BYONDFit Instructions

Performing exercises with the correct form is paramount so that you remain injury free and get the most out of the movement. Below are a curated list of exercise demonstrations from trusted professional sources.

Basic pushups - https://www.muscleandstrength.com/exercises/push-up.html

Diamond pushup - https://www.muscleandstrength.com/exercises/close-grip-push-up.html

Decline pushup - https://www.muscleandstrength.com/exercises/decline-push-up

Wide pushup - https://www.muscleandstrength.com/exercises/wide-grip-push-ups.html

Incline pushup - https://www.muscleandstrength.com/exercises/incline-push-ups.html

Staggered pushup-  https://www.bodybuilding.com/exercises/staggered-push-up

Raised leg pushup- https://www.muscleandstrength.com/exercises/1-leg-pushup.html

Dips- https://www.muscleandstrength.com/exercises/chest-dip.html

T pushups - https://www.muscleandstrength.com/exercises/t-push-up

Plyo pushup - https://www.muscleandstrength.com/exercises/plyometric-push-up

Spiderman pushups - https://www.muscleandstrength.com/exercises/spiderman-push-up

Dumbbell pullover - https://www.muscleandstrength.com/exercises/dumbbell-pullover.html  (perform this basic motion using the floor )

Floor press - https://www.muscleandstrength.com/exercises/dumbbell-floor-press.html

Flies - https://www.muscleandstrength.com/exercises/dumbbell-flys.html (perform using floor as an alternative for the bench)

Floor press- https://www.muscleandstrength.com/exercises/one-arm-bottoms-up-kettlebell-floor-press

Pullover - https://www.muscleandstrength.com/exercises/dumbbell-pullover.html  (perform this basic motion using the floor and use kettlebell as alternative )

Basic squats 

Jump squats - https://www.muscleandstrength.com/exercises/bodyweight-jump-squat.html

Alt lunges - https://www.muscleandstrength.com/exercises/bodyweight-lunge.html

Jump lunges -

Split squats- https://www.muscleandstrength.com/exercises/split-squat

Bulgarian split squats - https://www.muscleandstrength.com/exercises/one-leg-dumbbell-squat-aka-bulgarian-squat.html (perform without dumbbells)

Calf raises -  https://www.muscleandstrength.com/exercises/bodyweight-standing-calf-raise.html

Single leg calf raises - https://www.muscleandstrength.com/exercises/one-leg-standing-calf-raise.html

Nordic curls- https://www.muscleandstrength.com/exercises/nordic-hamstring-curl-bodyweight (use chair or any structure you may have at home to lock your heels)

Lateral squats - https://www.bodybuilding.com/exercises/lateral-squats

Squat + knee to elbow 

Curtsey lunge - https://www.muscleandstrength.com/exercises/lateral-lunge-to-drop-lunge

Donkey Calf raises - https://www.muscleandstrength.com/exercises/donkey-calf-raise.html

Goblet Squat - https://www.muscleandstrength.com/exercises/dumbbell-goblet-squat

Split Squat - https://www.muscleandstrength.com/exercises/dumbbell-split-squat

Bulgarian Split Squat- https://www.muscleandstrength.com/exercises/one-leg-dumbbell-squat-aka-bulgarian-squat.html

Lunges - https://www.muscleandstrength.com/exercises/dumbbell-walking-lunge.html (perform in a stationary position instead of walking)

Rdls- https://www.muscleandstrength.com/exercises/kettlebell-romanian-deadlift (keep same form using dumbbells instead)

Calf raises -  https://www.muscleandstrength.com/exercises/bodyweight-standing-calf-raise.html (perform holding dumbbells for added resistance)

Hip swings- https://www.muscleandstrength.com/exercises/kettlebell-swing (use dumbbell as a replacement for kettlebell)

Kettlebell

Hip swings- https://www.muscleandstrength.com/exercises/kettlebell-swing

Goblet squats - https://www.muscleandstrength.com/exercises/kettlebell-goblet-squat

Rdls- https://www.muscleandstrength.com/exercises/kettlebell-romanian-deadlift

Calf raises - https://www.muscleandstrength.com/exercises/bodyweight-standing-calf-raise.html (perform holding kettlebell)