My Personal Training Book

LEGMOTIONS

LEGMOTIONS (No dumbbells) OR
LEGHOLDS (With or without dumbbells)

Leg motions with no dumbbells are good for beginners or for when you have no weights.
For holds, just get in the stance and hold for seconds or minutes at a time.

8-17. Squats
(shoulder width) or
Holds

Primary muscles: legs-
butt-core
Put your feet shoulder
width apart. Squat down
as low as you can without
your knees going past
your feet, then slowly
stand back up or hold the
motion.

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LEGMOTIONS

8-18. Squats (Close)
or Holds

Primary muscles: legs-
butt-core
Keeping your legs and
feet together, squat down
as low as you can without
your knees going past
your feet, then slowly
stand back up or hold the
motion.

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LEGMOTIONS

8-19. Squats (Wide)
or Holds

Primary muscles:
legs-butt-core
Place your feet past
shoulder width. Squat
down as low as you can
without your knees going
past your feet, then slowly
stand back up or hold the
motion.

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LEGMOTIONS

8-20. Squats (One
Leg) or Holds

Primary muscles: legs-
butt-core
With one leg, squat down
as low as you can without
your knee going past
your foot, then slowly
stand back up or hold the
motion.

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LEGMOTIONS

8-21. Squat Holds with
Side Stepping

Primary muscles:
legs-butt-core
Squat down without your
knees going past your feet.
Hold the squat, step to your
right a few steps, then step
to your left.

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LEGMOTIONS

8-22. Lunges, One
Leg at a Time

Primary muscles: legs-
butt-core
Step forward with one leg
in a lunge, not allowing
your knee to pass your
foot. Then step back,
keeping your back straight
and your abs tight. Don’t
lean forward or back
during the motion.

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LEGMOTIONS

8-23. Stepping Back
Lunges One Leg at a
Time

Primary muscles: legs-
butt-core
Step back with one leg
in a lunge. Step back
keeping your back straight
and your abs tight. Don’t
lean forward or back
during the motion.

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LEGMOTIONS

8-24. Stationary
Lunges or Holds

Primary muscles: legs-
butt-core
Step forward with one leg
in a lunge, not allowing
your knee to pass your
foot. Stay in that lunge
and go up and down,
keeping your back straight
and your abs tight. Don’t
lean forward or back or
hold the motion.

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LEGMOTIONS

8-25. Alternating Lunges

Primary muscles: legs-butt-
core
Step forward, then back with
one leg. Then switch to the
other leg, keeping your back
straight and your abs tight.
Don’t lean forward or back
during the motion.

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LEGMOTIONS

8-26. Alternating
Stepping Back Lunges

Primary muscles: legs-butt-
core
Step back, then forward with
one leg, then switch to the
other leg, keeping your back
straight and your abs tight.
Don’t lean forward or back
during the motion.

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LEGMOTIONS

8-27. Side Lunges,
One Leg at a Time, or
Holds

Primary muscles: legs-
butt-core
Place your feet about
shoulder width apart or
wider. Shift your weight
to the side and squat
down, keeping the other
leg straight, then push
yourself back up or hold
the motion, keeping your
back straight and your abs
tight.

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LEGMOTIONS

8-28. Alternating Side
to Side Lunges

Primary muscles: legs-
butt-core
Place your feet about
shoulder width apart or
wider. Shift your weight
to the side and squat
down, keeping the other
leg straight, then push
yourself back up and do
the same on the other
side.

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LEGMOTIONS

8-29. Cross Legged
Stationary Lunges or
Holds

Primary muscles: legs-
butt-core
Step forward, crossing one
leg over the other one in
a lunge. Hold that stance
and squat up and down,
not allowing your knee to
pass your foot, or hold the
motion.

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LEGMOTIONS

8-30. Calf Raise or
Holds

Primary muscles: calf
Hold the dumbbells over
your shoulders or to your
side. Stand with feet
about shoulder width
apart. Raise up on your
toes, using your calves.

