Find the perfect workouts from the JEFIT exercise database by muscle group, equipment, or try something new.
1306 EXERCISES FOUND
Dumbbell One-Arm Seated Hammer Curl
Steps : 1.) Start by setting up a flat bench and then sit down on the bench, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in a neutral grip with your palms facing inward, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.
Janda Sit-Up
Steps : 1.) To begin the exercise, start your body off in the basic sit-up position; feet flat on the floor and arms crossed over your chest. 2.) Begin your ascent by tightly squeezing your glutes and hamstrings, inhaling on the way up with a slow 4 count until you have reached full sit-up position. 3.) Upon this final position exhale slowly. 4.) Return back to the starting position, inhaling on the way down. 5.) Repeat this exercise for as many repetitions as needed.
Stability Ball Wall Squat
Steps : 1.) Start by setting up an exercise ball against the wall and leaning your back up against the ball so it is positioned in the middle of your body. 2.) Slowly lower your body towards the ground so that your thighs are parallel with the ground and your upper back and head are rested on the exercise ball. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.
Hanging Knee Raise (Rotational)
Steps : 1.) Start by standing underneath a pull up bar and pull yourself up off of the ground so that you are hanging above the floor. 2.) Pull your knees up and across to one side of your body until you feel a stretch in your abs then hold for a count. 3.) Return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.
Barbell Incline Shoulder Raise
Steps : 1.) To begin this exercise; start off with lying flat back on an incline bench with a medium width grip upon the barbell. 2.) Take the bar off from the rack and hold it straight over your head with arms straight. 3.) With the bar above your head, raise the shoulders off from the bench and exhale. 4.) Return the bar back to the starting position and inhale. 5.) Repeat this exercise for as many repetitions as needed.
Dumbbell One-Arm Row (Reverse Grip)
Steps : 1.) Start by setting up an incline bench to around 35 or 45 degrees and laying down on it with your chest flat on the bench 2.) Hold a dumbbell in one hand, with a reverse grip, extended down towards the floor. 3.) Slowly pull the dumbbell up towards your chest, squeezing your back, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.
EZ Bar Decline Tricep Extension
The decline EZ bar triceps extension exercise combines the decline bench as well as a curved bar to easily target the tricep muscles and build bigger arms. Steps : 1.) Start off lying face up (back flat) on a decline bench and grabbing an EZ bar with an overhand grip. 2.) Extend your arms up and out so that they are perpendicular with your chest, keeping your elbows tucked in at one place. 3.) Slowly lower the EZ bar towards your head, feeling a stretch in your tricep muscle and hold the position for a count. 4.) Return back up to the starting position and repeat for as many reps and sets as desired.
Diagonal Plate Raise
The diagonal plate raise is an exercise that primarily targets the shoulders, specifically the anterior (front) and lateral (side) deltoid muscles. Begin with the weight plate positioned at the midpoint of your body, in front of your thighs. Keeping your arms straight and your core engaged, lift the weight plate diagonally upwards and away from your body. Simultaneously, raise the weight plate in a diagonal motion towards the opposite shoulder, while maintaining a slight bend in your elbows. Focus on using your shoulder muscles to lift the weight, rather than relying on momentum. Continue raising the weight plate until your arms are slightly above shoulder height or until your arms are fully extended diagonally upwards. Slowly lower the weight plate back to the starting position in a controlled manner, following the same diagonal path. After completing the desired number of repetitions on one side, switch the direction of the diagonal raise to target the opposite shoulder. Ensure to maintain proper form and control throughout the movement. Exhale as you lift the weight plate diagonally upwards.
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.
Stability Ball Bridge
Steps : 1.) Begin by laying supine (on your back) with your heels placed upon an exercise ball, keeping your arms flat at your sides. 2.) Contract your core muscles and raise your hips up off of the floor, making sure your hands stay firm on the ground, so that your body creates a line elevated upward. 3.) Hold this position for a few seconds then return back down to the starting position. 4.) Repeat for as many reps and sets as desired.
Inchworm Push-Up
The inchworm with a push-up is a dynamic exercise that targets multiple muscle groups, including the chest, shoulders, arms, core, and hamstrings. Begin by standing tall with your feet hip-width apart and your arms by your sides. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. 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 pressing through your palms and extending your arms to push yourself back up into the plank position. Begin 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. Return to Standing: 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 inchworm with a push-up for the desired number of repetitions, aiming for smooth and controlled movements throughout.
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.
