Exercise Library

  • The following exercise library is meant to be instructional in nature, to inform you of proper form and modification techniques for common exercises.
  • If you would like to use the exercises in this library to build your own program, we would recommend finding a resistance where you can safely complete a minimum of 10 repetitions with proper form for each exercise.
  • As always, be sure to talk to your physician before beginning any exercise program.
Lower Body
Upper Body
Core

Lower Body Workouts

Abduction

No Equipment

ADDUCTORS

Optional Stability ball/Theraband

ALTERNATING REAR LUNGE

Equipment: Optional Weight
Avoid If: Knee Injury

BANDED MONSTER WALK

Theraband

BURPEES

Caution If: Shoulder Injury, Recent Breast Cancer Surgery, Knee Problems
Avoid If: Lymphedema

Calf Raise

No Equipment

CURTSY LUNGES

Equipment: Optional Weight
Avoid If: Knee Problems

Donkey Kick

No Equipment

DUMBBELL DEADLIFT

Equipment: Dumbbells/Weights
Caution If: Back Injury

Fire Hydrant

No Equipment

Glute Bridge

Optional Weight

GLUTE KICKERS

No Equipment

GLUTE KICKERS

No Equipment

HIGH KNEES

No Equipment

Hot Feet

No Equipment

IN/OUT JUMP SQUATS

Caution If: Knee Problems

Isometric Glute Squeeze

No Equipmnet

KARAOKE’S

No Equipment

KICKBACK PULSES

Optional Theraband

LATERAL SQUAT WALKS

Theraband

LATERAL STEP OUT SQUATS

Optional Weight

LEG RAISE

Equipment: Optional Theraband

Line Adductor Raise

Theraband or Weight

Lunges

No Equipmnet

Monster Walk

Optional Theraband

MOUNTAIN CLIMBERS

No Equipment

NARROW SQUAT

Equipment: Optional Weight
Caution If: Knee Injury, Back Injury

PLANK JACKS

Caution If: Shoulder Injury, Recent Breast Cancer Surgery
Avoid If: Lymphedema

Prone Hamstring Curl

Theraband

RAINBOWS

No Equipment

SEATED ABDUCTION

Theraband

SEATED BAND ABDUCTION

Theraband

Seated Knee Extension

No Equipment

Seated Leg Press

Theraband

Shallow Squats

No Equipment

Side Leg Raise

No Equipmnet

SIDE LUNGE W/ TWIST

Dumbbells/Weights

SINGLE LEG DEADLIFT

No Equipment

SPLIT SQUAT

Optional Weight

SQUAT JUMPS

Avoid If: Knee Problems

Squat Pulses

Optional Weight

SQUAT TO OVERHEAD PRESS

Dumbbells/Weights

SQUAT TO SURRENDER

Equipment: Optional Weight
Avoid If: Knee Problems

Standing Marches

No Equipmnet

Step Up

Optional Weight

STEP UP W/ HIGH KNEE

Optional Weight

WALL SIT

Equipment: Optional Weight
Caution If: Knee Problems

Upper Body

AIR PUNCHES

Equipment: Optional Weight
Caution If: Recent Breast Cancer Surgery, Lymphedema

ALTERNATING ROW

Equipment: Dumbbells/Weights

ALTERNATING SHOULDER PRESS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

Arm Circles

Equipment: Optional Weight
Caution If: Recent Breast Cancer Surgery

ARNOLD PRESS

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery

BACK ISOMETRICS

No Equipment

BACK SQUEEZES

Equipment: Optional Weight

BANDED PULL-APARTS

Equipment: Theraband

BANDED ROW

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery

BENT OVER ROW

Equipment: Dumbbells/Weights
Caution If: Back Injury

BENT-ARM LATERAL RAISE

Equipment: Optional Weight

BICEP AROUND THE WORLDS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

BICEPS CURL

Equipment: Dumbbells/Weight

BICEPS TABLE HOLD

Equipment: Dumbbells/Weights

Chest Fly

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery, Shoulder Injury

Chest Press

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery

Combo Back Row

Equipment: Dumbbells/Weights
Caution If: Back Injury

CONCENTRATION CURL

Equipment: Dumbbells/Weights

CURL TO PRESS

Equipment: Weights

DUMBBELL LAT PULL

Equipment: Dumbbells/Weights

DUMBBELL SIDE BEND

Equipment: Dumbbells/Weights

