Exercise targeting the core and lower back;

Muscles; rectus abdominis, external/internal obliques, erector spinae, Latissimus dorsi, triceps,

Benefit; develop and strengthens the core, back and triceps, increased core stability and flexibility, increased lower back strengthen and spinal flexibility, strengthens and stabilize the upper body, improve posture and balance and increase range of motion

Workout recommended sets and repetitions;

Beginner; 2 sets of 8 to 10 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Full body strength training and aerobic conditioning exercise that engages entire muscle system;

Muscle; full body

Benefit; increase cardiovascular fitness, increase muscular endurance and development, increase joint mobility and stability, improve posture, balance and coordination, helps to reduce risk of injury

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING: to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Activation exercise targeting the glutes;

Muscle; gluteus maximus, gluteus medius, Hip flexors thighs

Benefit; increased core stability and strength increase hip strength, mobility and flexibility, improve lower back stability, increased glute strength and enhance performance such as squatting,

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength exercise targeting the abdominal lower back and hamstrings;

Muscle; rectus abdominis, erector spinae, hamstrings

Benefit; increase abdominal strength and muscular development, increase spinal flexibility, stability and range of motion, increase flexibility throughout the posterior chain muscles, helps to reduce the risk of injury.

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Challenging lower body and core exercise that targets the obliques and abductors

Muscle; shoulders, obliques, hip flexors, abductors, glutes, hamstrings, calves

Benefit; increased core stability and strength, increased leg strength, increased shoulder stability and strength, increased arm and wrist strength, improve balance.

Workout recommended sets and repetitions;

Beginner; 2 sets of 8 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING: to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Abdominal exercise primarily targeting the upper abdominal muscles;

Muscle: rectus abdominis, obliques, quadriceps

Benefit: engages all the abdominal muscles, increased abdominal strength, flexibility and stability, activate and strengthens the hip and thigh muscles, increase range of motion.

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced;3 sets of 15 to 20 reps

WARNING: to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

post-workout stretch; hold each stretch for 15 to 20 seconds

Strength training exercise targeting upper middle and lower body;

Muscle; Pectorals, deltoids, latissimus dorsi, trapezius, triceps, biceps, rectus abdominis, obliques, hamstrings, glutes, quads, adductors, abductors,

Benefit; increased upper and lower body strength and muscle endurance, increased core stability, strength, and flexibility, increase spinal flexibility, strength and stability, increased arms and shoulder strength and definition, improve posture balance and coordination

Workout recommended sets and repetitions;

Beginner; 2 sets of 8 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING: to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Ultimate cardio-intensive exercise recruiting muscle groups across the body from head to toes;

Muscle; Full body

Benefit; improves posture, balance and coordination, improves upper body strength and range of motion, improve lower body strength and stability, increase core stability and strength, improve spinal flexibility and strength, improves hand-eye coordination, improves cardiovascular and physical fitness, improve speed agility and physical performance

Workout recommended sets and repetitions;

Beginner; 2 sets of 2 x 2 minutes round

Advanced; 3 sets 3 x 2 minutes round

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout Stretch; hold each stretch for 10 seconds

Post-workout Stretch; hold each stretch for 15 to 20 seconds

Popular exercise targeting the entire abdominals and lower region;

Muscle; rectus abdominis, transverse abdominis, obliques, glutes, lower back, thighs

Benefit; increased spinal stability, increased hip mobility and stability, increased abdominal strength stability and flexibility, stabilize the lower back and helps to reduce injury

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING: to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Isolation exercise designed to work the shoulder region;

Muscle: anterior deltoid, supraspinatus, trapezius, lateral deltoids

Benefits: increase shoulder strength and size, increase shoulder mobility, improve core stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 8 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING: to avoid injury warm up thoroughly before attempting exercise

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength exercise targeting the abdominals and thigh;

Muscle: Quadriceps, rectus femoris, vastus medialis, vastus intermedius, vastus laterialis

Benefit; strengthens the quadriceps and the patellar ligament, increased core endurance, stability and strength, Improve spinal stability and balance, improve hip stability and lower body strength

