Workout Ideals

Sn**ch Grip Deadlift

Stand in front of a loaded barbell and grip it with a wide grip. Pull the bar up, while driving hips forward to lift the barbell off of the ground. This deadlift is an alternative that will focus on your laterals and rhomboids.

Dual Kettlebell Rack Wall Sit

Hold two kettlebells on each hand and stand with back against the wall. Assume a wall sit position then raise both kettlebells near the shoulder blades. Hold position for 30 to 40 seconds, rest for 30 seconds before performing the next set.

Forward Sled Push

Stand behind the sled with hands on the handle and arms straight. Lean body forward on the sled and push it slowly forward with controlled steps. You can add more weight on the sled if your goal is to strengthen muscles.

Reverse Sled Push

Load the sled with desired weight and attach some bands for support. Lean against the sled and push it with your back in reverse driving it forward by extending legs alternately and repeatedly. It is a total body exercise that will work the quads, hamstrings and calves

Your body hears everything that your mind says.

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Machine Shoulder Press

Sit on a shoulder press machine and attach the desired weight. Grab the handles on your side and lift it. Hold it on top for three to five seconds then, pull it downwards back to the starting position. Repeat it for the desired amount of repetitions.

Triceps Overhead Extension with Rope

Attach a rope to a low pulley with weight. Grasp the rope overhead, while facing away the machine then, straighten your arms to pull the rope. Squeeze triceps and hold your position for a few seconds for better and more intense pull.

Box Squat

Set up a box or a bench behind you that is close enough to sit. Do squats with the buttocks slightly touching the box as you lower down. You can use a barbell or other weights when doing the exercise for added challenge and weight.

Rotational Declined Sit-up

Position self in a decline bench then, lower your torso down until it is parallel to the ground. Rotate your torso to the right, go back to the center and raise your body before rotating to the other side. Remember to pause for one to two seconds when rotating on either side.

Cable Russian Twists

Connect a cable in a pulley machine set in the middle position. Lie on a stability ball then, grab the handle with both hands. Turn your torso and draw cable across the other side of the body. This move will maximize core strength and stability.