Barbell Static Lunge
The stationary or static barbell lunge is a great beginner exercise for developing strong, legs and glutes. The static barbell lunge can be performed at home or in the gym with limited space and equipment. It's recommended that the static lunge be performed after a strong strength base has been built with squats or leg presses. The static barbell lunge is ideal for anyone looking to get a great lower-body workout.
PowerBlock Push Press With Rotation
The PowerBlock Push Press with Rotation develops power and strength in the upper and lower-body. The rotation component activates the core muscles. If you are looking for a quick, effective workout, combine this exercise with Burpees and the Long Jump. You may use heavier weights performing the push press than when performing the exercise with strict form.
Standing Kayak with FSSB Straight Bar
The Standing Kayak with FSSB Straight Bar is a great upper body and core strengthening exercise.
Standing Shoulder Press w/Handles
The Standing Shoulder Press w/Handles is a great exercise for strengthening and building muscle for the shoulders. In addition to developing the shoulders, this exercise strengthens the core.
Ball Side Drape — Arm At Side
The ball side drape with arm at side is an excellent stretch for the torso. This exercise can be added to your workout on your strength or cardio day. It's recommended that you perform the ball side drape with your arm at your side to help control the stability of the ball. Keep your feet apart to create a solid support base for your upper body. Exhale and melt into the ball.
PowerBlock Crunch
The PowerBlock crunch is a great exercise for developing your abs and strengthening your core. This exercise is exactly the same as a regular crunch done while hugging a PowerBlock dumbbell to your chest. To progress with this exercise you can add repetitions or you can add more weight.
PowerBlock Half Curl-Down
The PowerBlock half curl-down targets the core muscles. The half curl-down is a challenging and fun way to strengthen the abdominals. Do not perform this exercise if you have any low back issues. Half curl downs should be performed after full sit ups have been mastered. Select a weight that is within your capabilities.
PowerBlock Renegade Row
The PowerBlock Renegade Row is a combination of two exercises: the push up and the row. It works both the pushing and pulling muscles simultaneously while also challenging the core musculature. The Renegade Row is a great exercise for bringing balance to the upper body.
PowerBlock Sit Up
The PowerBlock sit-up is a great exercise for training abs. If you desire a flat-belly, you'll want to include this exercise in your routine. If regular floor sit-ups are too easy, use a dumbbell to increase the resistance on the abs. The hip flexors are also involved in the sit-up. The goal is to continually challenge the abs to grow stronger. Keep the rest periods to a minimum and your get more results in less time.
PowerBlock Static Lunge
The PowerBlock static lunge is a good exercise for beginners because it does not require a great deal of balance to perform. The static position keeps the resistance on the lead leg and helps keep your trunk upright. Static lunges sculpt your legs and glutes while providing additional performance related benefits. If you play a sport the static lunge will help you create more powerful legs.
PowerBlock Turkish Get Up
The PowerBlock Turkish Get Up is an exercise that forces your entire body to work together. The Turkish Get Up really improves shoulder strength and flexibility and core strength. When done for many repetitions this is also a great conditioning exercise that is very functional.
Wide-Stance Barbell Half-Squat — Toes Out
Wide stance barbell half squats performed with the toes pointed out strengthen the inner thighs. The reduced (partial) range of motion allows for greater loads to be used in training. Therefore, additional fast-twitch muscle fibers are recruited. Fast-twitch muscle fibers increase in size (hypertrophy) and add mass to the legs.
Wide-Stance Barbell Parallel Squat — Toes Out
Wide stance barbell squats with toes pointed out strengthen the inner thighs, glutes, and torso. The full range of motion emphasizes the glutes, while the toes pointed out emphasize the inner thighs. Keep your low back arched and head up to stabilize your spine.
Single PowerBlock Overhead Squat
The Single PowerBlock Overhead Squat is a very challenging exercise. It requires a lot of coordination, flexibility and strength. It will also improve all of those qualities.
Spider Crawl with FSSH Squat Harness
The Spider Crawl with FSSH Squat Harness strenghtens the shoulders, chest, arm, torso, thighs, and calves. This is a fun, effective, calorie burning exercise to add to your workout.
Standing Single Leg Chest Press with Handles
The Standing Single Leg Chest Press with Handles is a great exercise for strengthening the chest, shoulders and triceps. Pressing in a single leg standing position challenges balance, core and activates the abdominals and low back.
Tennis Forehand Swing
The Tennis Forehand Swing is a great exercise for developing core strength.
Dumbbell Static Lunge
The dumbbell static lunge is a good exercise for beginners because it does not require a great deal of balance to perform. The static position keeps the resistance on the lead leg and helps keep your trunk upright. Static lunges sculpt your legs and glutes while providing additional performance related benefits. If you play a sport the static lunge will help you create more powerful legs.
