Banded glute bridge pull aparts combine hip extension with resisted hip abduction to train the gluteus maximus and gluteus medius. Learn proper form, muscles worked, reps, variations, and mistakes.
Plank Glute Crossovers
Plank glute crossovers are a no-equipment glute and core exercise that trains hip control, glute activation, and anti-rotation strength. Learn proper form, muscles worked, common mistakes, beginner modifications, and the best sets and reps for women.
Leg Extensions without machine – Bodyweight leg Extensions
Looking for a great leg extension alternative? Bodyweight Leg Extensions is one of the best quad and leg defining exercises you can do WITHOUT EQUIPMENT!
Single Leg Skip Ups
Learn how to do single leg skip ups, a bodyweight plyometric leg exercise that combines a reverse lunge, upward hop, and knee drive for lower-body power, balance, coordination, and conditioning.
Squat with Side Leg Lift | Banded Squat with Lateral Leg Raise Exercise Demonstration
Banded squat with side leg lift form combines a controlled squat with a resisted lateral leg raise. Learn muscles worked, band placement, sets and reps, glute tips, variations, and common mistakes.
Stability Ball Arm Circles
Learn how to do stability ball arm circles, also called a stability ball arm circle plank or stir-the-pot plank. This advanced core exercise trains your abs, obliques, shoulders, glutes, lats, and deep core stability while teaching you to resist sagging, twisting, and over-arching.
Side Squats and Lateral Squats
Squats overall are an amazing workout for the legs and glutes. Every fitness professional around tends to prescribe squats for leg strength as well as for calorie burn, since working your larger muscle groups burns more calories.
Learning the basic squat is your first goal on this front, but once you have the basics, it is important to mix up your workouts and add dimension to the moves.
Standing Overhead Press
Learn how to do the standing overhead dumbbell press with proper form, muscles worked, sets and reps, common mistakes, dumbbell and band variations, and Julie Lohre’s coaching tips for stronger shoulders.
Straight Arm Cable Pulldown
Lat Pull-downs and variations of this exercise can be performed on a machine or with bands either at home or in a gym.
Handstand Progression Training
This is the ultimate handstand progression guide to learning how to do a handstand. This video includes step by step exercise progressions for the handstand! With 5 simple steps you can work toward building the strength you need to execute a full handstand Perfect for beginners! More advanced viewers may also find this video beneficial as I share tips and secrets to balancing your handstand and for completing pirouettes.
Tricep Press Downs
Tricep pushdown guide for women. How to do tricep press downs with proper form, what muscles they work, how many reps, and a resistance band version for home.
Dumbell Bench Press with Lying Leg Raise
Many people perform bench presses or bench press variations but this exercise combo really gets your whole body into the movement.
For this bench press variation, we will use dumbells and perform the upper body exercise while simultaneously lifting your legs in the air in a lying leg raise.
This exercise variation is designed to focus on the abs and core while also training your upper body.
Stability Ball Leg Lift
Lat Pull-downs and variations of this exercise can be performed on a machine or with bands either at home or in a gym.
Lat Pulldowns Banded and Machine
Lat pulldowns build a stronger, more defined back by targeting the latissimus dorsi, whether you use resistance bands at home or a cable machine at the gym. This exercise library page covers proper form for both variations, muscles worked, sets and reps, common mistakes, and smart lat pulldown variations for women who want a leaner, more athletic upper body.
Chest Bicep Stretch
The chest bicep stretch is a simple upper-body stretch that opens the chest, biceps, and front of the shoulders. Learn proper form, how long to hold it, and how to use it before or after training.
Australian Pull-Up
The Australian pull-up, also called a bodyweight row or under bar pull-up, is a joint-friendly way to build the back and bicep strength you need for a full pull-up. Here is how to do it with proper form, plus grip variations and progressions to build toward a full pull-up.
Standing Side Crunch with Leg Lift – Dancers Side Bend with Knee Lift
The Standing Side Crunch with Leg Lift or Dancers side bend with knee lift is a great combination exercise that works your core as well as your external obliques, outer thighs and is an exercise move you can do anywhere.
Man Makers Exercise | Dumbbell Manmakers
The Man Maker Exercise or Dumbbell Manmakers are one of those full body exercises that test both your endurance and your strength. Borrowed from Crossfit athletes, this man maker movement is a great way to work your full body with very little equipment. While you can do man makers with a barbell or with no weight at all, I prefer to include two dumbbells of a modest weight.
Ball Crunches | Exercise Ball Crunch
Ball crunches train the abs on a stability ball while supporting the lower back and adding a balance challenge. Learn proper form, muscles worked, ball size, sets and reps, variations, and common mistakes.
Inchworm Exercise
The inch worm exercise is ideally used as part of your warm up to safely stretch out your hamstrings, calves and all the way up the back of your legs. In fact, head to any Crossfit gym and you are likely to see it being used as part of a dynamic warm up.