DISCLAIMER
No part of this publication may be reproduced in any form or by any
means, including printing, scanning, photocopying, or otherwise without
the prior written permission of the copyright holder.
The author has attempted to present information that is as accurate and
concrete as possible. The author is not a medical doctor and does not
write in any medical capacity. All medical decisions should be made
under the guidance and care of your primary physician.
The author will not be held liable for any injury or loss that is incurred to
the reader through the application of any of the information herein
contained in this book. The author makes it clear that the medical field is
fast evolving with newer studies being done continuously, therefore the
information in this book is only a researched collaboration of accurate
information at the time of writing.
With the ever-changing nature of the subjects included, the author hopes
that the reader will be able to appreciate the content that has been covered
in this book. While all attempts have been made to verify each piece of
information provided in this publication, the author assumes no
responsibility for any error, omission, or contrary interpretation of the
subject matter present in this book.
Please note that any help or advice given hereof is not a substitution for
licensed medical advice. The reader accepts responsibility in the use of
any information and takes advice given in this book at their own risk. If the
reader is under medication supervision or has had complications with
health-related risks, consult your primary care physician as soon as
possible before taking any advice given in this book.
2
Air Bike Cross Crunch
3
Air Bike Crunch
4
Air Jump Rope
Only need to
hop about 2”
off ground
5
Arnold Press (db)
6
Backward Lunge (bodyweight)
7
Backward Lunge (with db)
8
Band Crunches (bands, high anchor)
9
Bear Rows (db)
10
Bench Dips (bodyweight)
11
Bridge Press (db, 2 arm)
12
Bridge Press (db, alt.)
don’t touch
ground w/elbow
13
Bulgarian Split Squats (alternative)
14
Bulgarian Split Squat (bodyweight)
15
Bulgarian Split Squat (with db)
16
Burpee (no pushup)
Hop from pos. #1
to this pos.
Jump up from pos.
#2 then return to
pos. #2 before
hopping back to
pos. #1
17
Burpee (with pushup)
Hop from pos.
#2 to this pos.
Jump from pos.
#3 to this pos.
18
Butt Kicks
Try to kick your
butt with you
heels
19
Calf Raise (bodyweight, 1 leg)
Full stretch at
bottom
Max contraction
at top
20
Calf Raise (bodyweight, 2 leg)
Full stretch at
bottom
Max contraction
at top
21
Chest Flys (bands, high anchor)
22
Chest Flys (bands, low anchor)
23
Chest Flys (bands, mid anchor)
24
Chest Flys (db)
Don’t let elbows
touch the ground
25
Chest Press (bands, high anchor)
26
Chest Press (bands, low anchor)
27
Chest Press (db)
Don’t let elbows
touch the ground
28
Concentration Curls (bands)
29
Concentration Curls (db)
30
Curls (bands, alt., under feet)
31
Curls (bands, hammer, under feet)
Palms facing in
throughout motion
32
Curls (bands, standing, under feet)
33
Curls (db, hammer)
34
Curls (db, stand, alt. & 2 arm)
2 Arm
Alt.
Alt.
35
Donkey Kicks
36
Face Pulls (bands, high anchor)
37
Front Delt Raise (db, alt. & 2 arm)
Alt.
Alt.
2 Arm
38
Front Delt Raises (bands, low anchor)
39
Full Bridges
40
Glute Bridge (bodyweight, 1 leg)
41
Glute Bridge (bodyweight, 2 leg)
42
Glute Bridge (with db)
2 leg with db
Single leg
with db
43
High Knees
raise knees as
high as possible,
medium tempo
44
Jog In Place
keep slow
tempo
don’t get out
of breath
Only raise
knees ~ 6”
45
Jumping Jacks
46
Jumping Lunges
jump from 1st
position to 2nd
position
47
Knee Crunches
48
Knee Strikes
49
Lat Pulldown (bands, high anchor)
50
Lateral Raises (bands, under feet)
51
Lateral Raises (db, standing)
52
Leg Lifts
53
Lunges (bodyweight)
Take long step
54
Lunges (bodyweight alternative)
Take shorter step
forward
Don’t go too
deep
55
Lunges (with db)
Take long step
56
Mountain Climbers
57
Overhead Press (bands, low anchor)
58
Overhead Press (db, seated, 2 arm & alt.)