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced 3 sets of 15 to 20 reps

WARNING: to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Weight training exercise for lower back and the lower body;

Muscle; erector spinae gluteus maximus, hamstrings and core

Benefit; strengthens the posterior chain muscles, strengthens and develop the hamstrings, hips and glutes, improve core stability and strength

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Alternative exercise to toe push-ups targeting upper body;

Muscle; pectorals, deltoids, triceps, abdominals

Benefit; build upper body strength, develops and strengthens the chest shoulders and triceps, increased core stability and strength

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before attempting exercise

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Variation exercise working the posterior chain muscle groups;

Muscle; back, legs, core

Benefit; increased spinal flexibility, strength and mobility, strengthens and improve lower back strength and stability, increase abdominal strength and flexibility

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Complex exercise primarily targeting lower body and front deltoids

Muscle; deltoids, quads, hamstrings, gluteals, core

Benefit: increased lower body strength and muscular endurance, increased core strength, improve balance and coordination improve shoulder and upper body strength and stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 8 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Muscle building exercise targeting the butt, hip and core;

Muscle; lower back, gluteus maximus, gluteus medius, hip flexors, rectus abdominis, triceps, trapezius, deltoids, quadriceps, hamstrings

Benefit; strengthens and develops the glute, hip and core muscles, improve shoulder, arms and lower back stability and strength

Workout recommended sets and repetitions;

Beginner; 2 sets of 8 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout Stretch; hold each stretch for 10 seconds

Post-workout Stretch; hold each stretch for 15 to 20 seconds

Challenging isometric core strength exercise that involves holding the same position for the maximum time possible;

Muscle; trapezius, rhomboids, erector spinae, pectorals, rectus abdominis, transverse abdominis, lower back, external/internal obliques, hips

Benefit; increases core strength and muscle definition, enhances metabolism, increases muscular strength and endurance, improves posture and balance, improves spinal strength and stability, helps to reduce back pain and injury

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 second hold

Advanced; 3 sets of 20 to 30 second hold

WARNING: to avoid injury warm up thoroughly before exercise; Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Popular core strength exercise for targeting and strengthening the abdominals and core muscles

Muscle; shoulders, lower back, rectus abdominis, external/internal obliques, iliopsoas, rectus femoris

Benefit; Increased core strength, muscle mass and muscle endurance, improve balance, stability and flexibility, improve coordination, improve lower back strength and spinal flexibility, improve posture and reduce the risk of back pain and injury

Workout recommended sets and repetitions;

Beginner; 2 sets of 8 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Simple lower body strength training exercise for the core butt and hips;

Muscle; obliques, side hip flexors, thighs, glutes, hamstrings, calves

Benefit; Develop and strengthens the hips thighs and glute, increases core strength and stability, improve hip mobility and range of motion, improve performance such as running walking and jumping, improve lower back strength and spinal stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 8 to 12 reps

Advanced; £ sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before attempting exercise

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Low impact full-body exercise use to develop strength and flexibility;

Muscle; full body

Benefit; increased strength and flexibility, increased stability, mobility and range of motion, improve balance, coordination and body awareness, increase core stability, strength and flexibility, increase spinal strength and flexibility

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Lower body plyometric exercise for building lower body explosive power, strength and agility

Muscles; quadriceps, hamstrings, adductors, abductors, glutes, calves

Benefit; increase aerobic fitness, increase cardiovascular fitness, increase weight loss, improves agility, power and speed

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout Stretch; hold each stretch for 10 seconds

Post-workout Stretch; hold each stretch for 15 to 20 seconds

Ab exercise for strength and flexibility for abs hips and lower back;

Muscle; rectus abdominis, obliques, hip flexors, quadriceps lower back

Benefit; strengthens and stabilize the abdominals, improve spinal stability and strength, increase hip mobility, strength and flexibility, improve thigh strength and flexibility

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Complex exercise targeting upper and lower body;

