Alpha Training

Speed Skaters This is a beginner cardiovascular exercise that targets your iliotibial bands and hip abductors, but you also work your hamstrings, glutes, and calves. It is considered a full-body workout because it activates your entire body with a single...

Super-Pump Arm As classic as a peanut butter and jelly sandwich, biceps-and-triceps supersets is a tried-and-tested technique for building serious arms in one workout. Team Bodybuilding.com and MuscleTech-sponsored athlete Abel Albonetti is ready to share his particular brand of supersetting...

Shoulder Flexing This is a resistance exercise for your shoulders and upper back, it will help you build up strength and stabilize your upper back muscles. Shoulder Flexing Step by Step Stand with your feet together holding your dumbbells. Now lift...

Lower Back Extension Our back can receive a lot of abuse during a workout. The best way to protect it is to add a stretching session in your workout. This is a beginner exercise and it will help you relax...

Lunge The Lunge is a beginner exercise that will strengthen your quadriceps and will stabilize your hips. A great workout to shape up your legs. This workout engages your core and abdominal muscles. Lunge Step by Step Stand with one leg stepped...

Pull Up Wide Grip This is an intermediate exercise that will strengthen your upper body. Pull Up Wide Grip Step by Step Place your hands on the bar away from you. Pull yourself up until your chest touches the bar. Now...

Pull Up Reverse Grip This is a beginner level exercise that will strengthen your upper body, you will work your biceps. This is a wonderful exercise to add to your current training routine. Pull Up Reverse Grip Step by Step Get...

Pull Up Mountain Climber Grip This is an intermediate exercise that will strengthen your upper body by using your own body weight. Pull Up Mountain Climber Grip Step by Step Get in front of the bar and place one hand in...

Pull Up Neutral Grip This is an intermediate exercise used in special forces. It is a fundamental upper body movement where you pull your entire body. Heavier people will tend to have trouble since it will require more power. Pull Up...

Leg Levelers This is a beginner exercise, it will help you strengthen your abs and hip flexors. Leg Levelers Step by Step First, you will need to lie on your back with your legs straight. Place your hands under your behind. ...