Workout

Front Squat

Quads Barbell

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.

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Bent Over Barbell Row

Back Barbell

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.

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Shotgun Row

Back Bodyweight

Attach a single handle to a low cable. After selecting the correct weight, stand a couple feet back with a wide-split stance.

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Dumbbell Lunge

Quads Dumbbell

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

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Single Leg Romanian Deadlift

Hamstrings Barbell

Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.

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Concentration Curl

Biceps Dumbbell

Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out.

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Dumbbell Goblet Squat

Quads Dumbbell

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out.

Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible.

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Sit Up

Core Bodyweight

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.