1
Table of ContentsTable of ContentsAb Wheel ................................................................................................................................................... 4
Alternate Dumbbell Press .......................................................................................................................... 5
Bent Barbell Row ....................................................................................................................................... 6
Bent Dumbbell Row ................................................................................................................................... 7
Bent Lateral Raise ...................................................................................................................................... 8
Bowler Squat .............................................................................................................................................. 9
Bulgarian Split Squat ............................................................................................................................... 10
Bulgarian Split Squat & Press .................................................................................................................. 11
Crossover Step Up ................................................................................................................................... 12
Curl & Press ............................................................................................................................................. 13
Curtsy Lunge ............................................................................................................................................ 14
Curtsy Lunge (Dumbbells) ....................................................................................................................... 15
Curtsy Lunge & Press (Two Hands) ........................................................................................................ 16
Deadlift ..................................................................................................................................................... 17
Dips .......................................................................................................................................................... 18
Double Lunge (Curtsy-Reverse) .............................................................................................................. 19
Double Raise ............................................................................................................................................ 20
Dumbbell Row & Kickback ..................................................................................................................... 21
Dumbbell Squat ........................................................................................................................................ 22
Flat Dumbbell Press ................................................................................................................................. 23
Flyes ......................................................................................................................................................... 24
Full Front Raise ........................................................................................................................................ 25
Incline Dumbbell Press ............................................................................................................................ 26
Lateral Raise ............................................................................................................................................ 27
Lying Tricep Extension ............................................................................................................................ 28
Mountain Climbers .................................................................................................................................. 29
One Arm Dumbbell Press ........................................................................................................................ 30
One Arm Dumbbell Row ......................................................................................................................... 31
One Arm Dumbbell Row (Wide) ............................................................................................................. 32
One-Leg “Get Ups” .................................................................................................................................. 33
Overhead Tricep Extension ...................................................................................................................... 34
Pike Front Raise ....................................................................................................................................... 35
Plank ......................................................................................................................................................... 36
Point and Pike .......................................................................................................................................... 37
Pullover .................................................................................................................................................... 38
Pullover & Tricep Extension .................................................................................................................... 39
Push Up .................................................................................................................................................... 40
Push Up and Leg Raise ........................................................................................................................... 41
Reverse Lunge .......................................................................................................................................... 42
Reverse Lunge (Dumbbells) .................................................................................................................... 43
Reverse Lunge & Press ............................................................................................................................ 44
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Reverse Lunge & Step Up ....................................................................................................................... 45
Reverse Lunge & T-Bend ......................................................................................................................... 46
Seated Curl ............................................................................................................................................... 47
Seated Curl and Tate Press ....................................................................................................................... 48
Shoulder Press .......................................................................................................................................... 49
Shoulder Press & French Press ................................................................................................................ 50
Side Plank ................................................................................................................................................ 51
Squat & Lateral Raise .............................................................................................................................. 52
Squat & Press ........................................................................................................................................... 53
Squat & Swing ......................................................................................................................................... 54
Stability Ball Curl Up .............................................................................................................................. 55
Stability Ball Roll Out .............................................................................................................................. 56
Standing Dumbbell Curl .......................................................................................................................... 57
Step Up ..................................................................................................................................................... 58
Step Up & Press ....................................................................................................................................... 59
Stiff Leg Deadlift ..................................................................................................................................... 60
Sumo Deadlift .......................................................................................................................................... 61
Tate Press (lying) ...................................................................................................................................... 62
T-Bend ...................................................................................................................................................... 63
T-Bend and Row ....................................................................................................................................... 64
Tricep Extension & Press (dumbbell) ...................................................................................................... 65
Upright Dumbbell Row ............................................................................................................................ 66
Venus Raise .............................................................................................................................................. 67
Y-Squat ..................................................................................................................................................... 68
3
Ab WheelAb Wheel
4
This a VERY advanced move so master the stability ball roll out first!
Abs tight and spine neutral throughout the movement roll out as far as you
can and pause for a moment before rolling back. Only roll out as far as you
can maintain good form. As your strength improves you can roll out further
and further until your arms are fully extended.
Alternate Dumbbell PressAlternate Dumbbell Press
5
Keep your feet on the floor and your butt on the bench. Start with
dumbbells extended and lower one dumbbell at a time to the side of
your chest holding the opposite dumbbell in the extended position. If
the workout calls for 10 reps on this exercise that means 10 reps per
arm.
