Exercise Database

Barbell Spider Curl

The spider curl exercise utilizes the straight side of a preacher bench to increase the range of motion of the exercise. Steps : 1.) Start off by taking a preacher bench and turning it around so that you are leaning up against the angled side. 2.) Grab onto a barbell with a palms up close grip, then lean up against the bench and lower the bar on the flat side and fully extend your arms. 3.) Slowly curl the bar up, isolating the biceps, until they touch your forearms. 4.) Hold onto this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

EZ Bar Incline Tricep Extension

The EZ Bar incline triceps extension exercise is a version of the triceps extension that uses gravity to increase the resistance of the exercise. Steps : 1.) Start by grabbing onto a barbell with a close grip (4 to 6 inches apart) and lie on an incline bench, holding the barbell over your head, as this will be your starting position. 2.) Slowly lower your arms in an arc until your forearms touch your biceps and you feel a stretch in your tricep muscles. 3.) Hold this position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as you desire.

Bodyweight Wall Squat

Steps : 1.) Start by positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent. 2.) Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Bench Crunch

The crunches with legs on a bench is one of the most common abdominal exercises that isolates the ab muscles. Steps : 1.) Lie on your back with your feet up on a bench, keeping your knees bent at a 90-degree angle, placing your hands across your chest or on either side of your head. 2.) Raise your head, shoulders and chest off the floor moving towards your knees, as you flex your spine. 3.) Hold the position for a moment and then lower to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Curl (Close Grip)

The close-grip standing barbell curl uses a barbell to help isolate the bicep during the curl. Steps : 1.) Start by standing up straight with your feet shoulder width apart, keeping your knees slightly bent and abs tight. 2.) Grab a barbell with an underhand grip and extend your arms against your thighs as this will be your starting position. 3.) While keeping your elbows locked by your side, raise the bar up towards your chest. 4.) Hold this position for a count and return back to the starting position.

Dumbbell Tate Press

The dumbbell tate press is an advanced tricep exercise that moves the muscle differently but still targets and builds the tricep muscle. Steps : 1.) Start by lying flat on a bench with your head at one end and your feet firmly planted on the floor at the other end. 2.) Hold a dumbbell in each hand so your palms are faced towards your feet. 3.) Drawing your abs in and keeping your back on the bench, raise the weights to the center of your chest. 4.) Without moving elbows, slowly raise your arms up and out contracting your triceps. 5.) Repeat for as many reps and sets as desired.

Dumbbell Bent-Over Row (Palm in)

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a dumbbell in each hand holding with a neutral 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, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Abdominal Pendulum

Steps : 1.) Begin by laying with your back flat on the floor, your legs together extended out in front of you and your hands placed out to your sides so that you are in a "T" position. 2.) Slowly lift your legs up and over your body so that you are creating a right angle to the floor, then twisting only at your hips, lower your feet slowly to the floor to your right without losing any control. 3.) As soon as you feel a stretch in your obliques, return to the starting position and repeat on the opposite side. 4.) Repeat for as many reps and sets as desired.

Barbell Bench Press (Wide Grip)

The barbell wide grip bench press exercise is a great exercise for the pectoral muscles and uses a wider grip to focus upon the outer portion of the chest. Steps : 1.) Lie flat on a bench with your feet flat on the floor. 1.) Begin with your back flat on a bench with your feet flat on the floor in front of you and grabbing onto the barbell with a wider than shoulder-width grip as this will be your starting position. 2.) Lift the bar up and off of the rack, bring it over your chest and slowly lower it until it is just above your body and you feel a stretch in your chest muscles. 3.) Hold for a count then extend your arms upward and raise the bar straight up over your chest. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your abs drawn in and your back flat on the bench throughout this exercise. 2.) Refrain from bouncing the barbell off of your chest as this is improper form and can lead to injury.

Cable Standing Row

Steps : 1.) Start by standing in front of a low pulley cable machine and grabbing onto a narrow grip. 2.) Keep your knees bent and shoulder width apart then slowly pull the bar back, making sure that your elbows bend in towards the sides as you bring the bar in to your pecs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for as many reps and sets desired.

