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Julie Germaine Fitness Exercise Videos – HD Workout Tutorials

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Chin Ups, Assisted Machine (Preg) – Lats, biceps
Cobras (Preg) – Lats, biceps
Hip Hinge, Standing – Erector spinae, glutes, hamstrings, core
Hyperextensions, Ball (Preg) – Erector spinae
Hyperextensions, Bench – Erector spinae
Hyperextensions, Bench (Preg) – Erector spinae
Hyperextensions, Kneeling to Push Up (Preg) – Erector spinae
Hyperextensions, Knees (Preg) – Erector spinae
Lat Pulldown, Band Close Grip Lat Pulldown, Standing – Lats, biceps
Lat Pulldown, Cable Lat Pulldown – Lats, biceps
Lat Pulldowns, Single Arm Band Cable Pulldown – Lats, biceps
Lat Pulldown, Single Arm Lateral Cable Pulldown – Lats, biceps
Lat Pulldown, Underhand Lat Pulldowns – Lats, biceps
Planks Cable Row – Abdominals (transverse abdominis, rectus abdominis), lats, biceps
Planks DB Row – Abdominals (transverse abdominis, rectus abdominis), lats, biceps
Planks, Reverse Plank (Preg) – Lower back, glutes, abdominals (transverse abdominis, rectus abdominis)
Pressdown, Straight Arm Pressdowns – Lats, triceps
Pressdown, Straight Arm Pressdowns (Preg) – Lats, triceps
Pressdown, Straight Arm Pressdowns Single Arm with Resistance Band (Preg) – Lats, triceps
Pull-Ups – Lats, biceps
Pull Ups, Assisted Machine Pull Ups – Lats, biceps
Pullovers, Band Pullovers (Single Arm) – Lats, triceps, abs, pecs
Pullover, Dumbbell Pullovers – Lats, triceps, abs, pecs
Straight Arm Pushdowns – Lat, triceps
Reverse Flyes – See Shoulders
Reverse Snow Angel – Latissimus dorsi, rhomboids, lower traps, posterior delts and erector spinae
Row, Band Row while Standing – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Band Row while Standing (Preg) – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Barbell (BB) Row – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Double Grasp Band Row – Rhomboids, traps, posterior delts, biceps, errectors
Row, Double Grasp Dumbbell (DB) Row – Rhomboids, traps, posterior delts, biceps, errectors
Row, Dumbbell (DB) Row to Reverse Fly Combo (Preg) – Rhomboids, traps, posterior delts, biceps
Row, Incline DB Row (Preg) – Latissimus dorsi, rhomboids, lower traps
Row, Push Ups to DB Row (Preg) – Pecs, triceps, lats, rhomboids, biceps, core
Row, Single Arm Band Row – Latissimus dorsi, rhomboids, lower traps
Row, Single Arm Cable Row Standing (Preg) – Latissimus dorsi, rhomboids, lower traps
Row, Single Arm Dumbbell Row – Latissimus dorsi, rhomboids, lower traps
Row, Single Arm Dumbbell Row Standing (Preg) – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Seated Band Row (Preg) – Latissimus dorsi, rhomboids, lower traps, and erector spinae *careful band does not slide over toes and hit your face!
Row, Seated Cable Row – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Seated Cable Row with Handles (Modified for Pregnancy) – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Seated Cable Row with Wide Grip – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Supine Barbell Row – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Towel Row – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Scapula Push Up using Benches – Serratus anterior, latissimus dorsi, rhomboids, traps
Scapula Push Up using Steps – Serratus anterior, latissimus dorsi, rhomboids, traps
Scapular Retraction on Stability Ball (Preg) – rhomboideus major, minor, and trapezius
Supermans – Erector spinae, glutes, hamstrings
Supermans with Band – Erector spinae, glutes, hamstrings

CHEST

Caterpillars – Pecs, delts, core
Chest Fly, Band Chest Fly Standing – Delts, triceps
Chest Fly, Band Incline Chest Fly Standing – Delts, triceps
Chest Fly, Cable Machine Standing (Preg) – Pecs, core
Chest Fly, DB Fly – Pecs
Chest Fly, Incline DB Fly on Stability Ball – Pecs
Chest Fly, Seated Machine Fly (Preg) – Pecs
Chest Fly, V-Sit with Chest Fly (Preg) – Abdominals, pecs
Chest Flys, Zipper Flys – Pecs
Chest Press, BB Bench Press – Pecs, triceps, core
Chest Press, Close Grip BB Bench Press – Pecs, triceps, core
Chest Press, DB Chest Press – Pecs, triceps, core
Chest Press, DB Chest Press on Ball (Preg) – Pecs, triceps, core
Chest Press, Decline DB Chest Press – Pecs, triceps, core
Chest Press, Incline DB Bench Press – Pecs, triceps, core
Chest Press, Incline DB Bench Press (Preg) – Pecs, triceps, core
Chest Press, Incline DB Chest Press on Stability Ball (Preg) – Pecs, triceps, core
Chest Press, Machine Chest Press (Preg) – Pecs, triceps, core
Dips – Pecs, triceps
Dips, Assisted Dip Machine (Preg) – Pecs, triceps
Dips, Bench Dips – Pecs, triceps
Fly, see Chest Fly
Dips, Chair Dips (Preg) – Pecs, triceps
Pressdowns, Machine Tricep Pressdowns – Triceps, chest, core
Pushdowns, Tricep Cable Pushdowns – Pecs, triceps
Push Ups – Pecs, triceps
Push Ups, Incline Barbell Push-Ups – Pecs, triceps
Push Ups, Legs on Ball – Pecs, triceps
Push Ups, Incline Push Ups on Couch – Pecs, triceps
Push Up Modifications (Preg) – Pecs, triceps
Push Ups, Bosu Ball – Pecs, triceps, core
Push Ups to DB Row (Preg) – Pecs, triceps, lats, rhomboids, biceps, core
Push Ups, Incline Tricep Push Ups – Pecs, triceps
Push Ups, Tricep Push Ups – Pecs, triceps
Wall Sits with Shoulder Press – Glutes, quads, delts, triceps, core
Wall Walks – Pecs, delts, triceps, core

SHOULDERS

Arm Circles, Reverse Arm Circles (Preg) – Delts, traps
BiLateral External Rotation, Lying (Preg) – teres minor, infraspinatus and posterior delt
BiLateral External Rotation, Seated with Band (Preg) – Teres minor, infraspinatus and posterior delt
Facepulls – Posterior delts
Front Raises, Band Front Raises – Anterior delts
Front Raises, Barbell (BB) Front Raises – Anterior delts
Front Raises, Cable Front Raises – Anterior delts
Front Raises, Cable Front Raises (Preg) – Anterior delts
Front Raises, DB (shorter clip) – Anterior delts
Front Raises, Squat Front Raises – Glutes, quads, anterior delts
Front Raise, Squat Front Raise with Barbell – Glutes, quads, anterior delts
Lateral Raises – Medial delts
Lateral Raises, 45 Degree DB Lateral Raise – Medial delts
Lateral Raises, Bent Arm Lateral Raises – Medial delts
Lateral Raise, Lying One Arm Lateral Raise – Posterior delt
Lateral Raises, Seated with DBs – Medial delts
Lateral Raises, Seated Bent Arm Lateral Raises with DB (Preg) – Medial delts
Lateral Raises, Standing Single Arm Lateral Raises with Band (Preg) – Medial delts
Lateral Raises Touch Overhead with Bands – Medial delts
Lateral Raises Touch Overhead with DBs – Medial delts
Overhead Press with Side Lunge Bands – Quads, glutes, core, delts, triceps
Overhead Press with Side Lunge DBs (Preg) – Quads, glutes, core, delts, triceps
Posture Exercise Seated with Resistance Band (Preg) – Teres minor, infraspinatus and posterior delt
Posture Exercise against Wall (Preg) – Medial delts, posterior delts, anterior delts, traps, core, triceps
Reverse Flys, Seated Reverse Machine Flys (Preg) – Posterior delts
Reverse Flys, Seated Reverse Resistance Band Flys (Preg) – Posterior delts
Reverse Flys, Single Arm Bent Over Reverse Cable Flys – Posterior delt
Reverse Flys, Single Arm Reverse Cable Flys – Posterior delt
Reverse Flys, Single Arm Reverse Cable Flys (Preg) – Posterior delt
Reverse Flys, Standing Reverse Band Flys – Posterior delts
Reverse Flys, Standing Reverse Cable Flys – Posterior delts
Reverse Flys, Standing Reverse DB Flys – Posterior delts
Reverse Flys, Standing Reverse Resistance Band Flys – Posterior delts
Shoulder Press, Arnold Press – Delts, triceps, biceps
Shoulder Press, Band Shoulder Press Standing – Delts, triceps
Shoulder Press, Band Shoulder Press Standing Single Arm – Delts, triceps
Shoulder Press, Cable Machine Shoulder Press Standing (Preg) – Delts, triceps
Shoulder Press, Dumbbell Shoulder Press – Delts, triceps
Shoulder Press, Dumbbell Shoulder Press Seated on Stability Ball (Preg) – Delts, triceps
Shoulder Press, Dumbbell Shoulder Press Standing Single Arm (Preg) – Delts, triceps
Shoulder Press, Machine Shoulder Press – Delts, triceps
Shoulder Press, Machine Shoulder Press (Preg) – Delts, triceps
Shoulder Press, One Arm Machine Shoulder Press – Delts, triceps, core
Shoulder Press, Squat to Band Shoulder Press – Quads, glutes, delts, triceps, core
Shoulder Press, Standing with Side Leg Lift (Preg) – Delts, triceps, biceps, core
Shoulder Press, Underhand Close Grip BB Shoulder Press – Delts, triceps
Upright Row, Cable Upright Row – Anterior delts, traps, biceps
Upright Row, DB Upright Row – Anterior delts, traps, biceps
Wall Walks – Pecs, delts, triceps, core
X-Body Overhead Press, Seated (Preg) – Delts, lats, core, triceps

ARMS

Triceps
Chest Press, Close Grip BB Bench Press – Pecs, triceps, core
Pressdowns, Machine Tricep Pressdowns – Triceps, chest, core
Pressdowns, Tricep Cable Pressdowns – Pecs, triceps
Pushdowns, Cable Rope Tricep Pushdowns – Triceps, core
Pushdowns, Cable Straight Bar Tricep Pushdowns – Triceps, core
Skullcrushers (Preg) – Triceps
Tricep Extensions, Overhead Cable Tricep Extensions Seated – Triceps
Tricep Extensions, Overhead Cable Tricep Extensions Standing – Triceps
Tricep Extensions, Overhead Dumbbell (DB) Tricep Extensions – Triceps
Tricep Extensions, Overhead Dumbbell Seated on Stability Ball (DB) Tricep Extensions (Preg) – Triceps
Tricep Extensions, Tricep Extension with Resistance Band, Standing – Triceps
Tricep Extensions, Single Arm Tricep Extension with Booty Band – Triceps
Tricep Extensions, Single Arm Tricep Extension with Resistance Band – Triceps
Tricep Isolation, Machine – Triceps
Tricep Kickbacks, Double Tricep Kickbacks with Dumbbells – Triceps
Tricep Kickbacks, Single Arm DB Kickbacks – Triceps
Tricep Kickbacks, Single Arm Incline DB Kickbacks (Preg) – Triceps
Tricep Push Ups, Inclined – Pecs, triceps
Tricep Push Ups – Pecs, triceps

Biceps
Bicep Curls, Band Bicep Curls (Preg) – Biceps
Bicep Curls, Band Bicep Curls Laying Down – Biceps
Bicep Curls, Band Bicep Curls Seated  – Biceps
Bicep Curls, Cable Bicep Curls – Biceps
Bicep Curls, Cable Machine Standing Bicep Curls (Preg) – Biceps
Bicep Curls, Concentration Curls – Biceps
Bicep Curls, Concentration Curls on Ball (Preg) – Biceps
Bicep Curls, Concentration Curls with Booty Band – Biceps
Bicep Curls, Incline Curls with DBs (Preg) – Biceps
Bicep Curls, Laying Cable Bicep Curls – Biceps
Bicep Curls, Laying Overhead Cable Bicep Curls – Biceps
Bicep Curls, Partial Bicep Curls – Biceps
Bicep Curls, Preacher Curls – Biceps
Bicep Curls, Preacher Curls, Machine – Biceps
Bicep Curls, Punch with Bands – Biceps, anterior delts, core
Bicep Curls, Punch with DBs (Preg) – Biceps, anterior delts, core
Bicep Curls, Resistance Band Bicep Curls – Biceps
Bicep Curls, Spider Curls – Biceps
Bicep Curls, Standing Bicep Curls (Preg) – Biceps
Bicep Curls, Standing Single Leg Band Bicep Curls – Biceps
Bicep Curls against Wall (Preg) – Biceps
Bicep Curls in Wall Sits – Quads, glutes, biceps, core
Bicep Curls, Zottman Curls – Biceps, triceps
Bicep Curls, Zottman Curls with Resistance Band – Biceps, triceps

LOWER BODY

Abduction/Adduction
Abduction – Abductors
Abduction with Band – Abductors
Abduction Machine (Preg) – Abductors
Abduction, Cable Kneeling Single Leg Abduction (Preg) – Abductors
Abduction, Standing – Abductors
Adduction – Adductors
Adduction, Cable Standing Single Leg Adduction (Preg) – Adductors
Bridge with Heel Rotations – Abductors, adductors, hamstrings, glutes
Bridge with Heel Rotations, Single Leg – Abductors, adductors, hamstrings, glutes
Clam (Preg) – Abductors
Clam with Band – Abductors
Good Mornings, Side Lunge – Abductors, quads, glutes, errectors, core
Side Planks with Leg Raise/Abduction – Obliques (internal and external obliques), abductors, glutes
Side Steps with Booty Band (Preg) – Abductors, quads, glutes, core
Squats, Side Lunge (Preg) – Abductors, quads, glutes, core
Squat, Side Shuffle Squat – Quads, glutes, adductors, abductors, core
Squats, Side Step – Abductors, quads, glutes, core
Squat to Side Step (Preg) – Abductors, quads, glutes, core
Squats, Side Step with Cable – Abductors, quads, glutes, core
Squats, Side Step with Resistance Band (Side View) – Abductors, quads, glutes, core

Calf Isolation
Calf Raises, Leg Press – Calves
Calf Raises, Seated – Calves
Calf Raises, Standing – Calves
Calf Raises, Standing on Step – Calves
Calf Raises, Standing on Step Single Leg – Calves
Calf Raises, Standing on Step with DB – Calves
Reverse Saw – Calves, hamstrings, core

Compound Movements
*See also Abduction/Adduction, Glutes, Hamstring, Quadricep and Calf Isolation sections for additional exercise video tutorials or search under alphabetical order by exercise name
Deadlifts, Barbell Deadlifts – Glutes, hamstrings, errectors, core
Deadlifts, Barbell Deadlifts (Preg) – Glutes, hamstrings, errectors, core
Deadlifts, Barbell Landmine Deadlifts – Glutes, hamstrings, errectors, core
Deadlift/Squat Combo – Glutes, hamstrings, quads, core
Deadlift/Squat, One Legged – Glutes, hamstrings, quads, errectors, core
Glute Hip Thrusts – see Glutes section or Glute Hip Thrusts
Kneel/Jump (bed) – Glutes, quads, core
Kneel/Stand Alternating – Glutes, quads, core
Leg Press – Quads, glutes, core
Leg Press, Single Leg Leg Press (Preg) – Quads, glutes, core
Leg Press SS with Calves on Leg Press (Preg) – Quads, glutes, calves, core
Leg Thrusts – see Core Isolation
Lunges – Quads, glutes, core
Lunges, Alternating Lunges – Quads, glutes, core
Lunges, Bosu Ball – Quads, glutes, core
Lunges, Bosu Side Lunges – Glutes, quads, abductors, adductors
Lunges, Curtsy Lunges (Preg) – Quads, glutes, core
Lunges, Dumbbell – Quads, glutes, core
Lunges, Forward Lunge with Bicep Curls (Preg) – Quads, glutes, core, biceps
Lunges, Jump/Pop Lunges, Alternating (Preg) – Quads, glutes, core
Lunges, Pop Lunges – Quads, glutes, core
Lunges, Reverse Lunges – Quads, glutes, core
Lunges, Reverse Lunges (short version) – Glutes, quads, calves, core
Lunges, Side Lunge with Overhead Band Press – Quads, glutes, core, delts, triceps
Lunges, Side Lunge with Overhead DB Press (Preg) – Quads, glutes, core, delts, triceps
Lunges, Side to Side Lunges (Preg) – Quads, glutes, core
Lunges, Split Lunges – Quads, glutes, core
Lunges, Straight Leg Side Lunges (Preg) – Quads, glutes, core
Lunges, DB Split Lunges – Quads, glutes, core
Lunges, Reverse Walking Lunges – Quads, glutes, core
Lunges, Reverse Walking Lunges with DBs – Quads, glutes, core
Lunges, Smith Machine Lunges – Quads, glutes, core
Lunges, Walking Lunges – Quads, glutes, core
Lunges, Walking Lunges with DBs – Quads, glutes, core
Squats – Quads, glutes, core
Squats (Preg) – Quads, glutes, core
Squats, Barbell Squats Wide Stance – Quads, glutes, core
Squats, Bosu Squats Ball Side Down – Quads, glutes, core
Squats, Bosu Squats Ball Side Down (quick clip) – Quads, glutes, core
Squats, Bosu Squats Ball Side Up – Quads, glutes, core
Squat Circles (in Reverse) – Quads, glutes, core
Squats, Dumbbell – Quads, glutes, core
Squat Front Raises – Glutes, quads, anterior delts
Squat Front Raise with Barbell – Glutes, quads, anterior delts
Squats, Hack Squat – Glutes, quads, core
Squats, Hold (Preg) – Quads, glutes, core
Squats, Jump Squat from Kneeling Position – Glutes, quads, core
Squats, Jump In/Out (Preg) – Glutes, quads, core
Squat, Knee Lift – Quads, glutes, hip flexor, core
Squats, Kneeling – see under Glutes Isolation or Squats, Kneeling
Squats, Plie – see under Glutes Isolation or Squats, Plie
Squats, Pop Squats – Quads, glutes, core
Squats, Pulsing (Faster) – Quads, glutes, core
Squats, Resistance Band – Quads, glutes, adductors, abductors, core
Squat to Row using Cable Machine – Quads, glutes, core, rhomboids, biceps
Squat to Shoulder Press with Band – Quads, glutes, delts, triceps, core
Squat to Shoulder Press with DB (Preg) – Quads, glutes, delts, triceps, core
Squats, Single Leg – Quads, glutes, core
Squats, Single Leg to Seated – Quads, glutes, core
Squats, Single Leg – Quads, glutes, core
Squats, Smith Squats – Quads, glutes, core
Squats, Smith Squats Wide Stance (Preg) – Quads, glutes, core
Squats, Smith Squats Jump In/Out – Quads, glutes, core
Squats, Split Squat (with Ball / with Chair) – Quads, glutes, core
Squat Upright Row (Preg) – Quads, glutes, traps, delts, biceps, core
Squat with Front Raise – Quads, glutes, core, anterior delts
Squat with Kickback – Quads, glutes, core
Step Overs, Bench Step Overs – Quads, glutes

