoulder width apart, abs are tight. Hold your body in a plank position and lower your body until your chest is an inch or two above the floor. Push your torso away from the ground until your arms lock.

Plank

Lay on the floor with your body in a straight line, your elbows bent and under your shoulders and your feet hip width apart.

Walk Out Push Up

Bend at the hips,plant your feet, keep your legs straight, walk your hands forward until your body is in the push up position. Perform a push up, your hands back to your feet and stand up.

Arnold Press

Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.

Straight Arm Raise

Stand with your feet shoulder width apart, place your hands on a weighted bar shoulder width apart, lift the bar with straight arms above your head, and lower back to waist with straight arms.

T Raise

Stand with a dumbbell in each hand at your sides. Keep your back straight, brace your core and slowly lift the weights out to the side until your arms are parallel with the floor. Lower the weights and raise your arms in front of your body until parallel with the floor.

Upright Row

Grasp a kettlebell/dumbbell with an overhand grip that slightly less than shoulder width. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Lower the kettlebell back down slowly to the starting position.

Hammer Curl

In a standing or seated position with your torso upright and a dumbbell in each hand held at arms length,the palms of your hands should be facing your torso. Now while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps.

Bicep Curls

Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.

Tricep Kickbacks

Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in.
Place your left lower leg and your left hand on top of the bench.
Lean forward at the hips until your upper body is at a 45-degree angle to the floor.
Bend your right elbow so your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in.
Keep your elbow close to your waist.

Alt. Lunges

Stand with your feet hip width apart, step forward with one leg. Keeping your back straight, lower your hips until both knees are bent at a 90 degree angle. Make sure your front knee is directly above your ankle, and not going past your toe. Make sure your back knee does not touch the floor. Push through your front heel to get back to the starting position. Alternate legs.

Body Weight Squat

Stand with your feet shoulder width apart. Begin the movement by bending your knees and sitting back with your hips. Continue down to full depth if you are able, and reverse motion until you return to the starting position. As you squat keep your head and chest up and push your knees out.

Goblet Squat

Stand up straight holding the kettlebell by the side handles. Keeping your back straight and core tight, push your hips behind you while pretending to sit in a chair. Try to get your hips past the parallel position while maintaining a straight back. Keeping your core tight and your weight on your heels, stand up.

Squat Press

Hold a dumbbell or kettlebell vertically next to your chest, with both hands cupping the dumbbell or kettlebell.
Push your hips back and lower your body into a squat until your thighs are at least parallel to the floor. Your elbows should touch your knees in the bottom position. Pause, then press your body back up and press the dumbbell or kettlebell straight overhead. Lower the dumbbell or kettlebell back to the starting position.

Sumo Squats

Grab a dumbbell or kettlebell and hold with both hands at arm’s length in front of your waist. Set your feet about twice your shoulder width apart, your toes turned out slightly. Lower your body as far as you can by pushing your hips back and bending your knees.

Bicycle Kicks

• Lie face up and place your hands behind your head, supporting your neck with your fingers.
  Have your abs tucked in and the small of your back pushed hard against the floor,
  Lift your knees in toward your chest while lifting your shoulder blades off the floor.
  Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.
  Switch sides, bringing the right elbow towards the left knee.
  Alternate each side in a pedaling motion.

Crazy Ivan

Lie down on the floor placing your feet in front of you. Your legs should be bent at the knees and elevate your upper body so that it creates a v-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso with your hands holding a medicine ball or dumbbell. Twist your torso and touch the medicine ball or dumbbell to the floor alternating sides. Remember the medicine ball or dumbbell should touch the floor every time. In the more advanced move you can keep your feet slightly lifted above the floor and interlocked during the exercise.

Flutter Kicks

Lie on your back with your legs extended in front front of you and your arms alongside your hips, palms down. Lift your legs 4 to 6 inches off the floor. Press your lower back into the floor. Keep your legs straight as you rhythmically raise one leg higher, alternating legs.

Around The Worlds

Lay down with your hands under your butt. Hold legs straight, raise them off the ground, and move them in a circle motion. Equal reps in each direction.

Over head Tricep Press

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.