TinaJuanFitness.info

• Exercise Guidelines
  • Arthritis
  • Asthma
  • Diabetes
  • Hypertension
  • How to gauge exercise intensity
  • Low Back Pain
  • Obese
  • Older Individuals
  • Pregnancy
  • NEW! Mini Workouts
    
• Neck
  • Strengthening Exercise
  • Stretching Exercise
  • Neck and Shoulder Stretch
  • Neck Side Bend
• Shoulders
  • Strengthening Exercise
  • Alternating Front Arm Raise
  • External Rotator Cuff with Dumbell
  • External Rotator Cuff with Rubber Band
  • Incline Side-lying Raise
  • Internal Rotator Cuff with Dumbell
  • Internal Rotator Cuff with Rubber Band
  • Lat Raise
  • One Arm Lat Raise
  • One Sided Lateral Raise with Dumbell
  • Overhead Dumbbell Press
  • Overhead Dumbbell Press on Stability Ball
  • Prone Middle and Lower Back Strengthener
  • Prone Opposite Arm & Leg on Ball
  • Prone Overhead Lift
  • Prone Pillow Lift
  • Rear Deltoid Row with Rubber Band
  • Rubber Band Pullback on Stability Ball
  • Side Arm raise with Rubber Band
  • Seated Shoulder Press with Rubber Band
  • Side Arm Raise
  • Side Arm Raise on Stability Ball
  • Side-Lying Rear Shoulder Raise
  • Standing One Arm Row with Twist
  • Straight Arm Shoulder Ext w Rubber Band
  • Thirty-degree Bent Lateral Raise
  • Stretching Exercise
  • Cat Twist
  • Front of the Shoulder Stretch
  • Back of the Shoulder Stretch
• Chest
  • Strengthening Exercise
  • Chest Press
  • Chest Press with Stability Ball
  • Chest Squeeze with Rubber Band
  • Dumbell Flyes
  • High Plank
  • Lateral Push Up
  • Letter-V Arms
  • Letter-V Arms and Legs
  • Letter-V Opposite Arms and Legs
  • Letter-V Same Arms and Legs
  • Modified Push-up
  • Narrow Pushup
  • One Arm Chest Press
  • Partner Chest Flye with Rubberband
  • Plank on Stability Ball
  • Stretching Exercise
  • Active Chest Stretch
  • Crossover Stretch
  • Pole Chest Stretch
  • Supine Backward Bend on Stability Ball
  • Swiss Army Knife Stretch
• Biceps and Triceps
  • Strengthening Exercise
  • 45 Degree Bent Over Triceps
  • 45 Degree Bent Over Upright Row
  • Alternating Biceps Curl
  • Bicep Curl on Stability Ball
  • Bicep Curl with Tubing
  • Concentration Bicep Curls
  • Double Tricep Kickback
  • Hammer Curls
  • Knee Supported Bicep Curl
  • Narrow Pushup
  • Overhead Tricep Press
  • Overhead Tricep Press with Rubberband
  • Partner Tricep/Bicep with Rubberband
  • Rubberband Standing Tricep Kickback
  • Standing Triceps Kickback
  • Standing Triceps with Rubberband
  • Supine Triceps Extension
  • Supine Triceps Extension on Stability Ball
  • Triceps Dip
  • Triceps Dip on Stability Ball
  • Triceps Kickback
  • V-sit Dumbell Hammer Curl
  • V-sit Rubber Band Hammer Curl
  • Stretching Exercise
  • Triceps and Lateral Torso Stretch
  • Triceps Stretch
• Wrists
  • Strengthening Exercise
  • Wrist Strengthener with Dumbbells
• Latissimus Dorsi and Middle Back
  • Strengthening Exercise
• Back Extension on Stability Ball
• Bench One Arm Row
• Bench Pullover
• 45 Degree Bent-over Narrow Row
• 45 Degree Bent-over Upright Row
• Isolated Scapular Retraction
• Lateral Stretch on Stability Ball
• One-Sided Seated Row with Rubberband
• Partner Row with Rubber Band
• Prone Overhead Lift
• Prone Pillow Lift
• Prone Wide Row on Stability Ball
