Exercise Library
Need some ideas for your daily workouts?
Use this library as an à la carte menu to:
- Build your own exercise routine
- Target a specific area
- Understand proper form and technique
Click on any exercise below and watch a short video. Be sure to reference the FULLfitness Tips to Maximize Your Results.
1-Minute Workouts
Finding balance is the core of everything we do at FULLforLife, fitness included! We all have days where there is just NOT an extra 15 minutes to schedule in a sweat sesh. On those crazy busy days, we encourage you to simply choose an exercise from this library, set a timer for 60 seconds and get your heart pumping, blood flowing and sweat going.
Fitting in small spurts of exercise can make a BIG difference. With just 60-seconds of work each day you'll feel more energized, minimize cellulite, reduce bloating and reveal a sleek and sexy you!
Make this your forever motto to staying active!
The Library
Upper Body and Arms:
Body Weight Exercises:
- Alternating Forward Punches
- Burpee with Push Up
- Hook with Uppercut while in Squat Position (Right Hook, Left Hook, Right Uppercut, Left Uppercut)
- Knee Push Ups
- Jab with Hook (Right Jab, Left Jab, Right Hook, Left Hook)
- Push Ups
- Push Up with 4 Mountain Climbers
- Push Up with 4 Plank Jacks
- Push Up, Side Plank Left; Push Up, Side Plank Right
- Speed Bag Hits
- Tight Forward Arm Circles while Balancing on One Foot
- Tight Forward Arm Circles with High Steps
- Tricep Bench Dip
- Modified Tricep Push Up
- Tricep Dip with Alternating Toe Touch
- Tricep Push Ups
- Wall Push Up
Free Weight Exercises:
- Arm Circles with Weights
- Arnold Press
- Around the World Rows
- Bent Over Chest Fly
- Bent Over Rows
- Bent Over Tricep Extensions
- Bicep Curls
- Bicep Curls Balancing on One Leg
- Bicep Curls in Boat Pose
- Bicep Curls with Arms Angled Toward Corners of Room
- Bicep Curls with Lunge
- Bottom Half Bicep Curls
- Bridge with Chest Fly
- Bridge with Weight
- Burpee, Push Up, Overhead Press
- Burpee with Rows
- Chest Fly on Back
- Chest Fly with Alternating Leg Lowers
- Chest Press
- Concentration Curls
- Cross Body Bicep Curls
- Cross Body Hammer Curls
- Deadlift with Arnold Press
- Deadlift with Overhead Press
- Forward Lunge with Row
- Front Arm Raise with Lateral Arm Raise
- Front Arm Raises
- Front Punches with Weights
- Goal Post Arms
- Hammer Curls
- L Raises
- Lateral Arm Raises
- Lateral Lunge with Fly
- Lateral Lunge with Lateral Arm Raise
- Lateral Lunge with Row
- Overhead Press
- Overhead Tricep Extensions
- Overhead Tricep Extensions in Boat Pose
- Plank Rows
- Plank Rows with Tricep Extension
- Reverse Fly
- Shoulder Shrugs
- Skull Crushers
- Skull Crushers with Pilates Toes Taps
- Squat with Arnold Press
- Squat with Dumbbell Swing
- Squat with Lateral Arm Raise
- Squat with Overhead Press
- Straight Arm Pullover on Back
- Sumo Squat with Tricep Extensions
- Reverse Lunge with Bicep Curl and Hammer Curl
- Top Half Bicep Curls
- Tricep Extensions on All Fours
- Upright Rows
Lower Body and Legs:
Body Weight Exercises:
- 4 Squats with Squat Jump
- Alternating Forward Lunge
- Alternating Lateral Lunge
- Alternating Reverse Lunge
- Calf Raises
- Chair Squats
- Curtsy Lunge
- Flexed Foot Fanny Pulses
- Frog Jump Forward with 3 Hops Back
- Lateral Lunge Left Leg with Narrow Squat; Lateral Lunge Right Leg with Narrow Squat