Muscle; shoulder, core, glutes, quadriceps, hamstrings, calves

Benefit; increase muscular development, strength, mobility and muscular endurance in the shoulder region, increased upper body strength and stability, increased core stability and strength, increased lower body strength and muscular development, increase balance, coordination and range of motion

Workout recommended sets and repetitions;

Beginner; 2 sets of 8 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Lower leg plantar flexion exercise primarily targeting the calf muscles;

Muscles; gastrocnemius, tibialis posterior, soleus

Benefit; builds, strengthens and define the calves, improve ankle strength and stability, improve athletic performance, improve balance and helps to reduce the risk of injury

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Ab exercise designed to strengthen the upper and lower abdominal;

Muscle; rectus abdominus, transverse abdominus, chest, obliques, glutes, thighs

Benefit; builds and strengthens the upper and lower abdominal muscles, increased core stability, increased spinal strength and flexibility, helps to improve posture, balance and coordination

Workout recommended sets and repetitions;

Beginner; 2 sets of 8 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Challenging strength training ab exercise working upper middle and lower body;

Muscle; rectus abdominis, transverse abdominis, internal/external obliques, shoulders, arms, legs, and back

Benefit; increase core stability and strength, increased shoulder and arm strength, increase spinal stability and strength, increase muscular development and endurance throughout the body, increased lower body strength and stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

post-workout stretch; hold each stretch for 15 to 20 seconds

Hip exercise use to strengthens and develop the hip

Muscles; adductors, hip flexors, gluteus medius, obliques

Benefit; strengthens and develops the hip and thighs, increase range of motion and muscle endurance in the hips

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout Stretch; hold each stretch for 10 seconds

Post-workout Stretch; hold each stretch for 15 to 20 seconds

Upper body Rear shoulder exercise targeting the posterior deltoid;

Muscle; posterior deltoids, triceps

Benefit; increased muscular strength and size in the shoulders, increased shoulder mobility and range of motion, increased muscular endurance in the posterior deltoids, increased upper back strength and core stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch hold; each stretch for 10 seconds

Post-workout stretch hold; each stretch for 15 to 20 seconds

Core exercise targeting the lower core stabilizing muscles;

Muscle; rectus abdominis, transverse abdominis obliques

Benefit; increased abdominal strength and muscle development, increased core stability and flexibility, improve upper and lower back flexibility and coordination, improve posture and range of motion

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Aost-workout stretch; hold each stretch for 15 to 20 seconds

Exercise targeting the obliques and core and lower back muscles;

Muscles; external obliques, internal obliques, rectus abdominis, transverse abdominis, lower back, deltoids, biceps, triceps

Benefit; increase abdominal strength and flexibility, improve balance and coordination, improve shoulder arms strength and stability, improve spinal flexibility, strength and range of motion, increase lower body strength and stability and helps to prevent back pain and injury

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Compound exercise that engages and stimulate the entire body;

Muscle; shoulders, back, core, glutes, hamstrings, quadriceps, calves

Benefit; develop strength, balance, stability, and flexibility throughout the lower and upper body, increase joint mobility and range of motion in the hip and shoulder region, improve spinal strength and flexibility, helps to improve posture and prevent back pain and injury.

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Exercise primarily for shoulders and arms

Muscle; Anterior deltoid, triceps, back and core

Benefit; strengthens and develops shoulders and arms, strengthens and stabilize back and core, enhance shoulder and arms definition

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Exercise for building strength and muscle endurance

Muscle; deltoids, arms, upper back

Benefit; increased muscle endurance, power and strength, increased core stability, strength and flexibility, increased lower body strength and stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 seconds hold

Advanced 3 sets of 20 to 30 seconds hold

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Challenging isometric strength exercise for building strength and power in upper and lower body;

Muscle; anterior deltoid, supraspinatus, trapezius, lower back, glutes, hamstrings, quadriceps, calves

Benefit; build strength and muscular endurance in upper and lower body, increase strength and flexibility in the hip flexors, increase shoulder stability and strength

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 20 seconds hold

Advanced 3 sets of 20 to 30 seconds hold

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Exercise for improving strength and endurance throughout the shoulder region;

