Exercise Bible

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Fitball Jackknife

EXERCISE EXECUTION Get you fitball ready! Roll onto the ball and assume a pushup position. Resting your shins…

Car Drivers

EXERCISE EXECUTION Grab hold of a weight plate (ensure the load is not too heavy) stand and hold…

Plank and Twist

EXERCISE EXECUTION Start in a plank position (resting on your elbows), hips down and abs braced Raise the…

Pushups

EXERCISE EXECUTION Keeping your hands slightly wider than shoulder width apart, always maintain a straight back and bracing…

Burpees – Cheat

EXERCISE EXECUTION Standing up straight for starting position Bend over and squat down Placing your hands on the…

Suitcase Crunches

EXERCISE EXECUTION Starting position lie on your back with your legs straight Using both hands to hold the…

Reptile Plank

EXERCISE EXECUTION In a straight arm plank position, bring your left knee (bent out to the side and…

Bodyweight Tricep Dips

EXERCISE EXECUTION From a sitting position, place arms behind you with finger pointing forwards Walk feet forward until…

DB Figure 8’s

EXERCISE EXECUTION: Sit up in a crunch position – (seated on the floor lean back 45 degrees) Raising…

Tricep Extension (Skull Crusher)

EXERCISE EXECUTION: Lie back on a flat bench/ or on a mat on the floor holding an BB…

BB Deadlift (Straight Leg)

EXERCISE EXECUTION Start with your feet shoulder width apart Holding the BB with an overhand grip with your…

Weighted Chest Press

EXERCISE EXECUTION Starting position seated on your mat in a crunch position, legs extended (you can modify this…

Hammer Curl

EXERCISE EXECUTION You can do the hammer curl while seated or standing. Grab the correct size DBs your…

FB (Fitball) Preacher Curl

EXERCISE EXECUTION You will need a FB and a pair of DBs for this exercise Place the DBs…

DB Concentration Curl

EXERCISE EXECUTION You can either use a bench, chair, or a fitball to sit on for this exercise….

Plank

  EXERCISE EXECUTION Lying on the floor, supporting your body weight on your toes and your forearms. Your…

BB Bicep Curl

EXERCISE EXECUTION Stand holding a barbell with a shoulder-width grip and your arms extended, hanging down toward the…

BB Upright Row

EXERCISE EXECUTION Stand with your feet shoulder width apart Grab the bar with an overhand grip have your…

BB Squat

EXERCISE EXECUTION Stand with your feet shoulder width apart (or if it feels comfortable a little wider) Have…