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Exercise Lab

Jump Rope -- Bounce

The Jump Rope Bounce is the most basic way to jump rope. It is also the foundation for all other jump rope exercises. Jumping rope is a great way to warm up and is also a great conditioning exercise. Jumping rope also improves coordination and agility.

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Target Muscle Groups: Full Body


Jumping Jacks

Jumping jacks are a great general warm-up exercise. Jumping jacks involve the entire body and can provide an excellent conditioning workout for anyone with limited equipment. It's common to perform jumping jacks as part of a boot camp style workout or during circuit training.

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


Jumping lunge

The jumping lunge exercise is a challenging and fun way to strengthen and condition the lower body. Jumping lunges increase the power in the legs and hips. Jumping lunges are a plyometric (explosive) exercise that requires a base level of conditioning to perform safely. No equipment is needed to perform jumping lunges.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Jumping lunge Rotation - ipsilateral

Jumping lunge with rotation increases power in the legs, hips and torso. Jumping lunges with rotation develop core stabilization and reactive strength. This exercise requires no equipment and can be performed as part of your conditioning workout.

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


Jumping Lunges - Moving

Jumping lunges with forward motion develop strong, powerful legs. The jumping lunge is a fun exercise that requires no equipment and can be performed at home or in the gym. This exercise has strength and conditioning benefits that will shape your legs and burn fat. Due the high demand this exercise places on the neuromuscular system, it is recommended that you rest 48 hours before the next lower body workout.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Jumping Lunges Rotation - Moving

Jumping lunges with rotation and forward movement develop powerful, strong legs. The rotation activates the core muscles and the forward movement requires the fast-twitch muscles fibers in the legs to fire on all cylinders. Jumping lunges with rotation and forward motion should be not be performed by beginners. A strong strength base is recommended before performing plyometric exercises.

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


Kettlebell Clean and Jerk

Everyone knows that the clean and jerk is a great exercise. The kettlebell version is also a great exercise. It is a good exercise for beginners because it is not as technically demanding as the barbell version. Advanced lifters with be challenged by the asymetrical nature of the exercise. The kettlebell is easy to transport so you can workout almost anywhere.

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


Kettlebell Clean and Press

The kettlebell clean and press is a great full body exercise to build strength and power. The unilateral nature of this exercise also challenges your core strength. The kettlebell is very portable so this exercise can be performed anywhere.

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


Kettlebell Clean and Press - 2 Kettlebells

The kettlebell clean and press with 2 kettlebells is a great full body exercise. It is good for developing power and strength but it is far easier to learn than the barbell version. However, it does require some coordination to keep the 2 kettlebells moving at the same speed.

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


Kettlebell Crushgrip Deadlift

The kettlebell crushgrip deadlift is an exercise you can really only do with a kettlebell. It is similar to a standard deadlift, but it involves many muscles not used in a traditional deadlift. This is a new exercise if you are looking for a new and unique challenge.

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Target Muscle Groups: Back  |  Forearms  |  Chest  |  Hips & Buttocks  |  Legs


Kettlebell Full Swing

The kettlebell full swing is the most basic kettlebell exercise. It is a good exercise for beginners because it is the foundation for most other kettlebell exercises. For more experienced lifters it is a great exercise for building endurance and can be used in a circuit or as "rest" between sets.

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Target Muscle Groups: Back  |  Hips & Buttocks  |  Legs


Kettlebell High Pull

The kettlebell high pull builds explosive power in the lower body. It is also a good exercise to teach small parts of the more complex olympic lifts. The advantage to using a kettlebell is that it is easier to perform than the barbell version and the kettlebell is easy to transport so you can work out anywhere.

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Target Muscle Groups: Abs & Core  |  Back  |  Legs


Kettlebell High Pull - Alternating Arms

The kettlebell high pull, alternating arms is a fun variation of the standard high pull. With the alternating hands version each rep is a little different and you have to pay attention. This exercise is great for building coordination and grip strength.

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Target Muscle Groups: Abs & Core  |  Back  |  Forearms  |  Legs


Kettlebell Snatch

The kettlebell snatch is a great exercise for the entire body. It requires explosive power and to propel the kettlebell from the floor to the overhead posiion. It can be done with a heavy kettlebell to develop max power or with a lighter kettlebell for max reps to build strength endurance.

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


Kettlebell Stiff Leg Deadlift

The kettlebell stiffleg deadlift is a great exercise that combines stretching and strengthening the hamstrings and lower back. It is a good exercise to keep prepare you for lifting things outside of the gym. This exercise is essential to keep you healthy and strong.

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Target Muscle Groups: Back  |  Legs



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