Find the perfect workouts from the JEFIT exercise database by muscle group, equipment, or try something new.
1306 EXERCISES FOUND
Dumbbell Reverse Wrist Curl
Steps : 1.) Start by sitting on the end of a flat bench with your feet flat on the floor, holding a dumbbell in each hand using a reverse grip. 2.) Rest your arms on your legs so the weights are extended off. 3.) Slowly lower the weights down below your legs as this will be your starting position. 4.) Using only your wrist, curl the dumbbell up until you feel a stretch in your forearm muscles. 4.) Hold this position for a count and then return back to the starting position. 5.) Repeat for as many reps and sets as desired. Notes : 1.) It is important to isolate the forearm muscles during this exercise. 2.) Do not move your arms or legs while you perform the workout. 3.) Use a weight that you are able to manage so you do not injure your wrists or perform the exercise incorrectly.
Dumbbell Bent-Over Tricep Extension
Steps : 1.) To begin this exercise; start off with a dumbbell in each hand, bend your knees and bring your upper body down and forward. 2.) Keep the arms at your waist with dumbbells parallel from the floor. 3.) Then take the arm 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.
Bench Leg Pull-In
Steps : 1.) Begin by lying flat on a bench. 2.) Bring your knees up to your chest while keeping your legs together. 3.) Extend your legs back down on the bench. 4.) Repeat for the desired amount of reps.
Barbell Lateral Lunge
Steps : 1.) Start by standing up straight with your feet about shoulder width apart, holding a barbell across your upper back with hands wider than your shoulders. 2.) Then take a short lateral step in one direction, sitting back while bending at one knee until you feel a stretch in your thighs. 3.) Hold onto this position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.
Cable Rope Pullover (Supine)
Steps : 1.) Start by setting up a rope extension on a low pulley cable machine then lay down on the back with your back towards the machine. 2.) Grab onto the rope with both hands keeping them extended behind your head with elbows bent as this will be your starting position. 3.) Slowly pull your hands up and across the top of your head and extend forward over your chest and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.
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.
Downward Facing Dog
Steps : 1.) Begin this position on all fours with your hands directly underneath your shoulders. 2.) Push up with your hips towards the ceiling whilst extending your legs back. 3.) Keep a straight line from your arms to through your spine and your tailbone down through your legs. 4.) Hold this position for around 5 to 10 breaths, return to the starting position and repeat.
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.
Machine Seated Single-Leg Calf Raise
Steps : 1.) Start by setting up a seated calf raise machine by loading up the amount of weight that you would like to perform for this exercise. 2.) Sit down on the bench so that your left foot is on the foot rest and your right leg is extended out in front of you. 3.) Take the weight up off of the rack by extended up with your leg and dropping your heel down as far as possible. 4.) Then slowly lift your heel up as far as possible, squeezing with your calf and hold for a count. 5.) Return back to the starting position. 6) Repeat for as many reps and sets as desired.
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
Front to Back Leg Swings
Performing front-to-back leg swings is an excellent dynamic warm-up exercise that helps to increase flexibility, mobility, and blood flow to the lower body. Stand tall with your feet hip-width apart and your arms relaxed by your sides. Engage your core muscles by gently pulling your belly button towards your spine to stabilize your torso. If needed, you can use a wall or a sturdy object for support to maintain your balance during the exercise. Begin by swinging one leg forward in a controlled motion. Keep your knee straight but not locked. Swing your leg as high as comfortable, aiming for a gentle stretch in the hamstrings. After swinging your leg forward, smoothly swing it backward in the opposite direction. Again, keep your knee straight but not locked, and aim for a gentle stretch in the quadriceps by bending the knee, trying to kick your buttock with your heel. Focus on maintaining control throughout the movement. Avoid swinging your leg too forcefully or using momentum to lift it. The motion should be controlled and deliberate. After completing the desired number of repetitions on one leg, switch to the other leg and repeat the exercise. While swinging your legs, keep your upper body stable and avoid leaning excessively forward or backward. Your torso should remain upright throughout the exercise. Coordinate your breathing with the movement. Inhale as you swing your leg forward, and exhale as you swing it backward. Gradually Increase Range of Motion: As you warm up, gradually increase the range of motion of your leg swings. Try to swing your leg higher with each repetition, but only go as far as you can comfortably without straining.