LOWER BODY

Glute Isolation/Glutes Priority Exercises
Butterfly Bridge with Hip Thrust – Abductors, adductors, hamstrings, glutes
Deadlifts, Barbell Stiff-Legged Deadlifts – Glutes, hamstrings, errectors, core
Deadlifts, Dumbbell (DB) Stiff-Legged Deadlifts (Preg) – Glutes, hamstrings, errectors, core
Deadlifts, Dumbbell (DB) Stiff-Legged Deadlifts on Bosu Ball – Glutes, hamstrings, errectors, core
Deadlifts, Romanian Deadlift (Single Leg) (Preg) – Glutes, hamstrings, errectors, core
Donkey Kick using Band – Glutes
Donkey Kicks using Chair (Preg) – Glutes
Donkey Kick, Pulses (Preg) – Glutes
Downward Facing Dog with Leg Raise – Glutes, core, pecs, anterior delts
Duck Walks (Preg) – Glutes, quads
Duck Walks with Bands – Glutes, quads
Fire Hydrants – Glutes, abductors, core
Glute Abduction, Kneeling Glute Abduction with Cross Knee Tap in Prone Position (Preg) – Glutes, abductors, core
Glute Cable Pressdowns – Glutes, core
Glute Hip Thrusts – Glutes, hamstrings, core
Glute Hip Thrusts, Band (Variety) – Glutes, hamstrings
Glute Hip Thrusts, Band (Standing) – Glutes, hamstrings
Glute Hip Thrusts, Barbell – Glutes, hamstrings
Glute Hip Thrusts, Barbell on Bench – Glutes, hamstrings
Glute Hip Thrusts, Cable – Glutes, hamstrings, core
Glute Hip Thrusts, Elevated on Ball – Glutes, hamstrings, core
Glute Hip Thrusts, Elevated on Bench – Glutes, hamstrings, core
Glute Hip Thrusts, Elevated on Bench with DBs – Glutes, hamstrings, core
Glute Hip Thrusts, Elevated Legs on Chair (Home) – Glutes, hamstrings, core
Glute Hip Thrusts from Hands (Preg) – Glutes, hamstrings, core
Glute Hip Thrusts, Single Leg on Bosu – Glutes, hamstrings, calves, core
Glute Hip Thrusts, Single Leg with Side Leg Raise – Glutes, hamstrings, adductors, calves, core
Glutes Hip Thrusts on Smith Machine – Glutes, hamstrings, core
Glute Hip Thrusts, Wall Single Leg Glute Hip Thrusts – Glutes, hamstrings, core
Glute Hyperextensions, Bench – Glutes, erector spinae
Glute Kickbacks, Cable – Glutes
Glute Kickbacks, Cable (Preg) – Glutes
Glute Kickbacks, Cable Kneeling on Bench – Glutes
Glute Kickbacks, Kneeling Glute Kickbacks – Glutes
Glute Kickbacks, Kneeling Glute Kickback Machine – Glutes
Glute Kickbacks, Kneeling Glute Kickbacks with Resistance Band – Glutes
Glute Kickbacks, Lateral Glute Kickbacks using Machine (Preg) – Glutes
Glute Kickbacks, Lying with Band – Glutes
Glute Kickbacks, Pendulum with Booty Band (Preg) – Glutes
Glute Kickbacks, Machine (Preg) – Glutes
Glute Kickbacks, Pulses Standing Holding Chair (Preg) – Glutes
Glute Kickbacks, Straight Leg Glute Kickback using Cable – Glutes
Glute Kickbacks, Tricep Kickback with Straight Leg Glute Kickback (Preg) – Triceps, core, glutes
Good Mornings – Glutes, hamstrings, core
Good Mornings, BB (Preg) – Glutes, hamstrings, core
Good Mornings, DB (Preg) – Glutes, hamstrings, core
Hip Hike (Preg) – Gluteus medius
Hip Raise, Side-Lying Hip Raise – Glutes
Leg Circles, Kneeling Leg Circles – Glutes
Leg Circles, Kneeling Leg Circles in Reverse Direction – Glutes
Leg Raise, Standing Leg Raise Holds (Preg) – Glutes, quads
Leg Press, Single Leg Machine – Glutes, quads
Leg Press, Single Leg on Assisted Machine (Preg) – Glutes, quads
Prone Frog Extensions – Glutes, core
Reverse Leg Raises, Bands – Glutes
Reverse Leg Raises, Ball – Glutes
Reverse Leg Raises, Bench – Glutes
Squats, Abduction Machine – Glutes, quads
Squats, Cable – Quads, glutes, core
Squats, Chair (Preg) – Quads, glutes, core
Squats, Chair with Donkey Side Kick (Preg) – Quads, glutes, core
Squats, Kneeling with DBs – Glutes, quads
Squats, Kneeling with DBs (Preg) – Glutes, quads
Squats, Plie Squats – Quads, glutes, core, abductors
Squats, Plie Squats to Calf Raise (Preg) – Quads, glutes, core, abductors, calves
Squats, Plie Squats, Dumbbell (DB) (Preg) – Quads, glutes, core, abductors
Squats, Plie Squats Elevated – Glutes, quads, core
Squats, Plie Squats to Jumping Jack (Preg) – Glutes, quads, core
Squats, Plie Squats Holding Plate – Quads, glutes, core, abductors
Squats, Plie Squats Rocks (Preg) – Glutes, quads, abductors, adductors, calves, core
Split Squat, see also Split Lunges
Split Squat Superset with Leg Extension Machine (Preg) – Quads, glutes, core
Squats, Reverse Plie Squats on Abduction Machine – Glutes, quads, abductors
Step Ups, Bench Step Ups – Glutes, quads, core
Step Ups with Kickback – Glutes, quads, core

Hamstring Isolation
Bridge with Heel Rotations – Abductors, adductors, hamstrings, glutes
Bridge with Heel Rotations, Single Leg – Abductors, adductors, hamstrings, glutes
Bridge, Butterfly Bridge with Hip Thrust – Abductors, adductors, hamstrings, glutes
Bridge Toe Taps – Hamstrings, glutes, calves, core
Bridge Toe Taps against Wall – Hamstrings, glutes, core
Bridge Walk Outs – Hamstrings, glutes, core
Bridge Walk Outs against Wall – Hamstrings, glutes, core
Leg Curls, Ball Leg Curls – Hamstrings
Leg Curls, Ball, Single Leg Ball Leg Curls (Preg) – Hamstrings
Leg Curls, Band Single Leg Curls – Hamstrings
Leg Curls, Band Single Leg Curls (Preg) – Hamstrings
Leg Curls, Cable Machine Single Leg Curls (Preg) – Hamstrings
Leg Curls, Dumbbell, Prone – Hamstrings
Leg Curls, Eccentric Hamstring Curls – Hamstrings, glutes
Leg Curls, Prone Bodyweight Leg Curls – Hamstrings, glutes
Leg Curls, Prone Machine Leg Curls – Hamstrings, glutes
Leg Curls, Prone Machine Leg Curls Modified for Pregnancy (Preg) – Hamstrings, glutes
Leg Curl, Seated – Hamstrings
Leg Curl, Seated (Preg) – Hamstrings
Leg Curls, Single Leg (Standing) Leg Curls – Hamstrings
Leg Curl, Standing Machine Leg Curl – Hamstrings, glutes
Leg Curl, Standing Machine Leg Curl using Leg Extension Machine (Preg) – Hamstrings, glutes
Leg Curl, Supine Single Leg Leg Curl using – Hamstrings, glutes
Leg Curl with Tricep Kickback – Triceps, core, hamstrings, glutes
Leg Raise, Kneeling Leg Raise with DB – Hamstrings, glutes
Reverse Plank Toe Taps – Hamstrings, glutes, core, calves

Quadricep Isolation
Leg Extension, Cable Machine Standing Single Leg Extension (Preg) – Quads
Leg Extension Machine – Quads
Leg Extension Machine Superset (SS) Split Squats (Preg) – Quads, glutes, core
Romanian Deadlift (Single Leg) (Preg) – Glutes, hamstrings, errectors, core
Wall Sits – Quads, glutes
Wall Sits using Ball (Preg) – Quads, glutes
Wall Sits with Alternating Bicep DB Curls (Preg) – Quads, glutes
Wall Sits with Leg Extension – Quads, glutes

CORE

Ab Circuit – Core
Bird Dog (Preg) – Abdominals, posterior delts, glutes, hamstrings
Bird Dog Pulses (Preg) – Abdominals, posterior delts, glutes, hamstrings
Bird Dog, Twisting – Abdominals, posterior delts, errectors, lats, traps, glutes, hamstrings
Cat/Cow (Preg) – Core, lower back
Cat/Cow with Pelvic Rotation (Preg) – Core, lower back
Caterpillars – Pecs, delts, core
Circuit Training, Ab Circuit – Core
Compressions, Abdominal Compressions (Preg) – Transverse abdominis and internal obliques
Dead Bugs – Transverse abdominis and internal obliques
Hollow Rocks – Transverse abdominis and internal obliques
Hyperextensions – see Back, Hyperextensions
Mountain Climbers (Video) – Quads, core
Mountain Climbers (Photo) – Quads, core
Pelvic Tilts on Stability Ball (Preg) – Core, lower back
Pelvic Tilts against Wall (Preg) – Core, lower back
Vacuums, Abdominal Vacuums – Transverse abdominis and internal obliques

Abdominals
Ball Pull Ins – Abdominals
Ball Passbacks – Abdominals
Crunches – Abdominals
Crunches, Ball (Preg) – Abdominals
Crunches, Butterfly Crunches – Abdominals
Crunches, Butterfly Crunches Advanced – Abdominals, hip flexors
Crunches, Cable Crunches – Abdominals
Crunches, Decline Crunches – Abdominals
Crunches, Legs on Ball – Abdominals
Crunches, Machine Crunches – Abdominals
Crunches, Reverse Decline Crunches – Abdominals, hip flexors
Crunches, Towel (Preg) – Abdominals
Frog Hops – Abdominals, glutes
High Knees – Abdominals, hip flexors
Knee Pull Ins, Prone, Alternating – Abdominals, hip flexors
Knee Pull Ins, Bosu – Abdominals, hip flexors
Knee Raise (Preg) – Abdominals, hip flexors
Leg Kickback with Arm Extension Hold (Preg) – Abdominals, glutes
Leg Raises, Floor (examples together and alternating) – Abdominals, hip flexors
Leg Raises, Bench Leg Raises – Abdominals, hip flexors
Leg Raises on Decline (aka Reverse Decline Crunches) – Abdominals, hip flexors
Leg Thrusts, Standing Single Leg Thrusts using Cable Machine (Preg) – Abdominals, hip flexors
Planks – Abdominals (transverse abdominis, rectus abdominis)
Planks Cable Row – Abdominals (transverse abdominis, rectus abdominis), lats, biceps
Planks DB Row – Abdominals (transverse abdominis, rectus abdominis), lats, biceps
Planks to Downward Facing Dog – Abdominals (transverse abdominis, rectus abdominis), delts
Planks to Downward Facing Dog (Preg) – Abdominals (transverse abdominis, rectus abdominis), delts
Planks, Jump In/Out (Preg) – Abdominals (transverse abdominis, rectus abdominis)
Plank Jump to Stand (Preg) – Quads, glutes, core
Planks, Reverse Plank (Preg) – Lower back, glutes, abdominals (transverse abdominis, rectus abdominis)
Planks, Shoulder Touches (Preg) – Abdominals (transverse abdominis, rectus abdominis), delts, triceps
Plank Walks (Preg) – Abdominals, pecs, delts
Plank Walk Ups – Abdominals, pecs, triceps
Push Press, Medicine Ball Push Press – Abdominals
Roman Chair Knee/Leg Raises – Abdominals, hip flexors
V-Sits (short version) – Abdominals
V-Sit with Fly (Preg) – Abdominals, pecs
V-Sits from Seated Position (Preg) – Abdominals
Walking Front Kicks – Abdominals, hip flexors
Walking Knee Raises – Abdominals, hip flexors

Obliques
Crunches, Bicycle Crunches – Obliques, hip flexors
Crunches, Bicycles with Band – Obliques, hip flexors
Crunches, Decline Oblique Crunches – Obliques, hip flexors
Crunches, Oblique Crunches on Floor – Obliques, hip flexors
Crunches, Oblique Crunches on Ball – Obliques, hip flexors
Crunches, Oblique Crunches on Machine – Obliques
Crunches, Oblique Crunches with Towel (Preg) – Obliques
Decline Oblique Twists – Obliques
Decline Oblique Twists with Plate – Obliques
Pendulum – Obliques, lower back, rectus abdominis, abductors, glutes
Plank, Twisting Oblique Plank – Obliques
Side Bends, Cable – Obliques
Side Bends, DB – Obliques
Side Planks – Obliques (internal and external obliques)
Side Planks with Hip Drop (Preg) – Obliques (internal and external obliques)
Side Planks with Leg Adduction – Obliques (internal and external obliques), adductors
Side Planks with Leg Raise/Abduction – Obliques (internal and external obliques), abductors, glutes
Side to Side Planks – Obliques (internal and external obliques)
Side to Side Obliques (Preg) – Obliques, abdominals
Toe Touchers – Obliques, abdominals
Torso Twists using Medicine Ball – Obliques
Vacuums, Oblique Vacuums – Obliques
Wood Choppers, Cable Wood Choppers – Obliques

