Exercise Index
A
Abdomen. See Core
Alternating-Arm Chest Press
Alternating Cross Leg Push-Up
Alternating Lunge
Arms, See also High-intensity interval training (HIIT) exercises; Push-ups
about: monkey bars for, 6.1; overview of exercises, 6.2; strength benefits, 6.3; targeted workout, 6.4
Alternating-Arm Chest Press
Ballet Arms
Bicep Curl
Bicep-Shoulder Combo
Chest Press
Close-Grip Pull-Up
Extended Arm Bicep Curl with Knee Raise
Grapple Throw
Hammer Curl
In and Out
Incline Chest Press in Wall Squat
In-Out Bicep Curl
Lateral Raise
Reverse Dumbbell Press
Side Plank with Forward Arm Extension
Side Plank with Triceps Extension
Single-Arm Dumbbell Chest Press on a Ball
Skull Crusher on a Stability Ball
Standing W-press
Triceps Dip
Triceps Tower
Arnold Press
B
Back and shoulders, See also High-intensity interval training (HIIT) exercises
about: dumbbells to use, 5.1; gender and strength of, 5.2; importance of strong back, 5.3; overview of exercises, 5.4; pull-ups for, 5.5; targeted workout, 5.6; tools needed, 5.7
Alternating Big Row
Arnold Press
Back Extension on a Ball
Bent-Over Rear Fly
Bent-Over Wide Row
Dumbbell Pullover
Inverted Row
Overhead Shoulder Press
Plank to Row
Plié with Upward Row
Push-Up
Rotator-Cuff Raise (a.k.a. the Scarecrow)
Shoulder Windmill with Plié
Superman
Swimmer
Back Extension on a Ball
Ballet Arms
Bent-Over Rear Fly
Bent-Over Wide Row
Bicep Curl
Bicep-Shoulder Combo
Bicep Stretch
Bicycle Crunch
Body Roll-Out
Bulgarian Lunge
Burpee
Butt Kick
C
Chest Press
Chest Stretch
Close-Grip Push-Up
Core, See also High-intensity interval training (HIIT) exercises
about: The 300 Abs workout, 7.1; ab diet, 7.2; importance of building, 7.3; quickie workout, 7.4; reality of developing, 7.5; ripped abs and, 7.6; sitting on stability ball for strength, 7.7; testing strength of, 7.8; workouts, 7.9
Basic Crunch
Basic Plank, See also Planks
Bicycle Crunch
Body Roll-Out
Cross Toe Touch
Lateral Lunge with Half X
Leg Drop
Leg Pull-In with a Ball
Opposite Arm to Leg (a.k.a. Single-Leg Jackknife)
Plank Drag with Towel
Plank with Alternating Knee-to-Elbow Rotations
Plank with One Arm Extension
Plank with One Leg Extension
Reverse Crunch
Reverse Tabletop
Russian Twist
Side-to-Side Ball Crunch
Side V-up
Spider-Man Plank Crunch
Stability Ball Roll-In
Tabletop with Elbow-to-Knee Crunch
Tire Flips
Vertical Sit-Up with Crossover Elbow to Knee
V-up
Windmill
Woodchopper
Cross Body Kick
Cross Shoulder Stretch
Cross Toe Touch
Crunches
Basic Crunch
Bicycle Crunch
Reverse Crunch
Side-to-Side Ball Crunch
Spider-Man Plank Crunch
Tabletop with Elbow-to-Knee Crunch
Curls
Bicep Curl
Extended Arm Bicep Curl with Knee Raise
Hammer Curl
In-Out Bicep Curl
Curtsy Lunge
D
Deadlift
Deadlift with Rotation Twist
Single-Leg Deadlift
Decline Push-Up
Deep Squat with Overhead Rotation
Dumbbell Pullover
Dumbbell Swing
E
Explosive Push-Up
Extended Arm Bicep Curl with Knee Raise
F
Fast Feet
Forward Lunge with Woodchopper
Frog Legs