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LEGMOTIONS

8-31. Calf Raise, One
Legged, or Holds

Primary muscles: calf
Stand on one leg. Raise
up and down on your toes,
using your calf, or hold
the motion.

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LEGMOTIONS

8-32. Squat Jumps

Primary muscles: legs-
butt-core
Stand with feet shoulder-
width apart. Squat down,
then jump up and land.
Repeat.

264

LEGMOTIONS

8-33. Hindu Jump Squats

Primary muscles: legs-butt-core
Stand with feet shoulder width apart. Squat
down, then jump slightly forward. Stand up,
then squat down and jump slightly back.
Stand up and repeat.

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LEGMOTIONS

8-34. Jumping Lunges

Primary muscles: legs-
butt-core
Stand with feet shoulder-
width apart. Jump into a
lunge with one leg, then
jump immediately into
another lunge with the
other leg. Repeat.

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LEGMOTIONS

8-35. Butt Lift or
Holds, One Leg at a
Time

Primary muscles: back of
legs-butt
Lie on the floor with one
foot on the floor and one
foot in the air. Push your
butt up, using the foot on
the floor, then lower back
down and repeat. You can
also hold the motion.

267

LEGMOTIONS

8-36. Wall Squat
Holds (Close)

Primary muscles: legs-butt
Stand with your legs and
feet together and your
back against the wall.
Squat down. Hold the
motion without your knees
passing your feet.

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LEGMOTIONS

8-37. Wall Squat
Holds (Shoulder
Width)

Primary muscles: legs-
butt
Stand with your feet
shoulder-width apart and
your back against the
wall. Squat down. Hold
the motion without your
knees passing your feet.

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LEGMOTIONS

8-38. Wall Squat
Holds (Wide)

Primary muscles: legs-butt
Stand with your feet past
shoulder width and your
back against the wall.
Squat down. Hold the
motion without your knees
passing your feet.

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LEGMOTIONS

8-39. Wall Squat
Holds One Legged
(Other Knee Up)

Primary muscles:
legs-butt
Stand on one leg, your
other leg bent and held up
and your back against the
wall. Squat down. Hold
the motion without your
knee passing your foot.

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LEGMOTIONS

8-40. Wall Squat
Holds One Legged
(Other Leg Bent Back)

Primary muscles: legs-butt
Stand on one leg, your
other leg bent back and
your back against the wall.
Squat down. Hold the
motion without your knee
passing your foot.

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LEGMOTIONS

LEGMOTIONS or HOLDS with or
without a BALL or DUMBELLS

All motions can be done with dumbbells or not. The speed is 4 seconds up and down, or you
can hold the motion for seconds or minutes. Don’t forget to breathe.

8-41. Ball Squats or
Holds (Close)

Primary muscles:
legs-butt
Stand with your legs
and feet together, your
back against the ball on
the wall. Squat up and
down or hold the motion,
keeping your legs and feet
together. Don’t let your
knees pass your feet.

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LEGMOTIONS

8-42. Ball Squats
or Holds (Shoulder
Width)

Primary muscles: legs-
butt
Stand with your feet
shoulder width apart and
your back against the ball
on the wall. Squat up and
down or hold the motion,
keeping your legs and feet
together. Don’t let your
knees pass your feet.

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LEGMOTIONS

8-43. Ball Squats or
Holds (Wide)

Primary muscles:
legs-butt
Stand with your feet past
shoulder width apart and
your back against the ball
on the wall. Squat up and
down or hold the motion,
keeping your legs and feet
together. Don’t let your
knees pass your feet.

275

LEGMOTIONS

8-44. Ball Squats or
Holds One Legged
(Other Knee Up)

Primary muscles: legs-butt
Stand on one leg with the
other leg bent up and your
back against the ball on
the wall. Squat up and
down or hold the motion,
keeping your legs and feet
together. Don’t let your
knees pass your feet.

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LEGMOTIONS

8-45. Ball Squats or
Holds One Legged
(Other Leg Bent Back)

Primary muscles: legs-
butt
Stand on one leg with the
other leg bent back and
your back against the ball
on the wall. Squat up and
down or hold the motion,
keeping your legs and feet
together. Don’t let your
knees pass your feet.

