Abdomen
3/4 Sit-Up
Lie down on the floor and secure your feet. Your legs should be bent at the knees.
Peso Corporal
iniciante
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Catalogo
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873 exercicios visiveis
Abdomen
Lie down on the floor and secure your feet. Your legs should be bent at the knees.
Posterior de Coxa
Lie on your back, with one leg extended straight out.
Abdomen
Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps o...
Abdomen
Hold the Ab Roller with both hands and kneel on the floor.
Adutores
Lie face down with one leg on a foam roll.
Adutores
Lie on your back with your feet raised towards the ceiling.
Abdomen
Clean and press a kettlebell overhead with one arm.
Abdomen
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it....
Quadriceps
Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
Biceps
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Abdomen
Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
Biceps
Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
Quadriceps
Assume a comfortable stance with one foot slightly in front of the other.
Ombros
Move the cables to the bottom of the tower and select an appropriate weight.
Ombros
In a standing position, hold a pair of dumbbells at your side.
Peito
Lie on the floor with two kettlebells next to your shoulders.
Posterior de Coxa
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Ombros
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do...
Costas
Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handle...
Costas
Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of ...
Panturrilha
Use a sturdy object like a squat rack to hold yourself.
Gluteos
From a lying position, bend your knees and keep your feet on the floor.
Panturrilha
Begin seated on the ground with your legs bent and your feet on the floor.
Ombros
Place a bar on the ground behind the head of an incline bench.
Ombros
Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
Ombros
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to you...
Peito
Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury...
Lombar
This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.
Lombar
Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small f...
Lombar
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typicall...
Ombros
Run a band around a stationary post like that of a squat rack.
Quadriceps
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
Ombros
This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
Panturrilha
Place a balance board in front of you.
Posterior de Coxa
Begin on the floor laying on your back with your feet on top of the ball.
Costas
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
Posterior de Coxa
Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
Posterior de Coxa
Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
Adutores
Anchor a band around a solid post or other object.
Ombros
Begin with your arms extended straight out in front of you, holding the band with both hands.
Triceps
Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
Abdomen
For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead....
Abdomen
Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
Peito
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold i...
Biceps
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starti...
Biceps
Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
Lombar
Stand in front of a loaded barbell.
Quadriceps
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step ...
Gluteos
Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is direct...
Peito
Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck ...
Quadriceps
Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wrap...
Gluteos
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
Peito
Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and ho...
Ombros
Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will...
Quadriceps
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step ...
Ombros
Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
Abdomen
Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
Panturrilha
Place a block about 12 inches in front of a flat bench.
Ombros
Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
Trapezio
Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than ...
Trapezio
Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoul...
Abdomen
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
Quadriceps
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. Th...
Quadriceps
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, st...
Quadriceps
This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit de...
Quadriceps
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat ...
Quadriceps
Begin standing with your feet shoulder width apart and a barbell across your upper back.
Ombros
For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your sta...
Quadriceps
Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat an...
Peito
Sit upright on the floor with your partner behind you.
Triceps
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully exte...
Quadriceps
Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
Triceps
Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench...
Peito
Using a flat bench secure a band under the leg of the bench that is nearest to your head.
Triceps
Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
Quadriceps
Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
Costas
Lie on a flat bench with a barbell using a shoulder grip width.
Peito
Place a dumbbell standing up on a flat bench.
Abdomen
Lay flat on the floor with your arms next to your sides.
Costas
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 ...
Ombros
Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
Ombros
Select a weight and hold the handle of the low pulley with your right hand.
Costas
Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot ...
Costas
Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot ...
Costas
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almo...
Costas
With a dumbbell in each hand (palms facing each other), 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 t...
Abdomen
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do ...
Quadriceps
To begin, seat yourself on the bike and adjust the seat to your height.
Quadriceps
To begin, seat yourself on the bike and adjust the seat to your height.
Triceps
Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked...
Triceps
Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your ...
Triceps
Position a bar in a rack at chest height.
