Exercise Database

Dumbbell Single-Leg Squat

Steps : 1.) Start by setting up a horizontal flat bench behind you, placing one of your legs behind you in the middle of the bench and holding a dumbbell in each hand as this will be your starting position. 2.) Cross your arms in front of you and slowly lower your body down towards the floor, bending with your front leg until your knee is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Side Split Squat

The barbell side split squat exercise works the hip muscles and helps build a better and stronger core and improves on coordination. Steps : 1.) Start by placing a barbell on your shoulders and grasp it with a wide grip. 2.) Stand with your feet shoulder-width apart, the foot of the leg you will be leaning towards angled out. 3.) Bring your lower body to your foot by bending the hip and knee of your lead leg and keeping your other leg fairly straight. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.

Dumbbell Lateral Raise (Side-Lying)

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and lying on your side on a flat bench. 2.) Have the dumbbell resting on the edge of the bench just across from your chest. 3.) Take the dumbbell and raise it with your arm until it is at shoulder height and parallel to the floor. 4.) Return the dumbbell back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Band Squat

The band squat exercise is the version of the squat that uses exercise bands to increase resistance and flexibility instead of using weights. Steps : 1.) Start off standing with your feet on the exercise bands with your feet shoulder width apart. 2.) Grab onto the handles of the bands and pull them up to your shoulders in a slow and controlled motion. 3.) With your abs drawn in, squat down until your thighs are parallel with the floor. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Reverse Curl

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in each hand with a palms down reverse grip. 2.) Slowly with one arm elevate the dumbbell up to your shoulder, squeezing your forearm, 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.

Smith Machine Bicep Curl

Steps : 1.) Start by setting up a smith machine with the amount of weight you would like to perform for a bicep curl. 2.) Stand up straight in front of the machine grabbing the bar with an underhand grip. 3.) Slowly take the bar up off of the supports and lower it so that your arms are rested at your sides. 4.) Then curl the bar up towards your shoulders, isolating the bicep, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Stability Ball Pike Push-Up

Steps : 1.) Start off in a pike position with your toes firmly planted on an exercise ball with your hands in a push-up position right in front. 2.) When balanced, slowly do push-ups by lowering your body towards the floor in a pike position. 3.) Return back up to the starting position and repeat for as many reps and sets as desired.

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 Seated Front Raise (Hammer)

Steps : 1.) Begin by sitting on a flat bench, holding a dumbbell in each hand with arms extended down by your sides; use a hammer grip. 2.) Slowly elevate both dumbbells up and in front of you towards shoulder level. Focus on squeezing your shoulder muscles on the way up. Maintain a hammer grip during the entire exercise. 3.) Hold onto this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Shoulder Raise

Steps : 1.) To begin this exercise; start off by sitting with your back flat on an incline bench holding a dumbbell in each hand. 2.) With the driving force of your legs, kick the weights above your shoulders and keep them overhead above your chest. 3.) Using your shoulders and keeping your arms straight, lift up your dumbbells and push them as high as you can without leaving the bench. 4.) Hold the position for a few seconds then return back to starting position. 5.) Repeat this exercise for as many repetitions as needed

EZ Bar Preacher Curl (Reverse Grip)

Steps : 1.) Start by sitting on a preacher bench and holding a weighted EZ Bar in your hands with arms rested on the pad. 2.) Slowly elevate the bar up towards your shoulders, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Side-Lying Thoracic Rotation

This movement is ideal for improving mid-back mobility. Begin lying on your right side with the bottom leg straight and the top leg bent at 90 degree resting on top of a foam roller. Position your arms outward in a straight line, level with the chest, with the left palm resting on your right palm. Keep the bottom or right arm in that position as you lift the left arm. The goal is to try to touch that arm to the floor on the opposite side of the body before returning back to the starting position.

Dumbbell One-Arm Incline Curl

Steps : 1.) Start by setting up an adjustable bench to an incline level so that you can comfortably rest your arm down the back of the headrest. 2.) Grab a dumbbell in one arm and extend it over the bench so that your forearm and tricep are rested upon the bench. 3.) Hold onto the top of the bench with the opposite arm to stabilize your body and to balance the weight. 4.) Slowly elevate the dumbbell up towards your shoulder, isolating the bicep and squeeze your muscle. 5.) Hold this position for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired. Tips 1.) Perform this exercise in a slow controlled manner for best results.

Back Stretch

Steps : 1.) Begin by sitting flat on the floor with your legs extended hip-width apart and keep your spine straight so that your head is pointed up towards the ceiling. 2.) Take your hands and extend them out in front of you so that they are slightly below shoulder level with your palms facing up. 3.) Straighten out your spine by inhaling and lifting up through your hips, then through your exhale curl the chin towards your chest. 4.) In this motion with the rest of your body curl out towards your feet holding onto this position for a few seconds. 5.) Exhale back out and return to the starting position.

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.

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

Dumbbell Bicep Curl (Supine)

The dumbbell lying supine biceps curl machine exercise is an advance exercise where you lie down to isolate and target the bicep muscles Steps : 1.) Start off lying on a flat bench with your head at one end and your feet planted firmly on the floor at the other end. 2.) Grabbing a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench. 3.) Slowly raise your arms up until they are level with your chest, then curl the dumbbells twisting your palms so your forearms touch your biceps. 4.) Hold this position for a count, isolating the bicep muscle and squeezing. 5.) Slowly lower your arms to the starting position. 6.) Repeat for as many reps and sets as desired.

Push-up to Renegade Row

Combining a push-up with a renegade row adds an extra challenge by incorporating both upper body pushing and pulling movements along with core stabilization. Begin in a high plank position with your hands gripping a pair of dumbbells that are shoulder-width apart. Your wrists should be directly under your shoulders, and your body should form a straight line from head to heels. Your feet should be slightly wider than hip-width apart for stability. Lower your body towards the floor by bending your elbows, keeping them close to your sides. Lower until your chest nearly touches the ground, maintaining a straight line from head to heels. Keep your core engaged throughout the push-up to maintain stability. Push yourself back up to the starting position, fully extending your arms. Ensure that your body remains in a straight line from head to heels throughout the entire movement. Once you're back in the high plank position, shift your weight to one side and row one dumbbell up towards your rib cage while stabilizing your core and hips to prevent rotation. Keep your elbow close to your body as you row the dumbbell upward, squeezing your shoulder blade towards your spine. Lower the dumbbell back to the floor in a controlled manner. Repeat the row on the other side, alternating sides with each repetition. Continue alternating between push-ups and renegade rows for your desired number of repetitions or time.