Video Library

Lower Body Strength

Upper Body

Step ups

Primary Muscles: Quadriceps and Glutes

Equipment: box or step

Core Exercises

Calf Raises

Primary Muscles: Calf- Gastrocnemius and Soleus

Equipment: none

Sit to Stand

Primary Muscles: Quadriceps, Glutes, Hamstrings

Equipment: Sturdy chair

Dumbbell Back Rows

Primary Muscles: Lats, Rhomboids, Trapezius, Biceps

Equipment: Dumbbells

Shoulder Press

Primary Muscles: Deltoids

Equipment: 2 Dumbbells

Squat

Primary Muscles: Quadriceps, Glutes, Hamstrings

Equipment: None

Curtsy Lunge

Primary muscles: quadriceps, inner and outer thighs

Equipment: dumbbells optional

Lunges

Primary Muscles: Quadriceps, Inner thighs

Equipment- dumbbells optional

Lateral Lunge

Primary Muscles: Glutes, Inner/Outer thighs, Quadriceps, Hamstrings

Equipment: One Dumbbell

V-Sit

Primary Muscles: Transverse abdominus

Equipment: mat

Deadlift

Primary Muscles: Hamstrings, Glutes, Lower Back

Equipment: Dumbbells

Pushups

Primary Muscles: Pec Major, Triceps

Equipment: Counter, bench or floor (dependent on your level)

Bicep Curl

Primary Muscles: Biceps

Equipment: 2 Dumbbells

Rear Delt Fly

Primary Muscles: Posterior Deltoid, Rhomboids

Equipment: 2 Light Dumbbells

Strong Hips Exercises

Lateral Shoulder Raise

Primary Muscles: Middle Deltoid

Equipment: 2 Light Dumbbells

Tricep Extensions

Primary Muscles: Triceps

Equipment: 2 Light Dumbbells

Lateral Band Walk

Primary Muscles: Gluteus Medius

Equipment: Medium resistance band-cloth type preferred

Bird Dog

Primary Muscles: core and back

Equipment: mat or carpet

Foam Rolling

Balance Exercises

How to Engage Your Core

Primary Muscles: Transverse Abdominus

Equipment: None

Front Shoulder Raise

Primary Muscles: Anterior (Front) Shoulders

Equipment: 2 Dumbbells

Glute Bridge

Primary Muscles: Gluteus Maximus and Hamstrings

Equipment: Mat

Heel Elevated Squats

Primary Muscles: Quadriceps

Equipment: yoga block, stable dumbbells or anything sturdy to elevate your heels

Goblet Squat

Primary Muscles: Quadriceps, Core, Glutes

Equipment: One Dumbbell