Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.

Middle Back

Biceps

Lats

Beginner

Isometric Chest Squeezes

While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).

Isometric Neck Exercise - Front And Back

With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.

Neck

Beginner

Isometric Neck Exercise - Sides

With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.

Neck

Beginner

Isometric Wipers

Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.

Jackknife Sit-Up

Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.

Core

Beginner

Janda Sit-Up

Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.

Core

Beginner

JM Press

Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.

Jogging, Treadmill

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.

Kettlebell Pirate Ships

With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.

Shoulders

Core

Beginner

Knee Across The Body

Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)

Knee Circles

Stand with your legs together and hands by your waist.

Knee/Hip Raise On Parallel Bars

Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.

Core

Beginner

Kneeling Arm Drill

This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.

Shoulders

Core

Beginner

Kneeling Cable Crunch With Alternating Oblique Twists

Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.

Core

Beginner

Kneeling Forearm Stretch

Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.

Forearms

Beginner

Kneeling High Pulley Row

Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.

Kneeling Hip Flexor

Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.

Quadriceps

Beginner

Kneeling Single-Arm High Pulley Row

Attach a single handle to a high pulley and make your weight selection.

Knee Tuck Jump

Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.