· ... floor powerfully extend your legs to stand whilst lifting the weights out to your sides in...

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HEALTH WARNING

Due to the physical nature of the information contained in this publication, it is highly

recommended that anybody considering any exercise regime or diet plan consult a doctor or

physician before embarking on any workout, training or eating plan.

It is the responsibility of the individual to make sure that he or she is in good physical and

mental condition before embarking or following any of the information in this publication.

Carvell Productions, Sixpackfactory.com, Peter Carvell or any of the creators including but not

limited to models and experts mentioned in this publication will be held or accept any liability

whatsoever by the public for injury, death or loss that may occur whilst following instructions

contained in this production.


COPYRIGHT NOTICE

Copyrighted by Carvell Productsion 2011 – 2021

All rights reserved. No part of this publication may be used or reproduced in any manner

whatsoever without prior written consent of the author.

Published by Carvell Production, Berkshire, United Kingdom.

The Big Book of Workouts & Exercises is a name owned by Carvell Productions.

This publication is protected by International Copyright Laws.


Exercise Index

Full Body Combo Exercises 7

Explosive & Cardio Exercises 15

Abs & Core Exercises 21

Quadriceps Exercises 36

Hamstring Exercises 40

Calf Exercises 43

Chest Exercises 44

Back Exercises 46

Shoulder Exercises 49

Bicep Exercises 50

Triceps Exercises 53

Stretches 56


Full Body Combo Exercises:

Squat Raise Press

Area Worked: Full Body Exercise Focusing On the Legs and Shoulders

Description / Instruction:

To perform the dumbbell squat raise press, stand upright with your feet shoulder width apart,

knees slightly bent, holding a pair of dumbbells at your sides. Push your buttocks back, bend

your knees and lower down into the squat position while keeping the dumbbells in place. Try

to keep your upper body upright and look straight ahead. Once your thighs are parallel to the

floor powerfully extend your legs to stand whilst lifting the weights out to your sides in line with

your shoulders. From here bend your elbows, bring the weights in and press your arms over

head as you would for a normal shoulder press exercise. Slowly lower down and repeat the

movement from the start. Breathe out and you stand up and breathe in as you squat down.

This is a full body exercise.

Burpees

Area Worked: Full Body Exercise (Chest, Thigh and Buttocks)

Muscles: Pectoralis Major, Pectoralis Minor, Gluteus Maximus, Quadriceps, Hamstrings, Calves

Description / Instructions:

To perform the burpee, stand upright and drop down to the floor into a squat with your hands

on the floor next to your legs. Kick your feet back to form a straight line with your body.

Perform a push up by bending your elbows and lowering your body down. Reverse the motion

and push up to the top immediately jumping your feet back into the squat. Jump up as high as

possible. Keep repeating, moving as fast as possible. You should maintain a fast pace for this

exercise. Strive for maximum height with each jump. Keep breathing naturally. This is a full

body exercise.

Double Arm Dumbbell Snatch

Area Worked: Full Body Exercise (Legs and Shoulders)

Muscles: Gluteus Maximus, Quadriceps, Upper Trapezius, Anterior Deltoids



To perform the Double arm Dumbbell snatch, Grasp a dumbbell in each hand and squat down

with a wide stance so that the dumbbells hang between your legs. Shrug your shoulders and

pull both dumbbells up as high as possible in a rowing action. Keep your torso upright and the

weights close to your body. Catch the dumbbells overhead and bend your knees into a quarter

squat. Reverse the action to the starting position. Breathe out as you row the weights up and

breathe in as you return to the starting position. This is a full body exercise.

Renegade row and Close Grip Push-up

Area Worked: Upper Back, Back Of the Upper Arm, Core

Muscles: Latissimus Dorsi, Rhomboids Major and Minor, Triceps Brachii, Transversus

Abdominus


This exercise is a combination of a renegade row and a close grip push up. To perform the

renegade row, start in a plank position with your arms straight. Hold a pair of dumbbells below

your chest. Perform a row by bending your elbow and pulling your arm up to your hip. Don’t let

your body twist. Return to the floor and repeat on the other side. Immediately follow this with

a close grip push up. Lower your body down close to the ground by bending your arms. Keep

your elbows close to your body. Push back up until your arms are straight using the triceps

muscles. Repeat the movement from the beginning. Breathe out as you row and push up and

breathe in as you straighten your arms. This exercise is full body condition exercise that more

specifically targets the Lats and Triceps.

Squat and Press

Area Worked: The Whole Thigh, Buttocks and the Front and Side of the Shoulders

Muscles: Quadriceps, Hamstrings, Gluteus Maximus, Anterior Deltoid, Lateral Deltoid, Upper

Trapezius


This exercise is a combination of a squat and a shoulder press. To perform the squat and press,

stand with your feet shoulder width apart and bend your knees slightly. Hold a pair of

dumbbells at your shoulder height. Squat down by pushing your buttocks back and bending

your knees to lower your body until your thighs are parallel to the floor. Contract your thighs

and buttocks and push back up to the upright position. At the same time push the dumbbells

up over your head. Lower the dumbbells down back to the shoulders as you squat down.

Breathe out as you press up and breathe in as you squat down. This exercise develops the

Quadriceps, Hamstrings, Glutes and Shoulders.


Inch Worm and Wide Push-up

Area Worked: Back of the Upper Leg, Lower Back, and Chest

Muscles: Hamstring Group, Erector Spinae, Pectoralis Major and Minor


This exercise is a combination of an inch worm and a wide push up. To perform the Inch Worm

and wide push up, stand upright with your arms next to your sides and knees slightly bent.

Bend over from your waist and walk your hands out in front of you until your body forms a

straight line. Take your hands out wider than your shoulder width and perform a push up by

bending your elbows and lowering down. Push back up to straighten your arms. Return to the

start by lifting your hips and walking on your hands back to your feet while keeping your knees

straight. Keep your abdominals contracted. Once at your toes stand upright again. Repeat the

motion by bending over and touching your toes and inching your way back into a push up

position. Breathe in and you walk down and breathe out as you walk to the upright position.

This exercise develops the Hamstrings and Pectorals.

Reverse Lunge and Bicep Curl

Area Worked: The Whole Thigh and Buttocks and Front of the Upper Arm

Muscles: Hamstring Group, Gluteus Maximus, Biceps Brachii, Brachialis


This exercise is a combination of a reverse lunge and a biceps curl. To perform the reverse

lunge, begin by standing upright with your feet slightly apart and hold dumbbells at your sides.

Take a large step back with one leg and bend both legs to form a 90 degree angle. Your back

knee must not touch the floor. At the same time curl the weights up towards your shoulders by

contracting your bicep muscles. Pause and return to the start position by contracting your

hamstring and glute muscles to stand upright. Lower the weights to your sides. Change legs.

Breathe out as you stand up and breathe in as you lunge back. This exercise develops the

Hamstrings and Biceps.

Dumbbell Swings

Area Worked: Full Body Exercise (Legs and Shoulders)

Muscles: Gluteus Maximus, Hamstrings, Anterior Deltoid



To perform the dumbbell swing, grasp one dumbbell with both hands and squat down with a

wide stance so the dumbbell hangs between your legs. Swing the dumbbell back through your

legs and reverse the direction thrusting with the hips to swing the dumbbell upwards. The

movement of the dumbbell comes from the explosion of the hips not using arm strength. When

the dumbbell reaches shoulder height, guide the dumbbell back and repeat. This is a

continuous movement. Please note that you must squat down by bending your knees, do not

bend over from your back. Breathe out as you swing up and breathe in as you swing down.

This is a full body exercise.

DB Overhead Squat and Shoulder Press

Area Worked: Whole Thigh, Buttocks, Front and Side Shoulder

Muscles: Quadriceps, Hamstrings, Gluteus Maximus, Anterior Deltoid, Lateral Deltoid, Upper

Trapezius


This exercise is a combination of an overhead squat and shoulder press. To perform the

overhead squat, stand with your feet shoulder width apart and knees slightly bent. Hold a pair

of dumbbells with straight arms up above your head. Bend your knees, push your buttocks

backwards and lower your body down until your thighs are parallel with the floor. Keep your

body upright. Contract your thigh and buttock muscles and push up to the start position.

Immediately after the squat perform the shoulder press by slowly lowering the dumbbells

down until your elbows are just below shoulder level. Push the dumbbells straight up overhead

and in towards each other. Repeat the exercise from the start. Breathe out as you push up and

breathe in as you squat down. This exercise develops the Glutes and Shoulders.