Peito
Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
Costas
Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your ...
Quadriceps
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
Quadriceps
Begin standing with your feet shoulder width apart and your hands on your hips.
Abdomen
Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
Antebracos
Initiate the exercise by standing upright with a kettlebell in one hand.
Abdomen
Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
Posterior de Coxa
Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
Posterior de Coxa
You will need several boxes lined up about 8 feet apart.
Quadriceps
The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim...
Quadriceps
Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dum...
Quadriceps
Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
Biceps
Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.
Ombros
Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle betwee...
Abdomen
Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.
Gluteos
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
Peito
Sit on the machine with your back flat on the pad.
Peito
Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about ...
Peito
To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
Abdomen
Kneel below a high pulley that contains a rope attachment.
Quadriceps
Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
Biceps
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
Quadriceps
Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
Costas
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
Triceps
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
Ombros
Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's hei...
Peito
Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
Abdomen
Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.
Triceps
Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
Triceps
With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
Biceps
Place a preacher bench about 2 feet in front of a pulley machine.
Ombros
Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
Abdomen
Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
Triceps
Attach a rope to the bottom pulley of the pulley machine.
Ombros
Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
Abdomen
Connect a standard handle attachment, and position the cable to a middle pulley position.
Abdomen
Seat on a flat bench with your back facing a high pulley.
Ombros
Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind y...
Ombros
Move the cables to the bottom of the towers and select an appropriate weight.
Trapezio
Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
Antebracos
Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
Trapezio
Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting positio...
Panturrilha
Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform.
Panturrilha
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
Panturrilha
Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasin...
Panturrilha
Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.
Panturrilha
Stand facing a wall from a couple feet away.
Panturrilha
Stand facing a wall from several feet away. Stagger your stance, placing one foot forward.
Panturrilha
Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be...
Quadriceps
This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy object...
Ombros
While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This ...
Adutores
Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
Lombar
Position yourself on the floor on your hands and knees.
Costas
Begin standing while facing a wall or a partner.
Triceps
You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows sh...
Peito
Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular ...
Posterior de Coxa
Sit upright in a chair and grip the seat on the sides.
Costas
Sit upright on a chair.
Quadriceps
To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
Ombros
Sit on the edge of a chair, gripping the back of it.
Peito
Start off by standing with your legs together, holding a bodybar or a broomstick.
Peito
Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
Peito
Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
Peito
Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
Peito
Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
Peito
Get on your hands and knees next to an exercise ball.
Lombar
Get on your hands and knees, walk your hands in front of you.
Costas
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
Pescoco
Get into a seated position on the floor.
Ombros
The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
Posterior de Coxa
With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest u...
Posterior de Coxa
Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulde...
Quadriceps
With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up,...
Trapezio
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Ombros
With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up,...
Ombros
Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip th...
Quadriceps
With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, ...
Peito
Move into a prone position on the floor, supporting your weight on your hands and toes.
Triceps
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Triceps
Place a dumbbell standing up on a flat bench.
Biceps
Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This w...
Triceps
Lie on a flat bench with an EZ bar loaded to an appropriate weight.
Biceps
Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape o...
Costas
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raise...
Triceps
Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your startin...
Biceps
Hold a barbell with both hands, palms up and a few inches apart.
Abdomen
Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
Quadriceps
With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
Biceps
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
Abdomen
Lie flat on your back and bend your knees about 60 degrees.
Biceps
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
Peito
Secure an exercise band around a stationary post.
Lombar
Stand with your feet shoulder width apart. This will be your starting position.
Ombros
In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes an...
Abdomen
Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.
Abdomen
Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
Abdomen
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart...
Ombros
Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. Th...
Lombar
Sit up on the floor.
Abdomen
Begin lying on your back with your hands extended above you toward the ceiling.
Lombar
To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a...
Lombar
You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.
Peito
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Triceps
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Abdomen
Secure your legs at the end of the decline bench and lie down.
