Exercises 367-403 Single Arm Lateral Raises

1. Set up a barbell on a weight rack, so that it is at the same height as your shoulders when seated.
2. Position a flat bench with your back facing the barbell.
3. Keeping your back straight, take the barbell from the rack using on overhand grip, with your hands wider than shoulder width apart. They should be wide enough that your elbows are bent at 90 degrees at the low position.
4. Lift the bar up and slightly over your head by pushing up and locking your arms. This is the start position.
5. Inhale and slowly lower the bar down to shoulder level in a straight line. Hold for a count ofone while squeezing your triceps and shoulder muscles.
6. Exhale and push the bar back up to the start position.
7. Repeat.

To lessen the stress on your rotator cuffs, you can use a spotter to hand you the barbell when starting this exercise. This exercise can be performed standing. However, for people who suffer lower back problems, it is better to perform the seated version. This exercise can be performed by lowering the bar behind your neck,however it's not recommended for people with shoulder problems as it hyper extends the rotator cuff.

1. Hold a barbell with an overhand grip in a standing position. Your feet should be shoulder-width apart. Maintain a tight core and flat lower back throughout.
2. Bring the barbell to shoulder height with your palms facing out. Begin by pushing the barbell straight overhead. Focus on contracting the shoulders while driving the glutes forward for stability.
3. Once you reach the top, slowly bring the barbell to the starting position but do not allow it to rest on your shoulders. Immediately, move into the next repetition.

• Keep a tight core and flat back as you remain seated in the shoulder press machine.
• Look straight ahead as you hold on to the handles.
• Slowly, press the handles up above your head.
• Do not lock out your elbow.
• Slowly, bring the handles back down but do not let the weight stack touch.
• Repeat the movement.

1. Sit on a bench/chair with your back straight and the dumbbells in a hammer grip so that the dumbbells run lengthways along the side of your face.
2. Drive both weights, simultaneously upwards, until your reach a full overhead extension.  
3. Carefully lower the dumbbells back down to the starting position, maintaining the hammer grip all the way through the movement.
4. Be sure to keep your core strong and lower back connected to the bench/chair at all times.

1. Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly.
2. Grip the sides of the bench for stability.
3. Leaning back to about a 45-degree angle from the bench. This is the start position.
4. Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one.
5. Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.

This exercise can also be performed on the floor by placing your arms to the sides and raising your legs off the floor slightly. slightly over the floor. More advanced athletes can use a dumbbell between their feet or attach a pulley to them for added resistance.

1. Lie flat with hands under your buttocks.
2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
3. Hold and then slowly return to starting position.

1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
2. Legs straight out in front of you, ankles together and feet slightly off the floor.
3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
4. Return to starting position.

1. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
2. Place the balls of your feet on the foot plate.
3. Keeping the balls of your feet in position, lower your heels as far as possible.
4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

1. Sit on a bench/chair with your back straight and your arms straight along your sides with the dumbbells help in an overhand grip.
2. Bring both dumbbells up in front of your body, keeping only a slight bend at your elbow.
3. Raise the dumbbells until they are both at about eye level and be sure to brace your core and keep your back supported by the bench/chair.  
4. Lower the dumbbells back down to your sides, and prepare for that next rep!

1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.

1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
3. Slowly lower the plate to the starting position, immediately moving into the next repetition.

1. Stand straight holding a water bottle in each hand with an overhand grip.
2. Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
5. Pause for a count of one.
6. Inhale and slowly lower the water bottle to the start position.
7. As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
8. When both water bottles have been raised and lowered in a cycle, that is one repetition.
9. Repeat.

1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
2. Keep your back straight and shoulders back.
3. Keep your arms fully extended with your elbows close to your sides.
4. Rotate your palms so that they are facing in towards you. This is the start position.
5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
8. Hold for a count of one as you squeeze your biceps.
9. return to the start position, rotating your wrists back to an underhand grip position.
10. Repeat.

This exercise can be performed by alternating between arms.