Medicine Ball Fall out and Triceps Push-Up

Area Worked: Full Body Exercise (Legs, Arms, Core)

Muscles: Hamstrings, Triceps Brachii, Transversus Abdominus


To perform the medicine ball fall out and triceps push up, stand upright holding a medicine ball

above your head. In one motion bring the medicine ball down to your chest and perform a

squat. Once in the squat, reach forward to the floor and place the medicine ball down as far

away from your body as possible. Perform a close grip push up on the medicine ball. Bend

your knees again and sit back on your haunches. In one motion stand upright and push the


medicine ball up above your head. The secret to the exercise is to perform the full motion at a

steady pace to keep momentum. This is full body exercise that develops the Triceps and Core.

Bent Over row and Straight Leg Deadlift

Area Worked: Upper and Lower Back, Back Of the Thighs (Hamstrings), Buttocks

Muscles: Latissimus Dorsi, Rhomboids, Posterior Deltoids, Hamstrings, Gluteus Maximus


This exercise is a combination of a stiff leg deadlift and a bent over row. To perform this

exercise, begin by holding a dumbbell in each hand in-front of your thighs. Keep your knees

slightly bent, push your butt back and bend over from your waist until your upper body is

parallel to the floor, reaching down and stretching your hamstrings. Keep the weights close to

your legs. Once in this position row the dumbbells upwards to the sides of the chest area by

contracting the back muscles to perform a bent over row. Slowly lower the weights down again

while keeping your back flat. Stand up by contracting your hamstrings and glutes. Repeat the

movement. Breathe out as you stand up and breathe in as you bend over. Also breathe out as

you row the weights up and breathe in as you straighten your arms. This exercise develops the

Hamstrings and Latissimus Dorsi.

Squat Thrusts and Wide Push – Up

Area Worked: Whole Chest Area, Abdominals and Thighs

Muscles: Hip Flexors, Rectus Abdominus, Pectoralis Major and Pectoralis Minor


This exercise is a combination of a squat thrust and a wide push up. Begin by positioning your

body for the push up. Place your outstretched arms wider than your shoulder width and

straighten your legs behind you. Slowly lower your body until your chest almost touches the

floor. Push back up to the start while breathing out. Once at the top position immediately jump

both knees into your chest by contracting your abdominals. Jump back out to form a straight

line. This exercise develops your Pectorals and Your Core.

Isometric Squat and Hammer Curls

Area Worked: Whole Thigh and Buttocks, Front Upper Arm and Forearm


Muscles: Quadriceps, Gluteus Maximus, Hamstrings, Biceps Brachii, Brachialis and

Brachioradialis


This exercise is a combination of an isometric squat and a dumbbell hammer curl. To perform

the isometric squat stand upright with your feet shoulder width apart and hold a pair of

dumbbells. Bend down into a squat position so that your thighs are parallel to the floor by

bending your knees. Hold this position until all the repetitions are completed. While in the

isometric squat position place your elbows on your knees with your hands facing each other.

Perform hammer curls by bending your elbows and raising the dumbbells up towards your

shoulders. Pause and slowly return to the start. Breathe out as you curl up and breathe in as

you lower down. This exercise develops the Quadriceps, Hamstrings and Glutes as well as the

Bicep and Forearm muscles.

Isometric Squat with DB Bicep Curls

Area Worked: Whole Thigh and Buttocks, Front Upper Arm

Muscles: Quadriceps, Gluteus Maximus, Biceps Brachii, Brachialis


This exercise is the same as the isometric squat with hammer curl explained above. The

difference is that you now perform a bicep curl instead of a hammer curl. In other words the

palms of your hands face to the front using the supinated grip position.

DB Step Up with Bicep Curls


Muscles: Quadriceps, Gluteus Maximus, Biceps Brachii, Brachialis


This exercise is a combination of a step up and a bicep curl. To perform the DB Step up with

Bicep Curl you will need to stand upright in front of a step that is the height of your shin. Step

up onto the step with one leg and then the other. Once at the top of the step perform a bicep

curl simultaneously with both arms. Step down again and continue in a rhythmic manner.

Breathe out as you step and breathe in as you come down. This exercise develops the Gluteus

Maximus and Biceps Brachii.


Spider Man Push-Up

Area Worked: Chest and Core

Muscles: Pectoralis Major and Minor and Transversus Abdominus


To perform the spider man push up, start in a plank position with your body and arms straight.

Lower yourself down into a push up position and hold it there while bringing your one knee in

towards your elbow. Keep your body rigid. Extend your arms to push yourself back up and

return the leg to the start. Perform a push up again and bring the other knee in towards your

elbow. Breathe in as you go down and breathe out as you push up. This exercise develops the

Pectoralis Muscles and Transversus Abdominus.

Push Up With Squat Jump

Area Worked: Full Body Exercise (Chest, Thigh and Buttocks)

Muscles: Pectoralis Major, Pectoralis Minor, Gluteus Maximus, Quadriceps, Hamstrings, Calves


To perform the push up with squat jump, stand upright and drop down to the floor into a squat

with your hands on the floor in front of you. Kick your feet back into to form a straight line with

your body. Perform a push up by bending your elbows and lowering your body down. Push up

to the top and immediately jump your feet again to a squat. Jump up as high as possible. Keep

repeating, moving as fast as possible. You should maintain a fast pace for this exercise. Strive

for maximum height with each jump. This is a full body cardiovascular exercise.

Lunge and Triceps Dumbbell Press

Area Worked: Whole Thigh, Buttocks, Back Of the Upper Arm

Muscles: Quadriceps, Hamstrings, Gluteus Maximus, Triceps Brachii


This exercise is a combination of a lunge and an overhead triceps dumbbell press. To perform

the lunge, stand up straight with your feet shoulder width apart. Hold one dumbbell behind

your head keeping your upper arms close to your ears. Take a big step straight forward. Bend

both knees and lower your body down towards the floor. Don’t let the back knee touch the

floor. At the same time extend your arms straight up above your head by contracting your

triceps muscles. Push back to the start with your front leg and simultaneously lower the weight


behind your head. Make sure that when you take the stride forward your front knee does not

move past your toes. Once you move back to the starting position, switch legs. Breathe out as

you push back up to the upright position and breathe in as you lower or lunge your body down

to the floor. This exercise develops the Quadriceps, Hamstrings and Gluteus Maximus and

Triceps

Hindu Push Ups

Area Worked: Whole Chest Area and Front of Shoulders

Muscles: Pectoralis Major, Pectoralis Minor, Anterior Deltoid


To perform a Hindu push-up, place your arms straight out wider than shoulder width. Lift your

butt up in the air so that your hips are higher than your shoulders forming a V and spread your

legs wide. Look back through your legs. Bend your elbows and slowly lower your body to the

floor. Drop your hips, look up and straighten your arms. Return to the start. Keep the

movement fluid. Breathe out as you push up and breathe in as you lower your body to the

floor. This exercise develops the Anterior Deltoids and the Pectoralis Muscles.

DB Forward Lunge and Hammer Curl


Muscles: Quadriceps, Hamstrings, Gluteus Maximus, Biceps Brachii, Brachialis, Brachio-radialis


The Dumbbell forward lunge with hammer curls is a combination of two exercises. To perform

the lunge stand upright with your feet hip width apart and hold a pair of dumbbells at your

sides. Take a large step forward and bend your knees until your front leg forms a 90 degree

angle. Simultaneously curl the dumbbells towards your shoulders. Contract your glutes and

push back to the start and slowly lower your dumbbells. Breathe in as you lunge down and

breathe out as you push to the start. This exercise develops the Quadriceps, Gluteus Maximus

and Biceps.


Explosive and Cardio Exercises:

Step Jumps / Box Jumps

Area Worked: Upper Thigh and Buttocks

Muscles: Quadriceps, Hamstrings, Gluteus Maximus


To perform the Step or Box Jump, stand upright with your legs together, in front of a step or

box approximately the height of your shins. Bend your knees slightly and jump onto the box

landing on both feet at the same time. You may swing your arms to help you. Land softly and

absorb the impact of the jump by landing on the balls of your feet and rolling back to the heels.

Step off the box, don’t jump, and repeat from the start. Breathe out as you explode up and

breathe in as you come down. This is a plyometric exercise which develops the explosive

strength and endurance of the Quadriceps, Hamstrings and Glutes.

Lunge Jumps




To perform the lunge jump, stand with your legs apart with one leg forward and the other leg

back. Move down into the lunge by bending your knees. Quickly reverse the movement and

explode up into the air by contracting your butt and thigh muscles. While in the air cycle your

legs so that the front leg moves to the back and vice versa. Land in the lunge position again and

immediately explode into the air switching legs. Continue until the time has elapsed. Keep your

body upright. The goal is to get as high as possible. Breathe out as you explode up and breathe

in as you come down. This is a plyometric exercise which develops the explosive strength and

endurance of the Quadriceps, Hamstrings and Glutes.

