Classic Push Upspectorals, triceps,deltoids,core (1-4)Lie down on your stomach, feet together, with your handsdirectly below your shoulders. Push yourself up off theground. Throughout the entire movement, your bodyshould be in a straight line. From your heels to your neck,nothing should be bent. Be especially certain not to letyour pelvis drop toward the ground, or let your butt stickup in the air at all. Weak form means a weak core. Keepyour midsection tight! Let your chest fall until your upperdone by touching your chest to the ground.

Wide Grip Push Upspectorals,shoulders,triceps,core(2-3)place your hands farther apart thanshoulder-width, thus shifting the emphasisto your pectorals.

Staggered HandsPush Upspectorals,shoulders,triceps, core (1-3)This is performed just like a Classic Push Up except one hand is slightly forward of the normal position and the other hand is slightly back. Switch hand positions every other set. This is a great exercise for attacking your muscles

Rocking Chairspectorals, triceps deltoids, core (1)Start in the beginning position of a Classic Push Up, your body in a perfect line, your arms straight and your hands directly beneath your shoulders upontoes, keeping your arms straight. Return slowly back to the starting position. Seated DipsTriceps (1-3) A table, chair, futon or couch armrest will all do the trick. Withyour back to the surface, place your palms on the edge of the surface behindyou, your knuckles pointing forward. Walk your legs forward untilthey are straight out in front of you and your butt is only a couple inchesfrom the surface.Lower your body straight down bending only at the elbows and shoul-should stay only a couple inches out from the surface. Push yourself backup until your arms are straight again.

SideTricepsExtensionstriceps,with a minor focus on the obliques (3)Lie down on your right side so that your body is in a straight a pillow under your hip for comfort. Take your right hand and grab your left shoulder with it, so that your right arm is bent over your chest. Place your left hand toward your head, below your right shoulder. Bending only at the waist, push your upper body up off the ground until your left arm is straight. Lower yourself in a controlled manner back to the starting position. When youre switch sides.

Crab WalkWorks pretty much your whole back side with emphasisOn your triceps (1)

Hip Raisertriceps,shoulders,glutes and hamstrings (2)

keep the position 3 seconds before going down

Close Grip Push Ups triceps, pectorals,shoulders,core (2-4)

ChinesePushUpstriceps,deltoids(2-4)Standing with your heels together, bend over and count five lengths away from your feed on the ground in front of you, then form a diamond with your hands there. The tips of your fingers and thumbs should be touching. Bend at the hips so you form a 90 degree angle between your torso and your legs. Keeping everything but your arms in a fixed position, your back straight and your butt in the air, bend your arms at the elbow until the top of your head almost touches the ground between your hands. Keep your legs as straight as you comfortably can troughout the movement. Push yourself back in the starting position.

Dipstriceps, pectorals(2-4)Find any two stable surfaces that are, or can be positioned, a couple of feet apart. The two surfaces should be equalbookcases, a window sill, and/or stools can all work.

Inverse Push Upstriceps,traps,deltoids,glutes,lowerback(3-4

Let Me Ins lats, biceps, forearms,rear deltoids (1-4)

Let Me Upslats, biceps, forearms, reardeltoids(2-4)

UmerMilitary Pressshoulders, triceps (2-4)Similar to a Chinese Push Up, except your hands are shoulder-width apart

The Roof is on Fire shoulders,triceps, pectorals (3-4)Do one push upGet on your knees.Push your hands straight up into the air four times, asthough youre raising an invisible weight from your shoulders.Do two push-up. Push your hands up into the air eight times

Thumbs UpRear deltoids, lower back (2-3)Do multiple reps of these, holding your arms at the top of the movement, really squeezing your shoulders, for three seconds each time.

Lateral ShoulderRaisesshoulders, with special focus onthe side deltoids (1-4)

Bent-Over LateralRaisesshoulders, with special focus on therear deltoids (1-4)

Front ShoulderRaisesshoulders,with special focus onthe front deltoids(1-4)

Picioare

GoodMorningsglutes,hamstrings,lowerback(1)

DirtyDogsGlutes, lower back, hip flexors

MuleKickhamstrings,glutes,lowerback(1)

One-LeggedRomanian DeadLiftshamstrings, lowerback,balance(2)HipExtensionsglutes,hamstrings,lowerback(2-3)

BamBamsglutes(2)

Squats

Invisible Chair quadriceps, hamstrings, glutes (1)

Beat Your Bootshamstrings, quads (2)Standing with your legs together, bend down and grab your ankles. Keep yourlegs as straight as you can comfortably hold them. Then bend your knees untilyour butt touches your hands on your ankles. Keeping your hands on your ankles,lift your butt upwards, again straightening your knees as much as you can comfortably.

Sumo Squathamstrings,quadriceps, glutes ( 1)

LungesQuadriceps, glutes, harmistrings, hip flexors (1-4)

CalfRaisescalves(1-4)

LittlePiggiesfrontofthecalves(1-4)

Core exercises

StandingKneeRaisesabs(1) BeachScissorsHip flexors, obliques (1-3)

RussianTwistsabs,intercostals,obliques(1)Hip UpsTones every muscle from shouldersTo ankles, with special emphasis onYour obliques and intercostals (3)

Crunch It Upsabs, with particular focus on the upper abs (1 - 2)

Leg Lifts Lower abs, hips flexors Start with your legs straight, together, and six inches off the ground, and then lift your feet up until your feet ar at a 45-degree angle with the ground. Be sure to keep your knees straight. Hold for 2 seconds, thenreturn your legs to the ground slowly and repeat the movement.

FlutterKicksLower abs, hips

HelloDarlingsLower abs, hips flexors (2) Lie down on your back with your hands under your butt and your head up (this helps strengthen your neck) keeping your legs straight, liftyour feet into the air, about six inches above the ground. Open yourlegs as wide as possible, then close them

V-Ups abs, hip flexors(2)One of the greatest exercises for your abs.

Core StabilizationStrengthens almost every muscle in your bodyFrom your shoulders to your calves, especially Your entire core abs, lower back, glutes hipflexors (2)