Single Leg Glute Bridge 

Yes this exercise does look a little funny 😂 but it does work those bottom and hamstring muscles to make them tight and who doesn't want that. 

Lie on your back with one knee bent and foot on the floor.
Extend the other leg straight up.
Drive through the planted heel and lift your hips until your body forms a straight line from shoulders to knee.
Lower under control and repeat.
This exercise is commonly used to improve:
Glute strength
Hip stability
Single-leg balance
Athletic performance

This can be Done with No Equipment

Single Leg Glute Bridge 

Dumbbell Reverse Peckfly 

I found this one very fun and challenging also . I different way of doing the reverse peckfly with weights. The back muscles are neglected in my opinion and people forget to work them . I am guilty of that when I have other things on my mind. We all get busy. Do 3 sets of 15 reps or whatever you are comfortable with.

Dumbbell

Training Bench

Barbells

Dumbbell Reverse Peckfly

Bulgarian Split Squat

This exercise was invented by Bulgarian weight lifters in the early 1980 s . It is very popular because it helps balance coordination and strength all at ounce . If you are trying it for the first time like me lol be sure you are next to a wall. I found it very fun and challenging.  Do 3 sets of 15 reps . Add weight when ever you are comfortable.

Bulgarian Split Squat

Push ups 

One of the best exercises and most famous . Everyone knows it . You don't need any equipment and you can do it at home . Famous in boot camp for the military and so many other training programs. Do 3 sets of 15 reps or whatever you are comfortable with.

Push ups 

Seated leg curl 

The hamstrings are very important to work.  Especially if you are training for marathon and half marathons like me. Or even if your just wanting that nice looking bottom. Do 3 reps of 15 sets or what ever you are comfortable with if you are just beginning.

Specialty Machines

Seated  leg Curl

Donkey Kick

This is a great exercise and you can do it right in the privacy of your own home. Do 3 sets of 15 reps. You can also ad weight by getting ankle weights at any sports store or Walmart pretty cheap.

Donkey Kick 

Knee push ups 

Knee push ups. Also referred to as girl push ups but got to be politically correct . Some girls out do me in the gym. After all I lost to a girl the last half marathon I ran! Anyway this is a great exercise for beginners to work the chest arm and back Muscles for beginners or if your feeling really tired. Do 3 sets of 15 reps or whatever your comfortable with.

Knee push ups 

I tried thos one and like I said before . It works those hard to reach lower abs. I was really starting to feel this one . Because it was working.  Do 3 sets of 15 reps or whatever you are comfortable with.

Ab coastal 

This is another way of working the calf muscles.  I found it different and fun. Do 3 sets of 15 reps or whatever you are comfortable with.

Seated calf raise

This is a another way of working the biceps that I found very fun and challenging.  You can see the struggle in my face lol. Do 3 sets of 15 reps or whatever you are comfortable with.

Standing bicep curel 

This is another version of a Squat called the Goblet Squat . Not really sure who thinks of these names lol. I was not used to this one but that's a good thing . Challenge yourself to make things more fun. Do 3 sets of 15 reps or what ever you are comfortable with. 

Goblet Squat

This is the backwards push up machine. You can do this in a regular chair anywhere.  This just ads more weight so you can get more definition.  Do 3 sets of 15 reps.

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