Exercise Database

Cross Leg Erector Spinae

Steps : 1.) Begin this stretch by lying flat on your back with one of your legs straight out, the other bent and crossed over the extended leg. 2.) Take your arm on the extended leg side and push against the crossed leg as much as possible holding this position for about 15 to 30 seconds. 3.) Repeat this position on the opposite side.

Seated Twist

Steps : 1.) Start by sitting cross legged and keep your ankles positioned underneath the knees. 2.) Take your fingertips on your right hand and place them on the floor in front of you whilst your left fingertips are placed behind your body. 3.) With fingers in place put pressure down on the ground, twisting to your left or right, using more of your spine in the motion, and exhale to keep twisting deeper. 4.) Hold this position for up to 10 breaths keeping your spine up straight so that your neck and head are aligned over your hips then return back to the starting position. 5.) Repeat this pose but in the opposite direction.

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.

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.

Bent Knee Hundreds

Steps : 1.) Start off laying on your back with both feet raised and bent so that your knees are in a 90 degree angle directly over your hips. 2.) Keep your arms rested by your sides but with your palms down and a slight elbow bend. 3.) Flex your body forward letting your head and shoulders curl up off of the floor and bringing your chest to your pelvis. 4.) Then raise your arms up off of the floor and keep them at level with your shoulders, moving them up and down rapidly but in a controlled motion. 5.) Return back to the starting position and repeat for as many reps and sets desired.

Cable Overhead Raise (Supine)

Steps : 1.) Begin by setting up a low pulley cable machine with a straight bar attachment. Lay down on the ground with your feet extended out towards the machine and hold the bar at your waist. 2.) Slowly extend the bar up and above your chest, squeezing in your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Hack Squat

The smith machine hack squat exercise is a variation of the basic squat that focuses on strengthening and building the quadricep muscle. Steps : 1.) Start by adjusting the bar on the smith machine to a low setting just above your ankles. 2.) Stand with the bar on the floor just behind your legs, with your feet shoulder width apart and your toes pointing forward 3.) With your feet firmly placed on the floor reach down and grasp the bar from behind with and overhand grip. 4.) Lift the bar by extending your hips and knees, be careful not to lock your knees. 5.) Squat down until your thighs are parallel to the floor and hold the position for a count. 6.) Slowly raise yourself up to starting position. 7.) Repeat for as many reps and sets as desired.

Dumbbell Iron Cross

The iron cross exercise is an advanced workout that works and strengthens the whole body. Steps : 1.) Start by gripping a dumbbell in each hand, and stand in a low squat stance with your feet shoulder-width apart and arms held out in front of you with your palms facing in. 2.) Standing upright, move your arms out and away from your body forming a T or cross position. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do this exercise with light weights until you are comfortable with the motion.

Isometric Chest Press

Steps : 1.) Start by standing up straight with your arms at your sides and your feet shoulder width apart. 2.) Place your arms in a 90-degree angle right in front of your chest with your palms together. 3.) Push your hands against each other and contract your chest until you feel tension in your muscles. 4.) Hold onto this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and duration as desired.

Barbell 1/2 Squat

Steps : 1.) Start by setting up a weighted barbell with the amount of weight that you would like to perform. 2.) Position the barbell on your shoulders with an overhand wide shoulder width grip just as in a regular squat position. 3.) Slowly squat down towards the floor about 12 inches, not as deep as a regular squat, and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Trap Bar Farmer’s Walk

The Trap Bar Farmer's Walk is a compound exercise that primarily targets the muscles of the upper body, particularly the shoulders, arms, and grip strength, while also engaging the core and lower body muscles. Bend at the hips and knees to grasp the handles of the trap bar with a hammer grip (palms facing each other). Keep your grip firm and secure on the handles. Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. With the trap bar securely in your hands and your core engaged, exhale as you lift the weight off the ground by straightening your hips and knees. Keep your back straight and avoid rounding or arching your spine. Once the weight is lifted off the ground, stand tall with your shoulders pulled back and your chest up. Begin walking forward in a controlled manner, taking small, deliberate steps. Keep your arms extended and your shoulders stabilized as you walk. Focus on maintaining proper posture and balance throughout the movement. Take care not to sway from side to side or allow the weight to pull you off balance. Depending on your goals and fitness level, you can perform the Farmer's Walk for a specific distance (e.g., 20 meters) or for a set amount of time (e.g., 30 seconds). Aim to walk with a brisk but controlled pace, focusing on maintaining proper form and tension in your muscles. Once you reach the designated distance or time, carefully turn around and walk back to the starting point. Take small, deliberate steps and maintain proper posture and balance as you return. Once you have completed the desired number of repetitions or distance, carefully lower the trap bar back to the ground by bending at the hips and knees.

Dumbbell One-Arm Hammer Press

Steps : 1.) Start off by laying down on an flat bench with your feet flat on the floor and holding a dumbbell in one hand in a hammer grip position 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.

Cable One-Arm Tricep Extension (Kneeling)

The cable one-arm tricep extension, in a half-kneeling position, targets and tone the triceps muscles by limiting your range of motion and increasing the effectiveness of the movement. Steps : 1.) Start by attaching a stirrup handle to a cable pulley and adjust the pulley up high. 2.) Kneeling on your left knee (with the left side of your body turned towards the machine), keep your right bent and the upper portion of your thigh parallel to the floor. 3.) With your right elbow and upper arm pressed against your inner thigh just above your knee, pull the cable down towards the floor in a slight arcing motion. 4.) Slowly to return to starting position. 5.) Repeat for as many reps and sets as desired. 6.) Switch arms and repeat the steps.

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.

Dumbbell Squat Curl to Shoulder Press

The dumbbell squat to bicep curl to shoulder press is a dynamic compound exercise that targets multiple muscle groups, including the quadriceps, glutes, biceps, shoulders, and triceps. Stand with your feet about shoulder-width apart, holding a dumbbell in each hand by your sides with your palms facing forward. Keep your back straight, chest up, and core engaged for stability. Lower your body into a squat position by bending your knees and pushing your hips back as if you're sitting into a chair. Keep your chest up and your knees in line with your toes. Lower yourself until your thighs are parallel to the ground, or as far as comfortable while maintaining good form. As you rise from the squat position, simultaneously perform a bicep curl by bending your elbows and lifting the dumbbells towards your shoulders. Keep your upper arms stationary and only move your forearms during the curl. Squeeze your biceps at the top of the curl to fully engage the muscles. Once you reach the top of the curl, transition smoothly into a shoulder press by pressing the dumbbells overhead. Extend your arms fully while keeping your palms facing forward at the top of the movement. Engage your shoulder muscles throughout the press. Slowly lower the dumbbells back to the starting position by reversing the movements: lower the weights to your shoulders, then lower your arms back down to your sides. Descend back into the squat position simultaneously as you lower the dumbbells. Perform the desired number of repetitions, maintaining proper form throughout.

Knee to Chest to Leg Raise

Steps : 1.) Start by laying on the floor in a supine position with your arms extended out to your sides and bring your knees to a 90-degree angle above your body with a slight bend in the knees. 2.) After getting into position extend both of your legs out in front of you at the same time, squeezing your abs and hold for a few seconds. 3.) Return your legs back to the starting position but rather than stopping bring your legs to your chest and hold for a few seconds. 4.) Return back to the starting position and 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.