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Exercise Glossary

Alligator Walk

Place a 25-pound plate on the floor and get into pushup position, resting your toes on the plate. (Note: You need to be on a surface on which the weight can slide; a thick rug may be difficult.) Keeping your back and hips in a straight line, "walk" your body forward on your hands, dragging the weight with your feet behind you. Go for 20-30 yards. That's one set. Perform three sets, resting 90 seconds between sets.

Alternating Cable Woodchop

Attach a rope handle to a cable station and grab each end with palms facing each other. Face the machine with feet straight and a slight bend in your knees. Now pivot on one foot and twist your torso as you pull the cable diagonally downward and to one side, as if you were chopping into a piece of wood. Reverse the motion to return to the starting position, and then chop to the opposite side. That's one rep.

Alternating Dumbbell Bench Press

Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest. Press one weight straight up, and then lower it back to your chest. Now press the other weight, and lower it back down. That's one rep.

Alternating Dumbbell Overhead Press

Hold a dumbbell in each hand at shoulder level. Press one dumbbell straight overhead, and then lower it back to the starting position. Now press the other dumbbell and lower it. That's one rep.

Alternating Dumbbell Row

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about 45 degrees to the floor. Row one dumbbell to the outside of your chest, and then lower it. Now row the other dumbbell. That's one rep.

Alternating Incline Dumbbell Press

Set an adjustable bench at a 30 - 45-degree angle and lie back against it with a dumbbell in each hand. Press one dumbbell over your chest while holding the other at shoulder level. As you lower your arm, press the opposite dumbbell up. That's one rep.

Alternating Medicine-Ball Pushup

Get into pushup position, resting your left hand on a medicine ball. Lower your body until your chest touches the floor, and then do a pushup. Roll the ball to your left hand, and repeat. That's one rep.

Alternating Swiss-Ball Leg Curl

Lie on your back on the floor and rest your legs on a Swiss ball. Straighten your hips so that your body rises into the air, raise your right leg off the ball, and bend your left knee so that you roll the ball toward you (the movement is similar to a hamstring curl on a machine). Straighten your knee again and switch legs, this time rolling the ball with your right leg. That's one rep.

Assisted Chinup

Attach an elastic exercise band to a chinup bar and loop one end of it around your right foot—this should give you some extra support and help you get more repetitions. Grab on to the bar with hands shoulder-width apart and hang from the bar with your feet off the floor. Squeeze your shoulder blades together and pull your body up until your chin is over the bar, and then reverse the movement to return to the starting position. That's one rep. Change the knee that the band loops around with each set.

Ball Bridge

Lie back on a Swiss ball with your arms straight out to your sides and knees bent 90 degrees. Keeping your hips elevated (in line with your body), step to your left and roll your torso to the left until your left shoulder is in line with your left knee. Hold for three seconds, and then return to the starting position. Now lower your hips to just an inch above the floor, and then extend them to return to the starting position again. Repeat on the opposite side. That's one rep.

Band-Resisted Pushup

Wrap a resistance band (available at elitefts.com) around your back and hold an end in each hand. Get into pushup position and tighten the band around you if you need to so that the band provides resistance in the top position of the pushup. Lower your body until your chest nearly touches the floor, and push back up. That's one rep.

Barbell Clean

Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders. Reverse the motion to return the weight to the floor. That's one rep.

Bench Press

Grab the bar with a shoulder-width grip and lift it off the supports of a power rack. Lower the bar until it touches the middle of your chest. Now press it back to the starting position. That's one rep.

Bentover Cable Kickback

Attach a bar to the low pulley of a cable station and stand facing the weight stack. Take a few steps backward until you feel tension on the cable, and step in front of the bar so that it's trapped behind your legs (the cable will run between your legs). Hold it with an overhand grip, and bend at the hips until your torso is about parallel to the floor. Keeping your torso braced in this position, contract your triceps to straighten your elbows, driving the cable behind you. That's one rep. Perform three sets of six to eight reps, resting 60 seconds between sets.

Bentover Row

Hold a barbell at hip level and lower your torso until it's parallel to the floor—keep your lower back in its natural arch throughout the exercise. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down. Squeeze your shoulder blades together and row the weight up until it touches your sternum. Lower the weight to the starting position. That's one rep.

Bentover DB Row

Hold a dumbbell in each hand and stand with feet shoulder-width apart. Keeping your lower back in its natural arch, bend forward at the hips until your torso is about 45 degrees to the floor. Allow your arms to hang straight down. Now raise your elbows 90 degrees out to your sides while keeping your forearms pointed straight forward (it should look like you're making a double biceps pose). Your thumbs should face up the entire time. Lower your arms to the starting position. That's one rep.

Blast-strap push- up

Blast straps (available at elitefts.com) are basically nylon leashes with metal handles that can loop around a chinup bar, tree limb, or practically any other apparatus and provide the means to do a limitless number of body-weight exercises. Using them to perform pushups forces each shoulder to stabilize itself, increasing muscle activation. Wear a weighted vest or rest your feet on an elevated surface, and you'll have an exercise that fries the chest, shoulders, triceps, and core.

Box squat

Set up a box behind you and then lower your body until your glutes touch it. Touching the box requires you to "sit back" as you squat, as if you were lowering yourself into a chair, and this action gets the glutes and hamstrings maximally involved in the lift. It also helps you to perfect your squat form. You can start with a higher box and gradually move to smaller boxes as you improve, ultimately training your body to squat below parallel with no box at all. Better still, the box squat places no strain on the knees, so even people with knee problems can attempt it safely.

Bulgarian Split Squat

Stand a few feet in front of a bench, bend one knee, and rest the top of your foot on the bench. Keeping your torso upright, bend your opposite knee and lower your body until your rear knee touches the floor (but do not rest it on the floor). Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that leg and then switch legs and repeat.