Squat Jumps





To perform the squat jump begin by standing upright with your feet apart and knees slightly

bent. Move the hips backwards, bend the knees and sit back until thighs are parallel to the

floor. From the down position, explode into the air by contracting your muscles and pushing up

vertically as quickly as possible. Land softly by bending your knees to absorb the impact.

Breathe out as you jump up and breathe in as you come down. This is plyometric exercise

which develops the explosive strength and endurance of the Quadriceps, Hamstrings and

Glutes.

Jumping Jacks

Area Worked: Full Body Cardiovascular Endurance Exercise

Muscles: Full Body (Legs and Shoulders)


To perform the jumping jack stand upright with your legs together and arms next to the sides of

your body. Jump your legs out and apart so that they are wider your hip width. At the same

time raise your arms out to the sides to shoulder level and higher to form a star shape. Return

your arms and legs to the start by jumping back in. Be light on your feet and keep your knees

slightly bent. Breathe out as you jump out with your legs and breathe in as you return your

arms and legs back in to the start. This is a cardiovascular exercise that will develop your

cardiovascular endurance.

Jumping Jacks ( Clap version )


Muscles: Full Body (Legs And Shoulders)


To perform the jumping jack with a clap, stand upright with your legs together and lift your

arms straight out in front of your chest. Jump your legs out and apart so that they are wider

than your hip width. At the same time move your arms out to the sides to be parallel with the

floor. Return your arms and legs to the start by jumping back in and clapping your hands in

front of your chest. Be light on your feet and keep your knees slightly bent. Breathe out as you

jump out with your legs and breathe in as you return your arms and legs back in to the start.

This is a cardiovascular exercise that will develop your cardiovascular endurance.


Mountain Climbers

Area Worked: Full Body Cardiovascular Endurance Exercise and Core

Muscles: Full Body


To perform the mountain climbers, start in a plank position with your arms extended and body

straight. Jump one leg in under your chest bending your knee. Return to the start and change

legs. Keep alternating quickly to mimic the motion of running. Do not move your upper body

nor twist your hips. Breathe out as your knee comes to your chest and breathe in as you return

to the start. This is a cardiovascular and core exercise that will develop your cardiovascular

endurance and abdominal muscles.

Skiers


Muscles: Full Body (Legs and Arms)


This exercise is similar to a mini lunge jump. To perform the skiers stand upright with your feet

hip width apart. You can bend your arms at your sides. With only a slight bend in your knees

jump forward with the one leg and at the same time jump back with the other leg. Keep

alternating your legs as if you are jumping over a line. The arms move in opposition to the legs.

Breathe normally as you jump from side to side. This is a cardiovascular exercise that will

develop your cardiovascular endurance.

Line Jumps



To perform line jumps stand upright with your feet together, knees slightly bent. You can find a

line on the floor or imagine you are standing parallel to the line. Take a small jump sideways

over the line landing with your feet together. Jump back over the line. Each back and forth

jump is one repetition. Do not twist your hips. Keep breathing normally as you continue. This

is a cardiovascular exercise that will develop your cardiovascular endurance.

Quick Feet



Muscles: Full Body (Legs)


This exercise is similar to sprinting or running on the spot with the exception that your

movement is kept very small and very quick. To perform the quick feet exercise, stand upright

and bend your arms slightly while keeping them at your sides. Lift your feet up and down as

quick as possible like you are running on the spot but do not lift your legs up high. This is a

cardiovascular exercise that will help you to improve your cardiovascular endurance.

Twists


Muscles: Full Body (Legs and Core)


To perform the twists, stand upright with your knees slightly bent and your arms bent at your

sides. While staying on the same spot jump and twist your body to the one side and all the way

back again to the other side as quick and lightly as possible. Continue until the desired amount

of the time has elapsed. This is a cardiovascular exercise that will develop your cardiovascular

endurance.

Sprinting/High Knees


Muscles: Full Body (Legs and Arms)


To perform the high knees exercise, stand upright and bend your arms slightly while keeping

them at your sides. This movement is exactly like that of a sprinting action. Bring your knees

up high towards your chest as quick and high as possible and combine with an alternating arm

action. The key to this exercise is speed and the height of the knees. High Knees or sprinting on

the spot is a cardiovascular exercise that will help you to improve your cardiovascular

endurance.

Push-Press


Area Worked: Buttocks and Front and Side Shoulder

Muscles: Gluteus Maximus and Anterior and Lateral Deltoid


To perform the dumbbell push press, hold a pair of dumbbells at shoulder height with your

palms facing forward. Perform a quick dip, by bending your knees and pushing your hips back,

and explode the dumbbells above your head by driving up with legs and arms. Reverse the

action. Breathe out as you push up and breathe in as you dip down. This is an explosive

exercise that works the full body and specifically your Quads, Anterior and Lateral Deltoid.

Plyometric Push Up

Area Worked: Whole Chest Area, Triceps and Front of Shoulders

Muscles Used: Pectoralis Major and Minor, Triceps Brachii, Anterior Deltoid


To perform the plyometric push up, assume a push up position with your hands placed wider

than your shoulder width and your legs straightened behind you. Your body weight must be

evenly distributed on both your arms and legs. Tighten your abdominal muscles. Perform a

push up by slowly lowering your body until your chest almost touches the floor. Press back up

by explosively extending the arms and pushing your body off the floor. Land softly by bending

your elbows and catching yourself in the push-up position again. This is an explosive exercise

and requires a quick powerful movement. Breathe out as you push up and breathe in as you

come down. This exercise develops the Pectoralis, Triceps and Anterior Deltoids.

Plyometric Close Grip Push Up

Area Worked: Back of the Upper Arms

Muscles Used: Triceps Brachii


To perform the close grip plyometric push up, assume a push up position with your hands

placed closer than your shoulder width and your legs straightened behind you. Your body

weight must be evenly distributed on both your arms and legs. Tighten your abdominal

muscles. Perform a push up by slowly lowering your body until your chest almost touches the

floor. Press back up by explosively extending the arms and pushing your body off the floor.

Land softly by bending your elbows and catching yourself in the push-up position again. This is


an explosive exercise and requires a quick powerful movement. Breathe out as you push up

and breathe in as you come down. This exercise develops the Triceps

Plyometric Inverted Row On Body Press

Area Worked: Upper and Middle Back, Biceps

Muscles Used: Latissimus Dorsi, Rhomboids, Trapezius, Biceps Brachii


To perform the plyometric inverted rows, hold the handles of the body press, fully extend your

arms and hang down between the bars. You can bend your knees or straighten your legs out in

front of you. Expand your chest and squeeze your shoulders back and together. Contract your

back muscles and pull your body up explosively, with your elbows passing your body. Your

hands will leave the handles as you explode upwards. Catch the handles and slowly lower to

the start and repeat. Breathe out as you pull up and breathe in as you lower down. This

exercise develops the Latissimus Dorsi, Rhomboids, Trapezuis and Biceps Brachii.

Bulgarian Squat Jumps

Area Worked: Whole Thigh and Buttocks

Muscles Used: Quadriceps, Hamstrings, Gluteus Maximus


To perform the Bulgarian squat jump begin by placing one leg behind you supported on a couch

or table. Step far forward with the other leg so that you are in a split leg position. Bend both

knees and lower your body down until the thigh of your front leg forms a 90 degree angle.

Keep your body upright. Contract your thigh muscles and explode or jump up to the start

position. Your front foot should leave the floor while your back leg remains stable on the couch.

Breathe out as you push your body upwards by straightening your legs and breathe in as you

lower your body down. This exercise develops the Quadriceps, Hamstrings and the Gluteus

Maximus.


Abdominal Exercises & Core:

Crunches

Area Worked: Abdominals – Upper Part

Muscles: Rectus Abdominus


To perform the crunch, lie on your back with your knees bent. You can place your arms folded

across your chest or behind your head. Curl your upper body off the floor to lift your head and

shoulders and crunch. Slowly lower to the start without resting at the bottom. Keep your

abdominals contracted and do not let your lower back lift off the floor nor arch. Breathe out as

you lift and breathe in as you lower. This exercise develops the Rectus Abdominus muscle.

Quick Crunches




To perform the quick crunch, lie on your back with your knees bent and your arms straight,

resting on your thighs. Curl your upper body off the floor to lift your head and shoulders and

reach your arms past your knees. Slowly lower to the start without resting at the bottom. Keep

your abdominals contracted and do this exercise as quickly as possible with good technique.

Breathe out as you curl up and breathe in as you lower. This exercise develops the Rectus

Abdominus muscle.