Peito
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Peito
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Triceps
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Triceps
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Abdomen
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Peito
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
Abdomen
Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
Peito
Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider th...
Lombar
Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend ...
Quadriceps
For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
Triceps
Sit securely in a dip machine, select the weight and firmly grasp the handles.
Peito
For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
Triceps
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Panturrilha
For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact...
Posterior de Coxa
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Ombros
Hold a kettlebell by the handle in each hand.
Ombros
Clean two kettlebells to your shoulders.
Ombros
Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
Abdomen
Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pul...
Quadriceps
Begin standing with your knees slightly bent.
Gluteos
Lie facedown on top of an exercise ball.
Biceps
Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
Peito
Position low boxes or other platforms 2-3 feet apart.
Biceps
Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
Peito
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Peito
Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
Biceps
Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting positi...
Posterior de Coxa
Begin standing with a dumbbell in each hand with your feet shoulder width apart.
Triceps
Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
Peito
Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Costas
Using a neutral grip, lean into an incline bench.
Ombros
Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
Quadriceps
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Ombros
While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg o...
Antebracos
Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
Ombros
While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
Antebracos
Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
Ombros
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
Triceps
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
Ombros
Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be r...
Biceps
Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred...
Ombros
Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell ...
Quadriceps
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Ombros
This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
Quadriceps
Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
Panturrilha
Place a block on the floor about 12 inches from a flat bench.
Ombros
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
Trapezio
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
Abdomen
Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your star...
Quadriceps
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Quadriceps
Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).
Quadriceps
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Triceps
Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
Costas
Stand with your feet shoulder width apart. This will be your starting position.
Peito
Stand with your hands together, arms extended directly in front of you. This will be your starting position.
Biceps
Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close...
Triceps
Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
Ombros
Sit or stand with your feet slightly apart.
Abdomen
Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.
Peito
Stand up straight.
Quadriceps
Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
Costas
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
Quadriceps
To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight...
Abdomen
Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso sho...
Abdomen
Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
Peito
Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over...
Ombros
Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
Ombros
Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
Ombros
Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
Ombros
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Antebracos
There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the i...
Quadriceps
Start in a relaxed position with one leg slightly forward. This will be your starting position.
Antebracos
Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
Peito
Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
Abdomen
Lie on an exercise mat or a flat bench with your legs off the end.
Abdomen
Lie with your back flat on a bench and your legs extended in front of you off the end.
Biceps
Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incli...
Posterior de Coxa
You can use a partner for this exercise or brace your feet under something stable.
Triceps
Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the b...
Triceps
Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
Gluteos
On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
Panturrilha
This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot a...
Peito
Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
Quadriceps
This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
Quadriceps
Cross your arms over your chest.
Quadriceps
Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
Abdomen
Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
Quadriceps
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. Once the correct height is chosen and the bar is loaded, b...
Quadriceps
This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is...
Posterior de Coxa
Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
Ombros
Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
Quadriceps
Set up a row of cones or other small barriers, placing them a few feet apart.
Ombros
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
Ombros
Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each tim...
Posterior de Coxa
Stand next to a chair or other support, holding on with one hand.
Ombros
While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at t...
Peito
Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
Quadriceps
To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean g...
Quadriceps
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do...
Ombros
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
Costas
Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing...
Costas
Grasp the pull-up bar with a shoulder width underhand grip.
Posterior de Coxa
Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
Gluteos
Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spac...
Quadriceps
Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
Posterior de Coxa
Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched to...
Posterior de Coxa
Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shou...
Abdomen
Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
Adutores
Sit on the floor with your knees bent and feet together.
Adutores
Begin in a pushup position on the floor. This will be your starting position.
Quadriceps
Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Biceps
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Peito
Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Posterior de Coxa
In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your ...
Posterior de Coxa
Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
Ombros
With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
Quadriceps
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Quadriceps
Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
Posterior de Coxa
Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forwar...
Posterior de Coxa
Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forwar...
Posterior de Coxa
Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
Abdomen
Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This...
Abdomen
Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facili...