• Pullback with Rubber Band on Stability Ball
• Pulldown with Rubberband on Stability Ball
• Pullover on Stability Ball
• Rear Deltoid Row with Rubber Band
• Seated Row with Rubberband
• Standing One Arm Row
• Standing One Arm Row with Twist
• Straight Arm Shoulder Ext w Rubber Band
• Unsupported Cobra
  
• Stretching Exercise
• Bent-Over Stretch
• Kneeling Bent Over Stretch on Stability Ball
• Mermaid Stretch
• Pole Back Stretch
• Pole Side Stretch
• Seated Lat Stretch on Stability Ball
• Side Stretch
• Sideways Door Stretch
• Standing Lateral Stretch with Stability Ball
• Standing Moon
• Upper Back Wall Stretch
• Wall Lateral Stretch with Stability Ball
• Abs
  • Strengthening Exercise
  • 45 Degree Scissors
  • Abdominal Crunch with Mini Ball
  • Abdominal Crunch on Floor with Stability Ball
  • Abdominal Crunch with Mini-Ball Lumbar Support
  • Abdominal Crunch with Sidebend
  • Abdominal Crunch with Straight Legs
  • Abdominal Curl with Partially Extended Legs
  • Abdominal Rocker
  • Abdominal Slide
  • Abdominal Sliding leg series
  • Backward Bend to Abdominal Crunch with Mini Ball
  • Basic Abdominal Crunch
  • Bend and Stretch on Mini Ball
  • Bent Double Leg Lower and Raise
  • Bent Leg Lower and Raise on Mini Ball
  • Bent Single Leg Lower and Raise
  • Boat Pose
  • Criss-cross Crunch with Mini Ball
  • Dead Bug
  • Decline Bench Crunch
  • Diagonal Crunch on Bench
  • Diagonal Tilt Oblique Crunch
  • Frog Kick on Mini Ball
  • Half Rolldown with Mini-ball
  • Half Sit-up with Mini-ball
  • Hanging Side Crunch
  • Horizontal Scissors on Mini Ball
  • Letter-V Arms and Legs
  • Letter-V Opposite Arms and Legs
  • Letter-V Same Arms and Legs
  • Oblique Crunch
  • Oblique Crunch with Mini Ball Lumbar Support
  • Oblique Crunch on Mini Ball
  • Oblique Curls
  • One-Legged Abdominal Crunch
  • One-legged Abdominal Plank
  • Open Leg Reverse Curl
  • Over and Under
  • Pelvic Tilt
  • Pilates Double Side Leg Lift With Circles
  • Pilates Side Leg Lift Series 1
  • Pilates Side Leg Lift Series 2
  • Pilates Side Leg Lift Series 3
  • Pilates Side Leg Lift With Circles
  • Praying Mantis on Ball
  • Reverse Bench Curl
  • Reverse Curls
  • Reverse Curl with Ball
  • Reverse Wood Chop With Ball
  • Rotating Side Plank
  • Seated Ab Skiing
  • Seated Hip Twist w Mini Ball
  • Seated Knee Raise on Stability Ball
  • Seated Rotated Twist with Ball
  • Side Plank on Elbows
  • Side Plank w Side Leg Lifts
  • Sidelying Oblique Leg Lifts with Medicine Ball
  • Starionary Crunch w Mini Ball
  • Straight Leg Abdominal Crunch
  • Straight Leg Lower and Raise on Mini Ball
  • Straight Leg Pendulum
  • Straight-Up Abdominal Lifts
  • Supine Leg Lift
  • Supine Leg Lift Pulses
  • Suspended Bent Pendulum
  • Swan Dive on Mini Ball
  • V-sit w Mini Ball Rotation
  • V-sit Bend and Straight
  • V-sit with Open Legs
  • V-sit and Reach Back
  • Vertical Scissors on Mini Ball
  • Wall Abdominal Crunch
  • Stretching Exercise
  • Bow
  • Folded Side Bend
  • Modified Upward Dog
  • Seated Spinal Twist 1
  • Seated Spinal Twist 2
  • Standing Abdominal Stretch
  • Supine Backward Bend on Stability Ball
• Lower Back
  • Strengthening Exercise
  • All Fours Opposite Arm & Leg Lift
