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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
Triceps Extension
Start Position
- Position one dumbbell overhead with both hands under inner plate (heart shaped grip).
Direction
- With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyperextending wrists. Return and repeat.
Note
- Position wrists closer together to keep elbows from pointing out too much. Let dumbbell pull arm back to maintain full shoulder flexion. Consider using seat with back support as illustrated. Back support should not be so high that it interferes with dumbbell being completely lowered (i.e. full range of motion). If shoulder flexion flexibility is not adequate, position hips slightly forward (as illustrated) so elbows are positioned upward. Position body more upright if shoulder flexion flexibility is adequate.