Workout Demonstrations

This page provides a series of video tutorials that illustrate different types of workouts for student reference. Utilizing a student demonstrator, these videos will talk through various aspects of specific exercises, including their intended purpose, proper form, muscle groups targeted, and recommendations regarding sets and reps.

Workout Programming

Developing a Workout Program
Introduction to Loading Phase Workouts & Warm-Up Demo
Vertical Loading Phase Workouts Demo
Horizontal Loading Phase Workouts Demo

Specific Strength Training Workouts

Back Workout

Video Link: https://youtu.be/3zGjtwGGQqk

Exercises covered in the section include the following:

  • T-Rows
  • Wide Grip Lat Pulldown
  • Reverse Grip Lab Pulldown
  • Standing Low Row on Cable Cross
Bicep & Tricep Workout

Video Link: https://youtu.be/Ep5SPDAwkUY

Exercises covered in the section include the following:

  • Standing Barbell Curl
  • Cable Cross Wide Bar Pushdown
  • Seated Isolation Dumbbell Curl
  • Lying Down Dumbbell Skull Crushers (French Curls)
  • Cable Cross Rope Hammer Curl
  • Cable Cross Rope Split Pushdown
  • Barbell Forearm Roll Curl & Reverse Press
Chest Workout

Video Link: https://youtu.be/_mqMMjMm2kA

Exercises covered in the section include the following:

  • Incline Bench Press
  • Plate Loaded - Higher Seat - Chest Press
  • Dumbbell Flat Bench Press
  • Dumbbell Flat Bench - Fly
Legs Workout

Video Link: https://youtu.be/vhDuFY9-UTg

Exercises covered in the section include the following:

  • Plate Loaded Squat Machine with Calf Raise
  • Dumbbell Bulgarian Split Lunge
  • Barbell Roman Dead Lifts (RDLs)
  • Sumo Dead Lift
Shoulder Workout

Video Link: https://youtu.be/tPvektEjQ-8

Exercises covered in the section include the following:

  • Seated Arnold Dumbbell Press
  • Standing Dumbbell V-Fly
  • Cable Cross Rear Delt Fly
  • Front & Side Raise

Full Body Home Workout Videos

Full Body Workout at Home (Part 1)

Video Link: https://youtu.be/WdieW8oKKfo 

Exercises covered in the section include the following:

  • Phase 1: Warm-Up Exercises
    • Wide Squat Curl & Press
    • Step & Punch
    • Fly Jack
    • Static/Dynamic Stretches
    • Bend & Digs
  • Phase 2
    • Side Ski Lunge
    • Squat Hop
    • 1-2-3 Knee Raise
  • Phase 3
    • Down & Out Pushup & Stand
    • Split Lunge Bounce
  • Phase 4: Cool-Down Exercises
    • March with High Knees
    • Bend & Digs
    • March
Full Body Workout at Home (Part 2)

Video Link: https://youtu.be/DXxse_LMoIc 

Exercises covered in the section include the following:

  • Phase 1: Warm-Up Exercises
    • Jog
    • Sumo Squat Side Lunge
    • Short Jack
    • Dynamic/Static Stretches
  • Phase 2
    • Left Basketball Shot
    • Right Basketball Shot
    • Wide Runner
  • Phase 3
    • 1-2 Duck
    • High Side Hook
    • Low-High Punch
    • Uppercuts
  • Phase 4: Cool-Down Exercises
    • Downhill Ski
    • Side Shuffle
Full Body Workout at Home (Part 3)

Video Link: https://youtu.be/orSpCspm2CY

Exercises covered in the section include the following:

  • Phase 1: Warm-Up Exercises
    • Low & High Marchers
    • Sweep the Floor
    • Jump Rope
    • Bend & Digs
    • Static/Dynamic Stretches
  • Phase 2
    • Hit the Floor
    • Arm Swing ("Toy Soldier") Runs
    • Straight-Arm Kanga Jacks
  • Phase 3
    • Sumo Squat & Press
    • Dead Push-Ups
    • Snake Tri-Push-Ups
  • Phase 4: Cool-Down Exercises
    • Marchers with Side Leg
    • Squat & Press
Full Body Workout at Home (Part 4)

Video Link: https://youtu.be/LEgounT4HME

Exercises covered in the section include the following:

  • Phase 1: Warm-Up Exercises
    • Bend & Scoop
    • Pendulum Swing
    • Step & Knee High-Raise
    • Static/Dynamic Stretches
  • Phase 2
    • 1-2-3's
    • Back Lunge & Floor Touch
    • Downhill Ski
  • Phase 3
    • 1-2 Tap Step & Kick
    • Samurai Kicks
    • Quick Low Runs
  • Phase 4: Cool-Down Exercises
    • Walk
    • March
    • Skip Steps
Full Body Workout at Home (Part 5)

Video Link: https://youtu.be/cPdPPyHmmQM 

Exercises covered in the section include the following:

  • Phase 1: Warm-Up Exercises
    • 1-2 Soccer Kick
    • Inch Worm (Walk It Out & In / Stand)
    • Joggers
    • Static/Dynamic Stretches
  • Phase 2
    • Body Squat (Half & Full) & Pulsate
    • Front, Transverse, & Back Lunge
  • Phase 3 
    • Short Shoulder Press
    • Spring Pushups
  • Phase 4
    • Squat Hops
    • Power Bomb
    • Down, Out & In
  • Phase 5: Cool-Down Exercises
    • Marchers with Side Leg Raise
    • Kick
    • Marchers with Arm Swing
    • Squat & Press