Quadriceps
This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same posi...
Peito
Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starti...
Biceps
Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your s...
Abdutores
Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
Gluteos
Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Quadriceps
Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Gluteos
After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or simi...
Lombar
Seat yourself on the floor.
Lombar
Lie down on your back and pull both knees up to your chest.
Posterior de Coxa
Set up a row of hurdles or other small barriers, placing them a few feet apart.
Lombar
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Lombar
With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. A...
Abdutores
Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
Abdutores
Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
Posterior de Coxa
Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
Triceps
Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
Costas
Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
Peito
Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about ...
Peito
To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
Peito
Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Biceps
Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your ...
Peito
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
Peito
Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
Peito
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
Biceps
Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them ...
Biceps
Hold a dumbbell in each hand and lie back on an incline bench.
Peito
Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
Triceps
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Peito
For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
Peito
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Peito
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Peito
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Posterior de Coxa
Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position.
Quadriceps
Lie face down on the floor, with a rope, belt, or band looped around one foot.
Ombros
Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
Costas
Position a bar in a rack to about waist height. You can also use a smith machine.
Costas
Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on t...
Ombros
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Quadriceps
Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
Peito
While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fing...
Pescoco
With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
Pescoco
With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.
Peito
Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.
Triceps
Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having ...
Abdomen
Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
Abdomen
Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your star...
Quadriceps
Place a barbell on the floor.
Ombros
This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders for...
Quadriceps
This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet ...
Quadriceps
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight t...
Lombar
To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
Ombros
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.
Posterior de Coxa
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
Abdomen
Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
Posterior de Coxa
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
Posterior de Coxa
Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
Abdomen
Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
Ombros
With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.
Quadriceps
Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
Ombros
Sit on the floor and spread your legs out comfortably.
Ombros
Clean two kettlebells two your shoulders.
Trapezio
Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your...
Ombros
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do...
Ombros
Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
Ombros
Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
Abdomen
Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettl...
Costas
Grip the rings using a false grip, with the base of your palms on top of the rings.
Gluteos
Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the f...
Panturrilha
Stand with your legs together and hands by your waist.
Abdomen
Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
Posterior de Coxa
Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
Ombros
This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
Abdomen
Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.
Triceps
Place a bench sideways in front of a high pulley machine.
Antebracos
Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.
Costas
Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This wil...
Quadriceps
Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
Gluteos
Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier...
Costas
Attach a single handle to a high pulley and make your weight selection.
Gluteos
Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. You...
Abdomen
Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
Ombros
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
Adutores
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
Adutores
Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
Adutores
Position a number of cones in a row several feet apart.
Ombros
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles sh...
Costas
While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
Peito
Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for suppor...
Posterior de Coxa
Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
Quadriceps
For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars....
Gluteos
While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
Quadriceps
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we ...
Abdomen
Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting pos...
Peito
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
Quadriceps
Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward wi...
Peito
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up an...
Costas
Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip....
Peito
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and y...
Costas
Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting positio...
Ombros
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and h...
Trapezio
Load the pins to an appropriate weight. Position yourself directly between the handles.
Posterior de Coxa
This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to ...
Posterior de Coxa
Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
Quadriceps
You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
Ombros
Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your ch...
Costas
Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utili...
Quadriceps
Kneel on the floor, holding your heels with both hands.
Peito
To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
Triceps
Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
Ombros
Sit on a low pulley row machine with a rope attachment.
Lombar
In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
Abdomen
Lie on your stomach with your arms out to your sides. This will be your starting position.
Posterior de Coxa
Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
Quadriceps
Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forwa...
Adutores
Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position.
Biceps
Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
Costas
Place a cambered bar underneath an exercise bench.
Biceps
Place a flat bench in front of a high pulley or lat pulldown machine.
Triceps
While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell gra...
Triceps
While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it ...
Abdutores
Lie on your back with your legs extended.
Triceps
Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the e...
Pescoco
Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of ...
Pescoco
Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the en...
