Master Workouts

Master Workouts
Master Workouts

Muscle Group:

Categories:

Equipment:

Deadlift
Muscles: Quadriceps, Gluteals, Hamstrings, Erector Spinae How To: Begin with your toes just underneath the barbell at hip width apart; Bend at the hips and knees so you have lowered yourself down the barbell; Grip the barbell wider than shoulder width apart using an overhand grip; Stand up with the barbell until you achieve a solid standing position with the barbell in front of you. You must ensure your core muscles are engaged and there is no arching of the lower back or your shoulders rolling forward during the lift. When you return the deadlift back to the floor your spine is neutral with your core engaged. Ensure your heels remain grounded at all times. Make it Harder: Perform exercise using 100% -120% of your bodyweight on the barbell Make it Easier: Perform exercise using 40-60% of your bodyweight on the barbell

Incline Bench Press
Muscles: Pectorals, Triceps, Anterior Deltoids, Serratus Anterior
How To: Set your bench incline to 35-45 degrees. Lie back and keep your shoulders retracted on the bench, engage your core and lower the barbell down to your chest, pause for 1 second, and push through your pectoral chest muscles to lift the barbell back to the starting position. Make sure your elbows do not lock out at the top and keep your feet flat on the floor.
Make it Harder: Add 80% of your bodyweight to the barbell, or use dumbbells as a variation
Make it Easier: Add 40% of your bodyweight to the barbell, or try using the chest press machine

Standing Shoulder Press
Muscles: Deltoids, Triceps
How To: Maintain your neutral spine, relax shoulders, and engage a strong core. From the standing position with the barbell ready to press overhead from your chest, push through your shoulder and arms to lift the barbell overhead and do not lock your elbows at the top of the movement
Make it Harder: Perform exercise with more resistance or use dumbbells as a variation
Make it Easier: Seated and use less resistance

Back Squat
Muscles: Quadriceps, Gluteals, Hamstrings, Erector Spinae, Core Muscles
How To: Begin with your feet hip width apart and barbell along the back of your shoulder, hence why this is called “back squat”. Bend at your knees and hips to lower your body until you achieve your full range of movement. You must keep your heels grounded and push your bodyweight back to the standing position. Ensure your core is engaged and keep your posture strong and chest lifted.
Make it Harder: Add dumbbells or increase repetitions, perform heel-raised squats
Make it Easier: Swiss Ball Squat

Jumping Squats
Muscles: Core muscles, Quadriceps, Gluteals, Calves
How To: Begin with your feet hip width apart then bend at your knees and hips to lower your body until you achieve a right angle at your knees. You must keep your heels grounded and push as hard and as fast as possible so you can jump off the floor. Ensure your core is engaged and extend up off your toes and then land back in the squat position with soft knees, ankles, and hips to reduce impact on the body.
Make it Harder: Add dumbbells or increase repetitions, perform exercise single-leg
Make it Easier: Swiss Ball Squat

Scissor Lunges
Muscles: Quadriceps, Hamstrings, Illiopsoas, Gluteals, Gastrocnemius, Core, Deltoids
How To: Standing with your abs engaged; Ensure you maintain to right angles at both knee joints and make sure you can see your toes over your front knee during the movement. Use your arms to help with balance. Power up, jump and change your lunge position to the opposite leg and immediately repeat the explosive movement.
Make it Harder: Increase speed and force generated in the explosive lunge, Hold hand weights
Make it Easier: Lunges, or small lunges

Dumbbell Lateral Raise
Muscles: Deltoid
How To: Maintain a positive upright posture with core
engaged and shoulders relaxed; then bring
dumbbells up to shoulder height laterally. This exercise does not require heavy weights and ensure you tilt your wrist forward as you raise your hands out wide. Split stance is optional for
better balance.
Make it Harder: Increase the resistance
Make it Easy: Decrease the resistance

Thread the Needle
Muscles: Obliques, Tranverse Abdominus, Multifidus, Rectus Abdominus
How To: Lie on your side with your forearm placed directly underneath your shoulder. Ensure your legs are extended and the outside of your underneath foot is firmly placed on the floor. Maintain a strong neutral spine, and core engaged. From this position you will lift your hips off the floor and hold this starting position. Raise your arm up above you then reach your hand underneath your core and turn at the hips as you roll your shoulder forward. You hips remain off the floor at all times.
You can alternatively perform this exercise on your wrist instead of your elbow, depends on personal preference. The wrist option makes the exercise easier to perform
Make it Harder: Lift one foot off the floor and hold a dumbbell
Make it Easier: Drop onto your knees

V-Sit
Muscles: Rectus Abdominus, Transverse Abdominus
How to: Seat yourself on the floor and align your neutral posture with shoulders relaxed and core engaged. Lean back so muscle tension is transferred to the abdominals and when you are ready, lift your feet off the floor and extend your legs. Remain balanced and hold this static exercise to develop core strength.
Make it Harder: Perform exercise on a Bosu Ball, or ensure both feet are lifted off the floor
Keep it Easy: Perform exercise with your feet on the floor

Kettlebell Clean
Muscles: Erector Spinae, Gluteals, Hamstrings (postural chain), Biceps
How To: Start with the kettlebell in between your legs tucked right back; then with slightly bent knees and a bigger bend at your hips; Snap your hips forward to bring the kettlebell straight up whilst twisting your forearm inwards to comfortably nest the kettlebell on the back of your forearm! Your forearm should be vertical with your elbow sitting just above your hips; Then reverse the movement to let the bell swing between your legs! Keep your spine neutral and shoulders rolled back
Make it Harder: Use a heavier kettlebell, or double
Make it Easier: Use a lighter kettlebell, or practice the movement without

Tricep Dips
Muscles: Triceps, Pectorals
How To: Start with hands behind you comfortably sitting on the step/chair and with feet out in front off you, dip down to a right angle at the elbow joint and lift yourself back up by press through your hands and keeping your elbows soft!
Make it Harder: Use full range of movement; Parallel Bar Dips
Make it Easier: Bend legs at the knee joint bringing feet closer to you (you can use the legs to help you up)

Side-to-side Wall Slam
Muscles: Obliques, Core, Deltoids
How To: Stand with back to the wall and “quarter” squat down. Grip the rope with both hands and begin to turn your core and upper body side to side so the medicine ball slams at chest height against into the wall and rebounds to the opposite side. Engage your core and don’t hold your breath.
Make it Harder: Try the High-to-low Wall Slam or Diagonal Wall Slam
Make it Easy: Turn left-to-right whilst holding medicine ball in your arms

High Pull
Muscles: Trapezius, Latissimus Dorsi, Rhomboids, Biceps, Postural Chain
How To: Complete the single arm swing however instead of the hang phase; create an arch by retracting your shoulder and pulling your elbow back then punch forward back down into the downwards phase of a single arm swing! When doing the high pull bring your elbow to the outside of the shoulder. Keep your core engaged and spine nice and neutral!!
Make it Harder: Use a heavier kettlebell and speed it up!
Make it Easier: Perform exercise with a lighter kettlebell or simply perform the lunge stance one arm row

Standing Woodchop
Muscles: Obliques, Core Muscles, Lower Back, Arms
How To: Feet shoulder width apart and by bending and twisting from the core/hips you will hold your medicine ball at your bottom-left. Your right heel may naturally lift of the floor and this is fine; then stand and turn from the core bring the medicine ball up to your top-right. Keep your core gripped in and activated. Repeat on the other side of the body. 
Make it Harder: Use more resistance and full range of movement
Make it Easier: Reduce or use no resistance

Hanging Leg Raise
Muscles: Rectus Abdominus, Psoas, Forearms
How to: Take a wide grip of the pull up bar using a overhand grip. Allow your bodyweight to hang neutral from the bar with your chin tucked in, feet side by side, and core engaged. Raise your knees in front of you up to your chest whilst hanging. Then lower your knees under control.
Make it Harder: Perform exercise with legs extended and toes raising up towards shoulder height
Keep it Easy: Perform exercise with back against the wall to provide more support and leverage