Burpee

Get into an athletic stance and quickly drop into a pushup position, shooting your legs straight back behind you.Now reverse the motion, bringing your knees up under your chestand jumping straight up to a standing position again.That's one rep.

Cable Woodchop

Attach a rope handle to the pulley of a cable station, grab it, and stand a few feet away so that you feel tension on the cable. Turn your body perpendicular to the machine so that the handle is over your left shoulder. Now rotate your torso diagonally downward and to the right as if you were chopping into a tree, until the handle passes your right knee (allow your feet to pivot naturally). Reverse the motion to return to the starting position. That's one rep. Complete 10 reps and then switch sides.

California Press

Grab an EZ-curl bar with a shoulder-width grip and lie back on a bench, holding the bar straight over your chest. Bend your elbows, lowering the bar to just above your forehead. Now lower your elbows to your sides as if you were in the bottom position of a bench press. Press the bar straight overhead to return to the starting position. That's one rep.

Chek Press Kneeling on Bosu Ball

Hold a dumbbell in each hand and kneel on a Bosu ball—do not rest your feet on the floor. Raise the weights to shoulder level, your elbows pointing in front of you and your palms facing each other. Press the weights straight overhead, and then lower them back to shoulder level as you would in a normal shoulder press. That's one rep.

Cheat Curl

Hold a barbell with hands at shoulder width and palms up, as in a regular curl. Keeping your lower back in its natural arch, bend forward at the hips to gather momentum and then explosively curl the bar up. You will use more weight than you could for a normal strict curl.

Chinup

Grab onto a chinup bar with hands shoulder-width apart. Hang from the bar with your feet off the floor. Squeeze your shoulder blades together and pull your body up until your chin is over the bar,and then reverse the movement to return to the starting position. That's one rep.

Close-Grip Chinup

Grab the bar with a shoulder-width grip and let your body hang. Focusing on the muscles in your back, pull your body up until your chin is over the bar. Lower yourself back to the starting position. That's one rep.

Close-Grip Pulldown

Sit at a pulldown station and grab the bar with an overhand grip, hands inside shoulder width. Squeeze your shoulder blades together and pull the bar straight down to your collarbone. Reverse the motion to return to the starting position. That's one rep.

Cobra on Bench

Lie facedown on a bench with your arms at your sides. Now contract your glutes and back muscles to raise your torso off the bench, rotating your arms behind you and pointing your thumbs toward the ceiling. Reverse the motion to return to the starting position. That's one rep.

Cuban Press

Grab a barbell with an outside shoulder-width grip. Pull it straight up in front of your body until your upper arms are parallel to the floor, and then rotate your forearms until they point to the ceiling. Press the bar straight overhead. Reverse the motion to return to the starting position. That's one rep.

Deadlift

Stand over the bar with the same stance you would use to perform a jump. Keeping your lower back in its natural arch, crouch down and grab the bar overhand, your hands about shoulder-width apart. Your shoulders should be directly over or even a little behind the bar, and your eyes should be focused straight ahead. Driving with your legs, straighten your hips and knees, pulling the bar to hip level as you come to a standing position. Reverse the motion to return the bar to the floor. That's one rep.

Dip

Stand between two parallel bars and grab each with an overhand grip. Straighten your arms so that you're suspended over the bars. Now bend your elbows and lower your body until your upper arms are parallel to the floor . Reverse the motion to return to the starting position. That's one rep.

Dumbbell Bench Press

Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest. Press the weights straight over your chest, and then lower them back to the starting position. That's one rep.

Dumbell Curl

Stand tall, holding a dumbbell in each hand. Keeping your elbows locked against your sides, lift the weights until your elbows are fully bent. Reverse the motion to return to the starting position. That's one rep.

Dumbbell Curl to Overhead Press

Hold a dumbbell in each hand and stand with feet shoulder-width apart. Without moving your upper arms forward, curl the weights as high as you can. Now rotate your elbows away from your torso as if you were in the bottom position of an overhead press. Press the weights straight overhead. Reverse the motion to return to the starting position. That's one rep.

Dumbbell Hang Clean

Hold dumbbells in front of your thighs with your palms facing your body. Keeping your lower back in its natural arch, bend your hips and knees and lower your torso so that the weights end up just above your knees. Extend your hips and knees explosively and pull the weights straight up in front of your body until they reach chest level—then flip your wrists over so that your palms face up and the weights are at shoulder level. Reverse the motion to return to the starting position. That's one rep.

Dumbbell Jump Squat

Hold a light dumbbell at shoulder level in your right hand. Get into an athletic stance as if you were about to jump, and lower your body until your thighs are about 45 degrees to the floor.Explode upward, jumping as high as you can off the floor and pressing the weight overhead.Land with soft knees. That's one rep. Complete 6 - 8 reps, then switch hands.

Dumbbell Pivot Press

Stand with your feet at shoulder width, holding dumbbells at chin level. Twist to your left and press the right-hand dumbbell forward and overhead, as if you were punching a high target. Reverse the motion and repeat the press with your left arm to the right side. That's one rep. Use 60% to 80% of the weight you would use to complete eight to 12 reps of a normal shoulder press.

Dumbbell Pullover

Hold one dumbbell with both hands and lie back on a bench. Press the dumbbell straight over your face, and then lower your arms behind your head as far as you can. Pull the dumbbell back to the starting position. That's one rep.

Dumbbell Push Press

Hold dumbbells at shoulder level and dip your knees as if you were about to jump. Explosively straighten your legs and drive the weights straight overhead. Lower your arms back to shoulder level. That's one rep.

Dumbbell Shoulder Press

Hold dumbbells at shoulder height and press them straight overhead. Perform seven reps in the hardest range of motion. For instance, for the dumbbell shoulder press, you would press the weights from shoulder level to about halfway overhead. Then perform seven full-range reps as normal. Finally, complete another seven reps in the easiest range of motion (from halfway overhead to lockout on the shoulder press).

