Standing biceps curl
Workout: Arms
Muscle Group: Biceps
πββοΈ Get Ready: Stand with feet shoulder-width apart, weights in each hand.
πͺ Set, Go: Curl them towards your shoulders & hold for a count. Lower slowly beside your hips. Repeat 12 times.
π₯ Hot Tip: Keep your elbows close to your torso as you curl.
Equipment: Weights (2)
Half-rolled back biceps curl
Workout: Arms
Muscle Group: Biceps
πββοΈ Get Ready: Sit with knees bent, resistance band wrapped around feet. Hold band in fists with thumbs pointing up.
πͺ Set, Go: Curl band towards your shoulder, hold, then return to 90Β°. Repeat 12 times.
π₯ Hot Tip: Keep your lumbar spine in a "C" shape, & shoulders back.
Equipment: Resistance band
Banded zip-ups
Workout: Arms
Muscle Group: Biceps
πββοΈ Get Ready: Stand on a resistance band, feet shoulder-width apart, with thumbs up.
πͺ Set, Go: Lift band to chest level, hold, then lower. Repeat 12 times.
π₯ Hot Tip: Keep pelvis tucked & slight bend in knees.
Equipment: Resistance band
Weighted arm rotations
Workout: Arms
Muscle Group: Biceps
πββοΈ Get Ready: Stand with feet shoulder-width apart. Extend your arms parallel with the floor, elbows slightly bent, holding a weight in each.
πͺ Set, Go: Start with palms facing up. Slowly rotate weights to face down. Rotate back up. This is one rep. Repeat 12 times.
π₯ Hot Tip: Squeeze your core to keep your upper body from swaying.
Equipment: Weights (2)
Wall Pushups
Workout: Arms
Muscle Group: Biceps
πββοΈ Get Ready: Stand facing a wall, feet shoulder-width apart. Place your hands on the wall, slightly wider than shoulders.
πͺ Set, Go: Engage your core. Bend your elbows to bring your chest closer to the wall, then push back to starting position. Repeat 12 times.
π₯ Hot Tip: Focus on keeping your body straight!
Equipment: None
Triceps Pulses
Workout: Arms
Muscle Group: Triceps
πββοΈ Get Ready: Stand with feet shoulder-width apart, hinged forward with a weight in each hand, facing weights to the sky.
πͺ Set, Go: Lift weights upward without arching your back, then pulse back down. Repeat 12 times.
π₯ Hot Tip: Keep your elbows straight, and squeeze shoulder blades together & down as you lift.
Equipment: Weights (2)
Standing Triceps Kickback
Workout: Arms
Muscle Group: Triceps
πββοΈ Get Ready: Stand with feet shoulder-width apart, leaning forward slightly, holding weights by your sides.
πͺ Set, Go: Extend your arms backward to work the triceps. Repeat 12 times.
π₯ Hot Tip: Breathe out when you kick back, and breathe in when you draw forward.
Equipment: Weights (2)
Seated Triceps Dip
Workout: Arms
Muscle Group: Triceps
πββοΈ Get Ready: Sit with feet flat on the floor. Lean slightly back and press hands into the floor in line with shoulders, facing forward.
πͺ Set, Go: Lift hips off the floor by a few inches, hold, then lower to just above the floor & hold. Repeat 12 times.
π₯ Hot Tip: Keep your arms tight to your sides as you raise & lower.
Equipment: Mat
Lying Triceps Extension
Workout: Arms
Muscle Group: Triceps
πββοΈ Get Ready: Lie on your back with a weight in each hand, arms extended to the sky.
πͺ Set, Go: Curl weights towards your forehead, then extend back up. Repeat 12 times.
π₯ Hot Tip: Keep your upper arms stationary; move through your elbow joints.
Equipment: Weight (1)
Half Cobra Push-Up
Workout: Arms
Muscle Group: Triceps
πββοΈ Get Ready: Lay on your stomach, hands pressed into the ground beside armpits, elbows tight to sides.
πͺ Set, Go: Push upper body 6-8" off the ground, hold for 3 counts, then lower down. Repeat 12 times.
π₯ Hot Tip: Press into hands & clench butt as you lift.