Reverse Crunches

Area Worked: Abdominals – lower part



To perform the reverse crunch, lie on your back with your knees bent and your arms next to

your hips. Perform a reverse crunch by curling your knees towards your chest. Your butt may

also lift off the floor. Slowly lower to the start but without letting your feet touch the ground


again. Keep your abs contracted and your lower back pressed into the floor. Breathe out as you

curl and breathe in as you lower to the start. This exercise develops the Rectus Abdominus.

Straight Leg Raises

Area Worked: Lower Abdominals

Muscles Used: Rectus Abdominus


To perform the straight leg raise, lie on your back and place your hands under your lower back

for support. Keep your legs straight and lift your legs upwards by contracting your abdominals

until they are 90 degrees to the floor. Lower down slowly to a few inches off the floor. Do not

let your back arch while doing this exercise. Breathe out as you lift your legs upwards and

breathe in as you lower them down to the floor. This exercise develops the Rectus Abdominus

Muscle

Jack Knives

Area Worked: Whole Abdominal Area



The jack knife is a very quick exercise. You are going to do one large movement in quick

succession. Start by lying flat on the ground with your legs straight and reach your hands above

your head as if you are trying to stretch your body out. Crunch up and bring your hands to your

feet in one motion like a jack knife balancing on your butt. Soon as you touch your feet move

back in a controlled motion and before your feet or hands touch the floor repeat the

movement. This exercise can also be done with bent knees. Breathe out as you crunch and

breathe in as you straighten out. This exercise develops the Rectus Abdominus.

One Leg Jack Knives

Area Worked: Upper and Lower Abdominals




Lie on your back, in this case on the couch, with your legs and arms outstretched. Raise your

legs off the ground and keep them there. Take your arms from behind your head and crunch or

reach towards one knee which is simultaneously moving in towards the chest. Change sides

repeating the same action with the arms and opposite knee. Breathe out as you crunch and

breathe in as you return to the outstretched position. This exercise develops the Rectus

Abdominus.

Straight Leg Pendulum’s

Area Worked: Sides of the Abdominals

Muscles: External and Internal Obliques


To perform the straight leg pendulum, lie on your back with arms out to the sides. Lift your legs

straight up in the air until your hips are at 90 degrees. Press the lower back flat throughout the

motion. Keep your legs straight up in the air and slowly drop them over to one side. Go as far as

you can under control, keeping your upper back and shoulders on the floor. Pull the legs back

to the start and then over to the other side. This is a slow side to side movement. Breathe out

as you move the legs to the start and breathe in as you lower the legs to the side. This exercise

develops the Internal and External Obliques.

Side to Side Reach Crunch

Area Worked: Upper and Side abdominals

Muscles Used: Rectus Abdominus and External and Internal Obliques


To perform the side to side reach crunch, lie on your back with your knees bent and lower legs

resting on the couch. Your legs should form a 90 degree angle. Straighten your arms up above

your chest. Crunch and rotate your body and reach your arms past your knees to the one side.

Lower back down and repeat to the other side. Lift only your shoulder blades and upper back

and keep your abdominals contracted. Breathe out as you crunch and breathe in as you lower.

This exercise develops the Rectus Abdominus and Obliques.

Cross Crunch


Area Worked: Upper and Side abdominals

Muscles Used: Rectus Abdominus and External and Internal Obliques


To perform the cross crunch, lie on your back with your knees bent and lower legs resting on

the couch. Your legs should form a 90 degree angle. Fold your arms behind your head.

Crunch, lift and rotate your body to the one side. Lower back down and repeat to the other

side. Lift only your shoulder blades and upper back and keep your abdominals contracted.

Breathe out as you crunch and breathe in as you lower. This exercise develops the Rectus

Abdominus and Obliques.

DB Side bends

Area Worked: Side Abdominals



To perform the DB Side Bends stand upright and hold a dumbbell in one hand only. Slowly

bend over to the side with the dumbbell reaching downwards towards the same knee. Do not

rotate your torso. Contract your opposite oblique muscles and return to the start. This exercise

develops the External and Internal Obliques.

Heel Touches

Area Worked: Side Abdominals



Lie on your back with your knees bent and your hands next to your hips. Slightly raise your

upper body off the floor and with one hand reach down your side to your heel. Return to the

middle and repeat to the other side reaching to touch your hand to your heel. Keep moving

from side to side. Breathe out as you reach, and breathe in as you return. This exercise

develops the External and Internal Obliques.

V-Sit Up

Area Worked: Upper Part and Sides of the Abdominals


Muscles: Rectus Abdominus, Internal and External Obliques


To perform a v-sit up lie on your back and lift your legs straight up in the air vertical to the floor.

Spread your legs apart to form the shape of a V. Contract your abdominal muscles to lift your

head and shoulders and reach up with your arms to one leg. Slowly lower down and then

repeat to the other leg. Breathe out as you crunch up and breathe in as you lower down. This

exercise develops the Rectus Abdominus and Obliques.

Bicycles


Muscles: External and Internal Obliques, Rectus Abdominus


To perform the bicycle, lie on your back with your knees bent and fold your arms behind your

head. Lift your legs and straighten them out off the floor and also lift your head and shoulders

off the floor. Bring one knee towards you chest and simultaneously twist your upper body and

crunch in the direction of that knee. Straighten your leg out again and untwist your body.

Repeat to the other side bringing the opposite knee to the shoulder while twisting your upper

body. Breathe out as you crunch and breathe in as you straighten out. This exercise develops

the External and Internal Obliques and the Rectus Abdominus.

Elbow to Knee


Muscles Used: Rectus Abdominus and Obliques


To perform the elbow to knee, stand upright with your knees bent, and hands behind your

head. From here, lift one knee up towards your chest while moving the elbow on the same side

towards the knee and crunch. Repeat on the same side until all the repetitions have been

completed and then change sides. Breathe out as you crunch and make sure you squeeze your

abdominals and breathe all the air out of your abdomen. This exercise develops the External

and Internal Obliques and the Rectus Abdominus.

Medicine Ball Reach Crunches





To perform the medicine ball reach crunch, lie on your back with your knees bent and hold a

medicine ball straight up above your chest. Curl your head and shoulders off the floor and

reach the medicine ball to the ceiling. Slowly lower to the start without resting at the bottom.

Keep your abdominals contracted and your arms straight throughout the movement. Breathe

out as you curl up and breathe in as you lower. This exercise develops the Rectus Abdominus

muscle.

Medicine Ball Sit-Up

Area Worked: Upper Abdominals



To perform the MB sit up, lie on your back, with your knees bent. Take the MB with straight

arms from behind your head, and crunch up (by lifting the shoulders blades and head off the

floor) and over to touch the ball to your knees. Slowly return to start. Breathe out as you crunch

up and breathe in as you lower down. This exercise develops the Rectus Abdominus.

Medicine Ball Reverse Crunches

Area Worked: Abdominals – Lower Part



To perform the medicine ball reverse crunch, lie on your back with your knees bent and arms

next to your sides. Place a medicine ball between your knees by squeezing your inner thighs.

Perform a reverse crunch by curling your knees and ball towards your chest. Your butt may also

lift off the floor. Slowly lower to the start but without letting your feet touch the ground again.

Keep your abs contracted and your lower back pressed into the floor. Breathe out as you curl

and breathe in as you lower to the start. This exercise develops the Rectus Abdominus.

Medicine Ball Elevated Legs Crunch




Description / instruction:

To perform the MB Elevated Leg Crunch, lie on your back with your knees bent. Keep the knees

bent at 90 degrees and raise the legs so that the shins are parallel to the floor. Take the MB

with straight arms from behind your head and crunch up and over to touch the MB to your

shins. Slowly lower and return to the start. Breathe out as you crunch up and breathe in as you

lower down. This exercise develops the Rectus Abdominus.

Medicine Ball Drop Off

Area Worked: Abdominals – Upper Area



To perform the medicine ball drop off, lie on your back and raise your legs to 90 degrees. Bend

your knees so that your shins are parallel to the floor. Keep the legs in this position throughout

the entire exercise. Press your lower back into the mat. Hold a medicine ball over your head

with your arms straight. Crunch your upper body to your legs and place the medicine ball on

your shins. Leave it to balance on the shins and return your upper body to start position. Raise

the body up again and take the MB off the shins and return to the overhead start position.

Each time you drop off the MB at the shins, it is one repetition. Breathe out as you crunch and

breathe in as you lower down. This exercise develops the Rectus Abdominus.

Medicine Ball Single Leg Crunch




To perform the MB single leg crunch, lie on your back with your legs extended straight on the

floor. Take the MB from an overhead position and crunch the body up to touch one knee that is

simultaneously raised towards the chest. Lower and change sides. One repetition is doing the

exercise for each leg. Breathe out as you crunch up and breathe in as you lower down. This

exercise develops the Rectus Abdominus.


