Exercise Database

Weight Plate Hand Squeeze

Steps : 1.) Start by standing up straight with your feet shoulder width apart, arms at your side and one arm holding a weight plate at hip level. 2.) Lower the weight down so that your fingers are nearly extended but you are still able to hold onto the weight and hold this position for a count. 3.) Raise the plate back up to the starting position and 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.

Bent Knee Hip Raise

The bent knee hip raise exercise is a great exercise to target the abdominals and for core development. Steps : 1.) Start off lying on your back with your arms outstretched to your sides. 2.) Bend your knees at a 60-degree angle and hold your feet up just off the floor. 3.) Keeping your back and arms down, raise your hips up and off the floor so that your knees are over your chest. 4.) Contract your abs for a moment and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Band Shoulder Press

Steps : 1.) To begin this exercise; stand on an exercise band so that it is evenly distributed to be pulled by each arm. 2.) Grab the handles and press your arms up so that they are at shoulder level. 3.) Then using your shoulders, raise the hands above your sides so that they are above your head then lower the handles back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Alternating Arnold Press

Steps : 1.) Start by standing up straight with feet shoulder width apart and holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder level and twist your palms so that they are facing in towards your body. 3.) From there raise one dumbbell above your head, while keeping the other one still, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position and repeat with the opposite hand. 5.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Bent-Over Reverse Fly

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in each hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weights in front of you to about knee level. 3.) Slowly extend one of your arms up and out so that the weights are at level with your head and squeeze your shoulder. 4.) Hold for a count then return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Weight Plate High Front Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a weight plate together with both hands at waist level. 2.) Slowly, while squeezing your shoulders, elevate the weight plate above your head and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Alternating Hammer Curl

Steps : 1.) Start by setting up an incline bench to either a 30 or 45 degree angle and then sit with your back flat on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in an neutral grip with your palms facing inward, then slowly lift one dumbbell up towards your shoulder, isolating the bicep 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.

Cable One-Arm Rotational Row

Steps : 1.) Start off by standing in front of a low pulley cable machine with a handle attached to the machine. 2.) Grab the handle with one of your hands and slowly start to pull the weight towards your side, twisting your arm in the process to form an underhand grip. 3.) Once you feel a stretch in your lower back, squeeze and hold for a count, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Side Step-Up

Steps : 1.) Start by standing parallel with a box or bench, keeping your feet shoulder width apart and straight ahead of your body. 2.) Place your hands upon your hips, then step to the side with one foot placed upon the box or bench. 3.) Follow through by stepping up with the opposite leg through your hip so that you are fully positioned on the platform. 4.) Step down still holding onto your hips and repeat for as many repetitions as possible.

Split Jump

Steps : 1.) Start in a lunge position with one foot forward with knee bent and the rear knee barely touching the ground. 2.) Quickly extend through your legs and jump up as high as possible bringing your legs together. 3.) On the return back down, move your legs back to their initial position as you land and absorb the impact. 4.) Return back to the starting position and repeat for as many reps and sets as desired

Upper Back Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and arms to your sides. 2.) Raise your hands out in front of you, clasp your fingers together and stretch your lower back. 3.) Hold this position for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as many reps and as long as you desire.

Boat Pose

Steps : 1.) Start off by sitting on a mat and leaning back with your hands and keeping your pelvis forward. 2.) Shift your abs so that they are closer in towards your spine and then lift your legs in the air with feet together and toes pointed out. 3.) Keeping your legs straight reach your hands forward towards your knees and hold this position for up to 5 seconds. 4.) Return back to the starting position and then repeat steps again.

Cable One-Arm Side Bend

Steps : 1.) Start by connecting a cable to a high pulley cable machine, standing to the side of the machine and gripping the cable with one hand with an underhand grip. 2.) Slowly pull down on the cable with your obliques so that you are performing a side crunch. 3.) Once you reach the maximum contraction and farthest you can bend without bending your knees, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Iron Cross Stretch

Steps : 1.) Begin by laying flat on your back in a cross position so that you are forming the "T" shape, arms out to the sides and legs together. 2.) Slowly kick one leg towards the opposite hand through a rotation in your lower back and hips. 3.) Hold onto this position for 15 to 30 seconds and then repeat for as many reps and sets as desired.

Dumbbell Decline Bench Lunge

Steps : 1.) Start by setting up a decline bench in front of you, placing your right foot on the bench keeping your leg extended and holding a dumbbell at your sides. 2.) Then slowly, while keeping your balance, lunge forward and squat down so that you feel a stretch in your quads, hold for a count then return back up to the starting position. 3.) Repeat for as many reps and sets as desired.

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.

Upward Stretch

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Extend both of your hands up above your head, touching your palms together and then push your hands up and back keeping your back straight through the motion. 3.) Hold this position for 15 to 30 seconds, feeling a stretch in your shoulders, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.