Exercise Database

Leg Swing

Steps : 1.) Start by standing upright next to a chair or a support holding onto it with one hand while maintaining your balance. 2.) Then swing your leg forward, keeping your leg straight but slightly bent at the knee. 3.) Continue with a back downward swing bringing your leg back as far as you can. 4.) Repeat for as many reps and sets as desired.

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.

Dumbbell Single-Leg Calf Raise

Steps : 1.) Start by sitting down on the end of a flat bench with a block or step positioned right in front of you, and holding a dumbbell on your right leg. 2.) Extend your left leg out in front of you then dip your right heel down towards the floor as far as possible as this will be your starting position. 3.) Keeping the dumbbell firmly pressed up against your right knee, slowly raise your heel up off of the floor as far as possible squeezing your calf and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Hip Flexor Stretch

Steps : 1.) Start by standing up straight with your spine vertical and your left foot in front of the right. 2.) Bend slowly at both knees and lift your back heel up off the floor. 3.) Shift your weight forward and direct your body in a lunge position using your front foot as the stabilizer and your back foot still bent near the floor and extended back. 4.) Hold this position for 15 to 30 seconds then return back to the start. 5.) Repeat for as many reps, sets and however long you desire.

Cross-Leg Side Stretch (Supine)

Steps : 1.) Start off by lying on your back with your arms extended out in the form of a "T". 2.) Take both of your legs and bring them up into your chest, keeping them at a 90-degree angle and then crossing your right leg slowly over the left. 3.) While keeping your shoulder blades in contact with the floor and arms extended out, rotate the lower half of your body to the left. 4.) Hold onto this position for 15 to 30 seconds, repeating for 2-4 reps and then performing this stretch on your opposite side.

Dumbbell Cross Tricep Extension (Supine)

The dumbbell lying triceps extension across face exercise is an advanced exercise that targets the tricep muscles. Steps : 1.) Start by lying on a flat bench with your head at one end and your feet panted firmly on the floor on the other end. 2.) Grab a dumbbell in each hand, with a palms up grip, and raise it over your body. 3.) While keeping your upper arms and elbows still, lower the dumbbell slowly over your face bending only your elbow. 4.) Slowly raise the dumbbell back to the starting position and repeat with your other arm. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated Alternating Arnold Press

Steps : 1.) Begin seated on the end of a flat bench with feet on the floor in front of you 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.

Stability Ball Weighted Sit-Up

Steps : 1.) Start by setting up a bench horizontally or something to rest your feet against in front of an exercise ball and then sit down on the ball with a weight plate against your chest. 2.) Then slowly lift the weight above your head and lower yourself down until your shoulder blades start to touch the ball and you feel a stretch in your lower abs. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Dumbbell Rotational Row

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a dumbbell in each hand holding with an overhand grip. 2.) Slowly and slightly lower your back towards the ground so you feel tension in your lower back and then slowly elevate the dumbbells up towards your chest. 3.) Squeeze your back in the process while turning your wrists so that they are in an upright position, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Press

Steps : 1.) Start by standing up straight, holding a dumbbell in both arms at shoulder level next to your head. 2.) Slowly extend one of your arms overhead, squeezing in 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.

Kettlebell Alternating Floor Press

Steps : 1.) To begin this exercise; start off with your back flat on the floor with kettlebells in each hand next to your shoulders. 2.) Take one of the kettlebells and place it upon your chest and the other facing forward. 3.) Push both kettlebells above your chest, the lower one kettlebell to your chest and return it back to the starting position followed by alternating the exercise with the other arm. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Landmine Squat

The barbell landmine squat targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, making it an effective lower body and core strengthening exercise. Place one end of the barbell into the landmine attachment or secure it in a corner. Load weight plates onto the other end of the barbell according to your strength and fitness level. Stand facing the landmine with your feet shoulder-width apart or slightly wider. The barbell should be positioned at your side, with your chosen side to hold the barbell. Hold the barbell with one hand, palm facing inward, at about chest height. Your arm should be bent at the elbow, with your forearm parallel to the floor. This hand will serve to stabilize the barbell during the exercise. Brace your core and keep your chest up as you initiate the squat by bending your hips and knees simultaneously. Lower your body down, keeping your back straight and your weight on your heels. Lower yourself until your thighs are approximately parallel to the ground or as low as your flexibility allows while maintaining good form. Press through your heels and drive your hips forward as you stand back up, straightening your legs and returning to the starting position. Keep your core engaged throughout the movement to maintain stability.

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.

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.

Cable One-Arm Concentration Curl

Steps : 1.) Start by setting up a handle on a low cable pulley machine and then placing a flat bench in front of the machine. 2.) Sit down and grasp the handle with one hand, holding it in a concentration curl position. 3.) Slowly curl the cable up towards your shoulder, isolating the bicep, until you feel a stretch and tension in your muscle. 4.) Hold for a count then return back to the starting position. 5.) 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.

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.