Equipment: Mat
Shoulder Shrugs
Workout: Arms
Muscle Group: Traps & Delts
πββοΈ Get Ready: Stand with feet shoulder-width apart, holding weights down at sides.
πͺ Set, Go: Shrug shoulders towards ears, hold, then lower back down. Repeat 12 times.
π₯ Hot Tip: Keep a slight bend in knees & elbows.
Equipment: Weights (2)
Alternating Bent-Over Row
Workout: Arms
Muscle Group: Traps & Delts
πββοΈ Get Ready: Stand beside a bench, holding weight in left hand, right knee & hand on the bench.
πͺ Set, Go: Pull weight towards rib cage, then lower back down. Switch sides. Repeat 12 times alternating sides.
π₯ Hot Tip: Pull in a diagonal motion towards chest, not straight up & down.
Equipment: Weight (1)
Standing Front Raise
Workout: Arms
Muscle Group: Traps & Delts
πββοΈ Get Ready: Stand with feet shoulder-width apart, holding a weight in each hand.
πͺ Set, Go: Lift weights to shoulder height, hold, then lower slowly to sides. Repeat 12 times.
π₯ Hot Tip: Keep torso stationary, arms straight, with a slight bend in elbows.
Equipment: Weights (2)
Blackburn
Workout: Arms
Muscle Group: Traps & Delts
πββοΈ Get Ready: Lie face down on a mat with arms in a βTβ position.
πͺ Set, Go: Lift arms overhead in a βYβ position, then move back to βTβ. Repeat 12 times.
π₯ Hot Tip: Squeeze shoulder blades down & together, away from ears.
Equipment: Mat
Prone 'I' & 'T'
Workout: Arms
Muscle Group: Traps & Delts
πββοΈ Get Ready: Lie face down on a mat, arms in a βTβ position.
πͺ Set, Go: Lift arms overhead in an βIβ position, then move back to βTβ. Repeat 12 times.
π₯ Hot Tip: Focus on lifting with shoulders, not lower back.
Equipment: Mat
Alternating Front & Lateral Raise
Workout: Arms
Muscle Group: Shoulders
πββοΈ Get Ready: Stand with feet shoulder-width apart, holding a weight in each hand.
πͺ Set, Go: Lift one arm to the front and the other to the side, then alternate. Repeat 12 times.
π₯ Hot Tip: Keep elbows slightly bent; widen stance for balance.
Equipment: Weights (2)
Standing Shoulder Press
Workout: Arms
Muscle Group: Shoulders
πββοΈ Get Ready: Stand with feet shoulder-width apart, holding weights at shoulder height in a cactus shape.
πͺ Set, Go: Press weights overhead, hold, then lower to cactus position. Repeat 12 times.
π₯ Hot Tip: Keep head still and push biceps towards ears during press.
Equipment: Weights (2)
Elbow Plank
Workout: Arms
Muscle Group: Shoulders
πββοΈ Get Ready: Lie on your stomach, with forearms on the ground & elbows in line with shoulders.
πͺ Set, Go: Press forearms into the ground, lift body into a straight line, hold for 30 seconds.
π₯ Hot Tip: Tuck tailbone towards stomach & squeeze glutes to keep hips up.
Equipment: Mat
Rear Delt Fly
Workout: Arms
Muscle Group: Shoulders
πββοΈ Get Ready: Stand with feet shoulder-width apart, holding a weight in each hand. Hinge forward to about 45Β°.
πͺ Set, Go: Lift weights to shoulder height, hold, then lower slowly. Repeat 12 times.
π₯ Hot Tip: Squeeze shoulder blades together as you bring weights out to the sides.
Equipment: Weights (2)
Quadruped with Banded 'L'
Workout: Arms
Muscle Group: Shoulders
πββοΈ Get Ready: Get into a quadruped (all fours) position, wrists in line with shoulders, holding the resistance band in each hand.
πͺ Set, Go: Shift weight to left hand, pull band out with right hand to the side, then up. Repeat 12 times, switch sides.
π₯ Hot Tip: Squeeze glutes & press palms to keep spine straight.