Gluteos
Lie on your back with your partner kneeling beside you.
Posterior de Coxa
Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to ...
Biceps
Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z...
Posterior de Coxa
Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg...
Quadriceps
Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.
Ombros
While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
Quadriceps
Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and...
Ombros
While holding a dumbbell in each hand, lay with your chest down on a flat bench.
Biceps
Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
Costas
Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step...
Triceps
Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
Peito
Sit down on the Chest Press Machine and select the weight.
Biceps
Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
Biceps
Sit down on the Preacher Curl Machine and select the weight.
Ombros
Sit down on the Shoulder Press Machine and select the weight.
Triceps
Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
Peito
You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
Abdomen
For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.
Ombros
Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
Costas
Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each ot...
Costas
Stand so your feet are shoulder width apart and your hands are on your hips.
Costas
Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your ...
Abdutores
Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
Quadriceps
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting positio...
Posterior de Coxa
This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
Posterior de Coxa
Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the h...
Costas
Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
Quadriceps
Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Quadriceps
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your fee...
Quadriceps
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. Once the correct height is chosen and the bar is loaded, s...
Posterior de Coxa
Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be up...
Pescoco
Using a muscle roller or a rolling pin, place the roller behind your head and against your neck. Make sure that you do not place the roller directly against the spine, but turned slightly so that the ...
Peito
Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold i...
Abdomen
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
Abdomen
Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
Quadriceps
Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
Quadriceps
Lie on a flat bench or step, and hang one leg and arm over the side.
Quadriceps
Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
Costas
Choose a flat bench and place a dumbbell on each side of it.
Peito
Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
Abdomen
Connect a standard handle to a tower. Move cable to highest pulley position.
Ombros
Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your na...
Posterior de Coxa
Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
Ombros
Hold a kettlebell by the handle.
Peito
Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
Ombros
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that ...
Ombros
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so t...
Ombros
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so t...
Ombros
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that ...
Costas
Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to ...
Ombros
Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
Ombros
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that ...
Ombros
Hold a kettlebell in one hand by the handle.
Posterior de Coxa
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Costas
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Abdomen
Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.
Posterior de Coxa
Place one kettlebell between your feet.
Quadriceps
Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so...
Quadriceps
Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
Ombros
Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand th...
Gluteos
Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
Costas
From a standing position, place a bent arm against a wall or doorway.
Costas
For this exercise, start out by placing a towel around a chin up bar.
Peito
Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
Biceps
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
Triceps
Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
Costas
Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
Triceps
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to p...
Triceps
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to ...
Quadriceps
Lie facedown on the floor.
Costas
Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hol...
Gluteos
Start off by lying on the floor.
Quadriceps
Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other...
Posterior de Coxa
Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
Abdomen
Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
Biceps
To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
Costas
Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This wi...
Costas
Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
Quadriceps
Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
Abdomen
Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.
Triceps
Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This wil...
Abdomen
Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
Abdomen
Connect a standard handle to a tower, and position the cable to shoulder height.
Antebracos
Start out by placing two dumbbells on one side of a flat bench.
Antebracos
Start out by placing a barbell on one side of a flat bench.
Antebracos
Start out by placing a barbell on one side of a flat bench.
Antebracos
Start out by placing two dumbbells on one side of a flat bench.
Triceps
Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
Lombar
Lie down with your feet on the floor, heels directly under your knees.
Panturrilha
Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in fro...
Panturrilha
In a seated position, loop a belt, rope, or band around one foot. This will be your starting position.
Gluteos
Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
Triceps
Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
Gluteos
Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
Abdomen
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Antebracos
Grab two wide-rimmed plates and put them together with the smooth sides facing outward
Abdomen
Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly ...
Posterior de Coxa
For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
Quadriceps
Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
Peito
Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your startin...
Peito
Move into a prone position on the floor, supporting your weight on your hands and toes.
Panturrilha
In a seated position, loop a belt, rope, or band around one foot. This will be your starting position.
Posterior de Coxa
Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
Posterior de Coxa
With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulder...