Dumbbell Split Squat

Hold a dumbbell in each hand and stand with your left leg a few feet in front of your right. Now bend both knees and lower your body until your left thigh is parallel to the floor (it should look like the second position of a lunge). Straighten your legs to return to the starting position. Follow the directions for how to perform "21"

reps in "How to Do It" in the workout directions. Complete all your reps and then switch legs.

Dumbbell Swing

Get into an athletic, shoulder-width stance, holding a heavy dumbbell in your right hand. Allow the weight to hang in front of your body and between your legs. Now dip your knees as if you were about to jump,and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arms up to shoulder level. Reverse the motion to return to the starting position—that's one rep—and immediately begin the second rep.

Dumbbell T Pushup

Hold a dumbbell in one hand and get into pushup position. Perform a pushup as normal, returning to the starting position. Now rotate your body 90 degrees, reaching toward the ceiling with the hand that's holding the dumbbell. Your body should form a T shape. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that side, and then switch the dumbbell to the other hand and repeat on the other side.

Elevated Dumbbell Deadlift

Hold a pair of dumbbells and stand on a surface that's elevated a few inches (it could be a box or two weight plates stacked on top of each other, as shown here). Keeping your lower back in its natural arch, crouch down, resting the weights on the floor. Extend your hips and knees to stand straight up with the dumbbells. Reverse the motion to return to the starting position. That's one rep.

Farmer's Walk

Pick up the heaviest dumbbells you can handle and walk with them hanging at your sides for 100 yards. If you don't have the space, walk in a figure-eight pattern. Do not use wrist straps or other grip-enhancing equipment.

Forward Ball Crawl

Place a Swiss ball on the floor in front of you and get down on your knees. Rest your right forearm on the ball. Keeping your lower back in its natural arch throughout the movement, allow your arm to roll forward on the ball as far as you can until your hips begin to sag. Reverse the motion to return to the starting position. That's one rep. Perform 12 reps and then switch arms and repeat.

Forward Ball Roll

Get on your knees, cup one hand over the other, and rest your forearms on a Swiss ball. Tighten your core and allow the ball to roll forward as far as it can before your hips dip toward the floor. Reverse the motion to return to the starting position. That's one rep.

Front Squat

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won't have trouble balancing the bar) . Squat as low as you can, and then drive with your legs to return to the starting position. That's one rep.

Front Squat/Push Press

Set up a barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers (as long as you keep your elbows raised, you won't have trouble balancing the bar). Squat as low as you can, and then drive with your legs to return to the starting position. Now dip your knees as if you were about to jump, and then straighten them explosively to press the weight straight overhead . That's one rep.

Get Up and Go from Back

Lie on your back on the floor. Now turn to one side and get up as quickly as you can—facing the direction your head was pointed when you were on the floor. Now sprint a few feet straight ahead. That's one rep. Alternate the side you turn to in order to get up on every rep.

Hanging Knee Raise

Hang from a bar as you would to do a pullup and bend your knees 90 degrees. Contract your abs and raise your knees up to your chest. Lower your knees to the starting position. That's one rep.

Hang Clean

Hold a barbell with a shoulder-width grip at hip level. Bend your hips and knees so that the bar rests on your thighs just above your knees. Now explosively straighten your hips and knees, shrug your shoulders, and allow the momentum to raise the bar up in front of your torso. When it reaches your chest, flip your forearms over so that your palms face the ceiling and "catch" the bar at your collarbone.Reverse the motion to return to the starting position. That's one rep.

Hip Extension Plate Drag

Place a light weight plate on a smooth floor so that you can slide it without much difficulty (wrapping the weight in a towel or using a polished wood floor would work well). Lie on your back on the floor and rest your heels on the far rim of the plate. Contract your glutes and hamstrings to extend your hips in the air and bend your knees to drag the weight back toward you . Slide your body back on the floor so that your knees straighten again. That's one rep.

Hitchhiker

Hold a dumbbell or weight plate in each hand and, keeping your lower back in its natural arch, bend at the hips and let your arms hang straight down. Now raise your arms up and 90 degrees away from your sides until they're parallel to the floor (as if you were doing a lateral raise)—thumbs pointing to the ceiling. Reverse the motion to return to the starting position.

Hurdle Hop and Sprint

Set up three cones or markers a few feet from each other in a straight line. Get into an athletic stance behind the first one and jump over it. As soon as you land, jump again over the next hurdle, and then once more over the final one. At that point, sprint forward a few feet. That's one rep.

Hurdle Jump

Stand in an athletic stance and jump to your right side, as if you were trying to clear a hurdle. That's one rep. Immediately upon landing, jump to your left side

Inverted Row

Set up a barbell on a power rack three to four feet above the floor. Lie under the bar and grab it with a shoulder-width grip. Hang at arm's length from the bar with your body in a straight line from your ankles to your shoulders. Keeping your body rigid, pull yourself up until your chest touches the bar. Pause, and then lower yourself back to the starting position. That's one rep.

Jumping Lunge

Get into a lunge position with the thigh of one leg forward and parallel to the floor and the knee of the rear leg nearly touching the floor . Explosively jump straight up as high as you can and switch legs in midair , landing with the opposite leg forward. Immediately repeat the jump, switching your legs back. That's one rep.

The Jump Pullup

Go to a chinup bar and get into pushup position directly beneath it. Perform an explosive pushup (so that you come up with speed), then, using the momentum, immediately jump upward and grab the bar. Go right into a pullup. That's one rep. Now drop to the floor and repeat. Do 10 sets of three reps, resting 45-60 seconds between sets.