Bent Barbell RowBent Barbell Row
6
Row the barbell up.Keep a neutral spine with chest up and keep a tight grip on the barbell to help
pack the shoulders. Pull the barbell and squeeze shoulder blades at the top.
The pull should be slow and controlled. Avoid these common errors: yanking
the weight up or rounding your back.
Bent Dumbbell RowBent Dumbbell Row
7
Row the dumbbells up
towards your waist
keeping your elbows
close to your body.
Keep a neutral spine with
chest up and keep a tight
grip on the dumbbell to
help pack the shoulders.
Bring elbows toward hips
and squeeze shoulder
blade at the top. The pull
should be slow and
controlled. Avoid these
common errors: yanking
the weight up or rounding
your back.
Bent Lateral RaiseBent Lateral Raise
8
Bend over keeping your back straight. Start with dumbbells hanging down, palms
facing each other and with a slight bend in the elbows raise the dumbbells out.
Squeeze your shoulder blades together at the top of the movement. Use lighter
weight here and keep the movement slow and controlled.
Bowler SquatBowler Squat
9
Start with your feet wider than shoulder width and toes pointed out on a
45 degree angle. Squat down until the dumbbell almost touches the floor,
keep your back straight and chest up throughout the movement. Push
through the heels as you come up and squeeze the glutes.
Bulgarian Split SquatBulgarian Split Squat
10
Lunge down keeping
your knee directly
above your foot.
Keep most of your
weight on the front
leg, only using the
back leg for balance.
Complete all reps on
one leg then switch
to the other leg.
These are challenging so don’t get frustrated if they
are hard for you at first. That is normal. If you have
knee issues, don’t go as low in the beginning and
master them with bodyweight before moving on to
using dumbbells. This one is not about how much
weight you can hold. Form is more important.
Bulgarian Split Squat & PressBulgarian Split Squat & Press
11
Same movement as regular bulgarian split squat. Start with
dumbbell resting on your shoulders, press the dumbbells
overhead as you stand up from each squat.
Crossover Step UpCrossover Step Up
12
Start by standing to the side and back of a bench. Step forwards across your body
with your outside leg onto the bench into a step-up, then step down on the other
side. Repeat crossing over from the other side. One rep is one step up from each
side. Take it slow at first and make sure to get your whole foot on the bench each
time.
Curl & PressCurl & Press
13
Curl the dumbbells up to your shoulders then
press overhead.
Curtsy LungeCurtsy Lunge
14
Step back crossing your
leg behind your body into
a lunge. Alternate to the
other leg. Completing a
lunge with each leg
counts as 1 rep.
Curtsy Lunges are a great exercise that work almost every muscle in the leg. Proper form is a must so
use a chair to perfect form and if you feel pain in your knees at any point consider using a standard
reverse lunge as an alternative.
Curtsy Lunge (Dumbbells)Curtsy Lunge (Dumbbells)
15
Step back crossing your leg
behind your body into a
lunge while holding two
dumbbells at your side.
Curtsy Lunge & Press (TwoCurtsy Lunge & Press (Two
Hands)Hands)
16
Start with the dumbbells resting on your shoulders, press them overhead as you
stand up from each lunge, alternate between legs on each rep. This is an advanced
version so make sure to master the Curtsy Lunge first.
DeadliftDeadlift
17
Even though this is
called a ‘stiff leg’
deadlift your knees are
to be slightly bent.
Imagine a 15-20 % bend
at the knee as you lower
the bar to mid shin.
Keep your back straight
throughout the
movement.
Quality over quantity here. You can achieve results even with light
weight if you focus on form. Hinge forward from the hips until you
feel a stretch in the back of your legs (around mid shin). Drive your
hips as you raise back up to starting position. Really squeeze the
glutes at the top.
DipsDips
18
Lower your body until your elbows and shoulders are level (about 90
degrees) then press back to the top position, you can make the
movement easier by bending your knees and bringing your feet closer to
the bench.
Modified Dip
Double Lunge (Curtsy-Reverse)Double Lunge (Curtsy-Reverse)
19
Complete a reverse lunge and a curtsy lunge back to
back on the same leg then alternate to the other leg.
So, reverse lunge-back to start-curtsy lunge back to
start is one rep.
Double RaiseDouble Raise
20
Lateral raises work the middle shoulders and front raises work the fronts of the
shoulders. Completing a lateral raise and a front raise back to back counts as one rep. If
the workout calls for 10 reps that means 20 total raises (10 lateral and 10 front).
Notes on form: control the movement and don’t raise your arms above shoulder height.
