Muscles and Exercises

Gastrocnemius- Exercises

3- directional calf raises, imaginary jump rope, Jump twists, line jumps.

Gluteus Maximus- Exercises

Air squats, sumo squats, single leg thrusts, hip thrusts, donkey kicks, deadlifts, standing side lift.

Triceps

Back of upper arm; Extends your arm

Quadriceps- Exercises

Backward lunge, steam engine, plate split squat, balance lunges, mountain climbers, lunge/front kick, single leg wall squat, chair salutation.

Abdominal- Exercises

Butterfly-sit ups, crunches, v-ups, alternating toe-touches, hip raise, flutter-kicks, side crunch.

Gastrocnemius

Calf muscle; points toe

Triceps- Exercises

Diamond push-ups, tricep extension, laying down tricep extensions, dips.

Hamstrings- Exercises

Good mornings, ham-glute drops, step-ups with weights, one legged dead-lifts, inch worm.

Deltoid- Exercises

Lateral raises, front raise, transverse twists, arnold press, arm circles, pike push-ups.

Latissimus Dorsi- Exercises

Pull-ups, pull-over, supermans, wood chopper, two arm rows. one arm row.

Pectoralis- Exercises

Push-up, chest expansions, floor chest flys, dumbbell floor press, bench press.

Trapezius- Ecercises

Seated shoulder press, upright row with plate, shoulder shugs, shoulder blade squeeze, face pulls.

Bicep- Exercises

Shoulder taps, cross punches, vertical punches, bicep curls, hammer curls.

Quadriceps

a muscle group consisting of four muscles that are located along the front of the thigh; Brings the thigh to the chest and extends the knee.

Hamstrings

back of thigh; lifts leg backward and bend the knee

Pectoralis

chest muscle; brings arms together

Gluteus Maximus

lifts legs backward

Latissimus Dorsi

pulls arm backward

Deltoids

shoulder muscles; brings arm forward, back, and up.

Abdominals

stomach muscles; pulls torso towards knees

Biceps Brachial

upper arm; brings forearm towards bicep

Trapezius

upper back; lifts arms above head