Barbell Overhead Front Raise
Steps : 1.) To begin this exercise; start off with a weighted barbell rested in front of your thighs with your palms facing down. 2.) Then lift the barbell up until it is overhead above your body and hold onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.
Dumbbell Push Press
The dumbbell push press is a compound exercise that targets multiple muscle groups, including the shoulders, triceps, and core. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Your palms should be facing inward, and your elbows should be bent with your upper arms parallel to the floor. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. Keep your chest up and shoulders back. Bend your knees slightly and lower your body into a partial squat position. Keep your weight in your heels, and ensure your knees do not extend beyond your toes. Explosively extend your knees and hips to drive the dumbbells upward. This generates momentum to help press the weights overhead. As you drive upward, straighten your arms and press the dumbbells overhead until your arms are fully extended. Once your arms are fully extended overhead, lock out your elbows and hold the weights briefly at the top of the movement. Slowly lower the dumbbells back to the starting position by bending your elbows and allowing your arms to come back down to shoulder height. Control the descent of the weights to avoid any sudden jerking or swinging motions. Perform the push press for the desired number of repetitions, focusing on maintaining proper form and control throughout each repetition.
Smith Machine Good Morning
The smith machine good morning exercise is one of the oldest exercises for weight lifting and bodybuilding that works the lower back muscles through the use of a smith machine. Steps : 1.) Start off by placing the bar of the smith machine across your shoulders and keeping your feet shoulder-width apart, as this will be your starting position. 2.) Slowly lower yourself down towards the floor making sure that you keep the lower half of your body still until you feel a stretch in your lower back. 3.) Hold this position for a count then slowly return back up to the start in a controlled manner. 4.) Repeat for as many reps and sets as desired.
Walking High Knees
Walking high knees is a dynamic exercise that targets the lower body, particularly the quadriceps, hip flexors, and core muscles. Stand tall with your feet hip-width apart and your arms hanging naturally by your sides. Tighten your abdominal muscles to stabilize your torso and maintain good posture throughout the exercise. Start walking forward at a slow to moderate pace. As you walk, lift your right knee up towards your chest as high as you comfortably can. Aim to bring your knee up to at least hip height, or higher if possible. As you lower your right leg back down to the ground, immediately lift your left knee towards your chest while continuing to walk forward. Alternate lifting your knees with each step, maintaining a steady rhythm and pace. Swing your arms in coordination with your leg movements to assist with balance and momentum. As you lift your right knee, swing your left arm forward, and vice versa. Keep your arms relaxed and bent at the elbows, moving in a natural and coordinated manner. Land softly on the ball of your foot with each step to minimize impact and reduce stress on your joints. Keep your movements light and springy, maintaining a fluid and controlled motion. Focus on maintaining a steady pace as you walk, keeping the movement fluid and continuous. Avoid rushing or jerky movements, and strive for smooth and controlled steps.
Dumbbell One-Arm Preacher Curl
The dumbbell one-arm preacher curl exercise is an intermediate-level bicep exercise where you use an incline bench to support the triceps and isolate the biceps. Steps : 1.) Begin seated at a preacher curl bench, grasping a dumbbell in your hand with your palms facing up. 2.) Extend your arm fully along the bench. 3.) Curl your arm up towards your chest, squeezing your bicep muscle. 4.) Pause for a moment and then return to the starting position and switch arms. 5.) Repeat for as many reps and sets as desired.
