Upper Body

Rope Push Down
Rope push downs works all 3 heads of the triceps to increase size and strength.
Muscle Group
Triceps
Equipment
Cable Machine and Rope

Seated Cable Row
Increase upper-body strength by activating multiple muscle groups throughout the body.
Muscle Group
Upper Back
Equipment
Cable Machine

Rope Overhead Extension
Rope Overhead Extensions will help you build strength and size in your triceps.
Muscle Group
Triceps
Equipment
Cable Machine and Rope

Pushups
Push ups activate every major muscle in your body including biceps, core, triceps, and more.
Muscle Group
Chest
Equipment
None

Pull Ups
Pull Ups will help strengthen your overall upper body strength and increase your fitness level.
Muscle Group
Upper Back and Arms
Equipment
Bar

Katana Extension
Puts you in a great position for the triceps and elbow joint for strength and hypertrophy.
Muscle Group
Triceps
Equipment
Cable Machine

Incline Dumbbell Curl
Incline Dumbbell Curls are a great way to target your biceps to build mass and strength.
Muscle Group
Biceps
Equipment
Dumbbell and Incline Bench

Dumbbell Skull Crushers
The skull crusher is an accessory movement to increase triceps strength and hypertrophy.
Muscle Group
Triceps
Equipment
Dumbbells

Dumbbell Wall Row
A great way to isolate your lats for hypertrophy and strength improvements
Muscle Group
Forearms and lats
Equipment
Dumbbells

Dumbbell Press
activates muscle groups throughout your upper body, including your triceps, and pec muscles.
Muscle Group
Chest
Equipment
Dumbbels

Dumbbell Hammer Curl
Dumbbell Hammer Curls will help you increase bicep size and strength, muscle endurance, & more.
Muscle Group
Forearms and Biceps
Equipment
Dumbbells

Dumbbell Overhead Press
Improve the strength and size of the shoulder, triceps, and trapezius muscles.
Muscle Group
Shoulders and Triceps
Equipment
Dumbbells

Dumbbell Lateral Raise
Targeting this muscle helps to strengthen, tone, and stabilize your shoulders and upper body.
Muscle Group
Shoulders
Equipment
Dumbbells

Dumbbell Fly
Dumbbell Flys will improve chest definition, shoulder strength, stability, balance, & more.
Muscle Group
Chest and Shoulders
Equipment
Dumbbells

Cable Lateral Raise
This exercise is a great way to strengthen, tone, and stabilize your shoulders and upper body.
Muscle Group
Shoulders
Equipment
Cable Machine

Cable Rear Delt Fly
Cable Rear Delt Fly will help you improve your poster, strengthen your shoulders, and more.
Muscle Group
Rear Delts
Equipment
Cable Machine

Cable Fly
Cable Flys provide a consistent tension on the chest muscles, increases mobility, and more.
Muscle Group
Chest and Shoulders
Equipment
Cable Machine

1 Arm High Cable Curl
Great way for hitting the short head of the bicep to build width and thickness.
Muscle Group
Biceps
Equipment
Cable Machine

1 Arm Preacher Curl
The preacher curl brings a number of benefits that you might not find in a conventional curls.
Muscle Group
Biceps
Equipment
Dumbbell and Incline

1 Arm Lunge Row
1 Arm Lunge Row is a great way to strengthen your shoulders, upper arms, and core.
Muscle Group
Lats
Equipment
Cable Machine

1 Arm Dumbbell Row
Build a strong back with one arm dumbbell rows and strengthen your shoulders, arms, and core.
Muscle Group
Back, Shoulders, & Core
Equipment
Dumbbells

1 Arm Leaning Dumbbell Lateral Raise
Leaning dumbbell lateral raise is an isolation exercise that strengthens the entire shoulder.
Muscle Group
Shoulders
Equipment
Dumbbell
Lower Body

Stationary Quad Lunge
Stationary Quad Lunges are a great low-impact leg exercise for your knees and joints.
Muscle Group
Quads
Equipment
None

