Exercise Database

Smith Machine Reverse Bench Press (Close Grip)

Steps : 1.) Start by setting up a smith machine for the close grip bench press exercise by placing a flat bench underneath the bar and laying down with your back flat on the bench, feet in front of you. 2.) Grab the bar with a reverse grip, palms facing inward, then lift the bar off of the rack and slowly lower it down towards your chest. 3.) Keep your elbows tucked in at your sides, until the bar is almost touching your chest and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Hang Clean

Steps : 1.) To begin this exercise; take a kettlebell in one hand and stand upright with the kettlebell next to your side. 2.) Take the kettlebell and swing it back then raise it to shoulder level. 3.) Repeat this exercise for as many repetitions as needed.

Barbell Jerk

Steps : 1.) To begin this exercise; start off bringing yourself up as you would as in a normal jerk by standing up straight with the weighted barbell resting upon your shoulders and palms. 2.) Dip your knees a bit and use your momentum to overhead press the barbell above your head. 3.) Return back to the starting position 4.) Repeat this exercise for as many repetitions as needed

Cable One-Arm Fly (Stability Ball)

Steps : 1.) Start by setting up a handle on a low pulley cable machine and placing an exercise ball next to the machine. 2.) Grab onto the handle with a neutral, hammer grip, and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back is flat on the middle of the ball. 4.) Raise the handle above your chest as this will be your starting position. 5.) Slowly lower the handle down to your side, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as desired.

Locust Pose

Steps : 1.) Start off by lying face down with your forehead on the floor, your arms at your sides and feet straight together. 2.) Lift your legs up in the air while keeping your ankles together and knees off of the floor. 3.) Make sure that your hips are still positioned on the ground then lift your arms, head and chest up. 4.) Take your hands and reach back towards your toes with your fingertips. 5.) Hold this position for a few seconds, return back to the starting position and repeat the pose.

Stability Ball Medicine Ball Sit-Up

Steps : 1.) Start off by lying with the small of your back on a stability ball with your feet planted firmly on the floor 2.) Holding a medicine ball straight out pointed towards the ceiling. 3.) Still holding the exercise ball in front of you, contract your abdominals up and bring your torso towards the ceiling, elevating the medicine ball up at the same time. 4.) Return back to the starting position and repeat for as many sets and reps as you would like.

Kettlebell Floor Press

Steps : 1.) Start by laying on the floor on your side with a kettlebell in one hand resting upon your chest, one leg stretched out in front of you over your other leg extended behind you. 2.) Slowly press the kettlebell into a locked out position over your chest then slowly lower the weight until your elbow touches the ground still keeping the kettlebell elevated. 3.) Repeat for as many reps and sets as desired.

Stability Ball Calf Raise

Steps : 1.) Start setting up an exercise ball on the wall, resting your chest up against the ball with dumbbells at your sides and feet close together. 2.) This will be your starting position. 3.) Slowly walk your feet backward so that your legs are extended behind you and chest is still positioned up against the ball. 4.) Raise your heels up off of the floor as far as possible, rolling the ball up the wall slightly, squeezing your calves and hold for a count. 5.) Return back to the starting position. 6.) 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.

Dumbbell Incline One Arm Hammer Press

Steps : 1.) Start off by laying down on an incline bench with your feet flat on the floor and holding a dumbbell in one hand in a hammer grip position with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder, keeping a 90-degree angle in your arm until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Decline Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on a decline bench, feet on the rested underneath the pads and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Low Back Chair Stretch

Steps : 1.) Start by sitting upright in a chair with your feet planted on the floor in front of you. 2.) Slowly bend to one side of your body with one arm extended over your head reaching towards the ceiling while using the hand on the bent side to grab the chair. 3.) Hold this stretch for 15 to 30 seconds then return back to the starting position and repeat on the opposite side. 4.) Repeat for as many reps and however long that you desire.

Barbell Shoulder Pull (Prone)

Steps : 1.) Begin by setting up a weighted barbell and placing it in front of a flat bench. 2.) Lay down with your chest flat on the bench, feet extended behind you and take hold of the bar with an overhand shoulder-width grip. 3.) Slowly pull the barbell up to shoulder level, squeezing on the way up and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Weight Plate Pullover

The pullover on a stability ball with a weight exercise uses a ball for core stabilization and help strengthen the back and hips. Steps : 1.) Start off grabbing a weight plate and sit on an exercise ball with your feet planted firmly on the floor in front of you. 2.) Lower your body so your upper abs are the only part of your body supported on the ball. 3.) Bring the weight plate to your chest with your arms extend. 4.) In an arcing motion raise the weight plate over and behind your head towards the floor until you start to feel a stretch in your core, back and chest muscles. 5.) Hold the position for a count. 6.) Return to starting position and repeat for as many reps and sets as desired.

Box Single-Leg Push-Off

Steps : 1.) Start by standing in front of a box with one foot resting upon the box with knee bent and the other rested on the ground. 2.) Once in position push up with your top foot on the box trying to get as much height as possible. 3.) As you come back down, land with the same foot on top of the box returning the elevated foot back to the floor and starting position. 4.) 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.

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.

Barbell Reverse Grip Tricep Extension

Steps : 1.) Start by laying on an incline bench with your feet flat on the floor, holding a barbell with both hands over your eyes with palms facing inward. 2.) Slowly lower the barbell towards the top of your head feeling tension in your triceps, hold this position for a count and return back to the start. 3.) Repeat for as many reps and sets as desired.