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Wide Press Up

Wide Press Up exercise to strengthen your pectorals, performing 2 sets of 8 repetitions

Plank

Abdominal and Core Muscle exercise to strengthen your back and spine, performed twice, holding each pose for 20 seconds

Double Lift Shoulder Press

Double Lift Shoulder Press exercise to strengthen your shoulders, performing 2 sets of 8 repetitions

Shoulder Shrug

Shoulder Shrug exercise to strengthen your shoulders, performing 2 sets of 8 repetitions

Abdominal Crunch

Abdominal and Core Muscle exercise to strengthen your back and spine, performing 2 sets of 8 repetitions

Tricep (8x8)

Tricep exercise program containing: Press Up, Lying Tricep Extension, Tricep Dip, Diamond Press Up, Overhead Tricep Extensions, Close Grip Barbell Bench Press, Tricep Cable Extension and Overhead Cable Extension, performing 8 repetitions of each

Behind Head Pull Up

Behind Head Pull Up exercise to strengthen your back, performing 2 sets of 8 repetitions

External Hip Rotation

Gluteal and Piriformis exercise to strengthen your hip and upper leg, performing 2 sets of 8 repetitions

Abdominals (8x4)

Abdominal exercise program containing: Medicine Ball Rotation, Abdominal Crunch, Mountain Climb and Abdominal Cycling, performing 8 repetitions of each