Quadriceps
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and ...
Ombros
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Posterior de Coxa
Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned...
Quadriceps
Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the ...
Posterior de Coxa
In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
Biceps
To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from t...
Biceps
Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
Abdomen
To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
Posterior de Coxa
You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
Posterior de Coxa
Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
Gluteos
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
Costas
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a mediu...
Peito
With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starti...
Triceps
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
Peito
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
Peito
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
Ombros
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Ombros
Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and r...
Peito
Get into pushup position on the toes with your hands just outside of shoulder width.
Peito
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
Peito
Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make...
Lombar
Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
Quadriceps
Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be...
Quadriceps
Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg ...
Quadriceps
You will need a box for this exerise.
Ombros
This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging...
Lombar
Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or s...
Lombar
Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in prope...
Quadriceps
Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be...
Quadriceps
To begin, seat yourself on the bike and adjust the seat to your height.
Ombros
You will need a partner for this drill.
Triceps
Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under th...
Quadriceps
Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the ...
Lombar
Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
Quadriceps
Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of th...
Posterior de Coxa
Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
Biceps
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting ...
Biceps
Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
Biceps
Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to...
Abdomen
Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
Ombros
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
Ombros
To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
Costas
Stand erect while holding a barbell with a supinated grip (palms facing up).
Triceps
Start by setting a bar attachment (straight or e-z) on a high pulley machine.
Posterior de Coxa
Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
Ombros
Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing in...
Biceps
Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while y...
Triceps
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicul...
Costas
Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
Antebracos
Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ens...
Quadriceps
Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.
Triceps
Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
Quadriceps
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
Panturrilha
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. Once the correct height is chosen and the bar is loaded, s...
Costas
Grab the pull-up bar with the palms facing forward using a wide grip.
Posterior de Coxa
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 t...
Posterior de Coxa
Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
Costas
Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
Abdomen
Kneel 1-2 feet in front of a cable system with a rope attached.
Quadriceps
Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump...
Costas
Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping y...
Ombros
Stand up straight with your legs together, holding a bodybar or broomstick.
Quadriceps
To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if...
Posterior de Coxa
It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.
Quadriceps
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight t...
Abdomen
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.
Quadriceps
To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
Trapezio
Take a pronated grip on a pull-up bar.
Abdomen
To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stat...
Quadriceps
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Posterior de Coxa
Secure a band close to the ground and place a bench a couple feet away from it.
Ombros
Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms ...
Abdomen
Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.
Triceps
Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
Ombros
Place a couple of dumbbells looking forward in front of a flat bench.
Triceps
Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
Biceps
Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This wil...
Costas
For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the s...
Ombros
Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to a...
Panturrilha
Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning ...
Panturrilha
Sit up straight on an exercise mat.
Biceps
Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
Biceps
Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Biceps
Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Antebracos
Start out by placing two dumbbells on the floor in front of a flat bench.
Antebracos
Start out by placing two dumbbells on the floor in front of a flat bench.
Ombros
Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
Abdomen
Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle f...
Posterior de Coxa
Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
Ombros
Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as...
Gluteos
In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This wi...
Lombar
Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your s...
Posterior de Coxa
In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
Posterior de Coxa
Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.
Pescoco
Place a neck strap on the floor at the end of a flat bench. Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other. Your to...
Posterior de Coxa
Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
Abdomen
Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle f...
Antebracos
Sit on a flat bench with a dumbbell in your right hand.
Antebracos
Sit on a flat bench with a dumbbell in your right hand.
Costas
To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Abdomen
Sit up straight on an exercise mat.
Antebracos
Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
Antebracos
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
Ombros
Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length...
Triceps
Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. Th...
Antebracos
Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
Ombros
Grab a dumbbell with each hand and stand up erect.
Costas
Attach a single handle to a low cable.
Ombros
With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
Ombros
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
Ombros
Relax your arms to your sides and raise your shoulders up toward your ears, then back down.
Ombros
Reach your left arm across your body and hold it straight.
