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.