Exercise Library

Looking for something to do in between ForwardFit classes? Challenge yourself to some of these exercises!


TRX Outdoor Workout

  1. Starting in a quadruped position, raise your right arm and left leg.  Brace your abs and hold for the desired amount of time.
  2. Return to the starting position and repeat on the opposite side.
deadlift dumbbell before

deadlift dumbbell after

  1. Bring feet hip distance, toes forward
  2. Bring bar or weights in front of the legs
  3. Slide the bar or weights down your leg with a little bend in the knees
  4. Feel the stretch up the hamstrings to the glutes
  5. Add weight for advanced exercisers

Deadlift Sumo 1Deadlift Sumo 2

  1. Begin standing wider than shoulder-width apart.
  2. With your hips back, bend at the waist and grab the kettlebell with both hands and stand up, squeezing your glutes at the top of the movement.
  3. Reverse the movement slowly to the original position.

Dumbbell Bench Press 1

Dumbbell Bench Press 2

  1. Lie faceup on the bench while holding both dumbbells above your shoulders, keeping your arms straight.
  2. Lower the dumbbell to your chest then press the weight back to the starting position.

Dumbbell Shrug

Dumbbell Shrug 2

  1. Hold a pair of dumbbells at arms length with palms facing each other.
  2. Shrug your shoulders as high as you can holding for 2 to 3 seconds.
  3. Slowly lower the dumbbells to the starting position.
External Rotation Cable 1

External Rotation Cable 2

  1. Grab the handle with your right hand while standing next to the weight stack to your left.
  2. Bend your elbow 90 degrees with your elbow perpendicular to the floor.
  3. Rotate your forearm outward keeping your upper arm close to your body.
  4. Hold for two seconds then return slowly to the starting position.
Glute Bridge 1

Glute Bridge 2

  1. Lie faceup with your knees bent and toes pointed up.  Lift your hips so you preform a straight line from your knees to your shoulders.
  2. Hold at the top for 2 seconds then lower to the starting position.

Incline Dumbbell Bench Press 1

Incline Dumbbell Bench Press 2

  1. Lie face up on the bench while holding both dumbbells above your shoulders keeping your arms straight.
  2. Lower the dumbbell to your chest then press the weight back to the starting position.
Inverted Row 1

Inverted Row 2

  1. Hang with your arms straight gripping the handles of the TRX with an overhand grip.
  2. Start by pulling your shoulder blades back pulling your body up, lifting your chest to the handles.
  3. Pause, then slowly lower your body back to the starting position.

 

  1. Begin the Goblet squat with both hands holding the horns of the kettlebell.
  2. Lower into the squat position while sitting back on your heels and keeping your back erect.
  3. Press through your feet, stand up straightening your knees and hips.

 

Kettlebell Goblet Squat 1Kettlebell Goblet Squat 2

 

Kettlebell Pushup and Row 1Kettlebell Pushup and Row 2

  1. Start in a push-up position with one arm holding the kettlebell.
  2. Perform one push-up then row the kettlebell at the top of the  movement. Keep your abs tight and don’t allow rotation in your hips and torso.

Kettlebell Shoulder Press 1Kettlebell Shoulder Press 2

  1. Begin by cleaning the kettlebell to the racked position.
  2. Drive the kettlebell overhead straightening your arm, locking your elbow at the top of the movement.
  3. Return safely to the racked position and repeat.

Kettlebell Snatch 1Kettlebell Snatch 2Kettlebell Snatch 3

  1. Swing the kettlebell back through your legs.
  2. As the  kettlebell travels up to shoulder height, punch the kettlebell up to the sky.
  3. Move the arm around the kettlebell not the bell around your arm.
Lunges Dumbbell 1

Lunges Dumbbell 2

Lunges Dumbbell 3

  1. One leg forward bend both knees
  2. Front knee stays behind the toes
  3. Add weight for advanced exercisers

Pullups 1Pullups 2

 

  1. Jump up or stand on a bench and grab the pullup bar with an overhand grip.
  2. Perform a pullup by bringing your chest to the bar.
  3. Once your chest touches the bar, pause and begin lowering yourself slowly to the starting hanging position and repeat for the required number of repetitions.
Side Plank

  1. Lie on your side with your knees straight.
  2. Push yourself up with your elbow and forearm, keeping your hips forward while maintaining a straight line.
  3. Brace your abs and hold for the designated time.
Squat Body Weight 1

Squat Body Weight 2

 

  1. Hips are forward and you are balanced. Bring feet hip distance.
  2. Bend the knees at a 90 degree angle. Knees stay behind the toes.
  3. Add weight for advanced exercisers.

Squat Dumbbell 1

Squat Dumbbell 2

  1. Hips are forward and you are balanced. Bring feet hip distance.
  2. Bend the knees at a 90 degree angle. Knees stay behind the toes.
  3. Add weight for advanced exercisers.

Standing Cable Chest Fly 1

Standing Cable Chest Fly 2

  1. Grab the handles with each hand and stand in a staggered stance.
  2. Start with the arms stretched with a slight bend in the elbow.
  3. Without changing the angle of your elbow bring your hands together palms facing each other.
Step Ups 1

Step Ups 2

  1. Place one foot on a sturdy bench
  2. Step all the way on the bench and lower down opposite leg
  3. Add weight for advanced exercisers

Thruster Dumbbell 1Thruster Dumbbell 2Thruster Dumbbell 3

  1. Start in a standing position with the dumbbells at shoulder height.
  2. Perform a low squat  and explosively stand up raising the dumbbells overhead.
  3. Bring the dumbbells back to shoulder height and repeat.

V-situp 1V-situp 2

  1. Start by lying on your back with your legs straight and arms above your head.
  2. Contract your abdominals by meeting your arms and legs in the middle of your body.
  3. Lower slowly and repeat.

Workout Challenge of the Month

Workout Challenge of the Month

Click the link below to view the current Workout Challenge of the Month. Challenge yourself today!

Current Challenge