- Lunge Jumps
- Narrow Stance Squat
- Rear Leg Lifts, Corner to Corner
- Reverse Lunge Left Leg with Squat; Reverse Lunge Right Leg with Squat
- Semi Squat Stick Ups
- Side Lying Hip Abduction with Toe Pointed Toward Floor
- Squat Jumps
- Squat with Cross Body Crunch and Squat Jumps
- Squat with Front Kick
- Squat with Lateral Leg Lift
- Squats
- Static Low Squat Jumps
- Static Low Squat with Lateral Step
- Static Squat with Alternating Heel Raises
- Sumo Squat with Lateral Side Bend
- Wall Sit
- Wall Sit with Tight Arm Circles
Free Weight Exercises:
- Bridge with Chest Fly
- Bridge with Weight
- Calf Raises with Weights
- Deadlifts
- Deadlift with Overhead Press
- Deadlift with Arnold Press
- Flexed Foot Fanny Pulse with Weight
- Fire Hydrants
- Forward Lunge with Row
- Lateral Lunge with Fly
- Lateral Lunge with Lateral Arm Raise
- Lateral Lunge with Row
- Reverse Lunge with Bicep Curl and Hammer Curl
- Single Leg Deadlifts
- Squat with Arnold Press
- Squat with Dumbbell Swing
- Squat with Lateral Arm Raise
- Squat with Overhead Press
- Static Lunge with Pulses while Holding Weights
- Sumo Squat with Tricep Extensions
- Sumo Squat, Oblique Standing Side Bend with Weight
Abs/Core:
Body Weight Exercises:
- 6 Reverse Crunches with Push Up
- Bicycle Crunches
- Bird Dogs
- Boat Pose with Overhead Rope Pull
- Cherry Pickers
- Forearm Plank
- Forward Toe Touch with Reverse Crunch
- Hand Plank
- Knee Kisses
- Leg Lowers
- Leg Lowers with Reverse Crunch
- Oblique Standing Side Bend
- Pendulum Leg Lowers
- Pilates Swimmers
- Pilates Toe Taps (Double Leg)
- Pilates Toe Taps (Single Leg)
- Plank Jacks
- Plank Twists with Hip Dip
- Plank with Knee Taps
- Plank with Pelvic Pulses
- Plank with Single Arm Salute
- Plank with Shoulder Tap
- Plank Taps - Tap Left Foot Out, In; Tap Right Foot Out, In
- Quick, Quick, Slow Crunch
- Reverse Crunches
- Russian Twists
- Side Plank
- Side Plank with Hip Dip
- Side Plank with Toe Taps
- Standing Cross Body Crunch
- Standing Crunches
- Standing Crunches with Front Kick
- Standing Leg Swing
- Standing Toe Touches
- Supermans
- Tap Feet to Floor while in Boat Pose
- Thread the Needle Side Plank
- Twisted Supermans
- Up Down Planks
- V-Ups
- Wood Chops, High to Low
Free Weight Exercises:
- Chest Fly with Alternating Leg Lowers
- Frankenstein Crunches with Weight
- Knee Kisses with Weight
- Oblique Standing Side Bend with Weight
- Overhead Tricep Extensions in Boat Pose
- Plank Rows
- Plank Rows with Tricep Extension
- Plank with Free Weight Pick Ups
- Russian Twists in Boat Pose with Weight
- Skull Crushers with Pilates Toes Taps
- Sumo Squat, Oblique Standing Side Bend with Weight
- Wood Chops with Weight
Cardio:
- 2 Jump Ropes with 1 Big Jump Rope
- 3 Jumping Jacks with 1 X Jack
- 5 Knee Strikes with Basketball Jump
- 6 Fast Feet with Lateral Log Jump
- 6 Jumping Jacks with 6 Mountain Climbers
- 6 Jumping Jacks with Burpee
- 6 Mountain Climbers with Push Up
- 8 Fast Feet with 2 High Knees
- 8 Fast Feet with 4 High Knees
- 8 Fast Feet with Burpee
- Alternating Jabs with 2 Jumping Jacks
- Basic Stair Runs (On Stairs or Step)
- Basic Step
- Basketball Jumps
- Belly Burpees
- Boxer Shuffle
- Boxer Shuffle with Speed Bag Hits (Imaginary Speed Bag)
- Burpee, 1 Plank Jack, Push Up
- Burpee, 2 Plank Jacks, Push Up
- Burpee, Push Up, 4 Mountain Climbers