Dumbbell Seated Wrist Curl (Palms Down)
Steps : 1.) Start out by placing two dumbbells on the floor in front of a flat bench. 2.) Sit down on the bench with your legs shoulder width apart. 3.) Grab the dumbbells and bring it up so that your forearms are resting on your thighs with palms facing downward. 4.) The weights should be hanging over your knees as this will be your starting position. 5.) Slowly curl your wrist upwards while exhaling until you feel a stretch in your forearm muscles. 5.) Hold for a count and then slowly lower your wrist back down to the starting position while inhaling. 6.) Repeat for the desired amount of reps and sets. Tips : 1.) Refrain from moving your forearms during this exercise. 2.) Make sure that you are only feeling a stretch in the forearm muscles. 3.) It is important to isolate the muscle during this exercise
Dumbbell Incline Fly With A Twist
The dumbbell incline fly with a twist exercise is an advanced exercise for the chest and is very good for sculpting and defining the pectoral muscles when used along with the bench press. Steps : 1.) Start off lying on an incline bench set to a 45-degree angle with a dumbbell in each hand, keeping the dumbbells out to the side of your chest and parallel to the floor as you would with a regular fly. 2.) Slowly raise the dumbbells up and over your chest in an arc motion until you feel a stretch in your muscles. 3.) Once at the top position, turn your pinky fingers in so that they are facing each other and hold for a count. 4.) Slowly return back to the starting position and repeat for as many reps and sets as desired.
Before you hit the gym, take the time to define your fitness goals. Whether you're aiming to build muscle, lose weight, or improve endurance, having specific objectives will guide your training and keep you focused on your workouts.
Designing a structured workout plan is essential for maximizing your time in the gym. Incorporate a mix of cardiovascular workouts, strength training, and flexibility exercises to target different muscle groups and improve overall fitness levels.
Compound exercises, such as squats, deadlifts, and bench presses, engage multiple muscle groups simultaneously, making them highly effective for building strength and muscle mass. Prioritize compound movements in your workouts for optimal results.
To continue making progress, gradually increase the intensity, volume, or resistance of your workouts over time. Progressive overload challenges your muscles and forces them to adapt, leading to growth and strength gains with every workout.
Pay attention to how your body feels during and after workouts. Push yourself to work hard, but also know when to scale back or take a rest day if you're feeling fatigued or experiencing pain from your workouts.
Recovery is just as important as exercise itself. Make sure to get an adequate amount of sleep, fuel your body with nutritious foods, and incorporate rest days into your routine to allow your muscles time to recover and grow stronger after each workout session.
Proper hydration is crucial for maintaining energy levels, regulating body temperature, and supporting overall health. Aim to drink plenty of water throughout the day, especially before, during, and after workouts to optimize your workout performance.
Keep your workouts interesting and challenging by incorporating a variety of exercises, equipment, and training modalities. Experiment with different workout styles, such as high-intensity interval training (HIIT), circuit training, and yoga, to keep your body engaged and avoid workout monotony.
Consistency is key to seeing results. Make exercise a regular part of your routine by scheduling workouts at the same time each day and treating them like appointments you can't miss. Consistency in your workouts will help you achieve your fitness goals faster.
Keep a workout journal or use a fitness app like JEFIT to track your workouts, monitor your progress, and celebrate your achievements. Tracking your workouts helps you stay accountable and motivated, and allows you to see how far you've come on your fitness journey.
Always start your workouts with a thorough warm-up to prepare your body for exercise and reduce the risk of injury. Incorporate dynamic stretches, mobility drills, and light cardio to increase blood flow and loosen up tight muscles before starting your workouts.
Technique is crucial for preventing injuries and maximizing the effectiveness of your workouts. Always prioritize proper form over lifting heavier weights or performing more repetitions. If you're unsure about your form, consider working with a certified personal trainer to ensure you're performing exercises correctly.
In addition to intense workouts, incorporate restorative activities like yoga, stretching, or foam rolling into your routine to improve flexibility, mobility, and recovery. These activities can help reduce muscle soreness and prevent injuries, allowing you to perform better in your next workout session.
Find ways to stay motivated and inspired on your fitness journey. Set rewards for reaching milestones, enlist the support of a workout buddy or join a fitness community, and remind yourself of why you started in the first place. Staying motivated will help you stay consistent with your workouts and achieve your fitness goals.
Rome wasn't built in a day, and neither is a strong, healthy body. Be patient with yourself and trust the process. Results take time, so stay consistent, stay positive, and keep pushing forward with your workouts, knowing that your hard work will pay off in the end.
Picture yourself achieving your fitness goals and visualize the steps you need to take to get there. Visualization can help increase motivation, focus, and confidence, making it easier to stay on track and overcome obstacles in your workouts and fitness journey.