Oblique Twists
Muscles: Obliques, Rectus Abdominus
How To: Lie back on the floor, relax your neck/shoulders, keep your hands at the side of your head and elbows high. Grip your core muscles and drive one elbow over to your opposing knee. Repeat this exercise on the alternate side of the body.
Make it Harder: Reduce speed of the movement
Make it Easier: Bring opposite knee off the floor to meet your opposite elbow half-way

Side Plank
Muscles: Obliques, Tranverse Abdominus, Multifidus
How To: Lie on your side with your forearm placed directly underneath your shoulder. Ensure your legs are extended and the outside of your underneath foot is firmly placed on the floor. Maintain a strong neutral spine, and core engaged. From this position you will lift your hips off the floor and hold a static position. Keep your posture open and hips forward whilst pulling your core in.
You can alternatively perform this exercise on your wrist instead of your elbow, depends on personal preference.
Make it Harder: Lift one foot off the floor
Make it Easier: Drop onto your knees and curl the underneath leg behind you

Plank
Muscles: Rectus Abdominus, Transverse Abdominus, Multifidus
How To: Maintain a strong neutral spine, head facing the floor and shoulders relaxed. If you find your lower back becomes sore this is because you’re arching your lower back and need to raise your hips slightly and pull the core muscles in.
Make it Harder: Lift one foot off the floor
Make it Easier: Drop onto knees or come onto hands and knees in a box position

Medicine Ball Overhead Press
Muscles: Deltoids, Triceps
How To: Maintain your neutral spine, relax shoulders, and engage a strong core. From the standing position with the medicine ball ready to press overhead from your chest, push through your shoulder and arms to lift the medicine ball overhead and do not lock your elbows at the top of the movement
Make it Harder: Perform exercise with heavier medicine ball or perform your set and throw your medicine ball as high as you can in the air every 5th rep to help generate more shoulder strength
Make it Easier: Seated and use smaller medicine ball

Squat
Muscles: Quadriceps, Gluteals, Hamstrings, Erector Spinae, Core Muscles
How To: Begin with your feet hip width apart and arms across your chest with elbows raised. Bend at your knees and hips to lower your body until you achieve your full range of movement. You must keep your heels grounded and push your bodyweight back to the standing position. Ensure your core is engaged and keep your posture strong and chest lifted.
Make it Harder: Back Squat
Make it Easier: Swiss Ball Squat

Bench Press
Muscles: Pectorals, Triceps, Anterior Deltoids, Serratus Anterior
How To: Lie back and keep your shoulders retracted on the bench, engage your core and lower the barbell down to your chest, pause for 1 second, and push through your pectoral chest muscles to lift the barbell back to the starting position. Make sure your elbows do not lock out at the top and keep your feet flat on the floor.
Make it Harder: use more resistance, reduce the speed of the exercise, and use dumbbells as a variation
Make it Easier: use less resistance, or try using the chest press machine

Medicine Ball Russian Twists
Muscles: Obliques, Rectus Abdominus
How to: Seated upright on the floor with legs infront of you and bend at the knees. When you have seated yourself comfortable, lean back 45 degree, lift your chest and re-engage your core muscles. Turn your upper body over towards the outside of your hips and pick up the medicine ball.
Control the movement and turn your entire upper body over to the other side of your hips whilst lifting the medicine ball. Focus your mind towards using your core muscles and not your shoulders. The medicine ball should not touch the floor or your stomach during the exercise.
Make it Harder: Lift your feet off the floor 2-4 inches and ensure you keep them stable throughout the exercise
Keep it Easy: Perform exercise with any resistance and bring your posture more upright whilst seated.

Medicine Ball Slams
Muscles: Rectus Abdominus, Deltoids, Latissimus Dorsi, Rotator Cuffs, Intercostals
How to: Place your feet shoulder width apart with slightly bent knees. Begin with the medicine ball between your ankles and squat down to grip with both hands. Embrace your core muscles and align your spine neutral.
Lift the medicine ball overhead with elbows soft whilst hands are extended and slam the medicine ball as fast as possible towards the floor by hinging at the hips and ensure the medicine ball is slammed away from you and not between your ankles.
Make it Harder: Perform exercise with heavier medicine ball
Keep it Easy: Perform exercise with lighter medicine ball.

