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Fit Ball & DBell Home Circuit # 1
Fit Ball & DBell Home Circuit # 2
Dumbbell & Bench Home Circuit # 3
Abdominal Exercises
Cable Crunch
Crunches
Abdominal / Machine
Cable Torso Twist
Abdominal V Ups
Plank
Decline Sit Ups
Roman Chair Knee Ups
Ball Crunch
Lateral Crunches / Ball
Abdominal Bicycle Twists
Chest Exercises
Chest Press Machine
Pec Dec
Dumbbell Flys
Incline Press
Push Up
Bench Press
Decline Press / Bar
FWBP
Cable Cross
Assisted Dips
Shoulder Exercises
Lateral Raise with
Dumbbells
Front Raise
Internal Rotation
External Rotation
French Curls /
Rear Delt Machine
Reverse Fly Rear Delt Lifts
Shoulder Press Machine
Shoulder Press / Dumbbells
Back Exercises
Front Lat Pull Downs
Low Back / Machine
Low Row Cable
Seated Row
T Bar Row
Pull Overs
Pull Ups
Back Extension / Machine
Bent Over Row
45 Degree Torso Raise
- Back Extension
Straight Leg Dead Lift
Triceps Exercises
Triceps Push Down Bar
Triceps Extension / Dumbbell
Kick Backs / Dumbbells
Dips
Biceps Exercises
Bicep Curl Bar
Bicep Curl / Dumbbells
Preacher Curls / Bar
Bicep Curls / Machine
Hammer Curl
Quadriceps/ Hamstrings/Glutes
Leg Extension
Leg Curl / Machine
Leg Press
Squats
Inner Thigh Pull
Inner Thigh Pull
Standing Calf Raise
Donkey Calf Raise
Seated Calf Raise
Hip Adductor
Hip Abduction
Lunges / Front Walking
Lunges / Back
Lunge Split Squat
Ball Squats
Leg Curls w Ball
Single Leg Squats
Single Leg Raise - Quad Hip Flexor
Glute Kick Backs
Strength Training
Home Training Programs:
w/ Dumbbells Bench and/or Fit Ball
* Fit Ball & DBell Home Circuit # 1
* Fit Ball & DBell Home Circuit # 2
* Dumbbell & Bench Home Circuit # 3
Health
Club Exercise Selections
Menu of Exercises / Typical Health Club
Selection
Click Exercise to Receive Written & Visual Training Guidance
UPPER BODY
Abdominal Exercises
Cable Crunch
Crunches
Abdominal / Machine
Cable Torso Twist
Abdominal V Ups
Plank
Decline Sit Ups
Roman Chair Knee Ups
Ball Crunch
Lateral Crunches / Ball
Abdominal Bicycle Twists
Chest Exercises
Chest Press Machine
Pec Dec
Dumbbell Flys
Incline Press
Push Up
Bench Press
Decline Press / Bar
FWBP
Cable Cross
Assisted Dips
Shoulder Exercises
Lateral Raise with
Dumbbells
Front Raise
Internal Rotation
External Rotation
French Curls /
Rear Delt Machine
Reverse Fly Rear Delt Lifts
Shoulder Press Machine
Shoulder Press / Dumbbells
Back Exercises
Front Lat Pull Downs
Low Back / Machine
Low Row Cable
Seated Row
T Bar Row
Pull Overs
Pull Ups
Back Extension / Machine
Bent Over Row
45 Degree Torso Raise
- Back Extension
Straight Leg Dead Lift
Triceps Exercises
Triceps Push Down Bar
Triceps Extension / Dumbbell
Kick Backs / Dumbbells
Dips
Biceps Exercises
Bicep Curl Bar
Bicep Curl / Dumbbells
Preacher Curls / Bar
Bicep Curls / Machine
Hammer Curl
LOWER BODY
Quadriceps/ Hamstrings/Glutes
Leg Extension
Leg Curl / Machine
Leg Press
Squats
Inner Thigh Pull
Inner Thigh Pull
Standing Calf Raise
Donkey Calf Raise
Seated Calf Raise
Hip Adductor
Hip Abduction
Lunges / Front Walking
Lunges / Back
Lunge Split Squat
Ball Squats
Leg Curls w Ball
Single Leg Squats
Single Leg Raise - Quad Hip Flexor
Glute Kick Backs
Menu of Exercises / Typical Health Club
Selection
Click Exercise to Receive Written & Visual Training Guidance
Chest Press Machine
Lateral Raise with
Dumbbells
Cable Crunch
Front Lat Pull Downs
Triceps Extension / Dumbbell
Bicep Curl Bar
Leg Extension
Standing Calf Raise
Crunches
Dumbbell Flys
Shoulder Press Machine
Low Row
Triceps Push Down Bar
Bicep Curl / Dumbbells
Donkey Calf Raise
Back Extension / Machine
French Curls / Rear Delt Machine
Bicep Curls / Machine
Leg Press
Seated Calf Raise
Roman Chair Knee Ups
Incline Press
Shoulder Press / Dumbbells
Pull Overs
Dips
Preacher Curls / Bar
Inner Thigh Pull
Abdominal / Machine
Front Raise
Seated Row
Kick Backs / Dumbbells
Preacher Curl / Dumbbells
Outer Thigh Pull
Push Up
Reverse Fly Rear Delt Lifts
Bent Over Row
Bench Press Regular &
Close Grip
Hammer Curl
Squats
Ball Crunch
Cable Cross
Clean & Press
T Bar Row
Leg Curl / Machine
Cable Torso Twist
Pec Dec
Internal Rotation
Pull Up
Assisted Dips
90 Degree Torso Raise
Plank
Decline Press
External Rotation
45 Degree Torso Raise
- Back Extension
Triceps Push Down / Rope
Straight Leg Dead Lift
Lateral Crunches / Ball
Decline Press / Bar
FWBP
Low Back / Machine
Hip Extension / Glute Kick
Backs
Abdominal V Ups
Decline Sit Ups
Hip Adductor
Hip Abduction
Lunges / Front Walking
Lunges / Back
Lunge Split Squat
Menu of Exercises
Home Training with
Physio Ball, Dumbbells & Mat
Click Exercise to Receive Training Guidance
Ball Squats
Back Extensions
Decline Push Ups
Abdominal "V" Ups
Leg Curls w Ball
DBell Row w Chest on Ball
Ab Double Crunch Ball Lift
Ab Reverse Crunch Ball Lift
Core External Oblique Lifts
Chest Press w DBells Lying on Ball
Single Leg Squats
Seated Overhead Press
Back Rows Seated on Ball
Ab Curl Up Crunch on Ball
Seated DBell Front Raise
Seated DBell Lateral Raise
Seated DBell Alternating Curls
Seated Overhead DBell Triceps Extensions
Chest Flys w Torso on Ball
Ball Push Ups
Bridge / Ball
Hip Flexion
Back Extension / Ball
Ball Hamstring Curls
Hip Extension / Ball
Menu of Exercises
Home Training with Dumbbells, Bench & Mat
Click Exercise to Receive Training Guidance
Split Squats - Stationary Lunges
Single Leg Raise - Quad Hip Flexor
Glute Kick Backs
One Arm Dumbbell Rows off Bench
45 Degree Push Ups off Bench
Squat w Body Weight or DBells
Seated Back Rows
Chest Press w DBells off Bench
Abdominal Curl Up Crunch
Abdominal Oblique Bicycle Twists
Deltoid Lateral Raise
Bicep Curls
Triceps Overhead Extensions
Fit Ball & DBell Home Circuit # 1