Exercise Database

Smith Machine Incline Shoulder Raise

Steps : 1.) To begin this exercise; start off by placing an incline bench underneath a smith machine and align the barbell at a height that you are able to reach the bar. 2.) Grab onto the barbell and lift the bar off from the rack and hold it over you with your elbows, slightly bent. 3.) Then lift the bar up until your arms are fully extended holding on for a few seconds, returning it back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Smith Machine Bench Press (Reverse Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to perform and placing a flat bench underneath the bar, centering it out for the exercise. 2.) Grab the bar with an underhand reverse shoulder width grip, then unload the bar from the rack and press it above your chest. 3.) Slowly lower the bar towards your chest so that it is barely touching and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Band Quad Stretch

Steps : 1.) Start by sitting on the ground and looping a band, rope or belt around one foot. 2.) Twist your body over to your stomach and lay flat face down on the floor and flex the knee with the band wrapped around it, keeping the other fully extended behind you. 3.) By pulling on the band, your hip and knee should come up off of the floor creating tension in your quads and hip flexors. 4.) Hold this stretch for 15 to 30 seconds and return to the starting position. 5.) Repeat for as many reps, sets and however long you desire.

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.

Sun Salutation

Steps : 1.) Start by standing up straight with feet shoulder width apart, putting your palms together and grounding yourself through your feet. 2.) Extend your arms skyward and fold your body forward and place your hands on the floor. 3.) Then either step or jump back with both feet into a plank position, creating a straight line with your body from your heels to your shoulders. 4.) Bring your shoulders forward in front of your wrist and lower your body to about 2 inches off of the floor. 5.) Continue to lower your body to the floor and then inhale as you press your hands to the floor and curve up your chest into a Cobra pose. 6.) Tuck your toes and lift your hips up high into a Downward Facing Dog, holding for 5 to 10 breaths and then return back up to the standing position.

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.

Cable Rotational Crunch (Supine)

Steps : 1.) Start by attaching a rope to a low pulley cable machine and laying with your back flat on the floor and your head in the direction of the rope. 2.) Keep your legs bent with your feet about shoulder width apart and grap the rope and pull it to just above your head. 3.) Slowly lift your body up so that your shoulder blades are up off of the floor and then bring one of your elbows to the opposite side of your body until you feel a stretch in your abs and hold for a stretch. 4.) Return to the starting position and repeat in the opposite direction. 5.) Repeat for as many reps and sets as desired.

Leg Slide (Supine)

Steps : 1.) Begin by lying on your back, feet elevated in a 90-degree angle with your arms at sides with palms up. 2.) While keeping your hands in place, slowly slide your legs forward so that they are extended out in front of you and you feel a stretch and tension in your lower abdominals. 3.) Return back to the starting position and repeat for as many sets and reps as possible.

Dumbbell Forward Lunge with Bicep Curl

The forward lunge with bicep curl requires balance and coordination and also targets the bicep muscles. Steps : 1.) Grasp a dumbbell in each hand with your palms facing up and stand up straight with your feet together, your back straight and your abs drawn in. 2.) Allow your arms to extend down fully to the sides of your body. 3.) While keeping your body straight, take a step forward then bend your waist and your knee into a lunge. 4.) As you go into the lunge curl your arms up towards your shoulders contracting your biceps. 5.) Return to starting position and switch legs. 6.) Repeat for as many reps and sets as desired. Tips : 1.) Refrain from dropping your leg and knee to the ground.

Decline Bench Cable Crunch

Steps : 1.) Start by placing a decline bench with the lower end facing the base of a low pulley cable machine with a rope extension attached to the machine. 2.) Lay down with your back flat on the bench with your head on the lower end and hold the rope by the side of your head. 3.) Use your ab muscles and pull your body up off of the bench and crunch up as far as you can until you feel a stretch in your lower abs. 4.) Slowly return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm Reverse Fly

Steps : 1.) Begin by setting up an incline bench with your chest rested upon the bench with feet extended behind you, toes on the floor, holding a dumbbell in one hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise your arm up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Straight Leg Sit-Up

Steps : 1.) Start by laying on the floor with your legs straight out in front of you with one foot on top of the other along with one arm pointed up towards the ceiling and the other hand used to stabilize your head. 2.) Once in position, lift your shoulders off of the floor until you feel a contraction in your abs, hold for a few seconds then return back to the starting position. 3.) Repeat for as many reps and sets desired and then switch with the opposite foot and extended arm. Tips : 1.) Make sure you are squeezing with your abs and not pushing up on your neck

Cable Lying Crunch

Steps : 1.) Start by placing a rope attachment to a low pulley cable machine and lay down in front of the machine with your head close to the pulley. 2.) Keeping your knees bent, grab the rope with your palms facing inward and pull up to your head. 3.) Slowly contract your abs, so that your shoulders are up off of the floor, and reach up as much as possible towards your knees until you feel a stretch. 4.) Return to the starting position and repeat for as many reps and sets as desired.

Dumbbell Supination (Side-Lying)

Steps : 1.) To begin this exercise; lie sideways on a flat bench with one arm holding a dumbbell. 2.) Then take the upper arm that is holding the dumbbell and rotate the forearm so that it is lifted forward and down. 3.) Repeat this exercise for as many repetitions as needed.

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.

Dumbbell Bicep Curl With Stork Stance

The dumbbell bicep curl with stork stance is an advanced exercise that requires excellent coordination and balance to target and isolate the bicep muscle. Steps : 1.) Start by holding a pair of dumbbells in each hand, palms facing up. 2.) Standing on one foot, extend your other foot back (see illustration) and extend your arms down so they are handing in front of your leg. 3.) While on one foot, curl your arms up contracting your biceps, squeezing the muscle as much as possible. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as 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.

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.