- Burpees
- Butt Kicks
- Butt Kicks with Arm Pulls
- Donkey Kicks
- Duck Under Left with Right Knee Strike; Duck Under Right with Left Knee Strike
- Duck Unders
- Fast Feet
- Front Kicks
- High Knees
- Jump Rope (Imaginary Jump Rope)
- Jumping Jacks
- Knee Strikes
- Lateral Kicks
- Lateral Step 1, 2, Knee
- Mountain Climbers
- Rear Leg Lifts, Corner to Corner
- Seal Jacks
- Side Shuffle with Boxer Hands
- Side Shuffle Touches
- Skiers
- Soccer Ball Toe Taps
- Speed Skaters
- Step Jacks
- Sweep Jacks
- Tire Jumps; 4 Forward and 4 Back
- V-Step
- Windmills
- Zombie Kicks
Free Weight Exercises:
Warmup Index:
- Alternating Scissor Arms
- Arm Circles (Small, Large, Forward, Backward)
- Boxer Shuffle
- Boxer Shuffle with Speed Bag Hits
- Burpees
- Butt Kicks
- Calf Raises
- High Knees
- High Steps
- High Steps with Diver Arms
- Jog in Place
- Jumping Jacks
- Jump Rope (Imaginary Rope)
- Push Ups
- Semi Squat Stick Ups
- Skiers
- Soccer Ball Toe Taps
- Squats
- Standing Toe Touches
- Sumo Squats
- Sweep Jacks
- Tight Forward Arm Circles while Balancing on One Foot
- V-Step
- Windmills
- Zombie Kicks
Cooldown Index:
- Cat Dog Stretch
- Elephant Arm Stretch
- Flamingo Quad Stretch
- Forward Lunge Calf Stretch
- Hamstring Stretch
- Hand Cuff Shoulder Stretch
- Lateral Lunge Groin Stretch
- Lateral Neck Stretch
- Overhead Tricep Stretch
- Pulling Hands to Toes Stretch in Seated V
- Reach for the Stars Stretch
- Seated Torso Twist Stretch
- Standing Lateral Side Stretch
- Stand Tall with the Wall
Modifications:
- Basketball Jumps - Keep feet planted on the ground and do a regular squat rather than jumping.
- Belly Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
- Boat Pose - Rather than elevating feet, touch toes to the ground for added stability.
- Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
- Donkey Kicks - Alternate touching heel to butt, one foot at a time.
- Explosive Jumping Movements - Step, walk or use low impact jumps.
- High Knees - Use slow, controlled high steps rather than fast movements.
- Jumping Jacks - Step left leg out to the side and then right leg out to the side.
- Knee Push Ups - Substitute Wall Push Ups.
- Leg Lowers - Alternating leg lowers.
- Lunge Jumps - Alternating Forward Lunges.
- Lunges - Substitute squats.
- Mountain Climbers - Use slow, controlled steps rather than fast movements.
- Pendulum Leg Lowers - Legs in tabletop position rather than straight.
- Plank Jack - Step each foot out laterally and back to start position rather than jumping feet simultaneously.
- Plank with Single Arm Salute - Substitute Plank.
- Push Ups - Substitute Knee Push Ups.
- Side Lying Oblique Crunch - Keep bottom leg grounded.
- Squat Jumps - Keep feet planted on the ground and do a regular squat rather than jumping.
- Tricep Dips - Substitute Tricep Push Ups or Tricep Knee Push Ups.
- Tricep Dip with Alternating Toe Touch: Eliminate Tricep Dip and do Alternating Toe Touches.
- Tricep Push Ups - Substitute Tricep Knee Push Ups.
- Triple Pulse Tabletop Crunch - Rather than elevating feet, keep them grounded for added stability.
- Up Down Planks - Substitute Static Plank.
- Wacky Jacks - Substitute with Jumping Jacks or Step Jacks (step left leg out to the side and then right leg out to the side).
- X Jack - Substitute Traditional Jumping Jack.
Print Page