Dumbbell Bicep Curls

Setup - Stand with your feet shoulder width apart, and hold a dumbbell in each hand with your arms extended by your sides keeping a slight bend in your elbows - Your palms should be facing forward Movement - Curl the dumbbells towards your shoulders. Focusing on keeping your upper arms stationary towards the movement - only your forearms should be moving - Squeeze at the top and slowly lower the dumbbells back to the starting position

Banded Rear Delt Flys

Setup - Hold one end of the band in each hand. Stand facing the anchor point, with your arms extended straight in front of you Movement - Begin by pulling your arms apart, moving your hands out to the sides in a wide arc while keeping a slight bend in your elbows - Focus on squeezing your shoulder blades together as you move your arms outward. The motion should feel like a reverse fly, with the arms moving horizontally and in line with the body - Slowly return your arms to the starting position while resisting the band's pull, maintaining constant tension on the muscles

Banded Upright Rows

Setup - Step on the middle of a resistance band with both feet, ensuring band is anchored securely - Stand up straight with your feet shoulder width apart and knees slightly bent, engaging your core - Grab the ends of the band with both hands, holding them with an overhand grip - Position your hands approximately shoulder width apart or slightly narrower and your arms fully extended down in front of your body Movement - Pull the band upwards by leading with your elbows. Keep the elbows higher than your hands throughout the movement - As you pull the band up, aim to raise your elbows to about shoulder height or slightly higher. Keep your wrists straight and focus on lifting the band with your arms, not your hands - At the top of the movement, your elbows should be flared slightly out to the sides - Slowly lower the band back to the starting position, maintaining control over the resistance - Extend back down to the starting position

Weighted Fire Hydrant

Setup - Start by putting an ankle weight on one of your ankles - Begin getting on all fours. Your wrists should be directly under your shoulders, and your knees should be directly under your hips - Engage your core and make sure your back is flat Movement - Slowly lift your right leg out to the side, keeping the knee bent at a 90 degree angle. Focus on using your hip abductors and glutes to lift the leg - Lift leg until your thigh is parallel to the floor - Slowly return your knee back to the starting position with control

Banded Abductors

Setup - Loop a band around your thighs with your feet shoulder width apart Movement - Push your knees outwards against the resistance of the bench, focusing on abducting your legs while maintaining proper knee alignment. Your feet should remain pointing straight ahead or slightly outward - Slowly return your knees to the starting position, maintaining control over the resistance

Wall Sit

Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quads

Banded Face Pulls

Setup - Anchor a resistance band to a sturdy object. The band should be positioned at eye level or slightly above - Stand facing the anchor with your feet shoulder width apart. Grab the end of the band with both hands, using an overhand grip - Take a few steps back to create resistance in the band Movement - Begin by pulling the band towards your face. As you pull, focus on driving your elbows outwards while keeping your hands close together in front of your face - At the same time, retract your shoulder blades - As you pull the band towards you, keep your elbows at shoulder height or slightly higher - Slowly return your arms to the starting position, allowing the band to stretch fully

Banded Crab Walk

Setup - Loop a resistance band around your legs - Stand tall with your feet shoulder width apart, ensuring that there is some tension in the band - Slightly bend your knees into a half squat position Movement - Step to the side with your right foot, keeping tension in the band. Ensure that your feet remain apart, resisting the pull of the band - As you step to the right, your left leg follows and then from the left foot you step to the right and repeat

Banded Lunges

Setup - Place the resistance band around your thighs, just above your knees - The band should be positioned in such a way that it creates resistance when you start the lunge movement - Stand with your feet about hip-width apart. Place your hands on your hips for balance - Engage your core, and keep your chest upright and shoulders back Movement - Begin by stepping one leg forward into a lunge position, lowering your back knee towards the floor - Lower your back knee until it's just above the ground without letting it touch the floor. Keep your front knee aligned with your ankle - Push through the heel of your front foot to return to the starting position, resisting the outward pull of the band - As you rise, focus on driving your hips forward and engaging your glutes to complete the movement

Banded Squat

Setup - Loop a resistance band around your knees or thighs - Stand with your feet shoulder width apart, toes externally pointed outwards slightly, creating tension in the band - Place your arms in front of you or on your hips Movement - Begin to squat down by pushing your hips back and bending your knees. Ensure that your knees push outward against the band, keeping them aligned with your toes - Lower your body until your thighs are parallel to the ground or deeper, keeping your chest upright and your back straight - Engage your glutes and push through your heels as you rise back up, straightening your legs and returning to the starting position

