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Push Up - Spiderman

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Key Points:

Common Mistakes:

Exercise Notes:

Lower chest to ground, bring knee to elbow. Mistakes: Not maintaining a straight body, not bringing knee close to elbow.

Similar Exercises

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Calf Extension

Beginner

+

Pin loaded

Calves

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Front Squat

Intermediate

+

Barbell

Quads, Glutes

Squat

Beginner

+

Smith

Quads, Glutes

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Halo

Beginner

+

KettleBell

Traps, Shoulders

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Preacher Curls

Beginner

+

Plate loaded

Biceps

Chest Fly

Beginner

+

Pin loaded

Chest

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Push Up (Incline)

Beginner

+

Bodyweight

Chest

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Forward Lunge

Beginner

+

Bodyweight

Quads

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Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Around the World

Beginner

+

KettleBell

Obliques, Abs

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Cable Tricep Extension

Beginner

+

Cable

Triceps

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Cable Chest Press

Beginner

+

Cable

Chest

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Chest Press

Beginner

+

Plate loaded

Chest

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Bicep Curl

Beginner

+

Pin loaded

Biceps

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Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Bench Press

Intermediate

+

Plate loaded

Chest

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Bench Press

Beginner

+

Smith

Chest

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Bicep Curl

Beginner

+

Plate loaded

Biceps

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Cable Tricep Extension

Beginner

+

Cable

Triceps

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Chest Fly

Beginner

+

Pin loaded

Chest

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Standing Calf Raise

Beginner

+

Smith

Calves

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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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

3 point row

Intermediate

+

KettleBell

Lats, Traps

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Preacher Curl

Beginner

+

Pin loaded

Biceps

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Chest Press

Intermediate

+

Plate loaded

Chest

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Shrugs

Beginner

+

Dumbbell

Traps

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Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Bench Press

Beginner

+

Plate loaded

Chest

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Leg Press

Beginner

+

Pin loaded

Quads

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 - darlinghurst, uts - activatefit gym, plus fitness - castle hill, lachie cubis - fitness

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Chest Dips

Intermediate

+

Bodyweight

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - cremorne, plus fitness - castle hill, lachie cubis - fitness

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Ab Crunch

Beginner

+

Pin loaded

Abs

Leg Press

Beginner

+

Pin loaded

Quads

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

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Sissy Squat

Beginner

+

Bodyweight

Quads

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Push Up

Beginner

+

Bodyweight

Chest

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Cable Glute Kickback

Beginner

+

Cable

Glutes

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

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Split Squat

Beginner

+

Smith

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Upright Row

Beginner

+

Cable

Shoulders, Traps

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Bench Press

Beginner

+

Plate loaded

Chest

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

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Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Sissy Squat

Beginner

+

Bodyweight

Quads

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Preacher Curls

Beginner

+

Plate loaded

Biceps

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Bicep Curl

Beginner

+

Plate loaded

Biceps

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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High Row (Isolated)

Beginner

+

Plate loaded

Lats

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Overhead Press

Beginner

+

KettleBell

Shoulders

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Military Press

Intermediate

+

Barbell

Shoulders

Bicep Curl

Beginner

+

Pin loaded

Biceps

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Lat Pull Down

Beginner

+

Plate loaded

Lats

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, plus fitness - balgowlah, plus fitness - darlinghurst, plus fitness - castle hill, anytime fitness - kingsford, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

3 point row

Intermediate

+

KettleBell

Lats, Traps

Ab Crunch

Beginner

+

Pin loaded

Abs

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

Cable Bicep Curl

Beginner

+

Cable

Biceps

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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

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Leg Extension

Beginner

+

Pin loaded

Quads

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Lat Pullover

Intermediate

+

Dumbbell

Lats

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 Wedge Squat

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, lachie cubis - fitness

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Chest Fly

Beginner

+

Pin loaded

Chest

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Chest Press

Intermediate

+

Plate loaded

Chest

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

Tricep Extension (Isolated)

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

Hip Extension

Beginner

+

Pin loaded

Outer Hip

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

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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

Ab Crunch

Intermediate

+

Plate loaded

Abs

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Leg Press

Beginner

+

Pin loaded

Quads

Tricep Extension (Isolated)

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

Halo

Beginner

+

KettleBell

Traps, Shoulders

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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

Around the World

Beginner

+

KettleBell

Obliques, Abs

Push Up

Beginner

+

Bodyweight

Chest

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, anytime fitness - northbridge, 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

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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

Cable Chest Press

Beginner

+

Cable

Chest

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, anytime fitness - northbridge, 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

Decline Bench Press

Intermediate

+

Barbell

Chest

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Lat Pullover

Intermediate

+

Dumbbell

Lats

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Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Shrugs

Beginner

+

Dumbbell

Traps

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Split Squat

Beginner

+

KettleBell

Quads

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Leg Extension

Beginner

+

Pin loaded

Quads

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Plank

Beginner

+

Bodyweight

Abs

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Chest Fly

Beginner

+

Pin loaded

Chest

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Pallof Press

Beginner

+

Cable

Abs, Obliques

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

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Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Preacher Curl

Beginner

+

Pin loaded

Biceps

Bench Press

Beginner

+

Plate loaded

Chest

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Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Ab Crunch

Beginner

+

Pin loaded

Abs

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Glute Kickback

Beginner

+

Pin loaded

Glutes

Chest Fly

Beginner

+

Pin loaded

Chest

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

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Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Incline Chest Press

Beginner

+

Plate loaded

Chest

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

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Box Jump

Beginner

+

Bodyweight

Quads, Glutes

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Push Up - Spiderman

Push Up - Spiderman

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Hack Squat

Intermediate

+

45 Degree Leg Press

Intermediate

+

Swissball Back Extension T and Y

Intermediate

+

Calf Extension

Beginner

+

Front Squat

Intermediate

+

Squat

Beginner

+

Preacher Curls

Beginner

+

Dumbbell Incline Bench Press

Intermediate

+

Hanging Leg Raise

Intermediate

+

Halo

Beginner

+

Incline Chest Press (Isolated)

Beginner

+

Assisted Dip

Beginner

+

Seated Row

Beginner

+

Forward Dumbbell Lunge

Beginner

+

Nordic Curl

Intermediate

+

Reverse Fly

Intermediate

+

Hip Thrust

Intermediate

+

Kettlebell Swing

Intermediate

+

Inverted Bosu Decline Push Up

Intermediate

+

Preacher Curls

Beginner

+

Chest Fly

Beginner

+

Incline Cross-Over Push Up

Beginner

+

Front Squat (Heel Raised)

Intermediate

+

Chest Fly (Seated)