Equipment: Resistance band
Walking Lunges
Workout: Legs
Muscle Group: Quads
πββοΈ Get Ready: Stand with feet shoulder-width apart, hands on hips.
πͺ Set, Go: Step forward into a lunge, hold, bring back leg forward, and alternate sides. Repeat 12 times.
π₯ Hot Tip: Engage core for balance, lean forward as you lunge down.
Equipment: None
Goblet Squats
Workout: Legs
Muscle Group: Quads
πββοΈ Get Ready: Stand with feet shoulder-width apart, holding weight close to chest with both hands.
πͺ Set, Go: Squat down, keeping knees aligned with ankles, squeeze butt to stand. Repeat 12 times.
π₯ Hot Tip: Distribute weight evenly on feet for balance.
Equipment: Weight (1)
Single Leg Stretch
Workout: Legs
Muscle Group: Quads
πββοΈ Get Ready: Lie on your back & float both legs into a double tabletop, arms by sides.
πͺ Set, Go: Exhale, extend one leg diagonally forward. Inhale, bring back to tabletop. Alternate sides. Repeat 12 times.
π₯ Hot Tip: For a challenge, float arms & move into a lower ab curl.
Equipment: Mat
Single Leg Raise
Workout: Legs
Muscle Group: Quads
πββοΈ Get Ready: Lie on your back, arms by sides, palms up or under hips for support.
πͺ Set, Go: Lift one leg towards the sky, hold, then lower back down. Repeat 12 times.
π₯ Hot Tip: If hips are tight, slightly bend grounded leg for support.
Equipment: Mat
Split Squats
Workout: Legs
Muscle Group: Hammies
πββοΈ Get Ready: Stand with feet hip-width apart, hands on hips. Step back into a reverse lunge, front leg at 90Β°.
πͺ Set, Go: Push up to straighten front leg, hold, then bend back to 90Β°. Repeat 12 times.
π₯ Hot Tip: Drive pressure through your big toe for balance.
Equipment: Mat
Good Morning
Workout: Legs
Muscle Group: Hammies
πββοΈ Get Ready: Stand with feet hip-width apart, knees slightly bent, hands clasped behind head.
πͺ Set, Go: Hinge at hips, push butt back to parallel, hold, then return to standing. Repeat 12 times.
π₯ Hot Tip: Pinch shoulder blades together & keep core tight.
Equipment: Weight (1)
Side Lunges
Workout: Legs
Muscle Group: Hammies
πββοΈ Get Ready: Stand with feet wider than hips, feet slightly pointed out, hands on hips.
πͺ Set, Go: Shift weight to one leg, bend knee, stick butt out, hold, then push back to standing. Alternate sides. Repeat 12 times.
π₯ Hot Tip: Focus on pressing weight into feet during lunges.
Equipment: Mat
Dumbbell Glute Bridge
Workout: Legs
Muscle Group: Hammies
πββοΈ Get Ready: Lie on your back, knees bent with feet hip-width apart. Place a weight on your hips, holding it with both hands.
πͺ Set, Go: Lift hips towards the ceiling, squeezing glutes, hold, then lower back down. Repeat 12 times.
π₯ Hot Tip: Maintain a neutral spine by tucking pelvis up towards chest as you lift.
Equipment: Weight (1)
Toe Extension
Workout: Legs
Muscle Group: Calves
πββοΈ Get Ready: Lie on your back with legs stretched out, feet on a resistance band. Hold band ends in hands, forming a βVβ with feet.
πͺ Set, Go: Point toes, then flex. Repeat 12 times.
π₯ Hot Tip: Keep tailbone curled towards chest for neutral spine.
Equipment: Resistance band
Mountain Climbers
Workout: Legs
Muscle Group: Calves
πββοΈ Get Ready: Lie on your stomach, then push up into plank position, keeping abs tight and body in a straight line.
πͺ Set, Go: Piston knees towards chest quickly, alternating sides. Repeat 12 times.
π₯ Hot Tip: Keep core tight, avoid pushing butt up.
Equipment: Mat
Downward Dog
Workout: Legs
Muscle Group: Calves
πββοΈ Get Ready: Get into a comfortable position on hands and knees.
