Exercise Database

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.

Kettlebell One-Arm Clean and Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and clean pressing it to your shoulder. 2.) Perform a squat and dip your body at the knees keeping your chest and back straight. 3.) As you perform this movement, use your momentum to thrust the kettlebell overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebell clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed

Smith Machine Shoulder Press (Close Grip)

Steps : 1.) Start by setting up a incline bench underneath a smith machine bar so that the end of the bench is right underneath the weight. 2.) Place the amount of weight that you would like to use on the bar for this exercise. 3.) Sit down with your back flat on the bench, feet out in front of you and holding the bar with a overhand close grip, keeping your hands about a foot apart. 4.) Lift the bar off of the rack and slowly bring it down towards your chest, feeling a squeeze and stretch, then hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.

Band Hamstring Stretch

Steps : 1.) Start by laying with your back flat on the ground with one leg extended above you and the other kept straight and flat on the floor. 2.) Take either a belt, rope or exercise band and loop it around the ball of your foot, then pull on the belt to put tension on your calves and hamstrings. 3.) Hold this position for 15 to 30 seconds then return to the start. 4.) Repeat for as many reps and however long you desire.

Cable Squat Curl

Steps : 1.) Begin by setting up a straight bar on a low pulley cable machine and grabbing it with an underhand grip. 2.) Squat down towards the floor in a comfortable position until your thighs are parallel with the floor. 3.) Keep your arms extended out in front of you with your elbows rested upon your knees and slowly curl the bar up towards your shoulders, isolating the biceps, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Press Sit-Up

Steps : 1.) Lie down on a bench with a decline. 2.) Hold a barbell at your chest. 3.) Do a sit up and as you rise up push the bar to an overhead position. 4.) Repeat for the desired amount of reps.

Star Jump

Steps : 1.) Start by standing up straight in a relaxed stance with your feet shoulder width apart and arms at your sides. 2.) Then squat down halfway with and forcefully push up as high as possible, extending your entire body out and spreading your arms and legs away from your body. 3.) Feel the full extension of your body then land with all of your limbs back in and absorb the landing through your legs. 4.) Repeat for as many reps and sets as desired.

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.

Barbell Pullover and Press

Steps : 1.) Start by setting up a flat bench horizontally and laying down with your back flat in the middle of the bench, holding a weighted barbell against your waist. 2.) Slowly elevate the barbell towards the ceiling and then lower it behind the back of your head as far as possible, feeling a stretch in your chest and then hold for a count. 3.) Return the bar back over your chest then lower it so that it is almost touching your body then push it back up. 4.) Repeat for as many reps and sets as desired.

Cable Reverse Preacher Curl

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine with a preacher bench attached or bringing a preacher bench close to the machine. 2.) Grab onto the bar with a reverse grip and rest your arms on the padding. 3.) Slowly curl the bar straight up towards your shoulders, squeezing your forearms and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Push-Up

The push up with your feet on a stability ball is similar to the standard pushup exercise that forces you to engage the muscles of your core to perform the exercise. Steps : 1.) Start by placing your feet and your shins flat on top of an exercise ball and then positioning your arms in front of you shoulder-width distance apart with your hands under your arms. 2.) Once in position, press up from the ground until your arms are fully extended as this will be your starting position. 3.) Slowly lower your body towards the ground until you feel a stretch in your tricep muscles and hold for a count. 4.) Return back up to the starting position and 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.

Decline Bench Knee Raise

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull both knees up towards your chest as high as possible until you feel a stretch in your abs. 3.) Then return your knees back to the starting position. 4.) Repeat for as many reps and sets as desired.

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).

Modified Push-Up to Forearms

Steps : 1.) Start off on your hands and knees in a modified push up position. 2.) Squeeze your glutes and bring one elbow down to the floor followed by the other so that your upper body is rested upon your forearms. 3.) Return back to the starting position by straightening out one arm and then the other. 4.) Repeat for as many reps and sets 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.

Dumbbell Press (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.) Begin with the weights on your chest and slowly push them up towards the ceiling during your exhale and then inhaling when returning the weights back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Posterior Fly on Stability Ball

Steps : 1.) Start off sitting on a stability ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in each hand. 2.) While maintaining a flat back, lift the weights to shoulder height allowing the arms to bend slightly and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets desired.