Physical fitness exercises to help you create your workout program

Here are some basic physical fitness exercises.

At the centre of safe and effective resistance training lies correct form and technique. Proper execution of exercises promotes injury-free results and leads to time-efficient workouts.

Whether you call them weight training diagrams, illustrations or animations- they are essentially photographs depicting proper exercise form that include brief weight training instructions.

This partial listing includes free weight training exercises using dumbbells and barbells because this is the type of basic fitness equipment most people have available to them in their homes.

The list also includes simple bodyweight exercises for those of you who do not have, or do not wish to use any fitness equipment.

You’ll also find some physical fitness exercises using classic exercise machines found in most health clubs and which are often part of a typical multi-station home gym.

This list of physical fitness exercises was created with Personal Trainer On The Net tools and technology:

*Please Click On The Exercise Demonstration Links Below To View The Exercise Illustrations (sorted by body groups)*


Chest Exercises:

-Chest Press - On Bench With Barbell
-Chest Press - Incline Barbell
-Chest Press - On Bench With DB
-Chest Press - Incline Dumbbell
-Chest Fly - DB On Bench
-Push Up
-Push Up - w/ Rotation w/ DB
-Push Up - On MB w/ Lateral Roll
-Prone Runners


Back Exercises:

-Row - Seated
-Lat Pull Down
-Pull Down - Straight 2 Arm
-Pull Up
-Climbers Chin Ups
-Row - Bent Over With Barbell
-Romanian Deadlift - With Barbell
-Pullover - On Bench With DB
-Row - Bent Over 1 Arm (On Bench)
-Cobra - Standing 1 Leg With DB


Shoulder Exercises:

-Side Lying Shoulder Extension Rotation
-Shoulder Press - Seated
-Shoulder Press - Seated Barbell
-Row - Upright With Barbell
-Shoulder Press - Seated On Bench With DB
-Row - Upright With DB
-Rear Delt Fly
-Lateral Raise - Seated On Bench
-Front Raises - Standing With DB
-PNF Pattern With DB
-Shoulder Shrugs - Barbell
-Shoulder Shrugs - DB


Arm Exercises:

-Bicep Curl - Seated
-Preacher Curl - Seated
-Bicep Curl - Standing Barbell
-Bicep Curl - Standing (1 Arm)
-Bicep Curl - Standing 1 Leg
-Dips - Bodyweight
-Dips - Bench
-Tricep Extension - Seated
-Tricep Push Down - Cable Rope Grip
-Triceps Extension – Supine DB on Bench
-Tricep Extension - On SB


Core - Abdominals Exercises:

-Abdominal - 4-Point Drawing-In Maneuver
-Abdominal Draw Leg Slide
-Abdominal Crunch - On Floor
-Abdominal - Weighted SB Sit Up
-Abdominal Crunch - Heel on Toe
-Supine Knees Up (Reverse Crunch)
-Leg Lowering Progression
-Side Iso-Abs w/ Crunch
-Reverse Trunk Curl - With SB
-Abdominal Crunch - SB Oblique Against Wall
-Lateral Trunk Flexion
-Supine Bicycle
-Abdominal Crunch - Kneeling (Free Motion)
-Lunge - w/ Twist
-Twist - on SB w/ Tubing
-Cable Rotation - 2 Arm Standing
-Wood Chop - 2 Arm High/Low (Free Motion)
-Wood Chop - 2 Arm Low/High Standing


Hips and Glutes Exercises:

-Bridge - Floor
-Bridge - Supine With Tubing
-Quadruped Butt Blaster (1 Arm Raised)
-Quadruped Arm Opposite Leg Raise
-Iso Abs - Side With Abduction
-1 Leg 1 Arm Opposite Leg Reach
-Lunge - Sagittal w/ Anterior Reach (Rotational Reach)
-Lunge - Frontal w/ Anterior Reach (Rotational Reach)


Leg Exercises:

-Squat - 2 Leg (Free Motion)
-Squat - Back w/ Barbell
-Squat to 2 Arm DB Press
-Squat - Prisoner
-Squat - 1 Leg
-2 Leg Extension – Seated
-Leg Curl - Prone
-Calf Raise - Seated
-Calf Raise - Standing
-Calf Raise - Standing (1 Leg)

The National Strength And Conditioning Association (NSCA) provides performance analysis video demonstrations of over 45 weight training exercises.

You are encouraged to view these free exercise videos to enhance your understanding of correct form and technique, and proper exercise movement:

Exercise Video Demonstrations

Also, you can find an excellent exercise database, courtesy of MyFit.ca, simply by selecting an exercise by the type of equipment you have, by muscle group you would like to workout, or by type of training you are interested in:

As with any exercise, you should know that all forms of exercise pose some inherent risks and that not all the exercises presented here are suitable for everyone.

Do not take risks beyond your level of experience, aptitude, training and fitness.

To reduce the risk of injury, consult with your physician before beginning any exercise or dietary program.

Use some of these physical fitness exercises to create your own safe and effective workouts.

Note: This Exercise Library contains three sections:

-Physical fitness exercises

-Stability ball exercises

-Stretching exercises

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