Exercise Database

Plyo Box Step-Ups

Plyo box step-ups are a great exercise for targeting the lower body muscles, particularly the quadriceps, glutes, and hamstrings, while also improving balance and coordination. Start by standing facing the plyo box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Lift one foot and place it firmly on the top of the plyo box, ensuring that your entire foot is on the box. Push through the heel of the foot on the box and drive your body upward, straightening your leg and lifting your body onto the box. As you step onto the box, drive your opposite knee upward, bringing it to hip height. Fully extend your hip and knee as you stand tall on the box, maintaining balance and stability. Carefully step down from the box with control, returning to the starting position. Perform the same number of repetitions on each leg to ensure balance and symmetry in your training.

Tricep Side Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Then bring your right arm across your body and above your left shoulder. 3.) With your opposite left hand, hold the elbow of your right arm until you feel a stretch in your tricep, holding for about 15 to 30 seconds. 4.) Return back to the starting position and repeat for as many sets and however long you desire.

Band Upright Row

The band upright row exercise is a great alternative to the upright row that uses dumbbells or barbells and is great for beginners or individuals just rehabilitating from injury as the bands allow you to control the resistance level. Steps : 1.) Stand on the band so that the handles are level with your upper thigh. 2.) With your back straight and abs drawn in raise your hands upward to your collarbone. 3.) Your elbows and arms should be parallel with the floor. 4.) Slowly lower your arms and return to starting position. 5.) Repeat for as many reps and sets as desired.

Single-Leg Push-Up

Steps : 1.) Begin by getting yourself into a push-up position with arms shoulder width apart and feet extended behind you with toes flat on the floor. 2.) Take one leg and place it over the other so that only one foot is positioned on the floor. 3.) Slowly lower yourself down until your chest almost touches the floor then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Kettlebell Alternating Row

Steps : 1.) To begin this exercise; start off by holding onto two kettlebells and aligning them in front of your feet, keeping your knees bent and pushing your glutes out. 2.) Then take one of the kettlebells off of the floor and pull back towards your chest using your shoulder blades leaving the other in front of your feet. 3.) Hold in this position for a few seconds then return back to the starting position and repeat with the other arm. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Seated One-Arm Shoulder Press

Steps : 1.) Start by sitting at the end of a bench straight up, gripping a dumbbell in one hand and keeping it parallel to your head. 2.) Slowly press the weight upward until the elbow is next to your ear and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

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.

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.

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.

Bench Oblique Crunch

Steps : 1.) Start by placing a flat bench in front of you, then rest one are on the bench while extending your legs out, one foot on top of the other, in front of you until your body is parallel with the floor. 2.) While keeping your arms rested on the bench, elevate your body through your pelvis as this will be your starting position. 3.) From there lower your pelvis down towards the floor until you feel a stretch in your abdominals. 4.) Hold onto this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired. 6.) Switch sides and repeat. Notes : - It is important to make sure that your legs stay extended out in front of you and arm stays rested on the bench. - The only movement that you want to make is within your obliques and pelvis as they extend down towards the floor and back up with each rep.

Dumbbell Wall Squat Hold

The dumbbell wall squat hold is a variation of the traditional wall squat that adds resistance to the exercise by holding dumbbells. It primarily targets the muscles of the lower body, including the quadriceps, glutes, and hamstrings, while also engaging the core muscles for stability. Stand with your back against a wall and your feet positioned slightly wider than shoulder-width apart. Hold a dumbbell in each hand, with your arms hanging down by your sides and your palms facing inward. Keep your feet planted firmly on the ground throughout the exercise. Slowly slide your back down the wall, bending your knees and lowering your body into a squat position. Keep your back flat against the wall and your chest lifted. Aim to lower yourself until your thighs are parallel to the ground, or as close to parallel as you can comfortably go. Once you reach the bottom of the squat position, hold this position while keeping tension in your muscles. Ensure your knees are aligned with your toes and not collapsing inward. Maintain a neutral spine and avoid rounding your lower back. Engage your core muscles by pulling your belly button towards your spine. Squeeze your glutes and quadriceps to maintain stability and control. Hold the squat position for a predetermined amount of time, such as 20-30 seconds, or longer if you're more advanced. Focus on breathing steadily throughout the hold, inhaling through your nose and exhaling through your mouth. After holding the squat position for the desired duration, slowly push through your heels and straighten your legs to return to the starting position. Keep your back pressed against the wall as you rise up. Perform the dumbbell wall squat hold for the desired number of repetitions or hold times, depending on your fitness level and goals. You can gradually increase the duration of the hold or the weight of the dumbbells as you become stronger and more comfortable with the exercise.

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.

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.

Stability Ball Hip Thrust

Steps : 1.) Start by sitting on an exercise ball and slowly walk your feet out and lay with your back on the ball. 2.) Keeping your shoulders and head on the exercise ball, cross your arms across your chest. 3.) Lift your hips up slowly in a smooth motion, holding for a few seconds then return back to the starting position. 4.) Repeat for as many sets and reps as desired.

Dumbbell Rotational Bench Press

Steps : 1.) Start by laying down on a flat bench with a dumbbell rested in each hand in the starting position of a dumbbell chest press with the dumbbells rested at around shoulder level 2.) Slowly elevate the dumbbells up and above your chest, rotating in during the process, squeezing your triceps and hold for a count when the weights are above chest level. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Dumbbell Sit-Up

Steps : 1.) Start off by lying with the small of your back on an exercise ball with a single dumbbell held in your hands on your chest. 2.) Keeping yourself balanced on the ball, bring in your abdominals towards your spine. 3.) While squeezing your abs, bring your torso in an upright motion so that you are in a sit up position on the exercise ball. 4.) Then return back down to the starting position and repeat for as many reps and sets as possible.

Barbell Squat with Narrow Stance

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck and place your feet less then a shoulder width apart with your toes slightly pointing out. 2.) Bend at your knees and start to sit back with your hips as you go down for a standard squat keeping your back and chest straight out. 3.) Continue on with the squat until your hamstrings are on your calves and hold on for a few seconds. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed