Into Fitness
Jean Visser – Personal Trainer, Peak Performance, & Conditioning Coach
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EXERCISES
Abs
Back
Biceps
Cardio Intervals
Chest
Compound
Legs
Shoulders
Triceps
ABOUT
CONTACT
ABS
90 degree crunch - toward heel
90 degree crunches
Crunches - arms flat
Crunches
Flutter kicks
Hanging knee raises
Hanging leg raise
Leg lift crunches
Lying leg raises
Plank w alternating hip extension
Plank w alternating shoulder flexion
Plank w shoulder flexion
Plank
Plate crunches
Plate rotation
Pulse ups
Reverse crunches
Roman chair knee raises
Roman chair leg raise
Roman chair reverse crunch
SB crunches - legs on ball
SB crunches
SB Jack knives
Jack Knives
Scissor kicks
Side crunch
Standing cable crunches
Straight arm plank - knee to opposite elbow
Straight arm plank
Unilateral knee in crunch
V up Crunches
BACK
Single Arm Close Grip Cable Rows
Single Arm Overhand Grip Cable Rows
Supermans
Wide Grip T-Bar Row
Travelling Pull Up
Underhand Grip Cable Rows
Vertical Seated Rows
Wide Grip Lateral Pulldown
Wide Grip Pull-ups
Wide Hammer Grip Low Rows
Alt Arm and Leg Raises
Back Extension
Bent Over Rows - OH Grip
Barbell Shrugs
Bent Over Rows Underhand Grip
Cable Rope Rows
Underhand Grip Lat Pulldown
Underhand Grip Pullups
Dumbbell Shrugs
Close Grip T-Bar Rows
Close Grip Low Rows
Underhand Grip Low Rows
Wide Grip Low Rows
Overhand Grip Cable Rows
One Arm Dumbbell Rows
Overhand Grip One Arm Dumbbell Rows
Progressed Alt Arm and Leg Raises
Rolling Shrugs
Rope Low Rows
BICEPS
Dumbbell Curls
Dumbbell Preacher Curl
Wrist Curls
Hammer Curls
High Pulley Curls
Incline Dumbbell Curls
Low Pulley Curls
Preacher Curl with EZ Bar
Prone Barbell Curls
Reverse Grip EZ Bar Curls
Reverse Wrist Curls
Seated Alt Dumbbell Curls
Seated Dumbbell Curls
Static Dumbbell Preacher Curl
Supine Curls
Wide Grip Barbbell Curls
Wide Grip EZ Bar Curls
Alt Dumbbell Curls
Alt Incline Dumbbell Curls
Close Grip Barbell Curls
Close Grip EZ Bar Curls
Concentration Curls
CARDIO INTERVALS
DB Deadlift
Alt DB Deadlift
Alt leg jumps
Box jumps
Burpee with push up
In out squat jumps
In out step jumps
Burpee with Bosu raise
Plank jacks
Plank with arm rotation
Plank with toe tap
Plank with unilateral hip abduction
Plank with unilateral hip extension
Mountain Climbers - Bosu
Side barrier jumps
Step runs
Step ups
Toe taps
V Jumps
Standing plyo butt kicks
CHEST
Flat Ez bar pullover
Incl Bb bench press
Incl cable flyes
Incl cable presses
Incl Db flyes
Incl Db presses
Incl Ez bar pullover with press
Incl Ez bar pullover
Low pulley cable raise
Pushups
Seated chest press
Standing cable flyes
Standing cable presses
Unilateral Low pulley cable flyes
Upright cable flyes
BB Bench Press
BO Cable flyes
Chest Dips
Flat cable flyes
Flat Cable Presses
Flat DB Flyes
Flat DB Press
Flat Db pullover
Flat Ez bar pullover with press
COMPOUND
Bicep Curl to Reverse Grip Shoulder Press
Burpee to Pull-up
Centipede with Pushup to Shoulder Press
Centipede with Push up
Dumbbell Cleans
Dumbbell Squat to Bicep Curl to Shoulder Press
Dumbbell Squat to Bicep Curl
Dumbbell Swings
Deadlift to Bicep Curl
Deadlift
Front Squat - Shoulder Press - Back Squat - Shoulder Press
Lunge with Lateral Raise
Plyo Pull Ups
Stability Ball Push Up with Roll In
Stability Ball Squat
Standing Military Press to Front and Back
Step Up to Squat to Shoulder Press
Step Up with Shoulder Press
Stiff Legged Deadlift to Bicep Curl
LEGS
Calf presses - Feet close
Leg press - Feet close
Db split squats
Db squats
DB stifflegged deadlift
Leg Press - Feet high
Forward to reverse lunge
Hack squats
Leg extension
Lying leg curls
Seated leg curls
Sumo squats
Unilateral Db calf raise
Unilateral leg extension
Unilateral leg press
Unilateral lying leg curl
Unilateral OH plate lunges
Unilateral seated leg curl
Leg press - Legs wide
Adduction machine
Bridge
Unilateral (single) Bridge
Alt Lunges
DB walking lunges
Abduction Machine
Alt leg extension
Alt lying leg curls
Alt OH plate lunges
Alt seated leg curls
BB squats
BB stiff-legged deadlift
BW jump squats
Calf presses - Toes outward
Calf raises - Feet close
Calf raises - Toes outward
SHOULDERS
Unilateral Cable lateral raises
Unilateral Db BO rear delt flyes - OG
Unilateral Db BO rear delt flyes
Unilateral DB front raise
Unilateral Db lateral raise - OG
Unilateral Db lateral raise - UG
Unilateral Db lateral raise
Unilateral Plate lateral raises
Unilateral cable front raise - OG
Upright rows - CG
Upright rows - WG
Unilateral Db Front raise - HG
Alt Db front raises
Bb front raises - CG
Cable lateral raise - OG
Cable lateral raise - UG
Db BO rear delt flyes
Db lateral raises
Db shoulder press
Face pulls
Low pulley Rope upright rows
Low pulley upright rows - CG
Low pulley upright rows - WG
Military press
Plate lateral raises
Plate raise with press
Plate raises
Seated Db presses
Seated Unilateral Db lateral raise
Unilateral cable front raise
TRICEPS
Bench Dips with Plates
Bench Dips
Close Grip Barbell Press
Close Grip Pushdown
Close Grip Pushups
Dumbbell Overhead Extension
Overhead Rope Extension
Reverse Grip Pushdown
Roman Chair Dips
Rope Pressdown
Rope Pushdown with Twist
Single Arm Pushdown
Single Arm Reverse Grip Pulldown
EZ Bar Skull Crushers
Barbell Skull Crushers
Dumbbell Skull Crushers
Tricep Kickbacks
Wide Grip Pushdown
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CARDIO INTERVALS
Short, high-intensity exercise periods alternated with periods of rest.
