CALF RAISES The calf raise can either be performed on the ground or an elevated platform such as the base of a workout bench, step or curb. An elevated platform is preferred as it enables a larger range of motion. Holding onto a stable support structure (wall, bench, tree, etc.) wrap one off foot around [...]
OUTER THIGH RAISE The outer thigh raise is an important exercise to keep the hips strong and balanced. Despite traditional thinking, this exercise does not necessarily firm the butt nor is it an exercise exclusive to women. Men generally have tight hips as well as hip muscle imbalances; therefore the outer thigh raise is a [...]
DUMBBELL DEADLIFT The deadlift is a great exercise to develop and strengthen your hamstrings and lower back. It is also a very form dependent movement that has a heavy emphasis on posture and technique. I have seen many variations of this exercise performed incorrectly so when attempting to learn this exercise proceed slowly and err [...]
STEP UPS Use a bench no higher than knee height. Beginners can use a lower bench if necessary. Make sure to keep your back straight and chest up to promote proper posture. Start behind the bench with both feet on the ground. Place one foot up onto bench and step the opposite foot up onto [...]
SQUATS The squat is one of the best exercises as it requires full body coordination and activates many muscles. It is also one of the most challenging exercises to perform correctly. Before moving on to the other variations of the squat, be sure to have a thorough understanding of the technique and posture required to [...]
DUMBBELL SQUAT SWINGS Start with a wide squat stance holding one dumbbell with both hands between your legs. Squat down to the bottom of a squat and as you rise up, raise the dumbbell up to shoulder height. Once at the top of the squat with the dumbbell out in front of you, drop down [...]
LUNGES Start in a standing position with both feet side by side. Step out with one leg with a stride slightly larger than your normal walking stride. As your lead foot hits the ground, drop the opposite knee towards the ground (be sure to not hit the ground! Trust me, it will hurt!). Make sure [...]
DUMBBELL LUNGES WITH TRUNK ROTATION Start in a standing position with your hands at your chest holding one dumbbell with both hands. Step out with one leg with a stride slightly larger than your normal walking stride. As your lead foot hits the ground, drop the opposite knee towards the ground while simultaneously rotating your [...]
BACK LUNGES Start in a standing position with both feet side by side. Step back with one leg with a stride slightly larger than your normal walking stride. As your back foot hits the ground, drop your back knee towards the ground (be sure to not hit the ground! Trust me, it will hurt!). Make [...]
MEDICINE BALL LUNGES Start in a standing position with both feet side by side with the medicine ball at chest height. Step out with one leg with a stride slightly larger than your normal walking stride. As your lead foot hits the ground, drop the opposite knee towards the ground (be sure to not hit [...]