Mark Kimmerman

Exercise Descriptions

• Bent-over Rows
  • Stand with feet hip-width apart, knees slightly bent, and hinge forward at the hips. Hold weights or resistance bands, keeping your back straight. Pull the weights towards your hips, squeezing your shoulder blades together, then lower them back down.
  • Modification: Increase the weight or perform single-arm rows for added intensity.
• Bicep Curls
  • Stand with feet shoulder-width apart, holding weights or resistance bands with arms at your sides. Curl the weights towards your shoulders, keeping your elbows close to your body, then lower them back down.
  • Modification: Perform curls with a slow eccentric (lowering) phase to increase tension.
• Bicycle Crunches
  • Lie on your back, hands behind your head. Bring your right elbow to your left knee while straightening the right leg, then switch sides.
  • Modification: Slow down the movement to increase muscle tension.
• Bodyweight Squats
  • Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keep your chest up, then return to standing.
  • Modification: Perform single-leg squats by standing on one leg and extending the other leg slightly in front of you.
• Burpees
  • From standing, squat down, place hands on the floor, jump back into a plank, do a push-up, jump feet back to hands, then jump up.
  • Modification: Add a tuck jump at the end.
• Butt Kicks
  • Stand with feet hip-width apart, kick your heels up towards your glutes in a running motion. Swing your arms as if you’re running.
  • Modification: Increase speed or add arm resistance with light dumbbells.
• Dead Bug
  • Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed into the ground. Return to the starting position and repeat on the other side.
  • Modification: Hold a light weight in each hand for added resistance.
• Glute Bridges
  • Lie on your back, knees bent, feet flat. Lift your hips to form a straight line from shoulders to knees, squeeze your glutes, then lower.
  • Modification: Place a weight on your hips or perform single-leg bridges.
• High Knees
  • Stand tall, lift one knee to your chest, then switch to the other knee in a running motion. Keep your core engaged and land softly on the balls of your feet.
  • Modification: Increase your speed or add a hop on the standing leg.
• Jumping Jacks
  • Stand with feet together, arms at your sides. Jump your feet out while raising your arms overhead. Jump back to the starting position.
  • Modification: Add a squat when your feet are apart for extra intensity.
• Leg Raises
  • Lie on your back, legs straight. Lift your legs until they are perpendicular to the floor, then slowly lower them back down.
  • Modification: Hold a weight between your feet or add a hip lift at the top.
• Lunges
  • Stand tall, step forward with one leg, lower your hips until both knees are bent at 90 degrees, push back to the starting position.
  • Modification: Hold weights or perform a walking lunge.
• Mountain Climbers
  • Start in a plank position. Quickly bring one knee towards your chest, then switch legs in a running motion.
  • Modification: Increase your speed or cross your knees towards the opposite elbow.
• Plank
  • Start in a forearm plank position, body in a straight line from head to heels. Hold your core tight.
  • Modification: Lift one leg or arm off the ground to add instability.
• Plank Shoulder Taps
  • Start in a plank position. Tap your left shoulder with your right hand, then your right shoulder with your left hand. Keep your hips steady.
  • Modification: Place your feet closer together or add a push-up between taps.
• Plank to Push-up
  • Start in a forearm plank. Push up to a hand plank one arm at a time, then lower back to forearms.
  • Modification: Increase speed or lift one leg while performing the movement.
• Push-ups
  • Start in a plank position with your hands placed slightly wider than shoulder-width apart. Your shoulders should be directly over your wrists, and your body should form a straight line from head to heels. Keep your core engaged and avoid sagging or arching your back. Lower your body by bending your elbows at a 45-degree angle from your body until your chest nearly touches the floor. Ensure you shoulder blades retract slightly towards your spine. Push back up to the starting position while keeping your elbows slightly bent to maintain tension.
  • Modification: Elevate your feet on a bench or step, or explosively push up and clap before landing in the push-up position.
• Russian Twists
  • Sit on the floor, knees bent, lean back slightly. Hold your hands together, twist your torso to the left, then to the right.
  • Modification: Hold a weight or medicine ball.
• Side Lunges
  • Stand with feet together. Step out to the side with one leg, bend the knee while keeping the other leg straight. Push back to the starting position and repeat on the other side.
  • Modification: Hold a weight or add a hop when pushing back to the starting position.
• Side Lying Leg Lift
  • Lie on your side with legs extended. Lift the top leg towards the ceiling, keeping it straight, then lower it back down.
  • Modification: Add an ankle weight or hold the top position for a few seconds to increase intensity.
• Squat Jumps
  • Perform a squat, then explosively jump up, reaching for the ceiling. Land softly and go directly into the next squat.
  • Modification: Hold a weight or increase the depth of the squat.
• Sumo Squats
  • Stand with feet wider than shoulder-width apart, toes pointing outward. Lower your body into a squat, keeping your chest up and knees tracking over your toes, then return to standing.
  • Modification: Hold a weight or increase the depth of the squat.
• Superman
  • Lie face down on the floor with arms extended overhead. Simultaneously lift your arms, chest, and legs off the ground, holding the position briefly before lowering back down.
  • Modification: Hold light weights in your hands to increase resistance.
• Tricep Dips
  • Sit on the edge of a chair or bench, hands next to hips. Slide your hips off the edge, bend your elbows to lower your body, then straighten them to lift back up.
  • Modification: Extend your legs straight out to increase difficulty.
• Wrist Curls
  • Sit on a bench or chair, holding a weight or resistance band with your palms facing up. Rest your forearms on your thighs, allowing your wrists to hang over the edge. Curl the weight up by flexing your wrists, then lower it back down.
  • Modification: Perform wrist curls with your palms facing down to target different muscles in the forearm.