Exercise Database

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.

Dumbbell Incline One-Arm 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 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.

Seated Glute Stretch

Steps : 1.) You will need a partner for this stretch. 2.) Start off in a seated position with your knees bent and one ankle crossed over one knee. 3.) With your partner standing behind you, lean forward as your partner braces your shoulders then try to push your body back for 15 to 30 seconds while your partner tries to prevent any movements. 4.) Relax your muscles and have your partner gently push your body forward for 15 to 30 seconds to increase the stretch. 5.) Repeat for as many reps and however long as desired.

Reverse Lunge with Rotation

The Reverse Lunge with Rotation is an effective exercise for targeting multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, while also improving balance and coordination. Stand tall with your feet hip-width apart and your arms at your sides. Engage your core muscles to stabilize your spine throughout the movement. Take a large step backward with your right foot, landing on the ball of your foot. Lower your body by bending both knees until your left thigh is parallel to the ground and your right knee is hovering just above the floor. Your front knee should be stacked directly over your ankle. Ensure that your back knee is bent at a 90-degree angle, with your shin perpendicular to the ground. Once you're in the lunge position, rotate your torso towards the left side, twisting from your waist. Reach your arms straight out in front of you, then rotate your torso and arms together to the left side. Keep your core engaged and your hips facing forward as you twist. Slowly rotate back to the center, bringing your arms back to the starting position. Press through your front heel to push yourself back up to the starting position, bringing your right foot back to meet your left foot. Repeat the movement on the other side, stepping back with your left foot and rotating towards the right side. Inhale as you step back into the lunge position, and exhale as you rotate your torso.

Stability Ball Tricep Extension

Steps : 1.) Start by laying on your back on a stability ball with the top of the ball underneath your upper back, your feet firmly on the floor and holding a dumbbell in one hand. 2.) Slowly raise your arm with the dumbbell straight up towards the ceiling and keeping the other arm at your side. 3.) Bend your arm and bring the weight slowly down behind your head feeling a stretch in your tricep and hold for a count. 4.) Then bring the weight back up to the starting position and repeat for as many reps and sets desired.

Standing Pelvic Tilt

Steps : 1.) Start by standing up straight with your feet shoulder width apart and then slowly bend through your knees. 2.) Slowly move your pelvis backward, pulling your navel in towards your spine, until you feel a stretch in your lower back. 3.) Repeat for as many reps as you desire.

Barbell Power Snatch

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.) Bring the bar to about mid thigh level, 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.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead, making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm French Press (Stability Ball)

Steps : 1.) Start by sitting on a stability ball with a dumbbell in one hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Extend the dumbbell behind your head with bent elbow then push the weight up towards the ceiling until your arm is fully extended. 4.) Return the weight back down to the starting position and repeat for as many reps and sets desired. 5.) Switch to the other hand and repeat.

Knee Tuck Jump

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your hands at your sides. 2.) Slightly bend your knees and extend your hands out in front of you, hold them interlocked at your chest. 3.) Then quickly dip down and forcefully push upward in a jump and pull your knees up towards your chest in attempts to touch the palms of your hands. 4.) Land back down on the ground by extending your legs down, absorbing the impact and having your knees bend slightly. 5.) Repeat for as many reps and sets as desired.

Weighted Three Bench Dip

Steps : 1.) Start by setting up 3 benches, one horizontally in front of you and two vertically positioned at your sides for this exercise. 2.) Place your hands at the end of the two vertical benches while your feet are extended out and heels are resting in the middle of the horizontal bench, then place a weight plate on your hips and this will be your starting position. 3.) Push up with your arms so that your body is elevated and arms straight, then slowly lower your body down until your elbows are at shoulder level and hold for a count. 4.) Return back to the starting position.

Cable Judo Flip

Steps : 1.) Start by connecting a rope attachment to a low pulley cable machine and standing to the side of the cable with a wide stance and rope in both hands. 2.) Turn your body away from the machine as you bring the rope over your shoulder as if you were performing a judo flip shifting the weight forward as you crunch to pull the rope downward. 3.) Hold this position for a count then return back to the start and repeat for as many reps and sets desired.

Kettlebell One-Arm Floor Press

Steps : 1.) To begin this exercise; start off by lying back flat on the floor with a kettlebell for a one-arm press. 2.) Keep one of the legs that is on the same side of the kettlebell being pressed. 3.) Push the kettlebell above your body and extend the elbow. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Bicep Curl (Supine Wide Grip)

Steps : 1.) Start by laying with your back flat on a bench and your feet in front of you in contact with the floor and arms elevated at your sides with a dumbbell in each hand. 2.) Hold the dumbbells in a neutral grip then extend your arms out to your sides, keeping your upper body, wrists and shoulders in a line. 3.) Slowly curl the dumbbells towards your shoulders and twist to form an underhand grip, isolating the biceps, then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Seated Press

Steps : 1.) To begin this exercise; start off by sitting on the floor and spreading your legs out to each side. 2.) Clean press one kettlebell to your shoulder then press it up using the momentum from your shoulders until its overhead. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed and switch sides.

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.

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.

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.

Side Angle Pose With Rotation

Steps : 1.) Begin this pose in a lunge position keeping your feet at least 3-feet apart with your right foot being the lead. 2.) Lift your arms at shoulder level and fully extend at your elbows, then lunge into your right leg until you are almost at a 90-degree angle at the knee joint. 3.) Follow this by bending to the right side allowing the left hand to touch the floor just inside of the right foot 4.) Hold this position for 5 to 10 breaths and return back to the starting position repeating in the opposite direction.