Lie on a bench, lower the barbell to your chest, then press it back up to full arm extension.
Hold a barbell with an overhand grip, hinge at the hips while keeping your back straight, lower the barbell towards your shins, then return to standing.
Place a barbell on your shoulders, squat down until your thighs are parallel to the ground, then stand back up.
Pull your body up until your chin passes the bar, then lower back down.
Press a weight overhead from shoulder to full arm extension.
Curl a weight upward with your forearm while keeping upper arm stationary.
Use parallel bars or a sturdy surface, lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up.
Sit on the floor, lean back slightly, lift your feet off the ground, and twist your torso from side to side.
Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
Hold a push-up position with your body forming a straight line from head to heels.
Sit on a leg press machine, place your feet on the platform, push the platform away by extending your legs, then return to starting position.
Lie on a bench with a dumbbell in each hand, palms facing inward, lower the weights out to the sides, then bring them back up.
Lay face down on a leg curl machine and curl your feet towards your buttocks.
Bend at the waist, grip the barbell with an overhand grip, pull it towards your lower chest, then lower it back down.
Sit on a leg extension machine, place your feet under the padded bar, extend your legs until straight, then return to starting position.
Hold a barbell on your shoulders, step forward with one leg, lower your body until both knees are bent at 90 degrees.
Assume a plank position with your hands on the ground, lower your body until your chest nearly touches the ground, then push back up.
Hold a dumbbell in each hand at shoulder height, then press them overhead.
Sit at a cable row machine, pull the handles toward your torso, then return to starting position.
Hold dumbbells at your sides, raise them out to the sides until your arms are parallel to the floor, then lower back down.
Lay on an incline bench, lower the barbell to your upper chest, then press it back up to full arm extension.
Hold dumbbells at your sides, step forward with one leg, lowering your body until both knees are bent at 90-degree angles.
Hold a barbell with an underhand grip, curl the weight up toward your shoulders, then lower it back down.
Sit at a lat pulldown machine, pull the bar down to your chest, then slowly release it back up.
Sit on the ground, lean back slightly, and twist your torso from side to side while holding a weight or medicine ball.
Hold a plank position with your hands on dumbbells, row one dumbbell up towards your torso while maintaining a straight body.
Stand or sit, grip the barbell at shoulder height, press it overhead until your arms are fully extended, then lower it back down.
Hold dumbbells at your sides with palms facing inwards, curl the weights up towards your shoulders, then lower them back down.
Hold a kettlebell with both hands, hinge at the hips, then swing it up to shoulder height using your hips and legs.
Stand in front of a sturdy box or platform, jump onto it using both feet, then step back down and repeat.
Assume a plank position and alternate bringing each knee towards your chest in a running motion.
Jump and spread your legs and arms wide, then return to the starting position.
Sit on a shoulder press machine or bench, grip the handles or barbell, press it overhead until arms are fully extended, then lower it back down.
Stand with a dumbbell in each hand, hinge at the hips with a slight bend in the knees, row the dumbbells up towards your ribcage, then lower them back down.
Stand on a raised surface with your heels hanging off the edge, raise your heels as high as possible, then lower them back down.
Lie on your back, bend your knees, and lift your upper body towards your knees by contracting your abdominal muscles.
Walk, jog, or run at various speeds and inclines on the treadmill belt.
Sit on the machine, pull the handle toward your chest engaging your back muscles, then return to starting position.
Simulates climbing stairs. Adjust resistance and speed as desired.
Stand on the machine and move legs and arms to simulate elliptical running motion. Adjust resistance and incline as needed.
Lower your body into a seated position, then return to standing.