1. Set up a cable station with a straight bar attachment connected to the low pulley.
2. Stand close to the station, feet shoulder width apart either side of the pulley.
3. Grip the bar with a shoulder width underhand grip.
4. Keep your elbows close to your sides.
5. Curls your arms upward from the elbows in a smooth arc.
6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
7. Lower the bar back to the starting position in a smooth motion.
8. Repeat.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
2. Use either arm to pick the dumbbell up and hold it with an underhand grip.
3. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
4. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
5. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
6. Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level.  Hold for a count of one while squeezing your biceps.
7. Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
8. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.

1. Set up an incline bench at 45 degrees.
2. Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest.
3. Put your arms down by your side with your palms facing in to your body.
4. Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders. (Your palms should be facing your shoulders)
5. Flex or squeeze your bicep at the top of the movement and hold for a count of one.
6. Slowly lower the dumbbells back to the start position, turning your palms back in to your body. Repeat.

You can also perform this exercise using one arm at a time or by alternating your arms (Left, right, left, right...)

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
3. Grip the EZ curl bar with an underhand grip at shoulder width.
4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
5. Lower the bar by extending your arms back to the starting position.

This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don't explode upwards too quickly!

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
2. Maintain a flat back and tight core. Look straight ahead during the movement.
3. Be sure to maintain a slight bend in your elbows at all times.
4. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
5. Pause, slowly lower the weight back to the starting position. Repeat.

• Sit in the lateral raise machine while keeping your core tight and back flat.
• Grab and secure the handles of the machine.
• Slowly, extend your arms up and out to the side.
• Feel the tension in your shoulders, pause at the top, and slowly return to the starting position.
• Do not allow the weight stack to touch.
• Repeat the movement.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

1. Hold one dumbbell at each side of your body. Keep your back straight and your knees ever-so-slightly bent.
2. Raise one dumbbell out to the side, keeping your arm slightly bent. Once the dumbbell reaches the same level as your ear slowly lower it back down to the starting position.
3. Repeat the same movement on the opposite side.

1. Adjust the seated leg curl machine to position the footpad just above your heels.
2. Sit upright and engage your abs as you position your legs in front of you.
3. Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
4. Return to the starting position by extending the legs in front of you again.

Tip: Try not to swing the weight or execute the movement too quickly.

1. Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
2. If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
3. Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
4. Slowly lower your legs to the starting position in a smooth arcing motion.
5. Repeat

Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.

1. Begin with a light weight and stand facing the machine. Position one leg for the lift by hooking it under the weight pad.
2. Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement. Don’t position the pads too high on the calf.
3. Grab hold of the support handles.
4. Flex your knee and lift the pad upwards as far as you can towards your buttocks as you exhale.
5. Lower the leg to the starting position.

1. Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
2. Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
3. Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.

1. Seat yourself at a Row Machine and select the appropriate weight. Sit up straight with a tight core. Reach forward and take an overhand grip on the bar in front of you. Activate your lats before the movement.
2. Pull the bar towards you, emphasizing the lat movement. Pause when the bar is at your sides and squeeze your back.
3. Slowly, return the bar to the starting position but do not set it down. Repeat the movement, ensuring your back is activated throughout.

1. Sit on a leg extension machine and place your  legs under the pad with your feet pointed forward. The pad should rest on your shins just above your feet and you will need to adjust it to suit.
2. Grip the hand bars (if fitted) firmly. This is the start position.
3. Using  only your quadriceps, fully extend your legs exhaling as you do so. Hold for a count of one.
4. Return to the start position in a smooth movement as you inhale,.
5. The angle at your knee should not go past 90-degrees.
6. Repeat.

This exercise can be performed one leg at a time.

1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
2. Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
3. Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
4. Return to the start position by lowering your hip to the floor.
5. Complete all the repetitions for one set before changing legs.

1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
2. Place your hands out to your sides palms flat for stability.
3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
5. Return to the start position by lowering your hips back to the floor.
6. Pause then repeat.

1. Sitting on a bench, hold a barbell using and overhand grip with your hands shoulder width apart.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. Leaning forward, rest the back of your forearms on your upper thighs and your palms facing down. The front of your wrists should lie on top of your knees. This is the start position.
4. Lower the bar past your knees as far as possible by bending your wrists only. Keep your forearms flat on your thighs. Hold for a count of one.
5. Now curl the bar upwards continuing past the start position as far as possible using your wrists only. Hold for a count of one while squeezing your forearms.
6. Repeat the entire movement for the desired number of repetitions.