Muscle; deltoids, trapezius, arms

Benefit; improve muscular endurance and strength throughout the entire shoulder, improve shoulder stability

Beginners; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Isolation strength exercise specifically targeting the back of the upper arm)

Muscle; Triceps

Benefit; strengthens and develops the triceps, activates the core muscles and stabilize the shoulder muscles

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; £ sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Full Body exercise targeting the core and build strength in the lower body;

Muscle; abdominals, glutes, quads, hip flexors, hamstrings

Benefit; Increase core strength, stability and flexibility, improve balance and coordination, increased lower body strength and stability, improve spinal strength and flexibility, improve posture, helps to stabilize the shoulder

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Weight training exercise use to build strength and muscle endurance in the shoulder region;

Muscle; anterior/posterior/lateral deltoids, upper trapezius, supraspinatus, and serratus anterior

Benefit; builds and strengthens the shoulder muscles, increase mobility and range of motion, helps to stabilize the core throughout the motion

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Exercise working the posterior chain muscles the backside of the body

Muscle; back, legs, core

Benefit; increased spinal flexibility, strength and mobility, strengthens and improve lower back strength and stability, increase abdominal strength and flexibility, improve posture and balance increase lower body stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength exercise for developing middle and upper back;

Muscle; latissimus dorsi, rhomboids, trapezius, erector spinae, biceps

Benefit; strengthens and develop the back, increased upper body strength and endurance, increased core stability and strength, improve posture and balance, increase biceps strength and muscular development

Workout recommended sets and repetitions:

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 t0 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Functional strength building exercise targeting the pectorals and shoulder;

Muscle; pectoralis major, latissimus dorsi, anterior deltoid, triceps, biceps

Benefit; builds muscular strength and mass in the chest and upper body, increase strength, size and definition in the upper arm

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Isolation exercise targeting the shoulder muscle

Muscle; deltoids, serratus anterior, trapezius, clavicular part of pectoralis major, biceps

Benefits; improved shoulder strength and enhance arm and shoulder definition, increase shoulder mobility and range of motion

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Exercise targeting, back of shoulder, arms, back, and lower body)

Muscle; rear deltoid, latissimus dorsi, gluteus maximus, quadriceps, triceps, biceps, hamstrings, lower back, rhomboids

Benefit; increased lower body strength, balance and stability, increased back and shoulder strength, improve core stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Exercise targeting the back of the upper arm;

Muscle; triceps brachi, brachialis, pronator teres

Benefit; increase muscular strength and size in the triceps, improve shoulder stability and enhance arm definition

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength exercise used for building strength and muscle endurance in the shoulder;

Muscle; deltoids, pectoralis major, trapezius, triceps

Benefit; increase muscular strength and muscle mass in the shoulders, improve shoulder stability, mobility and balance, increase strength size and definition in the triceps

Workout recommended sets and repetitions;

Beginner; 2 sets 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Isolation strength exercise targeting the front of the shoulder while synergistically working the lateral deltoid and upper chest and is a great exercise for beginner trainers;

Muscle; Anterior and lateral deltoid, pectoralis major, serratus anterior, middle and lower trapezius

Benefit; strengthens and develop the shoulder and upper pectorals, increase shoulder mobility and range of motion, improve core stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Isolation exercise used to develop strength and size of the triceps;

Muscle; triceps brachi, brachialis, pronator teres

Benefit; increase strength and size of the triceps, enhance upper arm definition

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Exercise targeting the core muscles;

Muscle; external obliques and internal obliques, rectus abdominis, lower back

Benefit; increase strength and flexibility throughout the core muscles, increase core stability, increase spinal strength and flexibility and helps to prevent lower back injury

Workout recommended sets and repetitions;

Beginner; 2 sets of 15 to 20 reps

Advanced; 3 sets of 20 to 30 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength training exercise targeting chest and shoulder;

Muscle; pectoralis major/minor, deltoids, triceps

Benefit; build strength and power in the chest and shoulders, assists in opening up the chest muscles helping to reduce upper back pain, increase range of motion and relax tension in the upper body