A

Abduction – Abductors
Abduction with Band – Abductors
Abduction, Cable Kneeling Single Leg Abduction (Preg) – Abductors
Abduction Machine (Preg) – Abductors
Abduction, Standing – Abductors
Adduction – Adductors
Adduction, Cable Standing Single Leg Adduction (Preg) – Adductors
Compressions, Abdominal Compressions (Preg) – Transverse abdominis and internal obliques
Abduction, Kneeling Glute Abduction with Cross Knee Tap in Prone Position (Preg) – Glutes, abductors, core
Adduction, Side Planks with Leg Adduction – Obliques (internal and external obliques), adductors
Adductor Glute Hip Thrusts, Single Leg with Side Leg Raise – Glutes, hamstrings, adductors, calves, core
Alternating – navigate to the exercise name (ie: see Kneel/Stand, Alternating)
Alternating Kneel/Stand – Glutes, quads, core
Arm Circles, Reverse Arm Circles (Preg) – Delts, traps
Arm Extension, Leg Kickback with Arm Extension Hold (Preg) – Abdominals, glutes
Arnold Press – Delts, triceps, biceps
Assisted, see exercise name (ie: Assisted Dips)
Assisted Machine Pull Ups – Lats, biceps

B

Ball, see exercise name (ie: Crunches, Ball or Hyperextensions, Ball, Leg Curls, Ball)
Bands, see Resistance Bands or exercise name (ie: Seated Row with Band)
Basketball Jump Shots – Quads, glutes, core
BB – Barbell, see exercise name for further video instruction (ie: BB Squats, BB Row)
Bench, see exercise name (ie: Bench Dips)
Bench Press, see Chest Press
Bent Arm, see exercise name (ie: Bent Arm DB Lateral Raises)
Bicep Curls, Band Bicep Curls (Preg) – Biceps
Bicep Curls, Band Bicep Curls Laying Down (Preg) – Biceps
Bicep Curls, Band Bicep Curls Seated (Preg) – Biceps
Bicep Curls, Cable Bicep Curls – Biceps
Bicep Curls, Cable Machine Standing Bicep Curls (Preg) – Biceps
Bicep Curls, Concentration Curls – Biceps
Bicep Curls, Concentration Curls on Ball (Preg) – Biceps
Bicep Curls, Concentration Curls with Booty Band – Biceps
Bicep Curls, Incline Curls with DBs (Preg) – Biceps
Bicep Curls, Laying Cable Bicep Curls – Biceps
Bicep Curls, Laying Overhead Cable Bicep Curls – Biceps
Bicep Curls, Partial Bicep Curls – Biceps
Bicep Curls, Preacher Curls – Biceps
Bicep Curls, Preacher Curls, Machine – Biceps
Bicep Curls, Punch with Bands – Biceps, anterior delts, core
Bicep Curls, Punch with DBs (Preg) – Biceps, anterior delts, core
Bicep Curls, Resistance Band Bicep Curls – Biceps
Bicep Curls, Spider Curls – Biceps
Bicep Curls, Standing Bicep Curls – Biceps
Bicep Curls, Standing Single Leg Band Bicep Curls – Biceps
Bicep Curls against Wall – Biceps
Bicep Curls, Wall Sits with Alternating Bicep DB Curls (Preg) – Quads, glutes
Bicep Curls, Zottman Curls – Biceps, triceps
Bicep Curls, Zottman Curls with Resistance Band – Biceps, triceps
Bicycle Crunches – Obliques, hip flexors
Bicycle Crunches with Band – Obliques, hip flexors
BiLateral External Rotation, Lying (Preg) – teres minor, infraspinatus and posterior delt
BiLateral External Rotation, Seated with Band (Preg) – teres minor, infraspinatus and posterior delt
Bird Dog – Abdominals, posterior delts, glutes, hamstrings
Bird Dog Pulses (Preg) – Abdominals, posterior delts, glutes, hamstrings
Bird Dog, Twisting – Abdominals, posterior delts, errectors, lats, traps, glutes, hamstrings
Bosu Ball Exercise – See Lunges, Plyometrics, Glute Hip Thrusts, Knee Pull Ins, Push Ups
Bridge with Heel Rotations – Abductors, adductors, hamstrings, glutes
Bridge with Heel Rotations, Single Leg – Abductors, adductors, hamstrings, glutes
Bridge, Butterfly Bridge with Hip Thrust – Abductors, adductors, hamstrings, glutes
Bridge Toe Taps – Hamstrings, glutes, calves, core
Bridge Toe Taps against Wall – Hamstrings, glutes, core
Bridge Walk Outs – Hamstrings, glutes, core
Bridge Walk Outs against Wall – Hamstrings, glutes, core
Butterfly Crunches – Abdominals, hip flexors
Burpees

C

Cable, use cable machine, see exercise name (ie: Shoulder Press, Cable Machine)
Calf Raises, Leg Press – Calves
Calf Raises on Leg Press (Preg) – Quads, glutes, calves, core
Calf Raises, Seated – Calves
Calf Raises, Standing – Calves
Calf Raises, Standing on Step – Calves
Calf Raises, Standing on Step Single Leg – Calves
Calf Raises, Standing on Step with DB – Calves
Caterpillars – Pecs, delts, core
Chair, see exercise name (ie: Chair Dips)
Chin Ups, Assisted Machine (Preg) – Lats, biceps
Cat/Cow (Preg) – Core, lower back
Cat/Cow with Pelvic Rotation (Preg) – Core, lower back
Chest Fly, Band Chest Fly Standing – Delts, triceps
Chest Fly, Band Incline Chest Fly Standing – Delts, triceps
Chest Fly, DB Fly – Pecs
Chest Fly, Incline DB Fly on Stability Ball – Pecs
Chest Flys, Zipper Flys – Pecs
Chest Press, BB Bench Press – Pecs, triceps, core
Chest Press, Close Grip BB Bench Press – Pecs, triceps, core
Chest Press, DB Chest Press – Pecs, triceps, core
Chest Press, DB Chest Press on Ball – Pecs, triceps, core
Chest Press, Decline DB Chest Press – Pecs, triceps, core
Chest Press, Incline DB Bench Press – Pecs, triceps, core
Chest Press, Incline DB Bench Press (Preg) – Pecs, triceps, core
Chest Press, Incline DB Chest Press on Stability Ball (Preg) – Pecs, triceps, core
Chest Press, Machine Chest Press (Preg) – Pecs, triceps, core
Circuit Training, Ab Circuit – Core
Clam – Abductors
Clam with Band – Abductors
Concentration Curls, see Bicep Curls
Cobras (Preg) – Lats, biceps
Compressions, Abdominal Compressions (Preg) – Transverse abdominis and internal obliques
Crunches – Abdominals
Crunches, Ball – Abdominals
Crunches, Bicycle Crunches – Obliques, hip flexors
Crunches, Bicycles with Band – Obliques, hip flexors
Crunches, Butterfly Crunches – Abdominals
Crunches, Butterfly Crunches Advanced – Abdominals, hip flexors
Crunches, Cable Crunches – Abdominals
Crunches, Decline Crunches – Abdominals
Crunches, Decline Oblique Crunches – Obliques, hip flexors
Crunches, Decline Reverse Crunches – Abdominals, hip flexors
Crunches, Legs on Ball – Abdominals
Crunches, Machine Crunches – Abdominals
Crunches, Oblique Crunches on Ball – Obliques, hip flexors
Crunches, Oblique Crunches on Machine – Obliques
Crunches, Oblique Crunches with Towel (Preg) – Obliques
Crunches with Towel (Preg) – Abdominals
Curls, see also Bicep Curls and Leg Curls
Curls, Spider Curls – Biceps
Curtsy Lunges (Preg) – Quads, glutes, core

D

DB – Dumbbell, see exercise name for further video instruction (ie: DB Front Raises)
Dead Bugs – Transverse abdominis and internal obliques
Deadlifts, Barbell Deadlifts – Glutes, hamstrings, erectors, core
Deadlifts, Barbell Deadlifts (Preg) – Glutes, hamstrings, errectors, core
Deadlifts, Barbell Landmine Deadlifts – Glutes, hamstrings, errectors, core
Deadlifts, Dumbbell (DB) Stiff-Legged Deadlifts – Glutes, hamstrings, errectors, core
Deadlifts, Dumbbell (DB) Stiff-Legged Deadlifts on Bosu Ball – Glutes, hamstrings, errectors, core
Deadlifts, Romanian Deadlift (Single Leg) (Preg) – Glutes, hamstrings, errectors, core
Deadlift/Squat Combo – Glutes, hamstrings, quads, core
Deadlift/Squat, One Legged – Glutes, hamstrings, quads, errectors, core
Decline – see also exercise name
Chest Press, Decline DB Chest Press – Pecs, triceps, core
Decline Oblique Twists – Obliques
Decline Oblique Twists with Plate – Obliques
Decline Reverse Crunches – Abdominals, hip flexors
Dips – Pecs, triceps
Dips, Assisted Dip Machine (Preg) – Pecs, triceps
Dips, Bench Dips – Pecs, triceps
Dips, Chair Dips (Preg) – Pecs, triceps
Donkey Kick using Band – Glutes
Donkey Kicks using Chair (Preg) – Glutes
Donkey Kick, Pulses (Preg) – Glutes
Double Grasp – see exercise name
Downward Facing Dog with Leg Raise – Glutes, core, pecs, anterior delts
Downward Facing Dog to Plank – Abdominals (transverse abdominis, rectus abdominis), delts
Downward Facing Dog to Plank (Preg) – Abdominals (transverse abdominis, rectus abdominis), delts
Dropset – do one exercise then immediately reduce weight to complete additional reps. Rest and repeat
Duck Walks (Preg) – Glutes, quads
Duck Walks with Bands – Glutes, quads

F

Facepulls – Posterior delts
Fire Hydrants – Glutes, abductors, core
Fly, Band Chest Fly Standing – Delts, triceps
Fly, Band Incline Chest Fly Standing – Delts, triceps
Fly, Cable Chest Fly Standing (Preg) – Pecs, core
Fly, DB Fly – Pecs
Chest Fly, Seated Machine Fly (Preg) – Pecs
Flys, Single Arm Reverse Cable Flys – Posterior delt
Flys, Single Arm Reverse Cable Flys (Preg) – Posterior delt
Reverse Flys, Seated Reverse Machine Flys (Preg) – Posterior delts
Flys, Seated Reverse Flys with Resistance Band Flys (Preg) – Posterior delts
Flys, Standing Reverse Cable Flys – Posterior delts
Flys, Standing Reverse DB Flys – Posterior delts
Flys, Standing Reverse Resistance Band Flys – Posterior delts
Flys, V-Sit with Fly – Abdominals, pecs
Flys, Zipper Flys – Pecs
Flys, see also Chest, Back and Shoulder sections
Forward, see exercise name (ie: Forward Lunge)
Frog Extensions, Prone – Glutes, core
Frog Hops – Abdominals, glutes
Front Raises, Barbell (BB) Front Raises – Anterior delts
Front Raises, Band Front Raises – Anterior delts
Front Raises, Cable Front Raises – Anterior delts
Front Raises, Cable Machine Standing Front Raises (Preg) – Anterior delts
Front Raises, DB (shorter clip) – Anterior delts
Front Raises Squat – Glutes, quads, anterior delts
Front Raise Squat with Barbell – Glutes, quads, anterior delts
Full Lateral Raises Touch Overhead with Bands – Medial delts
Full Lateral Raises Touch Overhead with DBs – Medial delts