During the lateral raise keep your elbows slightly in front of your shoulders.
Start very light and only expect to make small progressions in weight.
Dumbbell Row & KickbackDumbbell Row & Kickback
21
Row the dumbbell to your waist keeping your elbow close
to your body, then extend your arm back. Keep your back
straight during the movement.
Dumbbell SquatDumbbell Squat
22
With a narrow stance holding
two dumbbells at your side
start the movement with your
hips by sticking your butt out.
Keep your chest up and back
straight as you bend your
knees and squat down. With
your weight in your heels drive
your hips back to start. Try
placing a small flat plate
weight under the front of your
shoe to keep your weight
back. Don’t let your knees
cave inward.
This is a challenging move for many of us that sit at a desk during the day. Take
breaks from your chair when you can and practice the move.
Flat Dumbbell PressFlat Dumbbell Press
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Keep your feet on the floor and your butt on the bench. Start with
dumbbells along side of your chest and press them up. Lower back to
start.
FlyesFlyes
24
Start with arms extended above your head and palms facing each other.
Lower the weight into a bear hug position and press back to start. You
should feel a stretch in your chest at the bottom of the movement.
Full Front RaiseFull Front Raise
25
Start with dumbbells flat in front of your thighs. Keeping your right arm straight and
with your core engaged, lift the dumbbell straight up in one smooth motion. The top of
your hand will be pointed at the wall behind you at the top of the move. Lower to start
and repeat with your left arm.
Incline Dumbbell PressIncline Dumbbell Press
26
Start with dumbbells at your chest and press up.
Lateral RaiseLateral Raise
27
Start with dumbbells at your side. With straight arms raise the dumbbells keeping
your elbows slightly in front of your shoulders. Control the movement and don’t
raise your arms above shoulder height.
Start very light and only expect to make small progressions in weight.
Lying Tricep ExtensionLying Tricep Extension
28
Start with dumbbells extended above your head, palms
facing each other. Bend at the elbows, bringing the
dumbbells towards your ears then press back to start.
Mountain ClimbersMountain Climbers
29
Start in a pushup position with your feet on a
bench, bring your left knee down to touch your
left elbow. Then right knee to right elbow. One
rep counts as one knee touch on each side.
One Arm Dumbbell PressOne Arm Dumbbell Press
30
Lying on a flat bench holding the bench with one hand press
the dumbbell vertically. Complete all required reps with one
hand then switch to the other hand.
One Arm Dumbbell RowOne Arm Dumbbell Row
31
Notes on form: Keeping a tight grip on the dumbbell helps pack the shoulder. Bring
elbow up towards your hip and squeeze shoulder blade at the top. The pull should
be slow and controlled. Avoid these common errors: yanking the weight up,
rotating your torso or rounding your back. Complete all reps with your right arm.
Switch to the other side of the bench and complete all reps with your left arm.
One Arm Dumbbell Row (Wide)One Arm Dumbbell Row (Wide)
32
Keep a tight grip on the dumbbell to help pack the shoulder. Row the dumbbell up and
out. The pull should be slow and controlled. Avoid these common errors: yanking the
weight up or rounding your back. Complete all reps with your right arm. Switch to the
other side of the bench and complete all reps with your left arm.
One-Leg “Get Ups”One-Leg “Get Ups”
33
Sitting on a bench, extend one leg and ‘get up’ using
the other leg. You can complete all reps on one leg
and move to the other leg or alternate 1 left, 1 right.
Completing one ‘get up’ with each leg counts as 1 rep.
Overhead Tricep ExtensionOverhead Tricep Extension
34
Hold the end of one dumbbell over your head. Bend your
elbows and lower the weight behind your head then press up
back to start.
Pike Front RaisePike Front Raise
35
Start with dumbbells resting on upper thigh, bend forwards until the
weights are at your toes (pike), then, keeping your arms straight, lift
the dumbbells over your head in a front raise in one smooth motion.
PlankPlank
36
Elbows Hands
Two variations of the plank. Test both positions out as it’s never
obvious which one will feel better. When the workout calls for
‘plank’ you can choose which position to use. If both feel fine then
alternate between each from one set to the next.
It is better to get short bursts of perfect form than to struggle
through for the allotted time with bad form. Opt to go 20 seconds-
stop-and go for 20 seconds more until you have completed the
required time if needed until you build up to more time.
Point and PikePoint and Pike
37
Start in a pushup position, turn and point upwards with one hand, then in one
smooth motion, bring the same hand down across the body to touch the
opposite toe. Repeat on the other side. One rep includes a touch on both
sides.