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15b to 20 reps

WARNING: to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Shoulder exercise that targets the rotator cuffs muscles;

Muscle; infraspinatus, teres minor

Benefit; keeps rotator cuffs muscles healthy, optimizing shoulder mechanics

improve shoulder strength, mobility and stability and helps to prevent injury

Workout recommended sets and repetitions;

Beginner; 2 sets 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Exercise that challenge the core and develop balance and stability;

Muscle; core, shoulders, glutes, hamstrings, quads, calves

Benefit; increased strength, balance and stability, increase abdominal strength and core stability, increase muscular endurance and enhance muscle awareness

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets 15 to 20 reps

WARNING; to avoid injury warm up the body thoroughly before attempting exercise

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Ultimate full body exercise recruiting all major muscle groups;

Muscle; biceps, triceps, rotator cuff muscles, deltoids, obliques, latissimus dorsi

Benefit; increase strength, speed, agility, endurance and hand and eye coordination, improve core strength and flexibility, improve lower strength and balance, increase overall strength and power throughout the body

Workout Recommended sets and repetitions;

Beginner; 5 x 2 minute rounds

Advanced; 10 x 2 minute rounds

WARNING; to avoid injury warm up thoroughly before exercise

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Cardio type core exercise targeting the obliques and lower back;

Muscles; internal and external obliques, transverse abdominis, rectus abdominis, calves, quadriceps, hamstrings, shins

Benefits; target strengthens and stabilize the obliques and core muscles, strengthens the hip flexors and leg muscles, improve lower back strength and spinal flexibility

Workout recommended sets and repetitions;

Beginner; 2 sets of 15 to 20 reps

Advanced; 3 sets of 20 to 30 reps

WARNING; to avoid injury warm up thoroughly before attempting exercise

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength exercise for building strength and muscular endurance in upper and lower body

Muscle; deltoids, arm, upper and lower back, quadriceps, calves

Benefit; increase muscular endurance, power and strength, increased core stability, strength and balance, stabilize lower back and build strength and endurance to the thigh and calves

Workout recommended sets and reps;

Beginner; 2 sets of 15 to 20 secs hold

Advanced; 3 sets of 20 to 30 secs hold

WARNING; anyone with knee issues should seek medical advise before attempting this exercise

Warm up the legs thoroughly before attempting this exercise to avoid the risk of injury

Stretching before and after exercise helps to prevent injury;

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Full body exercise that strengthens the upper and lower body

Muscle; shoulders, arms, back, glutes, quads, hamstrings, core, calves

Benefit; strengthens and develop upper and lower body, increase range of motion, balance and stability, increase muscle endurance and awareness, improve core stability and strength

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before attempting exercise

Hip, knee issues? seek medical advise before attempting this exercise

Stretching before and after exercise helps to prevent injury;

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength exercise for building strength and power in the back

Muscle; latissimus dorsi, rhomboids, trapezius, erector spinae, biceps

Benefit; strengthens and develop the back, increased upper body strength and muscular endurance, increase core stability and strength, improve posture and balance, increase biceps strength, muscular development and enhance definition

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; always warm up thoroughly before attempting exercise to avoid injury.

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Popular exercise for strengthening the abdominals;

Muscle; rectus abdominis, external and internal obliques, transverse abdominis, hip flexors, latissimus dorsi, erector spinae and muscles of the scapular

Benefits; enhance core strength and flexibility, improves balance and posture, reduces stress in the lower back muscles

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Popular Single-joint strength exercise for developing the front of the upper and lower arm;

Muscle; biceps brachi, brachialis, brachioradialis

Benefit; Increased strength and muscular development in the biceps and forearms, increased grip strength, helps to strengthen the rotator cuffs and shoulder

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength training exercise targeting the back of the upper arm;

Muscle; triceps brachii

Benefits; increased strength and muscular development in the upper arm

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength training exercise that targets the triceps and helps to extend the shoulder;

Muscle; Triceps brachi

Benefit; increase strength and muscular devlopment in the triceps, enhance arm definition

