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








Office Stretching For The Neck


Levator Scapulae

Neck Extensors


Erector Spinae

Hamstring (standing)

Latissimus Dorsi

Kneeling Hip Flexors

Pectoral/Chest Stretch

Standing Adductor Stretch

Functional Chest Stretch

Core Exercises


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



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


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