2 arm
Alt.
59
Overhead Press (db standing, 2 arm & alt.)
2 arm
Alt.
60
Overhead Tricep Extension (bands, high anchor)
61
Overhead Tricep Extension (bands, mid anchor)
62
Overhead Tricep Extension (db, seated, 1 arm)
63
Overhead Tricep Extension (db, seated, 2 arm)
64
Pike Pushup
65
Plank (arm raises)
Transfer wt. to left side
when raising rt. arm
Transfer wt. to rt. side
when raising left arm
66
Plank (on hands)
No movement.
Keep core tight
67
Plank (shoulder taps)
Transfer wt. to left side
when raising rt. arm
Transfer wt. to rt. side
when raising left arm
68
Plank (up, down, up)
69
Plank (with leg raise)
70
Plank (with rotation)
71
Plank Jump In
jump to this
position
jump back to
starting position
72
Punches
73
Pushup (alternatives)
Hands facing
straight forward
Start on knees
Flat pushup
on knees
Head elevated
pushup on knees
74
Pushup (diamond)
75
Pushup (feet elevated)
Hands facing
straight forward
76
Pushup (head elevated)
Hands facing
straight forward
77
Pushup (standard)
Hands slightly wider
than shoulders
Hands facing
straight forward
Elbows at ~45
degree angle
to body
78
Pushup (wide hands)
Hands much wider
than shoulders
Hands facing
straight forward
79
Pushup (bands, under hands)
Hands facing
straight forward
80
Pushup (deep)
Hands facing
straight forward
81
Rear Delt Flys (bands, high anchor)
82
Rear Delt Raise (db)
83
Renegade Rows (db)
84
Reverse Plank
No movement.
Keep core tight
85
Rows (bands, bent over, under feet)
86
Rows (bands, mid anchor)
87
Rows (bands, seated, low anchor)
88
Rows (db, bent over)
89
Russian Twist (with db)
90
Russian Twist
91
Scissor Kicks
92
Seated Twisting Punch (with db)
93
Side Bends (db)
94
Side Kicks
95
Side Lunges (bodyweight)
96
Side Lunges (with db)
97
Side Plank Rotation
98
Sitting Punches
99
Skaters
100
Skull Crushers (db)
101
Spiderman Plank
102
Squat (alternative)
Listen to your
body, only go
down as low as
your back &
knees allow
103
Squat (bands, under feet)
104
Squat (bodyweight)
105
Squat (db at shoulders)
106
Squat (db at sides)
107
Squat (db, goblet)
108
Standing Knee to Elbow
109
Standing Twist (bands, mid anchor)
110
Step Ups (bodyweight)
You don’t
have to kick
your knee up
111
Step Ups (with db)
You don’t have to
take your lead foot
off the table. You
can just step down
with the “off” foot
and then step back
up.
112
Stiff Leg Deadlifts (with db)
113
Straight Arm Pulldown (bands, high anchor)
114
Superman to Pushup
Start with a
superman
Transition to
pushup
Perform 1
pushup
Transition back
to superman
1 superman & 1
pushup = 1 rep
115
Superman
Lay completely flat
Raise arms & legs as high as
possible, and hold for 2 sec.
116
Tricep Kickbacks (db)
117
Tricep Pushdown (bands, high anchor)
118
Tricep Pushdown (bands, rev. grip, high anchor)
119
Wall Sit
Static hold for prescribed
number of seconds
No movement….
Just hold position
120
Wood Chops (bands, high anchor)
121