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Compound exercise that boosts the metabolism and helps with body conditioning;

Muscle; anterior deltoid, pectorals, core, gluteals, quads, hamstrings, calves

Benefit; helps to boosts metabolism and body conditioning, increased, strength, coordination, balance, and flexibility, increased joint mobility and range of motion,

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Shoulder exercise that targets the rotator cuffs muscles;

Muscle; infraspinatus, triceps

Benefit; keeps rotator cuffs muscles healthy, optimizing shoulder mechanics, improve shoulder strength, mobility and stability and helps to prevent injury

Workout recommended sets and repetitions;

Beginner; 2 sets 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Full Body Exercise for developing strength and power in all regions of the body;

Muscle; full body; quadriceps, hamstrings, calves, gluteus maximus, erector spinae, rectus abdominis, obliques, deltoids, triceps brachi, trapezius

Benefit;increase body strength aerobically and anaerobically, increased mobility, stability, balance and flexibility, improve posture and helps to reduce back pain and stiffness,

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength training exercise for developing middle and upper back;

Muscle; latissimus dorsi, rhomboids, trapezius, erector spinae, biceps

Benefit; strengthens and develop the back, increased upper body strength and endurance, increased core stability and strength, improve posture and balance, increase biceps strength and muscular development

Workout recommended sets and repetitions:

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 t0 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength training exercise targeting shoulders, arms back and abs;

Muscle; deltoids, triceps, back and legs

Benefit; increased strength and muscular development in the arms and shoulders enhance arm ad shoulder definition, increased upper back strength, increased abdominal strength and stability, increase lower body stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength training exercise targeting, back of shoulder, arms, back, and lower body;

Muscle; rear deltoid, latissimus dorsi, gluteus maximus, quadriceps, triceps, biceps, hamstrings, lower back, rhomboids

Benefit; increased lower body strength, balance and stability, increased back and shoulder strength, improve core stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Strength exercise for developing unilateral upper-body strength;

Muscle; latissimus dorsi, deltoids, biceps, trapezius, rhomboids, teres major and minor, brachialis, brachioradialis and pectorals

Benefits; increased lower-back strength and stability, increased upper back strength and endurance, improve arm and shoulder strength

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Popular compound strength exercise used to develop upper and middle back;

Muscle; latissimus dorsi, rhomboids, core, biceps

Benefit; increased strength and muscular development in the back and arms, improve lower back stability, increased core stability and strength, increased flexibility balance and coordination, improve posture and reduce the risk of injury

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Weight training exercise use to build strength and muscle endurance in the shoulder region;

Muscle; anterior/posterior/lateral deltoids, upper trapezius, supraspinatus, and serratus anterior

Benefit; builds and strengthens the shoulder muscles, increase mobility and range of motion, helps to stabilize the core throughout the motion

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets 15 to 20 reps

WARNING to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Variation strength training shoulder exercise for developing the shoulder region;

Muscle; anterior deltoids, upper trapezius, supraspinatus, serratus anterior, core, arms, legs

Benefit; strengthens and develop the shoulder region, increase upper body strength, increased shoulder mobility and range onf motion, increase core stability and strength, increased lower body strength and stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Plyometric exercise primarily targeting the calves lower back and obliques)

Muscle; external/internal obliques, lower back, calves

Benefit; strengthens and develop the core, improve physical strength and balance, increase spinal flexibility and strength, improve coordination and agility, strengthens and develops the leg muscles

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Compound exercise that boosts the metabolism and helps to condition the body

Muscle; anterior deltoid, pectorals, core, gluteals, quads, hamstrings, calves

Benefit; helps to boosts metabolism and body conditioning, increased, strength, coordination, balance, and flexibility

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Exercise working the posterior chain muscles the backside of the body;

Muscle; back, legs, core

Benefit; increased spinal flexibility, strength and mobility, strengthens and improve lower back strength and stability, increase abdominal strength and flexibility, improve posture and balance increase lower body stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Upper body strength exercise strictly targeting the chest and shoulder;

