Customized Workout Plan Exercise Lab Training Videos

Pushups on Knees -- Elbows In

The push up on knees is another way to make the push up a little bit easier for those who aren't strong enough to do a regular push up. When doing this exercise it is important to keep your body straight and you stomach tight. When the push ups on your knees gets too easy you can advance to regular push ups.

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

Quads Stand

The quad stand is a great stretch for your quads (the front of your thigh). It is a good cool down exercise after a lower body workout or running. Stretching your quads will increase the flexibility in your knees and allow you move better. As with all other stretching exercises the quad stand should be done after a thorough warm up.

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Target Muscle Groups: Legs

Rear Delt Fly

The rear delt machine targets the rhomboids, traps, and deltoids. This exercise is suitable for people of all training levels.

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Target Muscle Groups: Back | Shoulders

Rear Deltoid

The Rear Deltoid exercise targets the upper back and rear shoulder muscles. This is a good exercise for strengthening and shaping the shoulders.

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Target Muscle Groups: Back | Shoulders

Recumbent Cycle

Stationary cycling is one of the most effective low-impact aerobic exercises for increasing your metabolism. Use the recumbent cycle for more efficient calorie and fat burning without the impact on your joints. Because it is an impact-free activity, stationary cycling can be a lifelong form of exercise.

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

Renegade Row

The Renegade Row is a combination of two exercises: the push up and the row. It works both the pushing and pulling muscles simultaneously while also challenging the core musculature. The Renegade Row is a great exercise for bringing balance to the upper body.

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Target Muscle Groups: Abs & Core | Back | Biceps | Shoulders

Reverse Lunge

The reverse lunge is a great way to shape and strengthen you legs. It is also a great way to change up your routine. The reverse lunge works the muscles in your legs in a different way than the regular lunge. It is a good way to maintain muscular balance. There is no equipment necessary so this exercise can be done anywhere.

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

Reverse-Grip Lat Pulldowns

The reverse grip lat pull down is a good exercise to sculpt your back and strengthen your biceps at the same time. It strengthens the postural muscles of your upper back and is a great exercise for beginners and people who are not able to do pull ups. Another added benefit is that the reverse grip lat pull down also strengthens your grip.

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Target Muscle Groups: Back

Reverse-Grip Pull-up

The reverse grip pull up is a great exercise that strengthens and tones your back. It also strengthens your biceps and grip at the same time. If you are unable to do pull ups on your own you can have your workout partner assist you. You can also do kipping pull ups. A good goal is 20 reverse grip pull ups.

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Target Muscle Groups: Back | Biceps | Shoulders

Rock & Roll to Hand Stand - Wall Support

The Rock and roll to hand stand with wall support is a functional, full-body strength and conditioning workout. The wall support helps you master the hand stand without the fear of hurting yourself. The rock and roll hand stand is a bodyweight exercise that many gymnasts and martial artists use for both strength and coordination. This exercise burns calories like no other.

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Target Muscle Groups:

Rock & Roll to Hand Stand Pushup - Wall

If you really want to get crazy with your training try, the rock and roll to hand stand with push-up. This exercise is a functional, full-body strength and conditioning workout. The wall support helps you master the hand stand without the fear of hurting yourself. The rock and roll hand stand with push-up is a bodyweight exercise that many gymnasts and martial artists use for both strength and coordination. This exercise burns the max number of calories in the least amount of time.

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Rock and Roll

The rock and roll is a fun way to strengthen the abs and improve coordination. The rock and roll is a basic bodyweight exercise that can be performed anywhere. This exercise transfers well to life and sport.

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

Rock and Roll to Stand

Rock and Roll to Stand increases strength and agility. This is a functional exercise that can be performed in your workout to add variety or to improve sport-specific strength. The rock and roll to stand is fun and challenging. Try to stand up on your feet faster each workout.

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

Rocker Board High-sided Reach

The rocker board high side reach is good for developing core strength and balance. If you don't have a partner to throw the ball to you, you can throw the ball to yourself by bouncing it off a wall. The real key to this exercise is not to fall off of the rocker board. This exercise is good for basketball, football and other exercises that involve catching a ball and maintaining your balance.

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

Rocker Board Side Reach

The rocker board side reach is good for developing core strength and balance. If you don't have a partner to throw the ball to you, you can throw the ball to yourself by bouncing it off a wall. The real key to this exercise is not to fall off of the rocker board. This exercise is good for basketball, football and other exercises that involve catching a ball and maintaining your balance.

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