Julie Germaine Fitness Exercise Videos – HD Workout Tutorials

BACK

Chin Ups, Assisted Machine (Preg) – Lats, biceps
Cobras (Preg) – Lats, biceps
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, Cable Lat Pulldown – Lats, biceps
Lat Pulldown, Underhand Lat Pulldowns – Lats, biceps
Planks DB Row – Abdominals (transverse abdominis, rectus abdominis), lats, biceps
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
Planks, Reverse Plank (Preg) – Lower back, glutes, abdominals (transverse abdominis, rectus abdominis)
Row, Band Row while Standing (Preg) – Latissimus dorsi, rhomboids, lower traps, and erector spinae
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 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
Scapular Retraction on Stability Ball (Preg) – rhomboideus major, minor, and trapezius
Supermans – Erector spinae, glutes, hamstrings

CHEST

Chest Fly, Cable Machine Standing (Preg) – Pecs, core
Chest Fly, DB Fly – 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, DB Chest Press – Pecs, triceps, core
Chest Press, DB Chest Press on Ball (Preg) – 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
Push Ups – 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

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, Cable Front Raises – Anterior delts
Front Raises, Cable Front Raises (Preg) – Anterior delts
Front Raises, DB (shorter clip) – Anterior delts
Lateral Raises – Medial delts
Lateral Raises, Bent Arm Lateral Raises – 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
Overhead Press with Side Lunge (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 Reverse Cable Flys – Posterior delt
Reverse Flys, Single Arm Reverse Cable Flys (Preg) – Posterior delt
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, 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, Standing with Side Leg Lift (Preg) – Delts, triceps, core
X-Body Overhead Press, Seated (Preg) – Delts, lats, core, triceps

LOWER BODY

Abduction/Adduction
Abduction Machine (Preg) – Abductors
Abduction, Cable Standing Single Leg Abduction (Preg) – Abductors
Abduction, Cable Kneeling Single Leg Abduction (Preg) – Abductors
Clam (Preg) – Abductors
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

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
Deadlift/Squat Combo – Glutes, hamstrings, quads, 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, Bosu Ball – Quads, glutes, core
Lunges, Bosu Side Lunges – Glutes, quads, abductors, adductors
Lunges, Curtsy Lunges (Preg) – 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 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
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, Jump Squat from Kneeling Position – Glutes, quads, core
Squats, Jump In/Out (Preg) – Glutes, quads, core
Squats, Hack Squat – Glutes, quads, core
Squats, Hold (Preg) – Quads, glutes, 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, 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 (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
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
Deadlifts, Barbell Stiff-Legged Deadlifts – Glutes, hamstrings, errectors, core
Deadlifts, Dumbbell (DB) Stiff-Legged Deadlifts (Preg) – Glutes, hamstrings, errectors, core
Deadlifts, Romanian Deadlift (Single Leg) (Preg) – Glutes, hamstrings, errectors, core
Donkey Kicks using Chair (Preg) – Glutes
Donkey Kick, Pulses (Preg) – Glutes
Duck Walks (Preg) – Glutes, quads
Fire Hydrants – Glutes, abductors, core
Glute Abduction, Kneeling Glute Abduction with Cross Knee Tap in Prone Position (Preg) – Glutes, abductors, core
Glute Hip Thrusts – Glutes, hamstrings, core
Glute Hip Thrusts, Barbell – Glutes, hamstrings
Glute Hip Thrusts, Barbell on Bench – Glutes, hamstrings
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 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, 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
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
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
Leg Curls, Ball Leg Curls – Hamstrings
Leg Curls, Single Leg Ball Leg Curls (Preg) – Hamstrings
Leg Curls, Band Single Leg Curls (Preg) – Hamstrings
Leg Curls, Cable Machine Single Leg Curls (Preg) – Hamstrings
Leg Curls, Eccentric Hamstring Curls – Hamstrings, glutes
Leg Curls, Prone Leg Curls – Hamstrings, glutes
Leg Curls, Prone Leg Curls Modified for Pregnancy (Preg) – Hamstrings, glutes
Leg Curl, Seated – Hamstrings
Leg Curl, Seated (Preg) – Hamstrings
Leg Curl, Standing Machine Leg Curl – Hamstrings, glutes
Leg Curl, Standing Machine Leg Curl using Leg Extension Machine (Preg) – Hamstrings, glutes
Leg Curl with Tricep Kickback – Triceps, core, hamstrings, glutes

