Beginner Exercises

EZ-Bar Skullcrusher

Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.

Triceps

Forearms

Fast Skipping

Start in a relaxed position with one leg slightly forward. This will be your starting position.

Finger Curls

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.

Forearms

Flat Bench Leg Pull-In

Lie on an exercise mat or a flat bench with your legs off the end.

Core

Flat Bench Lying Leg Raise

Lie with your back flat on a bench and your legs extended in front of you off the end.

Core

Flexor Incline Dumbbell Curls

Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.

Biceps

Flutter Kicks

On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.

Glutes

Front Box Jump

Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.

Front Cable Raise

Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.

Front Cone Hops (or hurdle hops)

Set up a row of cones or other small barriers, placing them a few feet apart.

Front Dumbbell Raise

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.

Front Incline Dumbbell Raise

Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.

Front Leg Raises

Stand next to a chair or other support, holding on with one hand.

Front Raise And Pullover

Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.

Front Two-Dumbbell Raise

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.

Glute Bridge

A bodyweight hip-extension exercise that targets the glutes with minimal lower-back demand. A foundational hip-hinge prerequisite for heavier loaded variants like the barbell glute bridge or hip thrust.

Glute Kickback

Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.

Glutes

Goblet Squat

Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.

Hack Squat

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.

Hammer Curls

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

Biceps

Hammer Grip Incline DB Bench Press

Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Hamstring-SMR

In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.

Hamstring Stretch

Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.

Heavy Bag Thrust

Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.

Hip Circles (prone)

Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.

Abductors

Adductors

Hip Extension with Bands

Secure one end of the band to the lower portion of a post and attach the other to one ankle.

Glutes