Costas
First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).
Abdomen
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Quadriceps
Stand to the side of a cone or hurdle.
Abdomen
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Ombros
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
Ombros
In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
Adutores
Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
Adutores
Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
Pescoco
Start with your shoulders relaxed, gently tilt your head towards your shoulder.
Quadriceps
Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
Costas
Grab the pull-up bar with the palms facing forward using a wide grip.
Ombros
This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.
Quadriceps
Stand to one side of the box with your left foot resting on the middle of it.
Peito
Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
Ombros
Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
Peito
Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your leg...
Quadriceps
This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
Quadriceps
Position a box in a rack. Secure a band or rope in place above the box.
Quadriceps
Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
Quadriceps
Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
Quadriceps
Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivo...
Quadriceps
Stand to the side of a box with your inside foot on top of it, close to the edge.
Ombros
With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
Quadriceps
Begin by standing on one leg, with the bent knee raised. This will be your start position.
Gluteos
Lay on the floor with your feet flat and knees bent.
Quadriceps
Stand on the ground with one foot resting on the box, heel close to the edge.
Abdomen
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.
Quadriceps
Stand with your feet shoulder width apart. This will be your starting position.
Quadriceps
Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn th...
Quadriceps
To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
Ombros
Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
Triceps
Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
Quadriceps
Load your pushing sled with the desired weight.
Ombros
Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
Costas
Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
Abdomen
You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
Ombros
Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie...
Trapezio
With the bar at thigh level, load an appropriate weight.
Peito
Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie...
Costas
Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
Panturrilha
Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates...
Triceps
Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie dow...
Peito
Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
Posterior de Coxa
Position the bar at knee height and load it to an appropriate weight.
Abdomen
Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use...
Peito
Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie...
Quadriceps
Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of you...
Ombros
With the bar at thigh level, load an appropriate weight.
Ombros
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully ext...
Quadriceps
To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
Panturrilha
Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
Quadriceps
To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly belo...
Posterior de Coxa
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward)...
Trapezio
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward)...
Quadriceps
To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the b...
Quadriceps
Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
Quadriceps
Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
Posterior de Coxa
The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned ou...
Posterior de Coxa
With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in...
Trapezio
Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
Quadriceps
Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the ...
Triceps
For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
Quadriceps
Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
Quadriceps
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. Once the correct height is chosen and the bar is loaded, s...
Abdomen
Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
Abdomen
Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting p...
Biceps
Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
Costas
Sit in a chair so your back is straight and your feet planted on the floor.
Quadriceps
With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with yo...
Quadriceps
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
Quadriceps
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Posterior de Coxa
Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned...
Quadriceps
Position yourself into a staggered stance with the rear foot elevated and front foot forward.
Posterior de Coxa
Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.
Quadriceps
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and ...
Quadriceps
Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
Quadriceps
To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are s...
Quadriceps
To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of ...
Quadriceps
To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in th...
Quadriceps
To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to es...
Ombros
Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
Panturrilha
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. Once the correct height is chosen and the bar is loaded, s...
Ombros
This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is...
Triceps
With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel ...
Triceps
With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost paralle...
Biceps
Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands sh...
Biceps
Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
Ombros
Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
Peito
Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
Abdomen
Connect a standard handle on a tower, and move the cable to the lowest pulley position.
Abdomen
Connect a standard handle to a tower, and move the cable to the highest pulley position.
Panturrilha
Adjust the padded lever of the calf raise machine to fit your height.
Biceps
Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
Panturrilha
Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend...
Ombros
Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
Biceps
To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is th...
Ombros
Hold the dumbbells in front of your thighs, palms facing your thighs.
Triceps
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both ...
Trapezio
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a...
Quadriceps
Start by standing with your back about two to three feet away from a bench or step.
Ombros
To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
Panturrilha
Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.
Posterior de Coxa
Being by looping a belt, band, or rope around one foot. While standing, place that foot forward.
Abdutores
Begin standing on one leg, holding to a vertical support.
