Legs Leg Press Primary Movers: Quadriceps Sit in the machine with your back and head against the pads. Put your feet shoulder-width apart on the footplate. Start with your knees at about 90 degrees. When you push against the footplate, your knees should stay in line with your feet. Keep your back against the seat and grip the handles to support you through the movement. Push until your legs are straight but not locked. Slowly return to the start position. Seated Reverse Leg Extensions Primary Movers: Hamstrings Adjust the machine so that one pad is behind your calves and the other is against your thighs. Use the handles on the machine to stabilize yourself through the movement. Using your hamstrings, pull the pad toward you until your shins are parallel to the floor. Slowly return to the start position but don’t rest the weight on the machine. Squats Primary Movers: Glutes, lower back, quadriceps, and hamstrings Stand with a barbell on your back and your feet shoulder-width apart. Turn your toes outwards about 30 degrees. Squat down with the weight while keeping your knees tracking in line with your feet and your back straight. Keep going down until you can’t keep your back straight. Ideally, you should be able to lower the weight until your thighs are parallel to the ground. However, if you’re a beginner you might not have the ankle and hip mobility, so only go as far as you can. Upper Body Pull-ups Prime Movers: Lats, biceps, triceps Grip a pull-up bar with your palms facing away from you and your hands shoulder-width apart. From straight arms, pull yourself up until your chin reaches the bar. Slowly lower yourself back to the starting position. Don’t let yourself swing up. Pull equally with each arm in a controlled motion Biceps Curls Prime Movers: Biceps Stand with your feet shoulder-width apart and your back straight. Hold a dumbbell in each hand by your sides with your palms facing forward. Bend both elbows and bring the dumbbells to your chest while breathing out. Keep your wrists in line with your elbows. Slowly lower the weight back to the start position. Lateral Raises Prime Movers: Deltoids Stand with a dumbbell in each hand by your sides. Keep your core tight and your back straight. Slowly lift the dumbbells to the side until your arms are parallel with the floor. Pause for a second and return to the starting position. Keep a slight bend in your elbow throughout the movement. Core Crunches Prime Movers: Abdominals Lie on your back with your feet in the air. Your knees should be at about 90 degrees. Put your hands behind your head and crunch your upper body until your elbows reach your knees. Slowly return to the starting position. Avoid moving your legs throughout the movement. Plank Prime Movers: Abdominals, quadriceps, lower back, deltoids Start by lying on your stomach with your forearms on the ground beneath you. With your hands together, push yourself up so that you’re supporting your weight between your forearms and toes. Keep your core and glutes tight. Hold the position with a straight line from your head to your feet. Side Plank Prime Movers: Obliques, deltoids Lie on your side with one forearm supporting your weight. Push yourself up so that your weight is supported on that forearm and the side of your foot on the same side. Keep your elbow directly beneath you with your hand perpendicular to your upper arm. Hold the position with a straight line from your foot to your head. Don’t let your hips sag.