Exercise Database

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.

Dumbbell Single-Leg Bench Squat

Steps : 1.) Start by setting up a flat bench vertically right next to a smith machine rack machine. 2.) Hold onto the barbell with one hand and with the other holding a dumbbell. 3.) Lift your leg on the side of the dumbbell up, out and keeping it straight then slowly lower your body down towards the floor until your bending thigh is parallel towards the floor. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Reach and Catch

Steps : 1.) Start by laying with your back flat on the floor, keeping your knees bent, feet together and arms extended in front of you with fingers interlaced. 2.) Place your hands on your right thigh then slowly flex your abs and pull your hands up towards your knee until you feel a stretch in your abs. 3.) Slowly lower back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as possible.

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.

Barbell Alternating Front and Back Press

Steps : 1.) Start by sitting up straight on the end of a flat bench with your feet shoulder width apart, holding a weighted barbell at waist level with an overhand grip. 2.) Then push the barbell up and above your head so that your arms are fully extended. 3.) Slowly lower the bar towards your upper chest so that its almost touching then immediately push it back up to the starting position. 4.) As soon as you reach the up position, lower the bar back down behind your neck and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

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. 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 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.

Medicine Ball Overhead Throw

Steps : 1.) You can either use a partner or stand in front of a wall for this exercise. 2.) Start by standing a few feet away from your partner with your back to them. 3.) Bend down towards the floor with your back almost parallel to the ground and your knees slightly bent holding an exercise ball in your hands in between your legs. 4.) Then in a reverse motion, forcefully extend your arms over your head and toss the ball behind your head towards your parter, following through with the throw so that you can feel it within your core and shoulders. 5.) Your partner will then catch the ball and roll it back to you. 6.) Repeat for as many reps and sets as desired.

Exercise Dome Push-Up

The push up on an exercise dome exercise helps strengthen abdominal and back muscles and uses a half exercise dome to help perform the exercise. Steps : 1.) Start by placing an exercise dome flat side down on the floor and then kneeling behind the dome with your arms fully extended and body straight. 2.) While keeping your abs drawn in and body straight, lower your chest down towards the dome until you feel a stretch in your chest muscles. 3.) Hold the up position for a count and then slowly return back up to the starting position.

Soleus and Achilles Stretch

Steps : 1.) Begin by standing up straight with your feet about hip distance apart with one foot slightly in front of the other. 2.) Bend slowly at your knees keeping your back heel firmly on the floor until you feel a stretch in your calves. 3.) Hold this position for 15 to 30 seconds then return to the starting position. 4.) Repeat for as many reps, sets and however long you desire.

Dumbbell One-Arm Press (Palms In)

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and standing straight up next to an incline bench. 2.) Have the dumbbell pressed up on your shoulder with palms facing in towards your head. 3.) Take the dumbbell and press it with your arm until it is at overhead and hold position for a few seconds. 4.) Return the dumbbell back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Stability Ball Hip Rotation

Steps : 1.) Start by sitting on an exercise ball with your feet firmly on the floor, sitting up straight and putting your hands on your thighs. 2.) When in position slowly rotate your hips counter-clockwise a few times while keeping your upper body still. 3.) Repeat this movement in the opposite direction for as many times as you would like.

Single-Leg Box Jump

Single-leg box jumps are an advanced variation of the traditional box jump that specifically targets balance, stability, and explosiveness in one leg at a time. Start by standing facing the box with one foot firmly planted on the ground and the other foot hovering slightly above the floor. Keep your chest up, shoulders back, and core engaged to maintain stability throughout the movement. Your arms can be positioned for balance, either extended in front of you or bent at the elbows. Bend your knee slightly on the leg that's in contact with the ground, loading it like a spring. Explosively extend your hip, knee, and ankle as you jump upward off the ground. Drive your arms upward to help generate momentum. Simultaneously, lift the hovering foot to help propel yourself upward. Aim to land softly on the box with both legs that you jumped off. Ensure your entire foot is on the box, and your knee is bent to absorb the impact. You can progress to landing on the same leg that you jumped off once you have mastered this first technique. Focus on maintaining balance and stability upon landing. Engage your core and stabilizing muscles to control the movement. Carefully step down from the box with the same leg that you jumped off. Use control and balance to lower yourself back to the starting position. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient, you can increase the number of repetitions and sets. Perform the same number of repetitions on each leg to ensure balance and symmetry in your training.

Dumbbell Pullover (Stability Ball)

Steps : 1.) Start by sitting on a stability ball with a dumbbell in each 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 dumbbells behind your head pointed out right in front of you, then elevate them straight up with your shoulders. 4.) Hold this position for a few seconds then return back to the starting position. 5.) Repeat for as many reps and sets as possible.

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

Box Side to Side Shuffle

Steps : 1.) Start by standing to one side of a box with your left foot resting in the middle of the platform. 2.) Quickly jump up and over to the other side, landing with your left foot on the floor and your right foot on top of the box. 3.) After landing continue to shuffle back and forth across the box until you have completed the amount of reps you wanted to perform. 4.) 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.

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.