Bodybuilding + accessories

Laying down flat on a bench take two dumbbells one in each hand and press them both out in front of you to full lockout and lower them back down to the chest for 1 rep completed.

Holding both dumbells deadlift them down to the floor touching both heads of the dumbells then clean them up to your shoulders in one motion.

Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.

Sit on the hamstring curl machine and place your feet under the foot holders. Step 2: Lean backwards and let your upper body go down as far as it can go. Step 3: Place your hands behind your head and using your core raise yourself back up. Step 4: Touch your toes with your hands. This completes one repetition.

Kneeling on one knee in the lunge position with one leg in front. Using the opposite arm to the leg in front stabilising from the front rack push the kettlebell up in a straight line to a full locked out position with your arm next to your ear.

Holding dumbells a barbell or any weighted item you can perform the reverse lunge. Also can perform the movement body weight. Standing upright you take 1 leg back to a femur length distance. Going up onto your toes then dropping your knee down to the floor and bringing your leg back to standing for 1 rep completed.

Taking the dumbell to your shoulder then in one motion snap the weight up to lockout jumping under the weight then stand up for 1 rep completed.

Using only your ams to pull yourself up to the bar. A full rep is when your chin is over the bar.

Starting in the hanging position without kipping pull your feet up all the way to the bar then control the decent back to the hanging position for 1 rep completed.

Is performed in an handstand position against the wall, go down to the floor or pad where your head touches and push back up using only your arms.

Same movement to the regular v-up (see other movement) but you come up onto your bum and only lifting one leg you will touch your foot with the opposite hand for 1 rep completed.