πͺ Set, Go: Lift knees off the floor, bring hips back & up, stretch chest towards feet, head between arms. Hold for 30 seconds.
π₯ Hot Tip: Donβt worry about straight legs; bend knees if needed for proper form.
Equipment: Mat
Squats with Heel Raise
Workout: Legs
Muscle Group: Calves
πββοΈ Get Ready: Stand with feet hip-width apart, toes facing forward, hands on hips.
πͺ Set, Go: Raise onto toes, lower into squat position, then lower heels to ground and return to standing. Repeat 12 times.
π₯ Hot Tip: Push hips forward to help return to standing, press into toes during squat.
Equipment: Mat
Banded Standing Abduction
Workout: Legs
Muscle Group: Outer Thighs
πββοΈ Get Ready: Stand with feet hip-width apart, resistance band above ankles.
πͺ Set, Go: Slowly lift right leg out to the side, hold, then lower. Repeat 12 times per side.
π₯ Hot Tip: Tuck pelvis towards stomach to keep spine straight.
Equipment: Resistance band
Low, Banded Jumping J's
Workout: Legs
Muscle Group: Outer Thighs
πββοΈ Get Ready: Stand with feet shoulder-width apart, resistance band above knees, hands on hips, hips back to almost a squat.
πͺ Set, Go: Jump feet out and in while maintaining band tension. Repeat 12 times.
π₯ Hot Tip: Look forward, not down, as you jump.
Equipment: Resistance band
Diamond Kicks
Workout: Legs
Muscle Group: Outer Thighs
πββοΈ Get Ready: Lie on back, legs outstretched, hands on hips. Bring legs to tabletop, keeping ankles together, knees apart.
πͺ Set, Go: Kick legs out, then return feet to knee-width alignment. Repeat 12 times.
π₯ Hot Tip: Keep knees as wide as possible.
Equipment: Mat
Bear Hold & Drop
Workout: Abs
Muscle Group: Upper Abs
πββοΈ Get Ready: Get into a quadruped position, wrists under shoulders, knees over hips.
πͺ Set, Go: Lift knees slightly off ground, engage core, then lower. Repeat 12 times.
π₯ Hot Tip: Transfer weight forward until felt in chest and shoulders; keep spine straight.
Equipment: Mat
Double Leg Stretch
Workout: Abs
Muscle Group: Upper Abs
πββοΈ Get Ready: Lie on back, hugging knees to chest. Lift head and shoulders off mat.
πͺ Set, Go: Extend legs above 45Β° and arms overhead, then bring arms to sides as you hug legs to chest. Repeat 12 times.
π₯ Hot Tip: Squeeze inner thighs and glutes when extending legs.
Equipment: Mat
Dead Bug
Workout: Abs
Muscle Group: Upper Abs
πββοΈ Get Ready: Lie on your back, legs & arms extended towards the ceiling.
πͺ Set, Go: Slowly move right arm & left leg away from each other, keeping a neutral spine. Return to center, switch sides. Repeat 12 times.
π₯ Hot Tip: Slow down, focusing on core stability.
Equipment: Mat
Plank Toe Taps
Workout: Abs
Muscle Group: Upper Abs
πββοΈ Get Ready: Get into a forearm plank, elbows under shoulders, spine straight.
πͺ Set, Go: Tap right foot out, then left, about an inch. Repeat 12 times.
π₯ Hot Tip: Move only your lower body, keeping hips and shoulders stable.
Equipment: Mat
Flutter Kick
Workout: Abs
Muscle Group: Lower Abs
πββοΈ Get Ready: Lie on your back, legs extended to 45Β°, slight knee bend, lift head & shoulders off mat.
πͺ Set, Go: Slowly kick one foot up, then down, alternating sides like swimming. Repeat 12 times.
π₯ Hot Tip: Press hands under butt to keep back flat.
Equipment: Mat
Scissor Kick
Workout: Abs
Muscle Group: Lower Abs
πββοΈ Get Ready: Lie on your back, legs extended to 45Β°, slight knee bend, lift head & shoulders off mat.
πͺ Set, Go: Swing right foot over left, then left over right. Repeat 12 times.
