DISCLAIMER

No part of this publication may be reproduced in any form or by any

means, including printing, scanning, photocopying, or otherwise without
the prior written permission of the copyright holder.

The author has attempted to present information that is as accurate and

concrete as possible. The author is not a medical doctor and does not
write in any medical capacity. All medical decisions should be made
under the guidance and care of your primary physician.

The author will not be held liable for any injury or loss that is incurred to
the reader through the application of any of the information herein
contained in this book. The author makes it clear that the medical field is
fast evolving with newer studies being done continuously, therefore the
information in this book is only a researched collaboration of accurate
information at the time of writing.

With the ever-changing nature of the subjects included, the author hopes
that the reader will be able to appreciate the content that has been covered
in this book. While all attempts have been made to verify each piece of
information provided in this publication, the author assumes no
responsibility for any error, omission, or contrary interpretation of the
subject matter present in this book.

Please note that any help or advice given hereof is not a substitution for
licensed medical advice. The reader accepts responsibility in the use of
any information and takes advice given in this book at their own risk. If the
reader is under medication supervision or has had complications with
health-related risks, consult your primary care physician as soon as
possible before taking any advice given in this book.

2
Air Bike Cross Crunch

3
Air Bike Crunch

4
Air Jump Rope

Only need to
hop about 2”
off ground

5
Arnold Press (db)

6
Backward Lunge (bodyweight)

7
Backward Lunge (with db)

8
Band Crunches (bands, high anchor)

9
Bear Rows (db)

10
Bench Dips (bodyweight)

11
Bridge Press (db, 2 arm)

12
 Bridge Press (db, alt.)

don’t touch
ground w/elbow

13
Bulgarian Split Squats (alternative)

14
Bulgarian Split Squat (bodyweight)

15
Bulgarian Split Squat (with db)

16
 Burpee (no pushup)

Hop from pos. #1

to this pos.

Jump up from pos.

#2 then return to
pos. #2 before
hopping back to
pos. #1

17
 Burpee (with pushup)

Hop from pos.

#2 to this pos.

Jump from pos.

#3 to this pos.

18
 Butt Kicks

Try to kick your

butt with you
heels

19
 Calf Raise (bodyweight, 1 leg)

Full stretch at
bottom

Max contraction
at top

20
 Calf Raise (bodyweight, 2 leg)

Full stretch at
bottom

Max contraction
at top

21
Chest Flys (bands, high anchor)

22
Chest Flys (bands, low anchor)

23
Chest Flys (bands, mid anchor)

24
 Chest Flys (db)

Don’t let elbows

touch the ground

25
Chest Press (bands, high anchor)

26
Chest Press (bands, low anchor)

27
 Chest Press (db)

Don’t let elbows

touch the ground

28
Concentration Curls (bands)

29
Concentration Curls (db)

30
Curls (bands, alt., under feet)

31
 Curls (bands, hammer, under feet)

Palms facing in
throughout motion

32
Curls (bands, standing, under feet)

33
Curls (db, hammer)

34
Curls (db, stand, alt. & 2 arm)

2 Arm

Alt.

Alt.

35
Donkey Kicks

36
Face Pulls (bands, high anchor)

37
 Front Delt Raise (db, alt. & 2 arm)

Alt.

Alt.

2 Arm

38
Front Delt Raises (bands, low anchor)

39
Full Bridges

40
Glute Bridge (bodyweight, 1 leg)

41
Glute Bridge (bodyweight, 2 leg)

42
 Glute Bridge (with db)

2 leg with db

Single leg
with db

43
 High Knees

raise knees as
high as possible,
medium tempo

44
 Jog In Place

keep slow
tempo

don’t get out

of breath

Only raise
knees ~ 6”

45
Jumping Jacks

46
 Jumping Lunges

jump from 1st

position to 2nd
position

47
Knee Crunches

48
Knee Strikes

49
Lat Pulldown (bands, high anchor)

50
Lateral Raises (bands, under feet)

51
Lateral Raises (db, standing)

52
Leg Lifts

53
 Lunges (bodyweight)

Take long step

54
 Lunges (bodyweight alternative)

Take shorter step

forward

Don’t go too
deep

55
 Lunges (with db)

Take long step

56
Mountain Climbers

57
Overhead Press (bands, low anchor)

58
 Overhead Press (db, seated, 2 arm & alt.)

2 arm

Alt.