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

CORE

Bird Dog (Preg) – Abdominals, posterior delts, glutes, hamstrings
Bird Dog Pulses (Preg) – Abdominals, posterior delts, glutes, hamstrings
Cat/Cow (Preg) – Core, lower back
Cat/Cow with Pelvic Rotation (Preg) – Core, lower back
Circuit Training, Ab Circuit – Core
Compressions, Abdominal Compressions (Preg) – Transverse abdominis and internal obliques
Hyperextensions – see Back, Hyperextensions
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
Crunches – Abdominals
Crunches, Ball (Preg) – Abdominals
Crunches, Butterfly Crunches – Abdominals
Crunches, Cable Crunches – Abdominals
Crunches, Decline Crunches – Abdominals
Frog Hops – Abdominals, glutes
Knee Pull Ins, Bosu – Abdominals, hip flexors
Knee Raise (Preg) – Abdominals, hip flexors
Leg Kickback with Arm Extension Hold (Preg) – Abdominals, glutes
Leg Raises, Bench Leg Raises – Abdominals, hip flexors
Leg Thrusts, Standing Single Leg Thrusts using Cable Machine (Preg) – Abdominals, hip flexors
Planks – Abdominals (transverse abdominis, rectus abdominis)
Planks DB Row – Abdominals (transverse abdominis, rectus abdominis), lats, biceps
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
V-Sits (short version) – Abdominals
V-Sit with Fly – Abdominals, pecs
V-Sits from Seated Position (Preg) – Abdominals
Walking Front Kicks – Abdominals, hip flexors
Walking Knee Raises – Abdominals, hip flexors

Obliques
Crunches, Decline Oblique Crunches – Obliques, hip flexors
Decline Oblique Twists – 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 to Side Obliques (Preg) – Obliques, abdominals
Toe Touchers – Obliques, abdominals
Vacuums, Oblique Vacuums – Obliques
Wood Choppers, Cable Wood Choppers – Obliques

A

Abduction, Cable Standing Single Leg Abduction (Preg) – Abductors
Abduction, Cable Kneeling Single Leg Abduction (Preg) – Abductors
Abduction Machine (Preg) – Abductors
Compressions, Abdominal Compressions (Preg) – Transverse abdominis and internal obliques
Abduction, Kneeling Glute Abduction with Cross Knee Tap in Prone Position (Preg) – Glutes, abductors, core
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)

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)
BB – Barbell, see exercise name for further video instruction (ie: BB Squats)
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, 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, Incline Curls with DBs (Preg) – Biceps
Bicep Curls, Machine Preacher Curl – Biceps
Bicep Curls, Partial Bicep Curls – Biceps
Bicep Curls, Punch – Biceps, anterior delts, core
Bicep Curls, Resistance Band Bicep Curls – Biceps
Bicep Curls, Standing Bicep Curls – Biceps
Bicep Curls against Wall – Biceps
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
Bosu Ball Exercise – See Lunges, Plyometrics, Glute Hip Thrusts, Knee Pull Ins, Push Ups
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
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, DB Fly – Pecs
Chest Flys, Zipper Flys – Pecs
Chest Press, 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, 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
Concentration Curls, see Bicep Curls
Cobras (Preg) – Lats, biceps
Compressions, Abdominal Compressions (Preg) – Transverse abdominis and internal obliques
Crunches – Abdominals
Crunches, Ball – Abdominals
Crunches, Butterfly Crunches – Abdominals
Crunches, Cable Crunches – Abdominals
Crunches, Decline Crunches – Abdominals
Crunches, Decline Oblique Crunches – Obliques, hip flexors
Crunches with Towel (Preg) – Abdominals
Crunches, Oblique Crunches with Towel (Preg) – Obliques
Curls, see also Bicep Curls and Leg Curls
Curtsy Lunges (Preg) – Quads, glutes, core

D

DB – Dumbbell, see exercise name for further video instruction (ie: DB Front Raises)
Deadlifts, Barbell Deadlifts – Glutes, hamstrings, erectors, core
Deadlifts, Barbell Deadlifts (Preg) – Glutes, hamstrings, errectors, core
Deadlifts, Dumbbell (DB) Stiff-Legged Deadlifts – Glutes, hamstrings, errectors, core
Deadlifts, Romanian Deadlift (Single Leg) (Preg) – Glutes, hamstrings, errectors, core
Deadlift/Squat Combo – Glutes, hamstrings, quads, core
Decline – see also exercise name
Decline Oblique Twists – Obliques
Dips – Pecs, triceps
Dips, Assisted Dip Machine (Preg) – Pecs, triceps
Dips, Bench Dips – Pecs, triceps
Dips, Chair Dips (Preg) – Pecs, triceps
Donkey Kicks using Chair (Preg) – Glutes
Donkey Kick, Pulses (Preg) – Glutes
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