π₯ Hot Tip: Keep core tight and make movements rhythmic.
Equipment: Mat
Banded Glute Bridge March
Workout: Abs
Muscle Group: Lower Abs
πββοΈ Get Ready: Lie on back, knees bent, feet on floor, band above knees, lift into bridge position.
πͺ Set, Go: Keep pelvis level, lift one foot off ground, then alternate. Repeat 12 times.
π₯ Hot Tip: Focus on long spine, rest hands on hips to monitor alignment.
Equipment: Resistance band
Standing Knee Lifts
Workout: Abs
Muscle Group: Lower Abs
πββοΈ Get Ready: Stand with feet hip-width apart, hands on hips.
πͺ Set, Go: Shift weight to left foot, lift right leg to 90Β°, lower, and repeat on the other side. Repeat 12 times.
π₯ Hot Tip: Keep core tight, and look ahead to maintain balance.
Equipment: Mat
Mermaid
Workout: Abs
Muscle Group: Obliques
πββοΈ Get Ready: Sit on left hip, legs bent at 90Β° to the right, left hand on mat, right arm extended overhead.
πͺ Set, Go: Keep left hip grounded as you reach right arm up and over, then return to start. Repeat 12 times per side.
π₯ Hot Tip: Keep raised arm in front of ear to keep shoulders down.
Equipment: Mat
Tabletop Toe Taps
Workout: Abs
Muscle Group: Obliques
πββοΈ Get Ready: Lie on back, knees bent, tailbone tucked, thighs together, lift legs to tabletop.
πͺ Set, Go: Lower one foot to floor without arching back, then switch. Repeat 12 times per side.
π₯ Hot Tip: Keep core tight, hands under hips for spine support.
Equipment: Mat
Pilates Spine Twist
Workout: Abs
Muscle Group: Obliques
πββοΈ Get Ready: Sit on mat, legs extended in front, arms out to sides in line with shoulders.
πͺ Set, Go: Twist to left until right hip lifts slightly, return to center, then repeat on right. Repeat 12 times.
π₯ Hot Tip: Keep hips facing forward and shoulders down.
Equipment: Mat
Oblique Tuck-Ups
Workout: Abs
Muscle Group: Obliques
πββοΈ Get Ready: Sit on left hip, legs bent at 90Β° to right, left arm pressing into floor, right hand on back of head.
πͺ Set, Go: Bring knees towards elbows in a crunch, then return to start. Repeat 12 times per side.
π₯ Hot Tip: Go slow, keeping body tight during each crunch.
Equipment: Mat
Bridged Lying Arms Switch
Workout: Abs
Muscle Group: Transverse Abdominis
πββοΈ Get Ready: Lie on your back, knees bent, feet flat, arms by sides. Lift into a bridge, arms extended towards the ceiling.
πͺ Set, Go: Move one arm forward, other back, then return to center. Repeat on the other side. Repeat 12 times.
π₯ Hot Tip: Keep hips level and lifted throughout the arm movement.
Equipment: Mat
Tabletop Hold
Workout: Abs
Muscle Group: Transverse Abdominis
πββοΈ Get Ready: Lie on your back, knees bent, feet flat on the floor. Raise legs to a tabletop position (90Β°).
πͺ Set, Go: Hold this position for a 30-second count.
π₯ Hot Tip: Tuck tailbone towards chin and keep spine neutral.
Equipment: Mat
Bird Dog Crunch
Workout: Abs
Muscle Group: Transverse Abdominis
πββοΈ Get Ready: Start on all fours, wrists under shoulders, spine neutral. Lift left arm and right leg.
πͺ Set, Go: Bring left elbow to right knee, then extend back out. Repeat 12 times per side.
π₯ Hot Tip: Keep core tight and hips level throughout.
Equipment: Mat
Bent Knee Fallouts
Workout: Abs
Muscle Group: Transverse Abdominis
πββοΈ Get Ready: Lie on your back, knees bent at 90Β°, arms by your sides.
πͺ Set, Go: Lower legs to one side, return to center, then repeat on the other side. Repeat 12 times per side.
π₯ Hot Tip: Press palms into the mat to stay anchored.
Equipment: Mat
