Spinal Twist

Spinal Twist Description: This exercise stretches your back while laying on the ground and pulling your leg across your body. Muscle Group: Back Equipment: None Minimum Frequency: 1 day a week Maximum Frequency: 5 days a week Cardiovascular Benefit: Low Exercise Category: Back Step 1: Lay on the ground on your back and pull your…

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T-Stabilization Lockout

T-Stabilization Lockout Description: This exercise works your abs while basing up on your hands and feet, and rotating your body side to side. Muscle Group: Abs, Obliques Equipment: None Minimum Frequency: 1 day a week Maximum Frequency: 5 days a week Cardiovascular Benefit: Low Exercise Category: Abs Step 1: Get into a push-up position, place…

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Overhead Triceps Extensions

Overhead Triceps Extensions Description: This exercise works your triceps by raising a weight over your head. Muscle Group: Triceps Equipment: Medicine ball Minimum Frequency: 1 day a week Maximum Frequency: 3 days a week Cardiovascular Benefit: Low Exercise Category: Arms Step 1: Stand feet shoulder width apart, holding a medicine ball behind your head. Step…

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Front Delt Raises

Front Delt Raises Description: This exercise works your shoulders by raising a plate out in front of you. Muscle Group: Shoulders Equipment: Plate Minimum Frequency: 1 day a week Maximum Frequency: 5 days a week Cardiovascular Benefit: Low Exercise Category: Shoulders Step 1: Stand feet shoulder width apart, holding a plate down at your waist.…

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Ball Rotation

Ball Rotation Description: This exercise works your abs using a medicine ball while doing a twist motion. Muscle Group: Abs, obliques Equipment: Medicine ball, exercise ball Minimum Frequency: 1 day a week Maximum Frequency: 5 days a week Cardiovascular Benefit: Moderate Exercise Category: Abs Step 1: Lay flat on the exercise ball with your arms…

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Lying External Rotations

Lying External Rotations Description: This exercise works the shoulders by rotating a dumbbell while lying sideways on a bench. Muscle Group: Deltoids Equipment: Dumbbell, bench Minimum Frequency: 1 day a week Maximum Frequency: 3 days a week Cardiovascular Benefit: Low Exercise Category: Shoulders Step 1: Lay sideways on a bench, holding the dumbbell with the…

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Cable Crossovers

Cable Crossovers Description: This exercise is fun and easy. It will workout your chest, shoulders and even tricepts. Muscle Group: Chest, Shoulders, and Tricepts Equipment: Cable Pulley machine Minimum Frequency: 2 days a week Maximum Frequency: 3 days a week Cardiovascular Benefit: moderate Exercise Category: Middle Chest

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Head Circular Motions

Head Circular Motions Description: This exercise works your neck muscles by stretching them. Muscle Group: Neck Equipment: None Minimum Frequency: 1 day a week Maximum Frequency: 5 days a week Cardiovascular Benefit: Low Exercise Category: Neck Step 1: Stand straight and slowly rotate your neck clockwise for a few rotations, then counter-clockwise to stretch it.…

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Face Up Place Raises

Face Up Place Raises Description: For this exercise your lying on a bench and lifting weight up with your neck to strengthen the muscles in your neck. Muscle Group: Neck Equipment: Bench, weights Minimum Frequency: 1 day a week Maximum Frequency: 5 days a week Cardiovascular Benefit: Low Exercise Category: Neck Step 1: Lay on…

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Face Down Plate Raises

Face Down Plate Raises Description: For this exercise your lying on a bench and lifting weight up with your neck to strengthen the muscles in your neck. Muscle Group: Neck Equipment: Bench, weights Minimum Frequency: 1 day a week Maximum Frequency: 5 days a week Cardiovascular Benefit: Low Exercise Category: Neck Step 1: Lay on…

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