DUMBBELL SNATCH

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery, Back, Knee Problems

ELBOW TO KNEE

Equipment: Optional Weight

EXTERNAL SHOULDER ROTATION

Equipment: Optional Weight

FLOOR TABLETOP DIPS

Caution If: Shoulder Injury, Recent Breast Cancer Surgery
Avoid If: Lymphedema

FOREARM CURLS

Equipment: Dumbbells/Weights

Forward Jab

Equipment: Optional Weight
Caution If: Recent Breast Cancer Surgery

Front Raise

Equipment: Dumbbells/Weights

FRONT RAISE

Equipment: Weights

GOOD MORNINGS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery, Back Injury

HAMMER CURLS

Equipment: Dumbbells/Weights

Jumping Jack

Equipment: Dumbbells/Weights

LATERAL PUSH-UPS

Caution If: Shoulder Injury, Recent Breast Cancer Surgery
Avoid If: Lymphedema

LATERAL RAISE

Equipment: Optional Weight
Caution If: Recent Breast Cancer Surgery, Lymphedema, Shoulder Injury

LATERAL RAISE PULSES

Equipment: Optional Weight
Caution If: Recent Breast Cancer Surgery, Shoulder Injury

Modified Push-Ups

Caution If: Shoulder Injury

OVERHEAD TRICEPS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

OVERHEAD TRICEPS EXTENSION

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

PLANK SHOULDER TAPS

Caution If: Shoulder Injury
Avoid If: Recent Breast Cancer Surgery, Lymphedema

PLANK UP/DOWNS

Caution If: Shoulder Injury, Recent Breast Cancer Surgery

PULLOVERS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

REAR DELT FLY

Equipment: Optional Theraband

SEATED JACKS

Equipment: Dumbbells/Weights

SHOULDER SHRUG

Equipment: Optional Weight

SHOULDER SHRUGS

Equipment: Dumbbells/Weights
Caution If: Lymphedema

SINGLE ARM PRESS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury

SINGLE ARM SHOULDER PRESS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery, Lymphedema

SINGLE ARM WIDE CURL

Equipment: Dumbbells/Weights

SKULL CRUSHER

Equipment: Dumbbells/Weights

STEP-OUT JACKS

Equipment: Optional Weight

TRICEP DIPS

Caution If: Shoulder Injury, Recent Breast Cancer Surgery, Lymphedema

TRICEP DIPS

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery

TRICEP EXTENSION

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury

TRICEP KICKBACK

Equipment: Dumbbells/Weight

TRICEP PUSH-DOWN

Equipment: Theraband

UPPERCUTS

Equipment: Optional Weight

UPRIGHT ROW TO TRICEP EXTENSION

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

UPWARD ROW

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

WALL PUSH-UPS

No Equipment

WIDE BICEPS CURL

Equipment: Weights

Abs & Core

15 SEC SIDE PLANK

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery
Avoid If: Lymphedema

DEAD BUGS

Equipment: Optional Weight

DONKEY KICK CRUNCHES

Equipment: Optional Weight

Elevated Bird Dogs

Equipment: Optional Weight

In And Out Abs

No Equipment

HEEL TAPS

No Equipment

LATERAL RAISE

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury

OBLIQUE PULL

Equipment: Dumbbells/Weights

PALLOF PRESS

Equipment: Dumbbells/Weights

RUSSIAN TWIST

No Equipment

Side Bend

Equipment: Dumbbells/Weights

STANDING DUMBBELL CRUNCH

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery

STANDING KNEE CRUNCH

Equipment: Optional Weight

STANDING RUSSIAN TWIST

Equipment: Optional Weight

THIGH FLY

No Equipment

Workouts*

Follow along with us for exercise classes you can do from the comfort of your own home, with minimal equipment! Each class is under 30 minutes! Be sure to check with your physician before beginning any type of exercise program *Note: Please be sure to talk with your physician before beginning any type of exercise program.

Lower body workouts
upper body workouts
core workouts
hiit workouts
yoga and stretching
breast cancer ROM
exercise library