G

Glute Abduction, Kneeling Glute Abduction with Cross Knee Tap in Prone Position (Preg) – Glutes, abductors, core
Glute Cable Pressdowns – Glutes, core
Glute Hip Thrusts – Glutes, hamstrings, core
Glute Hip Thrusts, Band (Variety) – Glutes, hamstrings
Glute Hip Thrusts, Band (Standing) – Glutes, hamstrings
Glute Hip Thrusts, Barbell – Glutes, hamstrings
Glute Hip Thrusts, Barbell on Bench – Glutes, hamstrings
Glute Hip Thrusts, Cable – Glutes, hamstrings, core
Glute Hip Thrusts, Elevated on Ball – Glutes, hamstrings, core
Glute Hip Thrusts, Elevated on Bench – Glutes, hamstrings, core
Glute Hip Thrusts, Elevated on Bench with DBs – Glutes, hamstrings, core
Glute Hip Thrusts, Elevated Legs on Chair (Home) – Glutes, hamstrings, core
Glute Hip Thrusts from Hands (Preg) – Glutes, hamstrings, core
Glute Hip Thrusts, Single Leg on Bosu – Glutes, hamstrings, calves, core
Glute Hip Thrusts, Single Leg with Side Leg Raise – Glutes, hamstrings, adductors, calves, core
Glutes Hip Thrusts on Smith Machine – Glutes, hamstrings, core
Glute Hip Thrusts, Wall Single Leg Glute Hip Thrusts – Glutes, hamstrings, core
Glute Hyperextensions, Bench – Glutes, erector spinae
Glute Kickbacks, Cable – Glutes
Glute Kickbacks, Cable (Preg) – Glutes
Glute Kickbacks, Cable Kneeling on Bench – Glutes
Glute Kickbacks, Kneeling Glute Kickbacks – Glutes
Glute Kickbacks, Kneeling Glute Kickback Machine – Glutes
Glute Kickbacks, Kneeling Glute Kickbacks with Resistance Band – Glutes
Glute Kickbacks, Pendulum with Booty Band (Preg) – Glutes
Glute Kickbacks, Lateral Glute Kickbacks using Machine (Preg) – Glutes
Glute Kickbacks, Lying with Band – Glutes
Glute Kickbacks, Machine (Preg) – Glutes
Glute Kickbacks, Pulses Standing Holding Chair (Preg) – Glutes
Glute Kickbacks, Straight Leg Glute Kickback using Cable – Glutes
Glute Kickback, Tricep Kickback with Straight Leg Glute Kickback – Triceps, core, glutes
Good Mornings – Glutes, hamstrings, core
Good Mornings, BB (Preg) – Glutes, hamstrings, core

Good Mornings, DB – Glutes, hamstrings, core
Good Mornings, Side Lunge – Abductors, quads, glutes, errectors, core

H

Hack Squat, see Squats
Hamstring Curls, see Leg Curls
High Knees – Abdominals, hip flexors
Hip Drop, Side Planks with Hip Drop (Preg) – Obliques (internal and external obliques)
Hip Hike (Preg) – Gluteus medius
Hip Hinge, Standing – Erector spinae, glutes, hamstrings, core
Hip Raise, Side-Lying Hip Raise – Glutes
Hip Thrusts, see Glute Hip Thrusts
Hollow Rocks – Transverse abdominis and internal obliques
Hyperextensions, Ball – Erector spinae
Hyperextensions, Bench – Erector spinae
Hyperextensions, Bench (Preg) – Erector spinae
Hyperextensions, Glute Hyperextensions on Bench – Glutes, erector spinae
Hyperextensions, Kneeling to Push Up (Preg) – Erector spinae
Hyperextensions, Knees (Preg) – Erector spinae

I

Incline, see exercise name (ie: Chest Press, Incline)
Isolation Exercises, see Tricep Isolation, Glute Isolation, etc

J

Jump – navigate to exercise name (ie: usually see Plank, Lunge, Jump)
Jump (Plank, Lunge, Jump) – Glutes, quads, core
Jump, Basketball Jump Shots – Quads, glutes, core
Jump, Long Jumps – Quads, glutes, core
Jump, Ski Jumps – Quads, glutes, core
Jump, Towel Jump Over – Glutes, quads, core
Jump, Vertical Jumps – Quads, glutes, core
Jumping Jacks – Quads, glutes, core
Jumping Jack Squats, Plie Squats to Jumping Jack (Preg) – Glutes, quads, core

K

Kegels (Preg) – Pelvic floor
Kicks, Walking Front Kicks – Abdominals, hip flexors
Kicks, Donkey Kick using Band – Glutes
Kicks, Donkey Kicks using Chair (Preg) – Glutes
Kickbacks, Kneeling Glute Kickbacks – Glutes
Kickback, Leg Kickback with Arm Extension Hold (Preg) – Abdominals, glutes
Kickbacks, Double Tricep Kickbacks with Dumbbells – Triceps
Kickbacks, Single Arm DB Tricep Kickbacks – Triceps
Tricep Kickbacks, Single Arm Incline DB Kickbacks (Modified for Pregnancy) – Triceps
Kickbacks, Step Ups with Kickback – Glutes, quads, core
Knee Lift – see Squat, Knee Lift
Knee Pull Ins, Alternating, Prone – Abdominals, hip flexors
Knee Raises in Roman Chair – Abdominals, hip flexors
Kneeling – see under exercise name (ie: Squats, Kneeling)
Hyperextensions, Knees (Preg) – Erector spinae
Knee Pull Ins, Bosu – Abdominals, hip flexors
Kneel/Jump (bed) – Glutes, quads, core
Knee Raise (Preg) – Abdominals, hip flexors
Knee Raises, Walking – Abdominals, hip flexors
Kneel/Stand Alternating – Glutes, quads, core
Squats, Kneeling with DBs (Preg) – Glutes, quads

L

Landmine Barbell Deadlifts – Glutes, hamstrings, errectors, core
Lat Pulldown, Band Close Grip Lat Pulldown, Standing – Lats, biceps
Lat Pulldown, Cable Lat Pulldown – Lats, biceps
Lat Pulldowns, Single Arm Band Cable Pulldown – Lats, biceps
Lat Pulldown, Single Arm Lateral Cable Pulldown – Lats, biceps
Lat Pulldown, Underhand Lat Pulldowns – Lats, biceps
Lateral Glute Kickbacks using Machine (Preg) – Glutes
Lateral Raises – Medial delts
Lateral Raises, 45 Degree DB Lateral Raise – Medial delts
Lateral Raises, Seated with DBs – Medial delts
Lateral Raises, Bent Arm Lateral Raises – Medial delts
Lateral Raise, Lying One Arm Lateral Raise – Posterior delt
Lateral Raises, Seated Bent Arm Lateral Raises with DB (Preg) – Medial delts
Lateral Raises, Standing Single Arm Lateral Raises with Band (Preg) – Medial delts
Lateral Raises Touch Overhead with Bands – Medial delts
Lateral Raises Touch Overhead with DBs – Medial delts
Leg Abduction with Band – Abductors
Leg Curls, Ball Leg Curls – Hamstrings
Leg Curls, Ball Single Leg Curls (Preg) – Hamstrings
Leg Curls, Band Single Leg Curls – Hamstrings
Leg Curls, Band Single Leg Curls (Preg) – Hamstrings
Leg Curls, Cable Machine Single Leg Curls (Preg) – Hamstrings
Leg Curls, Dumbbell, Prone – Hamstrings
Leg Curls, Eccentric Hamstring Curls – Hamstrings, glutes
Leg Curls, Prone Bodyweight Leg Curls – Hamstrings, glutes
Leg Curls, Prone Machine Leg Curls – Hamstrings, glutes
Leg Curls, Prone Machine Leg Curls Modified for Pregnancy (Preg) – Hamstrings, glutes
Leg Curl, Seated – Hamstrings
Leg Curl, Seated (Preg) – Hamstrings
Leg Curls, Single Leg (Standing) Leg Curls – Hamstrings
Leg Curl, Standing Machine Leg Curl – Hamstrings, glutes
Leg Curl, Standing Machine Leg Curl using Leg Extension Machine (Preg) – Hamstrings, glutes
Leg Curl, Supine Single Leg Leg Curl using – Hamstrings, glutes
Leg Circles, Kneeling Leg Circles – Glutes
Leg Circles, Kneeling Leg Circles in Reverse Direction – Glutes
Leg Extension, Cable Machine Standing Single Leg Extension (Preg) – Quads
Leg Extension Machine – Quads
Leg Extension Machine Superset (SS) Split Squats (Preg) – Quads, glutes, core
Leg Extension, Prone Frog Leg Extensions – Glutes, core
Leg Extension, Wall Sits with Leg Extension – Quads, glutes
Leg Kickback with Arm Extension Hold (Preg) – Abdominals, glutes
Leg Lift, Standing Shoulder Press with Side Leg Lift (Preg) – Delts, triceps, core
Leg Press – Quads, glutes, core
Leg Press Calf Raises – Calves
Leg Press, Single Leg Leg Press (Preg) – Quads, glutes, core
Leg Press SS with Calves on Leg Press (Preg) – Quads, glutes, calves, core
Leg Press, Single Leg Machine – Glutes, quads
Leg Press, Single Leg on Assisted Machine (Preg) – Glutes, quads
Leg Raises (examples together and alternating) – Abdominals, hip flexors
Leg Raises, Bench Leg Raises – Abdominals, hip flexors
Leg Raise, Kneeling Leg Raise with DB – Hamstrings, glutes
Leg Raise, Standing Leg Raise Holds (Preg) – Glutes, quads
Leg Thrusts, Standing Single Leg Thrusts using Cable Machine (Preg) – Abdominals, hip flexors
Long Jumps – Quads, glutes, core
Lunges – Quads, glutes, core
Lunges, Alternating Lunges – Quads, glutes, core
Lunges, Bosu Ball – Quads, glutes, core
Lunges, Bosu Side Lunges – Glutes, quads, abductors, adductors
Lunges, Curtsy Lunges (Preg) – Quads, glutes, core
Lunges, Dumbbell – Quads, glutes, core
Lunges, Forward Lunge with Bicep Curls (Preg) – Quads, glutes, core, biceps
Lunges, Good Mornings with Side Lunge – Abductors, quads, glutes, errectors, core
Lunges, Jump/Switch – Glutes, quads, core
Lunges, Jump/Pop Lunges, Alternating (Preg) – Quads, glutes, core
Lunges, Pop Lunges – Quads, glutes, core
Lunges, Reverse Lunges – Quads, glutes, core
Lunges, Reverse Lunges (short version) – Glutes, quads, calves, core
Lunges, Reverse Walking Lunges – Quads, glutes, core
Lunges, Reverse Walking Lunges with DBs – Quads, glutes, core
Lunges, Side Lunge with Overhead Band Press – Quads, glutes, core, delts, triceps
Lunges, Side Lunge with Overhead DB Press (Preg) – Quads, glutes, core, delts, triceps
Lunges, Side to Side Lunges (Preg) – Quads, glutes, core
Lunges, Split Lunges – Quads, glutes, core
Lunges, Straight Leg Side Lunges (Preg) – Quads, glutes, core
Lunges, DB Split Lunges – Quads, glutes, core
Lunges, Smith Machine Lunges – Quads, glutes, core
Lunges, Walking Lunges – Quads, glutes, core
Lunges, Walking Lunges with DBs – Quads, glutes, core