  • Back Extension with Mini Ball
  • Balanced Hamstring Curl
  • Bow
  • Breastroke
  • Lower Back Strengthener # 1
  • Modified Upward Dog
  • Praying Mantis on Ball
  • Prone Opposite Arm and Leg Lift
  • Prone Pillow Lift
  • Prone Pillow Lift
  • Standing Trunk Lift
  • Three way Back Extension
  • Unsupported Cobra
  • Stretching Exercise
  • Cat Back Stretch
  • Knee to Chest Stretch
  • Letter C Stretch
  • Middle and Lower-back Stretch
  • Seated Spinal Twist 1
  • Seated Spinal Twist 2
  • Split Leg Forward Bend
  • Standing Pelvic Tilt
  • Swiss Army Knife Stretch
• Hips
  • Strengthening Exercise
  • Front Side Back Leg Raise
  • Kneeling Side Kick
  • Kneeling Side Leg Lift
  • Kneeling Side Leg Lift with Circles
  • Rubber Band Sidestep
  • Side-lying Outward Rotation
  • Standing Airplane
  • Standing Side Leg Lift
  • Kneeling Side Leg Lift with Ball
  • Standing Side Leg Lift with Rubberband
  • Side Leg Lift with Inward Rotation
  • Stretching Exercise
  • Supine Firgure-Four Stretch
  • Crossover Stretch
  • Folded Side Bend
  • Pretzel Stretch
  • Split Leg Back
  • Swiss Army Knife Stretch
• Hamstrings and Buttocks
  • Strengthening Exercise
  • "All Fours" Back Leg Lift
  • "All Fours" Curl and Extend
  • Alternating Leg Bridge with Ball
  • Alternating Front Lunges
  • Back Leg Lift With Rubberband
  • Balanced Hamstring Curl
  • Prone Bench Buttocks Lift
  • Bent Leg Bridge on Floor with Stability Ball
  • Bent Leg Prone Position Lift
  • Bridge with Mini Ball
  • Bridge with Stability Ball
  • Bridgewalk Knee Lifts
  • Bridge with Toes Up
  • The Chair
  • Chair Buttocks Lift
  • Crossed Leg Behind Squat
  • Double Back Leg Lift on Stability Ball
  • Front Side Back Leg Raise
  • Front Side Half Circle
  • Hamstring-Buttocks Bridge
  • High Plank with Hip Extension
  • Kneeling Mini Ball Squeeze
  • Lift-backs
  • One-legged Bench Squat
  • One-legged Reaching Squat
  • One-legged Squat
  • One-legged Squat on Bench
  • One-legged Wall Squat
  • Open Close Buttocks Bridge
  • Open Leg Squat
  • Pick-up Squat
  • Prone Back Leg Lift Straight
  • Prone Back Leg Lift on Stability Ball
  • Prone Double Leg Lift
  • Prone Hip Extension and Curl
  • Prone Hamstring Curl w/ Rubber Band
  • Prone Knee Lifts
  • Raised Backward Lunge
  • Reaching Squats
  • Side-lying Hip Rotation
  • Single Leg Bridge
  • Slow-count Squat
  • Split Leg Forward Bend
  • Squat with Side Leg Lift
  • Squat Press with Stability Ball
  • Staggered Reaching Squat
  • Standing Back Leg Lift
  • Standing Hip Extension
  • Standing Hamstring Curl with Ankle Weights
  • Standing Hamstring Curl with Rubber Bands
  • Step Bench Backward Lunge
  • Straight Leg Bridge on Floor with Stability Ball
  • Standing Leg Extension with Stability Ball
  • Supine Hamstring Roll Stability Ball
  • Supine Hip Rotation
  • Supine Leg Lift
  • Supine Opposite Arm & Leg on Stability Ball
  • Swimming
  • Table Assisted Buttocks Lift
  • Three way Back Extension
  • Unstable Bridge
  • Wall Slide
  • Wall Squat with Stability Ball
  • Stretching Exercise
  • Asymetrical Forward Bend
  • Bent-Over Stretch
  • Buttocks and Hips Cross-legged Stretch
  • Supine Figure-4 Stretch
  • Full Straddle with Forward Bend
