Find the perfect workouts from the JEFIT exercise database by muscle group, equipment, or try something new.
1306 EXERCISES FOUND
Stability Ball Jack Knife Push-Up
Steps : 1.) Begin by rolling onto an exercise ball until you're in a prone push-up position with your shins positioned on the ball and your hands directly underneath your shoulders. 2.) Then bring your knees towards your chest with the exercise ball. 3.) Hold this position for a count then returning back to the starting position. 4.) On the return of the exercise ball to the starting position, bring your chest down to the floor in a push-up motion. 5.) Return back to the starting position and repeat for as many reps and sets desired.
Dumbbell Bicep Curl Step-Up
The step up single leg balance with bicep curl exercise is an advanced workout that combines a step up with a bicep curl to target the arm muscles. Steps : 1.) Place a box or bench in front of you and grab a dumbbell in each hand with a palms up grip. 2.) With one leg, step up on to the box and raise your other leg up (as if taking another step). 3.) At the top of the step curl your arms up bringing your biceps towards your shoulders, squeezing the bicep muscles. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.
Band Calf Raise
Steps : 1.) To begin this exercise; start off with taking an exercise and standing on it with equal amount of band on both sides. 2.) Taking the handles of the bands, elevate your arms towards the side of your head so that the bands tighten up. 3.) Then while leaving your hands by your head, stand on your toes and squeeze tightly on your calves. 4.) After holding on for a few seconds, release and go back to the starting position with your hands still by your head. 5.) Repeat this exercise for as many repetitions as needed.
Alternating Arm Cobra
Steps : 1.) Start off by laying face down on the floor in a prone position with your arms at your sides. 2.) Squeeze your glutes and lift your chest off of the floor with your arms alternately touching the floor from side to side while keeping your arms straight. 3.) Repeat for as many reps and sets desired.
Kettlebell Open Palm Clean
Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell by the handle and raise it quickly so that it flips and the ball lands in the palms of your hand. 3.) Then throw the kettlebell back out and catch it with the handle in front of you and return it back to the floor. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.
Barbell Snatch Pull
Steps : 1.) Start with a weighted barbell on the floor close to your shins, bent down at your hips keeping your back straight, head facing forward and holding it with a wide grip. 2.) Quickly drive through your heels and pull up while extending your knees. 3.) As the bar reaches your thigh, extend through your hips and in a jumping motion accelerate through your hips and move the bar upward towards your chest. 4.) Do not pull through your arms as with the second pull the bar should be extended up and your body fully extended. 5.) Return back to the starting position and repeat for as many reps and sets as desired.
Kettlebell Bent Press
Steps : 1.) Kettlebell clean to the shoulder position. 2.) Follow this movement by leaning your body to the opposite side of the kettlebell with your free hand touching the ground. 3.) Keep the kettlebell vertical throughout the entire motion. 4.) Return back to the starting position with the kettlebell above your head, followed by placing the kettlebell back to the shoulder position. 5.) Repeat this motion and workout for the amount of repetitions needed.
Medicine Ball Two-Arm Overhead Throw
Steps : 1.) Start by laying on the ground with your back on the floor and your knees bent, holding a ball in both hands extended behind your head. 2.) Forcefully come up through your shoulders, in a sit up motion, and throw the ball directly in front of you as if you were going for a maximum distance. 3.) Bounce the ball off a wall back to you and repeat or have a partner catch and bring the ball back to you for as many reps and set as desired.
Dumbbell Lunge Tricep Extension
Steps : 1.) Start by standing up straight with your feet shoulder width apart holding dumbbells behind your head. 2.) Lunge forward with one leg by bending at your hips and keeping the other leg straight. 3.) Keep most of the weight and focus positioning the dumbbells on the lunging leg and do an overhead tricep extension, feeling a stretch in your muscles. 4.) Lower the weights slowly back down and then return back to the starting position, repeating in the opposite direction on the other leg. 5.) Repeat for as many reps and sets desired.
Stability Ball Side-Lying Neck Stretch
Steps : 1.) Begin by lying sideways on a stability ball with one arm hanging to the floor and the other resting on your hip. 2.) Begin by lowering your head towards the floor while also pressing your upper shoulder blade down towards your hip. 3.) Hold onto this position for 15 to 30 seconds and repeat with the opposite side.
Barbell Squat to Upright Row
Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and holding a barbell at your thighs with your palms facing down in a narrow grip position. 2.) Slowly squat down under control keeping your knees bent over your toes at the same time pulling the barbell up to about sternum height until you feel a squeeze in your thighs, glutes and shoulders. 3.) Then squat back up to the starting position and repeat for as many reps and sets as desired.
Depth Jump Leap
Steps : 1.) For this exercise you will need either two boxes with one about a foot high and the other about 2 feet tall, placing one as your starting position and the other about 3 feet apart from the first. 2.) Stand on one of the boxes with your arms at your sides and feet on the edge of the box. 3.) Drop off of the first box and land with both feet, then upon landing, drive your body upward and outward with as much force as possible and jump onto the other box. 4.) With these jumps let your legs absorb the impact. 5.) Repeat for as many reps and sets as desired.
Dumbbell One-Arm Bent-Over Reverse Fly
Steps : 1.) Start by sitting on the end of a flat bench with your feet together on the floor in front of you and a dumbbell in one hand. 2.) Bend down so that your chest is rested upon your thighs and position the dumbbell underneath your legs. 3.) Slowly elevate the dumbbell up and out to around head level and squeeze your shoulder. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.
