FC212.12 Video

Exercise name: Crunch, Medicine Ball Overhead. This crunch is an effective exercise for developing the abs, and is performed by performing a normal crunch with a medicine ball overhead for added resistance. For more great ab exercises visit WorkoutBOX.com.

Exercise name: Crunch, Hands to Floor. This crunch is an effective exercise for developing the abs, and is performed by crunching enough so that the hands move 6 inches across the ground. For more great ab exercises visit WorkoutBOX.com.

Exercise name: Crunch, Hands Behind Head. This crunch is an effective exercise for developing the abs, and is performed by bending the knees, placing the hands behind the head, performing a crunch. For more great ab exercises visit WorkoutBOX.com.

Exercise name: Crunch, Elbow to Knee. This crunch is an effective exercise for developing the abs, and is performed by bending the knees and bringing one elbow to the opposite knee. For more great ab exercises visit WorkoutBOX.com.

Exercise name: Crunch, Elevated Legs. This crunch is an effective exercise for developing the abs, and is performed by performing a normal crunch with the legs elevated. For more great ab exercises visit WorkoutBOX.com.

Exercise name: Iron Cross. The iron cross is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching one elbow to the opposite knee. For more great ab exercises visit WorkoutBOX.com.

Exercise name: Double Up V Sit Up. The double up v sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching up to bring them all together twice. For more great ab exercises visit WorkoutBOX.com.

Exercise name: V Sit Up. The v sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching up to bring them all together. For more great ab exercises visit WorkoutBOX.com.

Exercise name: X Sit Up. The x sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching up to bring them all together. For more great ab exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Shoulder Shrug. The shrug is an effective exercise for developing the traps, and is performed by gripping dumbbells and shrugging the shoulders. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Seated Arnold Press. The arnold press is an effective exercise for developing the deltoids, and is performed by pressing overhead while rotating the arms. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Standing Arnold Press. The arnold press is an effective exercise for developing the deltoids, and is performed by pressing overhead while rotating the arms. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Standing Alternating Arnold Press. The arnold press is an effective exercise for developing the deltoids, and is performed by pressing overhead while rotating the arms. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Squat Press. The squat press is an effective exercise for developing the deltoids and quads, and is performed by squatting, pressing overhead, and extending the arms. For more great shoulder exercises and leg exercises visit WorkoutBOX.com.

Exercise name: Power Jerk. The power jerk is an effective exercise for developing explosive power, and is performed by bending the knees, pressing overhead, and dropping under to catch the weight. For more great shoulder exercises and leg exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Shoulder Press. The shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Shoulder Press, Neutral Grip. The shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Push Press. The push press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms, only slightly using the legs. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Alternating Shoulder Press. The shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Barbell Push Press. The push press is an effective exercise for developing the deltoids, and is performed by pressing a bar overhead, extending the arms - only slightly using the legs. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Barbell Military Press. The military press is an effective exercise for developing the deltoids, and is performed by pressing a bar overhead, extending the arms. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Bent Over Row. The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. For more great back exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Upright Row. The upright row is an effective exercise for developing the lats and traps, and is performed by lifting the weight and bringing the elbows to the ceiling. For more great back exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Alternating Upright Row. The upright row is an effective exercise for developing the lats and traps, and is performed by lifting the weight and bringing the elbows to the ceiling. For more great back exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Lateral Raise, Static Holds. The lateral raise is an effective exercise for developing the deltoids, and is performed by extending the arm to the side of the body with the elbow extended. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Kneeling Dumbbell Row. The kneeling row is an effective exercise for developing the lats, and is performed by kneeling on a bench and performing a row, squeezing the shoulders together. For more great back exercises visit WorkoutBOX.com.

Exercise name: Plank Row. The plank row is an effective exercise for developing the lats and core, and is performed by performing a row from the plank pose, squeezing the shoulders together. For more great back exercises visit WorkoutBOX.com.

Exercise name: Barbell Bent Over Row. The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. For more great back exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Front Raise, Static Holds. The front raise is an effective exercise for developing the deltoids, and is performed by extending the arm in front of the body with the elbow extended. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Barbell Bent Over Row. The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. For more great back exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Bent Over Row, Reverse Grip. The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. For more great back exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Bent Over Row, Neutral Grip. The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. For more great back exercises visit WorkoutBOX.com.

Exercise name: Mountain Climbers. The mountain climbers is an effective exercise for developing the legs and core, and is performed by switching the position of the legs while in a plank pose. For more great leg exercises visit WorkoutBOX.com.

Exercise name: Bent Over Lateral Raise. The bent over lateral raise is an effective exercise for developing the delts and lats, and is performed by bending at the waist and lifting dumbbells the the side of the body with the elbows bent. For more great shoulder exercises and back exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Lateral Raise. The lateral raise is an effective exercise for developing the deltoids, and is performed by extending the arm to the side of the body with the elbow extended. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Front Raise, Alternating. The front raise is an effective exercise for developing the deltoids, and is performed by extending the arm in front of the body with the elbow extended. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Alternating Explosive Step Up. The step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body up. For more great leg exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Full Clean. The full clean is an effective exercise for developing explosive power, and is performed by extending the knees, ankles and hips, dropping under and catching the weight. For more great leg exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Front Raise, Alternating, Static Holds. The front raise is an effective exercise for developing the deltoids, and is performed by extending the arm in front of the body with the elbow extended. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Dumbbell Front Raise. The front raise is an effective exercise for developing the deltoids, and is performed by extending the arm in front of the body with the elbow extended. For more great shoulder exercises visit WorkoutBOX.com.

Exercise name: Wall Sit. The wall sit is an effective exercise for developing the quads, and is performed by holding a sub 90 degree squat against a wall. For more great leg exercises visit WorkoutBOX.com.

Exercise name: Walking Lunge with Stretch. The walking lunge stretch is an effective exercise for dynamically cooling down, and is performed by performing a lunch with each step, stretching between reps. For more great stretching exercises visit WorkoutBOX.com.

Exercise name: Low Squat Ankle Hop. The low squat ankle hop is an effective exercise for developing the quads and glutes, and is performed by starting in a squat and slightly extending forcefully to jump. For more great leg exercises visit WorkoutBOX.com.

Exercise name: Alternating Sideways Explosive Step Up. The step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body up. For more great leg exercises visit WorkoutBOX.com.

Exercise name: Walking Rainbow Lunge, Medicine Ball. The walking rainbow lunge is an effective exercise for dynamically warming up, and is performed by performing a lunch with each step, rotating the arms. For more great leg exercises visit WorkoutBOX.com.

Exercise name: Low Squat Ankle Hop with Vertical Jump. The low squat ankle hop is an effective exercise for developing the quads and glutes, and is performed by starting in a squat and slightly extending forcefully to jump. For more great leg exercises visit WorkoutBOX.com.

Exercise name: Explosive Step Up. The step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body up. For more great leg exercises visit WorkoutBOX.com.

Exercise name: Explosive Step Up. The step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body up. For more great leg exercises visit WorkoutBOX.com.

Exercise name: Alternating Step Up Knee Up. The step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body and the opposite knee up. For more great leg exercises visit WorkoutBOX.com.

Exercise name: Step Up Knee Up. The step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body and the opposite knee up. For more great leg exercises visit WorkoutBOX.com.