R
F I T N E S S
Sample
Exercise Descriptions
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Welcome! Let’s get you started.
The Link to Fitness Team has built ta list of a few
sample exercises and descriptions that you can
use for your own exercise videos. We wanted to
share it with you to give you a head start on
creating your own database of exercises. You can
refer to this list at any time for reference.
There is nothing sexier than being
financially fit!
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Trainers Basic Library of Exercises:
Legs:
1. Lunges
2. Squats
3. Calf Raises
4. Leg Extensions
5. Leg Curls
Core:
1. Plank
2. Reverse Crunches
3. Leg Lifts
4. Toes to Bar
5. Butterfly Sit Ups
Chest:
1. Pushups
2. Dumbbell Flys
3. Flat Bench Press
4. Incline Bench Press
5. Cable Flys
Arms:
1. Dumbbell Bicep Curls
2. Dumbbell Bicep Hammer Curls
3. Cable Tricep Extensions
4. Cable Single Arm Tricep Extensions
5. Dumbbell Shoulder Press
Flexibility:
1. Hands Behind Back
2. Behind-Neck Stretch
3. Pretzel
4. Forward Lunge
5. Toe Touches
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Legs:
Lunges
1. Keep your upper body straight, with your shoulders back and relaxed and chin
up (pick a point to stare at in front of you so you don't keep looking down).
Always engage your core.
2. Step forward with your right leg around 2 feet or so from the foot being left
stationary behind and lower your upper body down, while keeping the torso
upright and maintaining balance. Inhale as you go down. Note: As in the other
exercises, do not allow your knee to go forward beyond your toes as you come
down, as this will put undue stress on the knee joint. Make sure that you keep
your front shin perpendicular to the ground.
3. Using mainly the heel of your foot, push up and go back to the starting position
as you exhale.
4. Repeat the movement for the recommended amount of repetitions and then
perform with the left leg.
Squats
1. Stand with your feet shoulder width apart. You can place your hands behind your
head. This will be your starting position.
2. Begin the movement by flexing your knees and hips, sitting back with your hips.
3. Continue down to full depth if you are able,and quickly reverse the motion until
you return to the starting position. As you squat, keep your head and chest up
and push your knees out.
Calf Raises
1. Stand on the edge of a step.
Or, if you have a step-aerobics platform, place two sets of risers underneath the
platform.
2. Stand tall with your abdominals pulled in, the balls of your feet firmly planted on
the step, and your heels hanging over the edge.
Rest your hands against a wall or a sturdy object for balance.
3. Raise your heels a few inches above the edge of the step so that you’re on your
tiptoes.
4. Hold the position for a moment, and then lower your heels below the platform,
feeling a stretch in your calf muscles
5. Lift as high as you can onto your toes and lower your heels down as much as
your ankle flexibility allows.
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6. Push evenly through the entire width of your foot.
Leg Extensions
1. For this exercise you will need to use a leg extension machine. First choose your
weight and sit on the machine with your legs under the pad (feet pointed
forward) and the hands holding the side bars. This will be your starting position.
Tip: You will need to adjust the pad so that it falls on top of your lower leg (just
above your feet). Also, make sure that your legs form a 90-degree angle
between the lower and upper leg. If the angle is less than 90-degrees then that
means the knee is over the toes which in turn creates undue stress at the knee
joint. If the machine is designed that way, either look for another machine or just
make sure that when you start executing the exercise you stop going down once
you hit the 90-degree angle.
2. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure
that the rest of the body remains stationary on the seat. Pause a second on the
contracted position.
3. Slowly lower the weight back to the original position as you inhale, ensuring that
you do not go past the 90-degree angle limit.
4. Repeat for the recommended amount of times.
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Variations: As mentioned at in the foot positioning section, you can use various foot
positions in order to maximize stimulation of certain thigh areas. Also, you can
perform the movement unilaterally (one leg at a time).
Leg Curls
1. Adjust the machine lever to fit your height and sit on the machine with your back
against the back support pad.
2. Place the back of lower leg on top of padded lever (just a few inches under the
calves) and secure the lap pad against your thighs, just above the knees. Then
grasp the side handles on the machine as you point your toes straight (or you
can also use any of the other two stances) and ensure that the legs are fully
straight right in front of you. This will be your starting position.
3. As you exhale, pull the machine lever as far as possible to the back of your
thighs by flexing at the knees. Keep your torso stationary at all times. Hold the
contracted position for a second.
4. Slowly return to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions.
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Core:
Standard Plank
1. Plant the hands directly under the shoulders (slightly wider than shoulder-width
apart) like you’re about to do a push-up.
2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your
legs should be working in the move too; careful not to lock or hyperextend your
knees.
3. Neutralize the neck and spine by looking at a spot on the floor about a foot
beyond the hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move,
hold your plank for as long as possible without compromising form or breath.
