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TRX/Ring Push Ups

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Key Points:

Common Mistakes:

Exercise Notes:

Lower chest to handles, press up. Mistakes: Not maintaining a straight body, not fully extending arms.

Similar Exercises

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Lat Pullover

Intermediate

+

Pin loaded

Lats

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Cable Bicep Curl

Beginner

+

Cable

Biceps

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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High Low Plank

Beginner

+

Bodyweight

Abs

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Plank

Beginner

+

Bodyweight

Abs

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Split Squat

Beginner

+

KettleBell

Quads

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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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

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Bicep Curl

Beginner

+

Dumbbell

Biceps

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Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Cable Tricep Extension

Beginner

+

Cable

Triceps

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Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Bench Press

Beginner

+

Plate loaded

Chest

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Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Cable Chest Press

Beginner

+

Cable

Chest

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Lat Pullover

Intermediate

+

Pin loaded

Lats

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Leg Extension

Beginner

+

Pin loaded

Quads

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Teapot

Beginner

+

KettleBell

Obliques

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Chest Press

Beginner

+

Pin loaded

Chest

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Single Arm Tricep Extension

Beginner

+

Cable

Triceps

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

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Leg Press

Beginner

+

Pin loaded

Quads

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

3 point row

Intermediate

+

KettleBell

Lats, Traps

Split Squat

Beginner

+

Smith

Quads, Glutes

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Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Tricep Press

Beginner

+

Pin loaded

Triceps

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

High Row (Isolated)

Beginner

+

Plate loaded

Lats

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Decline Bench Press

Intermediate

+

Barbell

Chest

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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

Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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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

Halo

Beginner

+

KettleBell

Traps, Shoulders

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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Ab Crunch

Beginner

+

Pin loaded

Abs

Leg Extension

Beginner

+

Pin loaded

Quads

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Hip Thrust

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 - chatswood, plus fitness - castle hill, plus fitness - darlinghurst, lachie cubis - fitness

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

Push Up (Incline)

Beginner

+

Bodyweight

Chest

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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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

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

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, benefiit fitness - haymarket, , plus fitness - chatswood, uts - activatefit gym, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - northbridge, sam druce - fitness, plus fitness - balgowlah, lachie cubis - fitness

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Bench Press

Intermediate

+

Plate loaded

Chest

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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

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

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, benefiit fitness - haymarket, lachie cubis - fitness

Military Press

Intermediate

+

Barbell

Shoulders

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Ab Twist

Beginner

+

Pin loaded

Obliques

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

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Incline Bench Press

Intermediate

+

Plate loaded

Chest

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Teapot

Beginner

+

KettleBell

Obliques

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Leg Raise

Intermediate

+

Bodyweight

Abs

Split Squat

Beginner

+

KettleBell

Quads

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

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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

3 point row

Intermediate

+

KettleBell

Lats, Traps

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Lat Pull Down

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

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

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

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

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

Shoulder Press

Beginner

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

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

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

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

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Glute Kickback

Beginner

+

Pin loaded

Glutes

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, 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

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Ab Crunch

Beginner

+

Pin loaded

Abs

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

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

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

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

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

Plank

Beginner

+

Bodyweight

Abs

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

Bench Press

Beginner

+

Smith

Chest

Ab Crunch

Beginner

+

Pin loaded

Abs

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Step Up

Beginner

+

Bodyweight

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, 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

Pallof Press

Beginner

+

Cable

Abs, Obliques

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

High Row (Isolated)

Beginner

+

Plate loaded

Lats

Ab Crunch

Intermediate

+

Plate loaded

Abs

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - darlinghurst, anytime fitness - haymarket, plus fitness - castle hill, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, lachie cubis - fitness

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

Ab Crunch

Beginner

+

Pin loaded

Abs

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Skull Crushers

Beginner

+

Dumbbell

Triceps

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

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

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

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

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

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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 - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

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

Bicep Curl

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, plus fitness - cremorne, lachie cubis - fitness

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Standing Calf Raise

Beginner

+

Smith

Calves

Cable Lateral Raise

Beginner

+

Cable

Shoulders

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, lachie cubis - fitness

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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High Low Plank

Beginner

+

Bodyweight

Abs

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Back Squat

Intermediate

+

Barbell

Quads, Glutes

Standing Calf Raise

Beginner

+

Pin loaded

Calves

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Push Up (Incline)

Beginner

+

Bodyweight

Chest

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

Cable Chest Fly

Beginner

+

Cable

Chest

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Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Forward Lunge

Beginner

+

Bodyweight

Quads

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Incline Bench Press

Intermediate

+

Plate loaded

Chest

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Ab Crunch

Beginner

+

Pin loaded

Abs

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Chest Dips

Intermediate

+

Bodyweight

Chest

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

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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

Neck Extension

Beginner

+

Plate loaded

Traps

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Bench Press

Beginner

+

Smith

Chest

Bench Press

Beginner

+

Plate loaded

Chest

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Decline Bench Press

Intermediate

+

Barbell

Chest

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Leg Extension

Beginner

+

Pin loaded

Quads

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Glute Kickback

Beginner

+

Pin loaded

Glutes

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pullover

Intermediate

+

Dumbbell

Lats

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Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Upright Row

Beginner

+

Cable

Shoulders, Traps

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Lat Pullover

Intermediate

+

Pin loaded

Lats

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Shrugs

Beginner

+

Dumbbell

Traps

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Lat Pull Down

Beginner

+

Pin loaded

Lats

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TRX/Ring Push Ups

TRX/Ring Push Ups

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Seated Row (Chest Supported)

Beginner

+

Dumbbell Bench Press

Intermediate

+

Lat Pullover

Intermediate

+

Sissy Squat

Beginner

+

Cable Bicep Curl

Beginner

+

Tricep Extension

Beginner

+

Bulgarian Split Squat

Beginner

+

Seated Calf Raise

Beginner

+

High Low Plank

Beginner

+

Lateral Lunge Med Ball Raise

Beginner

+

Chest Press (Wide)

Beginner

+

Plank

Beginner

+

Split Squat

Beginner

+

Lat Pull Down (Isolated)

Beginner

+

Shoulder Press (Standing)

Intermediate

+

Handstand Wall Hold

Intermediate

+

Lateral Raise (Seated)

Beginner

+

Bicep Curl

Beginner

+

Bent Over Row

Intermediate

+

Overhead Tricep Extension

Beginner

+

Cable Tricep Extension

Beginner

+

Nordic Curl

Intermediate

+

Forward Lunge

Beginner

+

Bench Press