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Home Exercise Demonstrations & Fit Tips

The videos below are a mix of home exercises demonstrations that you can perform with resistance bands, bodyweight, and free weights. The demonstrations are performed by the owner and head trainer Matt who has a degree in Kinesiology, is certified in high-intensity resistance training, and has over 15 years of experience as a personal trainer.

These home exercise demonstrations are meant to be a solution for those who prefer to workout at home and for those who have decided that our Virtual Training service is not for them. They can be very beneficial for improving mobility, strength, and endurance with some practice and if the exercises are performed with a high level of intensity. However, the experience that our clients have in our studios working one to one with an expert trainer on our innovative equipment is second to none.

If you are just starting an exercise routine it is recommended to book a complimentary fitness consultation with one of our expert trainers first. You can request your first consultation here —> Fitness Consultation

If you have any questions about these video demonstrations or you would like to request that we record a video of something that you don’t see here, please reach out to us at [email protected] and we will take your request into consideration.

We also encourage you to subscribe to our Youtube channel ; Facebook ; and Instagram pages to stay updated with new content that we may post.”

Resistance Band Exercises

AB Crunch w. Bands

Ab workout at home targeting muscle groups:
Obliques (side of abdominals)
Hip Flexors

Bicep Curl w. Bands

Resistance band arm workout targeting these muscle groups: I'll let you guess 🙂

Chest Flye & Chest Press

Chest workout with bands targeting these muscle groups:
Pectoralis Major and minor (Chest muscles)
Anterior and medial deltoids (front and middle shoulders)
Triceps (back of arms)

Deadlift w. Bands

Resistance band deadlift targeting muscle groups:
Erector Spinae (Lower back muscles)
Glutes (buttocks)
Hamstrings (back of thigh)

Full Body Squat w. Bands

Full body squat with bands targeting these muscle groups:
Glutes (buttocks)
Quads and Hamstrings (thighs)
Hip Flexors & Extensors
Calves (to a lesser extent)
Torso muscles (secondary - as stabilizers)

Hamstring Curl w. Bands

Target Muscle Groups:
Hamstrings (back of thigh)

Hip ABduction w. Bands

Gluteus medius & minimus (deeper buttocks / hips muscles)
Lateral Quads (outside of thighs)

Hip Flexion w. Bands

Target Muscle Groups:
Hip Flexors (front of hips)

Hip ADDuction w. Bands

Hip adductor exercises targeting these muscle groups:
Hip Adductors (inner thigh/groin)

Hip Extension w. Bands

Hip extension exercise targeting these muscle groups:
Glutes (buttocks)
Hamstrings (back of thigh)

Leg Extension w. Bands

Leg extension with elastic bands targeting these muscle groups:
Quadraceps (top of the thighs)
Great exercise for knee strength and stabilization

Pull Down w. Bands

Pull downs with bands targeting these muscle groups:
Latissumus Dorsi (AKA 'the lats' - big, V-shaped muscles in back)
Rear Deltoids (back of the shoulders)
Trapezius (AKA 'the traps' - Diamond-shaped muscle in middle to upper back)
Gripping muscles

Pullover w. Bands

Pullover resistance band targets these Muscle Groups:
Latissimus Dorsi (AKA "lats" - big, V-shaped back muscles)
Rear Deltoids (back of shoulders)
Triceps (to a smaller extent)

Rear Flye & Row w. Bands

Rear flye targeting these muscle groups:
Rear Deltoids (back of the shoulders)
Trapezius (upper back muscles)
Gripping muscles

Seated Shoulder Press w. Bands

Muscle Groups worked:
Deltoids (shoulders)
Triceps (back of arms)
Upper Trapezius (neck muscles)
Upper Pectoralis (upper chest)


Dumbbell Deadlift Voiceover Instruction

Here we will guide you through proper form when doing dumbbell deadlifts.

Home Workout

A good full body workout at home to keep your fitness routine consistent.

Home Exercises Part 2

With the current climate of social distancing, this video will guide you on how to get a good workout at home with little to no equipment with our OneUp Fitness trainer and owner Matt Mombourquette.

Heel Raise Calf Exercise

Calf exercises, heel raises, and getting in shape for spring.

Split Squat

Work out your legs and glutes with split squats

Hip Thrust

Strengthen your core with hip thrusts

Grip Strengthening Exercises

Exercises to strengthen your grip for spring or any yard work.

Best Chest Workout In Less Than 2 Minutes

One of our clients, Susan, performing a chest press exercise on the 'ARX fit OMNI'.

Safe Exercise

Stronger In Your 60's Than You Were In Your 50's

This program is perfectly suited for women over 45. Strength training is essential for keeping strong muscles and bones. Exercise must be challenging in order to be effective and it must be safe in order to be sustainable. That is the difference OneUp Fitness offers.

Strength Training For Young Athletes

Physical performance is hinged on strength. The stronger our muscles are, the more we can do and the longer we can do it, plain and simple.

Strength Training In Your 50's

Change the way you feel about aging, visit OneUp Fitness and connect with one of our personal trainers. The physical, cognitive, and emotional benefits of building strength are the keys to health & happiness as you age.

Working Out In Your 70's

One of our long-time clients, Faisal, talks about his experience training with us here at OneUp Halifax.

Strength & Independence

Jennifer describes her experience after only 5 sessions at OneUp Fitness


Why OneUp Fitness?

The story of my becoming a fitness professional and what intrigued me about the style of exercise at OneUp fitness.

How is your 'sticktoitness'?

I'd like to preface this video on consistency by first stating that it is absolutely crucial that you dedicate some time to consider WHY exercise is important to you.

Do We Shrink As We Age?

I describe Sarcopenia, what it means, and make recommendations on what to do about it. No one is immune to its effects, but we all have the capacity to do something about it.

Strength Training To Keep Active

Staying active alone is not enough. Strength training ensures we sustain our lean tissues and keep our ability to stay active as we age.

Frequency Of Training

Exercise is good! More is not necessarily better. We benefit from our workouts when we rest. The harder we train, the more days of recovery we require to maximize effectiveness.

Fat Loss - The Role Exercise Plays

Is it just burning calories? Not exactly...

How To Set Up Your Camera For A Virtual Workout

Place your camera on a flat, stable surface about 10 feet away from where you will be exercising. If you have a tripod for your phone or tablet that would be ideal, but not necessary. Make sure it is in a well-lit area. Flip the orientation of your camera around so that you can see yourself on the screen, this makes it easier for you to stay in frame when you are exercising.

Exercise & Immunity

Immune health and how regular exercise can help.


50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661


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1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661


Click here to see reviews




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