Macebell Overhead Swing
Muscles: Deltoids, Rotator Cuffs, Latissimus Dorsi, Triceps Brachii
How to: Hold the Macebell in the order position. Stand with good posture and feet rooted to the floor, ensuring your core engaged. Lower the mace-end of the bell over your left shoulder and allow your elbows to lift and move the macebell around your back and power your elbows back into your ribcage as the mace-end of the bell is returned over your right shoulder. Keep your core and shoulders engaged throughout the exercise. Aim to reach your full shoulder mobility.
Make it Harder: Increase range of movement or distance between your grip and mace throughout the exercise
Keep it Easy: Reduce distance between your grip and mace.

TRX Jacknife
Muscles: Rectus Abdominus, Psoas, Illiopsoas
How to: Place your feet in the suspension trainer whilst in the prone position. Put your hands shoulder width apart on the floor, engage your core muscles and lift hips off the floor into the plank position. Hold a rigid posture whilst maintaining a neutral spine. If you prefer to perform the exercise on your elbows then I recommend you grab an exercise mat for your forearms.
Lift your hips up in the air, draw your abs in, and move your knees into your chest and control the movement as you return to the starting position.
Make it Harder: Walk your hands forward while your feet are hooked in the TRX. This creates a more challenging “pendulum effect” on the core muscles
Keep it Easy: Perform exercise single legged.

Bosu V-Sit
Muscles: Rectus Abdominus, Transverse Abdominus
How to: Seat yourself on the centre of the Bosu Ball and aligna neutral posture with shoulders relaxed and core engaged. Lean back so muscle tension is transferred to the abdominals and when you are ready, lift your feet off the floor and extend your legs. Remain balanced and hold this static exercise to develop core strength.
Make it Harder: Perform exercise on a Bosu Ball that is fully pumped for more instability
Keep it Easy: Perform exercise on a Bosu Ball that is partially deflated for more stability

Swiss Ball Ab Crunch
Muscles: Rectus Abdominus, Transverse Abdominus
How To: Sit down on your swiss ball and walk your feet forward as you lean back until your lower back is supported by the swiss ball; Place your hands behind your head to take any muscle tension from the neck; Pull your abs in and lift your chest up until you feel the muscle tension through your abs then slowly lower your shoulders back towards the swiss ball. Keep your feet on the floor at all times.
Make it Harder: Bring feet and knees closer together or increase repetitions
Make it Easier: Perform exercise on the floor without the swiss ball

Bodyweight Burpee
Muscles: Whole Body
How to: From the standing position; bend down and place your hands on the floor; then jump with your legs until they are extended in the prone position. Jump your legs back into the crouch position and stand up. Ensure your core is engaged throughout the exercise.
Make it Harder: Add Press Up to the Bodyweight Burpee
Keep it Easy: Perform exercise with hands being placed on a raised platform as opposed to the floor (recommended for individuals with high blood pressure)

Bent Over Row
Muscles: Latissimus Dorsi, Trapezius, Rhomboids, Biceps
How To: Bend over at the hips in the standing position with a neutral spine and slight bend in the knees; then grip the barbell or dumbbells using an overhand grip. Before you perform the exercise ensure your core is engaged, shoulder blades are retracted, and heels are grounded.
Pull the barbell up to your lower chest and squeeze your elbows as far back as possible to engage the back muscles more effectively. Then lower the barbell back towards the floor. Repeat your second repetition without grounding the barbell.
Make it Harder: Add more resistance or increase repetitions
Make it Easier: Reduce resistance or decrease repetitions

Kettlebell Swing
Muscles: Hamstrings, Gluteals, Erector Spinae, Spinalis, Quadriceps
How to: Set your stance, Feet wider than hip width apart and heels grounded. Grip hold of the kettlebell with both hands. Hinge your bodyweight over at the hips and slightly bent at the knees.
Ensure your abs are engaged then pull the kettlebell between your legs and drive your hips forward with force until the kettlebell reaches shoulder height (not above your head). This movement is hip dominant so requires power and speed, referred to as a “hip snap”.
Make it Harder: Single Arm Kettlebell Swing, Transverse Kettlebell Swing, Lateral Kettlebell Swing
Keep it Easy: Reduce the resistance.