Reverse Crunches
1. Lie down on the floor with your legs fully extended and arms to the side of your
torso with the palms on the floor. Your arms should be stationary for the entire
exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are
together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis
backwards and you raise your hips off the floor. At the end of this movement
your knees will be touching your chest.
4. Hold the contraction for a second and move your legs back to the starting
position while exhaling.
5. Repeat for the recommended amount of repetitions.
Hanging Leg Raises
1. Hang from a chin-up bar with both arms extended at arms length in top of you
using either a wide grip or a medium grip. The legs should be straight down
with the pelvis rolled slightly backwards. This will be your starting position.
2. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as
you perform this movement and hold the contraction for a second or so.
3. Go back slowly to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.
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Lying Leg Raises
1. Lie with your back flat on a bench and your legs extended in front of you off the
end.
2. Place your hands either under your butt with your palms down or by the sides
holding on to the bench. This will be your starting position.
3. As you keep your legs extended, straight as possible with your knees slightly
bent but locked raise your legs until they make a 90-degree angle with the floor.
Exhale as you perform this portion of the movement and hold the contraction at
the top for a second.
4. Now, as you inhale, slowly lower your legs back down to the starting position.
Butterfly Sit Ups
1. Sit on the floor, knees bent with the soles of your feet together.
2. Place a folded towel on the floor behind you, positioned under your lumbar
spine when you lie back. Extend your arms until straight out in front of you.
3. Keeping your back straight, lie back until your shoulder blades touch the
ground, arms over your head.
4. Sit up immediately and reach forward till your fingertips are in line with your
toes.
Chest:
Pushups
1. Lie on the floor face down and place your hands about 36 inches apart while
holding your torso up at arms length.
2. Next, lower yourself downward until your chest almost touches the floor as you
inhale.
3. Now breathe out and press your upper body back up to the starting position
while squeezing your chest.
4. After a brief pause at the top contracted position, you can begin to lower
yourself downward again for as many repetitions as needed.
Dumbbell Flys
1. Lie down on a flat bench with a dumbbell on each hand resting on top of your
thighs. The palms of your hand will be facing each other.
2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a
time so you can hold them in front of you at shoulder width with the palms of
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your hands facing each other. Raise the dumbbells up like you're pressing them,
but stop and hold just before you lock out. This will be your starting position.
3. With a slight bend on your elbows in order to prevent stress at the biceps
tendon, lower your arms out at both sides in a wide arc until you feel a stretch
on your chest. Breathe in as you perform this portion of the movement. Tip:
Keep in mind that throughout the movement, the arms should remain stationary;
the movement should only occur at the shoulder joint.
4. Return your arms back to the starting position as you squeeze your chest
muscles and breathe out. Tip: Make sure to use the same arc of motion used to
lower the weights.
5. Hold for a second at the contracted position and repeat the movement for the
prescribed amount of repetitions.
Barbell Flat Bench Press
1. Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and
squeeze your shoulder-blades. Feet flat on the floor.
2. Grab the bar. Put your pinky on the ring marks of your bar. Hold the bar in the
base of your palm with a full grip and straight wrists.
3. Unrack. Take a big breath and unrack the bar by straightening your arms. Move
the bar over your shoulders with your elbows locked.
4. Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep
your forearms vertical. Hold your breath at the bottom.
5. Press. Press the bar from your mid-chest to above your shoulders. Keep your
butt on the bench. Lock your elbows at the top. Breathe.
Cable Standing Flys
1. Attach two stirrup handles to the high-pulley cables of a cable-crossover station.
2. Grab a handle with each hand, and stand in a staggered stance in the middle of
the station.
3. With your elbows slightly bent pull the handles forward and together meeting in
the center of your chest.
4. Bring your hands back to starting position. This completes one repetition.
Smith Machine Bench Press
1. Lie flat on your back on a bench directly underneath the barbell of a Smith
machine.
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2. Use an overhand grip so your palms are facing away from you and your hands
are slightly wider than shoulder-width apart.
3. Gripping the bar as tightly as possible, press it over your chest until your arms
are completely locked out. Pause, and then lower back to the starting position.
Arms:
Dumbbell Bicep Curls
1. Hold a dumbbell in each hand and stand with your feet as wide apart as
your hips
2. Let your arms hang down at your sides with your palms forward.
3. Pull your abdominals in, stand tall, and keep your knees slightly bent.
4. Curl both arms upward until they’re in front of your shoulders.
5. Slowly lower the dumbbells back down.
Dumbbell Alternating Bicep Hammer Curls
1. Stand up with your torso upright and a dumbbell in each hand being held at
arms length. The elbows should be close to the torso.
2. The palms of the hands should be facing your torso. This will be your
starting position.
3. While holding the upper arm stationary, curl the right weight forward while
contracting the biceps as you breathe out. Continue the movement until
your biceps is fully contracted and the dumbbells are at shoulder level. Hold
the contracted position for a second as you squeeze the biceps. Tip: Only
the forearms should move.
