Customized Workout Plan Exercise Lab Training Videos

2 Kettlebell Deadlift

The 2 kettlebell deadlift is a good exercise for building strength. As with other kettlebell exercises, the 2 kettlebell deadlift is an easier alternative than the barbell version. Kettlebells are also easy to transport so this exercise can be dona almost anywhere.

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

2 Kettlebell High Pull

The 2 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 kettlebells is that it is easier to perform than the barbell version and the kettlebells are easy to transport so you can work out anywhere.

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Target Muscle Groups: Abs & Core | Back | Full Body | Legs

2 Kettlebell Stiff Leg Deadlift

The 2 kettlebell stiff leg deadlift is a great exercise that combines stretching and strengthening for the hamstrings and lower back. This exercise prepares you to lift the odd objects that you lift in real life. When using 2 kettlebells make sure that both sides of your body are moving through the same range of motion.

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Target Muscle Groups: Back | Legs

45-Degree Leg Press

The 45-degree leg press is a safe and effective way to exercise the major muscles groups of your legs. The leg press is a good alternative for people who are unable or uncomfortable with performing a back squat. An advantage of the leg press is that it allows you to use more weight than a free weight squat. It's also to add variety to your workout routine.

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Target Muscle Groups: Hips & Buttocks | Legs

A-Bound

The A-Bound exercise can be used as a dynamic warm-up or plyometric, lower-body exercise. No equipment is needed so it can be done by almost anyone, anywhere. You might find this exercise in strength and conditioning program for basketball, track and filed, soccer and football. A good base level of lower body strength and conditioning is desired before attempting the A-Bound.

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

A-Skip

The A-Skip is as a dynamic warm-up and is good for teaching running mechanics. No equipment is needed so it can be done by almost anyone, anywhere. You might find this exercise in the speed, agility, and quickness portion of a well balanced strength and conditioning program. The A-Skip is a good way to prepare your body for more demanding plyometric exercises, such as the A-Bound.

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Target Muscle Groups: Hips & Buttocks | Legs

Abdominal -- Machine

The abdominal machine works the stomach muscles with increased resistance. The abdominal machine can be paired with the back extension machine to work the entire torso or "core" area.

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Target Muscle Groups: Abs & Core

Achilles

The Achilles stretch is commonly performed to losses the ankle joint and the lower portion of your calf. Before stretching your body should be warmed up using various dynamic movement drills. The Achilles stretch can be performed after a lower body workout or running. Proper stretching is important to avoid injuries and help your body recover. No equipment is required to perform the Achilles stretch.

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Target Muscle Groups: Calves

Alternating Curl -- Seated

The Alternating seated curl is a great biceps builder. 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. Keep your writs straight and palms up. This is a "must have" for anyone looking for great arms.

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Target Muscle Groups: Biceps

Alternating Curl -- Standing

The standing alternating curl is a bodybuilding staple. You can use more weight than the seated variation because you can cheat by using your body to help swing the weight up. You can use the standing alternating curl to develop mass and strength. For a great arm pump use lighter weight and perform more repetitions. For strength development, use heavier dumbbells even though you won't be able to perform as many reps. Using dumbbells allows you to use both elbow flexion and supination, someth

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Target Muscle Groups: Biceps

Alternating Dumbbell Shoulder Press -- Seated

The alternating dumbbell 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 Dumbbell Shoulder Press -- Standing

The alternating dumbbell 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 Forward Lunge with Row

The alternating forward lunge with row is a great strength exercise. The muscles involved in this movement are the latissimus dorsi, gluteus maximus, hamstrings and lower back. This is a great pulling movement for your upper and lower body.

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Target Muscle Groups: Back | Hips & Buttocks | Legs

Alternating Hammer Curl -- Seated

The alternating hammer curl performed while seated helps build wrist and forearm strength. At the same time this exercise develops the brachioradialis. This exercise is a great way to finish your biceps workout. Replacing the bench with a swiss ball would increase the demand on your core muscles. Therefore you can work your biceps and your abs at the same time.

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Target Muscle Groups: Biceps | Forearms

Alternating Hammer Curl -- Standing

The alternating hammer curl performed while standing strengths your biceps in a slightly different way than other types of curls. By changing you hand position to the neutral grip you add the variety that your muscles needs to continually adapt. Performing this exercise while standing allows you to use more weight than the seated version. It is also more functional version because most activities outside the gym you will do standing.

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