Exercise Database

Walking Inchworm Push-Up

The walking inchworm with push-up is an advanced variation of the inchworm exercise that incorporates a push-up into the movement, adding an extra challenge for the upper body and core. Begin by standing tall with your feet hip-width apart and your arms by your sides.Bend forward at your hips, reaching your hands towards the floor. Keep your legs as straight as possible without locking your knees. Lower your hands to the floor in front of your feet, allowing your spine to lengthen as you fold forward. Once your hands reach the floor, begin walking them forward away from your body. Keep your legs straight as you walk your hands out, moving into a plank position. Continue walking your hands forward until your body is fully extended in a plank position, with your hands directly under your shoulders and your body forming a straight line from head to heels. Perform a push-up by bending your elbows and lowering your chest towards the floor. Keep your body in a straight line from head to heels throughout the movement. Lower your chest as close to the floor as you can while maintaining proper form. Your elbows should bend to approximately 90 degrees. If a full push-up is too challenging, you can modify by performing the push-up on your knees. Once you've completed the push-up, reverse the movement by walking your hands back towards your feet, keeping your legs straight as you walk your hands back. Continue walking your hands back until your body is fully extended, and your hands are once again at your feet. Once your hands are back at your feet, slowly roll your spine back up to a standing position, one vertebra at a time, until you're fully upright. Stand tall with your shoulders back and chest lifted, ready to perform the next repetition. Perform the walking inchworm with push-up for the desired number of repetitions, aiming for smooth and controlled movements throughout.

Barbell Stiff-Leg Deadlift (Bench)

Steps : 1.) Start by standing up straight, feet shoulder width apart, near the edges of two flat benches and holding weighted barbell at waist level with an overhand grip. 2.) While keeping your back straight as possible and legs stiff, slowly lower your upper body down towards the floor along with the barbell, keeping it in front of your legs, feeling a stretch in your hamstrings on the way down. 3.) Hold for a count when you reach the lowest point possible, squeezing with your hamstrings and glutes then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Round the World Shoulder Stretch

Steps : 1.) To begin this exercise; start off standing up straight holding a barbell, with palms up towards the ceiling, behind your back. 2.) Keep the barbell positioned behind your hips and then slowly lift your arms up so that they are behind your head. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Stability Ball Back Stretch

Steps : 1.) Start off by sitting on an exercise ball with your feet planted firmly on the floor and your hands placed upon your thighs. 2.) Slowly roll down with your back onto the exercise ball, placing the top of the ball right in the middle of your back, and extending your hands out behind your head. 3.) As soon as you feel a stretch hold onto this position for a few seconds then return back to the starting position and repeat

Band Sit-Up

Steps : 1.) To begin this exercise; take the exercise bands and wrap them around the base of the bench. 2.) Lay down with your back flat on the bench, holding onto the bands. 3.) Then curl up your body, holding the bands, so that your chest is as close to your abdominals as possible. 4.) Squeeze and hold your abs tightly for a few seconds the return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Prone Shoulder Raise (Stability Ball)

Steps : 1.) Begin in a prone position on a stability ball with your abs and hips on the ball, legs spread out behind you and feet against a wall while each hand holds a dumbbell. 2.) When balanced and in position, perform a front raise pressing the weights out as far as you can and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

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.

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.

Barbell Hang 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.

Cable Decline Pullover

Steps : 1.) Start by placing a decline bench in front of a high cable pulley machine with the head rest facing the machine. 2.) Attach a long bar to the machine and sit down with your back on the bench and feet planted firmly on the floor or in a foot rest. 3.) Grab the bar with both hands with palms facing out and slowly pull up and out with your shoulders until the bar reaches to around your pelvic area. 4.) Hold this position for a count then return back up slowly to the start. 5.) Repeat for as many reps and sets as desired.

Cable Low Tricep Extension (Supine)

The cable low triceps extension exercise is performed while lying on a seated row cable station and targets the triceps muscles. Steps : 1.) Start by attaching a rope to the cable pulley at of a seated row station. 2.) Lie on the bench or floor with your head facing the weight stack. 3.) Grab the rope with your palms facing each other and raise your arms over your chest, with your forearms parallel to the floor at a 90 degree angle. 4.) Slowly extend your arms upward squeezing your triceps. 5.) Return to starting position and repeat for as many reps and sets as desired.

Weight Plate One-Arm Shrug

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a slight bend in your knees, holding a weight plate in one hand and letting your arms hang down at your sides. 2.) Once you have secured the weight plate in place, slowly shrug your shoulder as high as you can and hold the position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Stability Ball Oblique Curl

Steps : 1.) Begin by lying down with the lower part of your back on an exercise ball and your feet planted firmly on the floor. 2.) Take your hands and extend them behind your head, placing your fingertips on your head to hold your chin up. 3.) Then take one of your hands to anchor your body on the ball, curl up your abdominals and squeeze, feeling the tension. 4.) Return back to the starting position and repeat for desired repetitions

Single-Leg Butt Kick

Steps : 1.) Begin by standing on one leg with your other leg bent knee raised. 2.) Jump up off of the floor, extending through the hips and knee of the grounded leg and immediately flexing the knee in attempt to touch your glutes with the heel of the jumping leg. 3.) As your body comes back towards the ground, return the leg to a partially bent position and land, keeping your other leg still raised and bent through the whole motion. 4.) Repeat for as many reps and sets as desired.

Cable High Curl (Supine)

The high cable curl exercise targets the muscles of your arms from a different position and helps build bigger biceps. Steps : 1.) Start by placing a flat bench next to a cable weigh stack and attaching a short bar to the high pulley. 2.) Lay on your back with your head towards the stack. 3.) Grip the bar with and overhand grip (palms facing you) and extend your arms fully on a slight angle over your head. 4.) Pull the bar down towards you, curling your arms as much as possible, and holding for a count. 5.) Slowly return to the starting position. 6.) Repeat for as many reps and sets as possible.

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.

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.

Smith Machine Front Squat

Steps : 1.) Start by setting up a smith machine rack with the amount of weight that you would like to perform for the exercise. 2.) Position yourself underneath the bar so that your collar bone and shoulders are used to rest the bar across your body. 3.) Keep your feet shoulder width apart and extend your arms out in front of you as in a Frankenstein pose. 4.) Slowly squat down towards the floor keeping your back straight until your thighs are parallel with the floor and hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.