Reverse Hyper (Flat Bench)

Steps : 1.) Begin by laying face down in a prone position on a bench with your toes touching the floor and legs extended out straight behind you. 2.) Once in position, pull your legs up towards the ceiling until you feel tension in your glutes. 3.) Hold for a two count before bringing your legs back down to the starting position. 4.) Repeat for as many reps and sets as desired.

Wall Calf Stretch

Steps : 1.) Begin by standing in front of a wall, about a few feet away, placing one foot in front of your body as you lean towards the wall. 2.) As you lean closer with your body, rest your hands up against the wall keeping your heels, hips and head in a straight line as well as feet flat on the floor. 3.) Extend forward until you feel a stretch in your calves and then hold for 15 to 30 seconds. 4.) Return to the starting position and repeat for as many reps, sets and however long you desire.

Outdoor Hiking

Outdoor hiking is a physical activity that involves walking or trekking on trails, often through natural environments like forests, mountains, or parks. It can vary in intensity, from easy flat trails to steep, challenging climbs. Is it Cardio or Strength and Endurance? Hiking is primarily considered a cardiovascular (aerobic) exercise, especially when done on moderate to steep inclines or for long durations. It increases your heart rate, improves lung capacity, and helps in burning calories, making it beneficial for heart health and weight management. Muscle Groups Used: Leg Muscles: Hiking works the major muscles in your legs, including the quadriceps, hamstrings, calves, and glutes. The uneven terrain and elevation changes help build strength and endurance in these muscles over time. Core: Maintaining balance on uneven surfaces engages your core muscles, contributing to overall strength. Endurance: Hiking longer distances or over challenging terrains also enhances muscular endurance, particularly in your legs and back. Thus, hiking is a combination of cardio and muscular endurance exercise, with some strength benefits, particularly in the lower body.

World's Greatest Stretch

Steps : 1.) Start in a lunge position with your front foot flat in front of you with knee bent, and your back foot extend out with your knee almost touching the floor and toes on the floor. 2.) Hold onto this position for 15 to 30 seconds, then place the arm that is on the same side as the front leg on the ground with your elbow rested next to your front foot. 3.) Place the other hand on the ground parallel to the front leg to support your bodyweight during the stretch and hold this position for 15 to 30 seconds. 4.) Follow this up with placing both hands next to your front foot and raise your toes off of the ground and straighten out your leg. 5.) Hold this position for 15 to 30 seconds while still keeping the back leg extended and knee bent. 6.) Return to the starting position and repeat for as many reps, sets and however long you desire.

90/90 Hamstring Stretch

Steps : 1.) To begin this exercise; start off lying flat on your back with one leg extended out and with your other leg bend it and grab the knee with your hands. 2.) Take the leg that is being bent and extend it straight into the air and hold onto the position for up to 15 seconds and then alternate legs. 3.) Repeat this exercise for as many repetitions as needed

Dumbbell Upright Row

The Dumbbell Upright Row is an effective exercise for targeting the shoulders, trapezius, and upper back muscles. Here's a step-by-step guide to performing the exercise correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with an overhand grip (palms facing your thighs), arms fully extended down in front of you. The dumbbells should be resting against your thighs. Keep your back straight, chest up, and engage your core muscles. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lift the Dumbbells: Begin the movement by lifting your elbows up and out to the sides, leading with your elbows. Keep the dumbbells close to your body as you lift them upwards. Continue lifting the dumbbells until they reach about chest level. Your elbows should be higher than your wrists, and your hands should be close to your chin. Pause: Briefly pause at the top of the movement, squeezing your shoulder and upper back muscles. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position in a controlled manner, keeping them close to your body.

Boxing

Boxing is a combat sport in which two people fight one another with their fists, it is a great exercise that helps increase stamina, agility and strength while also helping you lose weight and tone your body.

Dumbbell Seated Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip at your sides. 2.) Slowly elevate both of your arms up towards the ceiling, 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.