Exercise Videos

Dumbbell Biceps Curl

This exercise can be performed seated or standing and in an alternative or simultaneous fashion.

Position dumbbell(s) at side, with palms facing in. Keep your elbows at side and raise dumbbell(s) to shoulder level with palms facing in. Lower to original position and repeat.

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Calf Raises

This exercise can be performed either seated or standing and with or without dumbbells.

Seated: Position feet flat on floor and knees bent at a 90 degree angle. With dumbbells, place on knees with palms facing down.

Standing: Position toes and balls of feet on block with heels extending off. Or flat on the floor.

Raise heels by extending ankle, and lower heels by bending ankles. Repeat. Make sure to keep knees straight in line with your body.

To see a more detailed description click here.

Bent Row

For a bent row exercise you can have both feet on the floor, or rest on one the bench.

Kneel over the side of the bench and place a supporting hand on the bench. Position foot of same side slightly back to brace yourself.

Pull dumbbell up to your side and return until arm is fully extending downwards. Repeat and continue with opposite arm.

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Step Up

To begin this exercise, stand facing a step or platform.

Place foot of first leg on step, begin step up by extending hip and knee of first leg and place foot of second leg up on step.


To step down, simply place second leg behind you on the ground and return to original standing position. Repeat with alternating legs for first step.

To see a more detailed description click here.

Dead Lift

Stand with feet shoulder width apart and back straight. Bend down until weights hit bench or knee height, making sure to keep back straight through entire movement. Lift weights and return to start position by extending hips and knees to full extension. Repeat.

For added stability, stand behind a bench or chair and let your knees be anchored. This helps keep correct posture and prevents your body from leaning too far forward or backward. As well as, providing a depth goal.

To see a more detailed description click here.

Triceps Extention

A triceps extension can be performed with bench support or standing without.

To begin, kneel over a bench with an arm supporting your body. Position other arm parallel to the floor. Extend arm until it is straight, make sure to keep upper arm locked at your side.

Without a bench, remain standing with back straight and weights held slightly behind you with arms at a 90 degree angle. Kickback your arms to extend them to full extension and bring back to 90 degrees. Repeat.

To see a more detailed description click here.

Leg Extension

This exercise can be performed with a resistance band or without.

To begin, sit on a chair or bench and rest your hands on knees. Extend legs forward and upward until legs are straight. Bring legs back to start position by bending knees. Repeat.

To add resistance, place a band around the chair or bench leg and around your ankle.

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