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The Swiss ball crunch is one of those abs exercises that really pushes your mid-section to its limit, when done properly. Our form guide shows you exactly how!

Doing a Swiss ball crunch with the correct form will strengthen your core and abs, which is important for posture and back stability. It will develop your abs too, but you need to remember that doing these alone will not give you a 6-pack.

As I mention in the video, healthy eating plays its role in getting a 6-pack too, so if you need to get your diet in check, you can get a copy of our “1-Day Meal Plan” right here.

Take a look at our video tutorial below, to see the fine form points of this exercise and if you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page.

The overhead dumbbell extension is an often forgotten triceps exercise, but a very effective one when it is used properly. I will show you exactly how to do it with perfect form, below.

The overhead dumbbell extension works the triceps and is perfect for building bigger arms as 2/3 of your upper arm is made up of triceps muscles. Lots of guys looking to build bigger arms go for biceps exercises, but triceps is the way to go.

As you will see from the video tutorial below, there are a few form points that will be key to make sure you squeeze every ounce of muscle gain from this great exercise.

If you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page.

If you want to know how to do burpees, then we have just what you need. Below, we show you a full video tutorial and have a complete step-by-step guide you can use as a reference!

Burpees are one of those exercises you must have in your workout program, as it is hugely effective at burning a ton of calories. It works almost every muscle in your body, which is what makes it so essential to include.

Burpees are made up of 3 basic exercises, which are the squat thrust, the plank, and the squat jump. Some variations also throw in a push up too.

As you will see from the step-by-step, you start in a plank position, do a squat thrust, explode up into a squat jump, then go back to the plank. You can do these for a time limit or have a set number of reps to complete.

Take a look at our video tutorial below where I guide you through the exercise and outline the main technique points of how to do burpees.

If you need something to print off and take to the gym, then you can find our step-by-step exercise technique further down this page.

If you want to know how to do lunges, then you have come to the right place. We have a full video tutorial and exercise guide right here for you, showing you exactly how to do lunges with perfect form!

Lunges are a great lower body exercise, working Hamstrings, Quads, Calves, and Core. It is perfect for including bodyweight lunges in a cardio workout to burn calories or for using as a muscle gain exercise, by using dumbbells.

Lunges can be done anywhere and in a variety of ways.

You can do alternating lunges, as we show you in the video below, or you can do static lunges (one leg at a time), or even plyometric lunges if you are an advanced trainer and feel it is safe on your joints.

Take a look at our video tutorial below where I guide you through the exercise and outline the main technique points of how to do lunges.

If you need something to print off and take to the gym as a reminder, the step-by-step exercise technique is further down this page.