Exercise Database

Dumbbell Reverse Preacher Curl

Steps : 1.) Start oby sitting on a preacher bench with your upper arms resting upon the padding and holding a dumbbell in each hand with a reverse grip. 2.) Slowly raise the dumbbells up towards your shoulders, squeezing in your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Jefferson Squat

The barbell jefferson squat is a rarely used exercise but it is one of the best to help build and shape the inner thighs. Steps : 1.) Start off by placing a barbell between your legs so it is perpendicular to your feet. 2.) Grasp the barbell with one hand in front of you and one hand behind you with an overhand grip. 3.) Squat down so your thighs are parallel to the floor slowly lift the weight up between your legs as you stand. 4.) Slowly return to a starting position just above the floor. 5.) Repeat for as many reps and sets as desired.

Drop Push-Up

Steps : 1.) Start off placing either two platforms or boxes about 2 feet apart from each other then get into a push-up position with your feet extended behind you and placing your hands on the boxes. 2.) Drop from the platforms by pushing up off of the boxes with your hands, with as much force as possible, and landing on the ground, hands absorbing the impact. 3.) Push yourself back up and extend your arms back onto the boxes. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Wrist Curl Over Bench (Neutral)

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and holding a dumbbell in one hand with a neutral grip. 2.) Slowly lower the dumbbell down below the bench as far as possible squeezing your forearms and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Weighted Hyperextension

Steps : 1.) To begin this exercise; start off by lying face down on an exercise ball with your chest pressing up against it. 2.) Take a weight plate and grip it tightly holding it out slightly in front of your chest. 3.) Using your lower back and pelvis, raise your chest up off of the ball and hold tightly for a few seconds as you reach the top position. 4.) Then lower your chest back down towards the ball in the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Deadlift to Bicep Curl

This is an intermediate exercise. This exercise combines a bicep curl with a deadlift. Steps : 1.) Grasp a barbell or EZ Curl bar with a close underhand (palms facing up) grip. 2.) Standing with your feet shoulder width apart and your knees slightly bent, draw your abs in. 3.) Extend your arms so the bar rests in front of your thighs. 4.) Bending at the hips, performing a deadlift, as you bring the bar down to just above the floor. 5.) As you return to a standing position, bring the bar up curling your arms bringing your forearms to your shoulders. 6.) Return the starting position and repeat. Tips : 1.) Perform this exercise in front of a mirror may help you spot and correct your form.

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.

Cable Rope Tricep Extension (Supine)

Steps : 1.) Start by setting up a rope attachment on a low pulley cable machine and laying on the floor with your head facing towards the machine and knees bent. 2.) Hold the rope with a neutral grip, keeping it close together, elevated behind your head as this will be your starting position. 3.) Slowly push the rope up and out in front of your body so that your arms are completely extended and squeeze your triceps. 4.) Return back to the starting position. 5.) 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.

Incline Push-Up Depth Jump

Steps : 1.) Start by positioning a box behind you and two aerobic steps to your sides in a push-up position. 2.) Get into a push-up position with your feet on the box and hands right in between the aerobic steps. 3.) Using your force, push yourself up off of the floor extending your hands up off of the ground and quickly move your hands onto the steps. 4.) Push yourself off of the aerobic steps and back onto the floor. 5.) Repeat for as many reps and sets as desired.

Crescent Moon Pose

Steps : 1.) Start off by kneeling forward on one knee and stepping forward with the opposite leg, touching the floor with your fingertips and bringing your hips up. 2.) As you ease into this position, let the muscles relax and bring your hands to your front knee. 3.) Gaining your balance, reach your arms out forward, crossing your fingers and then lift your upper body and hands up towards the sky. 4.) While your upper body is shifting upward, move your hips closer towards the floor. Take your spine and shoulders and arch them back dropping your head and stretching your chin up. 5.) Hold this position for 5 to 10 seconds and then release back to the starting position.

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).

Side-Lying Quadricep Stretch

Steps : 1.) Start by laying on your side with the leg on the floor bent at a 90-degree angle to help stabilize the body and the elevated leg being held by one hand. 2.) Slowly stretch the elevated leg behind you so that your heel is being pulled towards your glutes. 3.) Hold this position for 15 to 30 seconds and return back to the start. 4.) Repeat for as many reps, sets or duration as desired.

Standing Opposition Reach

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Keeping your abs engaged, extend one leg straight out behind you stopping when your hips are fully extended and reach out with your opposite arm at the same time. 3.) Maintain your balance and hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat with the opposite leg and arm for as many reps and sets as desired.

Kettlebell Snatch

Steps : 1.) To begin this exercise; start off by holding two kettlebells at knee level. 2.) Bend slightly at your knees and swing the kettlebells between your legs then drive up with your torso until they are overhead pressed. 3.) Hold onto this position for a few seconds then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed

Assisted Chest Stretch

Steps : 1.) In this stretch you will need a partner behind you to assist. 2.) Start off by sitting upright on the floor with your partner behind you, placing your hands behind your head and legs extended out in front of you with a slight bend in the knees. 3.) Have your partner hold your elbows, then try and pull your elbows from behind your head for about 15 to 30 seconds then release. 4.) Then afterwards have your partner pull back on your elbows again but easily this time to help stretch out the chest muscles.

Single-Leg Wall Squat

The single-leg wall squat is an effective lower body exercise that targets the quadriceps, hamstrings, glutes, and stabilizing muscles of the hips and core. Begin by finding a clear wall space where you have enough room to perform the exercise. Stand with your back against the wall. Position your feet about hip-width apart and a few inches away from the wall. Your feet should be parallel to each other. Lift one foot off the ground and extend it forward, keeping your knee slightly bent. This will be your working leg for the exercise. Lean your back against the wall, ensuring that your spine is in a neutral position with your shoulders and hips in contact with the wall. Engage your core muscles to maintain stability throughout the exercise. This will help support your spine and prevent excessive arching or rounding of your lower back. Lowering Phase: Slowly lower your body down by bending your standing knee, keeping your working leg lifted off the ground. Lower yourself as far as you can comfortably go, aiming to create a 90-degree angle at your knee. Keep your torso upright and your chest lifted throughout the movement. Avoid leaning forward or allowing your knees to collapse inward. Press through your heel to push yourself back up to the starting position, straightening your standing leg. Focus on using the muscles of your quadriceps, hamstrings, and glutes to lift your body. Complete the desired number of repetitions on one leg before switching to the other leg.

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.