Banded Dumbbell Hip Thrust

Setup - Take a loop resistance band and place it around your thighs, just above your knees - Grab a dumbbell and place it across your hips, holding it with both hands to keep it stable. The dumbbell will add extra resistance to the movement - Lie flat on your back with your knees bent, feet flat on the ground, about hip width apart - Push your knees outward into the resistance band to activate your glutes and hip abductors before you begin the thrusting motion Movement - Press through your heels and squeeze your glutes to lift your hips off the floor - As your hips rise, the resistance band will create more tension as your knees are pushed outward, engaging the gluteus medius more - Keep your upper body and head resting on the floor. Your body should form a straight line from your shoulders to your knees at the top of the movement - Slowly lower your hips back down to the floor, resisting the pull of the band as much as possible

Banded Squat with Shoulder-Anchored Resistance

Setup - Step into the centre of the resistance band with your feet about hip-width apart, ensuring that the band is lying flat under the arches of both feet - Take both ends of the band and bring them over your shoulders - The band should rest on the back of your shoulders - Stand up tall with your chest lifted and core engaged - Your feet should be flat on the ground, and your knees should be slightly soft Movement - Lower your body until your thighs are parallel to the ground, or go deeper if you have the mobility for it. Ensure that your knees don’t extend past your toes - Keep your core tight and maintain a neutral spine - Push through your heels and straighten your legs to return to the starting position. As you rise, focus on driving your hips forward and squeezing your glutes

Banded Dumbbell Hip Thrust with Abductor

Setup - Take a resistance band and place it around your thighs, just above your knees - Grab a dumbbell and place it across your hips. Hold the dumbbell with both hands to keep it stable and prevent it from shifting during the exercise - Lie flat on your back with your knees bent and feet flat on the floor, hip width apart. Ensure your feet are positioned beneath your knees Movement - Press through your heels and squeeze your glutes to lift your hips off the floor - At the top of the thrust, your body should form a straight line from your shoulders to your knees - The dumbbell should stay stable across your hips, and your knees should be actively pressing outwards against the band - Slowly lower your hips back down to the ground, resisting the band’s pull as your knees naturally want to move inwards

Side Plank Dips

Setup - Start by lying by your side with your elbow directly beneath your shoulder and your legs extended straight - Press your forearm into the ground to lift your hips off the floor and your other arm in the air Movement - Slowly lower your hips towards the ground. Keep your body in a straight line - Once hips are nearly touching the ground, squeeze obliques and core to lift your hips back up to the starting position

Core Circuit

Continue to core circuit!

Incline Bicep Curls

Setup - Adjust bench to a vertical angle - Sit back on the bench with your feet flat on the floor Movement - Grab your dumbbells in each hand with an under grip (palms facing up) - Slightly bend your elbows to create tension and begin to curl dumbbells - Curl the dumbbells upward by bending your elbows and bringing the dumbbells towards your shoulders - Squeeze at the top before slowly lowering them back down to the starting position, keeping your elbows bent at the bottom

Seated Single Arm Cable Row

Set Up - Grasp the handle with your working arm at full extension. Engage your core and maintain a neutral spine before you pull back Movement - Pull handle towards your torso. Keep your elbow close to your body and lead with your elbow. Focus on pulling your shoulder blade back and down as you pull the weight - When your hand reaches your torso, squeeze your back muscles - Slowly reverse the motion extending your arm back out to the starting position

Close Grip Pulldowns

Setup - Sit down at a lat pulldown machine with your knees securely placed under the pads - Grab the close-grip bar with your palms facing towards you (underhand grip) and your hands positioned about shoulder-width or slightly closer Movement - Begin with your arms fully extended above you, and your chest slightly puffed up - Initiate the movement by pulling the bar down towards your chest, focusing on driving your elbows down and toward your sides rather than pulling with your hands - At the bottom of the movement, the bar should be just in front of your chest, and your elbows should be pulled down and back as much as possible - Slowly release the bar back to the starting position, keeping control of the movement

Dumbbell Calf Raises

Setup - Set a weight plate in front of you with a set of dumbbells - Position the balls of your feet on the edge of the plate, with your heels hanging off, so that you can drop your heels below the level of the platform while doing the movement. Your feet should be placed at about hip width apart - Hold the dumbbells in each hand. Hold onto support if necessary (e.g wall, railing) Movement - Begin the movement by pressing through the balls of your feet, lifting your heels as high as possible, and contracting your calf muscles at the top. Aim to squeeze your calves at the peak of the raise - At the top of the movement, your heels should be elevated as high as possible - Slowly lower your heels back down, allowing them to drop below the level of the platform for a deep stretch in the calves

Leg Extensions

Setup - Sit back onto the machine, adjust backrest so that your knees are aligned with the pivot point of the machine. Your knees should be at a 90 degree angle - Adjust the foot pad so that it sits comfortably just above your ankles Movement - Slowly extend your legs by straightening your knees to be fully extended - At the top of this movement squeeze and hold for 1-2 seconds and then begin to slowly lower your legs back down to the starting position