This exercise can be performed using one or two dumbbells or an EZ bar.

1. Sitting on a bench, hold a barbell using and underhand grip with your hands shoulder width apart.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. Leaning forward, rest the back of your forearms on your upper thighs and your palms facing up. The back of your wrists should lie on top of your knees. This is the start position.
4. Lower the bar past your knees as far as possible by bending your wrists only. Keep your forearms flat on your thighs. Hold for a count of one.
5. Now curl the bar upwards, continuing past the start position as far as possible using your wrists only.
6. Hold for a count of one while squeezing your forearm.
7. Repeat the entire movement for the desired number of repetitions.

This exercise can be performed using one or two dumbbells or an EZ bar.

1. Sit comfortably with your feet grounded, knees bent, and body upright.
2. Slowly lower your upper body backwards just enough to feel a strain on your abs.
3. From here throw a desired amount of left and right eye-level punches.

1. Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
2. Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
3. Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.

1. Sit on a bench/chair with your back straight and the dumbbells in a hammer grip so that the dumbbells run lengthways along the side of your face.
2. Drive both weights, simultaneously upwards, until your reach a full overhead extension.  
3. Carefully lower the dumbbells back down to the starting position, maintaining the hammer grip all the way through the movement.
4. Be sure to keep your core strong and lower back connected to the bench/chair at all times.

• Keep a tight core and flat back as you remain seated in the shoulder press machine.
• Look straight ahead as you hold on to the handles.
• Slowly, press the handles up above your head.
• Do not lock out your elbow.
• Slowly, bring the handles back down but do not let the weight stack touch.
• Repeat the movement.

1. From a push-up position push your glutes upwards and walk your feet in so that you are in a downward-dog pose.
2. The shape of your body should look like a triangle from the side.
3. Lower your shoulders towards the ground by bending your elbows.
4. Allow your forehead to very lightly make contact with the ground before pushing upwards and away back into the starting position.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
2. Raise the water bottles to head height by rotating your arms forward and up.
3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
6. Hold for a count of one, while squeezing your shoulder muscles.
7. In a controlled movement, return to the starting position, inhaling as you do so.
8. Repeat.

1. Sit on a bench while holding a dumbbell in your left hand with an overhand grip. Tighten your core and straighten your lower back. Lift the dumbbell to shoulder height.
2. Push the dumbbell overhead with your palm facing forward. Keep the upper arm in place. Slowly bend at the elbow and lower the weight behind your head.
3. Push the dumbbell back up over your head squeezing the tricep muscle. Immediately begin the next repetition. Switch sides once you have completed all repetitions.

1. Attach a rope to the bottom pulley of a cable station.
2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
4. Keep your elbows  close to your head. This is the start position.
5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
4. Push the handles back up, focusing the tension in the triceps.

1. Sit on a bench with back support.
2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

1. Attach a rope to the bottom pulley of a cable station.
2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
4. Keep your elbows  close to your head. This is the start position.
5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
4. Push the handles back up, focusing the tension in the triceps.

1. Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
2. Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
3. Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.

1. Sit comfortably with your feet grounded, knees bent, and body upright.
2. Slowly lower your upper body backwards just enough to feel a strain on your abs.
3. From here throw a desired amount of left and right eye-level punches.

1. Standing with your feet at shoulder-width, toes pointing out, hold a pole/pvc pipe/broomstick in front of you. You can also do this stretch with a towel.
2. Make sure to brace your core before you lift the pole above your head in an arc motion. Keep the arms completely straight throughout.
3. Slowly move the pole behind you, focusing the stretch in the shoulders. Hold the stretch for the specified amount of time then slowly return to the starting position.

1. Standing with a flat back and tight core, raise your arms to the sides.
2. While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
3. After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.

1. Holding a Medicine Ball, stand with your right side next to a wall. Step out sideways and away from the wall approximately 5 to 6 feet. Keep your feet at shoulder width. Brace your core and bend slightly at the knees.
2. In one fluid motion, twist your body up and to the side, releasing the medicine ball against the wall. Be sure not to move your feet.
3. Catch the medicine ball as it bounces back and return to the starting position in another smooth, fluid motion. Keep the core engaged throughout the exercise.

