Grace Brown Fitness

Exercise Library

Snap to Hollow Rocks

Snap to Hollow Rocks

Muscle Groups involved Arms, shoulders, abs mostly, back, legs How to do it Advanced move. Lie on your back, legs and arms outstretched. Squeeze your glutes and arms, push your lower back into the ground and come into the hollow hold position. Once you are here, stay...

TRX Knee Tucks

TRX Knee Tucks

EquipmentBar and TRXHow to do itSet up the TRX on the bar. Place feet in the soft handle straps at the bottom, then lift body into a strong straight arm plank position. When you feel stable draw the knees into the chest, maintaining the shoulders over the wrists. Then...

Chin Up with Band – Supinated Grip

Chin Up with Band – Supinated Grip

Muscle Groups involvedWhole body.EquipmentBar, resistance band - start with heaviest (thickest) and move to lightest (thinnest).GripSupinated grip.How to do it Loop the band around the bar and pull it through itself to create a tight loop around the bar and a long...

Dumbbell Negative One Arm Row

Dumbbell Negative One Arm Row

Muscle Groups involved Arms, back, torso and some legs. Equipment One dumbbell Grip Neutral How to do it One leg forward, one leg straight back, heel up. Rest your other elbow on your knee (same side), keep the DB in a neutral grip. Lean forward, making sure your...

TRX Pull Seated

TRX Pull Seated

Muscle Groups involvedArms, back and coreEquipmentRings or TRXGripNeutral grip. TRX or rings need to be at the length that you can sit on the floor holding onto them with your hands above your head.How to do itStart in a seated position, legs straight out in front and...

Floor Garhammers

Floor Garhammers

Muscle Groups involvedCore but also lower back and torso generally.How to do itLie on your back, activate your core muscles, effectively pushing your lower back into the ground and making sure it has contact with the floor. Lift your knees up to 90 degrees, directly...

Scapular Bar Retractions

Scapular Bar Retractions

Muscle Groups involvedFocused muscles in the back to really isolate the traps and all the surrounding muscles in the scapular. Pecks and traps.EquipmentBarGripOverhand and underhand to mix up up.How to do itHang on the bar (start underhand) at full hang. Retract your...

Hand Walkout

Hand Walkout

Muscle Groups involvedWhole bodyHow to do itStart in a standing position. Bend your knees and crouch down, touching the ground with your hands. Walk your arms forwards until you finish in a straight arm plank position. Hold. Walk your hands back and return to...

Dumbbell Reverse Fly

Dumbbell Reverse Fly

Muscle Groups involvedBack, arms, shoulders, abs, legsEquipment Dumbbells, not that heavy.GripSupinated. How to do itBend your knees and hinge forward at the hips into a neutral spine, make sure your abs are switched on. Elbows slightly soft. Keep your arms straight...

Calf Raises

Calf Raises

How to do itFlat Feet onto toes, try to pause at the top to create tension on the calves.

Single Leg Bridge

Single Leg Bridge

Mental ChecklistTry to keep the hips neutral, and think about scraping your feet towards your bum in your shoe to really activate the hamstrings/glutes

Floor Bridge

Floor Bridge

Mental ChecklistMake sure feet are not too far away from the bum, think about scraping your feet towards your bum in your shoes to really activate the hamstrings/glutes

Side Step

Side Step

Enjoy this hilarious slo mo! As you can see, I’m struggling to keep a straight face for this one. Just go for it!

Karaokes

Karaokes

Mental ChecklistAlternate the legs, the idea is to be sharp and quick with the feet.

Walking High Knees

Walking High Knees

Mental ChecklistMake sure there is a high knee drive as go up onto toes on each step. Don’t forget to use the arms.

Static Side Lunge

Static Side Lunge

Mental ChecklistFocus on tracking the knees over the toes when you go from side to side. Also keep body upright

Walking Lunge

Walking Lunge

Mental ChecklistFocus on Keeping body Upright, so core is switched on. Drive the knee forward and activate glutes in each step.

Isometric Chin Up Hold – Supinated Grip

Isometric Chin Up Hold – Supinated Grip

Muscle Groups involvedArms, back, chest, absEquipment Bar and box if you need help getting upGripSupinated. How to do itSet up the box by the bar and try to step into it rather than jump. Get yourself into position at the top of the bar. Stabilise your body. You're...

Dumbbell Bicep Curl – Pronated Grip

Dumbbell Bicep Curl – Pronated Grip

EquipmentDumbbells, they don't need to be heavyGripPronated grip (or Overhand Grip)How to do itStart in straight arm position, then curl your dumbbells up to shoulder height, keeping the elbows tucked into the body.What do people struggle withDon't go too heavy or...

Dumbbell Bent Over Row

Dumbbell Bent Over Row

Muscle Groups involvedBack and arms, torso and abs and even lower body.Equipment 2 dumbbellsGripNeutral gripHow to do itBend over into Romanian deadlift position, neutral spine, knees soft, feel a little pull in the hamstring, and hold that strong position. Arms...