Jump Squat

Stand with your arms at your sides and your feet shoulder-width apart. Keeping your lower back in its natural arch, bend your hips and knees until your thighs are about parallel to the floor. Explode upward, jumping as high as you can. That's one rep. Land with soft knees and immediately begin the next rep.

Kneeling Cable Push/Pull

Grab the low handles of two cable pulley machines that are opposite each other. Step into a lunge position with your right leg forward. (You can rest your left knee on the floor.) Hold the handles at chest height—your right arm should be straight in front of you (being pulled by one cable) and your left should be close to your chest, as in the bottom position of a chest press. Without rotating your body, press the left-hand handle forward while pulling the right-hand one back to your chest. That's one rep. On your next set, switch sides.

Kneeling Medicine Ball Reverse Woodchop

Hold a medicine ball with both hands and get into a lunge position, resting your back knee on the floor. Hold the ball on a 45-degree angle in front of your body so that it's closest to the hip of the rear leg . Now swing the ball diagonally and upward over your opposite shoulder (do not let go). Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one side, and then switch legs and sides and repeat.

Lat Pull Down

Sit at a lat-pulldown station and grab the handle with an outside shoulder-width grip. Pull the bar down to your collarbone, then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep.

Lateral Bound

Set up two cones or other markers a few feet apart. Stand on one leg in an athletic stance next to one of them, and then jump sideways and land next to the other object on the opposite leg. Immediately jump back to the side you started on with your opposite leg. That's one rep. Keep the set going, minimizing your time on the ground as much as possible.

Lateral Lunge

Hold a dumbbell in each hand and take a wide step to the left with your left foot. Bend your left knee while keeping the right knee straight, and lower your body as far as you can. That's one rep. Complete 10 reps on that side, and then switch legs.

Lateral Plyo Pushup

Perform a pushup, but explode on the way up so that your hands come off the floor and you land a few inches to your left. That's one rep. Immediately perform another rep, this time landing to the right. Continue in this fashion for all the prescribed reps.

Lateral Raise w/ External Rotation

Hold a light dumbbell in each hand and bend your elbows 90 degrees . Raise the weights out to your sides until your upper arms are parallel to the floor. Now rotate your shoulders back so that your knuckles face the ceiling. Reverse the motion to return to the starting position. That's one rep.

Lateral Raise W/Rotation

Hold a dumbbell in each hand and bend your elbows 90 degrees. Raise your arms 90 degrees out to your sides so that they are parallel to the floor. Now rotate your forearms to face the ceiling. Reverse the movement to return to the starting position (with elbows bent). That's one rep.

Lunge

Hold a dumbbell in each hand and step forward a few feet with your left leg. Lower your body until your left thigh is parallel to the floor . Push off from your left foot to return to the starting position. That's one rep. Perform 10 reps, and then switch legs.

Lunge w/ Overhead Press

Stand with your feet shoulder-width apart and dumbbells in each hand, both arms extended overhead as in a shoulder press.Step forward with your left leg and bend both knees until your left thigh is parallel to the floor. Lower the weights to shoulder level.Now step out of the lunge and back to the starting position, pressing the weights overhead again. That's one rep. Perform 6 - 8 reps, and repeat on the opposite leg.

Medicine-Ball Lunge w/Rotation

Stand with your feet shoulder-width apart and hold a medicine ball straight out in front of you at shoulder height. Keeping your torso upright, step forward with your right leg and lower yourself until your thigh is parallel to the floor. Rotate your torso as far as you can to the right . Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that leg, and then switch legs and repeat, rotating to the left side.

Medicine-Ball X Crunch

Grab a medicine ball and lie on your back, holding the ball at arm's length over your head with your left hand. Now crunch up while simultaneously raising your right leg, and touch the ball to your leg at the top position. That's one rep. Complete 15 reps, and then switch arms (so that you raise the ball to meet your left leg) to complete another 15 reps.

Mixed-Grip Pulldown

Sit at a pulldown station and grab the bar with one hand overhand, and the other with palm facing you. Pull the bar down to your collarbone , and then raise your arms to lower the weight. That's one rep.

Mixed-Grip Pullup

Grab a pullup bar with one hand overhand, and the other with palm facing you. Hang from the bar. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar, and then lower yourself back to the starting position. That's one rep.

Modified preacher curl

Raise the height of a preacher curl bench so that you can curl on it while standing. Grab a bar- bell and position your triceps against the pad, as in a normal preacher curl. As you curl, bend your upper body forward to somewhere between a 45- degree angle and parallel to the floor. After you've curled the bar as high as possible, slowly bring your body back to upright as you lower the weight. By leaning forward as you curl, you change the angle of your forearms in relation to the floor and allow for more tension at the end of the range of motion. The payoff: You can go heavier.

Modified Turkish getup

Hold a dumbbell in your left hand and lie on the floor with your left leg bent and left foot flat on the floor. Your right leg should be straight and your right arm angled 45 degrees to your side. Now raise your torso off the floor, keeping your left arm perpendicular to the floor. Once you are up, turn to your right side and raise your hips off the floor, supporting yourself with your right arm and right leg (you will be balancing on the side of your right foot). This old-school move works all your muscles, enhancing core strength and your six-pack.

Multi-Plane Lunge

Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Step forward and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor. Push yourself back to the starting position. Now lunge laterally to the same side as the leg you lunged forward with. Finally, lunge laterally again, but turn your body so that you're facing the direction you're lunging and your foot lands 90 degrees to your torso . That's one rep. Complete all your reps on one leg, and then switch sides and repeat.

Muscle Clean and Press

This may be the best shoulder builder of all time, and it works so many other muscles that it's also one of the most efficient moves you can do in a time-crunch workout. To perform it, just think of a clean and press, but with no thrust from the hips: Use a shoulder-width grip and perform an upright row explosively (keep your lower body in one place). Then, still using the momentum generated with your shoulders, rotate your forearms to the ceiling and press the

bar straight overhead.

