Exercise Database

Lateral High Knee Skip

The lateral high knee skip is a variation of the high knee skip exercise that incorporates lateral movement to engage different muscle groups and improve overall agility and coordination. Begin by standing with your feet together and your arms relaxed by your sides. Start by hopping laterally (sideways) to one side, pushing off with both feet simultaneously. As you jump to the side, lift your knees up towards your chest, driving them as high as possible. Upon landing on the opposite side, immediately transition into another lateral hop while lifting your knees towards your chest. Continue alternating between hopping to the left and right sides, maintaining a steady rhythm and focusing on driving your knees up with each skip. Utilize your arms to help propel you sideways, swinging them in a natural motion to assist with balance and momentum. Keep your arms bent at the elbows and close to your body, allowing them to move freely in coordination with your legs. Keep your core engaged throughout the exercise to stabilize your body and maintain balance. Land softly on the balls of your feet with each hop to absorb shock and reduce impact on your joints. Keep your chest up and your gaze forward to help maintain proper posture and alignment. Breathe naturally throughout the exercise, inhaling and exhaling in a rhythm that feels comfortable for you. Avoid holding your breath, as this can lead to decreased performance and increased fatigue. Perform lateral high knee skips for a set amount of time (e.g., 30 seconds to 1 minute) or a certain number of repetitions (e.g., 20 reps per side).

Single-Leg Stride Jump

Steps : 1.) Start by standing to the side of a box with your inside foot on top it. 2.) Then quickly swing your arms upward and out as you push through your leg and jump as high as possible. 3.) Bring the opposite knee upward and then land in the same position as you have started. 4.) Repeat for as many reps and sets as you desire.

Dumbbell Reverse Spider Curl

Steps : 1.) Start by holding a dumbbell in each hand, holding it with a reverse grip so that your palms are facing inward and position yourself lying face first on an inclined bench. 2.) Then extend your biceps down and out in front of you so that you are able to fully contract your muscles 3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps 4.) Hold for a count when you reach the top position then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Hang Clean Below the Knees

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Lift the bar up so that it is slightly below your knees, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.

Downward Facing Puppy Dog

Steps : 1.) Begin by kneeling on an exercise mat with your legs shoulder-width apart. As you do this, position your hands forward while lowering your head towards the floor. 2.) Keep your knees underneath your hips at all times so that your buttocks is raised high in the air. 3.) Relax an extend back through the hips and low back, holding this position for 5 to 10 long, slow breaths. 4.) Return back to the starting position and repeat.

Barbell Supine Reverse Extension

Steps : 1.) Start by laying on your back on a flat bench with your feet on the floor in front of you, holding a weighted barbell or EZ bar behind your head dangling towards the floor. 2.) Slowly elevate the bar up and out so that it creates a straight line with your body and squeeze your triceps. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Downward Facing Dog Single-Leg

Steps : 1.) Start off on all fours with your hands placed shoulder width apart and fingers spread. 2.) Lift your hips up in the air, keeping your feet flat on the floor and arms straight. 3.) Press your chest towards the floor and then raise one of your legs high up in the air, still keeping the other foot on the floor and shoulders at level. 4.) Hold onto this position for 5 to 10 breaths and return the leg to starting position. 5.) Repeat this pose with your opposite leg.

Warrior Pose

Steps : 1.) Start off with stepping laterally with your left leg until both legs are 3 feet apart. 2.) Then take your left leg at a 45-degree angle to your front foot and lunge into the right leg. 3.) Keep the left leg straight and turn your glutes and hips in the direction of the right and raise both arms overhead in a full extension. 4.) Hold this post for about 5 to 10 breaths and then switch sides.

Gorilla Chin-Up with Crunch

Steps : 1.) To begin the exercise, start in a hang from the chin-up bar with an underhand grip. 2.) Take your legs and bend your knees so that your calves are behind your back and keep them at a 90-degree angle. 3.) Pull yourself up as in a regular chin up, crunching your knees on the way up until they have reached your chest. 4.) As soon as your chin is at the level of the bar, you will stop. 5.) Following reaching the final position, return your body back to the starting position inhaling on the way down. 6.) Repeat this exercise for as many repetitions as needed.

Alternating Diagonal Leg Bound

Steps : 1.) Start in a stance at an end of a room with one foot in front of the other. 2.) Push off with your front leg with as much force as possible, driving your opposite knee up and forward, landing with your front foot. 3.) Then repeat with the opposite leg and push with as much force as possible cover as much distance as you can. 4.) Repeat for as many reps and sets as you desire.

Inline Skating

Inline skating is a sport that helps tone your body, build a strong core and muscles, burn calories, increases endurance and stamina as well as improve coordination and balance.

Decline Bench Alternating Leg Raise

Steps : 1.) Start off laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull one leg up towards the ceiling as high as possible until you feel a stretch in your abs. 3.) Then return your leg back to the starting position and repeat with the opposite leg. 4.) Repeat for as many reps and sets as desired.

Medicine Ball Chest Pass

Steps : 1.) You can use either a partner or a wall in this exercise. 2.) Start off standing up straight with your feet shoulder width apart and an exercise in between your hands up against your chest. 3.) Extend through your elbow and push the medicine ball forward towards your partner or the wall. 4.) Receive the throw back with both of your hands at chest level and repeat for as many reps and sets as desired.

Kettlebell Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in each hand. 2.) Clean press the kettlebells to shoulder level and hold onto this position. 3.) Push your body forward by bending at your knees keeping your back and chest straight keeping your front foot pressed to the floor and the back rested upon the knee. 4.) Overhead press the kettlebells in a thrusting motion as you bring your body to the floor. 5.) Hold onto this position for a few seconds squeezing with your shoulders. 6.) Return back to a standing position. 7.) Repeat this exercise for as many repetitions as needed.

Stability Ball Weight Plate Side Bend

The weighted ball side bend exercise uses an exercise ball instead of a bench and conforms to your body better allowing for correct anatomical range of motion. Steps : 1.) Start off lying one side of your torso, waist and hip against an exercise ball, positioning your feet on the floor or up against a wall for support. 2.) With one hand hold a weight plate against the side of your head and place your free hand across your chest to steady yourself. 3.) Raise your torso up off the ball by flexing your waist and hold this position for a count. 4.) With controlled movements lower yourself back onto the ball. 5.) Repeat for as many reps and sets as desired.

Bent Knee Side Angle Pose

Steps : 1.) Start by laying on your back with hands by your sides and your knees up. 2.) Lift your pelvis up off of the floor so that your glutes are completely up and back/spine are elevated as well. 3.) With your body is elevated, move your chest closer towards your chin and your tailbone shifts close towards your knees which move in opposite direction away from your body. 4.) Keep your knees tight together and don't let them split apart. 5.) Hold this position for up to 10 seconds and return back to the starting position. 6.) After returning back to the starting position, hug your knees towards your chest and rock to help release any tension in your back. 7.) Repeat steps again if continuing with pose

Dumbbell One-Arm Press (Reverse Grip)

Steps : 1.) Start by laying with your back flat on a flat bench holding a dumbbell in one hand with a reverse grip so that your palms are facing in and towards you. 2.) Slowly press the dumbbell up towards the ceiling and squeeze your chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Front Raise (Seated)

Steps : 1.) Start by setting up an incline bench and sit down with your back flat on the bench with your feet in front of you, holding a dumbbell in each hand at your sides. 2.) Slowly elevate your arm up and out to about head level and squeeze your shoulders on the way up. 3.) Hold for a count then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.