M

Machine, see exercise name (ie: Chest Press, Machine)
Medicine Ball, see exercise name (ie: Torso Twists with Medicine Ball)
Military Press, see Shoulder Press
Mountain Climbers (Video) – Quads, core
Mountain Climbers (Photo) – Quads, core

O

Oblique Crunches, see Crunches, Obliques
Obliques Side to Side (Preg) – Obliques, abdominals
Oblique Twists, Decline – Obliques
Oblique Twists, Decline Oblique Twists with Plate – Obliques
Overhead – perform exercise with weight above head, see exercise name for futher video instruction (ie: Overhead Tricep Extensions, Overhead Press aka Shoulder Press)

P

Passbacks, Ball Passbacks – Abdominals
Pelvic Tilts on Stability Ball (Preg) – Core, lower back
Pelvic Tilts against Wall (Preg) – Core, lower back
Pendulum – Obliques, lower back, rectus abdominis, abductors, glutes
Pendulum, see also Glute Kickbacks, Pendulum
Planks – Abdominals (transverse abdominis, rectus abdominis)
Planks Cable Row – Abdominals (transverse abdominis, rectus abdominis), lats, biceps
Planks DB Row – Abdominals (transverse abdominis, rectus abdominis), lats, biceps
Planks to Downward Facing Dog – Abdominals (transverse abdominis, rectus abdominis), delts
Planks to Downward Facing Dog (Preg) – Abdominals (transverse abdominis, rectus abdominis), delts
Planks, Jump In/Out (Preg) – Abdominals (transverse abdominis, rectus abdominis)
Plank Jump to Stand (Preg) – Quads, glutes, core
Plank, Lunge, Jump – Glutes, quads, core
Planks, Reverse Plank (Preg) – Lower back, glutes, abdominals (transverse abdominis, rectus abdominis)
Plank, Reverse Plank Toe Taps – Hamstrings, glutes, core, calves
Planks, Shoulder Touches (Preg) – Abdominals (transverse abdominis, rectus abdominis), delts, triceps
Planks, Side Planks – Obliques (internal and external obliques)
Planks, Side Planks with Hip Drop (Preg) – Obliques (internal and external obliques)
Planks, Side Plank with Leg Adduction – Obliques (internal and external obliques), adductors
Planks, Side Planks with Leg Raise/Abduction – Obliques (internal and external obliques), abductors, glutes
Planks, Side to Side Planks – Obliques (internal and external obliques)
Plank, Twisting Oblique Plank – Obliques
Plank Walks (Preg) – Abdominals, pecs, delts
Plank Walk Ups – Abdominals, pecs, triceps
Plie Squat, see Squats
Plyometrics, Bench
Plyometrics, see Plyometrics
Pop, see Jump or navigate to exercise name (ie: Pop Lunges)
Posture Exercise Seated with Resistance Band (Preg) – Teres minor, infraspinatus and posterior delt
Posture Exercise against Wall – Medial delts, posterior delts, anterior delts, traps, core, triceps
Preacher Curls – Biceps
Preacher Curls, Machine – Biceps
Preg, exercises with (Preg) in description were filmed when I was pregnant
Press, See also Chest Press, Shoulder Press, or Leg Press
Pressdowns, Machine Tricep Pressdowns – Triceps, chest, core
Pressdowns, Tricep Cable Pressdowns – Pecs, triceps
Pushdowns, Band (Single, Straight Arm) – Lat, triceps
Pushdowns, Cable Rope Tricep Pushdowns – Triceps, core
Pushdowns, Cable Straight Bar Tricep Pushdowns – Triceps, core
Pressdown, Straight Arm Pressdowns – Lats, triceps
Pressdown, Straight Arm Pressdowns (Preg) – Lats, triceps
Pressdown, Straight Arm Pressdowns Single Arm with Resistance Band (Preg) – Lats, triceps
Prone – perform exercise laying in face down position (ie: Leg Curls, Prone)
Prone Frog Extensions – Glutes, core
Pulses, see exercise name (ie: BirdDog Pulses)
Pulldown – see Lat Pulldowns
Pull Ins, Ball Pull Ins – Abdominals
Pull-Ups – Lats, biceps
Pull Ups, Assisted Machine Pull Ups – Lats, biceps
Pullovers, Band Pullovers (Single Arm) – Lats, triceps, abs, pecs
Pullover, Dumbbell Pullovers – Lats, triceps, abs, pecs
Punch, Bicep Curls with Bands – Biceps, anterior delts, core
Punch, Bicep Curls with DBs (Preg) – Biceps, anterior delts, core
Push Press, Medicine Ball Push Press – Abdominals
Pushdowns, Tricep Cable Pushdowns – Pecs, triceps
Push Ups – Pecs, triceps
Push Ups, Incline Barbell Push-Ups – Pecs, triceps
Push Ups, Legs on Ball – Pecs, triceps
Push Ups, Incline Push Ups on Couch – Pecs, triceps
Push Up Modifications (Preg) – Pecs, triceps
Push Ups, Bosu Ball – Pecs, triceps, core
Push Ups to DB Row (Preg) – Pecs, triceps, lats, rhomboids, biceps, core
Push Ups from Knees to Hyperextension (Preg) – Erector spinae
Push Up, Scapula Push Up using Benches – Serratus anterior, latissimus dorsi, rhomboids, traps
Push Up, Scapula Push Up using Steps – Serratus anterior, latissimus dorsi, rhomboids, traps
Push Ups, Tricep Push Ups – Pecs, triceps
Push Ups, Tricep Push Ups Inclined – Pecs, triceps

Q

Quick Feet – Glutes, quads, calves, core

R

Raises – see exercise name description (ie: Lateral Raises)
Retraction, Scapular Retraction on Stability Ball (Preg) – rhomboideus major, minor, and trapezius
Resistance Band Exercises – see Glute Kickbacks, Squats, Bicep Curls
Reverse Arm Circles (Preg) – Delts, traps
Reverse Decline Crunches – Abdominals, hip flexors
Reverse Flys, Seated Reverse Machine Flys (Preg) – Posterior delts
Reverse Flys, Seated Reverse Flys with Resistance Band Flys (Preg) – Posterior delts
Reverse Flys, Single Arm Bent Over Reverse Cable Flys – Posterior delt
Reverse Flys, Single Arm Reverse Cable Flys – Posterior delt
Reverse Flys, Single Arm Reverse Cable Flys (Preg) – Posterior delt
Reverse Flys, Standing Reverse Band Flys – Posterior delts
Reverse Flys, Standing Reverse Cable Flys – Posterior delts
Reverse Flys, Standing Reverse DB Flys – Posterior delts
Reverse Flys, Standing Reverse Resistance Band Flys – Posterior delts
Reverse Leg Raises, Bands – Glutes
Reverse Leg Raises, Ball – Glutes
Reverse Leg Raises, Bench – Glutes
Reverse Plank (Preg) – Lower back, glutes, abdominals (transverse abdominis, rectus abdominis)
Reverse Plank Toe Taps – Hamstrings, glutes, core, calves
Reverse Saw – Calves, hamstrings, core
Reverse Snow Angel – Latissimus dorsi, rhomboids, lower traps, posterior delts and erector spinae
Roman Chair Knee Raises – Abdominals, hip flexors
Romanian Deadlift (Single Leg) (Preg) – Glutes, hamstrings, errectors, core
Row, Band Row while Standing – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Band Row while Standing (Preg) – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Barbell (BB) Row – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Double Grasp Row Band Row – Rhomboids, traps, posterior delts, biceps, errectors
Row, Double Grasp Dumbbell (DB) Row – Rhomboids, traps, posterior delts, biceps, errectors
Row, Dumbbell (DB) Row to Reverse Fly Combo (Preg) – Rhomboids, traps, posterior delts, biceps
Row, Incline DB Row (Preg) – Latissimus dorsi, rhomboids, lower traps
Row, Push Ups to DB Row (Preg) – Pecs, triceps, lats, rhomboids, biceps, core
Row, Seated Band Row (Preg) – Latissimus dorsi, rhomboids, lower traps, and erector spinae *careful band does not slide over toes and hit your face!
Row, Single Arm Band Row – Latissimus dorsi, rhomboids, lower traps
Row, Single Arm Cable Row Standing (Preg) – Latissimus dorsi, rhomboids, lower traps
Row, Single Arm Dumbbell Row – Latissimus dorsi, rhomboids, lower traps
Row, Single Arm Dumbbell Row Standing (Preg) – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Seated Cable Row – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Seated Cable Row with Handles (Modified for Pregnancy) – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Seated Cable Row with Wide Grip – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Supine Barbell Row – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Upright Cable Row – Anterior delts, traps, biceps
Row, Upright Dumbbell (DB) Row – Anterior delts, traps, biceps
Row, Towel Row – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Run Around The Towel – Glutes, quads, core

