Exercise Database

Dumbbell One-Arm Reverse Bench Wrist Curl

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and holding a dumbbell in one hand with a reverse grip. 2.) Slowly lower the dumbbell down below the bench as far as possible squeezing your forearms and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Quadricep Stretch

The quadricep stretch is a great move to stretch the front of your thigh or quadricep. Steps : 1.) Start off either using a post or tall weight bench for balance while standing upright with your abs drawn-in. 2.) Raise one leg off of the ground and flex the knee while standing and stabilizing on the other leg. Use your opposite hand and take hold of the foot and pull it back slight until you feel a stretch in the front thigh. Hold for 20 to 30 seconds. 3.) Slowly lower the leg and repeat the same on the opposite side.

Barbell Rear Delt Row to Neck

Steps : 1.) Start by setting up a weighted barbell in front of you, keeping your feet shoulder width apart and bend down so that your back is parallel to the floor. 2.) Extend your arms down towards the floor, grab the barbell with an overhand grip and bring it to shin level. 3.) Slowly pull the barbell up towards your neck, feeling a stretch in your shoulders and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Hack Single-Leg Calf Raise

Steps : 1.) Start by setting up a hack squat machine with the amount of weight that you would like to perform for this exercise, laying with your chest flat on the pad and shoulders rested underneath the shoulder pads. 2.) Stand on the platform, push the weight up off of the rack and hold onto the hand rests as this will be your starting position. 3.) While keeping your legs straight, slowly raise one of your heels up off of the floor as far as possible, letting your other leg extend out behind you, and squeeze your calf. 4.) Hold for a count and return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Decline Pullover

Steps : 1.) Start by lying with your back flat on a decline bench, holding a weighted barbell above your chest and arms fully extended out in front of you. 2.) Then slowly move the barbell back and down behind you so that your arms stay fully extended but the barbell is behind your head and body about to touch the floor. 3.) Squeeze your shoulder and chest muscles on the way down and hold for a count. 4.) Return the barbell back up to the starting position, keeping your arms fully extended. 5.) Repeat for as many reps and sets as desired.

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.

Dumbbell Seated Side Bend

Steps : 1.) Start by sitting up straight on a bench with a dumbbell in each hand and arms at your sides. 2.) While keeping your back straight and facing forward, slowly bend down to one side until you feel a stretch in your abs then return back to the starting position. 3.) Continue on to the opposite side and repeat. 4.) Repeat for as many reps and sets as desired.

Stability Ball Hand and Foot Exchange

Steps : 1.) Start by laying on your back with your arms and feet extended out with an exercise held in between your feet. 2.) Once in position slowly bring your upper and lower body together at the same time, squeezing with your core, and once reaching the top of the movement transfer the ball from your feet to your hands. 3.) After the transfer slowly move back to the original starting position with the ball still kept in your hands extended out and your legs kept straight out. 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

High Knee Walk External Hip Rotation

The high knee walk with external hip rotation is an excellent exercise for improving hip mobility and strengthening the hip muscles. Stand tall with your feet hip-width apart, arms relaxed by your sides. Tighten your abdominal muscles to stabilize your core. Lift your right knee towards your chest as high as you comfortably can while maintaining balance. Keep your torso upright throughout the movement. Once your knee is lifted, externally rotate your hip joint by turning your knee outwards. You should feel the outer hip muscles engage. Slowly lower your right leg back down to the ground while maintaining control and stability. Your foot should land softly on the floor. Perform the same movement with your left leg, lifting the knee towards your chest and externally rotating the hip. Alternate between lifting and externally rotating each leg as you walk forward. Aim to keep a smooth and controlled rhythm. Throughout the exercise, focus on keeping your torso upright, shoulders relaxed, and core engaged. Avoid leaning backward or forward. Repeat for Desired Distance or Time: You can perform the high knee walk with external hip rotation for a certain distance (e.g., across a room) or for a specific duration (e.g., 30 seconds to 1 minute).

Smith Machine Decline Bench Press (Wide Grip)

Steps : 1.) Start off setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a decline bench underneath the bar and lay down with your back flat on the bench and feet out in front of you either on the floor or underneath rests. 3.) Grab the bar with an overhand grip, keeping your hands apart with a wide distance and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Smith Machine Behind the Back Wrist Curl

Steps : 1.) Start by setting up a weighted smith machine and grab the bar behind your back using an underhand shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Cable Tricep Extension (Kneeling)

The kneeling cable triceps extension exercise allows you to isolate your triceps more effectively and building bigger arms through kneeling. Steps : 1.) Start off by placing a bench sideways in front of a high pulley machine and attaching a straight bar onto the machine. 2.) Grab onto the straight bar with an overhand grip and kneel on the floor in front of the bench, keeping your back straight and head down. 3.) Positioning your elbows and your forearms above your head, push down on the bar in an arc motion so that your forearms are touching the bench. 4.) Hold onto this position for a count, isolating the triceps and return back up to the start. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated Bent-Over Tricep Extension

Steps : 1.) To begin this exercise; start off sitting down at the end of a flat bench. 2.) With your knees bent, move your upper chest forward so that they are closer to your knees. 3.) Take the dumbbells and place them at the sides next to your knees, then use your triceps to extend and lift the dumbbells up behind your back. 4.) Once the dumbbells are in the final position, hold and squeeze the triceps for a few seconds, then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

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.

High Knee Skip

A high knee skip is a dynamic exercise that involves alternating hopping on each foot while driving the knees up towards the chest. It's a great way to improve cardiovascular fitness, coordination, and lower body strength. Stand tall with your feet hip-width apart and your arms relaxed by your sides. Start hopping lightly on one foot while simultaneously driving the opposite knee up towards your chest. Use your arms to help propel you upward, swinging them in a natural motion to assist with balance and momentum. As you land on the first foot, immediately switch to hopping on the opposite foot while driving the other knee up towards your chest. Continue alternating between legs, maintaining a steady rhythm and focusing on getting your knees as high as possible with each skip. Aim to perform the high knee skips at a brisk pace, moving quickly between each repetition. Focus on achieving maximum height with each knee drive while keeping the movement fluid and controlled. Keep your core engaged throughout the exercise to stabilize your body and maintain balance. Land softly on the balls of your feet to absorb shock and reduce impact on your joints. Keep your chest up and your gaze forward to help maintain proper posture and alignment. Breathe naturally throughout the exercise, inhaling and exhaling in a rhythm that feels comfortable for you. Avoid holding your breath, as this can lead to decreased performance and increased fatigue. Perform high knee skips for a set amount of time (e.g., 30 seconds to 1 minute) or a certain number of repetitions (e.g., 20 reps per leg).