My Preferred Exercises

For anyone who is curious about what I do or just looking for new exercise ideas, here is a compilation of all of the different exercises I do:

WARM UP
– Ski jumps
– Jump squats
– Jump lunges
– High knees
– Butt kicks
– Jumping jacks
– Burpees
– Jump rope
– Short cardio
– Mountain climbers

BODY WEIGHT
– Push ups (military, regular/wide, diamond, under-the-fence, clapping, weighted, DB push up w/ left/right row, decline)
– Pull ups (chin up, pull up, parallel grip pull up, wide grip pull up, negative pull up)
– Tricep dips (using a bench/chair/etc.)
– Air squat/jump squats
– Lunches/jump lunges
– Split squats
– Planks (front, side, one arm/one leg)
– Wall sit
– Burpees
– Burpee with squat and left/right lunge
– Pistol
– Calf raises
– Step up (w/ and w/out knee raise)
– Glute kick back
– L-sit
– Glute bridge
– Single leg glute bridge
– Plank to bridge

ARMS
(Push ups, pull ups, dips)
– Bicep curl
– Hammer curl
– Barbell curl
– Alternate curl
– Seated isolation curl
– Palms down curl
– Compound curl to overhead press
– Side curl w/ bands/dumbells
– Bent over tricep extension
– Tricep extension w/ bands
– Tricep body press w/ barbell
– Two arm behind head dumbbell tricep extension
– Forearm curl w/ dumbbell/barbell
– Lateral dumbbell hold

CHEST/SHOULDERS
(Push ups, pull ups)
– Parallel (to the ground) pull up
– Bench press
– One arm kettlebell press
– Dumbbell internal rotation
– Dumbbell bench press/incline military press
– Dumbbell overhead press
– Seated rear delt raise
– Dumbbell lateral raise
– Dumbbell side lateral raise
– Lateral raise w/ plate
– Bent over dumbbell row
– Standing dumbbell row
– Shrugs

LEGS
(bodyweight squat/lunge variations)
– Back squats
– Front squats
– Barbell lunges
– Overhead lunges
– Weighted wall sit
– Dumbbell calf raise
– Elevated calf raise

BACK/LOWER
– Deadlifts
– Good mornings
– Bent over barbell row
– Barbell hip thrusts
– Single leg deadlifts
– Bent over dumbbell flies

CORE
– Sprints
– Reverse crunch
– Double crunch
– Jackknife (w/ and w/out ball)
– Crunch
– “Abmat” sit ups
– Front plank
– Windshield wipers
– Russian twists
– Plank, knee to elbow (w/ elbows on the ground)
– Leg lift
– Scissor kicks
– Bicycles

OTHER
– Kettlebell swings
– “Man makers” (burpee, dumbbell squat clean, dumbbell press)
– Handstands

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