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LEGMOTIONS

8-46. Ball Butt Lift or
Holds (Two Legs)

Primary muscles: back of
legs-butt
Lie on the floor with both
feet on the ball. Lift
your butt off the floor by
pushing with your feet
on the ball. Move up and
down slowly or hold the
motion.

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LEGMOTIONS

8-47. Ball Butt Lift or
Holds (One Legged)

Primary muscles: back of
legs-butt
Lie on the floor with one
foot on the ball. Lift
your butt off the floor by
pushing with your foot
on the ball. Move up and
down slowly or hold the
motion.

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LEGMOTIONS

8-48. Ball Butt Lift
with Ball Roll (Two
Legs)

Primary muscles: back of
legs-butt
Lie on the floor with both
feet on the ball. Lift
your butt off the floor by
pushing with your feet
on the ball. Roll the ball
under you, then roll it
back and ease back down.

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LEGMOTIONS

8-49. Ball Butt Lift
with Ball Roll (One
Legged)

Primary muscles: back of
legs-butt
Lie on the floor with one
foot on the ball. Lift
your butt off the floor by
pushing with your foot
on the ball. Roll the ball
under you, then roll it
back and ease back down.

281

MULTIMUSCLEMOTIONS

CHAPTER 9:
MULTI-MUSCLE MOTIONS or Holds

Multi-muscle motions can be done alone or with other motions.

9-1. Push-up Hold
with One Arm Row
(Elbows out)

Primary muscles: chest-
back-traps-shoulders-
biceps-triceps-core-legs
Grip the dumbbells in a
push-up hold, keeping
your back straight and abs
tight. Raise one dumbbell
toward your shoulder,
keeping the elbow out,
then slowly lower the
dumbbell back down.

282

MULTIMUSCLEMOTIONS

9-2. Push-up Hold
with One Arm Row
(Elbows in)

Primary muscles: chest-
back-traps-shoulders-
biceps-triceps-core-legs
Grip the dumbbells in a
push-up hold, keeping
your back straight and abs
tight. Raise one dumbbell
toward your armpit,
keeping the elbow in, then
slowly lower the dumbbell
back down.

283

MULTIMUSCLEMOTIONS

9-3. Push-up Hold
with Alternating One
Arm Row (Elbows out)

Primary muscles: chest-
back-traps-shoulders-
biceps-triceps-core-legs
Grip the dumbbells in a
push-up hold, keeping
your back straight and abs
tight. Raise one dumbbell
towards your shoulder at
a time keeping the elbows
out. As one dumbell goes
up, the other dumbbell
goes down in a controlled
motion.

284

MULTIMUSCLEMOTIONS

9-4. Push-up Hold
with Alternating One
Arm Row (Elbows in)

Primary muscles: chest-
back-traps-shoulders-
biceps-triceps-core-legs
Grip the dumbbells in a
push-up hold, keeping
your back straight and abs
tight. Raise one dumbbell
towards your shoulder at
a time keeping the elbows
in. As one dumbell goes
up, the other dumbbell
goes down in a controlled
motion.

285

MULTIMUSCLEMOTIONS

9-5. Push-up Row (Elbows out)

Primary muscles: chest-back-traps-
shoulders-biceps-triceps-core-legs
Grip the dumbbells in a push-up hold.
Keeping your back straight and abs tight,
do a push-up, then right arm row. Now do a
push-up, left arm row, keeping the elbows
out.

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MULTIMUSCLEMOTIONS

9-6. Push-up Row (Elbows in)

Primary muscles: chest-back-traps-
shoulders-biceps-triceps-core-legs
Grip the dumbbells in a push-up hold.
Keeping your back straight and abs tight,
do a push-up, then right arm row. Now do a
push-up, left arm row, keeping the elbows
in.

