Exercise Database

Kettlebell Pistol Squat

Steps : 1.) To begin this exercise; start off by picking up a kettlebell with two hands and holding it against your chest right below your neck. 2.) Take one leg and hold it off of the floor and with the other leg begin to squat down and bend at the knee. 3.) While squatting down hold the kettlebell in front of your chest and hold the position when you get close to the ground. 4.) Using the force from your heel push yourself back up. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed

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.

Barbell Squat (Wide Stance)

The barbell wide stance squat exercise is a version of the squat that uses a wider stance to isolate the inner thigh muscles Steps : 1.) Start by lifting a barbell off of a weight rack and position it on your shoulders. 2.) Stand with your feet wider than shoulder width apart (about 30 inches apart) with your toes pointing out. 3.) Draw your abs in descend slowly by bending at the knees and hips in a squatting motion. 4.) Lower yourself as far as you can control without letting your body shift towards your toes. 5.) Pause in the downward position and slowly return upright to the starting position. 6.) Repeat for as many reps and sets as desired. Tips : 1.) By using a pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar.

Plank with Alternating Knee Drive

The plank with alternating knee drive is a challenging core exercise that also engages the muscles of the hips and shoulders. Begin in a traditional plank position, with your forearms on the ground and elbows directly under your shoulders. Your body should form a straight line from your head to your heels, with your core engaged to maintain stability. Place your hands flat on the ground, fingers spread wide for better stability and weight distribution. Ensure that your elbows are positioned directly under your shoulders, forming a stable base of support. Engage your core muscles to prevent your lower back from sagging or arching excessively. Squeeze your glutes to keep your hips level with the rest of your body. Your legs should be fully extended behind you, with your weight evenly distributed between your forearms and toes. Keep your feet hip-width apart for better balance and stability. While maintaining the plank position, lift your right knee towards your chest, bending it as you bring it forward. Aim to bring your knee as close to your chest as possible without compromising your form or stability. Hold the knee in this position briefly, feeling the contraction in your abdominal muscles. Return to Plank: Slowly lower your right leg back to the starting position, returning to the plank position with both feet on the ground. Repeat the movement with your left leg, driving your left knee towards your chest while keeping the rest of your body stable. Continue alternating between legs, performing controlled knee drives while maintaining proper plank form.

Weight Plate Reverse Curl

The reverse plate curl exercise uses free weight plates to isolate the bicep and build bigger arms. Steps : 1.) Start by standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab a plate in your hands with an overhand (palms down) grip at the 11:00 and 1:00 o'clock position. 3.) Keeping your elbows and arms at your side, curl the slowly up towards your head, squeezing and isolating the bicep muscle. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Tricep Kickback

Steps : 1.) To begin this exercise; start off with a dumbbell in one hand, bend your knees and bring your upper body down and forward. 2.) Keep the arm with the dumbbell at your waist and the other on your thigh for support. 3.) Extend the arm with the dumbbell and lift the weight up and behind your back squeezing your triceps tightly. 4.) Hold the position for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed and alternate arms.

Kettlebell Windmill

Steps : 1.) Take the kettlebell and clean press it overhead. 2.) With the kettlebell in place overhead, push your glutes into the direction that the kettlebell is located on. 3.) The opposite hand should be kept behind your back as your turn your feet from the kettlebell. 4.) Keep your body as low as you can go to stretch the abdominals and kettlebell. 5.) Hold the position for a few seconds, stretching out the muscles, then return to starting position.

Dumbbell Seated Dublin Press

Steps : 1.) Start by sitting up straight at the end of a flat bench, holding a dumbbell in each arm at shoulder level next to your head. 2.) Slowly extend your arms overhead, squeezing your shoulder and immediately return back to the starting position. 3.) Repeat for as many reps and sets as desired.

