Pectoral Fly on FSFIB Flat-to-Incline Bench
Pelvic Drape Stretch
Pelvic Roll
Press
Pike Press - Feet Elevated
Pike Walk
Pike Walk Pushups
Plank
Postural Activation
PowerBlock Alternating Curl -- Standing
PowerBlock Alternating Hammer Curl -- Seated
PowerBlock Alternating Hammer Curl -- Standing
PowerBlock Alternating Supinating Curl -- Seated
PowerBlock Alternating Supinating Curl -- Standing
PowerBlock Ball Chest Press
PowerBlock Bench Press
PowerBlock Bench Press Restricted ROM
PowerBlock Crunch
PowerBlock Curl -- Seated
PowerBlock Curl--Standing
PowerBlock Decline Bench Press
PowerBlock Dumbbell Row -- Standing
PowerBlock Half Curl-Down
PowerBlock Half Wall Slide
PowerBlock Hammer Curl -- Seated
PowerBlock Hammer Curl -- Standing
PowerBlock Hang High Pull
PowerBlock Incline Alternating Curls
PowerBlock Incline Bench Press
PowerBlock Lateral Raise -- Seated
PowerBlock Lateral Raise -- Standing
PowerBlock Lateral Step Up
PowerBlock Lying Alternating Bench Press
PowerBlock Muscle Snatch
PowerBlock Pullover
PowerBlock Push Press With Rotation
PowerBlock Renegade Row
PowerBlock Reverse Lunge
PowerBlock Romanian Deadlift
PowerBlock Row -- Bench
PowerBlock Row on Ball
PowerBlock Seated Curls
PowerBlock Shoulder External Rotation - Side Lying
PowerBlock Shoulder Internal Rotation - Side Lying
PowerBlock Shoulder Press -- Back Supported
PowerBlock Shoulder Press -- Seated
PowerBlock Shoulder Press -- Standing
PowerBlock Sit Up
PowerBlock Squat
PowerBlock Static Lunge
PowerBlock Step Up
PowerBlock Step Up - Low Step
PowerBlock Suitcase Deadlift
PowerBlock Supinating Curl Standing
PowerBlock Supine Fly Unilateral
PowerBlock Swing
PowerBlock Turkish Get Up
PowerBlock Upright Row
Preacher "Scott" Curl
Press Arm Chest Press
Press Arm Incline Chest Press
Press Arm Shoulder Press
Prone Hip Extension on Bolster -- Alternating
Prone Leg Curl
Prone Lying Back Extension
Prone-lying Reverse Hip Extension
Pull-up
Pulldown w/Handles and FSFIB Flat-to-Incline Bench
Punching Combo 1
Push Jerk
Push up
Push up Feet on Ball Hands on Step
Push Up on a Medicine Ball
Push-up Test
Pushup -- Feet Elevated
Pushup -- Hands Elevated
Pushups
Pushups - Dive Bomb
Pushups - Push-Ts
Pushups - Stagger
Pushups - Sumo Walk
Pushups - Walking Stagger
Pushups on Knees -- Elbows In
Rear Delt Fly
Rear Deltoid
Recumbent Cycle
Renegade Row
Reverse Hyperextension Leg Curl
Reverse Lunge
Reverse-Grip Lat Pulldowns
Reverse-Grip Pull-up
Rock and Roll
Rock and Roll to Hand Stand - Wall Support
Rock and Roll to Hand Stand Pushup - Wall
Rock and Roll to Stand
Rocker Board High-sided Reach
Rocker Board Side Reach
Roll-up
Rope Triceps Press-down
Rotation
Rowing
Running
Sacral Roll
Sand-Bucket Finger Strengthening
Scapular Rotation
Scissors
Seated Abdominal Bracing
Seated Back Stretch
Seated Cable Abdominal & Oblique Crunch
Seated Cable Row
Seated Calf Raise -- Machine
Seated Chest Press
Seated Dips -- Triceps Press
Seated Double Wrist-Flexor Stretch
Seated Forearm Extensor Stretch
Seated Forearm Flexor Stretch
Seated Forearm Flush
Seated Forearm Isometric
Seated Hip Abduction -- Machine
Seated Hip Adduction -- Machine
Seated Leg Curl
Seated Leg Curl Home Gym
Seated Military Press
Neck and Shoulder Stretch
Seated Neck and Wrist Stretch
Seated Overhead Abdominal & Oblique Crunch
Seated Overhead Arm Curl on FSFIB Flat-to-Incline
Seated Overhead Bicep Curl
Seated Overhead Triceps Extension - Cable
Seated Overhead Triceps Extension - Home Gym
Seated Rear Deltoid
Seated Row
Seated Row -- Machine
Seated Straight Bar Bench Press
Seated Toe Raise
Seated Wrist Deviation
Seated Wrist Extensor Stretch
Seated Wrist Flexor Stretch -- Left
Seated Wrist Mobility
Seated Wrist-Pronation Stretch
Seated Wrist-Supination Stretch
Shin Stretch
Short Groin
Shoulder Press w/handles on FSFIB Flat-to-Incline
Shoulder Rolls
Shoulder Shrug
Shrug
Shuttle Run (Test)
Side Bend
Side Rock