59
Overhead Press (db standing, 2 arm & alt.)

2 arm

Alt.

60
Overhead Tricep Extension (bands, high anchor)

61
Overhead Tricep Extension (bands, mid anchor)

62
Overhead Tricep Extension (db, seated, 1 arm)

63
Overhead Tricep Extension (db, seated, 2 arm)

64
Pike Pushup

65
 Plank (arm raises)

Transfer wt. to left side

when raising rt. arm

Transfer wt. to rt. side

when raising left arm

66
Plank (on hands)

No movement.
Keep core tight

67
 Plank (shoulder taps)

Transfer wt. to left side

when raising rt. arm

Transfer wt. to rt. side

when raising left arm

68
Plank (up, down, up)

69
Plank (with leg raise)

70
Plank (with rotation)

71
 Plank Jump In

jump to this
position

jump back to
starting position

72
Punches

73
 Pushup (alternatives)

Hands facing
straight forward

Start on knees

Flat pushup
on knees

Head elevated
pushup on knees

74
Pushup (diamond)

75
 Pushup (feet elevated)

Hands facing
straight forward

76
 Pushup (head elevated)

Hands facing
straight forward

77
 Pushup (standard)

Hands slightly wider

than shoulders

Hands facing
straight forward

Elbows at ~45
degree angle
to body

78
Pushup (wide hands)

Hands much wider

than shoulders

Hands facing
straight forward

79
 Pushup (bands, under hands)

Hands facing
straight forward

80
 Pushup (deep)

Hands facing
straight forward

81
Rear Delt Flys (bands, high anchor)

82
Rear Delt Raise (db)

83
Renegade Rows (db)

84
Reverse Plank

No movement.
Keep core tight

85
Rows (bands, bent over, under feet)

86
Rows (bands, mid anchor)

87
Rows (bands, seated, low anchor)

88
Rows (db, bent over)

89
Russian Twist (with db)

90
Russian Twist

91
Scissor Kicks

92
Seated Twisting Punch (with db)

93
Side Bends (db)

94
Side Kicks

95
Side Lunges (bodyweight)

96
Side Lunges (with db)

97
Side Plank Rotation

98
Sitting Punches

99
Skaters

100
Skull Crushers (db)

101
Spiderman Plank

102
 Squat (alternative)

Listen to your
body, only go
down as low as
your back &
knees allow

103
Squat (bands, under feet)

104
Squat (bodyweight)

105
Squat (db at shoulders)

106
Squat (db at sides)

107
Squat (db, goblet)

108
Standing Knee to Elbow

109
Standing Twist (bands, mid anchor)

110
Step Ups (bodyweight)

You don’t
have to kick
your knee up

111
 Step Ups (with db)

You don’t have to

take your lead foot
off the table. You
can just step down
with the “off” foot
and then step back
up.

112
Stiff Leg Deadlifts (with db)

113
Straight Arm Pulldown (bands, high anchor)

114
 Superman to Pushup

Start with a
superman

Transition to
pushup

Perform 1
pushup

Transition back
to superman

1 superman & 1
pushup = 1 rep

115
 Superman

Lay completely flat

Raise arms & legs as high as

possible, and hold for 2 sec.

116
Tricep Kickbacks (db)

117
Tricep Pushdown (bands, high anchor)

118
Tricep Pushdown (bands, rev. grip, high anchor)

119
 Wall Sit

Static hold for prescribed

number of seconds

No movement….
Just hold position

120
Wood Chops (bands, high anchor)

121