Neutral-Grip Dumbbell Row

Hold a pair of dumbbells at your sides, and keeping your lower back in its natural arch, bend at the hips and lower your torso until it's nearly parallel to the floor. Let your arms hang, and turn your palms so that they face each other. Row the dumbbells to the outside of your chest. Lower the weight back to the starting position. That's one rep.

Neutral-Grip Row To Face

Attach a rope handle to the top pulley of a cable station, and hold each end with your palms facing each other. Raise your arms to head height and step back until you feel tension on the cable. Row the handle to your face, so that your upper arms end up parallel to the foor. Reverse the motion to return to the starting position. That's one rep.

One-Arm Dumbbell Swing

Get into an athletic, shoulder-width stance holding a heavy dumbbell in your right hand. Allow the weight to hang in front of your body, between your legs. Now dip your knees as if you were about to jump, and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arm up to shoulder level. Reverse the motion to return to the starting position—that's one rep—and immediately begin the second rep. Complete all your reps, and then switch sides.

Overhead Cable Kickout

Set up as you would to do an overhead triceps extension, but pull the cable only to the point at which your abs are tense. Now hold the position (you'll have to fight to keep your torso straight) while you raise one leg at a time in front of you. That's one rep.

Overhead Squat

Stand with your feet shoulder-width apart and hold a bar with a double-shoulder-width grip straight overhead. Keeping your lower back in its natural arch, bend your hips and knees, lowering your body as far as you can. Straighten your hips and knees to return to the start position.

Partial Co-contraction Lunge

Get into a lunge position with one knee nearly touching the floor and the opposite leg's thigh parallel to the floor. Rest one hand on the glutes of your raised leg and the other on that leg's thigh muscle (the one nearest to the midline of your body). Begin extending your hips and knees so that your body moves straight up, feeling the contraction in both your thigh and glutes as you rise. As soon as you feel either muscle group lose tension, lower yourself back to the starting position. That's one rep. Complete all your reps on one side, and then switch sides and repeat.

Pike Pushup

Get into pushup position but place your hands wider than shoulder-width apart and rest your feet on a Swiss ball. Bend your hips 60 degrees so that your butt sticks straight up in the air, and tuck your chin so that the top of your head is parallel to the floor. Lower yourself until the top of your head touches the floor, then press back up to the starting position. That's one rep. Perform three to four sets of as many reps as possible.

Plank

Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entire body in a straight line, hold the position for 60 seconds. That's one set.

Plate Push

Place a weight plate on the floor and get behind it in a pushup position with your hands around its circumference. Keeping your hips low to the ground, bring your right knee up to your chest, as if you were preparing to sprint. Drive it straight back as you bring the other knee up. That's one rep. Continue alternating legs to generate speed, and push the plate across the floor.

Plyo Pushup

Get into pushup position and lower your body until your chest nearly touches the floor. Explosively push yourself back up, coming up so fast that your torso rises off the floor-try to clap in midair. That's one rep. Land and immediately repeat.

Pop Up

Now you'll perform only the hip-raising portion of the reverse crunch w/ pop up. Simply raise your hips straight off the floor and as high into the air as possible. Reverse the motion to return to the starting position. That's one rep.

Power Good Morning

Set up as you would to do a squat.Begin to lower your body as in a squat, but when you are a quarter of the way down, start bending at the hips as if you were trying to lower only your chest to the floor.Be careful: You must keep your lower back arched at all times. Once you've lowered yourself into a half squat with your torso almost parallel to the floor,reverse the motion and return to the starting position. That's one rep.

Power Snatch

Place a barbell on the floor and grab it with an overhand grip, hands twice shoulder-width apart. Keeping your lower back in its natural arch, crouch down behind it as if you were going to perform a deadlift. Now explosively stand up and raise the bar straight up in front of your torso. When the bar reaches chest level, flip your wrists to face the ceiling and allow the momentum to help you press the bar straight overhead. Reverse the motion to return the bar to the floor. That's one rep.

Prone Cobra

Lie face down on the floor with your palms turned up toward the ceiling. Extend your hips and spine so that your legs and torso rise off the floor and into the air. Simultaneously raise your arms and rotate your palms to face away from you—point your thumbs into the air. Hold the position for up to 90 seconds. That's one set.

Push Press

Stand with your feet shoulder-width apart, holding a heavy barbell at shoulder level. Dip your knees,and explosively straighten them again, generating enough momentum to help you press the bar straight overhead .Lower the bar back to shoulder level. That's one rep.

Pushup

Place your hands on the floor about shoulder-width apart and extend your legs straight behind you—your body should form a straight line from your heels to your head. Lower your body until your torso is about one inch off the floor, and then push yourself back up. That's one rep.

Pushup/Row

Hold a dumbbell in each hand, then get into pushup position with your hands resting on the dumbbells. Perform a pushup, lowering your body until the dumbbells touch your chest,and then push yourself back up. Now row the right-hand dumbbell to your chest,and then return it to the floor. Repeat on the left side. That's one rep.

Reverse Crunch

Lie flat on the floor with your arms out to your sides, your palms up, and hips and knees bent 90 degrees (your calves will be parallel to the floor). Contract your abs and curl your hips up off the floor. Lower your hips until your calves are again parallel to the floor. That's one rep.

Reverse Crunch w/ Pop Up

Lie on your back on the floor and bend your hips and knees 90 degrees. Contract your abs and raise your hips off the floor, "popping" them into the air as high as you can while you try to crunch your knees to your chest. Reverse the motion to return to the starting position. That's one rep.

Reverse Lunge w/Cable Row

Attach a handle to the low pulley of a cable station and hold it in your right hand at your side. Stand a few feet away so that there is tension on the cable. Step back with your left leg and lower your body until your right thigh is parallel to the floor. Row the cable to the outside of your chest. Reverse the motion to return to the starting position. That's one rep. Complete all the prescribed reps, and then repeat on the opposite side.