Medicine Ball Jack Knives




The medicine ball jack knife is a very quick exercise. You are going to do one large movement in

quick succession. Start by lying flat on the ground with your legs straight and reach your arms

above your head as if you are trying to stretch your body out. Hold a medicine ball in your

hands. Crunch up and bring the medicine ball to your feet in one motion like a jack knife

balancing on your butt. Soon as you touch your feet move back in a controlled motion and

before your feet or hands touch the floor repeat the movement. This exercise can also be done

with bent knees. Breathe out as you crunch and breathe in as you straighten out. This exercise

develops the Rectus Abdominus.

Medicine Ball Pendulum’s




To perform the medicine ball pendulum, lie on your back with arms out to the sides. Lift up

your legs and bend them at your knees. Put a medicine ball between your knees and squeeze

tightly. Slowly drop your legs over to one side. Go as far as you can under control, keeping your

upper back and shoulders on the floor. Pull the legs back to the start and then over to the other

side. This is a slow side to side movement. Breathe out as you move the legs to the start and

breathe in as you lower the legs to the side. This exercise develops the Internal and External

Obliques.

Medicine Ball Twisties – Feet Down




To perform the medicine ball twists sit on the floor and hold an exercise ball between your

hands in front of your body. Bend your knees and keep your feet flat on the floor and keep

your body upright. Rotate your body and ball from the one side to the other side while keeping


your posture. Keep your abdominal muscles contracted. Breathe out as you move to the one

side and breathe in as you come back to the middle. This exercise develops the External and

Internal Obliques.

Medicine Ball Twisties – Feet off the Floor




To perform the medicine ball twisties sit on the floor and hold a medicine ball between your

hands in front of your body. Lift your feet off the floor and keep your body upright. Rotate

your body and ball from the one side to the other side while keeping your posture. Keep your

abdominal muscles contracted. Breathe out as you move to the one side and breathe in as you

come back to the middle. This exercise develops the External and Internal Obliques.

Medicine Ball Double Crunch




To perform the medicine ball double crunch, lie on your back with your hands behind your head

and your knees bent on the floor. Place a medicine ball between your knees. Simultaneously,

lift your upper body and your lower body to touch your chest to your knees. Return to the

start. Breathe out as you crunch and breathe in as you lower. This exercise develops the Rectus

Abdominus.

Medicine Ball Crunch




To perform the medicine ball crunch, lie on your back with your knees bent and hold a medicine

ball straight up above your chest. Curl your head and shoulders off the floor and reach the

medicine ball to touch your knees. Slowly lower to the start without resting at the bottom.


Keep your abdominals contracted and your arms straight throughout the movement. Breathe

out as you curl up and breathe in as you lower. This exercise develops the Rectus Abdominus

muscle.

Medicine Ball Pull-Over




To perform the medicine ball pull-over, lie on your back with your knees bent. Hold a medicine

ball behind your head with your arms straight. Curl up your head and shoulders off the floor to

crunch and bring the medicine ball from behind your head to touch your knees. Slowly lower

down and return your arms behind your head. Keep your abdominals contracted and your

arms straight throughout the movement. Breathe out as you curl up and breathe in as you

lower. This exercise develops the Rectus Abdominus muscle.

Medicine Ball Pull-Ins

Area Worked: Abdominals – Lower Part



To perform the medicine ball pull in, lie on your back and place a medicine ball on your lower

legs / shins. Curl up your head and shoulders and keep them lifted throughout the exercise.

Lift your legs off the floor and straighten them out while keeping your abdominals tight. Do not

let the ball or your legs drop to the floor. Contract your abdominals and pull your knees in to

your chest. Breathe out as you pull your knees in and breathe in as you straighten them out.

This exercise develops the Rectus Abdominus muscle.

Medicine Ball V Crunches

Area Worked: Upper Part and Sides Of The Abdominals

Muscles: Rectus Abdominus, Internal and External Obliques



To perform a medicine ball v crunch lie on your back and lift your legs straight up in the air

vertical to the floor. Spread your legs apart to form the shape of a V. Hold a medicine ball and

lift your arms straight up over your chest. Contract your abdominal muscles to lift your head

and shoulders and reach up with the medicine ball to one leg. Slowly lower down and then

repeat to the other leg. Breathe out as you crunch up and breathe in as you lower down. This

exercise develops the Rectus Abdominus and Obliques.

Exercise Ball Roll Out

Area Worked: Upper Abdominal Area



To perform the roll out, kneel behind a stability ball and rest your forearms on the ball. Roll the

stability ball away from you while keeping your knees in place as your hips, torso and arms

move forward. Make sure you do not arch your back but keep your hips and upper body in a

straight line. Pause for a second at the furtherest point and then pull back to the starting

position feeling your abdominals contracting as you do this. Breathe out as you pull the ball

back to your body and breathe in as you roll the ball away from you. This exercise develops the

Rectus Abdominus.

Exercise/ Stability Ball Knee Tuck

Area Worked: Abdominals – Lower part



To perform the Stability Ball Knee Tuck, rest your shins on a stability ball with your arms straight

on the floor keeping your body in a straight line. Pull the ball in towards your chest by bending

your knees and squeeze your abs. Slowly return to the start position. Keep your upper body

still throughout. Breathe out as you pull the ball in and breathe in as you return to the start.

This exercise develops the Rectus Abdominus.

Exercise Ball Twists





To perform the exercise ball twists sit on the floor and hold an exercise ball between your

hands in front of your body. Lift your feet off the floor and keep your body upright. Rotate

your body and ball from the one side to the other side while keeping your posture. Keep your

abdominal muscles contracted. Breathe out as you move to the one side and breathe in as you

come back to the middle. This exercise develops the External and Internal Obliques.

Exercise Ball Hand Off




To perform the exercise ball hand-off lie on your back with your legs straight out on the floor.

Press your lower back into the mat. Hold an exercise ball behind your head with your arms

straight. Crunch your upper body to your legs by lifting your head and shoulders and at the

same time lift up your legs keeping them straight. Place the exercise ball between your feet

and slowly lower your upper body and legs down. Once the ball reaches the floor contract your

abdominals and lift the legs up while simultaneously crunching up with your upper body to grab

the ball and return to the over head position. Each time you pass the exercise ball to the legs is

one repetition. Breathe out and you crunch and breathe in as you lower. This exercise

develops the Rectus Abdominus.

Gorilla Swing 1

Area Worked: Core Abdominals

Muscles: Transversus Abdominus

Description / Instruction

To perform the gorilla swings 1, stand upright with your feet hip width apart and knees slightly

bent. Hold a dumbbell in each hand and let your arms hang down next to your hips. Keeping

your core very tight vigorously swing the dumbbells in opposite directions up and down. Raise

the dumbbells up to shoulder height and back down to the sides again. Do this as fast as

possible and make sure you do not twist your body. Keep breathing normally. This exercise

develops the Transversus Abdominus.


Gorilla Swing 2




To perform the gorilla swing 2, stand upright with your feet hip width apart and knees slightly

bent. Hold one dumbbell between your hands and lift your arms up to shoulder height. Swing

from side to side as fast as you can while continuing to look straight ahead. Keep your core

very tight. Do this as fast as possible and rotate as far over as you can. Keep breathing

normally. This exercise develops the Transversus Abdominus.

Gorilla Swing 3




To perform the gorilla swing 3, stand upright with your feet hip width apart and knees slightly

bent. Hold one dumbbell between your hands and let your arms hang down in front of your

body. Bring the dumbbell over your head and swing down and up as fast as you can. Keep your

core very tight. Keep breathing normally. This exercise develops the Transversus Abdominus.

Wood Chop




To perform the medicine ball wood chop, stand upright with your legs apart, holding a medicine

ball in front of your body. Push your buttocks back and lower down into a squat while rotating

your upper body to bring the medicine ball to the outside of one knee. Push back up and rotate

your upper body to swing the medicine ball past to your opposite shoulder. Continue for the

desired number of repetitions from a low to high position. Repeat to the other side of the

body. Breathe in as you squat down and breathe out as you stand up. This exercise develops

the External and Internal Obliques.


Plank (Front)

Area Worked: Core



To perform the plank, get face-down into a position where your feet are stretched out

underneath your body so that you're balancing on your feet and forearms. Hold this position for

the recommended time while keeping your head, shoulders and hips in a straight line. Pull in

the abdominals and keep breathing. This exercise develops the Transversus Abdominus.

Walking Plank

Area Worked: Abdominals

Muscles: Transversus Abdominus and Triceps Brachii


Begin in a push up position with your arms and legs straight. Bend one arm at a time to slowly

lower yourself onto your forearms as in the plank position. Once in the plank position

straighten one arm at a time until you are back into a straight arm push up position. Keep

alternating these two movements for the duration of the exercise. Keep your abdominals

contracted throughout the exercise. Breathe in as you lower your body down and breathe out

as you push up. This exercise develops the Transversus Abdominus and Triceps Brachii.

Thai Plank


Muscles Used: Transversus Abdominus, Rectus Abdominus and Obliques


To perform the Thai plank, get into the front plank position resting your body on your forearms

and feet. Turn your body to the one side and bring your elbow to your knee and crunch.

Repeat on the same side until all the repetitions have been completed and then change sides.

Breathe out as you crunch and breathe in as you return to the front plank. This exercise

develops the Transversus Abdominus, Rectus Abdominus and Obliques.

Thai Crucifix



Muscles Used: Transversus Abdominus, Rectus Abdominus and Obliques


To perform the Thai Crucifix assume the side plank position, balancing on a straight arm, with

your legs one on top of the other. Place your other hand folded behind your head. Bring your

elbow to your knee and crunch. Complete all the repetitions on the one side and then change

to the other side. Breathe out as you crunch and breathe in as you return to the start position.

This exercise develops the Transversus Abdominus, Rectus Abdominus and Obliques.

Floor Pike


Muscles Used: Transversus Abdominus


To perform the floor pike, assume a plank position with straight arms. Raise your butt up high

to form an inverted V and then lower down until your body is parallel with the floor. Do not let

your lower back arch and keep pulling in your abdominals. Breathe out as you lift and breathe

in as you lower. This exercise develops the Rectus Abdominus and Transversus Abdominus.


Quadriceps Exercises:

Dumbbell Squat

Area Worked: Whole Upper Leg and Buttocks



To perform the dumbbell squat stand upright with your feet shoulder width apart, knees

slightly bent and a dumbbell hanging at each side. Move the hips back and bend the knees to

sit back until your thighs are parallel to the floor. Contract your buttock muscles and push up to

the start position. Breathe out as you push up and breathe in as you squat down. This exercise

develops the Quadriceps, Hamstrings and Glutes.

Plie Squat


Muscles: Quadriceps, Gluteus Maximus, Hamstrings


To perform the Plie Squat stand upright with your feet in a wide stance and your toes pointing

outwards. Hold one dumbbell in both hands and let it hang down in front of your body. Bend

your knees, push your butt back and lower down into a squat position until your thighs are

parallel with the floor. Keep your knees in line with your toes and your back upright. Push back

up to the start position. Breathe in as you squat down and breathe out as you push up to the

start. This exercise develops the Gluteus Maximus, Hamstrings and Quadriceps.

Band Squat


Muscles: Quadriceps, Gluteus Maximus Hamstrings,


To perform the band squat, stand upright over a long exercise band holding one end in each

hand. Keep your feet shoulder width apart with your knees slightly bent. Move the hips back

and bend the knees to sit back until your thighs are parallel to the floor. Contract your buttock


muscles and push up to the start position. Make sure there is tension in the band as you move

up. Breathe out as you push up and breathe in as you squat down. This exercise develops the

Quadriceps, Hamstrings and Glutes.

Prisoner Squat


Muscles: Quadriceps, Gluteus Maximus, Hamstrings


To perform the prisoner squat stand upright with your hands crossed behind your head and

your elbows back. Push your buttocks back and bend your knees as if you are going to sit down

until your thighs are parallel to the floor. Don’t lean forward. Contract your muscles and return

to the start. Breathe in as you lower down into the squat and breathe out as you push up to

the start. This exercise develops the Gluteus Maximus, Hamstrings and Quadriceps.

Side Squats

Area Worked: Whole Upper Leg and Buttocks



To perform the side squat stand upright with your feet shoulder width apart, knees slightly bent

and arms hanging down at your sides. Push your hips back, bend at the knees and transfer your

body weight to one leg in the squat position. Your thigh should be parallel to the floor.

Contract your buttock muscles and push up to the start position and repeat to the other leg.

Breathe out as you push up and breathe in as you squat down. This exercise develops the

Quadriceps, Hamstrings and Glutes.

Split Squat

Area Worked: Whole Thigh and Buttocks Area

Muscles: Quadriceps, Hamstrings and Gluteus Maximus


To perform the split squat, step far forward with one leg so that you are in a split leg position.

Bend both knees and lower your body down until the thigh of your front leg forms a 90 degree


angle. Keep your body upright. Contract your thigh muscles and straighten up to the start

position. Breathe out as you push your body upwards by straightening your legs and breathe in

as you lower your body down. This exercise develops the Hamstrings and the Gluteus

Maximus.

Dumbbell Deadlift

Area Worked: Whole Thigh, Buttocks, Lower Back Area

Muscles: Quadriceps, Hamstrings, Erector Spinae and Gluteus Maximus


To perform the Dumbbell Deadlift stand upright holding a dumbbell in each hand. Let your

arms hang down in front of your thighs with your palms facing back. Keep your bodyweight on

your heels, push your buttocks back and bend your knees to lower your body down until your

thighs are parallel to the floor like a squat. Do not round your shoulders and keep looking

ahead. Contract your glutes and hamstring muscles and move up to the start position without

dropping your upper body forward. Breathe out as you contract your muscles and stand up and

breathe in as you lower your body to the floor. This exercise develops the Quadriceps,

Hamstrings, Erector Spinae and Gluteus Maximus.

Stability Ball Squat


Muscles: Quadriceps, Hamstrings and Gluteus Maximus.


To perform the stability ball squat place the exercise ball between your back and a solid wall,

resting your weight against it. Position your legs so that your feet are hip width apart. Slowly

lower yourself down until your thighs are parallel to the floor in a ‘chair squat position’. Return

to your standing position by pushing yourself up. Breathe out as you push up and breathe in as

you lower down into the squat. This exercise develops the Quadriceps, Hamstrings and Gluteus

Maximus.

Front Lunge





To perform the lunge, stand up straight with your feet shoulder width apart and your hands on

your hips. Take a big step straight forward. Bend both knees and lower your body down

towards the floor. Don’t let the back knee touch the floor. Contract your muscles and push

back with your front leg to the starting position. Make sure that when you take the stride

forward your front knee does not move past your toes. Once you move back to the starting

position, switch legs. Breathe out as you push back up to the upright position and breathe in as

you lower or lunge your body down to the floor. This exercise develops the Quadriceps,

Hamstrings and Gluteus Maximus.

Dumbbell Lunge




To perform the dumbbell lunge, stand up straight with your feet shoulder width apart. Let your

arms hang down next to your sides and hold a pair of dumbbells. Take a big step straight

forward. Bend both knees and lower your body down towards the floor. Don’t let the back

knee touch the floor. Contract your muscles and push back with your front leg to the starting

position without swinging your arms. Make sure that when you take the stride forward your

front knee does not move past your toes. Once you move back to the starting position, switch

legs. Breathe out as you push back up to the upright position and breathe in as you lower or

lunge your body down to the floor. This exercise develops the Quadriceps, Hamstrings and

Gluteus Maximus.


Hamstrings Exercises:

One Leg Hip Lifts

Area Worked: Back of the Thigh and Buttocks

Muscles: Hamstrings (Bicep Femoris, Semi-tendinosis, Semi-membranosis) and Gluteus

Maximus


To perform the hip lift on one leg you, lie on your back with one leg on the floor and the other

leg in the air. Raise your hips up to form a straight line by contracting your hamstring muscles.

Pause at the top position. Slowly lower down to the floor and repeat for the desired number of

repetitions. Change legs. Breathe out as you raise up and breathe in as you lower down. This

exercise develops the Hamstring and Gluteal Muscles.

1-Leg Hip Lifts on Step



Maximus


The one leg hip lift on step is performed exactly in the same way as the normal hip lift. The only

difference is that the supporting leg is placed on a step to increase the range of motion.

Perform the exercise as normal.

Reverse Lunges



Maximus


To perform the reverse lunge stand upright with your feet hip width apart and your hands on

your hips. You may also hold a pair of dumbbells next to your sides. With one leg, take a large

step backwards and bend both knees to form a 90 degree angle. Your back knee must not touch


the floor and do not lean forward. Pause and return to the start position by contracting your

hamstring and glute muscles. Breathe in as you lunge back and breathe out as you push back to

the start. This exercise develops the Hamstring Muscles and the Gluteus Maximus.

DB Reverse Lunge off Step


Muscles: Hamstrings (Bicep Femoris, Semitendinosis, Semimembranosis) and Gluteus Maximus


This exercise is performed exactly in the same way as a normal reverse lunge. The only

difference is that you start by standing on a step. This increases the depth and range of motion

of the lunge. Continue as normal.

