Training

Banded lateral raises

Banded Lateral Raises are an effective exercise for strengthening the shoulders , especially the middle part of the deltoids. By using a resistance band, you can add consistent resistance to...

Banded single arm overhead press

The Banded Single Arm Overhead Press is an excellent exercise for strengthening the shoulders and core . Using a resistance band, this exercise challenges upper body stability while providing consistent...

Banded single arm biceps curl

The Single Arm Biceps Curl is an effective exercise for building strength and muscle mass in the biceps , while helping to balance the strength between the arms. By performing...

Banded overhead squats

Banded Overhead Squats is a challenging exercise that strengthens the legs , glutes , shoulders and core . This exercise also helps improve mobility in the shoulders, hips and ankles,...

Band pull apart

Band Pull Aparts is a simple but very effective exercise for strengthening the upper back , the shoulder blade muscles (rhombus and trapezius), and the back of the shoulders ....

Banded Standing Triceps Extensions

Banded Standing Triceps Extensions are a great exercise to strengthen the triceps and improve muscle endurance in the upper arms. By using a resistance band, you can perform the exercise...

Barbell rollouts

Barbell Rollouts are a challenging exercise that strengthens the core , stomach and shoulders . By using a barbell for rollouts, you increase the activation of the core muscles, which...

Single leg dumbbell hip thrust

One-legged dumbbell hip lift is an effective exercise for training the gluteal muscles , back thighs and core . This exercise is a variation of the classic hip lift and...

Standing single triceps extensions

Standing One Arms Triceps Extension is an effective isolation exercise for training the triceps , especially the long head, which contributes to the definition and strength of the back of...

Bulgarian split squats

Bulgarian Split Squats is a demanding and effective exercise that strengthens the thighs , glutes and core . This unilateral exercise is excellent for improving balance, increasing hip stability and...

High incline dumbbell chest press

High Incline with Dumbbell Chest Press is an excellent exercise for training the upper part of the chest muscles as well as shoulders and triceps . By using a higher...

Pendly rows

Today we're going to focus on Pendlay Rows , a powerful back exercise that targets the upper back , lats , shoulder blade muscles (rhombus) and rear deltoids . Pendlay...

Stiff leg deadlifts

Today we look at Rigid Deadlifts , an effective strength exercise that mainly trains the back of the thighs (hamstrings), gluteal muscles and lower back. This variation of the deadlift...

Low incline dumbbell chest press

Today we will focus on Low Incline with Dumbbell Chest Press , an excellent exercise that primarily activates the upper part of the chest muscles (pectoralis major), shoulders (anterior deltoids)...

Monster walks

Monster Walks with training tights are an excellent exercise for strengthening the hips , glutes and outer thighs . By wearing an exercise band around the legs, the muscles in...

resistance band overhead press

Overhead Press with Training band is an effective shoulder exercise that activates the shoulder muscles , triceps and upper back . Using an exercise band provides resistance throughout the movement,...

Chest supported rear shared rows

Chest-supported Rear Delt Row is a targeted exercise to strengthen the back of the shoulders (rear delts), upper back , and rotator cuff . By performing the exercise with a...

Glute bridges with mini resistance bands

Glute Bridge with Mini Training Elastic is an effective exercise for strengthening the gluteal muscles , hamstrings and lower back . Using a mini exercise band around the knees increases...

Single arm lateral raises

The One Arm Side Raise is an excellent exercise for training the shoulders , especially the middle part of the deltoid muscles. By working with one arm at a time,...

How to perform resistance band front raises

Front raise with Training band is an effective exercise for strengthening the shoulders , especially the front part of the deltoid muscles. By using an exercise band, you get consistent...

Resistance band push ups

Push-Ups with Exercise Bands are a great variation of the classic push-up that provides extra resistance and activates the chest muscles , shoulders and triceps even more. The use of...

How to do single arm dumbbell row

Today we will go through the Enarms Dumbbell Row , a very effective exercise for building strength in the back muscles , especially the latissimus dorsi and upper back ,...

Chest supported lat rows

Today we take a closer look at Chest-supported Lat Rows , an effective back exercise that targets the latissimus dorsi , upper back and biceps in particular. By using a...

Single arm front raises with resistance band

Today we're going to go through the Enarms Dumbbell Chest Press , an effective variation of the traditional dumbbell chest press that challenges core stability in a unique way. This...

Single arm dumbbell chest press

Today we're going to go through the Enarms Dumbbell Chest Press , an effective variation of the traditional dumbbell chest press that challenges core stability in a unique way. This...

Side lying leg raises

Side Lying Leg Raises with resistance bands are an effective exercise for training the outer hips and thighs, especially the gluteus medius . This exercise strengthens the hips and provides...

Resistance Bulgarian split squats

Today we are going to take a closer look at the Resistance Bulgarian Split Squat , a fantastic exercise for strengthening the glutes , hamstrings and quadriceps . This exercise...

Resistance band split squats

Resistance Band Split Squats is an effective exercise for strengthening thighs , glutes and core muscles . This variation of the split squat adds extra resistance with a band, increasing...

Resistance band squat

The Resistance Band Squat is an effective exercise that focuses on strengthening the thighs , glutes and core muscles . By using a resistance band, you increase the challenge of...

Bent above resistance

The Bent Over Resistance Band Row is an effective exercise that targets the back muscles , especially the upper back and shoulder blade muscles , as well as the biceps....

Deficit reverse lunges

Deficit reverse lunges are a variation of the traditional lunge exercise that puts extra strain on the gluteal muscles , hamstrings and quadriceps . By performing the exercise from an...

Side Lying Hip Raises

Side-lying hip raises , also known as side plank with hip raises, is an exercise that targets the core muscles , especially the oblique abdominal muscles, as well as the...

Crunches

Crunches are a popular exercise for training the abdominal muscles , especially the upper part of the rectus abdominis. This exercise is less stressful than sit-ups, but still provides an...

Sit up

Sit-ups are a classic and effective exercise that trains the abdominal muscles , especially the rectus abdominis, also known as the rectus abdominis. This exercise is popular with both beginners...

Bear plank

Bear plank is an excellent exercise that activates the core muscles , shoulders and hips . This variation of plank is lower than the high plank and requires you to...

Floor Press

The Floor Press is an excellent exercise that primarily targets the chest muscles (pectoralis major) and triceps , with less strain on the shoulders compared to the traditional bench press....

Dumbbell Skull Crushers

Dumbbell Skull Crushers is an effective isolation exercise that targets the triceps , the muscles on the back of the upper arm. This exercise is ideal for building strength and...

Dumbbell Reverse Flies

Reverse Flies is an effective isolation exercise that targets the back of the shoulders (back part of the deltoid muscle) and upper back , including the rhomboids and trapezius. This...

Dumbbell Front Raises

Dumbbell Front Raises is an isolation exercise that targets the front part of the deltoid muscle , and is an excellent exercise for strengthening and developing the shoulders. This exercise...

Kettlebell Sumo Squat

The Kettlebell Sumo Squat is a powerful exercise that targets the quadriceps , glutes , hamstrings and core . With a wider foot position than regular squats, this variation is...

Dumbbell Side Raise

Dumbbell Side Raise is an isolation exercise that effectively trains the shoulders , especially the middle part of the deltoid muscle. This exercise is ideal for building strength and volume...

High Bar Barbell Squat

The High Bar Barbell Squat is a classic variation of the squat that mainly targets the quadriceps , gluteal muscles and hamstrings . This exercise places the bar higher on...

Low Bar Barbell Squat

The Low Bar Barbell Squat is a popular variation of the squat that mainly targets the glutes , hamstrings , and quadriceps . By placing the bar lower on the...

Barbell Front Squat

Barbell Front Squat is an effective exercise that primarily strengthens the quadriceps , gluteal muscles and core muscles . Holding the bar in front of the body also challenges the...

Overhead Squats

Overhead Squats is a demanding exercise that strengthens the whole body, with the main focus on the quadriceps , glutes , back and shoulders . This exercise not only improves...

Dumbbell Bent Over Rows

Today's exercise is Dumbbell Bent Over Rows , a fantastic exercise that strengthens the back, especially the upper back muscles, as well as the shoulders and biceps. This exercise also...

Kettlebell Goblet Squats

Today we will perform Kettlebell Goblet Squats , a fantastic exercise to train both the lower body and core muscles. This exercise is particularly good for strengthening the quadriceps ,...

Jumping Squats

Jump Squats are an explosive exercise that challenges and strengthens the lower body, especially the glutes, quadriceps and hamstrings. The exercise combines strength with plyometric training, making it effective for...

High Knee Sprints

High Knee Sprints are an intense cardio exercise that increases the heart rate quickly and trains the whole body, with the main focus on leg muscles and the core. The...

Lateral Cone Hops

Lateral Cone Hops is a plyometric exercise that improves balance, strength and explosiveness, especially in the lower body. This exercise targets muscles such as the quadriceps, hamstrings and calves while...