F

Facepulls – Posterior delts
Fire Hydrants – Glutes, abductors, core
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, Cable Front Raises – Anterior delts
Front Raises, Cable Machine Standing Front Raises (Preg) – Anterior delts
Front Raises, DB (shorter clip) – Anterior delts

G

H

Hack Squat, see Squats
Hamstring Curls, see Leg Curls
Hip Drop, Side Planks with Hip Drop (Preg) – Obliques (internal and external obliques)
Hip Hike (Preg) – Gluteus medius
Hip Thrusts, see Glute Hip Thrusts
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
Jumping Jack Squats, Plie Squats to Jumping Jack (Preg) – Glutes, quads, core

K

Kicks, Walking Front Kicks – Abdominals, hip flexors
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
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

Lat Pulldown, Cable Lat Pulldown – Lats, biceps
Lat Pulldown, Underhand Lat Pulldowns – Lats, biceps
Lateral Glute Kickbacks using Machine (Preg) – Glutes
Lateral Raises – Medial delts
Lateral Raises, Bent Arm Lateral Raises – 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
Leg Curls, Ball Leg Curls – Hamstrings
Leg Curls, Ball Single Leg Curls (Preg) – Hamstrings
Leg Curls, Band Single Leg Curls (Preg) – Hamstrings
Leg Curls, Cable Machine Single Leg Curls (Preg) – Hamstrings
Leg Curls, Eccentric Hamstring Curls – Hamstrings, glutes
Leg Curls, Prone Leg Curls – Hamstrings, glutes
Leg Curls, Prone Leg Curls Modified for Pregnancy (Preg) – Hamstrings, glutes
Leg Curl, Seated – Hamstrings
Leg Curl, Seated (Preg) – Hamstrings
Leg Curl, Standing Machine Leg Curl – Hamstrings, glutes
Leg Curl, Standing Machine Leg Curl using Leg Extension Machine (Preg) – Hamstrings, 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 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, Bench Leg Raises – Abdominals, hip flexors
Leg Raise, Standing Leg Raise Holds (Preg) – Glutes, quads
Leg Thrusts, Standing Single Leg Thrusts using Cable Machine (Preg) – Abdominals, hip flexors
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, Forward Lunge with Bicep Curls (Preg) – Quads, glutes, core, biceps
Lunge, 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, 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

M

Machine, see exercise name (ie: Chest Press, Machine)
Military Press, see Shoulder Press

O

Oblique Crunches, see Crunches, Obliques
Obliques Side to Side (Preg) – Obliques, abdominals
Oblique Twists, Decline – 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

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 DB Row – Abdominals (transverse abdominis, rectus abdominis), lats, biceps
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)
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)
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
Preg, exercises with (Preg) in description were filmed when I was pregnant
Press, See also Chest Press, Shoulder Press, or Leg Press
Pressdowns, Cable Rope Pressdowns – 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)
Punch, Bicep Curls – Biceps, anterior delts, core
Push Press, Medicine Ball Push Press – Abdominals
Push Ups – 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

R

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 Flys, Seated Reverse Machine Flys (Preg) – Posterior delts
Reverse Flys, Seated Reverse Flys with Resistance Band Flys (Preg) – Posterior delts
Reverse Flys, Single Arm Reverse Cable Flys – Posterior delt
Reverse Flys, Single Arm Reverse Cable Flys (Preg) – Posterior delt
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 Plank (Preg) – Lower back, glutes, abdominals (transverse abdominis, rectus abdominis)
Romanian Deadlift (Single Leg) (Preg) – Glutes, hamstrings, errectors, core
Row, Band Row while Standing (Preg) – Latissimus dorsi, rhomboids, lower traps, and erector spinae
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 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

S

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, 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
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 to Side Obliques (Preg) – Obliques, abdominals
Side Steps with Booty Band (Preg) – Abductors, quads, glutes, core
Single Leg, see exercise name (ie: Leg Curls, Single Leg Ball Leg Curls)
Split Lunges, see Lunges
Sit Ups – see Crunches
Sit Ups, V-Sit Ups (short version) – Abdominals
Sits, Wall Sits – see Wall Sits
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
Squats, Dumbbell Plie Squats on Bench – Glutes, quads, core
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 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
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
Supermans – 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: Supine Row) or perform exercise with palms facing up (ie: Supine Bicep Curls)

U

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

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
Wall Bicep Curls – Biceps
Wall Posture Exercise – Medial delts, posterior delts, anterior delts, traps, core, triceps
Wall Sits – Quads, glutes
Wall Sits using Ball – Quads, glutes
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

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 Standing Single Leg Abduction – Abductors
Abduction, Cable Kneeling Single Leg Abduction – Abductors
Abduction Machine – Abductors
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.