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•    Lie flat on an incline bench with the barbell lined up directly over your nose.   •    Grasp the barbell, using an overhand grip by placing hands wider than shoulder width apart.   •     Keep your core tight, and back flat on the bench.   •    Lift the barbell off of the rack with your arms fully extended and position the bar above your upper chest.   •    Slowly lower the barbell down until the barbell is at the top of your chest.   •    Contract your pectoral muscles and raise the barbell upward until your arms are almost fully extended and repeat.

Hanging from a pull up bar, lean back and raise legs to a vertical position, squeezing your core to keep them locked. Using just your abs twist at the core to allow your legs to turn 90 degrees on either side, then back up to starting position and over to the other side.

Sitting on an incline bench, plant feet into ground, rest back on bench and squeeze core. Grab the cables and press the weight above eyes, then from there keep arms locked and fly the weight and repeat.

•    Grasp a barbell about shoulder width apart using an overhand grip.   •    Draw your hips back and bend forward at the waist keeping your back slightly arched and knees slightly bent.   •    Keep your head up, chest lifted and core tight.   •    Draw the barbell towards your mid-section (just bellow your chest) by extending your shoulder blades and elbows back.   •    Slowly lower the barbell back to the starting position and repeat.

•    Gasp the bar with an overhand grip, wider then shoulder width apart.   •    Sit down with your lower back resting on the kneepads with your feet flat on the floor and your arms fully extended.   •    Keep your core tight, back straight and elbows out to the sides.   •    Slightly lean back and pull the bar straight down to the top of your chest by drawing your shoulder blades back and pushing your chest forward.   •    Avoid leaning back and swaying your body.   •    Slowly return the bar back to the starting position and repeat.

•    Grab one cable attachment with your palm facing down.   •    Place one foot in front of the other with knees slightly bent.   •    Keep your chest lifted, back straight and core tight.   •    Pull the cable towards your chest while twisting your palms so they are facing in.   •    Draw your elbow back (make sure the elbow stays close to your sides), while pinching your shoulder blade   •    Return to the initial position by extending your arm forward and repeat.

•    Kneel on the floor and place the ab wheel in front of you.   •    Extend your arms and roll the wheel forward, lowering your body as far as you can without arching your back.   •    Make sure to keep your body stiff, back straight and abs pulled in tight.   •    Contract your abs and roll the wheel back to the starting position, using your abs to pull yourself upright (not your hips).

•    Sit on a bench with significant back support.   •    Keep your core tight, back straight and feet flat on the floor.   •    Grasp the barbell using an overhand grip (slightly wider than shoulder width apart) and place the barbell near your upper chest.   •    Raise the bar over your head by almost fully extending your elbows.   •    Slowly lower the bar back down just above your upper chest and repeat.

•    Stand holding the barbell behind your back with your palms facing in about shoulder width apart.   •    Raise your shoulders in an upward movement by contracting your trap muscles.   •    Slowly lower and repeat.

•    Grasp the E-Z bar with an overhand grip.   •    Stand straight with your feet forward about shoulder width apart.   •    Let E-Z Bar hang at waist level.   •    Slightly bend your knees keeping your back straight core tight and chest lifted.   •    Draw barbell straight up just below your chin by extending your elbows so your upper arms are parallel or almost parallel to the floor.   •    Lower the bar slowly with a controlled motion and repeat.

•    Stand with feet shoulder width apart and feet pointing forward.   •    Hold dumbbells in each hand and keep arms to the side of your body.   •    Keep a slight bend in the knees and your core tight.   •    Raise the dumbbells laterally to about shoulder height.   •    Lower dumbbells with control to the starting position.

•    Make sure the two pulleys are chest level.   •    Grab a cable attachment in each hand with your palms facing down and take a few steps back.   •    Keep your elbows locked and arms parallel to the floor.   •    Pull the cable attachments out, while drawing your shoulder blades together.   •    Return to the original position and repeat.

•    Position your feet about shoulder width apart and toes pointed slightly outward.   •    Keeping your back flat on the seat, bend your knees until legs are flexed about 90 degrees.   •    Slowly push the weight back up using your heels.   •    Do not lock your knees and repeat.

Place a medicine ball between your feet. Stand with one foot lightly touching the medicine ball and the other planted on the ground. Keeping on your toes the entire time, hop to the other side of the ball allowing your feet to switch positions. Keep the movement as lateral as possible and do not stomp on the ball. You want to do this as fast as possible. Hop to the other side and repeat

•    Stand under the bar with your feet facing forward about shoulder width apart.   •    Grasp the barbell with a wide grip and let it rest on your shoulders behind your neck.   •    Take the weight off the rack, keeping your back straight, chest lifted and core tight.   •    Squat down by bending your knees and drawing your hips back so that your upper thighs are parallel to the floor and knees are inline with your toes.   •    Return to the upright position by almost fully extending your knees and hips while pushing through your heels.    •    Remember to keep your chest lifted and back straight, then repeat.