This can be Done with No Equipment

Dumbbell

Training Bench

Treadmill

Yoga Mat

Barbells

Stationary Bike

Rowing Machine

Ellipticals

Jump Rope

Resistance Bands

Stability Ball

Blocks/Jump Box

Kettlebell

Battle Rope

Spin Bike

Pole

Stair Climber

Gym Racks & Rigs

Specialty Machines

Strength

Power

Cardio

Pilates

Dance

HIIT

Barre

Yoga

Boxing

Kickboxing

Cycling

Running

Bounce

Sculpt

Flexibility

Mobility

Low Impact

Core

Pre- & Postnatal

Meditation

Martial Arts

Plyometrics

Gymnastics

Pole Fitness

Tai chi

Interval Training

Sports

Nutrition & Diet

Balance

if you don't have access to the thigh machine you are able to use resistance bands. 

If the jump hop it to much you may do alt knee raise or calf raises
 Let me know what you think of it and what you would like to workout next. 
https://yourcoachmarlin.issacertifiedtrainer.com/
https://youtube.com/@marlinsoiceysims3752?si=IqCnSYTcyNgKYhPL

Good Leg Workout For you

A high cardio workout combined with core exercises can be incredibly beneficial. This type of training strengthens your heart and lungs while also building a strong, stable core. Focusing on core strength improves posture and balance, which are essential for everyday activities. Furthermore, a strong core supports the body during high-intensity cardio exercises, reducing the risk of injury.  


Core exercises 

Back attack! Strengthen your back muscles. 
1. Barbell Bent Over Row 4x5
2a. Single Arm Row 3x8
2b. Rear Delt Fly 3x8
3a. Lat Pull Down 3x10
3b. Seated Row 3x10
4a. Cable Pull Over 3x10
4b. Kneeling Single Arm Lat Pull 3x10 each

Wide Back Wednesday

Sculpting your physique with dumbbells offers remarkable advantages for overall fitness.  The versatility of dumbbells allows for targeted muscle isolation, promoting balanced strength development.  Free weights engage stabilizing muscles, enhancing core strength and improving balance.  Dumbbell workouts can be easily adapted to various fitness levels, from beginner to advanced.  Incorporating dumbbells into your routine contributes to increased muscle mass, improved bone density, and a sculpted, toned appearance.


Sculpting w/ Dumbbells 

Strengthening your back and shoulders offers incredible benefits for posture and overall physical well-being.  These muscle groups play a crucial role in supporting your spine and maintaining proper alignment.  Barbell exercises, in particular, can effectively target these areas, promoting muscle growth and strength development.  A strong back and shoulders contribute to improved athletic performance and reduce the risk of injuries. Consider incorporating barbell exercises into your fitness routine for a healthier and stronger upper body.


Barbell exercises 

Strengthen your back and unlock better spine mobility in just 30 minutes with this at-home workout using a resistance band. This session is all about building a stronger, more stable back while improving flexibility and movement through the spine - perfect if you spend a lot of time sitting or want to support better posture and daily movement.

No warm-up or cooldown is needed for this one, so you can jump right in. The exercises are low-impact but highly effective, helping you reduce tension, support your core, and build long-term strength. Grab your resistance band and let’s give your back the attention it deserves!

 Video thumbnail: 30 Min BACK Strength and SPINE Mobility 30 Min BACK Strength and SPINE Mobility

Feel stronger across your entire upper body with this strength training circuit workout!

Length: ~18 mins

Equipment: 1 set of weights (~5-15lbs)

Upper Body Circuit

Here is an exercise that will help develop shoulder strength, core stability, and balance. It is a full body exercise that you can use to develop stronger punches for your heavy bag workouts. 

Left-Right Chest Pass

why do you do pull ups so much

5 things you must do to make progress in 2025

Full body clean workout
Hang Clean 5x5
2. Back Squat 5 Reps @
62% 67% 72% 75%.
3a. DB Incline Press
4x10
3b. DB Single Arm Row (each arm)
4x10
Core/Cardio:
A. DB Farmers Walk 5x40 steps
B. KB Swings (Heavy) 5 × 10

Clean up clean up everybody everywhere

This will be an upper-body cable workout!
I recommend 3 sets 8-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

Cable UB Workout

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