Customized Workout Plan Exercise Lab Training Videos

Alternating Lying PowerBlock Row

The alternating lying PowerBLock row is a good alternative to the bent-over row because it places very little stress on the low back. While you will not be able to use as much weight you will be able to effectively target the shoulders and upper back. This exercise required dumbbells and a bench making it a good exercise for anyone with limited access to equipment. The alternating lying row can also be performed on a swiss ball to engage the core muscles.

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Target Muscle Groups: Back | Shoulders

Alternating Lying Row

The alternating lying row is a good alternative to the bent-over row because it places very little stress on the low back. While you will not be able to use as much weight you will be able to effectively target the shoulders and upper back. This exercise required dumbbells and a bench making it a good exercise for anyone with limited access to equipment. The alternating lying row can also be performed on a swiss ball to engage the core muscles.

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Target Muscle Groups: Back | Shoulders

Alternating PowerBlock Shoulder Press -- Seated

The alternating PowerBlock shoulder press performed seated focuses on the shoulders and triceps. Using dumbbells allows you to change your hand position which changes the focus placed on the shoulders. Therefore the alternating dumbbell shoulder press is an effective way to add variety to your shoulder routine. The seated position prevents you from cheating on the exercise with too much weight. By alternating each arm you allow the muscles just enough rest to squeeze out a few extra reps.

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Target Muscle Groups: Shoulders

Alternating PowerBlock Shoulder Press-- Standing

The alternating PowerBlock shoulder press performed standing works on the shoulders and triceps. Using dumbbells while standing allows you to cheat a little and therefore use more weight. This is important if you are trying to build strong shoulders. By alternating each arm you allow the muscles just enough rest to squeeze out a few extra reps. Using dumbbells requires you to recruit more stabilizer and core muscles and therefore you work more of the shoulder muscles during the workout.

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Target Muscle Groups: Shoulders

Alternating Rotation Crunch on Bolster

If you are looking to target obliques and abdominals this exercise delivers results. You can roll up a towel or use a yoga bolster to support your low back. If you travel this is a great exercise that can be performed in your hotel room. Make sure you do not place pressure on your neck, just cradle your head with your hands. Focus on using your stomach muscles to perform the work and bring your torso up as high as possible.

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Target Muscle Groups: Abs & Core

Alternating Shoulder Press on *Exercise Ball

The Alternating Shoulder Press on *Exercise Ball is significantly more challenging than the standing alternating shoulder press. The ball forces you to stabilize your body while pressing the handles. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.

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Target Muscle Groups: Biceps | Shoulders | Triceps

Alternating Split-Squat Jump

The alternating split-squat jump is not for beginners. This exercise is very demanding and requires a strong base before attempting. After performing a few reps you will feel like you ran wind sprints. It's a good exercise for building strength and explosiveness for sports such as basketball, volleyball and other jumping sports. While building strength this exercise is also good for cardiovascular endurance. You might consider this exercise if you are cross training.

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Target Muscle Groups: Abs & Core | Full Body | Hips & Buttocks | Legs

Alternating Supinating Curl -- Seated

The Alternating seated curl with supination is perfect for concentrating on the biceps. This exercise allows your body to move in it's natural range of motion. This exercise lets you focus on your biceps without letting you cheat with your body. Alternating arms gives each side a little rest so you can pump out a few more repetitions. To perform this exercise you will need a pair of dumbbells and a place to sit. Focus on turning your little finger in toward your body as you raise the dumbbel

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Target Muscle Groups: Biceps

Alternating Supinating Curl -- Standing

The alternating dumbbell curl performed standing is a good exercise for bicep development. This exercise allows your body to move in it's natural range of motion. Alternating arms allows for a short rest for each arm while the other is working so you can pump out a few more repetitions. Try not to use your body and cheat.

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Target Muscle Groups: Biceps

Ankle Pump

If you hope to excel in nascar this exercise is a must. All kidding aside, the ankle pump helps build strength on both the front and back side of the lower leg. It is a good warm-up for speed and agility drills. It also is a good "pre-hab" exercise to prevent ankle injuries and shin splints. If you play a sport, this exercise can be used at the end of a game to help the calf and shin muscles recover.

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Target Muscle Groups: Calves

Ankle Supination

Ankle supination is a good stretch to improve ankle mobility. You can use the ankle supination exercise to prepare for agility drills. This is also good for sports that involve lateral changes in direction such as football, soccer, and rugby. It is also a good "pre-hab" exercise to keep your ankles healthy.

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Target Muscle Groups: Calves

Arc Trainer

The arc trainer is a great way to improve cardiovascular and respiratory fitness. This is a low impact exercise and therefore is good for people with join pain in the knees and hips.The upper-body component gives you a good workout and provides additional calorie burning effects.The arc trainer shapes the legs and butt.

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Target Muscle Groups: Cardio-Respiratory System | Full Body | Hips & Buttocks | Legs

Arm Curl -- Machine

The arm curl or "preacher" curl exercise isolates the muscles of the upper arm. The biceps act to flex the arm and should be trained in conjunction with the triceps. Perform the arm curl exercise with the arm extension for an effective and efficient arm workout.

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Target Muscle Groups: Biceps | Forearms

Arm Extension -- Machine

The arm extension exercise works the triceps muscles. The triceps work to extend the elbow. The arm extension can be paired with the arm curl machine to work the entire upper arm.

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Target Muscle Groups: Forearms | Triceps

Arm-Reaching Crunch

The arm-reaching crunch is a basic and effective abdominal exercise. Beginner exercisers may perform this exercise as part of their warm-up or cool-down. The arm-reaching crunch builds abdominal strength that will be required for more advanced exercises. This is an effective alternative to the full sit-up because your range of motion is limited and the movement is slow and controlled. Try a few of these during commercial breaks.

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