287

MULTIMUSCLEMOTIONS 4.
5.
9-7. Cuban Press (Seven Motions) 6.
7.
Primary muscles: chest- back-traps-rotator
cuff-shoulders-biceps-triceps
Lie on a bench, chest down, and hold the
dumbbells under your shoulders. First motion:
Pull the dumbbells up, using your elbows.
Second motion: Rotate the dumbbells up. Third
motion: Press the dumbbells out. Forth motion:
Bring the dumbbells back down. Fifth motion:
Rotate the dumbbells down. Sixth motion:
Lower the dumbbells back down and repeat.

1.

2.

3.

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MULTIMUSCLEMOTIONS

9-8. Squats with
Dumbbells Overhead

Primary muscles: chest-
back-traps-shoulders-
triceps-biceps-legs-butt-
core
Stand wth feet shoulder
width apart and hold
the dumbbells with your
arms straight over your
head. Keeping your back
straight, abs tight and your
arms straight, squat as low
as you can, then stand up.

289

MULTIMUSCLEMOTIONS

9-9. Squat with
Shoulder Press

Primary muscles: legs-
butt-shoulders-triceps-
core
Stand with feet shoulder
width apart with the
dumbbells over your
shoulders. Keeping your
back straight and abs
tight, squat down, then
stand up, pressing the
dumbbells up. Then
lower them back to your
shoulders.

290

MULTIMUSCLEMOTIONS

9-10. Cling Squat
Shoulder Press

Primary muscles: legs-butt-
shoulders-traps-triceps-
forearms-core
Stand with feet shoulder
width apart. With the
dumbbells in front,
palms facing in, rotate
the dumbbells up to your
shoulders. Keep your back
straight, abs tight. Squat
down, stand, press the
dumbbells up, then lower
them back down to your
shoulders.

291

MULTIMUSCLEMOTIONS

9-11. Supinating Curls Squat Arnold
Press

Primary muscles: legs-butt-shoulders-traps-
biceps-triceps-forearm-core
Stand with feet shoulder width apart with
the dumbbells in a hammer grip to your
side. Keeping your back straight and
abs tight, twist the dumbbells up to your
shoulders palms facing in. Squat down,
stand up, and twist the dumbbells up,
palms facing out. Twist the dumbbells down
to your shoulders, palms facing in, then
lower the dumbbells back to your side.

292

MULTIMUSCLEMOTIONS

9-12. Curl to Arnold
Press

Primary muscles: shoulders-
traps-biceps-triceps-forearm-
core
Stand with your knees
slightly bent the dumbbells
in a hammer grip to your
side. Keeping your back
straight and abs tight, twist
the dumbbells up to your
shoulders, palms facing
in, twist the dumbbells up
palms facing out, then twist
the dumbbells down to your
shoulders again palms facing
in. Then lower the dumbbells
back to your side.

293

MULTIMUSCLEMOTIONS

9-13. Alternating
Lunges with Dumbbells
Overhead

Primary muscles: legs-butt-
shoulders-traps-biceps-
triceps-forearm-core
Keeping your back straight
and abs tight, hold the
dumbbells straight over your
head. Lunge forward, step
back, then repeat on the
other leg, keeping your arms
straight.

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MULTIMUSCLEMOTIONS

9-14. Alternating
Lunges with Curls

Primary muscles: legs-butt-
biceps-core
Hold the dumbbells down to
your side. Step forward with
one leg into a lunge. When
you step back, curl the
dumbbells, then lower them
as you step forward with the
other leg. Repeat.

295

MULTIMUSCLEMOTIONS

9-15. Table Maker

Primary muscles: legs-
butt-back-arms-core
Sit on the floor, feet flat
and palms flat on the
floor. Raise your butt up
off the floor and hold it as
high as you can.

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MULTIMUSCLEMOTIONS

9-16. Bear Crawls

Primary muscles: full body
Keeping your head up,
back straight, abs tight
butt down, and legs bent,
walk forward, moving your
arm and leg on the same
side together at the same
time.

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MULTIMUSCLEMOTIONS

9-17. Wall Crawl

Primary muscles: full body
Keeping your abs tight, reach
back to the wall and walk
your hands down the wall as
low as you can, then walk
your hands back up.

298