Reverse Hyperextension

Drape yourself over a Swiss ball so that your upper body rests on your forearms on the floor and your hips rest on the ball. Allow your legs to hang off the edge of the ball. Contract your glutes and hamstrings, raising your legs as high as you can into the air. Reverse the motion to return to the starting position. That's one rep.

Reverse Lunge w/DB Hold

Stand with your feet shoulder-width apart and hold a light dumbbell overhead in your left hand. Step back with your right leg and lower your body until your left thigh is parallel to the floor—keep the weight held overhead the whole time. Reverse the motion to return to the starting position. That's one rep. Complete all the prescribed reps, and then switch sides and repeat.

Reverse Lunge from Step

Hold a dumbbell in each hand and stand on an elevated surface, such as an aerobics step. Step backward off the surface and onto the floor with one leg, lowering your body until your rear knee nearly touches the floor . Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one leg and then switch legs and repeat.

Romanian Deadlift

Hold a barbell at hip height with a shoulder-width grip. Simultaneously bend your hips and knees while maintaining the natural arch in your lower back, and lower the bar until it's just below knee level. Reverse the motion to return to the starting position. That's one rep.

Rotational Dumbbell Overhead Press

Stand with your feet shoulder-width apart and hold a pair of dumbbells at shoulder level. Twist your body to the left, coming up on the ball of your right foot as you press the dumbbell diagonally with your right arm. Reverse the motion, twisting to the right side and coming up on the ball of your left foot and pressing. That's one rep.

Russian Twist

Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right . That's one rep.

Seated Cable Row

Attach a straight bar to the pulley of a cable station and sit down in front of it. Grab the handle with an overhand, shoulder-width grip, and pull it toward you just enough so that there is tension on the cable. Now row the bar to the lower part of your chest, and then reverse the motion to return to the starting position. That's one rep.

Seated dumbbell clean

Hold a dumbbell in each hand, palms facing behind you, and sit at the edge of a bench. Lean forward 45 degrees and then explosively straighten your body, shrugging the weights and then bending your elbows and flipping your wrists up so that you finish in the bottom position of a shoulder press. Reverse the motion to return to the starting position. That's one rep. Seated cleans work the entire upper back, traps, and shoulders, giving you a thick-necked look without damaging your shoulders.

Seated Row To Neck

Attach a rope handle to the low pulley of a cable station and sit in front of it with your knees slightly bent and your torso perpendicular to the floor. Row the cable to your neck, so that your upper arms are parallel to the floor. Reverse the motion to return to the starting position. That's one rep.

Single-Arm Overhead Squat

Hold a dumbbell in one hand and press it straight overhead. Keeping your lower back in its natural arch, squat down as far as you can, and then extend your hips and knees to return to the starting position. That's one rep. Complete all your reps, and then switch arms and repeat.

Single-Leg Bridge

Lie on your back on the floor and bend one knee so that your foot is flat on the floor. Keeping your opposite leg straight, push your foot into the floor, raising your hips until both thighs are in line with each other . Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one leg, and then switch legs and repeat.

Single-Leg Burpee

Drop to the floor as fast as you can and get into pushup position . Now reverse the motion fast, but don't let your left leg touch the ground as your right foot plants on the floor-use only the right foot to jump into the air as high as you can. That's one rep. Do three to four sets of eight reps on each leg, resting 60-90 seconds between sets.

Single-Leg Cable Fly

Perform a fly motion on a cable machine as normal, but stand on one leg. Do one set for your right side immediately following your first set of lateral plyo pushups. Rest, then repeat the pushups and do a set of flys for your left side.

Single-Leg Lateral Hop

Stand on one leg to one side of a cone or other marker. Bend your hips and knee as you would in an athletic stance, and then hop over the object and to the side, so that you land on the other side of it. That's one rep. Immediately jump back to the side you started on—that's the second rep, and so on. Complete all your reps on one leg, and then switch legs.

Single-Leg Deadlift

Stand with your feet shoulder-width apart. Bend your right knee 90 degrees, lifting your foot behind you. Begin bending your left knee, slowly lowering your body until your left thigh is parallel to the floor. Your right leg will rise behind you as a counterbalance, and your torso will bend forward at the hips. Pause, and then reverse the motion to return to the starting position. That's one rep. Perform eight reps, and then repeat on the opposite leg.

Single-Leg Romanian Deadlift

Hold a dumbbell in each hand and rest them on the front of your thighs. Bend your right knee so that your lower leg is suspended behind you . Keeping your lower back in its natural arch, bend your hips back and bend your left knee to lower your body as far as you can. Reverse the motion to return to the starting position. That's one rep. Perform 12 reps and then switch sides.

Single-Leg RDL w/Reach

Grab a light medicine ball and stand on your left leg. Bend at the hips and knee while reaching forward with the ball as far as you can. Reverse the motion to return to the starting position, and then repeat-this time twisting to your right side with the ball. Return to the starting position again and repeat once more, twisting to your left. That's one rep. Complete six reps, and then repeat on the right leg.

Single-Leg RDL w/Row

Hold a dumbbell in your right hand and balance on the opposite foot. Keeping the arch in your lower back, bend your hips and your left knee and lower your torso as far as you can to the floor. Row the dumbbell to your chest. Reverse the motion to return to the starting position. That's one rep. Complete all the prescribed reps, and then repeat on the opposite side.

Single-Leg Squat

Stand with your legs shoulder-width apart and then raise your right leg in front of you as high as you can. Bend your hips and left knee and lower your body as far as you can. Reverse the motion to return to the starting position. That's one rep. Perform eight reps, and then repeat on the opposite leg.