TRX Pulls – Kneeling

TRX Pulls – Kneeling

Muscle Groups involved Upper body - arms - biceps and triceps, back, chest and core Equipment TRX or rings, attached to a bar. Bring the TRX or rings a little higher than you normally would as you need to have your arms pretty much straight up above your head Grip...

Hollow Rocks

Hollow Rocks

Muscle Groups involvedAbs/coreHow to do itA follow-on from hollow hold exercise. Get into position, lying flat on the floor with arms overhead, then lift your feet off the floor with legs out straight and your arms straight by your ears. Then rock so that your feet...

Straight Arm Plank with alternate knee tucks

Straight Arm Plank with alternate knee tucks

Muscle Groups involved Core, but more advanced. How to do it Get into plank! After you have put yourself into the plank position, tuck your knee into the same side elbow and then swap. Pause at the end of each movement, alternating sides. What do people struggle with...

Eccentric Chin Up/Lower Down – Supinated Grip

Eccentric Chin Up/Lower Down – Supinated Grip

Equipment Bar and optional box to help jump upGripSupinated (underhand)How to do itIdeally, have a box or something to help you easily get to the top of the bar. Grab onto the bar, shoulder-width apart. Jump up or use the box to step in, so your chin is above the bar....

Dumbbell Bicep Curls – Neutral Grip

Dumbbell Bicep Curls – Neutral Grip

Equipment Dumbbells - they don't need to be heavyGripNeutral gripHow to do itStart in straight arm position, then curl your dumbbells up to shoulder height, keeping the elbows tucked into the body.What do people struggle withGoing too heavy, over-bending the back, not...

TRX Row – Legs Straight

TRX Row – Legs Straight

Muscle Groups involvedUpper back, core, armsEquipment Suspension equipment like TRX or rings and a bar to attach it toGripSemi-supinated (Neutral grip)How to do itHold onto handles, arms straight, tension in the quads and core. Pull your body into the handles,...

Dead Hang – Straight leg, feet raised

Dead Hang – Straight leg, feet raised

Equipment BarGripPronated (overhand)How to do itHold onto the bar and position yourself where you are relaxed and hanging. Activate your hang - put tension in your abs, glutes, quads and squeeze your shoulder blades together, making sure your shoulders are down. Then...

Modified V-Sit

Modified V-Sit

What is itAb exercise. This is modified for beginners to help build up the core at the right pace.How do you do itSit on the floor. Balance on your Coccyx, using your hands to balance initially. Lift your legs so that the knees are slightly bent in front of you. When...

Hollow Hold

Hollow Hold

How do you do it Lie flat on your back, contract your abs by pulling your belly button/back towards the floor. Your arms and legs should be out straight with the hands and toes pointed away from you. Slowly raise the shoulders and legs from the ground. Your arms and...

Dumbbell Bicep Curls – Supinated Grip

Dumbbell Bicep Curls – Supinated Grip

EquipmentTwo dumbbellsGripSupinated (underhand)How do you do it The dumbbells don't have to be very heavy. Keep elbows tight to the body and curl your forearms towards your shoulders without moving your arms above the elbow.As you extend the arms, moving them back...

Scapular Band Retractions

Scapular Band Retractions

What is itThe band scapular retraction movement is a great exercise that can be used as a warm up, to enhance your focus before you dive into training and to strengthen the mid and upper back.It’s a movement that focuses on improving the integrity and strength of your...

TRX Row – Knees Bent

TRX Row – Knees Bent

EquipmentSuspension equipment like TRX or ringsSet up and GripNeutral gripHow to do itHold onto handles, arms straight, knee's bent to reduce weight load, plant the feet, driving them downwards into ground. Keep tension in core. Pull your body into the handles,...

Dead Hangs – Knees Bent

Dead Hangs – Knees Bent

What is itThe dead hang is a simple movement but a lot tougher than people think. Even though you feel it mostly in your upper body, you will also be working your core. The longer you can hang, the better. Grip strength is the main limiting factor here, for most...

Straight Arm Plank

Straight Arm Plank

What is itA core exercise, primarily, and the mother of all plank variations, as it’s an isometric core strengthening exercise. Isometric means that you’re expected to maintain this position for an extended period. How do you do itGet into position on the floor with...

Hand Walkouts – Beyond Neutral

Hand Walkouts – Beyond Neutral

What is itAn excellent core exercise that incorporates the whole body and is great for all levels. It activates and strengthens the whole body. I use it as a core exercise for beginners, especially.How do you do itYou start in a standing position. Bend the legs, put...

Grace Brown PT
About the Author

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A qualified personal trainer and strength & conditioning coach, with a BSc Hons in Sport and Exercise Science, who has spent her life on the sports field. Grace has trained with everyone from stressed out mums and badass lawyers to elite athletes, all over the world.  

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