Skip to main content

Online Exercise System

Search for resistance exercises by:

Name:

Your results

Click on an exercise name to learn more...

1A Seated OH Tricep Extensions

Primary Muscles:

  • Triceps

Equipment:

  • Dumbbell

1A Standing OH Tricep Extension

Primary Muscles:

  • Triceps

Equipment:

  • Dumbbell

1DB Bent Over Dead Stop Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Kettlebells
  • Dumbbell
  • Sandbag

1DB Bent Over Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Kettlebells
  • Dumbbell

1DB Bent Over Row with Pause

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Kettlebells
  • Dumbbell

1DB Chest Press

Primary Muscles:

  • Obliques

Equipment:

  • Dumbbell

1DB Eccentric Chest Press

Primary Muscles:

  • Obliques

Equipment:

  • Dumbbell

1DB Eccentric Incline Press

Primary Muscles:

  • Pecs

Equipment:

  • Dumbbell

1DB Hang Snatch

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

1DB Incline Press

Primary Muscles:

  • Obliques

Equipment:

  • Dumbbell

1DB Iso Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

1DB Lateral Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

1DB Over Head Strict Press

Primary Muscles:

Equipment:

  • Dumbbell

1DB Power Snatch (from the ground)

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

1DB Push Jerk

Primary Muscles:

Equipment:

  • Dumbbell

1DB Push Press

Primary Muscles:

Equipment:

  • Dumbbell

1DB Seated OH Press

Primary Muscles:

Equipment:

  • Dumbbell

1DB Skull Crusher

Primary Muscles:

Equipment:

  • Dumbbell

1DB Squat to OHP

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

1DB Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

1DB Supported Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

1DB Supported Hammer Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

1DB Unsupported Row

Primary Muscles:

  • Rhomboids

Equipment:

  • Dumbbell

1DB Unsupported Row with Hold

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Dumbbell

1KB 2-Handed Clean

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Clean to OH Strict Press

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

1KB Clean to Push Jerk

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

1KB Clean to Push Press

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

1KB Clean to Squat Press

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

1KB Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

1KB Elevated Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

1KB Half Kneeling (HK) 1 Arm OH Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB Half Kneeling (HK) Bottoms Up (BU) 1 Arm OH Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB Half Kneeling 1 Arm OH Press

Primary Muscles:

  • Obliques

Equipment:

  • Kettlebells

1KB Over Head Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB Over Head Push Jerk

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

1KB Over Head Push Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB Over Head Squat

Primary Muscles:

  • Quadriceps

Equipment:

  • Kettlebells

1KB Racked Forward Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

1KB Racked Lateral Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Racked Position Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Racked Reverse Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Racked RFE Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Racked Rotational Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

1KB Racked Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

1KB Racked Squat

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

1KB Racked Squat to OH Press

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Single Arm Clean

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

1KB Single Arm Swing

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

1KB Tall-Kneeling 1Arm OH Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB Tall-Kneeling Bottoms-Up 1Arm OH Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB/DB Contra-lateral Single Leg Romanian Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight
  • Kettlebells
  • Dumbbell

1KB/DB Ipsi-lateral Single Leg Romanian Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight
  • Kettlebells
  • Dumbbell

2A Seated OH Tricep Extension

Primary Muscles:

Equipment:

  • Dumbbell

2A Standing OH Tricep Extension

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Chest Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

2DB Alternating Front Raise

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Hammer Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

2DB Alternating Incline Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Lateral Raise

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Seated OH Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Standing OH Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Bent Arm Lateral Raise

Primary Muscles:

Equipment:

  • Dumbbell

2DB Bent Over Alternating Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Dumbbell

2DB Bent Over Reverse Flyes

Primary Muscles:

Equipment:

  • Dumbbell

2DB Bent Over Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Dumbbell

2DB Bent Over Row with Pause

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Dumbbell

2DB Chest Flyes

Primary Muscles:

Equipment:

2DB Chest Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Chest Press with Pause

Primary Muscles:

Equipment:

  • Dumbbell

2DB Cross Over Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

2DB Eccentric Chest Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Eccentric Incline Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Forward Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Front Raise

Primary Muscles:

Equipment:

  • Dumbbell

2DB Hammer Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

2DB Incline Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Incline Press with Pause

Primary Muscles:

Equipment:

  • Dumbbell

2DB Lateral Raise

Primary Muscles:

Equipment:

  • Dumbbell

2DB Push Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Rear Foot Elevated Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Reverse Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Seated Over Head Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Shrug

Primary Muscles:

  • Trapezius

Equipment:

  • Dumbbell

2DB Skull Crusher

Primary Muscles:

Equipment:

  • Dumbbell

2DB Split Jerk

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Squat to OHP

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Standing OH Strict Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Upright Row

Primary Muscles:

Equipment:

  • Dumbbell

2KB Clean

Primary Muscles:

Equipment:

  • Kettlebells

2KB Clean to OH Push Jerk

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

2KB Clean to OH Push Press

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

2KB Clean to OH Strict Press

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

2KB Clean to Squat Press

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

2KB Half Kneeling (HK) Bottoms-Up (BU) OH Press

Primary Muscles:

  • Obliques

Equipment:

  • Kettlebells

2KB Half-Kneeling (HK) Over Head Press

Primary Muscles:

Equipment:

  • Kettlebells

2KB OH Push Press

Primary Muscles:

Equipment:

  • Kettlebells

2KB Over Head Push Jerk

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

2KB Over Head Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Over Head Strict Press

Primary Muscles:

Equipment:

  • Kettlebells

2KB Racked Forward Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Lateral Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Position Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Position Squat to OH Press

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Position Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Reverse Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked RFE Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Rotational Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Romanian Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

2KB Tall-Kneeling Bottoms-Up Over Head Press

Primary Muscles:

Equipment:

  • Kettlebells

2KB Tall-Kneeling Over Head Press

Primary Muscles:

Equipment:

  • Kettlebells

2KB/DB Single Leg Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight
  • Kettlebells

Ab Coaster

Primary Muscles:

  • Abdominals

Equipment:

  • Ab Coaster

Alternating Med Ball Lateral Toss

Primary Muscles:

Equipment:

  • Medicine Ball

Arnold Press

Primary Muscles:

Equipment:

  • Dumbbell

Back Extension

Primary Muscles:

  • Erector Spinae

Equipment:

  • Body Weight

Barbell Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB 1.5 Back Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

BB 1.5 Over Head (OH) Squat

Primary Muscles:

Equipment:

  • Barbell

BB Alpha Press

Primary Muscles:

Equipment:

  • Barbell

BB Back Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Back Squat with Pause

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Bent Over Row

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Barbell

BB Bent Over Supinated Grip Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Barbell

BB Clean

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Barbell

BB Clean & Jerk

Primary Muscles:

  • Rotator Cuff
  • Trapezius

Equipment:

  • Barbell

BB Clean Pull

Primary Muscles:

Equipment:

  • Barbell

BB Close Grip Bench Press

Primary Muscles:

Equipment:

  • Barbell

BB Curls

Primary Muscles:

  • Biceps

Equipment:

  • Barbell

BB Eccentric Bench Press

Primary Muscles:

Equipment:

  • Barbell

BB Eccentric Bent Over Pronated Grip Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Barbell

BB Eccentric Bent Over Supinated Grip Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Barbell

BB Eccentric Over Head (OH) Squat

Primary Muscles:

Equipment:

  • Barbell

BB Forearm Curls

Primary Muscles:

Equipment:

  • Barbell

BB Forearm Extensions

Primary Muscles:

Equipment:

  • Barbell

BB Forward Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Hang Clean

Primary Muscles:

Equipment:

  • Barbell

BB Hang Clean High Pull

Primary Muscles:

  • Quadriceps

Equipment:

  • Barbell

BB Hang Clean Pull

Primary Muscles:

Equipment:

