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Essential Exercises

Please note:  Many of these exercises do anticipate that you have access to exercise equipment!

If you do not have access to exercise equipment, consider joining a local YMCA, gym or purchasing some basic workout equipment such as a bench, workout bar and dumbbells!

Most of all, Be Fit!

  1. The Plank (Abs and Back)
  2. Quick Warm Up
  3. Toe Touch Exercise
  4. Bent-Over Rows
  5. Dip
  6. Bench Dip
  7. Dumbbell Power Clean and Press
  8. Pull Up
  9. Reverse-grip lat Pull-down
  10. Dumbbell Shoulder Press
  11. Preacher Curl
  12. Zottman Curl
  13. Incline Dumbbell Curl
  14. Wide Grip Biceps Curl
  15. Rope Triceps Extension
  16. Triceps French Curl
  17. Lying Triceps Extension
  18. Bench Dipper
  19. Close Grip Bench Press
  20. Modified V-Sit
  21. Cycling Twist
  22. Lunge with Anterior Raise
  23. Plie Squat with Upright Row
  24. Stability Ball Wall Squat
  25. Lunges
  26. Walking Lunge
  27. Windmill Lunge
  28. Wide Grip Incline Bench Press
  29. Bent Knee Deadlift with Bicep Curls
  30. Wrist Curl
  31. Wide Grip Seated Row
  32. Wide Grip Lat Pull Down
  33. Pullover/Skull Crusher
  34. Biceps Curl/Shoulder Press
  35. Step Ups
  36. The Target Lift
  37. Y's, T's and I's
  38. Heel Raises

 Stretching Exercises

  1. Spine Release
  2. Wall Push Stretch
  3. Palm Touch Stretch
  4. Toe Touch Stretch

 Workout While You Rest

Do these easy moves during the rest periods in your strength workout to get the benefits without spending a single extra minute in the gym!

  1. Superman
  2. Seated Toe Lift
  3. Front Pillar Bridge
  4. Rear Delt Raise

 Foot Forethought

  1. Ball Roll -- Prevents heel and arch pain.
  2. Towel Curls -- Prevents arch strain and hammer toes.
  3. Toe Stretch -- Tones calf and toe muscles.

 Essential Exercises from Previous Page...

  1. Abdominal Crunches
  2. Chest-Down Good Morning
  3. The Bridge
  4. Side Crunches
  5. Ab Reverse Curl
  6. Negative Sit-Ups
  7. Standing Crunch
  8. Shoulder Press
  9. The Snatch
  10. The Modified Push-Up
  11. Explosive Jacks
  12. Biceps Curl
  13. Body Weight Squats
  14. Jump Shrug
  15. Squats
  16. Jump Squat
  17. Non-Lockout Squat
  18. Dead Lift
  19. Sit-up
  20. Chest Press
  21. Bench Press

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