The Exercise List

The Exercise List
powered by Johnny Renaissance

“Don’t ever let anyone tell you you can’t achieve our dreams…”

“…this project began in August 2016 and is my quest to upload my entire exercise list in video format.  I’m still working on it here in 2020 and as of September I’m making better progress πŸ™‚

 About 500 exercises will be uploaded in all.  Once they are here, there is some very cool stuff I have planned for YOU; and this is all a big important part of my new virtual coaching and personal training programs that you can learn more about by clicking here.” -John

**Note: Some exercises are listed in more than one category for a reason.  I’m in the process of developing something very special here.  And to do that, you will see certain exercises repeated in certain categories.  What I’m working on right now is a concept I created long ago as a young fitness professional. In fact, this idea and concept was something I developed while consulting for health and fitness startups during the dot com boom in the late nineties.  I was living in San Francisco at the time working for Dean Ornish and the University of California, San Francisco as a clinical exercise physiologist.

Today’s technology has finally allowed me to really hone in on the creation of what will become a powerful training and performance tool for you and your athletes.  In the mean time, be sure to subscribe.

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Functional Strength

DBell Chest Press
DBell Narrow Grip Chest Press
Romanian Deadlift
Romanian Deadlift/Barbell Curl & Press
Bodyweight Squats
Goblet Squats
Split Squat with DBell Shoulder Press
Step-ups
Up & Down Planks
Squat Thrusts
Long Stepping
Star Jumps
DBell Squats/dbells at shoulders
Squat to Single-Arm Barbell Press

Exercises to strengthen your back

Narrow underhand grip Lat pulldown
Standing Dual Cable Cross Row
Hand Stands

Exercises to strengthen your shoulders

Dumbbell Curl to Press on the Bosu ball
Romanian Deadlift with Barbell curl and press
Split Squat with Dumbbell Shoulder press

Exercises to strengthen your legs

Bodyweight Squats
Drop Step to squat jump

Dumbbell Squats
Reverse Lunges with alternating legs
Bodyweight Squats
Cross-over Kettlebell Squats
Romanian Deadlift with Barbell curl and press
Split Squat with Dumbbell Shoulder press
Step-Ups
High Skipping in Place
Long Stepping
Star Jumps
Goblet Squats with the kettlebell

Exercises for Your Lower Legs

Dumbbell Squats with dumbbells at front of your shoulders
Standing Heel Raises
Step-Ups
Star Jumps

Hamstring Exercises

Straight Leg Kettlebell deadlifts

Plyometric Exercises – Improve your power and your vertical jump here!

Bosu Hops
High Skipping
Squat Thrusts
Star Jumps

Core – Stability and “Back Control” Exercises

Slow and Controlled Mountain Climbers
Squat Thrusts

Exercises often used in my Metabolic Circuits

High Skipping in Place
Squat Thrusts

A quick note from John…

John Ashworth. In the corn.
John Ashworth. “In the corn” circa 1989.

Arriving to the midwest in preparation for my first full season as a Division I soccer player at Quincy University, I was fit and hungry for the season to start.  I was as fit as I’ll ever be in my life, and can only wonder now how much more powerful a player I might have become if I knew then what I do today in terms of strength and conditioning, recovery, and how to train properly throughout the year.

That’s what this exercise list is all about.

As of late August 2016, this project is just under way.  The one where I build a video database of about 500 Exercises.  In order to lay the foundation of the programs I have coming next for young athletes and their coaches.

Subscribe on youtube.

…Saturday, July 7th, 2018

Found some exercises from my old fitness nomad blog.   I need to clean up the linksThe one I used to promote my fitness business before becoming a Madison Car Salesman.  Needed a place to put them until I find the time to merge them with the list above.  This project is growing.  I’m loving it!  -John  November 19th, 2017.

The Fitness Nomad’s Video Exercise Database

Lower Body

Dumbbell Squats

Standing Heel Raises

Step-Ups

Hamstrings

Barbell Bent Leg Deadlift – Advanced – be extremely careful.  go light.

Shoulders

Barbell Shoulder Press

Chest

Bench Press

Bench Press – Feet in the air

Narrow Grip Bench Press

Narrow Grip Bench

Modified Push-up

Incline Bench Press

Dumbbell Narrow Grip Bench Press

Back

Body weight Squats

Dumbbell Chest Press

Bent Over Row

Dumbbell Shoulder Press – seated

Bent Leg Deadlift

Arms

Overhead Tricep Extentions

Dumbbell Curls

Overhead Tricep Extension on the Bench

Functional/Boot Camp/P90x Light

Modified Burpees

Burpees with a Spiderman Push-up

Modified Push-up

Jump Rope

Squat Jumps

Star Jumps

Step Jumps – Higher Impact

Run Stepping – Higher Impact

Stability Ball Exercises

Single Leg Extension on the ball

Reverse Crunches with the stability ball

Bridging with feet flat on the ball

Opposite Arm – Opposite Leg on the stability ball

Starting here, I’ve begun converting the list above into blocks for each category – this is primarily a note for myself so that I can keep track of what I’m doing here folks πŸ™‚

Click here for my ‘Exercise of the Week’ playlist on youtube

Functional Strength

Romanian Deadlift with Barbell curl and press
Split Squat with Dumbbell Shoulder press
Bodyweight Squats
Step-Ups
Up and Down Planks
Squat Thrusts
Long Stepping
Star Jumps
Dumbbell Squats with dumbbells at front of your shoulders
The One Magical Stretch

Exercises to strengthen your legs

Bodyweight Squats
Drop Step to squat jump

Dumbbell Squats
Reverse Lunges with alternating legs
Bodyweight Squats
Cross-over Kettlebell Squats
Romanian Deadlift with Barbell curl and press
Split Squat with Dumbbell Shoulder press
Step-Ups
High Skipping in Place
Long Stepping
Star Jumps
Goblet Squats with the kettlebell
Kettlebell Squats

Exercises to strengthen your back

Narrow underhand grip Lat pulldown
Narrow overhand grip Lat pulldown
Standing Dual Cable Cross Row
Hand Stands
Bent Leg Deadlift