Exercise Database

Climber Pull-Up

The climber chin-up exercise is a variation of the basic chin up and is a great workout for people who rock climb. Steps : 1.) Grasp a chin up bar with a slightly wider than shoulder width overhand grip. 2.) Keeping your body straight pull yourself up and to one side of the bar. 3.) Lower your body back down to the starting position. 4.) Raise yourself to the other side of the bar. Tips : 1.) Alternate sides while performing this exercise. 2.) Allow your body to hang down completely.

Dumbbell One-Arm Reverse Curl

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in one hand with a palms down reverse grip. 2.) Slowly elevate the dumbbell up to your shoulder, squeezing your forearm, and hold for a count. 3.) Return back to the starting position 4.) Repeat for as many reps and sets as desired.

Bear Crawl

The bear crawl is a highly effective full-body exercise that targets multiple muscle groups, including the core, shoulders, arms, and legs. Begin on your hands and knees on the floor. Your wrists should be directly under your shoulders, and your knees should be under your hips. Tighten your abdominal muscles to stabilize your core. Your back should be flat and your spine in a neutral position. Lift your knees a few inches off the ground so that you're in a hover position. This is the starting position for the bear crawl. Simultaneously move your right hand and left foot forward, followed by your left hand and right foot. Imagine yourself crawling like a bear, with opposite limbs moving together. Keep your hips low as you move forward. Your knees should hover just above the ground throughout the movement. Avoid rocking side to side excessively. Keep your shoulders stable and your weight evenly distributed between your hands and feet. Focus on moving with control rather than speed. This will help you maintain proper form and maximize the effectiveness of the exercise. Keep crawling forward for a set distance or time, depending on your fitness level and goals. You can also crawl backward or sideways to add variety to the exercise. Keep your back flat and avoid arching or sagging your lower back. Maintain a strong, stable core throughout the movement. Remember to breathe steadily and rhythmically as you perform the bear crawl. Inhale and exhale deeply to maintain oxygen flow to your muscles.

Dumbbell Fly (Stability Ball)

Steps : 1.) Start by sitting on an exercise 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.) Hold the dumbbell straight over your chest then let them lower down, bending the elbows slightly so that they are just above shoulder level. 4.) Return back to the starting position and repeat for as many reps and sets desired.

Smith Machine Shoulder Press (Wide Grip)

Steps : 1.) Start by setting up an 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 wide grip. 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 Hip Lift

Steps : 1.) To begin this exercise; take a band and secure it underneath two dumbbells so that they wont move. 2.) Move your body so that your hips are right under the bands and set up for a basic sit up position with your knees up and feet firm on the floor. 3.) Keep your hands extended behind your head. 4.) Push your shoulders to the floor as you raise your hips and extend the band as high as possible. 5.) Hold onto the position for a few seconds and return to the start. 6.) Repeat this exercise for as many repetitions as needed.

Posterior Lower Leg Stretch

Steps : 1.) Start this stretch by kneeling down on one knee while the opposite foot is planted flat on the floor. 2.) Keep your spine straight and your hips/shoulders aligned. 3.) Take one of your hands and place it upon the knee of the outstretched leg and lunge forward slightly. 4.) Hold for a few seconds, switch legs and repeat.

Dumbbell Seated Alternating Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip at your sides. 2.) Slowly elevate one arm up towards the ceiling, squeezing your shoulder and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Calf Raise On A Dumbbell

Steps : 1.) Hang on to a sturdy object for balance, perhaps a bar on a smith machine and stand on a dumbbell handle with a small plate loaded. 2.) Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position. 3.) Lift the calf as you roll your foot over the top of the handle so that you get a full extension. 4.) Exhale while doing this. 5.) Now inhale as you roll the dumbbell slightly forward and come back down. 6.) Repeat for the desired amount of reps.

Kettlebell Alternating Shoulder Press

Steps : 1.) To begin this exercise; start off by taking two kettlebells and clean pressing them to your shoulders keeping your palms inward. 2.) Then press the kettlebell in your right arm overhead keeping your palms facing outward holding onto the position for a few seconds. 3.) Return back to the starting clean pressed position. 4.) Repeat this exercise for as many repetitions as needed.

Kettlebell Military Press

Steps : 1.) To begin this exercise; start off by clean pressing kettlebells to your shoulder with your palms facing inward towards your face. 2.) Then press the kettlebells up and out until they overhead. 3.) Return the kettlebells back to the inward shoulder position. 4.) Repeat this exercise for as many repetitions as needed

Crunch with Hands Overhead

Steps : 1.) Begin the exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.

Cable Rotational Crunch (Kneeling)

Steps : 1.) Start by placing a rope attachment to a high pulley cable machine then stand with your back facing the machine and grabbing the rope positioning it behind your head. Next, position yourself in a kneeling position with both knees on the floor. 2.) Keeping your elbows bent by your head, slowly crunch down in a twisting motion so your right elbow comes down towards your left knee until you feel a stretch in your abs then hold for a count. 3.) Return back to the starting position and continue in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Cable Rope Seated Crossover Row

Steps : 1.) Start by attaching a rope extension to a low pulley cable machine and sitting down in front of it with your feet firmly on the rests. 2.) Grab the left side of the rope with your right hand and the right side with your left. 3.) Slowly pull the weight towards you and as you pull, uncross your hands to create a neutral grip and pull the rope to your sides, squeezing your back, and hold for a count. 4.) Return to the starting position. 5.) 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.

Kettlebell Double Windmill

Steps : 1.) To begin the exercise, take one kettlebell and place it next to your starting foot followed by clean pressing the opposite kettlebell overhead with the pressed arm palms out. 2.) With the kettlebell pressed overhead and locked, press your glutes out towards the pressed kettlebell. 3.) With the following arm, bend at the hip to the floor and touch it with the alternate kettlebell. 4.) Hold this position for a few seconds, then, reverse to the starting position. 5.) Repeat this exercise for as many repetitions as needed then repeat the steps with the alternating arms.

Cable Seated Overhead Curl

Steps : 1.) Start by setting up handles on two upper pulley cables machines and placing a vertical bench in between both machines. 2.) Grab each handle with an overhand grip and sit down on the middle of the bench keeping your arms extended out towards your sides. 3.) Slowly curl the cables in towards your head, isolating the bicep, and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Renegade Row

Steps : 1.) To begin this exercise; take two kettlebells and place them on the floor moving yourself into a standard push-up position keeping your body extended out. 2.) Then use your weight and push one of the kettlebells towards the floor and pull the opposite towards your chest using your shoulders. 3.) Return the kettlebell back towards the floor and repeat the exercise with the opposite hand. 4.) Repeat this exercise for as many repetitions as needed.