4. Slowly begin to bring the dumbbells back to starting position as your
breathe in.
5. Repeat the movement with the left hand. This equals one repetition.
6. Continue alternating in this manner for the recommended amount of
repetitions.
Cable Rope Tricep Extensions
1. Set up for the cable tricep extension by attaching a straight bar or an angled
bar to a high pulley and selecting the weight you want to use on the stack.
2. Keep your back straight and lean forward very slightly, grabbing the bar with
an overhand grip (palms facing down) at shoulder width apart.
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3. Keep your upper arms straight and tucked in close to your body. Your
forearms should be around parallel to the floor lifting the weight slightly off
the stack. This is the starting position.
4. Push the bar downward moving only at your elbows. Continue pushing until
your arms are fully extended. The bar may touch the front of your thighs.
5. Pause for a moment and then slowly return the bar to the starting position.
6. Repeat for desired reps.
Cable Single Arm Tricep Extensions
1. Start off by placing a cable pulley on the highest setting and adjust a stirrup
handle to the pulley.
2. Stand facing the weight stack and grasp the handle with and underhand
grip.
3. Keep your back straight, your abs drawn in and your knees slightly bent.
4. Starting at the top push your arm down until it is straight, feeling the
concentration and stretch in your tricep muscle.
5. Slowly return to starting position.
6. Repeat for as many reps and sets as desired.
Dumbbell Shoulder Press
1. The seated dumbbell press is one of the most popular mass builders for the
shoulders! Set up for the exercise by getting an adjustable angle bench and
setting the back to 90 degrees. 2. Grasp a pair of dumbbells and sit down on the bench with the ends of the
dumbbells on your thighs.
3. Raise the dumbbells above your head and twist so that your palms are
facing forward. Your back should be flat against the back rest and your feet
firmly planted on the floor for stability. This is the starting position for the
exercise.
4. Keeping your eyes facing forwards, slowly lower the dumbbells to the sides
of your shoulders.
5. Once they are around shoulder height, contract the shoulder muscles and
raise the dumbbells back to the starting position.
6. Do not pause at the top of the movement, and immediately begin lowering
the dumbbells back down for the next rep.
7. Repeat for desired reps.
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Flexibility:
Hands Behind Back
1. Stand tall and reach behind your back with both arms.
2. Clasp the hands together and fully extend the elbows.
3. Slightly flex the knees and look straight ahead.
4. Raise the arms until a stretch is felt.
Comments:
(Common Errors)
○ Shifting the torso forward or looking down at the floor.
○ Allowing the elbows to flex
Primary Muscles Targeted:
○ Shoulders
○ Chest
Behind-Neck Stretch
1. Stand tall and raise your right arm and position it next to your head.
2. Bend your right arm and touch the back of your neck or upper back.
3. Raise your left arm and grab your right elbow with your left hand.
4. Pull your right elbow toward (and behind) the head with the left hand until a
stretch is felt.
5. Repeat the stretch with the right hand grasping and pulling on the left elbow.
Comments:
(Common Errors)
○ Shifting the torso forward or rounding the shoulders
Primary Muscles Targeted:
○ Triceps
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○ Lats (Latissimus Dorsi)
Pretzel
1. Sit on the floor or mat with legs next to each other and knees straight out in
front.
2. With your torso upright, place your right foot on floor to the outside of the left
knee.
3. Twist your torso to the right towards the side of the bent knee
4. Place your right elbow to outside of left (bent) knee while placing the right palm
on the floor about 12-16 inches behind the hips.
5. Keeping the buttocks on the floor, turn your torso further around by pushing the
side of knee with elbow until a stretch is felt.
6. Repeat with opposite side.
Comments:
(Common Errors)
○ Placing the elbow on the front of the thigh (rather than to the outside of
the knee)
○ Allowing the buttocks ti rise off of the floor
Primary Muscles Targeted:
○ Obliques
○ Gluteus
Forward Lunge
1. From a standing position, take an exaggerated step forward with the right leg.
2. Bend the right knee until it is positioned over the right foot.
3. Keep the right foot on the floor with both feet pointed straight ahead.
4. Keep the left leg almost fully extended; the heel can be off the floor, if needed.
5. Place the hands on the top of the right thigh or on the hips and look straight
ahead.
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6. With the torso fully upright, move the hips forward and slightly downward until a
stretch is felt.
7. Repeat the stretch on the other side.
Comments:
(Common Errors)
○ Allowing the lead knee to bend beyond the toes of the lead foot.
○ Allowing the heel of the lead foot to lift off of the floor.
Toe Touches
1. Stand with some space in front and behind you.
2. Bend at the waist, keeping your legs straight, until you can relax and let your
upper body hang down in front of you. Let your arms and hands hang down
naturally. Hold for 10 to 20 seconds.
Primary Muscles Targeted:
○ Hamstrings
○ Calfs
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