Lunges
Muscles: Quadriceps, Hamstrings, Illiopsoas, Gluteals, Gastrocnemius, Core
How to: From the standing position, engage your core muscles and align your spine neutral; then take a large step forward with one foot and when you plant your front foot on the floor then lower your back knee until your back shin is parallel with the floor. Make sure your toes face forward and ensure you can see your toes over your front knee during the lunge. Push your bodyweight from your front foot to return to the standing position before repeating the lunge on the other leg.
Make it Harder: Add more resistance, Plyometric Scissor Lunges
Make it Easier: Reduce range of movement, Squat

Wide-Grip Pull Up
Muscles: Latissimus Dorsi, Posterior Deltoids, Subscapularis, Biceps
How to: Take a wide grip of the pull bar using a overhand grip. Allow your bodyweight to hang neutral from the bar with your chin tucked in, feet side by side, and core engaged. Pull your sternum up to the bar ensuring your shoulder blades are retracted for better muscle engagement of the lats and subscap.
Then lower your bodyweight under control without swinging off the legs.
Make it Harder: Plyometric Pull Ups, Single Arm Pull Ups, Add resistance belt, increase repetitions, change the grip variation but maintain a wide hand position.
Keep it Easy: Perform exercise using assistance, Chin Up.

Deadlift
Muscles: Quadriceps, Gluteals, Hamstrings, Erector Spinae
How To: Begin with your toes just underneath the barbell at hip width apart; Bend at the hips and knees so you have lowered yourself down the barbell; Grip the barbell wider than shoulder width apart using an overhand grip; Stand up with the barbell until you achieve a solid standing position with the barbell infront of you.
You must ensure your core muscles are engaged and there is no arching of the lower back or your shoulders rolling forward during the lift. When you return the deadlift back to the floor your spine is neutral with your core engaged. Ensure your heels remain grounded at all times.
Make it Harder: Increase resistance or repetitions performed
Make it Easier: Decrease resistance or repetitions performed. Use dumbbells if you find the barbell uncomfortable to use.

Swiss Ball Squat
Muscles: Core muscles, Quadriceps, Gluteals
Teaching Points: Begin with ball in the lower back whilst stood against a wall; then bend down at your knees and hips until you achieve a right angle at your knees. You must keep your heels grounded and posture upright. Ensure your core is engaged throughout the exercise and knees remain stable without fraying wide.
Make it Harder: Add dumbbells or increase repetitions, perform exercise single-leg
Make it Easier: Reduce range of movement of the swiss ball squat or decrease repetitions

Plyometric Press Ups
Muscles: Pectoralis Major, Triceps, Deltoid
How to: Place hands slightly more than shoulder-width apart on the floor and hold a rigid posture whilst on your toes; maintain a neutral spine and flatten the shoulder blades then lower your chest to the floor then balistically push your bodyweight off the floor as fast as possible, keeping your core engaged. When your hands land back on the floor ensure your elbow and shoulder joint are soft.
Make it Harder: Plyometric Press Ups with hand patterns changing positioning between every reptition
Keep it Easy: Press Up.

Press Up
Muscles: Pectoralis Major, Triceps, Deltoid
How to: Place hands slightly more than shoulder-width apart on the floor and hold a rigid posture whilst on your toes; maintain a neutral spine and flatten the shoulder blades then lower your chest to the floor then press yourself back up keeping your core engaged and elbows soft at the too.
Make it Harder: Plyometric Press Ups, Walking Press Ups
Keep it Easy: Perform exercise on your knees.

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