  • Full Straddle with Rotated Forward Bend
  • Full Straddle with Waist Rotation
  • Hamstring Stretch on Bed
  • Hamstring Wall Stretch
  • Knee to Chest Stretch
  • Knee-to-Chest Buttocks Stretch
  • Pretzel Stretch
  • Prone Hip Extension on Mini Ball
  • Seated Figure 4 Stretch on Stability Ball
  • Seated Hamstring Stretch
  • Seated Hamstring Stretch on Stability Ball
  • Standing Double Leg Hamstring Stretch
  • Standing Hamstring Stretch
  • Supine Fig-4 Stretch on Stability Ball
  • Supine Hamstring Stretch
• Quadriceps
  • Strengthening Exercise
  • Alternating Leg Bridge with Ball
  • Alternating Front Lunges
  • The Chair
  • Extended Right Angle Pose
  • Front to Back Tie Your Shoelace Lunge
  • Front Side Back Leg Raise
  • Knee Pain Prevention Exercises 1
  • Kneeling Lean Back
  • Knee Extension on Elbows with Rubberband
  • Modified Hand-to-Toe Pose
  • Supine Leg Extensions
  • One-legged Squat
  • One-legged Tie Your Shoelace Lunge
  • One-legged Wall Squat
  • Open Leg Squat
  • Pilates Side Kick
  • Raised Backward Lunge
  • Reaching Squat with Extended Leg
  • Right Angle Pose
  • Seated Leg Extension
  • Seated Leg Extension on Stability Ball
  • Seated Leg Extension with Mini Ball
  • Sitting Quadriceps Strengthener
  • Slow-count Squat
  • Standing Leg Extension on Stability Ball
  • Step Bench Backward Lunge
  • Squat with Mini Ball
  • Squat with Side Leg Lift
  • Squat Press with Stability Ball
  • Standing Cable Leg Extension
  • Standing Knee Extension
  • Standing Leg Extension with Stability Ball
  • Supine Front Leg Lift
  • Tie Your Shoelace Lunge
  • Wall Slide
  • Wide Leg Squeeze Ups
  • Stretching Exercise
  • Bench Quad Stretch
  • Lunge Stretch
  • Lunge Stretch with Stability Ball
  • Lunge to Hamstring Stretch
  • Raised Lunge Stretch
  • Seated Quadriceps Stretch
  • Sidelying Quadricep Stretch
  • Standing Quadricep Stretch
  • Stork to Bow
  • Supported Lunge Stretch on Stability Ball
• Inner Thighs
  • Strengthening Exercise
  • Inner Thigh & Oblique Lift
  • Inner Thigh "Scissors"
  • Inner Thigh Squeeze with Stability Ball
  • Letter-V Arms and Legs
  • Letter-V Opposite Arms and Legs
  • Letter-V Same Arms and Legs
  • One Sided V-Legs
  • Open Leg Squat
  • Plie Pulses
  • Side Leg Lift
  • Sidelying Inner Thigh Raise
  • Seated Ball Squeeze
  • Squat with a Ball
  • Wall Inner Thigh Scissors
  • Zipper Kick
  • Stretching Exercise
  • Butterfly Stretch
  • Full Straddle
  • Full Straddle with Forward Bend
  • Full Straddle with Rotated Forward Bend
  • Full Straddle with Waist Rotation
  • Half Straddle Series
  • Inner Thigh Stretch on Stability Ball
  • Inner Thigh V-Stretch
• Calf and Shins
  • Strengthening Exercise
  • Balanced Heel Raise
  • Calf Raise
  • Heel Stand
  • One Legged Calf Raises
  • Sitting Shin Strengthener
  • Toe Raise on Bench
  • Shin Strengthener with Rubberband
  • Standing Calf Raise with Machine
  • Stretching Exercise
  • Seated Calf Stretch with Strap
  • Curbside Calf Stretch
  • Kiss The Wall Calf Stretch
  • Prone Calf Stretch with Stability Ball
  • Standing Calf Stretch
  • Standing Calf Stretch
  • Standing Calf Stretch with Stability Ball
  • Supine Calf Stretch with Belt
  • Wall Calf Stretch with Ball