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Duration required

reps

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90* situp slow motion (supine)

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Keep core engaged throughout. Move slowly and control the descent. Common Mistakes: Using momentum, lifting the lower back off the ground.

90* situp slow motion (supine) muscle groups

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Intermediate

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Beginner

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Intermediate

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Intermediate

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Plate loaded

Quads, Glutes

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Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Plank

Beginner

+

Bodyweight

Abs

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Chest Dips

Intermediate

+

Bodyweight

Chest

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Seated Row

Beginner

+

Pin loaded

Lats, Traps

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Calf Extension

Beginner

+

Pin loaded

Calves

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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Decline Bench Press

Intermediate

+

Barbell

Chest

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Leg Raise

Intermediate

+

Bodyweight

Abs

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Incline Bench Press

Beginner

+

Plate loaded

Chest

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Bench Press

Beginner

+

Smith

Chest

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Chest Press

Beginner

+

Pin loaded

Chest

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Tricep Extension

Beginner

+

Pin loaded

Triceps

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Shrugs

Beginner

+

Cable

Traps

Halo

Beginner

+

KettleBell

Traps, Shoulders

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Teapot

Beginner

+

KettleBell

Obliques

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Decline Sit Up

Intermediate

+

Bodyweight

Abs

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Overhead Press

Beginner

+

KettleBell

Shoulders

Bench Press

Beginner

+

Plate loaded

Chest

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Split Squat

Beginner

+

Smith

Quads, Glutes

Lat Pullover

Intermediate

+

Pin loaded

Lats

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Cable Chest Press

Beginner

+

Cable

Chest

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Chest Press

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - castle hill, plus fitness - darlinghurst, lachie cubis - fitness

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Step Up

Beginner

+

Bodyweight

Quads

Leg Extension

Beginner

+

Pin loaded

Quads

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Neck Extension

Beginner

+

Plate loaded

Traps

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Ab Crunch

Intermediate

+

Plate loaded

Abs

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Incline Bench Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, sam druce - fitness, lachie cubis - fitness

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - willoughby, sam druce - fitness, plus fitness - balgowlah, lachie cubis - fitness

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - willoughby, plus fitness - balgowlah, lachie cubis - fitness

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Standing Calf Raise

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, sam druce - fitness, lachie cubis - fitness

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Leg Extension

Beginner

+

Pin loaded

Quads

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Glute Kickback

Beginner

+

Pin loaded

Glutes

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Calf Extension

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Ab Crunch

Beginner

+

Pin loaded

Abs

Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Standing Calf Raise

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, sam druce - fitness, lachie cubis - fitness

Ab Crunch

Intermediate

+

Plate loaded

Abs

Bench Press

Intermediate

+

Plate loaded

Chest

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Step Up

Beginner

+

Bodyweight

Quads

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Split Squat

Beginner

+

Smith

Quads, Glutes

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Around the World

Beginner

+

KettleBell

Obliques, Abs

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, plus fitness - castle hill, plus fitness - gordon, lachie cubis - fitness

Squat

Beginner

+

Bodyweight

Quads, Glutes

Squat

Beginner

+

Smith

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Preacher Curls

Beginner

+

Plate loaded

Biceps

Incline Chest Press

Beginner

+

Plate loaded

Chest

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Chest Press

Beginner

+

Pin loaded

Chest

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Cable Chest Press

Beginner

+

Cable

Chest

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Glute Kickback

Beginner

+

Pin loaded

Glutes

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Leg Press

Beginner

+

Pin loaded

Quads

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Chest Dips

Intermediate

+

Bodyweight

Chest

Shrugs

Beginner

+

Cable

Traps

High Row (Isolated)

Beginner

+

Plate loaded

Lats

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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90* situp slow motion (supine)

90* situp slow motion (supine)

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

High Low Plank

Beginner

+

Lateral Lunge Med Ball Raise

Beginner

+

Leg Extension (Isolated)

Beginner

+

Lat Pullover

Intermediate

+

Chin Up

Intermediate

+

High Row (Isolated)

Beginner

+

Push Up (Decline)

Intermediate

+

Cable Tricep Extension

Beginner

+

Back Extension

Beginner

+

Glute Kickback

Beginner

+

Bulgarian Split Squat

Intermediate

+

Seated Row

Intermediate

+

Handstand Wall Hold

Intermediate

+

Ab Crunch

Beginner

+

Incline Cross-Over Push Up

Beginner

+

Staggered SA Push with Rotation

Intermediate

+

Pull Up

Intermediate

+

Push Up

Beginner

+

Step Up

Beginner

+

Reverse Lunge

Intermediate

+

Ab Crunch (Lying)

Beginner

+

Neck Extension

Beginner

+

Squat Machine

Intermediate

+

Box Jump