Single-Leg Squat with Band

Get a partner or sturdy apparatus and wrap an elastic exercise band around your right thigh, just above your knee. Have your partner stand to your left, holding the other end of the band so it's taut (if you're using an apparatus, tie the band to it and stand away from it until you feel tension). You should feel the band pulling your right leg to the left, so you'll have to fight to keep your balance. Now raise your left foot off the ground so that you're balancing on your right leg only. Squat as deeply as you can, keeping your knee, foot, and hip vertically aligned, and then return to the starting position. That's one rep. Perform two sets of 12-15 reps on each leg, resting 45 seconds between sets.

Snatch Pull

Set up as you would for the barbell clean, only use a grip that's much wider than shoulder- width.Explosively stand up and shrug the bar (your elbows should be bent about 90 degrees). Reverse the motion to return the bar to the floor. That's one rep.

Split-Stance Neider Press

Hold a dumbbell in each hand at shoulder level and split your stance so that one foot is a few feet in front of the other. Press both dumbbells in front of you at a 45-degree angle to your torso. Reverse the motion to return to the starting position. That's one rep. Switch the leg that's forward on each set.

Split-Stance Cable Woodchop

Attach a rope handle to the high pulley of a cable station and stand far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that your left foot is a few feet in front of your right. Rotate your torso diagonally downward until the handle ends up to the outside of your right leg . Reverse the movement to return to the starting position. That's one rep. Complete all the prescribed reps, and then repeat on the opposite side.

Squat

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) . Explode back upward to the starting position. That's one rep.

Step Up

Stand in front of a bench with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor. Drive your foot into the bench and raise yourself up so that you're standing on the bench with your rear foot hanging off it. Reverse the motion to return to the floor. That's one rep. Perform all your reps on one leg first, and then switch legs and repeat.

Stiff-Legged Deadlift

Stand with your feet shoulder-width apart, holding a bar at hip level in front of you. Keeping your lower back in its natural arch, bend at the hips and slightly at the knees until your upper body is parallel to the floor. Reverse the motion to return to the starting position. That's one rep.

Suitcase Deadlift

Place a barbell to the right side of your body as if it were a piece of luggage you had just set down. Crouch down into deadlift position (your lower back is arched) and grab the bar with your right hand in the middle so you can balance it when you lift it. Squeeze the bar tight and perform a deadlift, standing up while trying to keep the bar balanced (don't let it dip forward or back as you raise it). That's one rep. Perform three sets of eight reps on each side, resting 60 seconds between sets.

Sumo Deadlift

Stand with your feet wider than shoulder-width apart and turn your toes 45 degrees outward. Squat down and grab the bar with a shoulder-width, palms-down grip. Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar as you rise to hip height . Reverse the motion and return the bar to the floor. That's one rep.

Superman

Lie facedown on the floor with your arms straight out in front of you. Now extend your hips and upper back so it looks like you're flying. Hold the position for two minutes.

Swiss-Ball Dumbbell Pullover

Grab a dumbbell with both hands and lie back on a Swiss ball, keeping your hips elevated and your knees bent about 90 degrees. Press the weight over your face, and then lower it behind your head as far as you can . Reverse the motion to return to the starting position. That's one rep.

Swiss-Ball Glute/Ham Raise

Trap your legs under a bench and rest your hands on a Swiss ball in front of you. Let your hands roll forward on the ball as you lower your body as far as you can control (keep your lower back in its natural arch). Now use your glutes and hamstrings to return to the starting position as your hands roll the ball back toward you. That's one rep.

Swiss-Ball Jackknife

Get into pushup position, resting the tops of your feet on a Swiss ball. Contract your abs and bring your knees to your chest, rolling the ball toward you. Reverse the motion to return to the starting position. That's one rep.

Swiss-Ball Jackknife w/Pushup

Get into pushup position, resting your feet on a Swiss ball. Contract your abs and roll the ball toward your arms until your knees nearly touch your chest. Reverse the motion until you are back in pushup position, and perform a pushup with your feet elevated on the ball.

Swiss-Ball Knee Drive

Get into pushup position with your hands on a Swiss ball. Raise one leg off the floor and drive it up until it touches the ball. Return to the starting position. Repeat with the other knee. That's one rep.

Swiss-Ball Lateral Roll

Hold a broomstick or similarly long pipe and lie back on a Swiss ball. Keep your hips elevated and the stick in straight line parallel to your arms. Shuffle your feet to one side so that you roll in that direction (it won't be far) and support your weight on the opposite side's shoulder. Hold the position for a moment, and then shuffle to the opposite side. That's one rep.

Swiss-Ball Leg Curl

Lie flat on your back with arms out to your sides, palms up, and your heels resting on a Swiss ball. Contract your glutes to drive your heels into the ball, extending your hips until they are suspended in the air. Contract your hamstrings to bend your knees, rolling the ball toward your body . Slowly straighten your knees to let the ball roll back while keeping your hips elevated. That's one rep.

Swiss-Ball Plank

Rest your forearms on a Swiss ball and keep your entire body in a straight line. Hold the position for 60 seconds. That's one rep.

Swiss-Ball Plank w/ Leg Raise

Rest your forearms on a Swiss ball and extend your body behind you so that it forms a straight line. Raise one leg off the floor behind you and into the air. Reverse the motion to return to the starting position, and then raise the opposite leg. That's one rep.

Swiss-Ball Pushup

Get into pushup position with your hands resting on a Swiss ball . Keeping your entire body in a straight line, bend your arms and lower your chest down to the ball. Pause, and push yourself back up. That's one rep.

Swiss-Ball Scap Pushup

Get into pushup position with your hands balancing on a Swiss ball. Keeping your elbows straight, squeeze your shoulder blades together, lowering your torso a few inches. Reverse the motion, drawing your shoulders in front of your chest. That's one rep.