Side Swipe
Single Arm Dumbbell Hang High Pull
Single Arm Dumbbell Muscle Snatch
Single Arm PowerBlock Hang High Pull
Single Arm PowerBlock Lateral Raise -- Seated
Single Arm PowerBlock Lateral Raise -- Standing
Single Arm PowerBlock Lying Row
Single Arm PowerBlock Muscle Snatch
Single Arm PowerBlock Row on Ball
Single Arm PowerBlock Shoulder Press -- Standing
Single Arm Push up
Single Arm Push-Up -- Bench
Dumbbell Overhead Squat
Single Leg -- Bunny Hop
Single Leg Broad Jump
Single leg Calf Raise on Step
Single Leg Lateral Hops -- Across Square
Single Leg Lateral Hops -- Same Side
Single PowerBlock Overhead Squat
Single-arm Cable Lateral Raise -- Standing
Single-arm Dumbbell Lateral Raise -- Seated
Single-arm Dumbbell Lateral Raise -- Standing
Single-Arm Dumbbell Row on Ball
Single-arm Dumbbell Shoulder Flexion -- Standing
Single-arm Dumbbell Shoulder Press -- Standing
Single-Arm High Cable Row
Single-Arm Lying Row
Single-Arm Rotation Row
Single-Arm Row
Single-Leg Balance
Single-Leg Leg Extension
Single-Leg Leg Press
Single-Leg Squat
Single-legged Lying Leg Curl
Single-legged Seated Leg Curl
Single-Side Rotation Crunch on Bolster
Sit Up
Sit-and-Reach Test
Sitting Nerve Stretch
Sitting Side Bend
Smith Machine Chest Press
Smith Machine Declined Chest Press
Smith Machine Inclined Chest Press
Smith Machine Lying Row
Spider Crawl
Spider Crawl with FSSH Squat Harness
Spinal Drape
Spinal Rotation Stretch
Spinal Twist
Split Jerk
Split Snatch
Squat
Squat -- Arms Relaxed
Squat Jump - Bodyweight
Squat Thrust
Squat Thruster
Squat Thruster with Rotation
Squat with FSSH Squat Harness
Squats with Bands
Squats with Chains
Stair Run
Standing Ab & Oblique Crunch
Standing Alternating Incline Press with Handles
Standing Arm Curl with Handles
Standing Back Extension
Standing Back Extension with Handle
Standing Back High Row with Handles
Standing Backward Jump
Standing Barbell Overhead Press
Standing Biceps Curl with Handles
Standing Biceps Curl with Straight Bar
Standing Broad Jump
Standing Cable Row
Standing Cable Row - High
Standing Calf Raise
Standing Calf Raise With Handles
Standing Chest Press
Standing Elbow Flexion-Extension
Standing Kayak with FSSB Straight Bar
Standing Knee Raise
Standing Lateral Jump
Standing Leg Curl W/ TQLB Leg Boot
Standing Leg Extension with TQLB Leg Boot
Standing Long Jump
Standing One Arm Biceps Curl
Standing One Arm Pectoral Fly
Standing One Arm Row
Standing One Arm Triceps Extension
Standing One Arm Triceps Kickback
Standing Overhead Biceps Curl
Standing Pectoral Fly
Standing Press with FSSB Straight Bar
Standing Reverse Fly with Handles
Standing Row with FSSB Straight Bar
Standing Shoulder Press w/Handles
Standing Single Leg Chest Press with Handles
Standing Straight Bar Press
Standing Straight Bar Row
Standing Triceps Extension
Standing Triceps Press
Standing Triceps Press Down w/*TQATS Strap
Static lunge
Step Up
Step up -- Low Step
Step Up -- Medium Step
Step Up and Tap
Stepper
Straight Bar Chest Press on Exercise Ball
Straight-leg Quad and Glutes Isometrics -- Seated
Straight-leg Raise -- Seated
Straight-leg Sit Up
Straight-leg Sling Sit-ups
Strap Calf Stretch -- Seated
Sumo Deadlift
Sumo Deadlift -- HighPull
Supinating Curl -- Standing
Supine Barbell French Curl
T-Bar Row
T-Cone Drill
Tennis Back Swing
Tennis Forehand Swing
Tennis Swing
Tennis Swing or Core Rotation
Terminal Knee Extension -- Seated
Torso Rotation - Machine
Towel Stretch
Trampoline Clock Drill
Treadmill
Trunk Rotations
Tuck Jump
Tuck Jump (Trampoline)
Turkish Get Up
Twisting Side Bend
Two Arm Triceps Extension with Handles
Upright Cycle
Upright Row
V-Grip Lat Pulldowns
V-Grip Seated Row
Vertical Jump - Counter Movement
Vertical Jump - Static
Walking Dumbbell Swing
Walking Lunge
Walking Lunge Rotation
Walking Lunge Thrust
Walking Lunge Touchdown
Walking Lunge Touchdown and Thrust
Walking PowerBlock Swing
Wall Nerve Stretch
