Exercise Database

Dumbbell Incline Hammer Curl

The dumbbell incline hammer curl exercise keeps stress on the biceps and helps strengthen the forearm muscles. 1.) Begin by sitting on an incline bench with your feet firmly on the floor in front of you and grabbing a dumbbell in each hand with your palms facing in towards each other. 2.) Bring your arms down to your sides, keeping your wrists as straight as possible (i.e. hammer grip), raise your wrists to your shoulders. 3.) Concentrate on squeezing your biceps as you raise up your arms. 4.) Repeat for as many reps and sets as desired.

Stability Ball Hamstring Curl to Bridge

Steps : 1.) Start by laying flat on your back with both feet on an exercise ball, keeping your arms flat on the floor by your side. 2.) Bend your your knees and curl your heels toward your glutes, then kick up one leg diagonally. 3.) Hold this position for a few seconds then return back to the starting position. 4.) Repeat with the opposite leg for as many reps and sets as desired.

Straddle Stretch

Steps : 1.) Begin in a seated upright position with your legs extended out in front of you in a "V" shape and arms pointed out straight. 2.) Place your hands on the floor and then lean forward as far as possible so that you feel a stretch in your hamstrings. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and however long you desire.

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.

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.

Knees to Chest Hug

Steps : 1.) Start by laying with your back on a mat and knees pulled up towards your chest. 2.) Then place your arms underneath your knees and pull them towards your shoulders, feeling a stretch in your lower back and glutes. 3.) Hold this position for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as many reps and duration as desired.

Dumbbell Seated Press (Palms In)

Steps : 1.) Start by sitting at the end of a flat bench with your feet on the floor in front of you, holding a dumbbell in each arm at shoulder level, palms facing in, next to your head. 2.) Slowly elevate your arms up and above your head, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) 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.

Mountain Biking

Mountain bikin is a sport that consists of riding outdoors, mostly off-road courses and over rough terrain. It requires stamina, core strength, endurance, balance, coordination and handling skills.

Dumbbell Incline Tricep Extension

Steps : 1.) Start by sitting your back flat on an incline bench with your feet on the floor in front of you, holding a dumbbell on your legs. 2.) Elevate the weight above your head as this will be your starting position. 3.) Slowly lower the dumbbell behind your head as far as possible by extending both arms and squeeze your triceps. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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 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 Decline Press

Steps : 1.) Start off by laying down on an decline bench with your feet flat on the floor or in foot holder, holding a dumbbell in both hands with arms extended straight over your chest. 2.) Then slowly lower your arms until they at about shoulder, keeping a 90-degree angle in your arms until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Chin-Up (Mixed Grip)

Steps : 1.) Start by standing in front of and grabbing a pull up bar with one hand facing forward palms out and the opposite facing inward palms in. 2.) Once you have a firm grip, slowly pull yourself up and squeezing on your back muscles as you reach the peak position. 3.) Make sure that you keep your elbows as close to your body as possible so you can get the best contraction on your muscles. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Scorpion

Steps : 1.) Start lying facedown on the floor in a "T" position. 2.) Take your hips and rotate them to the left and extend your right leg and knee slowly across your body towards your left hand. 3.) Hold this position and return back to the starting position.

Kettlebell One-Arm Row

Steps : 1.) To begin this exercise; start off with keeping a kettlebell right in front of you, bending your knees and pushing your glutes out. 2.) Take the kettlebell and pull it up towards your stomach using both your shoulders and back. 3.) As you reach your torso, squeeze your back tightly and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Barbell Hack Squat

The barbell hack squat exercise is a variation of the basic squat that focuses more on strengthening and building the quad muscles Steps : 1.) Start by placing a barbell on the floor just behind your legs, standing with your feet shoulder width apart and your toes pointing forward 2.) With your feet firmly placed on the floor reach down and grasp the barbell from behind with and overhand grip. 3.) Lift the barbell by extending your hips and knees, be careful not to lock your knees. 4.) Squat down until your thighs are parallel to the floor and hold the position for a count. 5.) Slowly raise yourself up to starting position. 6.) Repeat for as many reps and sets as desired.

Lateral Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and placing your right hand on your hip and the other placed behind your head. 2.) Slowly raise the left arm in a vertical line and incline your torso to the right, feeling a stretch and tension in your abdominals. 3.) Return back to the starting position and repeat for as many reps and sets desired.