PulloverPullover
38
Hold one end of a dumbbell with both
hands. Extend it over your head
keeping your arms straight, then pull
back up to starting position.
Pullover & Tricep ExtensionPullover & Tricep Extension
39
This is a two part movement. Extend the dumbbells over your head
then back to the top position keeping your arms straight, bend your
arms at the elbow lowering dumbbells to your shoulders then
extend your arms back to the starting position.
Push UpPush Up
40
Feet together and hands directly under your shoulders, lower your body to the floor
then press back to the top. Arms should be at 45° (not flared out but not pressed to your sides either). Tips on form: tuck your chin, brace your abs,
and squeeze your glutes.
Push ups are challenging. If you are new to them, consider the following progression:
Push up using a bench or kitchen counter (imagine squeezing a ball between your shoulder blades
Knee Push up
Combo: Try standard push up and complete remaining reps with knees until you build up to all
standard
Push Up and Leg Raise Push Up and Leg Raise
41
Start in a pushup position, and do a regular
pushup, but at the top of the motion, lift one
leg behind you, keeping the leg straight.
Brace your core and squeeze the glute at the
top of the leg raise. One rep is two pushups,
with one leg raise on each side, so pushup-
raise right leg-pushup-raise left leg is one rep
This is an advanced move so master the pushup first
before adding this exercise into your routine.
Reverse LungeReverse Lunge
42
Keeping your upper body
straight, step back so that
your front knee and ankle
are aligned. Sink into the
hip of the front leg and
return to start. Alternate
to the other leg and repeat.
If the workout calls for 10
reps that means 10 reps
per leg.
Your front leg should form a
90°-degree angle.
Reverse Lunge (Dumbbells)Reverse Lunge (Dumbbells)
43
Holding two dumbbells at your side and keeping your upper body straight, step
back so that your front knee and ankle are aligned. Sink into the hip of the front
leg and return to start. Alternate to the other leg and repeat. If the workout calls
for 10 reps that means 10 reps per leg.
Reverse Lunge & PressReverse Lunge & Press
44
Start the movement like a regular lunge, holding dumbbells at your
shoulders. Press the dumbbells vertically as you return to the standing
position.
Reverse Lunge & Step UpReverse Lunge & Step Up
45
Two part movement. Start with a normal reverse lunge, then step up onto a
bench/step. Step back to start and then alternate to the other leg. Completing a
lunge and step for each leg counts as 1 rep.
Reverse Lunge & T-BendReverse Lunge & T-Bend
46
Two part movement. Step back and complete a reverse lunge
with your left leg. Come back to start and then perform a T-
Bend on the same leg. Alternate to other leg and complete a
reverse lunge and T-Bend on your right leg.
Seated CurlSeated Curl
47
Start with dumbbells at your side. Turn the
dumbbells up and curl them to your
shoulders.
Seated Curl and Tate Press
48
This is a three part movement. Start with dumbbells at your side and curl them up. From
there lift your elbows up while turning the knuckles on each hand to face each other.
Press the dumbbells above your head. Lower back to start the same way. Bend your
elbows and keeping the weights touching turn your knuckles to face each other. Fold your
elbows down and reverse curl back to start.
Shoulder PressShoulder Press
49
Start with dumbbells above your shoulders and press them straight up.
Shoulder Press & FrenchShoulder Press & French
PressPress
50
Two part movement. Hands shoulder width apart on a barbell (you can also
use dumbbells). Press the bar over head, then bend your elbows lowering
the bar behind your head, then extend back to the top position. Lower to
start to complete the rep.
Side PlankSide Plank
51
Two variations of the side
plank. Test both as it’s
never obvious which one
will feel better. When the
workout calls for ‘side
plank’ you can choose
which position to use. If
both feel fine then
alternate between each
from one set to the next.
It is better to get short bursts of perfect form than to struggle through for the allotted time with
bad form. Opt to go 20 seconds-stop-and go for 20 seconds more until you have completed the
required time if needed until you build up to more time.
Modify by bending your
knees at a right angle.
Avoid leaning forward or
backward and raise hips off
the floor.
Squat & Lateral RaiseSquat & Lateral Raise
52
Sit back into a normal squat keeping your back
straight and weight on your heels. As you stand back
up raise the dumbbells laterally.
Squat & PressSquat & Press
53
Start with dumbbells resting on your shoulders.