S

Saw, Reverse Saw – Calves, hamstrings, core
Scapula Push Up using Benches – Serratus anterior, latissimus dorsi, rhomboids, traps
Scapula Push Up using Steps – Serratus anterior, latissimus dorsi, rhomboids, traps
Scapular Retraction on Stability Ball (Preg) – rhomboideus major, minor, and trapezius
Seated – perform exercise in stable seated position (navigate to exercise name for video instruction)
Shoulder Press, Arnold Press – Delts, triceps, biceps
Shoulder Press, Band Shoulder Press Standing – Delts, triceps
Shoulder Press, Band Shoulder Press Standing Single Arm – Delts, triceps
Shoulder Press, Cable Machine Shoulder Press Standing (Preg) – Delts, triceps
Shoulder Press, Dumbbell Shoulder Press – Delts, triceps
Shoulder Press, Dumbbell Shoulder Press Seated on Stability Ball (Preg) – Delts, triceps
Shoulder Press, Dumbbell Shoulder Press Standing Single Arm (Preg) – Delts, triceps
Shoulder Press, Machine Shoulder Press – Delts, triceps
Shoulder Press, Machine Shoulder Press (Preg) – Delts, triceps
Shoulder Press, One Arm Machine Shoulder Press – Delts, triceps, core
Shoulder Press with Lunge, Side Lunge with Single Arm Overhead DB Press (Preg) – Quads, glutes, core, delts, triceps
Shoulder Press, Standing with Side Leg Lift (Preg) – Delts, triceps, core
Shoulder Press, Underhand Close Grip BB Shoulder Press – Delts, triceps
Side Bends, Cable – Obliques
Side Bends, DB – Obliques
Side Lunges, see exercise name (ie: Lunges, Side Lunges)
Side-Lying, see exercise name (ie: Hip Raise, Side-Lying)
Side Planks – Obliques (internal and external obliques)
Side Planks with Hip Drop (Preg) – Obliques (internal and external obliques)
Side to Side Obliques (Preg) – Obliques, abdominals
Side Steps with Booty Band (Preg) – Abductors, quads, glutes, core
Single Arm, see exercise name (ie: Lat Pulldown, Single Arm Lateral Cable Pulldown)
Single Leg, see exercise name (ie: Leg Curls, Single Leg Ball Leg Curls)
Spider Curls – Biceps
Split Lunges, see Lunges
Sit Ups – see Crunches
Sit Ups, V-Sit Ups (short version) – Abdominals
Sits, Wall Sits – see Wall Sits
Ski Jumps – Quads, glutes, core
Skullcrushers (Preg) – Triceps
Split Squat, see Squats below
Standing – perform exercise in a standing upright position (navigate to exercise name for video instruction, ie: Bicep Curls, Standing)
Stiff-Legged – perform exercise standing with slight bend in knee, see example Stiff-Legged Deadlifts
Straight Arm, see Pressdowns, Straight Arm Pressdowns
Squats – Quads, glutes, core
Squats (Preg) – Quads, glutes, core
Squats, Abduction Machine – Glutes, quads
Squats, Barbell Squats Wide Stance – Quads, glutes, core
Squats, Bosu Squats – Quads, glutes, core
Squats, Bosu Squats Ball Side Down (quick clip) – Quads, glutes, core
Squats, Bosu Squats Ball Side Up – Quads, glutes, core
Squats, Cable – Quads, glutes, core
Squats, Chair (Preg) – Quads, glutes, core
Squats, Chair with Donkey Side Kick (Preg) – Quads, glutes, core
Squat Circles (in Reverse) – Quads, glutes, core
Squat/Deadlift Combo – Glutes, hamstrings, quads, core
Squat/Deadlift, One Legged – Glutes, hamstrings, quads, errectors, core
Squats, Dumbbell – Quads, glutes, core
Squats, Dumbbell Plie Squats on Bench – Glutes, quads, core
Squat Front Raises – Glutes, quads, anterior delts
Squat Front Raise with Barbell – Glutes, quads, anterior delts
Squats, Hack Squat – Glutes, quads, core
Squats, Hold (Preg) – Quads, glutes, core
Squats, Jump In/Out (Preg) – Glutes, quads, core
Squat, Knee Lift – Quads, glutes, hip flexor, core
Squats, Kneeling with DBs – Glutes, quads
Squats, Kneeling with DBs (Preg) – Glutes, quads
Squats, Plie Squats – Quads, glutes, core, abductors
Squats, Plie Squats to Calf Raise (Preg) – Quads, glutes, core, abductors, calves
Squats, Plie Squats, Dumbbell (DB) – Quads, glutes, core, abductors
Squats, Plie Squats Elevated – Glutes, quads, core
Squats, Plie Squats to Jumping Jack (Preg) – Glutes, quads, core
Squats, Plie Squats Holding Plate – Quads, glutes, core, abductors
Squats, Plie Squats Rocks (Preg) – Glutes, quads, abductors, adductors, calves, core
Squats, Pulsing (Faster) – Quads, glutes, core
Squats, Resistance Band – Quads, glutes, adductors, abductors, core
Squats, Reverse Plie Squats on Abduction Machine – Glutes, quads, abductors
Squats, Pop Squats – Quads, glutes, core
Squat to Row using Cable Machine – Quads, glutes, core, rhomboids, biceps
Squat to Band Shoulder Press – Quads, glutes, delts, triceps, core
Squat to Dumbbell Shoulder Press
Squats, Side Lunge – Abductors, quads, glutes, core
Squat, Side Shuffle Squat – Quads, glutes, adductors, abductors, core
Squats, Side Step – Abductors, quads, glutes, core
Squat to Side Step (Preg) – Abductors, quads, glutes, core
Squats, Side Step with Cable – Abductors, quads, glutes, core
Squats, Side Step with Resistance Band (Side View) – Abductors, quads, glutes, core
Squats, Single Leg – Quads, glutes, core
Squats, Single Leg to Seated – Quads, glutes, core
Split Squat, Leg Extension Machine Superset (SS) Split Squats (Preg) – Quads, glutes, core
Squats, Smith Squats – Quads, glutes, core
Squats, Smith Squats Wide Stance (Preg) – Quads, glutes, core
Squats, Smith Squats Jump In/Out – Quads, glutes, core
Squats, Split Squat (with Ball / with Chair) – Quads, glutes, core
Squat Upright Row – Quads, glutes, traps, delts, biceps, core
Squat with Front Raise – Quads, glutes, core, anterior delts
Squat with Kickback – Quads, glutes, core
Step Overs, Bench Step Overs – Quads, glutes
Step Ups, Bench Step Ups – Glutes, quads, core
Step Ups with Kickback – Glutes, quads, core
Suicides – Glutes, quads, core
Supermans – Erector spinae, glutes, hamstrings
Supermans with Band – Erector spinae, glutes, hamstrings
Superset (SS) – do one exercise then immediately begin the other exercise without resting. Rest, then repeat both exercises.
Supine – perform exercise laying face up (ie: Row, Supine Barbell Row – Latissimus dorsi, rhomboids, lower traps, and erector spinae) or perform exercise with palms facing up (ie: Supine Bicep Curls)

T

Thrusts, see Leg Thrusts, Glute Hip Thrusts
Toe Taps, Bridge Toe Taps – Hamstrings, glutes, calves, core
Toe Taps, Reverse Plank Toe Taps – Hamstrings, glutes, core, calves
Toe Touchers – Obliques, abdominals
Torso Twists using Medicine Ball – Obliques
Towel Crunches (Preg) – Abdominals
Towel Crunches, Oblique Crunches with Towel (Preg) – Obliques
Towel Jump Over – Glutes, quads, core
Towel, Run Around The Towel – Glutes, quads, core
Towel Row – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Tricep Extensions, Overhead Cable Tricep Extensions Seated – Triceps
Tricep Extensions, Overhead Cable Tricep Extensions Standing – Triceps
Tricep Extensions, Overhead Dumbbell (DB) Tricep Extensions – Triceps
Tricep Extensions, Overhead Dumbbell Seated on Stability Ball (DB) Tricep Extensions (Preg) – Triceps
Tricep Extensions, Tricep Extension with Resistance Band, Standing – Triceps
Tricep Extensions, Single Arm Tricep Extension with Booty Band – Triceps
Tricep Extensions, Single Arm Tricep Extension with Resistance Band – Triceps
Tricep Isolation, Machine – Triceps
Tricep Kickbacks, Double Tricep Kickbacks with Dumbbells – Triceps
Tricep Kickback with Leg Curl – Triceps, core, hamstrings, glutes
Tricep Kickbacks, Single Arm DB Kickbacks – Triceps
Tricep Kickbacks, Single Arm Incline DB Kickbacks (Modified for Pregnancy) – Triceps
Tricep Kickback with Straight Leg Glute Kickback – Triceps, core, glutes
Tricep Pressdowns, Machine Tricep Pressdowns – Triceps, chest, core
Tricep Pressdowns, Tricep Cable Pressdowns – Pecs, triceps
Tricep Pushdowns, Cable Rope Tricep Pushdowns – Triceps, core
Tricep Pushdowns, Cable Straight Bar Tricep Pushdowns – Triceps, core
Tricep Push Ups – Pecs, triceps
Tricep Push Ups Inclined – Pecs, triceps
Twists, Decline Oblique Twists with Plate – Obliques
Twisting Bird Dog – Abdominals, posterior delts, errectors, lats, traps, glutes, hamstrings

U

Underhand Close Grip BB Shoulder Press – Delts, triceps
Upright Row, Cable Upright Row – Anterior delts, traps, biceps
Upright Row, DB Upright Row – Anterior delts, traps, biceps
Upright Row, Squat with Upright DB Row – Quads, glutes, traps, delts, biceps, core

V

V-Sits (short version) – Abdominals
V-Sit with Fly – Abdominals, pecs
V-Sits from Seated Position (Preg) – Abdominals
Vacuums, Abdominal Vacuums – Transverse abdominis and internal obliques
Vacuums, Oblique Vacuums – Obliques
Jumps, Vertical Jumps – Quads, glutes, core

W

Walks, Duck Walks (Preg) – Glutes, quads
Walks, Plank Walks (Preg) – Abdominals, pecs, delts
Walking Front Kicks – Abdominals, hip flexors
Walking Knee Raises – Abdominals, hip flexors
Walk Outs, Bridge Walk Outs – Hamstrings, glutes, core
Walk Ups, Plank Walk Ups – Abdominals, pecs, triceps
Plie Squat, see Squats
Wall Bicep Curls – Biceps
Wall Bridge Toe Taps – Hamstrings, glutes, core
Wall Bridge Walk Outs – Hamstrings, glutes, core
Wall Posture Exercise – Medial delts, posterior delts, anterior delts, traps, core, triceps
Wall Single Leg Hip Thrusts – Hamstrings, glutes, core
Wall Sits – Quads, glutes
Wall Sits using Ball – Quads, glutes
Wall Sits with Alternating Bicep DB Curls (Preg) – Quads, glutes
Wall Sits with Leg Extension – Quads, glutes
Wall Sits with Shoulder Press – Glutes, quads, delts, triceps, core
Wall Walks – Pecs, delts, triceps, core
Wide Stance Squats – Quads, glutes, core
Wide Stance Smith Machine Squats (Preg) – Quads, glutes, core
Wood Choppers, Cable Wood Choppers – Obliques

X

X-Body Overhead Press, Seated (Preg) – Delts, lats, core, triceps

Plyometrics/Cardio

Bench Plyos
Bosu Toe Taps
Bosu Toe Taps in Circle
Burpees
HIIT Challenge 1
HIIT Challenge 2
Jump, Basketball Jump Shots – Quads, glutes, core
Jump, Long Jumps – Quads, glutes, core
Jump, Ski Jumps – Quads, glutes, core
Jump, Towel Jump Over – Glutes, quads, core
Jump, Vertical Jumps – Quads, glutes, core
Jumping Jacks – Quads, glutes, core
Lunge, Jump/Switch – Glutes, quads, core
Lunges, Jump/Pop Lunges, Alternating (Preg) – Quads, glutes, core
Mountain Climbers (Video) – Quads, core
Mountain Climbers (Photo) – Quads, core
Plank, Lunge, Jump – Glutes, quads, core
Plyometric Circuit Advanced 1
Plyometric Circuit Beginner 1
Quick Feet – Glutes, quads, calves, core
Run Around The Towel – Glutes, quads, core
Sprints, Stepmill Sprints
Step Overs, Bench Step Overs – Quads, glutes
Suicides – Glutes, quads, core
Vertical Jumps – Quads, glutes, core

