Exercise Database

Wrist Circles

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Elevate your hands so that they are at about hip level and fully extended out in front of you. 3.) Begin to rotate your wrists in a forward circular motion, keeping the rest of your body still. 4.) Repeat for as many repetitions as desired.

Calf Machine Shoulder Shrug

Steps : 1.) To begin this exercise; start off with your shoulders underneath the shoulder pads on the machine keeping your body straight and arms at your sides. 2.) Push up with your shoulders so that the machine pads are parallel with your ears and hold for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

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.

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

Upward Facing Dog

Steps : 1.) Start off by laying face down with your forehead touching the floor and keeping your feet close together. 2.) Keep your fingertips at shoulder level, raise your elbows up in the air then slide your shoulder blades down towards your hips. 3.) Then straighten out your arms, lift up your head, shoulders and chest up towards the ceiling. 4.) Hold this position for 5 to 10 breaths and return back to the starting position.

Dumbbell Alternating Lateral Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in each hand. 2.) While keeping your body still, slowly raise one of the dumbbells out to the side up to shoulder level, squeezing on the way up and hold for a count. 3.) Then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Ankle Circles

The ankle circles exercise is the most simple workout for the calves to loosen the joints and strengthen and improve flexibility within the muscle. Steps : 1.) Start by sitting on an exercise mat. 2.) Lift your foot off the ground and draw circles clockwise in the air with your toes. 3.) Reverse the direction (counter-clockwise) and switch feet.

Cable One-Arm Tricep Kickback (Reverse Grip)

Steps : 1.) Start by setting up a handle on a low pulley cable machine, grabbing one of the handles with an underhand grip, and keeping your back bent so that it is parallel to the floor. 2.) Bring your elbow up as high as possible and tight to your side then extend it out, squeezing your tricep and holding for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired and repeat on opposite side.

Smith Machine Bench Press (Wide Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a flat bench underneath the bar and lay down with your back flat on the bench and feet out in front of you. 3.) Grab the bar with an overhand grip, keeping your hands at a wide distance and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Barbell Seated Good Morning

Steps : 1.) To begin this exercise; start off by sitting on a bench or a box with your butt resting on the very edge keeping a barbell rested upon your shoulders behind your neck. 2.) Then using your torso, lower yourself close down towards your knees, squeezing your back tightly and pressing the barbell down on your shoulders. 3.) Tighten up your abdominals in the process as well. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Kneeling Forearm Stretch

Steps : 1.) To begin this exercise; start your body off in a kneeling position with your palms flat facing forward. 2.) After you have gotten into position, lean back keeping your palms on the floor until you feel a stretch in your forearms. 3.) Hold this position for up to 25-seconds and then return back. 4.) Repeat this exercise for as many repetitions as needed.

EZ Bar Bent-Over Row (Reverse Grip)

Steps : 1.) Start by setting up an EZ bar with as much weight as you can handle and placing it in front of you, keeping your feet shoulder width apart and arms at your sides. 2.) Squat down and grab onto the bar with a reverse grip, then while keeping your back straight, stand up so that you are holding the bar against your waist. 3.) Slightly bend your knees, keep your back straight, then let the barbell slowly lower beneath your knees. 4.) Slowly pull the bar back up just below your chest, squeezing with your back and feeling a stretch, then hold for a count and return back to the starting position. 5.) Repeat for as many reps and set as desired.

Smith Machine Deltoid Row

The Smith Machine Deltoid Row is an exercise targeting the deltoid muscles, particularly the rear deltoids, as well as the upper back and traps. It provides a controlled movement path due to the fixed bar path of the Smith Machine. Here’s a step-by-step guide on how to perform it correctly: Setting Up: Adjust the Smith Machine Bar: Set the bar on the Smith Machine to a height that allows you to grip it with your arms fully extended and your torso bent at a 45-degree angle. Choose the Appropriate Weight: Load the bar with an appropriate weight that you can lift with proper form. Position Your Body: Stand facing the Smith Machine bar. Place your feet shoulder-width apart. Bend your knees slightly and hinge at the hips to lower your torso to about a 45-degree angle. Your back should be straight, not rounded. Grip the Bar: Grasp the bar with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Lift the Bar: Exhale as you pull the bar up towards your lower chest or upper abdomen. Keep your elbows flared out to the sides to emphasize the deltoids. Squeeze your shoulder blades together at the top of the movement. Lower the Bar: Inhale as you slowly lower the bar back to the starting position with your arms fully extended. Maintain control to avoid letting the weights drop quickly.

Stability Ball Plank

Steps : 1.) Start by laying with your forearms placed upon an exercise ball with your fingers interlaced and extending your legs out behind you so that your toes are rested upon the floor. 2.) Keep your body straight out and hold onto this position for as long as possible. 3.) Repeat for as many reps, sets and however long as desired.

Modified Push-Up to Forearms

Steps : 1.) Start off on your hands and knees in a modified push up position. 2.) Squeeze your glutes and bring one elbow down to the floor followed by the other so that your upper body is rested upon your forearms. 3.) Return back to the starting position by straightening out one arm and then the other. 4.) Repeat for as many reps and sets desired.

Frog Sit-Up

Steps : 1.) Begin in a sit-up position on a floor or mat. 2.) Have your legs spread out but connected with the soles touching each other. 3.) Cross your hands on your chest. 4.) Perform a crunch while keeping your feet together. 5.) Repeat for the desired amount of reps.

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.

Back Extension (Prone)

Steps : 1.) To begin the exercise; position your stomach flat on the floor with your arms extended down by your side. 2.) With your body flat, extend your lower back and lift your chest up off of the ground. 3.) In this process do not use your arms to push up, use your back to extend your spine up. 4.) Repeat this exercise for as many repetitions as needed.