Bench Rotational Crunch
Steps : 1.) Start by placing a bench horizontally in front of you and then laying with your back on the floor, feet placed upon the bench with your arms out to your sides in a "T" position. 2.) Extend your hands behind your head and clasp them around for support as you come up for this exercise. 3.) Slowly lift your upper body up off of the floor and twist your right elbow into your left knee until you feel a stretch in your abs. 4.) Hold for a count, return to the starting position and repeat with the opposite side. 5.) Repeat for as many reps and sets as desired.
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.
Cable Incline Tricep Extension
The cable incline tricep extension exercise uses cables to isolate and work the tricep muscles Steps : 1.) Start off by placing an incline bench facing away from a cable pulley and attaching a short straight bar to the pulley, adjusting the height so that your arms can extend fully. 2.) Lie face up (back flat) on the bench and grasp the bar with a narrow overhand grip. 3.) Keeping your arms bent at right angles, slowly extend the bar upward until the arms are straight. 4.) Pause at the bottom and then return to starting position. 5.) Repeat for as many reps and sets as desired.
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.
Cable Upright Row (Supine)
Steps : 1.) Start by setting up a straight bar on a low pulley cable machine and laying down with your back flat on the ground, feet facing towards the machine and grabbing the bar with an overhand grip. 2.) Slowly elevate the bar in an upright row motion towards your chest, pushing your elbows out to the sides as the bar comes up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.
Kettlebell Arnold Press
Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing inward towards your head. 2.) Press the kettlebell out and thrust overhead. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed
Before you hit the gym, take the time to define your fitness goals. Whether you're aiming to build muscle, lose weight, or improve endurance, having specific objectives will guide your training and keep you focused on your workouts.
Designing a structured workout plan is essential for maximizing your time in the gym. Incorporate a mix of cardiovascular workouts, strength training, and flexibility exercises to target different muscle groups and improve overall fitness levels.
Compound exercises, such as squats, deadlifts, and bench presses, engage multiple muscle groups simultaneously, making them highly effective for building strength and muscle mass. Prioritize compound movements in your workouts for optimal results.
To continue making progress, gradually increase the intensity, volume, or resistance of your workouts over time. Progressive overload challenges your muscles and forces them to adapt, leading to growth and strength gains with every workout.
Pay attention to how your body feels during and after workouts. Push yourself to work hard, but also know when to scale back or take a rest day if you're feeling fatigued or experiencing pain from your workouts.
Recovery is just as important as exercise itself. Make sure to get an adequate amount of sleep, fuel your body with nutritious foods, and incorporate rest days into your routine to allow your muscles time to recover and grow stronger after each workout session.
Proper hydration is crucial for maintaining energy levels, regulating body temperature, and supporting overall health. Aim to drink plenty of water throughout the day, especially before, during, and after workouts to optimize your workout performance.
Keep your workouts interesting and challenging by incorporating a variety of exercises, equipment, and training modalities. Experiment with different workout styles, such as high-intensity interval training (HIIT), circuit training, and yoga, to keep your body engaged and avoid workout monotony.
Consistency is key to seeing results. Make exercise a regular part of your routine by scheduling workouts at the same time each day and treating them like appointments you can't miss. Consistency in your workouts will help you achieve your fitness goals faster.
Keep a workout journal or use a fitness app like JEFIT to track your workouts, monitor your progress, and celebrate your achievements. Tracking your workouts helps you stay accountable and motivated, and allows you to see how far you've come on your fitness journey.
Always start your workouts with a thorough warm-up to prepare your body for exercise and reduce the risk of injury. Incorporate dynamic stretches, mobility drills, and light cardio to increase blood flow and loosen up tight muscles before starting your workouts.
Technique is crucial for preventing injuries and maximizing the effectiveness of your workouts. Always prioritize proper form over lifting heavier weights or performing more repetitions. If you're unsure about your form, consider working with a certified personal trainer to ensure you're performing exercises correctly.
In addition to intense workouts, incorporate restorative activities like yoga, stretching, or foam rolling into your routine to improve flexibility, mobility, and recovery. These activities can help reduce muscle soreness and prevent injuries, allowing you to perform better in your next workout session.
Find ways to stay motivated and inspired on your fitness journey. Set rewards for reaching milestones, enlist the support of a workout buddy or join a fitness community, and remind yourself of why you started in the first place. Staying motivated will help you stay consistent with your workouts and achieve your fitness goals.
Rome wasn't built in a day, and neither is a strong, healthy body. Be patient with yourself and trust the process. Results take time, so stay consistent, stay positive, and keep pushing forward with your workouts, knowing that your hard work will pay off in the end.
Picture yourself achieving your fitness goals and visualize the steps you need to take to get there. Visualization can help increase motivation, focus, and confidence, making it easier to stay on track and overcome obstacles in your workouts and fitness journey.