Ball Curls

Area Worked: Back of the Thigh known as the Hamstrings

Muscles: Bicep Femoris, Semitendinosis, Semimembranosis


To perform the stability ball curl, lie on your back with both your legs straight and your feet

resting on a stability ball. Raise your hips up to level with the floor. Contract your hamstrings

and bend your knees to pull the ball in towards your buttocks. Pause and slowly return to the

start without dropping your hips. Breathe out as you pull towards you and breathe in as you

return to the start. This exercise develops the Hamstring muscles

One Leg Stability Ball Curl

Area Worked: Back of the Upper Leg

Muscles: Hamstrings Group: Bicep Femoris, Semitendinosis, And Semimembranosis


To perform the one leg stability ball curl you must lie on your back with one leg straight and its

foot resting on a ball and the other leg raised in the air. Raise your hips and bend your knee to

pull the ball in towards your buttocks by contracting your hamstring muscles. Pause and slowly

return to the start without dropping your hips. Breathe out as you stand upright and breathe

in as you go down. This exercise develops the Hamstrings


Dumbbell Semi Stiff Leg Deadlift

Area Worked: Back of the thigh / upper leg

Muscles: Hamstrings: Bicep Femoris, Semitendinosis, Semimembranosis


To perform a stiff legged deadlift, hold a pair of dumbbells in front of your thighs. Stand upright

and keep only a slight bend in your knees throughout the exercise. To start the movement,

press the butt backwards and bend over from your waist, keeping your back straight. Go down

until your back is parallel to the floor keepings the weights close to your legs. Return to the

start position by contracting your muscles and standing upright. Breathe in as you lower down

and breathe out as you stand upright. This exercise develops the Hamstring muscles.


Calves Exercises:

Seated Dumbbell Calf Raise

Area Worked: Calf Area

Muscles: Soleus


To perform the seated Dumbbell calf raise, sit on the edge of a bench with your knees bent and

feet on the floor. If you have a step you can place your toes on the lower part of the step with

your heels off the step. Hold a weight in each hand and rest your arms on your thighs. Lift your

heels up onto your toes and contract your calf muscles. Lower your heels slowing down to

stretch. Breathe out as you contract your calves and lift your heels up and breathe in as you

lower down to stretch. This exercise develops the Soleus.

Standing 1-Leg Dumbbell Calf Raise

Area Worked: Calf

Muscles: Gastrocnemius.


To perform the Standing 1-leg Dumbbell Calf raise, stand facing a wall and step back so that

your body is angled forward with your feet facing forward. Lift one leg off the floor by bending

the knee and hold it there to keep it out of the way. Contract your calf muscle and raise the

heel of the leg on the floor as high as possible onto the toes. Hold at the top and then slowly

lower the heel down to the start. Breathe out as you contract your calf and lift your heel up

and breathe in as you lower down to stretch. This exercise develops the Gastrocnemius.


Chest Exercises:

Wide Grip Push Up

Area Worked: Whole Chest Area

Muscles: Pectoralis Major, Pectoralis Minor


To perform a push up begin by placing your outstretched arms wider than shoulder width apart

and straighten your legs behind you to form a straight line with your body. Your weight must be

on your arms. Tighten your abdominal muscles. Slowly lower your body until your chest almost

touches the floor. Keep looking forward and keep your body in a straight line. Push back up to

the start without locking your elbows. Breathe out as you push up and breathe in as you lower

your body to the floor. This exercise develops the Pectoralis muscles.

Decline Push Ups (Feet Elevated)




The decline push up is performed exactly as the normal wide grip push up explained above.

The only exception is that your feet no longer rest on the floor. Place your legs up on a higher

surface, such as a couch or table so that your legs and hip are higher than your shoulders and

head. You must still keep your body in a straight line. Continue as normal.

Band Wide Grip Push-Up




To perform a band wide grip push up, begin by lying face down and placing an exercise band

around your upper back and holding the ends under your hands. Make sure you keep tension

in the band during the exercise. Your hands must be wider than shoulder width apart with your

elbows pointing out. Contract your chest muscles and push your body up onto your feet until


your arms are straight. Slowly lower your body until your chest almost touches the floor. Keep

looking forward and keep your body in a straight line. Be sure to increase the band resistance if

the exercise becomes too easy. Breathe out as you push up and breathe in as you lower your

body to the floor. This exercise develops the Pectoralis muscles.

Stability Ball Dumbbell Flye

Area Worked: Whole Chest

Muscles: Pectoralis Major And Pectoralis Minor


Lie on a stability ball so that your upper back and head are supported. Your feet are on the floor

with your knees bent and your hips raised. Hold a pair of dumbbells above your chest with your

arms straight. Your hands must face each other. Keeping a very slight bend in the elbows,

slowly lower the weights down in an arc, to the sides of your body in line with your chest.

Contract your chest muscles and return to the start position. Breathe in as you lower down and

breathe out as you come up. This exercise develops the Pectorals.


Back Exercises:

Bent over Rows

Area Worked: Back – Middle to Upper Back

Muscles: Latissimus Dorsi, Rhomboids, Middle & Lower Trapezius (Back – Middle)


To perform the dumbbell bent-over row hold a dumbbell in each hand and bend forward from

your waist until your back is parallel to the floor. Let your arms hangs straight down with your

palms facing backwards. Pull or Row the dumbbells up next to your chest area by contracting

your back muscles. Return to the start by straightening the arms. Breathe out as you row and

breathe in as you straighten your arms. This exercise develops the Latissimus Dorsi and

Rhomboid muscles.

Bent over Dumbbell Narrow Grip Rows (Elbows In)


Muscles: Latissimus Dorsi, Rhomboids, Middle & Lower Trapezius (Back – Middle)


The DB Narrow Grip Bent over Row is performed exactly in the same way as the DB Bent over

Row. The only exception is that your hands face each other (in the neutral grip) and your

elbows stay close to your body when you row the weights up. Do not let the elbows flare out.

Continue as explained above.

Dumbbell One Arm Row


Muscles: Latissimus Dorsi, Rhomboids, Middle & Lower Trapezius


To perform the one arm DB row stand in a split stance with one leg in front of the other, knees

slightly bent. Hold a dumbbell in the hand opposite to the front leg. Lean forward from the

waist and row/pull the dumbbell up to your hip. Slowly lower down. Make sure you keep your


upper body still. Breathe out as you pull the dumbbell up and breathe in as you lower down to

the start. This exercise develops the Latissimus Dorsi and Rhomboids.

Dumbbell Renegade Row

Area Worked: Middle to Upper Back and Core

Muscles: Latissimus Dorsi, Rhomboids Major and Minor and Transversus Abdominus


To perform the renegade row, start in a plank position with your arms straight. Hold a pair of

dumbbells below your chest. Perform a row by bending your elbow and pulling your arm up to

your hip. Don’t let your body twist. Return to the floor and repeat on the other side. Breathe

out as you pull up and breathe in as you lower down. This exercise develops the Latissimus

Dorsi and Transversus Abdominus.


Shoulder Exercises:

Standing Dumbbell Shoulder Press

Area Worked: Front and Side Shoulder

Muscles: Anterior Deltoid, Lateral Deltoid, Upper Trapezius


To perform the Dumbbell Shoulder Press stand upright, with your knees slightly bent. Lift the

dumbbells up to just your shoulder height with your palms facing forward. Push the dumbbells

up over your head and in towards each other. Pause and slowly lower back down until your

elbows are just below your own shoulder level. Breathe out as you push up and breathe in as

you lower down to the start. This exercise will develop the Anterior and Lateral Deltoid

Muscles.

Seated Dumbbell Shoulder Press

Area Worked: Front and Side Shoulder

Muscles: Anterior Deltoid, Lateral Deltoid, Upper Trapezius


The seated DB Shoulder press is performed exactly the same as the DB shoulder press except

you are seated in a chair. Make sure you sit upright and do not lean back or arch your lower

back. Perform the exercise exactly as mentioned above.

Lateral Raises

Area Worked: Side of Shoulder

Muscles: Lateral Deltoid


To perform the dumbbell lateral raise stand upright holding a pair of dumbbells in front of your

thighs with your hands facing each other. Raise both arms straight out to the sides of the body

in line with your shoulders. Pause for a second and lower slowly to the start. Do not swing

your body. Breathe out as you raise your arms and breathe in as you lower down. This exercise

will develop the Lateral Deltoid.