Muscle; pectoralis major, anterior deltoid

Benefit; increase muscle strength and power in the chest and shoulder muscles, improve core stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; warm up the body thoroughly before attempting exercise to avoid the risk injury

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Full body aerobic coordination exercise designed to get the heart pumping;

Muscle; shoulders, upper back, arms, lower back, glutes, hamstrings adductors, abductors, calves

Benefit; increased strength and agility, increased cardiovascular endurance, improve coordination, balance and flexibility, improve core stability and strength

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Free weight strength training exercise targeting the biceps;

Muscle; biceps brachii, brachialis, brachioradialis

Benefit; increased strength and muscular mass in the biceps and forearms, enhance arm and shoulder stability and definition

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Popular strength training arm exercise for developing strength and size in the upper and lower arm;

Muscle; biceps brachii, brachialis, brachioradialis, wrist

Benefit; increased arm strength and muscular development, improve wrist and grip strength, enhance arm definition, increase shoulder stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Old school strength training exercise that uses more than one ranges of motion to stimulate muscle growth and build strength;

Muscle; anterior/lateral deltoid, biceps brachii, brachialis, brachioradialis, pectorals

Benefit; Increased strength and muscular development in the shoulders arms and upper body, increased muscular endurance, improve shoulder stability and enhances shoulder arms definition, improve forearm and grip strength

Workout recommended sets and repetitions;

Beginner; 2 sets of 7reps on each phase =21 reps using a manageable weight

Advanced; 3 sets of 7reps on each phase =21 reps using a adequate weight

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Upper body Rear shoulder exercise targeting the posterior deltoid;

Muscle; posterior deltoids, triceps

Benefit; increased muscular strength and size in the shoulders, increased shoulder mobility and range of motion, increased muscular endurance in the posterior deltoids, increased upper back strength and core stability

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Complex strength exercise developing the shoulder region;

Muscle; anterior/ medial deltoid

Benefit; strengthens and develops the shoulder, increase shoulder joint mobility and range of motion

Workout recommended sets and repetitions;

Beginner; 2 sets of 8 to 10 reps performing one rep of each movement at a time.

Advanced; 3 sets 10 to 15 reps performing one rep of each movement at a time

WARNING; to avoid injury warm up thoroughly before attempting this exercise,

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

High-impact explosive exercise targeting primarily the core;

Muscle; rectus abdominis, transverse abdominis, quadriceps, hamstrings, gluteals, calves

Benefit; Increased core endurance, strength and flexibility, increased lower body strength mobility and stability, increased muscle fitness coordination and agility

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 12 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before attempting exercise

Any joint or back issues seek medical advise before attempting this exercise

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Core exercise used to target the abdominals'a, back and hip;

Muscle; external/internal obliques, erector spinae, quadratus lomborum

Benefit; increased lower back strength and flexibility, increased core stability, strength and flexibility, improve posture and balance, helps to prevent

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Exercise targeting the glute, hip and core muscles;

Muscle; lower back, gluteus maximus, gluteus medius, hip flexors, rectus abdominis, triceps, trapezius, deltoids, quadriceps, hamstrings

Benefit; strengthens and develops the glute hip, improve strength and stability in the shoulder, arms and lower back, increase strength and stability throughout the core

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise; Stretching before and after exercise helps to prevent injury

Pre-workout stretch; hold each stretch for 10 seconds

Post-workout stretch; hold each stretch for 15 to 20 seconds

Plyometric lower body exercise thats used for ankle and foot strength;

Muscle; calves, quadriceps, hamstrings, glutes

Benefit; Increased cardiovascular fitness, increased aerobic fitness, increased lower body strength and agility, increase speed and coordination, improve performance for running walking and jumping

Workout recommended sets and repetitions;

Beginner; 2 sets of 10 to 15 reps

Advanced; 3 sets of 15 to 20 reps

WARNING; to avoid injury warm up thoroughly before exercise;

Stretching before and after exercise helps to prevent injury

Pre-workout Stretch; hold each stretch for 10 seconds

Post-workout Stretch; hold each stretch for 15 to 20 seconds