Bench Leg and Hip Stretch
Steps : 1.) Start by sitting upright on a bench with your feet flat on the floor and holding onto the sides of the bench with your hands. 2.) Slowly raise one leg off of the floor and then extend your leg. 3.) Next, move the leg outward towards, performing hip abduction, as far as you can and hold for a few seconds before bringing it back to the center and back down. 4.) Repeat for as many reps and how long as you desire.
Medicine Ball Chest Push
Steps : 1.) Start in a kneeling position facing either a wall or a partner, with a medicine ball held between your hands. 2.) Explode forward and pass the ball out in front of you as hard as possible with your hips and then following through by falling forward and catching yourself with your hands. 3.) Return immediately back to the starting position and repeat for as many reps and sets as desired.
Dumbbell Seated One-Arm Arnold Press
Steps : 1.) Start by seated on the end of a flat bench with feet on the floor in front of you holding a dumbbell in one hand. 2.) Slowly, while using your thighs, raise the dumbbell to shoulder height and twist your palm so that it is facing in towards your body. 3.) From there raise the dumbbell above your head, squeezing your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.
Medicine Ball One-Arm Push-Up
The one-arm biased push up is an advanced push up that targets the pectoral muscles as well as the core and helps strengthen and build stronger muscles. Steps : 1.) Start off by placing the medicine ball so that when you perform the exercise one hand is one the ball and the other is on the floor. 2.) Place the ball to one side and then kneel down so that your arms are fully extended and body is straight. 3.) Once in position, slowly lower your chest down towards the ball until you feel a stretch in your chest muscles. 4.) Hold this position for a count and then return back up to the starting position.
Barbell One-Arm Bicep Curl
The one arm bicep curl with an olympic bar exercise is an advanced workout used for building stability and strength in the bicep muscles. Steps : 1.) Start by standing with your feet shoulder width apart and your knees slightly bent. 2.) Grab an olympic bar (empty weight bar) in the middle with one hand so that the bar is equally balanced, keeping your free hand at your side for support. 3.) Curl the bar up so your forearm touches your bicep, squeezing and isolating the muscle. 4.) Slowly lower the bar and change arms. 5.) Repeat for as many reps and sets as desired.
Before you hit the gym, take the time to define your fitness goals. Whether you're aiming to build muscle, lose weight, or improve endurance, having specific objectives will guide your training and keep you focused on your workouts.
Designing a structured workout plan is essential for maximizing your time in the gym. Incorporate a mix of cardiovascular workouts, strength training, and flexibility exercises to target different muscle groups and improve overall fitness levels.
Compound exercises, such as squats, deadlifts, and bench presses, engage multiple muscle groups simultaneously, making them highly effective for building strength and muscle mass. Prioritize compound movements in your workouts for optimal results.
To continue making progress, gradually increase the intensity, volume, or resistance of your workouts over time. Progressive overload challenges your muscles and forces them to adapt, leading to growth and strength gains with every workout.
Pay attention to how your body feels during and after workouts. Push yourself to work hard, but also know when to scale back or take a rest day if you're feeling fatigued or experiencing pain from your workouts.
Recovery is just as important as exercise itself. Make sure to get an adequate amount of sleep, fuel your body with nutritious foods, and incorporate rest days into your routine to allow your muscles time to recover and grow stronger after each workout session.
Proper hydration is crucial for maintaining energy levels, regulating body temperature, and supporting overall health. Aim to drink plenty of water throughout the day, especially before, during, and after workouts to optimize your workout performance.
Keep your workouts interesting and challenging by incorporating a variety of exercises, equipment, and training modalities. Experiment with different workout styles, such as high-intensity interval training (HIIT), circuit training, and yoga, to keep your body engaged and avoid workout monotony.
Consistency is key to seeing results. Make exercise a regular part of your routine by scheduling workouts at the same time each day and treating them like appointments you can't miss. Consistency in your workouts will help you achieve your fitness goals faster.
Keep a workout journal or use a fitness app like JEFIT to track your workouts, monitor your progress, and celebrate your achievements. Tracking your workouts helps you stay accountable and motivated, and allows you to see how far you've come on your fitness journey.
Always start your workouts with a thorough warm-up to prepare your body for exercise and reduce the risk of injury. Incorporate dynamic stretches, mobility drills, and light cardio to increase blood flow and loosen up tight muscles before starting your workouts.
Technique is crucial for preventing injuries and maximizing the effectiveness of your workouts. Always prioritize proper form over lifting heavier weights or performing more repetitions. If you're unsure about your form, consider working with a certified personal trainer to ensure you're performing exercises correctly.
In addition to intense workouts, incorporate restorative activities like yoga, stretching, or foam rolling into your routine to improve flexibility, mobility, and recovery. These activities can help reduce muscle soreness and prevent injuries, allowing you to perform better in your next workout session.
Find ways to stay motivated and inspired on your fitness journey. Set rewards for reaching milestones, enlist the support of a workout buddy or join a fitness community, and remind yourself of why you started in the first place. Staying motivated will help you stay consistent with your workouts and achieve your fitness goals.
Rome wasn't built in a day, and neither is a strong, healthy body. Be patient with yourself and trust the process. Results take time, so stay consistent, stay positive, and keep pushing forward with your workouts, knowing that your hard work will pay off in the end.
Picture yourself achieving your fitness goals and visualize the steps you need to take to get there. Visualization can help increase motivation, focus, and confidence, making it easier to stay on track and overcome obstacles in your workouts and fitness journey.