Prenatal Fitness, Pregnancy Safe Exercises*

*See also Pregnancy-Safe Exercises using Gym Equipment

Arm Circles, Reverse Arm Circles – Delts, traps
Bicep Curls, Band Bicep Curls – Biceps
Bicep Curls, Concentration Curls on Ball – Biceps
Bicep Curls, Punch – Biceps, anterior delts, core
Bicep Curls, Standing Bicep Curls – Biceps
Bicep Curls against Wall – Biceps
BiLateral External Rotation, Lying – teres minor, infraspinatus and posterior delt
BiLateral External Rotation, Seated with Band – teres minor, infraspinatus and posterior delt
Bird Dog – Abdominals, posterior delts, glutes, hamstrings
Bird Dog Pulses – Abdominals, posterior delts, glutes, hamstrings
Calf Raises, Standing – Calves
Cat/Cow – Core, lower back
Cat/Cow with Pelvic Rotation – Core, lower back
Chest Press, DB Chest Press on Ball – Pecs, triceps, core
Chest Press, Incline DB Chest Press on Stability Ball – Pecs, triceps, core
Clam – Abductors
Compressions, Abdominal Compressions – Transverse abdominis and internal obliques
Crunches, Ball – Abdominals
Crunches with Towel – Abdominals
Crunches, Oblique Crunches with Towel – Obliques
Deadlifts, Dumbbell (DB) Stiff-Legged Deadlifts – Glutes, hamstrings, errectors, core
Deadlifts, Romanian Deadlift (Single Leg) – Glutes, hamstrings, errectors, core
Dips, Chair Dips – Pecs, triceps
Donkey Kicks using Chair – Glutes
Donkey Kick, Pulses – Glutes
Duck Walks – Glutes, quads
Glute Abduction, Kneeling Glute Abduction with Cross Knee Tap in Prone Position – Glutes, abductors, core
Glute Hip Thrusts – Glutes, hamstrings, core
Glute Hip Thrusts from Hands – Glutes, hamstrings, core
Glute Kickbacks, Pendelum with Booty Band – Glutes
Glute Kickbacks, Pulses Standing Holding Chair – Glutes
Glute Kickbacks, Straight Leg – Glutes
Good Mornings, DB – Glutes, hamstrings, core
Hip Hike – Gluteus medius
Hyperextensions, Ball – Erector spinae
Hyperextensions, Kneeling to Push Up – Erector spinae
Hyperextensions, Knees – Erector spinae
Kegels
Knee Raise – Abdominals, hip flexors
Lateral Raises, Seated Bent Arm Lateral Raises with DB – Medial delts
Lateral Raises, Standing – Delts
Lateral Raises, Standing Bent Arm DB Lateral Raises – Delts
Lateral Raises, Standing Single Arm Lateral Raise with Band – Medial delts
Leg Curls, Ball Leg Curls – Hamstrings
Leg Curls, Single Leg Exercise Band Leg Curls – Hamstrings
Leg Kickback with Arm Extension Hold – Abdominals, glutes
Leg Raise, Standing Leg Raise Holds – Glutes, quads
Lunges, Curtsy Lunges – Quads, glutes, core
Lunges, Forward Lunge with Bicep Curls – Quads, glutes, core, biceps
Lunges, Jump/Pop Lunges, Alternating – Quads, glutes, core
Lunges, Side Lunge with Overhead DB Press – Quads, glutes, core, delts, triceps
Lunges, Side to Side Lunges – Quads, glutes, core
Lunges, Straight Leg Side Lunges – Quads, glutes, core
Obliques Side to Side – Obliques, abdominals
Pelvic Tilts on Stability Ball – Core, lower back
Pelvic Tilts against Wall – Core, lower back
Planks – Abdominals (transverse abdominis, rectus abdominis)
Planks to Downward Facing Dog – Abdominals (transverse abdominis, rectus abdominis), delts
Planks, Jump In/Out – Abdominals (transverse abdominis, rectus abdominis)
Plank Jump to Stand – Quads, glutes, core
Planks, Reverse Plank – Lower back, glutes, abdominals (transverse abdominis, rectus abdominis)
Planks, Shoulder Touches – Abdominals (transverse abdominis, rectus abdominis), delts, triceps
Planks, Side Planks with Hip Drop – Obliques (internal and external obliques)
Planks, Twists – Abdominals (transverse abdominis, rectus abdominis), obliques
Plank Walks – Abdominals, pecs, delts
Planks, Walk Ups – Abdominals (transverse abdominis, rectus abdominis), delts, triceps
Posture Exercise Seated with Resistance Band – Teres minor, infraspinatus and posterior delt
Posture Exercise against Wall – Medial delts, posterior delts, anterior delts, traps, core, triceps
Pressdown, Straight Arm Pressdowns Single Arm with Resistance Band – Lats, triceps
Push Up Modifications – Pecs, triceps
Push Ups to DB Row – Pecs, triceps, lats, rhomboids, biceps, core
Reverse Flys, Seated Reverse Fly with Resistance Band Flys – Posterior delts
Reverse Flys, Standing – Posterior delts
Row, Band Row while Standing – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Dumbbell (DB) Row to Reverse Fly Combo – Rhomboids, traps, posterior delts, biceps
Row, Seated Band Row – Latissimus dorsi, rhomboids, lower traps, and erector spinae *careful band does not slide over toes and hit your face!
Row, Single Arm Dumbbell Row Standing – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Scapular Retraction on Stability Ball – rhomboideus major, minor, and trapezius
Shoulder Press, Dumbbell Shoulder Press Seated on Stability Ball – Delts, triceps
Shoulder Press, Standing with Dumbbells – Delts, triceps
Shoulder Press, Standing with Dumbbells Single Arm – Delts, triceps
Shoulder Press, Standing with Side Leg Lift – Delts, triceps, core
Side Steps with Booty Band – Abductors, quads, glutes, core
Skullcrushers – Triceps
Squats – Quads, glutes, core
Squats, Chair – Quads, glutes, core
Squats, Chair with Donkey Side Kick – Quads, glutes, core
Squats, Hold – Quads, glutes, core
Squats, Kneeling with DBs – Glutes, quads
Squats, Jump In/Out – Glutes, quads, core
Squats, Plie Squats to Calf Raise – Quads, glutes, core, abductors, calves
Squats, Plie Squats, Dumbbell (DB) – Quads, glutes, core, abductors
Squats, Plie Squats to Jumping Jack – Glutes, quads, core
Squats, Plie Squats Rocks – Glutes, quads, abductors, adductors, calves, core
Squat to Shoulder Press – Quads, glutes, delts, triceps, core
Squat to Side Lunge – Abductors, quads, glutes, core
Squat to Side Step – Abductors, quads, glutes, core
Squat Upright Row – Quads, glutes, traps, delts, biceps, core
Tricep Extensions, Overhead Dumbbell Seated on Stability Ball (DB) Tricep Extensions – Triceps
Tricep Kickbacks, Double Tricep Kickbacks with Dumbbells – Triceps
Tricep Kickback with Leg Curl – Triceps, core, hamstrings, glutes
Tricep Kickback with Straight Leg Glute Kickback – Triceps, core, glutes
V-Sit with Fly – Abdominals, pecs
V-Sits from Seated Position – Abdominals
Wall Sit – Quads, glutes
Wall Sits using Ball – Quads, glutes
X-Body Overhead Press, Seated – Delts, lats, core, triceps

*Always consult with health care provider before beginning any fitness program while pregnant. Exercises recommended vary for each Trimester, contact info@juliegermaine.com for professional help organizing your prenatal and postnatal fitness routine.

Prenatal Fitness at the Gym

Prenatal Fitness Using Gym Equipment
Abduction, Cable Kneeling Single Leg Abduction – Abductors
Abduction Machine – Abductors
Adduction, Cable Standing Single Leg Adduction (Preg) – Adductors
Bicep Curls, Cable Machine Standing Bicep Curls – Biceps
Bicep Curls, Incline Curls with DBs – Biceps
Chest Fly, Cable Machine Standing – Pecs, core
Chest Press, Incline DB Bench Press – Pecs, triceps, core
Chest Press, Machine Chest Press – Pecs, triceps, core
Chin Ups, Assisted Machine – Lats, biceps
Cobras – Lats, biceps
Deadlifts, Barbell Deadlifts – Glutes, hamstrings, errectors, core
Dips, Assisted Dip Machine – Pecs, triceps
Chest Fly, Seated Machine Fly – Pecs
Front Raises, Cable Machine Standing Front Raises – Anterior delts
Glute Kickbacks, Cable Standing – Glutes
Glute Kickbacks, Lateral Glute Kickbacks using Machine – Glutes
Glute Kickbacks, Machine – Glutes
Good Mornings, BB – Glutes, hamstrings, core
Hyperextensions, Bench – Erector spinae
Leg Curls, Cable Machine Single Leg Curls – Hamstrings
Leg Curls, Prone Leg Curls Modified for Pregnancy – Hamstrings, glutes
Leg Curl, Seated – Hamstrings
Leg Curl, Standing Machine Leg Curl using Leg Extension Machine – Hamstrings, glutes
Leg Extension, Cable Machine Standing Single Leg Extension – Quads
Leg Extension Machine Superset (SS) Split Squats – Quads, glutes, core
Leg Press, Single Leg on Assisted Machine – Glutes, quads
Leg Press, Single Leg Leg Press – Quads, glutes, core
Leg Press SS with Calves on Leg Press – Quads, glutes, calves, core
Leg Thrusts, Standing Single Leg Thrusts using Cable Machine – Abdominals, hip flexors
Pressdowns, Straight Arm Pressdowns – Lats, triceps
Reverse Flys, Seated Reverse Machine Flys – Posterior delts
Reverse Flys, Single Arm Reverse Cable Flys – Posterior delt
Row, Incline DB Row – Latissimus dorsi, rhomboids, lower traps
Row, Seated Cable Row with Handles – Latissimus dorsi, rhomboids, lower traps, and erector spinae
Row, Single Arm Cable Row Standing – Latissimus dorsi, rhomboids, lower traps
Shoulder Press, Cable Machine Shoulder Press Standing – Delts, triceps
Shoulder Press, Machine Shoulder Press – Delts, triceps
Squats, BB – Quads, glutes, core
Squats, Smith Squats Wide Stance – Quads, glutes, core
Tricep Kickbacks, Single Arm Incline DB Kickbacks – Triceps

*Always consult with health care provider before beginning any fitness program while pregnant. Exercises recommended vary for each Trimester, contact info@juliegermaine.com for professional help organizing your prenatal and postnatal fitness routine.

Pregnancy Stretches

Abdominals
Back
Calves
Chest
Glutes from Floor
Glutes from Floor Twisting
Glutes from Standing
Hamstrings
Hamstrings Seated Forward Reach
Hamstrings Seated Forward Reach Straddle
Hips
Hips from Kneeling
Hips from Seated
Hip Flexors
Neck
Neck from Standing
Posterior Delts
Posture, Stretches to Improve Posture Posture
Quadriceps
Quadriceps & Hip Flexors from Kneeling
Rotator Cuff
Splits
Warm Up

*Always stretch within a comfort range of motion. Be cautious not to over do it, as your body can often be more flexible during pregnancy. You should feel a pull, never pain. Sit in the stretch, do not bounce. You can relax deeper into the motion as your body relaxes, if you feel comfortable.