Turkish Get Up
The classic move popularised by the Turkish Olympic lifters builds strength, stability and co-ordination 1.Lie flat on the floor with one hand by your side and the other directly above [...]
KettleBell Clean
This classic kettlebell move works every muscle in your body to build explosive power and a strong core 1. Start the move as with the kettlebell swing. Swing the kettlebell [...]
KettleBell Swing
The classic kettlebell move requires perfect form to hit the major muscle groups and to get your heart rate high 1.Stand with your feet shoulder-width apart and hold a kettlebell [...]
Push Press
Generate more power by descending into a quarter-squat then exploding powerful upwards to raise the bar overhead 1. With your feel shoulder-width apart, position a bar on your upper chest, [...]
One-Arm Dumbbell Clean
Holding a dumbbell in one hand works that side of the body for balanced gains and is a great option ahead of advancing to the barbell version. 1. Stand with [...]
Burpee
One of the hardest and most intense body weight moves, this will work all your major muscle groups and get your heart rate soaring. 1. Stand tall with your feet [...]
Cleans
This complex and dynamic total-body move works all the major muscles of your legs and posterior chain. 1. Stand with your shins touching the bar and feet shoulder-width apart. [...]
Deadlift
The classic compound lifts works many upper- and lower-body muscles and is one of the key moves for putting on muscular size and strength all over you body 1. Stand [...]
Cable Rotation
The cable places a different emphasis on your rotator cuff and is a beginner-friendly way to strengthen these crucial muscles. Internal Rotation 1. Stand side on to a cable machine [...]
Cuban Press
Barbell Cuban Press This move works the small muscles of the shoulder joint that control rotational movement. A stronger rotator cuff prevents injury and allows you to lift more in [...]
Gym Ball Back Extension
This exercise is a great way to strengthen the lower back muscles, helping to keep injury at bay during heavier weighted back exercises. The difficulty of this simple exercise shouldn't [...]
Good Morning
This exercise not only works on your lower back erector spinae muscles and helps to make your core stronger, but simultaneously targets the hamstrings and gluteal muscles. 1. With the rack [...]
Face Pull
Face Pulls target the posterior shoulder muscles - try adjusting the height of the cable set up to target different fibres of the muscle groups. 1. Set up a cable [...]
Inverted Row
Think of this exercise as an upside down push up! Great for growth of the lats as well as strength of the core muscles. This exercise is a good progression to [...]
Barbell Shrug
A great exercise for building strength and size on those upper trapezius muscles. Due to the limited range of motion of this exercise, heavy weight may be used whilst maintaining [...]
One Arm Dumbbell Row
This is a great way to work unilaterally, and improve any strength imbalances from side to side. 1. Place the right knee and right hand on a flat bench with [...]
Seated Cable Row
This seated exercise allows you to effectively target the muscles of your mid and upper back, whilst maintaining good form throughout. 1. Sit on a bench or the floor with [...]
Lateral Raise
Lateral Raise This exercise is a simple single joint move that is prefect for targeting the middle portion of your Deltoids. 1. Start with a dumbbell in one hand, palm [...]
Shoulder Press (Variations)
Basic Shoulder Press One of the best exercises to build strong and wide shoulders. 1. Start with the barbell resting on your chest, grip the bar so your hands sit [...]
Bent-Over Fly
A fantastic exercise for the shoulder stabilising muscles - with this movement less weight actually means more! Start off with light dumbbells, as correct form is important to ensure activation of [...]
Calf Raises
These are best carried out on a step or ledge rather than the floor so the muscles can be worked through their full range. Calf Raises 1. Stand on a [...]
Glute Bridge
Glute Bridge 1. Lay on your back with both knees bent and feet flat on the floor shoulder width apart. Rest your arms on the floor by your side, palms [...]
Hamstring Curl
These exercises will help isolate your hamstrings to safely strengthen the area evenly between each leg. Lying Hamstring Curl This exercise can be carried out using a lying (or standing) [...]
Single Leg Step Up
This exercise is just like walking up the stairs, but you can make it harder with extra weight and a higher step! Single Leg Step Up 1. Stand with a [...]