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
Kettlebell Swing (female)
Stand with your legs a little wider than shoulder width apart, with a kettlebell between your feet. Hinge at the hips and a little at the knees, grasp the kettlebell with both hands, and lift it a little off the floor by extending your hips. At this point, your back and arms should be
Vibrate Plate Plank (female)
Start in a standard press up position with your hands shoulder width apart. Extend your right arm in front of your body and extend your left leg out behind you. Try not to wobble! Tensing your abs will help. Then return your arm and leg to their original position. Make sure to alternate your
Dumbbell Rear Fly (female)
Sit down at the end of the bench with your legs close together and hold the dumbbells to your side. Bend forward at the hips and engage your midsection as you keep your back straight. Position the dumbbells under your legs and maintain a slight bend in your elbows. Exhale as you elevate your
Lever Shoulder Press (plate loaded) (version 3)
Set and grasp lever handles to each side with overhand grip. Press lever upward until arms are extended overhead. Lower and repeat.
Dumbbell Rear Delt Raise
Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Choose a weight that allows you to perform eight to 12 repetitions. Bend your torso forward at your hips and bend your legs slightly so that your arms extend below your body with your hands facing each
Dumbbell Straight Arm Pullover (female)
Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet
Barbell Standing Wide Military Press
Place the barbell on the squat rack just below shoulder height. Step up to the bar and grab the bar with your hands 4-6 inches wider than shoulder-width apart on each side. Take the bar off the squat rack and then step back. Bar should be at shoulder height. Push the bar straight up
Barbell Standing Close Grip Military Press
Hold the barbell firmly with an overhand grip (palms down) slightly closer than shoulder distance apart. Maintain a slight bend in your knees and a neutral spine throughout the exercise. Raise the bar up and begin in the position of your elbows bent at 90 degrees. Exhale and extend your arms, pressing the barbell
Lever Seated Shoulder Press
Set and grasp lever handles to each side with overhand grip. Press lever upward until arms are extended overhead. Lower and repeat
Smith Standing Shoulder Press
Set the Smith machine bar to upper-chest height. Secure the Smith machine’s safety pins so that the bar can’t drop and injure you. Stand under the bar and grasp it using a pronated (overhand) grip that is a little wider than shoulder-width. Unlatch the bar from the rail by rotating it. Exhale as you
Cable twisting overhead pressCable
Attach a stirrup (handle) to a low or waist-high pulley. Grasp the stirrup with one hand. Spread your legs and squat a little, keeping your torso upright. Position the stirrup to the side of your body, with your elbow flexed and tucked in to your side. Exhale as you straighten your legs, twist your