Front Lunge with Dumbbell Pass-Through
Front Lunge with Single-Dumbbell Overhead Pass
G
Glute bridge, one-legged
Grapple Throw
Groin Stretch
H
Half Jack with Dumbbells
Hammer Curl
Hamstring Pull-In with Ball
Hamstring Stretch
High-intensity interval training (HIIT) exercises
about, 10.1; 10-Minute HIIT, 10.2; 20-Minute HIIT, 10.3; 30-Minute HIIT, 10.4; benefits of, 10.5, 10.6; determining intensity of workout, 10.7; maximal workout, 10.8; near-maximal, 10.9; ramping up over time, 10.10; short duration of, 10.11; submaximal workout, 10.12; talk test for, 10.13; target heart rate and, 10.14, 10.15; workouts, 10.16
Burpee
Dumbbell Swing
Fast Feet
Half Jack with Dumbbells
High Knees
Jump Lunge
Mountain Climber
180-Degree Jump
Pendulum Jump
Plank Jack
Side-to-Side Core Rotation
Squat Thrust
Suicide Row
Vertical Leap
High Knees
HIIT exercises. See High-intensity interval training (HIIT) exercises
Hip Flexor Stretch
I
In and Out
Incline Chest Press in Wall Squat
In-Out Bicep Curl
Inverted Row
J
Jumping Jacks
Jump Lunge
L
Lateral Lunge with Alternating Toe Tap
Lateral Lunge with Dumbbell
Lateral Lunge with Half X
Lateral Lunge with Knee-to-Elbow Rotation
Lateral Raise
Lateral Step-Out Squat
Lateral Walk-Out with Band
Leap, vertical
Leg Drop
Leg Pull-In with a Ball
Legs, See also High-intensity interval training (HIIT) exercises
about: balancing muscles in, 8.1; benefits of strengthening, 8.2; overview of exercises, 8.3; quickie lower-body workout, 8.4
Alternating Lunge
Bulgarian Lunge
Curtsy Lunge
Deadlift
Deadlift with Rotation Twist
Deep Squat with Overhead Rotation
Forward Lunge with Woodchopper
Frog Legs
Front Lunge with Dumbbell Pass-Through
Front Lunge with Single-Dumbbell Overhead Pass
Hamstring Pull-In with Ball
Lateral Lunge with Dumbbell
Lateral Lunge with Knee-to-Elbow Rotation
Lateral Step-Out Squat
Lateral Walk-Out with Band
Offset Split Lunge with Shoulder Press
Offset Squat
One-Legged Glute Bridge
Reverse Leg Press
Reverse Lunge with Kick
Side Step to Side Kick
Single-Leg Deadlift
Single-Leg Squat
Squat with Overhead Press
Step-Up
Sumo Squat Jump
Lower body. See Legs
Lunges
Alternating Lunge
Bulgarian Lunge
Curtsy Lunge
Forward Lunge with Woodchopper
Front Lunge with Dumbbell Pass-Through
Front Lunge with Single-Dumbbell Overhead Pass
Jump Lunge
Lateral Lunge with Alternating Toe Tap
Lateral Lunge with Dumbbell
Lateral Lunge with Half X
Lateral Lunge with Knee-to-Elbow Rotation
Offset Split Lunge with Shoulder Press
Reverse Lunge with Kick
Reverse Lunge with Rotation
M
Medicine Ball Push-Up
Monkey bars, using
Mountain Climber
O
Offset Split Lunge with Shoulder Press
Offset Squat
180-Degree Jump
One-Legged Glute Bridge
Opposite Arm to Leg (a.k.a. Single-Leg Jackknife)
Overhead Shoulder Press
Overhead Triceps Stretch
P
Pendulum Jump
Planks
Basic Plank
Cross Toe Touch
Plank Drag with Towel
Plank Jack
Plank to Row
Plank with Alternating Knee-to-Elbow Rotations
Plank with One Arm Extension
