The renegade row is a fantastic full-body exercise that requires total body tension to master. This exercise will challenge your ab strength, increase your core stability, and build your back and quad strength.
Skaters are a cardiovascular exercise in which you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance.
The jump lunge is an advanced variation of a basic walking lunge exercise, bumping up the intensity by adding a jump. Not only is this an excellent cardiovascular exercise, but it also helps develop and improve lower body strength and power, as well as challenge dynamic stability and coordination.
Burpees are one of the most effective bodyweight exercises that increases your heart rate, burns calories and builds muscle in nearly every part of your body.
Twisting pistons are a body weight ab exercise that target the obliques. The move is functional, dynamic and challenging as well as raising your heart rate.
Plank tucks are a great core exercise that gets the heart rate up by jumping in and out of plank position.
Chair dips target the muscles on the back of the upper arms. While the biceps on the front get a lot of attention, you’ll want to focus on the entire arm for the best strength and overall tone.
An easy at-home lat stretch which can help alleviate back pain and shoulder issues.
By using a door frame or other sturdy object to lean against, this exercise puts your lateral deltoid under tension through a greater portion of the range of motion, making each repetition more effective than a standard side raise.
A variation of a basic push up, this exercise engages your chest, shoulders and triceps with an additional focus on your core and lower back.
The narrow grip push up is a variation of the push up that focuses on hitting the triceps.
If you’ve mastered regular pushups and want to target your muscles a little differently, wide pushups are a good option. By positioning your hands further apart, wide pushups target your chest and shoulder muscles more than standard pushups.
Needing to warm up? Butt Kicks can get the blood flowing and also get those hamstrings warmed up!
This challenging core exercise really requires some focus and stability!
A feet on wall push up is an interesting variation on your standard push up as it provides a different direction or stimulus to your working muscles in a standard push up.
No equipment? No problem. This exercise is designed to target your rear delts and to really focus on the retraction of our arms that we so often don’t achieve.
The scoop press is an exercise to put some focus on the anterior deltoid.
This is a clever exercise to help overcome some of the challenges associated with raising the arms and dumb bell to shoulder height in a standard lateral raise. By bending the elbow to a 90 degree angle, it means the initial raise is easier and then at the top of the motion, extension of the arm means that more weight can be used in the downward or eccentric motion of the exercise. This allows us to get that important second part of the movement with more weight.