  • Barbell

BB Hang Power Snatch

Primary Muscles:

Equipment:

  • Barbell

BB Hang Snatch High Pull

Primary Muscles:

Equipment:

  • Barbell

BB Hang Snatch Pull

Primary Muscles:

Equipment:

  • Barbell

BB High Row

Primary Muscles:

Equipment:

  • Barbell

BB Incline Bench Press

Primary Muscles:

Equipment:

  • Barbell
  • Weight Plate

BB Javelin Press

Primary Muscles:

Equipment:

  • Barbell

BB Lateral Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Lateral Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Narrow Grip Curls

Primary Muscles:

  • Biceps

Equipment:

  • Barbell

BB Over Head (OH) Squat

Primary Muscles:

Equipment:

  • Barbell

BB Over Head Squat with Pause

Primary Muscles:

  • Quadriceps

Equipment:

  • Barbell

BB Push Jerk

Primary Muscles:

  • Quadriceps

Equipment:

  • Barbell

BB Push Press

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Reverse Curl

Primary Muscles:

  • Biceps

Equipment:

  • Barbell

BB Reverse Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Seated OH Triceps Extension

Primary Muscles:

Equipment:

  • Barbell

BB Shrug

Primary Muscles:

  • Trapezius

Equipment:

  • Barbell

Bench Press

Primary Muscles:

Equipment:

  • Barbell

Bench Press with Pause

Primary Muscles:

Equipment:

  • Barbell

Cable Machine Biceps Curl

Primary Muscles:

  • Biceps

Equipment:

  • FreeMotion Biceps (F602)

Cable Machine Chest Press

Primary Muscles:

Equipment:

  • FreeMotion Chest (F600)

Cable Machine Shoulder Press

Primary Muscles:

Equipment:

  • FreeMotion Shoulder (F601)

Cable Machine Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • FreeMotion Step (F614)

Cable Machine Triceps Extension

Primary Muscles:

Equipment:

  • FreeMotion Cable Cross
  • FreeMotion Tricep (F603)

Clean and Push Jerk

Primary Muscles:

  • Erector Spinae

Equipment:

  • Barbell

Clean from Blocks

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Barbell

Clean High Pull

Primary Muscles:

Equipment:

  • Barbell

DB Forearm Curls

Primary Muscles:

Equipment:

  • Dumbbell

Eccentric Goblet Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Eccentric Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight
  • Dumbbell

Free Motion Squat

Primary Muscles:

  • Quadriceps

Equipment:

  • FreeMotion Squat (F610)

Front Rack Step Up

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

Front Squat

Primary Muscles:

  • Quadriceps

Equipment:

  • Barbell

Glute-Ham Raise

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight
  • Medicine Ball
  • Kettlebells
  • Dumbbell
  • Sandbag
  • Glute-Ham Developer (GHD)

Goblet 1.5 Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Goblet Cross Over Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Goblet Curtsy Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Goblet Forward Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Goblet Lateral Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Goblet Lateral Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Goblet Rear Foot Elevated Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Goblet Reverse Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Goblet Rotational Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Goblet Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Goblet Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Half Kneeling (HK) Cable Chop

Primary Muscles:

  • Obliques

Equipment:

Half Kneeling (HK) Cable Lift

Primary Muscles:

Equipment:

Hang Power Snatch

Primary Muscles:

Equipment:

Hang Power Snatch

Primary Muscles:

Equipment:

Hang Snatch

Primary Muscles:

Equipment:

  • Barbell

HK 2 Arm Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Resistance Band

KB 1/2 Get Up

Primary Muscles:

  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

KB 1/4 Get Up

Primary Muscles:

  • Obliques

Equipment:

  • Kettlebells

KB 3/4 Get Up

Primary Muscles:

Equipment:

  • Kettlebells

KB Goblet Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

KB Gorilla Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Kettlebells

KB Kayak Row

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Kettlebells

KB Over Head Carry

Primary Muscles:

  • Obliques

Equipment:

  • Kettlebells

KB Romanian Deadlift (RDL)

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

KB Snatch

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

KB Suitcase Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells
  • Barbell
  • Dumbbell

KB Swing

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

KB Turkish Get Up

Primary Muscles:

  • Hamstrings
  • Abdominals
  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

KB Windmill

Primary Muscles:

  • Hamstrings
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

Lat Pull

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Recor Seated Cable Lat Pull

Lateral band hops

Primary Muscles:

Equipment:

  • Resistance Band

Lateral Band Walks

Primary Muscles:

Equipment:

  • Resistance Band

Leg Press

Primary Muscles:

  • Hamstrings
  • Quadriceps

Equipment:

  • Weight Plate
  • Cybex Eagle Leg Press (11040)
  • Hammer Strength Linear Leg Press
  • Hammer Strength Leg Press (Plate Loaded)

Linear Band Jumps

Primary Muscles:

Equipment:

  • Resistance Band

Linear Band Walks

Primary Muscles:

  • Quadriceps

Equipment:

  • Resistance Band

Machine Ab Crunch

Primary Muscles:

  • Abdominals

Equipment:

  • Weight Plate

Machine Abductor

Primary Muscles:

Equipment:

Machine Adductor

Primary Muscles:

Equipment:

Machine Back Extensions

Primary Muscles:

  • Erector Spinae

Equipment:

  • LifeFitness Signature Series Back Extension (FZBE)

Machine Biceps Curl

Primary Muscles:

  • Biceps

Equipment:

  • Cybex Eagle Arm Curl
  • LifeFitness Signature Series Bicep Curl (FZBC),

Machine Chest Fly

Primary Muscles:

Equipment:

  • FreeMotion Chest (F600)

Machine Chest Press

Primary Muscles:

Equipment:

  • Eagle Chest Press
  • Paramount SP-5800 Rotary Chest Press

Machine Hip Extension

Primary Muscles:

  • Gluteals

Equipment:

Machine Incline Press

Primary Muscles:

Equipment:

Machine Lat Pull

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Paramount SP-6100 Pull Down
  • Cybex Eagle Lat Pulldown

Machine Lateral Raise

Primary Muscles:

Equipment:

  • LifeFitness Signature Series Lateral Raise (FZLR)

Machine Leg Extension

Primary Muscles:

  • Quadriceps

Equipment:

  • Cybex Eagle Leg Extension Total RLD (11050)

Machine Low Row

Primary Muscles:

Equipment:

  • Hammer Strength Iso-Lateral High Row

Machine Prone Grip High Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Machine Prone Leg Curl

Primary Muscles:

  • Hamstrings

Equipment:

  • Cybex Eagle Prone Leg Curl Total RLD (11040)

Machine Pull Over

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Life Fitness Seated Pullover

Machine Reverse Fly

Primary Muscles:

  • Trapezius

Equipment:

  • Life Fitness Rear Deltoid/Pectoral Fly

Machine Rotary Twist

Primary Muscles:

  • Obliques

Equipment:

Machine Row (Vertical)

Primary Muscles:

  • Latissimus Dorsi

Equipment:

Machine Seated Leg Curl

Primary Muscles:

  • Hamstrings

Equipment:

Machine Standing Calf

Primary Muscles:

  • Calves

Equipment:

Machine Supine High Grip Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Machine Torso Rotation

Primary Muscles:

  • Abdominals
  • Obliques

Equipment:

Machine Triceps Dip

Primary Muscles:

Equipment:

Machine Triceps Extension

Primary Muscles:

Equipment:

MB Alternating Rotational Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Bent Over Chest Pass

Primary Muscles:

Equipment:

  • Medicine Ball

MB Burpee to OH Slam

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Medicine Ball

MB Burpee to Wall Balls

Primary Muscles:

  • Trapezius

Equipment:

  • Medicine Ball

MB Dead Bugs

Primary Muscles:

Equipment:

  • Medicine Ball

MB Half Kneeling Lateral Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Lateral Hop to Lateral Chest Pass

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Shuffle Step w/ Lateral Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Standing Rotational Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

Med Ball Reaching SL RDL

Primary Muscles:

  • Hamstrings
  • Erector Spinae
  • Abdominals
  • Gluteals

Equipment:

  • Medicine Ball

Neutral Grip Lat Pull

Primary Muscles:

  • Latissimus Dorsi

Equipment:

Physio Ball 1A Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Physio Ball
  • Resistance Band

Physio Ball 2A Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Physio Ball
  • Resistance Band

Power Clean

Primary Muscles:

Equipment:

  • Barbell

Power Snatch

Primary Muscles:

  • Trapezius

Equipment:

  • Barbell

Preacher Curl

Primary Muscles:

  • Biceps

Equipment:

Pull Ups w Pause

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Body Weight

Renegade Rows

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Dumbbell

Reverse Hypers

Primary Muscles:

  • Gluteals

Equipment:

  • Glute-Ham Developer (GHD)

Romanian Dead Lift (RDL)

Primary Muscles:

Equipment:

  • Barbell

Seated Cable Neutral Grip Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Seated Cable Prone Grip Row

Primary Muscles:

  • Trapezius

Equipment:

Seated Cable Straight Bar Prone Grip Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Seated Cable Straight Bar Supinated Grip Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Seated Cable Supinated Grip Row

Primary Muscles:

  • Biceps
  • Trapezius

Equipment:

Seated Calf Raises

Primary Muscles:

  • Calves

Equipment:

Side Plank Band Row

Primary Muscles:

  • Biceps
  • Obliques

Equipment:

  • Resistance Band

Split Squat to Row

Primary Muscles:

  • Quadriceps
  • Biceps
  • Gluteals

Equipment:

  • Resistance Band

Squat to Row

Primary Muscles:

  • Quadriceps
  • Biceps
  • Gluteals

Equipment:

Standing Cable Behind Head Rope Extension

Primary Muscles:

Equipment:

Standing Cable Behind Head SA Rope Extension

Primary Muscles:

Equipment:

Standing Cable Curls

Primary Muscles:

  • Biceps

Equipment:

Standing Cable Front Raise

Primary Muscles:

Equipment:

Standing Cable Lateral Raise

Primary Muscles:

Equipment:

Standing Cable Reverse Curl

Primary Muscles:

  • Biceps

Equipment:

Standing Cable Rope Curls

Primary Muscles:

  • Biceps

Equipment:

Standing Cable Rope Face Pulls

Primary Muscles:

Equipment:

Standing Cable Rope Lat Pull Down

Primary Muscles:

  • Latissimus Dorsi

Equipment:

Standing Cable Rope Press Down

Primary Muscles:

Equipment:

Standing Supinated Grip Cable Press Down

Primary Muscles:

Equipment:

Suitcase Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells
  • Dumbbell

Tall Kneeling 1A Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Resistance Band

Tall Kneeling 2A Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Resistance Band

Tall Kneeling Cable Chop

Primary Muscles:

  • Obliques

Equipment:

Tall Kneeling Cable Lift

Primary Muscles:

  • Obliques

Equipment:

T-Bar Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Tricep Kick Back

Primary Muscles:

Equipment:

  • Dumbbell

Triceps Kick Back

Primary Muscles:

Equipment:

  • Dumbbell

Triple Shuffle-Step MB Lateral Chest Pass

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Medicine Ball

Triple Shuffle-Step MB Lateral OH Throw

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Medicine Ball

Turkish Get Up

Primary Muscles:

  • Abdominals
  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • PVC Pipe
  • Dumbbell

Weighted Pull Ups

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Vest
  • Weight Plate

Widget Walking

Primary Muscles:

Equipment:

X-Walks

Primary Muscles:

  • Quadriceps

Equipment:

  • Resistance Band