Threading the Needle

Find a surface you can slide on (such as a waxed floor); place a towel on it. Get down into pushup position, but rest your knees on the floor and grab the ends of the towel with both hands. Brace your abs, keep your lower back flat, and begin twisting your torso to the left, pressing your right hand into the floor while sliding it across and reaching it under your left arm (as if you were passing the towel like thread through the eye of a needle-in this case, the space between your arm and torso). Continue until your right shoulder touches the ground. Reverse the motion to return to the starting position. That's one rep. Perform two sets of 10 reps on each side, resting 45 seconds between sets.

T Pushup

Perform a pushup as normal, and then rotate your body 90 degrees, reaching toward the ceiling with your left arm. Your body should form a T shape. Hold this position for two seconds. Reverse the motion to return to the starting position, and then repeat on your other side. That's one rep.

Three-Point Dumbbell Row

Hold a dumbbell in your right hand and, keeping your lower back in its natural arch, bend at the hips and rest your left hand on a bench for support. Allow your right arm to hang straight down with the weight. Row the weight to the side of your chest. Reverse the motion to return to the starting position. That's one rep. Perform eight reps, and then repeat on the opposite side.

Towel Fly

Use the same surface and towel as with the threading-the-needle exercise, and get into the same starting position-only start with your thumbs touching each other right under the center of your chest. Bend slightly at the elbows (as in a dumbbell fly) and begin sliding your hands apart on the towel as you lower your chest to just above the floor. Now reverse the motion, pressing yourself back up to the starting position. That's one rep. Follow the same set/rep guidelines as in threading the needle, or superset the two exercises back-to-back, resting 60 seconds between sets.

Triceps Pressdown

Attach a rope handle to the pulley of a cable station. Stand facing the machine and grab one end of the rope in each hand. Keeping your elbows tight against your sides, straighten your arms, pressing the handle downward . Reverse the motion until your elbows are fully bent again, but do not let the weight you're using rest on the stack. That's one rep.

Turkish Getup

Hold a dumbbell in your right hand and lie on your back on the floor. Hold the dumbbell straight over your face. Keeping the weight at arm's length overhead, raise your torso off the floor and stand up as quickly as you can. That's one rep. Alternate arms each set.

Underhand-Grip Seated Row

Sit at a cable station with your knees slightly bent and your feet braced against the foot plate (or a weight plate resting on the floor, as shown here). Keep your lower back in its natural arch and grab the pulley handle with a shoulder-width, underhand grip (palms facing up). Squeeze your shoulder blades together and pull the bar until it meets your lower chest. Slowly lower the weight to the start position. That's one rep.

Warren Press

With a shoulder-width grip, grab a bar and lie on your back on the floor. Hold the bar overhead and begin lowering it in a straight line to right above your neck. Allow your upper arms to lower as in a bench press and your forearms to simultaneously bend back toward your head as in a triceps extension. Stop when either your triceps touch the floor or the bar is six inches off your neck, and then reverse the motion. That's one rep. Combining a compound and isolation movement allows you to blast the tri's with heavy weight.

Walking Saxon Lunge

Stand with feet shoulder-width apart and hold a medicine ball straight overhead. Step forward with your right leg and lower your body until your thigh is parallel to the floor. Now bend at the waist to your right side, using your abs to brace yourself so you don't fall over. Reverse the motion to return to the starting position. That's one rep. Complete all the prescribed reps, and then switch legs and repeat.

Weighted 45-Degree Back Extension

Use a back extension apparatus while holding a weight plate to your chest; do not use a machine. This exercise works the hamstrings, spinal erectors, and glutes together. While you'll probably never find yourself in a leg-curl position outside the gym, you'll always be bending forward to pick things up off the floor, and the back extension trains all the muscles that make that possible.

Weighted Swiss-Ball

Crunch Grab a weight plate and lie back on a Swiss ball. Hold the weight against your chest. Tuck your chin to your chest and crunch your rib cage toward your pelvis. Lower your body to the starting position. That's one rep.

Wide-Grip Cable Row

Sit at a cable station with your knees slightly bent and your torso perpendicular to the floor. Grab the bar with an almost twice shoulder-width grip, and row it to your lower abdomen. Reverse the motion to return to the starting position. That's one rep.

Wide-Grip Chinup

Grab a chinup bar with a slightly outside shoulder-width grip and hang from the bar. Pull yourself straight up until your chin is over the bar. Reverse the motion to return to the starting position. That's one rep.

Wide-Grip Pulldown

Sit at a lat-pulldown station and grab the handle at its widest points (your hands should be outside shoulder width). Pull the bar down to your collarbone, and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep.

Wide-Grip Row

Attach a long bar to the pulley of a cable station and sit in front of it, your legs braced against the foot plate (or if you have to sit on the floor like our model, press your feet against something else, such as a weight plate). Hold the bar with an outside-shoulder- width grip and keep your torso perpendicular to the floor.Row the weight to the lower part of your chest,and then return to the starting position. That's one rep.

Wide-Grip Seated Row

Sit at a cable station with your knees slightly bent and your torso perpendicular to the floor. Grab the bar with an almost twice shoulder-width grip, and row it to your lower abdomen. Reverse the motion to return to the starting position. That's one rep

Woodchop From Lunge

Attach a rope handle to the high pulley of a cable station and grab it with palms facing each other. Pull the cable over one shoulder and get into a lunge position with your bottom knee resting on the floor. Pull the cable downward and across your body (diagonally)—as if you were chopping wood—until it ends up in front of your resting knee. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one side, and then switch legs and the shoulder you start from and repeat.

Zigzag Jump

Stand with your feet together and light dumbbells at your sides. Now jump forward and a bit to your left, landing on your left leg. Immediately repeat the jump forward and to your right side, landing on your right leg. Continue jumping in a zigzag pattern for five jumps forward, and then repeat the pattern for five jumps backward (10 total jumps).

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