Exercise Database

Stability Ball Weight Plate Side Bend

The weighted ball side bend exercise uses an exercise ball instead of a bench and conforms to your body better allowing for correct anatomical range of motion. Steps : 1.) Start off lying one side of your torso, waist and hip against an exercise ball, positioning your feet on the floor or up against a wall for support. 2.) With one hand hold a weight plate against the side of your head and place your free hand across your chest to steady yourself. 3.) Raise your torso up off the ball by flexing your waist and hold this position for a count. 4.) With controlled movements lower yourself back onto the ball. 5.) Repeat for as many reps and sets as desired.

Stability Ball Hug

Steps : 1.) Start by sitting on the floor with an exercise ball in between your legs and close to your body. 2.) Hug your arms around the exercise ball as a support for your body during this stretch 3.) Then position your feet so that they are flat on the floor. 4.) Grip tightly against the exercise ball feeling a full stretch in your back and hold for about 15 to 30 seconds. 5.) Repeat for as many reps and however long you desire.

Barbell Seated High Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet on the floor in front of you holding a weighted barbell on your knees with an overhand grip. 2.) While keeping your arms straight, slowly elevate the barbell up and over your head, squeezing your shoulders on the way up, 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 Split Snatch

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and placing it between your legs. 2.) Bend at your knees keeping your back and chest straight. 3.) Then push through with your hips and raise the kettlebell overhead. 4.) With the kettlebell pressed overhead, shift your body into a lunge position so that one leg is forward with knee bent and the other backwards to maintain the weight of the kettlebell. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

Dumbbell Alternating Posterior Fly (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 one of the weights to shoulder height allowing the arm to bend slightly and hold for a count, as the other arm stays in front of you. 3.) Return back to the starting position and alternate the exercise with the opposite arm. 4.) Repeat for as many reps and sets desired.

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.

Cable Incline Press (Stability Ball)

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a stability ball in between the machines. 2.) Grab onto the handles with a neutral, hammer grip, twisting them so they are horizontal and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your upper back is flat on the middle of the ball so that you are in an incline position. 4.) Raise the handles above your chest as this will be your starting position. 5.) Slowly lower the handles down to your sides, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as desired.

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.

Dumbbell Hammer Curl on Stability Ball

Steps : 1.) Start by sitting on an exercise ball with dumbbell in each hand rested at your sides. 2.) With both of your arms raise the weights up towards your shoulder, keeping the elbow close to your body and squeezing the bicep. 3.) Return back to the starting position in a slowed and controlled motion. 4.) Repeat for as many reps and sets desired.

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.

Dumbbell Alternating Arnold Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 2.) Elevate the dumbbells up towards your shoulders with your palms facing towards you in an Arnold Press position. 3.) Slowly press the dumbbells up towards the ceiling, rotating your wrists outward, until your arms are fully extended. 4.) Then return back to the starting position, rotating your wrists back inward, and repeat for as many reps and sets as desired.

Box Jump Tap Overs

Box jump overs are a plyometric exercise that targets multiple muscle groups, including the lower body, core, and cardiovascular system. Stand facing the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Start by performing a two-footed jump onto the box, landing softly with both feet on top of the box. From this position, jump off the opposite side of the box, extending your hips and knees to propel yourself over the box. Swing your arms to generate momentum and help you clear the box. Land softly on the ground on the opposite side of the box, ensuring that both feet touch down simultaneously. Turn around and repeat the movement, jumping back over the box in the opposite direction. Continue alternating sides with each repetition.

Stability Ball Full Body Plank

Steps : 1.) Start by rolling onto an exercise ball so that your hips are resting on top of the ball. 2.) Extend your feet out behind you and arms out in front of you on the floor. 3.) Squeeze with your lower back so that you feel a tension in the muscles. 4.) Hold onto this position for 15 to 30 seconds and then return back to the starting position. 5.) Repeat for as many reps and however long you desire.

Stability Ball Back Extension with Knees Off Ground

Steps : 1.) Begin by lying prone with your chest on top of an exercise ball in a plank position with your arms extended back behind your body. 2.) Extend your back towards the ceiling and hold position for a few seconds then return to the start position. 3.) Repeat for as many reps and sets as possible.

Stability Ball Side-Lying Neck Stretch

Steps : 1.) Begin by lying sideways on a stability ball with one arm hanging to the floor and the other resting on your hip. 2.) Begin by lowering your head towards the floor while also pressing your upper shoulder blade down towards your hip. 3.) Hold onto this position for 15 to 30 seconds and repeat with the opposite side.

Barbell Hang Snatch Below the Knees

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about lower knee level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Fly (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in one 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.) Position the dumbbell straight up over your chest and then lower your arm down letting it bend slightly until the weight reaches shoulder level. 4.) Return back to the starting position and repeat with the opposite arm for as many reps and sets as desired.

Bench Quad Stretch (Supine)

Steps : 1.) Start by laying with your back flat on a bench, hanging one leg and arm over the side. 2.) Slowly bend at your knee and hold on to the top of the foot with the extended arm. 3.) Pull back on your foot, keeping your body straight, until you feel a stretch in your quads. 4.) Hold this position for 15 to 30 seconds and return to the starting position. 5.) Repeat for as many reps, sets and duration as desired.