Wall Slide
Wide Grip Chin Up With Assist
Wide Pushup -- Feet Elevated
Wide-Grip Bench Press
Wide-Grip Lat Pulldowns
Wide-Grip Seated Row
Wide-Stance Barbell Half-Squat
Wide-Stance Barbell Half-Squat -- Toes Out
Wide-Stance Barbell Parallel Squat
Wide-Stance Barbell Parallel Squat -- Toes Out
Wide-Stance Dumbbell Squat
Wide-Stance PowerBlock Squat
Wobble Board Side Reach
Wood Chop
Wrist Bend
Zigzag Run
Stay In Shape with a General Fitness Training Exercises and Workout Programs
Many people get intimidated by the idea of joining a gym or starting a workout program. They assume that everyone at the gym is in super great shape or are following some complicated workout and diet program that you need a biology degree to do correctly. However, the real truth is that most people at the gym are there just to stay in decent shape and, frankly, there is nothing wrong with that at all. Below are a couple of guidelines on how to stay in shape without having sign-up or complete some crazy serious workout program.
Cardio Fitness
The first step in overall fitness is getting the cardiovascular system in decent shape. It is also one of the easiest workouts with the quickest results. Most beginners will want to start out using a treadmill, stationary bike or elliptical. While each of these offers a good quality workout the one that most trainers recommend is a treadmill.
People new to treadmills will want to talk with a gym employee to get a rundown on how they work. Once the person feels comfortable with using the treadmill they will want to start with a brisk walk for at least 15 minutes and work themselves up to a faster pace while also adding more time. The first few times on the treadmill will be difficult, but with perseverance and consistent workouts the results should be fairly quick.
Resistance Training
People looking for a workout program for general fitness will want to focus their muscle training on resistance training rather than free weights. The reason for this is because resistance training machines usually workout complete muscle groups rather than focusing on one specific muscle. Overall body fitness is easier to achieve if the person is working out large muscle groups.
Before embarking on a resistance training program it is important to consult a trainer or at least do some research with an on-line training program to create workout that is right for the particular person. Many people believe it is important to work out different body areas (i.e. upper body, lower body, core) each day. However people looking for overall fitness will most likely see better results if they do a whole body program two or three times a week.
Body Weight Training
Another great type of exercise that is great for people trying to achieve an overall better level of fitness is to utilize one’s own body weight. The great thing about these types of programs is the fitness level raises the body weight exercises get easier to do and are even more effective. Body weight exercises include: push-ups, sit-ups, crunches, and pull-ups.
Group Exercise
Group exercise classes are great for people who don’t have a lot of time to do a lot of time to get to the gym. There are a wide range of group classes. Some of these classes focus on a whole body workout while others will focus on a specific area such as the core or cardio training. These classes are great for beginners because they will help them learn new types of exercises that they will be able to utilize in their own personal workouts. Group classes are also good for people who need help staying motivated to complete an entire program.
More Information on Exercises and Workouts
For more information on the exercises found in Workout-X, please visit the exercises overview section.
For more information on the workouts found in Workout-X, please visit the workouts overview section.