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Fitness Tip Central

Free Exercise Instructions for Weight Loss, Strength and Conditioning, and General Health and Wellness


Squat Exercises


Most strength & conditioning experts agree that squats are the fundamental exercise in building a strong foundation in the legs. As a former collegiate rower, squats are most definitely not something I will leave out in training programs.

Bodyweight Squat

Goblet Squat

Leg Press

1 1/4 Leg Press

Hack Squat

Back Squat

Front Squat

Suitcase Squat

Lateral Squat

Leg Extension

Unilateral Leg Extension

Banded Unilateral Leg Extension

Leg Extension 21s

Box Squat

Sumo Box Squat

B-stance squat

Unilateral leg press

4-3-1 sumo squats

Horizontal Push Upper Body

Horizontal push requires strong pectoral muscles, as well as shoulder stability. The most popular exercises in the horizontal push group includes the bench press and push up.


Bench Press

Uneven Push-Up

Plyo Push-Up

Dumbbell Bench Press

Incline Dumbbell Bench Press

Single Arm Bench Press

ISO DB Bench Press

Incline Barbell Bench Press

Cable Chest Fly

Deficit push-up

Incline push-up

Banded Unilateral Chest Press

Vertical Push Upper Body

The shoulders are a fascinating design. Developing shoulders for aesthetics or performance requires precision and attention to great form because of their vulnerability to injury.

Kneeling Single Arm Press

Barbell Shoulder Press

Dumbbell Shoulder Press

Dumbbell Shoulder Press with Band

Single Arm Push Press

Military Press

Arnold Press

Scott Press

Pike Press

Anterior Core Stability

Anterior core muscles are the most popularly trained of the core muscles, most prominently the abs. This is a definite must for those looking to get a great beach body or compete in a physique competition.

Kneeling Plank

Four Point Plank

Medicine Ball Side-to-Side Plank

3-Point Plank

Body Saw


2-Point Plank

Medicine Ball Vertical Chop with Slam

Stir the Pot

Plank with Alternating Foot Elevation

Shoulder Tap Plank

Marching Plank

Plank with cross knee tuck

Hanging Leg Raise

Lateral Core Stability

This includes the oblique muscle in the midsection. Lateral core muscles are what keeps you from swaying side to side when performing a back squat.

Kneeling Side Plank

Suitcase Carry

Side Plank

Side Plank Clamshell

Single-Arm Waiters Carry

Side Plank w/Hip Abduction

Side Plank with Adduction

Rotational Core Exercises

Highly important muscle group for those that like to play golf, tennis, baseball, softball, boxing, and pretty much any sport that requires strong rotational power.

MB Kneeling Chop

Cable Kneeling Chop

Cable Kneeling Reverse Chop

Standing Medicine Ball Chop

Kneeling Pallof Press

Pallof Press

Split Stance Chop

Pallof Press with Squat

Around the World

Anti-Rotation Reaction

Short Range Rotation

Lunge Exercises

Lunging exercises focus on building unilateral leg strength, which is helpful in reducing strength imbalances and improving overall leg strength.

Reverse Lunge

Forward Lunge

Step Up

Walking Lunge

Smith Machine Split Squat

Split Squat

Lateral Lunge

Lateral Step Up

Contralateral Split Squat


Bulgarian Split Squat

Slow eccentric skater squat

Skater squat

Deficit reverse lunge

ISO split squat

Horizontal Pull Upper Body

Much like the squat, the horizontal pull is the second most important movement in the sport of rowing. The movement targets the upper body’s back muscles.

Inverted Row

Pronated Grip Seated Cable Row

Supinated Grip Seated Cable Row

Neutral Grip Seated Cable Row

Wide Neutral Grip Seated Cable Row

Pronated Grip Wide Elbow Seated Cable Row

Split Stance Row

Dumbbell Row

Bench Row

Bentover Row

Towel Row

Banded Unilateral Row

Banded Bilateral Row

Hinge Leg Exercises

Posterior leg strength includes building the hamstrings and glutes. Glutes are amongst the most popularly trained muscles for females, but few may realize that they are also categorized as core muscles.

Pull Throughs

Romanian Deadlift


Sumo Deadlift

45-Degree Hyperextension


Good Morning

KB Swing

Single-Leg Deadlift

Unilateral Leg Curl

Leg Curl

Trap Bar Deadlift

DB split stance DL

2-3 second eccentric RDL

Banded Good Morning

Posterior Core Stability

The most ignored of the core muscles, but, in my opinion, the most important. This includes back muscles that line the spine and the glutes. Inadequate posterior core strength can leave you vulnerable to back injury.

Supine Bridge

Single-Leg Supine Bridge

Bird Dog


Mobility & Warm-Up Exercises

In order to build up the body, you need to adequately take care of your body.

Monster Walk


Thread the Needle

Windshield Wiper

Pick Drill

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