Workout Samples

Dynamic Warm Up

Dynamic Warm Up v1

Dynamic Warm Up v2

Dynamic Warm Up v3


Dynamic Warm Up v4

Dynamic Warm Up v5

Tabata Method- Sample Workout

Lower Back Strength- Beginner


IST Program

Workout #9

Workout #10

Workout #11


 SMR-Foam Roller Exercises

Beginner Foam Rolling Routine

IT Band

Hamstring

Calf


TFL

Abductors

Quads

Lats


Stretching

Office Stretching For The Neck

Sternocleidmastoid

Levator Scapulae

Neck Extensors


Scalenes

Erector Spinae

Hamstring (standing)

Latissimus Dorsi


Kneeling Hip Flexors

Pectoral/Chest Stretch

Standing Adductor Stretch

Functional Chest Stretch


Core Exercises

Plank

Side Plank

Plank: Up/Up/Down/Down

SB Rollout


Bridge Floor

Cobra Floor

Back Extensions

Russian Twists


Total Body Exercises

Total Body Extensions

Mountain Climbers

Prisoner Forward Lunge

Prisoner Squats


Spiderman Climber/Push Ups

Renegade Row

Cross Body Mountain Climbers

Push Up with Mountain Climbers


Squat and Press

Centipede

 


Leg Exercises

Forward Lunge

Body Weight Squat

Reverse Lunge

Reverse Lunge to Balance


Lateral Lunge

Lateral Lunge to Balance

Goblet Squat

Goblet Forward or Reverse Lunge


Romanian Deadlift

Single Leg Romanian Deadlift

SB Hamstring Curls

Single Leg Squats


Frog Squats

Box Lunges

Windmill

Calf Raises


Chest Exercises

Push Ups

T- Push Up

DB Chest Press

DB Chest Fly


Standing Cable Chest Press

Standing Cable Chest Fly


Back Exercises 

Lat Pulldown

Seated Row

Straight Arm Pulldown

Standing Cable Row


Cable Rear Delt/Reverse Fly

DB Bent Over Row

One Arm DB Row


Shoulder Exercises

DB Scaption

Standing DB Shoulder Press

Split Legged DB Shoulder Press

Seated DB Shoulder Press


Standing Cable Shoulder Press


Arm Exercises

Standing DB Biceps Curls

Seated DB Biceps Curls

Dips (unassisted)

Dips (bench)


DB Triceps Kickbacks

Standing DB Overhead Triceps Extensions

Seated DB Overhead Triceps Extensions

Triceps Pushdowns