Walking Lunges
Walking lunges can help increase your range of motion, strengthen your quads, and more.
Muscle Group
Quads & Hamstrings
Equipment
None

Seated Leg Curl
Leg extensions are a great way to focus on the strength and hypertrophy of your hamstrings.
Muscle Group
Hamstrings
Equipment
Hamstring Curl Machine

Seated Leg Extension
Leg extensions are a great way to focus on the strength and hypertrophy of your quads.
Muscle Group
Quads
Equipment
Leg Extension Machine

Split Squat
Split Squats will strengthen your quads, hamstrings, glues, stability, and calves.
Muscle Group
Lower Body
Equipment
Elevated Surface

Goblet Squat
Goblet Squats help strengthen muscles, prevents injury, and aids in lower body and belly fat.
Muscle Group
Quads and Hips
Equipment
Dumbell

Glute Bridges
Great exercise to warm up your glutes for other exercises and tones your glutes.
Muscle Group
Glutes
Equipment
None

Foam Roller Squat
Foam roller squats are great for mobilizing your glutes and quads right before squatting.
Muscle Group
Glutes and Squats
Equipment
Foam Roller

Bodyweight Squats
Tones your butt, burns fat, increases weight loss. Great exercise for many purposes.
Muscle Group
Legs
Equipment
None

Barbell Squat
Increase your overall strength, burn massive amounts of calories, and boost athletic ability.
Muscle Group
Full Body Exercise
Equipment
Barbell and Plates

2 Leg Calve Raise
Improve your stability in your feet and ankles so that you can perform other exercises properly
Muscle Group
Calves
Equipment
Elevated Surface

1 Leg RDL
Unilateral lower body exercise that can help increase hamstring and glute health and much more.
Muscle Group
Hamstring and Core
Equipment
None

Barbell RDL
A traditional barbell lift to develop your posterior chain and strengthen your core.
Muscle Group
Hamstrings and core
Equipment
Barbell and Plates

1 Leg Calve Raise
Improves the strength of both lower legs equally and trains your body to balance on one foot.
Muscle Group
Calves
Equipment
Elevated Surface

1 Leg Hip Thrust
1 Leg Hip Thrusts increases hip-extension strength, prevents injuries, and improve performance.
Muscle Group
Hips and Glutes
Equipment
Raised Surface

1 Leg Bridges
The single leg bridge is a great toning exercise for your abs and thighs and sculpt your glutes
Muscle Group
Glutes, Thighs, and Abs
Equipment
None
Core

Static Deadbugs
A safe and effective way to strengthen and stabilize your core, spine, and back muscles.
Muscle Group
Core and Back
Equipment
None

Reverse Trunk Flexion
Reverse Trunk Flexion does an amazing job at targeting your upper abs for core strength.
Muscle Group
Abs
Equipment
None

Plank To Downward Dog
This is a great way to practice full body stretching and breathing techniques.
Muscle Group
Full Body
Equipment
None

Plank To Downward Dog 1 Leg Elevated
This is a great way to practice stability, stretching, and breathing techniques.
Muscle Group
Full body
Equipment
None

Palm Foot Side Plank
Improve your stability, core strength, protect your spine, and reduce your risk of back injury.
Muscle Group
Core and Back
Equipment
None

Hanging Knee Raise
A prerequisite exercise for the hanging leg raises if you cannot maintain correct form.
Muscle Group
Abdomen
Equipment
Bar

Hanging Leg Raise
An efficient and effective core exercise that increases strength, development, and stability.
Muscle Group
Abdomen
Equipment
Bar

Elbow Knee Side Plank
Improve your stability, core strength, protect your spine, and reduce your risk of back injury.
Muscle Group
Abdomen
Equipment
None

Elbow Foot Side Plank
Improve your stability, core strength, protect your spine, and reduce your risk of back injury.
Muscle Group
Abdomen
Equipment
None

Deadbugs
Deadbugs are a great way to improve your core strength and stability for decreased injury risk
Muscle Group
Abdomen
Equipment
None

Crunches
Crunches are a great way to build abdominal muscle for your core strength.
Muscle Group
Abdomen
Equipment
None