Exercise Database

Kettlebell Alternating Hang Clean

Steps : 1.) To begin this exercise; start off by taking two kettlebells and placing them in front of your feet and pushing your glutes out back. 2.) Then clean press one the kettlebell in your right arm to your shoulder and keep the other kettlebell in a hanging position. 3.) Return the right kettlebell back to the hanging position and repeat the exercise with the opposite hand. 4.) Repeat this exercise for as many repetitions as needed.

Medicine Ball Chest Push from Stance

Steps : 1.) Start in a three point stance, with your body squatted down with a flat back and one hand on the ground keeping a medicine ball right in front of you. 2.) Reach down and grab the ball with your first step, bringing it to your chest in preparation for a throw. 3.) Take another step forward and use as much force as possible to push the medicine ball from your torso outward. 4.) Repeat for as many reps and sets as desired.

Medicine Ball One-Arm Overhead Throw

Steps : 1.) Start by laying on the ground with your back on the floor and your knees bent, holding a ball in one hand extended behind your head and the other arm to your side. 2.) Forcefully come up through your shoulders, in a sit up motion, and throw the ball directly in front of you as if you were going for a maximum distance. 3.) Bounce the ball off a wall back to you and repeat or have a partner catch and bring the ball back to you for as many reps and set as desired.

Medicine Ball Chest Push to Run

Steps : 1.) Start in a bent stance, keeping your knees and back bent slightly and holding an exercise ball within your hands below your waist. 2.) Bring the ball up to your chest, take a step forward with one foot and then with as much force as possible push the ball forward. 3.) Immediately after the release of the ball, sprint forward. 4.) Repeat for as many reps and sets desired.

Stability Ball Hip Flexor Stretch

Steps : 1.) Start off by sitting on an exercise ball with one of your feet in front of the ball and the other behind it, both feet extended. 2.) Take your hands and place them upon your forward knee and sit up straight. 3.) Move your hands back towards your hips, after your in place, and push down on your hips until you start to feel a stretch. 4.) Hold this position for a few seconds then switch sides and repeat steps with opposite leg.

Stability Ball Back Extension

Steps : 1.) Start by kneeling down and leaning into an exercise ball with your toes pointed on the floor and arms extended behind you but close to your body. 2.) With your chest rested firmly on the exercise ball, extend your spine upward pressing your pelvis into the ball and feel the stretch and strengthening of your back. 3.) Return back to the starting position and repeat for as many reps and sets as possible.

Kettlebell Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in both hands and clean pressing them 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 kettlebells overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebells clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed.

Barbell One-Arm Snatch

The one-arm snatch exercise is an advanced workout that targets most of the muscles of the body and helps improve overall strength. Steps : 1.) Start off standing with your feet shoulder width apart, and a slight bend in your knees. 2.) Grasp the bar with an overhead grip. 3.) Starting with the barbell held slightly above the knees, lift the weight up over your head, then back to shoulder height and finally back to starting position between near your knees.

Dumbbell One-Arm Bicep Curl on Stability Ball

Steps : 1.) Begin by sitting on an exercise ball holding a dumbbell in one hand and keeping both feet evenly planted on the floor. 2.) Slowly lift the weight up towards your shoulders and stopping at chest level, making sure to squeeze your bicep and isolate the motion. 3.) Return back to the starting position and repeat for as many reps as desired. 4.) Switch arms and repeat.

Dumbbell Kneeling Bicep Curl (Stability Ball)

Steps : 1.) Start off kneeling on an exercise ball, making sure that you find and get your balance first, with a dumbbell in one of your hands. 2.) Hold the dumbbell palms up at hip level and slowly curl the weight to chest level, pause and then lower back down to the starting position under control. 3.) Repeat for the number of reps and sets desired and switch arms.

Barbell Power Jerk

Steps : 1.) Start off with a weighted barbell racked on your front shoulders, in a front squat position, with your knees slightly bent and dipping your body a bit so that your feet are directly under your hips. 2.) Push up through your heels, creating as much force as possible, and as your feet leave the floor place them in a receiving position as quickly as possible. 3.) Elevate the bar up and over your head, keeping a wide stance and your legs still slightly bent to absorb the shifting of the weight. 4.) Lock your arms overhead with the barbell in place and stand in an upright position. 5.) Hold this position for a count then return back to the start, slowly lowering the weight down in a controlled motion. 6.) Repeat for as many reps and sets as desired.

Reclining Big Toe Pose

Steps : 1.) Start by laying on your back with your knees bent up towards the ceiling. 2.) Take your right leg, extend it up and grab it. 3.) Allow the straight leg that is being held to go out to the side of your body, keeping it straight in the process and you move it down towards the floor. 4.) Turn your head slightly in the opposite direction and keep your opposite hand pushed upon the left leg. 5.) Hold this position for 5 to 10 breaths and then switch legs.

Stability Ball Standing Hamstring Stretch

Steps : 1.) Start by standing in front of an exercise ball with one leg in front of the other, keeping both legs straight. 2.) Lean towards the exercise ball while contracting your abs so that you are placing one hand on either side of the ball. 3.) As soon as you feel a stretch hold the position for 15 to 30 seconds. 4.) Return back to the starting position and repeat stretch with opposite legs.

Stability Ball Dumbbell Kickback

Steps : 1.) Start by laying with your chest on a stability ball, knees on the ground and feet extended behind you, holding a dumbbell in each hand. 2.) Raise your elbows up as high as possible and tuck your arms in against your body as this will be your starting position. 3.) Extend your arms back as far as possible, squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Single-Leg Hamstring Stretch

Steps : 1.) Start off by sitting on an exercise ball with one leg stretched out in front of you while the other is bent inwards towards the ball while keeping your spine straight and upright. 2.) When in place, slowly tilt your hips forward towards your straightened leg while your hands are rested upon your bent leg. 3.) Hold as soon as you feel as stretch in your legs hold onto this position for 15 to 30 seconds and release. 4.) Repeat with the opposite leg.

Dumbbell Bicep Curl on Stability Ball

The bicep curl on a stability ball with leg raised exercise is an advanced exercise that incorporates balance along with a bicep curl. Steps : 1.) Start by holding a dumbbell in each hand with a palms up grip. 2.) Place the top of one foot behind you on an exercise ball as if you were stretching your leg. 3.) While keeping your back straight and your abs drawn in, bring your arms down in front of your legs. 4.) Raise your arms up, curling and contracting your biceps, squeezing the muscle as much as possible. 5.) Lower your arms and return to starting position and switch legs. 6.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Row (Stability Ball)

Steps : 1.) Start off laying prone with your hips on an exercise ball with one hand gripping a dumbbell and other arm at the side of the ball. 2.) Once in position, pull the weight upwards, keeping your elbow wide, and retract your shoulder to reach its peak until you feel a stretch. 3.) Slowly return back to the starting position and repeat for as many reps and sets desired.

Stability Ball Cross-Leg Crunch

Steps : 1.) Start by laying flat on your back on an exercise ball, with the ball underneath your upper back region. 2.) Keep one of your feet firmly on the floor while the other is crossed over the planted one and place your fingertips behind your head opening up your elbows in the process. 3.) After gaining your balance, sit up squeezing with your abdominals. 4.) Return back to the starting position and continue your repetitions on that side before switching over to the opposite side and finishing up the rest of your reps and sets.