Exercises

Exercise of the Week: Legs

Frog Squats with Split Lunges

click read more for more exercises to try and how to perform it

Chest



Chest dips between chairs	Kneeling incline cable flyes

Plank with dumbell row	Decline pushups	Plymetric bench press
Swissball cable flyes	Side to side box pushups	Cable press and lunge
Dumbell Press with Twist	Swissball Jacknives	Medicine Ball Pushups
Spiderman Pushups	Decline Pushups	Partner pushes

Back

Shoulders


Reverse dumbell round the worlds

Front barbell raise and shoulder press	Front barbell extension	One arm barbell lunge and row

Alternate Barbell Press	Barbell Power Press	Lateral and front dumbell raises
Lunge with dumbell front raise	Standing rope rows	Side lunge with DB upright row
Dumbell Squat and Press	Rear lunge with dumbell raises	Static dumbell shoulder with curtzee lunges
1 arm Dumbell pull and press	Lying down rear lateral raises	Squat and round the worlds
Dumbell Push Press	Dumbell Lunge Press	Round the Worlds
Alternate Barbell Press	Incline Dumbell Lat raise	Alternate Front and Lat raise
Barbell curl and Press	Dumbell lateral raise with front dumbell

Arms

Legs


Side to side step with hoopband

Split lunges holding barbell	Total Body Workout	Curtzee lunges over step

1 leg explosive step up	Cable Sumo Squats + Deadlift superset	Cable curtzee lunges

Glutes with dumbell pullover	Clock Lunges	Frog Squats with Split Lunges

Dumbell side lunge with shoulder press	Superset: 1 leg deadlift and lunge	Chair squat with medicine ball
Stairclimbers	Rear dumbell lunge with bicep curl	Rear Step Down Lunges
Core/butt	Legs/Abs partner exercise	Box jumps
One legged bridges	Swissball butt blaster	Legs and Shoulders
Butt blaster	Side to side jump lunges	Lunge and Shoulder press
One legged side step up	Step Through	Lower leg raises with Swissball
One legged cable deadlift	Jump Squats	Swissball Static plank
Smith machine lunge	Sissy Squats
Side to side box lunges	Side Step Ups	Swiss ball rollouts
One legged deadlift		Abs and Biceps

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