Exercise Database

Runner's Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Place one leg behind you, slowly lower your torso down towards the floor and with your hands reach down onto your front leg. 3.) Stretch down as much as possible so that you feel a stretch in your hip flexor and hamstrings. 4.) Hold to this position for 15 to 30 seconds and return back to the starting position. 5.) Repeat for as many reps, sets, and duration as desired.

Barbell Reverse Tricep Bench Press

The barbell reverse triceps bench press exercise is a version of the bench press that specifically isolates the tricep muscles. Steps : 1.) Start off lying on a flat bench with your head at one end and your feet placed firmly on the floor at the other end. 2.) Grabbing a barbell with a reverse grip about 16 inches apart and Move the bar over your chest. 3.) Extend your arms fully raising the bar fully and then lower the bar to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Concentration Curl on Stability Ball

Steps : 1.) Start by sitting on a stability ball with your feet spread apart, grasping a dumbbell in one hand and keeping in between your legs. 2.) Slowly lift the weight up towards your chest in a controlled movement, making sure that you isolate the bicep, hold for a 2 count and then lower back down to the starting position. 3.) Repeat for as many reps and sets as desired and then repeat with the other arm.

Dumbbell One-Arm Wrist Curl

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and one arm holding a dumbbell. 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.

Knee to Chest (Supine)

Steps : 1.) To begin this exercise; start off positioned on your your back with your knees bent as in a standard sit-up position. 2.) Push your right leg out and straight followed by taking your left knee and pulling it tightly to your chest bringing the knee as close as you can to your head. 3.) Repeat this exercise for as many repetitions as needed.

Box Jump Multiple Response

Steps : 1.) Place a box, that is about 2 feet tall, in front of you and stand about arms length away. 2.) Slightly bend down at the knees with your arms at your sides and with as much force as you can, jump up and forward onto the box landing with both feet. 3.) As soon as you land immediately drop down to the original starting position. 4.) Repeat for as many reps and sets as desired.

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.

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.

Smith Machine Bench Squat

Steps : 1.) Start by setting up a smith machine with the appropriate weight that you would like to use and place a flat bench underneath the bar. 2.) Place the bar on the back of your shoulder blades and grab it with a wide grip. 3.) Keep your back straight, bend slightly at your knees and squat down towards the bench until your thighs are parallel with the floor and your glutes are touching the bench. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Clap Push-Up

Steps : 1.) Start by getting into a push-up position, keeping your legs extended and toes on the floor behind you. 2.) Perform a forceful push-up so that you have enough momentum and strength to bring your hands up off of the floor. 3.) While you are elevated off of the floor, clap your hands together and land back on your hands shoulder width apart. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Tricep Extension (Reverse Grip)

Steps : 1.) Start by placing a handle on a low cable pulley machine and placing a flat bench in front of the machine. 2.) Sit down on the bench with your back facing the machine, grabbing the handle with one hand and extending it over your head, as this will be your starting position. 3.) Slowly lower the weight behind your head, squeezing your tricep and holding for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Ab Roll

Steps : 1.) Start by sitting on the floor with your knees bent, feet planted firmly on the floor and your hands at your sides behind your knees. 2.) Once in position rock backwards off of your pelvis towards the floor, keep your hands underneath your knees forming a "C" shape with your spine. 3.) Make sure that you keep your feet planted firmly on the floor throughout the entire motion. 4.) Squeeze with your abdominals and hold for a few seconds, then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Dublin Press

Steps : 1.) Start by standing up straight, holding a dumbbell in each arm at shoulder level next to your head. 2.) Slowly extend your arms overhead, squeezing in your shoulder and immediately return back to the starting position. 3.) 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.

Gironda Sternum Pull-Up

The Gironda sternum chin-up exercise is a variation of the basic chin up that focus more upon the lats and lower back. Steps : 1.) Start by grabbing a pull up bar with a shoulder-width, overhand grip and hang from it with your arms fully extended. This will be your starting position. 2.) Slowly pull yourself up towards the bar and lean your head as far back as possible while arching your spine. 3.) Continue pulling so that your collarbone passes the bar and you are able to touch it with your sternum and then hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as 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.

Kettlebell One-Arm Floor Press

Steps : 1.) To begin this exercise; start off by lying back flat on the floor holding a kettlebell in one hand. 2.) Push the kettlebell up above your chest towards the ceiling. 3.) Then return the kettlebell back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Cable Russian Twist (Stability Ball)

Steps : 1.) Start by connecting a cable to a low pulley cable machine and then lie on a stability ball right to the side of the machine with your back on the top of the ball. 2.) Grab the handle with both hands and extend it out in front of your chest, then squeeze your abs and twist in the opposite direction of the machine, until you feel tension in your obliques as you reach the opposite side. 3.) Hold for a count then return back to the start and repeat for as many reps and sets as desired.