Barbell Incline Bench Press (Close Grip)

Steps : 1.) Start by laying back on an incline bench press with your feet flat on the floor in front of you, grabbing the barbell with a close overhand grip. 2.) Remove the barbell from the rack and elevate it over your chest. 3.) Keep your elbows tucked in at your sides and lower the barbell down to your middle chest without touching. 4.) Squeeze your triceps and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Rear Pull-Up (Wide Grip)

Steps : 1.) Start by grabbing a pull-up bar with an overhand grip. 2.) Position each hand about a foot away from your head. 3.) Lift yourself up until the back of neck is behind the pull-up bar. 4.) Exhale as you lift yourself up and inhale as you lower your body. 5.) Slowly let your self back down to the starting position. 6.) Repeat for the desired amount of reps.

Barbell Clean Deadlift

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip. 2.) Bend down at the knees with your back straight, chest up, head facing forward and pull up on the barbell with the driving force from your heels. 3.) As you lift the barbell up, keep your back straight and pull up. 4.) When the barbell crosses your knees, lift up with your torso until the bar has reached your hips and your knees are fully extended. 5.) Repeat this exercise for as many repetitions as needed

Barbell Tricep Press (Close Grip)

The lying close-grip barbell triceps press to chin exercise is a classic weight lifting workout based to build the tricep. Steps : 1.) Start by lying on a flat bench with your head at one end and holding a barbell with a close grip, with an overhand grip, above your shoulders as this will be your starting position. 2.) Slowly lower the barbell in an arc motion towards your chin, keeping your elbows close in, until you feel a stretch in your tricep muscles. 3.) Hold this position for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Bent-Over Lateral Pulley

Steps : 1.) Start by setting up handles on two low pulley cable machines and positioning yourself in between the machines with feet shoulder width apart. 2.) Bend down with your upper body, keeping your lower body still, so that your back is parallel with the floor. 3.) Grab each handle with the opposite hand and bring it in towards your chest, keeping arms crossed. 4.) Slowly let your arms extend outward, feeling a stretch in your shoulders and squeeze. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Barbell Clean

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins using an overhand grip. 2.) Bend down at the knees with your back straight, chest out and head facing forward and pull up on the barbell with the driving force from your heels. 3.) Extend out through your knees and hips in a jumping motion to push the bar upward. 4.) Most of the force should be driven through the initial momentum from the legs and hips with a slight pull from your arms. 5.) When you are fully extended and upright, flex your arms with your elbows and pull yourself down allowing the barbell to roll up your forearms and rest on your palms and shoulder in a full squat position. 6.) Maintain a full squat position until you have full control of the barbell. 7.) Then push yourself up with your heels into an upright position keeping your back straight and chest out. 8.) Repeat this exercise for as many repetitions as needed

Dumbbell Front Incline 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.) Push your arms out in front of you with your palms facing out above your thighs. 3.) Taking the dumbbells, raise them straight up until they are above your shoulders holding onto this position for a few seconds, squeezing your shoulders tightly, then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Incline Spider Curl

The dumbbell incline spider curl exercise uses an incline bench to target the bicep muscles and build bigger arms. Steps : 1.) Start by adjusting an incline bench to a 45-degree angle. 2.) Grasp dumbbells in each hand and lean face down against the bench, with your feet resting on the floor for support. 3.) Allow your arms to hang down at your sides. 4.) Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps. 5.) In a controlled manner lower the weight and repeat.

Barbell Step-Up

The barbell step up exercise helps build coordination as well as muscle and leg strength. Steps : 1.) Start by placing a bench, box or step in front of you and grabbing a barbell with a wide grip and placing it across your shoulders. 2.) With your left leg, step up onto the bench and follow through with your right leg. 3.) Step back down with your left leg and then your right leg. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Use a weight that is manageable and that allows you to get used to the motion of this exercise.

Shoulder Rotation

Steps : 1.) Start by standing up straight with your arms at your sides and feet shoulder width apart. 2.) Raise your hands and place them on your shoulders with your elbows at shoulder height pointing outward. 3.) Then slowly rotate your elbows in a circular motion so that you feel a stretch within your shoulders. 4.) Continue for as many reps and however long you desire and repeat.