Plank with One Leg Extension
Side Plank with Forward Arm Extension
Side Plank with Triceps Extension
Spider-Man Plank Crunch
Walk-Out to Plank
Plié with Upward Row
Presses
Alternating-Arm Chest Press
Arnold Press
Bicep-Shoulder Combo
Chest Press
Incline Chest Press in Wall Squat
Offset Split Lunge with Shoulder Press
Overhead Shoulder Press
Reverse Dumbbell Press
Reverse Leg Press
Single-Arm Dumbbell Chest Press on a Ball
Squat with Overhead Press
Standing W-press
Pull-ups
about: bar for, 5.1; benefits and challenges, 5.2; how to do, 5.3; monkey bars for, 6.1
Close-Grip Pull-Up
Push-ups, 5.1, 6.1
about: basic push-up, 5.1; measuring upper-body strength with, 2.1; targeted arms workout with, 6.1
Alternating Cross Leg Push-Up
Close-Grip Push-Up
Decline Push-Up
Explosive Push-Up
Medicine Ball Push-Up
Push-Up
Push-Up to a T
Side-to-Side Push-Up
Staggered Push-Up
Walk-Out to Push-Up
Wide Push-Up
Push-Up to a T
Q
Quad Stretch
R
Reverse Crunch
Reverse Dumbbell Press
Reverse Leg Press
Reverse Lunge with Kick
Reverse Lunge with Rotation
Reverse Tabletop
Rope climbs
Rotator-Cuff Raise (a.k.a. the Scarecrow)
Rows
Alternating Big Row
Inverted Row
Plank to Row
Plié with Upward Row
Suicide Row
Russian Twist
S
Scarecrow (Rotator-Cuff Raise)
Shoulder Crossover
Shoulder exercises. See Back and shoulders
Shoulder Windmill with Plié
Side Plank with Forward Arm Extension
Side Plank with Triceps Extension
Side Step to Side Kick
Side-to-Side Ball Crunch
Side-to-Side Core Rotation
Side-to-Side Push-Up
Side V-up
Single-Arm Dumbbell Chest Press on a Ball
Single-Leg Deadlift
Single-Leg Jackknife (Opposite Arm to Leg)
Single-Leg Squat
Sit-up, vertical with crossover elbow to knee
Skull Crusher on a Stability Ball
Spider-Man Plank Crunch
Squats
about: measuring lower-body strength with, 2.1, 2.2; warming up using, 9.1
Deep Squat with Overhead Rotation
Incline Chest Press in Wall Squat
Lateral Step-Out Squat
Offset Squat
Single-Leg Squat
Squat Thrust
Squat with Overhead Press
Sumo Squat Jump
Stability Ball Roll-In
Staggered Push-Up
Standing W-press
Step-Up
Stretching
about: measuring flexibility in hamstrings/lower back
Bicep Stretch
Chest Stretch
Cross Shoulder Stretch
Groin Stretch
Hamstring Stretch
Hip Flexor Stretch
Overhead Triceps Stretch
Quad Stretch
Toe Touch Stretch
Suicide Row
Sumo Squat Jump
Superman
Swimmer
T
Tabletop, reverse
Tabletop with Elbow-to-Knee Crunch
Tire Flips
Toe Touch Stretch
Tools, for exercises
Triceps Dip
Triceps Tower
V
Vertical Leap
Vertical Sit-Up with Crossover Elbow to Knee
V-up, See also Side V-up
W
Walk-Out to Plank
Walk-Out to Push-Up
Warm‑up moves
Butt Kick
Cross Body Kick
Jumping Jacks
Lateral Lunge with Alternating Toe Tap
Reverse Lunge with Rotation
Shoulder Crossover
Squats
Walk-Out to Plank
Warm‑up routine
Wide Push-Up
Windmill
Woodchopper, See also Forward Lunge with Woodchopper
Workout routines. See High-intensity interval training (HIIT) exercises; General Index, Workout routines references