1. Adjust the pulley handle to chest height. Step out and away from the weight. Feet are shoulder-width. Stand with a tight core and flat back. Push the handle out in front of you. Keep elbows slightly bent.
2. Twist from the hips. Move arms across the body, achieving a full extension.
3. Return to starting position.
4. Once complete, do the same amount of sets/reps on the other side.

• Keep your core tight and back flat as you bend slightly forward.
• Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you.
• Now, jump to the left, bringing your right leg behind you and your right arm in front of you.
• Repeat the movement, alternating back and forth.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
2. Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
3. Pause and feel the contraction in your obliques then slowly return to the starting position.

1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
4. Return to the starting position smooth motion, inhaling as you do so.
5. Repeat the movement, this time to your left side.
6. When you have completed the movement on both sides, you have done one repetition.
7. Repeat.

1. Stand tall holding onto a pole, wall or stationary object for support.
2. Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can.
3. Don’t just let gravity pull the leg – actively use the muscles!
4. Switch sides once you have completed repetitions on the first leg.

1. Using an exercise mat, lay on your side grounding your forearm and elbow, perpendicular to your body, at a 90-degree angle. Your upper arm should run parallel along your body.
2. Straighten your legs so that one foot rests on top of the other and using your grounded arm, drive your body upwards so that only your lower foot and lower arm are in contact with the floor.
3. Brace your core to maintain this side plank position and then slowly lift your upper leg, keeping it straight, away from you lower leg to create a 20 – 30 degree angle.
4. Lower your leg back down to the starting plank position; this completes one rep.

1. Lie on your side on an exercise mat.
2. Fully extend your legs with one resting on top of the other.
3. Place the hand from your top arm lightly on the side of your head.
4. Bend the arm at floor level to 90 degrees. Your upper arm should be bent at the elbow, while your forearm is at 90 degrees. This is the start position.
5. Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
6. Contract your abdominal muscles and relax your shoulders.
7. Twist your body so that your elbow lowers towards the ground.
8. Once the elbow is pointing to the ground, reverse the movement util you are back in the starting position.
9. This completes one rep.

• Place your feet shoulder-width apart. Bend at the knees while driving your hips back.
• Keep your chest up and your core tight.
• Remain in a squat stance as you forcefully push off the ground, jumping to the right side.
• Check your form then repeat, jumping to the other side.
• Keep alternating between sides.

1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
6. Pause for a count of one.
7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
8. At the same time extend our arms out above you.
9. Land with your knees slightly bent to absorb the impact.
10. Repeat

1. Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
2. Jump and launch yourself forward. Swing your arms back and use the momentum.
3. Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.

1. Place a dumbbell on each side of a flat bench.
2. Place your right knee on the end of the bench.
3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
5. Keep your lower back straight. This is the start position.
6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
7. At the top of the movement, hold for a count of one and squeeze your back muscles.
8. Return to the start position inhaling as you do so. Repeat.
9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder-width apart above your shoulders. Your palms should be facing forward.
3. Keeping your right arm stationary, slowly bend your left elbow until it reaches a 90-degree angle and your upper left arm is parallel to the ground.
4. Push the weight back up by contracting your chest and straightening your arm.
5. Repeat the same motion with your right arm while now keeping your left arm locked in position.

1. Stand with your right side to a cable machine. Reach across your body with the left hand and grab the handle of the pulley. Stand with a braced core and maintain a slight bend in the elbows throughout.
2. Lifting from the shoulder, pull your left hand up and to the side. Pause at the top of the movement.
3. Slowly lower the handle but do not allow the weight to touch the stack.

1. Sit on the front of a flat bench. Hold a dumbbell with both hands. Keep your core tight and back flat as you slowly lie back on the bench.
2. Brace your core and turn your left arm out with the dumbbell. Place your other hand on your core. Your upper left arm should be parallel with the floor.
3. Push the dumbbell above you, in line with your chest. Keep a slight bend in the elbow.
4. Slowly lower back to the starting position and repeat.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
4. Push the weights up by straightening your arms.
5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Hold one dumbbell at each side of your body. Keep your back straight and your knees ever-so-slightly bent.
2. Raise one dumbbell out to the side, keeping your arm slightly bent. Once the dumbbell reaches the same level as your ear slowly lower it back down to the starting position.
3. Repeat the same movement on the opposite side.