Smith One Leg Floor Calf Raise
Start off setting up a smith machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar. Position yourself underneath the bar so that the bar is racked on the top of your back muscles. Step up on the block
Captains Chair Straight Leg Raise
Assume your position in the captain's chair with your lower back in the back rest and your hands on the grips. Extend your legs toward the floor. Keep your legs together and bend at the hips to raise your legs parallel to the floor. Move slowly and deliberately — avoid swinging so that momentum
Plank Push-Up Row
Place a pair of dumbbells, slightly wider than shoulder width apart. Set yourself in a Pushup position with hands on dumbbells. Lower your body to the floor, pause, then complete 1 push up. Once you're back in the starting position, row the dumbbell on one side to the side of your chest by pulling
Dumbbell Goblet Split Squat Front Foot Elevanted
Grab a dumbbell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box. Keeping your torso upright, lower your body as far as you
Dumbbell Goblet Split Squat Front Foot Elevanted (female)
Grab a dumbbell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box. Keeping your torso upright, lower your body as far as you
Stability Ball Rounded Rollout (female)
Take a stability ball and rest your arms till the elbows on the ball. Form a straight line with your body and resting your body on your toes. This is your starting position. Using your forearms move the ball in circular motion towards the right side. Complete the circle and return to the starting
Smith Hex Press
Grab a bench and set it to flat or a slight incline if you wish to emphasize your upper chest a bit more. Take a barbell with handles attached on a machine and lie flat. Start with them pressed together using a neutral/hammer grip (palms facing inwards). Lie back on the bench with the
EZ-Barbell Standing Preacher Curl
Grab an EZ-Bar with an underhand grip, hands shoulder-width apart, and stand on preacher bench. Place the back of your upper arms against the padding, fully extending your arms. Contract your biceps to curl the bar toward your shoulders. Raise the bar as high as possible while maintaining constant tension on the biceps. Pause,
Starfish Crunch (beginner) (female)
Lie on the ground with your arms and legs extended so that you're creating an "X" position on the ground. In one movement, lift shoulders and legs off the ground and hug knees to chest, engaging core to come up. Slowly lower back down.
Prone Press-SwanBody weight
Lie flat on a mat with your face facing downwards. Keep your arms next to you and elbows bent with palms facing the ground. Your hands should be at shoulder level. This is your starting position. As you inhale raise your chest and raise your hips also extend your arms to be completely straight.
Hundred
Place a yoga mat down on the floor. Lie down on your back, centred on the Pilates mat. Lift your legs above your hips and then push them straight out. Form a circle with your hands and bring to the top of your head, raise your arms straight and bring them to the knee.
Twisted Leg Raise (female)
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towards opposite shoulder). Hold the position at the top and then lower your legs back down. Repeat on the other side. Be
