training

Banded Bicep Curl

Banded shoulder press is an excellent exercise for strengthening the shoulders, triceps, and upper back. The resistance band creates extra tension throughout the movement, which helps build stability and strength....

Banded Lateral Walks

Banded lateral walks are an excellent exercise for strengthening the gluteus medius and hip abductors. This exercise helps to stabilize the hips and knees, which is crucial for injury prevention,...

Banded Side Leg Raise

Banded side leg raises are a fantastic exercise to strengthen your hip abductors and glutes. By adding a resistance band, you increase muscle activation, making the exercise more challenging. This...

Banded Push-Up

Banded push-ups are a variation of the classic push-up, where a resistance band is added to increase the intensity. This exercise works on the chest, triceps, shoulders, and core. By...

Resistance Band Bent Over Rows

Banded fire hydrants is an isolated exercise that targets hip flexors, glutes, and core. By adding a resistance band, you increase the intensity, providing an extra challenge to the gluteus...

Band Squats

Band squats are a variation of the classic squat, where a resistance band is used to add extra resistance. This exercise strengthens your thighs, glutes, and core, and can be...

Lunges

Lunges are one of the most effective exercises to strengthen your thighs, glutes, and core. They challenge your muscles in a functional way, as they work with stability and balance...

Side Lunges

Side lunges are an excellent exercise that strengthens inner and outer thighs as well as hips. This exercise differs from traditional lunges by moving sideways, making it ideal for working...

Walking Lunges

Walking Lunges is an excellent exercise for strengthening the lower body as it works the quadriceps, hamstrings, glutes, and core. This exercise differs from stationary lunges as you step forward...

Reverse Lunge

Reverse Lunge is an effective leg exercise that strengthens your quadriceps, hamstrings, glutes, and core. This variation of the traditional forward lunge is gentler on the knees as you step...

Jumping Lunges

Jumping Lunges is an explosive exercise that improves both the strength of your legs and your endurance simultaneously. This plyometric version of traditional lunges engages your quadriceps, hamstrings, glutes, and...

Curtsy Lunge

Curtsy Lunge is an effective exercise that primarily targets the glutes, inner thighs, and quadriceps. By stepping backward and across your body in a "curtsy" movement, you strengthen your glutes...

Jump Squat

Jump Squat is an explosive bodyweight exercise that trains the legs, glutes, and core while also improving your cardiovascular fitness. By adding a jump to a traditional squat, you increase...

Single-Leg Glute Bridge

Single-Leg Glute Bridge is an excellent exercise that primarily targets the glutes, hamstrings, and core. The exercise is a variation of the traditional glute bridge but focuses on one leg...

Donkey Kicks

Donkey Kicks is an effective exercise that focuses on strengthening your glutes and improving hip stability. The exercise is known for isolating the gluteus maximus (the large glute muscle) and...

Superman

The Superman exercise is a fantastic workout for your core, particularly targeting the lower back muscles, glutes, and hamstrings. The exercise is named after the superhero Superman because you lie...

Burpees

Burpees are an effective full-body exercise that combines strength and conditioning training. The exercise activates muscles in both the upper and lower body, including the chest, arms, legs, core, and...

Cossack Squat

Cossack Squat is an exercise that truly tests your flexibility, balance, and leg strength. The exercise targets your inner thigh muscles, hips, and glutes while improving your mobility. The movement...

Spiderman Plank

Spiderman plank is an effective core exercise that works your entire core, as well as your glutes, shoulders, and hip flexors. This variation of the plank gets its name because...

Dumbbell Split Squat

Dumbbell Split Squat is an effective exercise that targets your quadriceps, hamstrings, and glutes. It also helps to improve balance and stability, as the exercise requires each leg to work...

Thrusters

Today we will take a closer look at thrusters, an effective full-body exercise that combines a squat and an overhead press. This exercise trains both the lower body (quadriceps, glutes,...

Suitcase Carry

Suitcase Carry is an excellent exercise that strengthens core stability, lower back, and grip strength. By performing the exercise with a weight in one hand, you activate your oblique muscles...

Man Makers

Man Makers is a full-body exercise that combines several movements such as push-ups, rows, and overhead presses. This exercise trains muscles throughout the body, including shoulders, chest, back, arms, and...

Renegade Row

Renegade Row is an effective combination exercise that trains the back, shoulders, arms, and core. The exercise combines a plank with a row, providing a challenging full-body workout that focuses...

Hollow Body Hold

Hollow Body Hold is an effective static exercise that targets the core, hips, and back. It is often used in gymnastics and functional training to improve strength, stability, and body...

Dumbbell Snatch

Today we will go through the Dumbbell Snatch, an explosive exercise that trains the entire body, especially the shoulders, hips, legs, and core. This exercise improves your strength, power, and...

Pistol Squat

The pistol squat is a single-leg squat that focuses on training the quadriceps, glutes, and core. This exercise is excellent for improving strength, balance, and mobility, and it is one...

Dumbbell Overhead Press

Dumbbell Overhead Press, or in Danish Shoulder Press with Dumbbells, is an excellent exercise that strengthens the shoulders, primarily the deltoid muscle, and also trains the triceps and core. It...

Russian Twists

Russian Twists are an excellent exercise that primarily targets the abdominal muscles, especially the oblique muscles. The exercise is also fantastic for improving balance and stability in the body, as...

Goblet Squat

The Goblet Squat is an effective exercise that focuses on strengthening the legs, glutes, and core. This exercise is perfect for both beginners and advanced practitioners as it helps improve...

Side Plank

Side Plank is an important exercise that strengthens your obliques, hips, and shoulders. The exercise improves balance, stability, and core strength, making it ideal for those who want a stronger...

Dumbbell Front Squat

Dumbbell Front Squat is an excellent exercise that works your thighs, glutes, and core. By placing the dumbbells in front of your body, this exercise helps build strength and stability...

Push up

Push-ups are a classic bodyweight exercise that strengthens the chest, triceps, shoulders, and core. It is an extremely effective exercise that can be performed anywhere without the need for equipment...

Plank

The plank is a fantastic exercise that trains your core as well as activating your shoulders, back, and hips. It is an isometric exercise, meaning you hold a static position...

Bicep Curl

One of the most popular exercises for bicep training is the Bicep Curl. This exercise primarily targets the biceps brachii, which is the large muscle on the front of your...