Bicep Exercises:

Hammer Curls

Area Worked: Front Upper Arm

Muscles: Biceps: Bicep Brachii, Brachialis, Brachioradialis


To perform the Dumbbell Hammer Curl stand upright with the dumbbells hanging straight

down next to your hips and your hands facing each other. Bend your one elbow and curl the

dumbbell up towards the same shoulder without swinging your body. Pause and slowly return

to the start. Alternate your arms. Breathe out as you curl the dumbbell and breathe in as you

lower down. This exercise develops the Bicep Brachii muscles.

Seated Dumbbell Hammer Curls




The seated DB Hammer Curls is performed exactly as the DB Hammer Curl with the exception

that you are in a seated position. Sit upright and do not lean back or arch your back. Perform

the exercise curling both arms simultaneously. Continue as normal.

Double Dumbbell Bicep curl


Muscles: Biceps Brachii, Brachialis


To perform the bicep curl, stand upright holding one dumbbell in each hand with your arms

resting next to your hips. The palms of your hands must face forward. Curl both arms upwards

towards your shoulders while keeping your upper arms still at your sides. Pause at the top

position and slowly lower down. Breathe out as you curl the dumbbells towards your shoulders

and breathe in as you slowly lower. This exercise develops the Biceps.


Bicep Curl


Muscles: Biceps Brachii, Brachialis


To perform the bicep curl, stand upright holding a pair of dumbbells next to your hips. The

palms of your hands must face forward. Contract your biceps and curl one dumbbell upwards

towards your shoulder while keeping your upper arm still at your side. Pause at the top

position and slowly lower down. Alternate between your arms until the desired number of

repetitions has been completed. Breathe out as you curl towards your shoulder and breathe in

as you slowly lower. This exercise develops the Biceps Brachii.

Band Hammer Curl




To perform the band hammer curl stand upright over the middle of a long exercise band

holding one end in each hand. Your hands must face each other. Bend one elbow and pull the

band up towards your shoulder without swinging your body. Pause and slowly return to the

start. Alternate between your arms until the desired number of repetitions has been

completed. Breathe out as you pull the band up and breathe in as you return to the start. This

exercise develops the Bicep Brachii, Brachialis and Brachioradialis.

DB Incline Bicep Curls Leaning Against the Wall




To perform the incline bicep curl against the wall, begin by standing in front of the wall with

your back. Lean backwards so that your head and shoulders rest against the wall. Your body

will be at an incline with your head touching the wall but your legs forward, in a straight line.

Let your arms straight hang down so that your upper arms rest against the wall and the palms

of your hands face forward. Curl the dumbbells upwards towards your shoulders while keeping


your upper arms still touching the wall. Pause at the top position and slowly lower. The Incline

Bicep Curl develops the Biceps Brachii.


Triceps Exercises:

Dumbbell kickback

Area Worked: Whole of the Back Upper

Muscles: Triceps Brachii.


To perform the dumbbell Kickback, hold a dumbbell in each hand and bend over from the waist

so that your back is parallel to the floor. Bend your elbows and hold your upper arms in the

sides of your body. Slowly straighten your arms back and squeeze your triceps muscles. Slowly

return to the start without dropping your arms down.

Breathe out as you straighten your arms back and breathe in as you bend your elbows and

return to the start. This exercise develops the Triceps Brachii.

Bench/Chair Dips

Area Worked: Back of Upper Arm

Muscles: Triceps Brachii


To perform the bench dip, sit with your back close to the side of a bench and place your hands

on the bench next to your hips. Your fingers should cup the edge and your elbows should be

pointed back. Your knees should be bent with your feet on the floor. Keeping the weight on

your arms, slowly lower your body down until your upper arms are parallel to the floor. Push

up to the start by straightening your arms and contracting the triceps muscles. Breathe out as

you push up and breathe in as you lower down. This exercise develops the Triceps Brachii.

Bench Dips with Weight

Area Worked: Back of Upper Arm




The bench dips with a weight is performed exactly as the normal bench dips. However you

need another table or bench to place your legs on so that they form a straight line. Add

resistance by placing a weight plate on your thighs and perform the exercise as normal.

Close Grip Push-up

Area Worked: Back of the Upper Arm



To perform the Close Grip Push up lie face down on the floor. Place you hands close together

straight under your chest. Now push up until your arms are straight by contracting your triceps

muscles. Slowly lower down to the start but don’t let your chest touch the floor. Make sure you

don’t arch your back as you move up and down Breathe out as you push up and breathe in as

you lower down. This exercise develops the Triceps Brachii.

Decline Close Grip Push Ups (Feet Elevated)

Area Worked: Back of the Upper Arm



The decline close grip push up is performed exactly as the normal close grip push up explained

above. The only exception is that your feet no longer rest on the floor. Place your legs up on a

higher surface, such as a couch or table so that your legs and hip are higher than your shoulders

and head. You must still keep your body in a straight line. Continue as normal.

Band Close Grip Push-up

Area Worked: Back of the upper arm

Muscles: Triceps brachii


To perform a band close grip push up, begin by lying face down and placing an exercise band

around your upper back and holding the ends under your hands. Make sure you keep tension

in the band during the exercise. Your hands must be close together under your chest with your

upper arms close to your body. Contract your triceps muscles and push your body up onto your

feet until your arms are straight. Slowly lower your body until your chest almost touches the


floor. Keep looking forward and keep your body in a straight line. Be sure to increase the band

resistance if the exercise becomes too easy. Breathe out as you push up and breathe in as you

lower your body to the floor. This exercise develops the Triceps.


Dynamic and Active Isolated

Stretches:

Head Rolls

Stand upright with your knees slightly bent and your feet apart.

Slowly roll your head from one side down onto your chest and over to the other side.

Keep your shoulders relaxed.

Continue until all the repetitions have been completed.

Neck Stretch One

Stand upright with your head facing forward.

Place your hand on your head and gently pull on your head to bring your ear to your shoulder.

Hold for 1-2 seconds.

Release and lift your head upright again.

Continue for the desired number of repetitions and then change sides.

Breathe out as you pull down and breathe in as you return to the start.

Neck Stretch Two

Stand upright with your head facing forward. Slightly turn your head the side to form a 45

degree.

Place your hand on your head and gently pull your head down to bring your chin to your chest

but looking into your arm pit.


Release and lift your head upright again.

Continue for the desired number of repetitions and then change sides.



Across Chest Shoulder Stretch


To begin, reach one arm out to your side with your palm facing backwards.

Then bring the arm across your body and gently pull it to your chest using the opposite hand.


Return to the start and repeat for the desired number of repetitions before changing sides.


Chest Stretch


Lift your arms up in front of your chest and keep them straight.

Swing them as far out to your sides as you can, even past your body to open and stretch the

chest.

Do not drop the arms down.


Return to the start and repeat for the desired number of repetitions.

Breathe out as you open up and breathe in as you return to the start.

Quadriceps Stretch


You can hold a chair or wall for balance.

Bend your knee and bring your heel to touch your buttocks.

Hold the position with the same side hand for 1-2 seconds.

Release by bringing the knee forward past the hip and then stretch again by pulling the leg

back, still with the heel on the butt.

Repeat for the desired number of repetitions before changing sides.

Breathe out as you pull the leg back and breathe in as your release forward.

Hamstrings Stretch



Place one leg forward, straightening the knee and lifting the toes off the floor.

Keep the supporting leg bend.

With a straight back gently lean forward from the waist to reach for your toes.

Do not twist your body.

Hold for 1-2 seconds and then return to the start.


Breathe out as you stretch down and breathe in as you lift up.

Leg Swings


You can hold a chair or wall for balance.

Keep your weight on your supporting leg and begin to swing your free leg forward and back.

Keep the swinging knee straight and your body upright.

Lift as far up and back as you can.


Continue to breathe normally.


Resources

Looking for more resources, workouts, videos? Want to know what else our company or sister

companies offer? Then these links are all you need!

Sixpackfactory.com http://www.sixpackfactory.com

The Mother ship and our main website wherefrom everything else flows. For all

your 6 Pack ab needs, from workouts videos to exclusive interviews to DVDs and

even diet tips this is the place to go to.

EX LAB http://www.sixpackfactory.com/exlab

Looking for more exercises and workouts? Then the EX LAB is where you will find

the biggest list of workouts and exercises online. We add new workouts and

exercise on a weekly basis so if you are looking for something that you did not

find in the BIG BOOK of exercises and workouts then pop over here!

Youtube Channel http://www.youtube.com/moricestreet909

For weekly workout, cooking and general 6 pack & fitness info videos you don’t

want to miss our extremely popular Youtube Channel.

Facebook http://www.facebook.com/sixpackfactory

Want to chat, share your thoughts or just keep up to date with everything

happening in and around the Factory, then this is the place to be!

Dailyfit.tv http://www.dailyfit.tv

For female only fitness articles, workouts and all weight loss related info.

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