Quadriceps
Stand up straight with the spine vertical, the left foot slightly in front of the right.
Biceps
Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.
Abdomen
Take a slightly wider than hip distance stance with your knees slightly bent.
Posterior de Coxa
Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with t...
Quadriceps
This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
Ombros
Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest y...
Triceps
Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to eleva...
Ombros
Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider ...
Antebracos
To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This wi...
Biceps
Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
Biceps
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
Triceps
To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of...
Triceps
To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width ...
Ombros
Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
Ombros
Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until ...
Antebracos
Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width ap...
Lombar
Start off with your feet hip-distance apart.
Abdomen
Attach a rope to a high pulley and select an appropriate weight.
Panturrilha
Stand with your feet hip-distance apart, one foot slightly in front of the other.
Posterior de Coxa
Stand with some space in front and behind you.
Triceps
To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each ...
Ombros
Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
Quadriceps
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
Gluteos
Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
Quadriceps
To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estim...
Posterior de Coxa
Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
Posterior de Coxa
Grasp a couple of dumbbells holding them by your side at arm's length.
Lombar
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. Once the correct height is chosen and the bar is loaded, s...
Abdomen
To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
Peito
Place a dumbbell standing up on a flat bench.
Costas
You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
Costas
Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your...
Ombros
Place a bar on the ground behind the head of an incline bench.
Quadriceps
Stand to the side of a box with your inside foot on top of it, close to the edge.
Posterior de Coxa
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arm...
Posterior de Coxa
To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the f...
Posterior de Coxa
You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plate...
Lombar
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
Triceps
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
Abdomen
Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
Abdomen
Lay on the ground on your back with your knees bent.
Abdomen
Adjust the straps so the handles are at an appropriate height, below waist level.
Peito
Anchor your suspension straps securely to the top of a rack or other object.
Abdomen
Secure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a pushup plank position facing away from the rack.
Costas
Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting po...
Quadriceps
Suspend your straps so the handles are 18-30 inches from the floor.
Peito
Begin in a standing position.
Costas
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Triceps
Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
Posterior de Coxa
Begin in a seated, upright position. Start by extending your legs in front of you in a V.
Abdutores
To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist u...
Adutores
To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your enti...
Quadriceps
Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
Abdomen
To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
Abdomen
Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position.
Quadriceps
Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a ...
Quadriceps
For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
Triceps
Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the ...
Triceps
Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.
Triceps
Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
Triceps
Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
Triceps
Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
Triceps
Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
Triceps
Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.
Abdomen
To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
Biceps
Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
Ombros
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Ombros
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you d...
Ombros
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you d...
Costas
Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
Costas
Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance...
Posterior de Coxa
While seated, bend forward to hug your thighs from underneath with both arms.
Costas
Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.
Ombros
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back...
Trapezio
Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of yo...
Trapezio
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles sh...
Ombros
Extend both hands straight above your head, palms touching.
Costas
Sit down on a pull-down machine with a V-Bar attached to the top pulley.
Costas
Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so...
Posterior de Coxa
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
Quadriceps
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight t...
Lombar
To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a...
Abdomen
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
Triceps
For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to...
Abdomen
Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
Quadriceps
Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
Costas
Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both ...
Quadriceps
Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting posi...
Abdomen
Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.
Quadriceps
Start by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make ...
Peito
Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold ...
Peito
Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift ...
Peito
Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulde...
Costas
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raise...
Costas
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raise...
Costas
Grab the pull-up bar with the palms facing forward using a wide grip.
Biceps
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting ...
Quadriceps
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. Once the correct height is chosen and the bar is loaded, s...
Posterior de Coxa
Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back str...
Abdomen
Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
Abdutores
Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
Posterior de Coxa
This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching t...
Antebracos
Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is e...
Antebracos
To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
Antebracos
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
Quadriceps
The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
Quadriceps
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. The correct height should be anywhere above the waist but ...
Biceps
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Biceps
Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumb...