Customized Workout Plan Exercise Lab Training Videos

Dumbbell Step Up

The dumbbell step up performed on a low step targets the glutes and thighs. Step ups are a functional movement which transfers well to everyday life. So while you are building great looking legs you are also preparing you body to handle the stress of everyday life. After mastering forward lunges you may try steps ups as an alternative exercise for strengthening the legs and butt.

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Target Muscle Groups: Hips & Buttocks | Legs

Dumbbell Step up - Low Step

The dumbbell step up targets the glutes and thighs. Step ups are a functional movement which transfers well to everyday life. So while you are building great looking legs you are also preparing you body to handle the stress of everyday life. If your goal is to build lean, shapely legs, select a moderate resistance and if your goal is to develop additional muscle select heavier dumbbells.

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Target Muscle Groups: Hips & Buttocks | Legs

Dumbbell Swing

The Dumbbell Swing is a great exercise that can be used as a strength exercise or conditioning exercise. It builds power and endurance in the hips and posterior chain. You can do the Dumbbell Swing on its own or as part of a circuit.

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Target Muscle Groups: Back | Forearms | Hips & Buttocks | Shoulders

Dumbbell Upright Row

Dumbbell upright rows strengthen and define the shoulders and traps. The biceps also assist in pulling the dumbbells up. The dumbbell upright row should be performed with a moderate weight and care must be taken to use proper technique. If too heavy of a load is used with improper technique a shoulder injury may occur. A common injury at the shoulder joint is "impingement" in which the bones pinch the tendons in the shoulder rotators.

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Target Muscle Groups: Back | Shoulders

Dynamic Lateral Wood Chop

The dynamic lateral wood chop is a great exercise for developing leg, hip and core strength.

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Target Muscle Groups: Full Body

Elbow Cobra Stretch

The elbow cobra stretch relaxes all the muscles of the abdominals and spine. By resting your bodyweight on the elbows you limit the range-of-motion of the spine. This helps ease you into the exercise and is the foundation for the full cobra stretch. Care should be taken not to over extend the spine. The cobra stretch can be included in your fitness program as part of the post-workout recovery period.

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Target Muscle Groups: Abs & Core | Back

Elliptical Cross Trainer

The elliptical cross trainer moves beyond the limitations of traditional elliptical trainers and unleashes a powerful new exercise modality precisely matching your body’s natural movement. The elliptical cross trainer provides a truly unique workout experience. Responsive incline adjustment makes workouts challenging and effective.

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Target Muscle Groups: Biceps | Hips & Buttocks | Legs | Shoulders | Triceps

Exercise Ball* Ab & Oblique Crunch

Exercise Ball* Ab & Oblique Crunches strengthen and add definition to your abdominals and obliques. Performing this exercise on the Exercise Ball will engage abdominal stabilizer muscles, making this a great all around core abdominal exercise.

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Target Muscle Groups: Abs & Core

Exercise Ball* Abdominal and Oblique Crunch

The Exercise Ball* Abdominal and Oblique Crunch is a good core exercise for strengthening the abs and obliques. Performing this exercise on the Exercise Ball will engage your trunk stabilizer muscles, making this a very effective abdominal exercise.

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Target Muscle Groups: Abs & Core

Exercise Ball* Biceps Curl

The Exercise Ball* Biceps Curl strengthen the core, biceps and wrist flexors.

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Target Muscle Groups: Biceps

Exercise Ball* Chest Press

TheExercise Ball* Chest Press is significantly more challenging than the flat bench chest press. The ball engages your core and forces you to stabilize your body while pressing the weight.

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Target Muscle Groups: Abs & Core | Chest | Shoulders | Triceps

Exercise Ball* One Arm Press

The Exercise Ball* One Arm Pressll is a great exercise for building shoulder strength while at the same time working the core muscles. As you press the weight overhead you activate more of the core in order to stabilize your spine. This is a good way to add variety to your training plan.

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Target Muscle Groups: Chest | Shoulders

Exercise Ball* Overhead Biceps Curl

The Exercise Ball* Overhead Biceps Curl is a good exercise for building core, biceps and forearm strength. If you are looking to isolate your biceps and work core at the same time give this exercise a try.

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Target Muscle Groups: Biceps