Squat keeping your back straight and weight in
your heels. Press the dumbbells overhead as you
stand up.
Squat & SwingSquat & Swing
54
Start with feet wider than shoulder width holding a medicine ball or
dumbbell. Squat down extending your arms then raise the weight above
your head with straight arms as you stand up.
Stability Ball Curl UpStability Ball Curl Up
55
Position your feet on the stability ball
so the top of your foot is flat on the
ball. Keeping your core engaged and
back straight, bring your knees towards
your chest. Roll back to start.
Stability Ball Roll OutStability Ball Roll Out
56
Start with your hands on the front of the stability ball. Roll the ball as
far as you can extending your arms (like superman). Keep core engaged
throughout and back straight. Roll back to start.
Standing Dumbbell CurlStanding Dumbbell Curl
57
Start with dumbbells at your side. Turn the dumbbells
up and curl them to your shoulders.
Step UpStep Up
58
Step up with your entire foot, not just your toes
Avoid leaning too far as you come up
Focus on the working leg and try to avoid springing up
from the non working leg
Slowly and with control return to start and repeat on the
other leg
Step Up & PressStep Up & Press
59
Master this movement with no weight first. Start with dumbbells resting on your
shoulders. Step up driving through the heel of the foot on the bench. Press both
dumbbells up with each rep. Alternate between legs until all reps are completed.
Stepping up once with each leg counts as 1 rep, so complete 10 on each side.
Step up with your
entire foot, not just
your toes
Avoid leaning too far
as you come up
Focus on the
working leg and try
to avoid springing
up from the non
working leg
Slowly and with
control return to
start.
Stiff Leg DeadliftStiff Leg Deadlift
60
Even though this is
called a ‘stiff leg’
deadlift your knees
are to be slightly
bent. Imagine a 15-
20% bend at the knee
as you lower the bar
to mid shin. Keep
your back straight
throughout the
movement.
Quality over quantity here. You can achieve results with very little weight if
you really focus on form. Hinge forward from the hips (you will feel a stretch
in the back of your legs), no need for your hands to go further than the top of
your shins. Drive your hips as you raise up back to start really squeezing the
glutes when you return to the starting position.
Sumo DeadliftSumo Deadlift
61
Wide stance with toes turned out. Arms can be either straight down or
anywhere inside of your knees. Start the movement by ‘sitting back’ with your
butt and lowering the dumbbells above your ankles. Hinge forward without
rounding your back.
Tate Press (lying)Tate Press (lying)
62
Start with dumbbells extended above your head. While bending your
elbows out and keeping the dumbbells touching turn the knuckles on
each hand to face each other. Lower the dumbbells to your chest and
press back to start.
T-BendT-Bend
63
Extend one leg straight behind you and bend forward keeping your back straight.
Standing leg should have a soft knee (not locked). Alternate to the other leg to complete
each rep, so 10 for each leg. Go slowly as this movement requires good balance and
concentration. Keep a chair close by to help if needed. Often finding a place on the floor
to focus can be helpful. Focusing on the movement is more important than going heavy
in weight.
T-Bend and RowT-Bend and Row
64
Extend one leg straight behind you and bend forward keeping your back
straight. Standing leg should have a soft knee (not locked). At the bottom of
the bend, row the dumbbells up. Alternate to the other leg to complete each
rep, so 10 for each leg. Go slowly as this movement requires good balance and
concentration. Often finding a place on the floor to focus can be helpful.
Focusing on the movement is more important than going heavy in weight.
Tricep Extension & PressTricep Extension & Press
(dumbbell)(dumbbell)
65
Two part movement. Bending the elbows lower the dumbbells to your shoulders.
Extend back to the top position then lower the dumbbells to your chest and press
back to the top. Complete both parts for each rep.
Upright Dumbbell RowUpright Dumbbell Row
66
Standing with feet shoulder
width apart pull the
dumbbells up to your
shoulders with your elbows
flared laterally.
Stick to light weights on this
exercise and if you have issues
or past injuries in your
shoulders consider subbing
with Shoulder Press or Front
Raise.
Venus RaiseVenus Raise
67
Starting with dumbbells at your sides, bend forward. As you bend, do
a lateral raise where the top of the raise coincides with the bottom of
the bend, then in one smooth motion, keeping your arms straight, do
a front raise finishing the movement above your head. Expect to use
light weight and keep your movement slow and controlled.
Y-SquatY-Squat
68
Arms up forming a Y. Sit back into a normal squat keeping your back straight
and weight on your heels.