Weighted Exercises

This is a workout for your stomach muscles that uses extra weight. It also helps make your hips and lower back stronger. You lie down and curl your upper body forward, which uses your core strength.

This upper body exercise builds your triceps, while also helping your chest and shoulders. You place your hands on a bench and your feet on the floor, then use your arms to lower and lift your body. You add extra weight to make the movement harder.

This is a hard upper body workout done on a dip cage. It works your back, biceps, and forearms. You add extra weight to the exercise to make it tougher and build more strength.

The weighted cossack squat is a lower-body exercise that works your legs and glutes. It involves holding a weight while balancing on one leg and squatting down low to the side. This move helps improve your strength, flexibility, and balance.

The weighted crunch is a tummy exercise that uses extra weight to make your abs and side muscles stronger. You do it by lying on your back, holding a weight on your chest, and lifting your upper body up.

This is a tummy exercise done on a slanted bench while using extra weight. It works your abs, hips, and lower back. Because of the slant and the added weight, this move is harder than a normal sit-up and needs strong core muscles.

This exercise works your calf muscles. You stand on a raised step with extra weight and lift your heels up and down. It also helps your leg and bottom muscles a little bit.

This is a very hard chest exercise for strong athletes. You wear extra weight and do fast, jumping push-ups. You switch your hands between wide and close spots while you are in the air. This helps you build power and control.

This exercise is a harder version of the normal plank. It adds extra weight to your body to make your tummy muscles, shoulders, and lower back stronger.

This exercise works your shoulder muscles. You do it by lifting weights straight out in front of you. It also helps your arm muscles. You need to move carefully and not swing your body.

This is a hard exercise for your tummy muscles. It also works your hips and lower back. You hang from a high bar and lift your straight legs with weights on them to make your core strong.

This exercise works the muscles in your lower back. You lie on your stomach on a large ball with your feet touching a wall. You hold a weight and lift your upper body up. This also helps strengthen your bottom and the back of your legs.

This is an active movement where you kneel on the floor and swing weights up over your head. It works your shoulder muscles while also using your arm muscles and stomach muscles. You need to be strong and balanced to do this smoothly.

This exercise mixes a regular lunge with swinging weights. It mainly works your butt muscles, but also helps your thighs and calves. Moving your arms while you lunge makes it harder to balance.

The weighted muscle up is a tough exercise for strong athletes. It works your back muscles and involves pulling your whole body up and over a bar while wearing extra weight. You need a lot of upper body strength and practice to do it right.

This is a very hard exercise done with extra weight attached to you. It mixes a pull-up and a dip into one big move on a bar. It works your back, arms, and shoulders. You need to be very strong and skilled to do it safely.

This is a very hard exercise for strong athletes. You use one hand to pull yourself up while wearing extra weight. It builds strong muscles in your back and arms.

This exercise works your tummy muscles, side muscles, and lower back. Using the big exercise ball makes it harder to keep your balance. Holding a weight above your head adds extra work for your muscles, making the exercise tougher.

The weighted pull-up is a harder version of the normal pull-up. You add extra weight to your body to make it more difficult. This exercise mainly builds your back muscles, but it also works your arms and grip. You need to be strong and careful to do it safely.

This shoulder exercise uses dumbbells to make your upper body stronger. It works the muscles in your shoulders, upper back, and the back of your arms. You lift the weights up and out to the sides in a smooth, curved motion while leaning forward.

This is a workout for your tummy and side muscles. You do it by sitting down, holding a weight, and turning your upper body from side to side.

This exercise works your stomach muscles, especially the sides, and helps your hips. You sit with your feet up and hold a weight. Then, you twist your body from side to side. Keeping your legs up makes it harder to balance.

This is a tummy workout that uses a weight and twisting motions to make your waist muscles stronger. It helps you balance better and strengthens your middle.

This exercise works your tummy muscles, especially the ones on your sides. It also helps your lower back. You need to use your stomach muscles to stay balanced on the wobbly ball while holding a heavy object.

This exercise works your stomach muscles, specifically the sides of your waist, and helps your lower back. Sitting on the ball makes it harder to balance, which strengthens your core, while holding a weight helps build muscle.

This is a tough leg workout that mostly builds the muscles on the front of your thighs. It also works your bottom and the back of your legs. You need good balance and strength to do it right, especially when holding extra weight.

This exercise works the muscles in your legs and bottom. You hold a weight while doing a squat. The weight makes the exercise harder and helps you build strength.

This is a simple strength exercise where you stand up and lift dumbbells to build your bicep muscles. It also helps strengthen your forearm muscles a little bit.

This exercise is a simple standing movement that builds muscle in your forearms and makes your grip stronger. You perform it by holding weights and squeezing your hands tightly.

This exercise is done on two bars that are side-by-side. You add extra weight to your body to make it harder. It mainly builds your chest muscles, but it also works your arms and shoulders.

This is a leg exercise using weights that makes your bottom and thigh muscles stronger. To do it, you hold weights and take a big step forward, bending your knees down. Then, you push yourself back up and do the same thing with the other leg.

The weighted Svend press is a chest workout where you push a weight plate straight forward from your body. This move targets your chest muscles but also uses your shoulders and the back of your arms.

This exercise strengthens your arm muscles, specifically the triceps, by using three benches and extra weight. It also works your chest and shoulders. You need to be strong and move carefully to stay safe.

This is a hard exercise for your upper body. It mainly works the back of your arms, called the triceps, but it also uses your chest and shoulders. Adding extra weight makes it tougher and takes more strength than doing it with just your body weight.

The weighted triceps dip on high parallel bars is a hard upper body exercise. It works your triceps the most, but also uses your chest and shoulders. Adding extra weight makes it heavier and harder to balance, so it is best for people who are already strong.

This exercise builds strength in your lower arms. You use a bar or rope with a weight tied to it. To do it, you twist your wrists to roll the weight up and then roll it back down.