Exercise Database

Extended Arm Child Pose

Steps : 1.) Start off with placing your hands and knees on the floor keeping your feet extended and hands underneath your shoulders. 2.) Take your right hand and place it underneath your left and slowly sit back onto your heels. 3.) Move your head forward in the direction of your stretch and hold this position for 5 to 10 breaths. 4.) Return back to the starting position and repeat with the opposite side.

Wrist Roller

Steps : 1.) To begin, stand straight with feet shoulder length apart and grab a wrist roller using a palms down grip. 2.) Slowly lift both arms until they are fully extended and parallel to the floor in front of you. 3.) Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller. 4.) Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion to the starting position. 5.) Repeat for the desired number of reps and sets.

Bodyweight Step-Up

Steps : 1.) Start by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and step up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Barbell Zercher Squat

The barbell zercher squat is a variation of the squat exercise that is similar to the front squad and helps build the upper muscles of the quadriceps. Steps : 1.) Start by lifting a barbell off of a weight rack, placing it across your chest and holding it with your arms crossed. 2.) Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward. 3.) Drawing 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.

Tricep Stretch

Steps : 1.) Stand straight up with your arms at your sides and feet close together. 2.) Reach up with both hands and extend them up and behind your head. 3.) Then with one of the hands, reach over and press upon the other hand, feeling an extension and stretch in your triceps. 4.) Hold onto this stretch for 15 to 30 seconds and repeat with the opposite arm.

Aerobics

Aerobic Exercise focuses upon cardiovascular fitness, muscle strength and endurance by performing aerobic workouts.

Smith Machine Stiff-Leg Deadlift

Steps : 1.) To begin this exercise; start off by setting the bar on the smith machine so that it is parallel with your thighs and hold on with a palms forward grip. 2.) Take the bar off of the machine, while keeping your knees straight, lower the barbell down right above your feet and squeeze tightly upon your hamstrings. 3.) Then start lifting your chest and body back up when you feel your hamstrings stretch. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Machine Assisted Pull-Up (Hammer Grip)

Steps : 1.) Start by setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon. 2.) Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up handles above you, with a neutral hammer grip, and lift yourself up towards the ceiling. 3.) Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count. 4.) Return back to the starting position. 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.

Cobra

Steps : 1.) Start by laying face down on the floor (prone position) with your arms by your sides. 2.) Squeeze your glutes lifting your chest off of the floor with your arms behind you and thumbs pointed towards the ceiling. 3.) While in the elevated position, pause and hold for a few moments then return back to the starting position. 4.) Repeat for as many reps and sets 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.

Barbell Seated Tricep Extension

The barbell seated overhead triceps extension exercise uses a barbell to isolate the triceps. Steps : 1.) Start by sitting on a short back chair with your feet firmly placed on the floor and your back straight. 2.) Grab an EZ, Curl bar or barbell with a grip about 6 inches apart. 3.) Raise the bar to arms length above your head and then lower the bar in an arc towards the floor behind your head. 4.) Hold this position for a count. 5.) Return to starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm Shoulder Press

The Dumbbell One-Arm Shoulder Press is an excellent exercise for building shoulder and tricep strength and stability. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart, or sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in one hand at shoulder height with your palm facing forward and your elbow bent at a 90-degree angle. Your other hand can rest on your hip or be used for balance. Engage Your Core: Engage your core muscles to maintain a stable torso and avoid arching your back during the press. Press the Dumbbell Up: Press the dumbbell overhead by extending your arm until it is fully extended but not locked out. Your palm should still be facing forward at the top of the movement. Keep your movements controlled and steady, ensuring that you do not lean to the side or use your legs to assist in the lift. Lower the Dumbbell: Slowly lower the dumbbell back to the starting position at shoulder height, maintaining control and stability throughout the movement.

Dumbbell Shoulder Raise

Steps : 1.) Start by standing up straight with your feet shoulder-width apart and your arms straight and in front of the body. Rest the dumbbells on the front thighs. 2.) Slowly raise your arms up until they are parallel with the floor. You will feel a stretch in the front of the shoulders. Maintain a tight core throughout the movement. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell Leg Pass

Steps : 1.) To begin the exercise, take one kettlebell and place them between your legs, bending over and pressing your glutes out, and keeping your back flat. 2.) Take the kettlebell and pass it between your legs to your other hand behind the legs. 3.) Make sure that you are passing the kettlebell only behind your legs. 4.) Repeat this motion with a “W” returning the kettlebell to the front with each pass through. 5.) Repeat this exercise for as many repetitions as needed. 6.) You can also alternate the direction of which the kettlebells are passed between the legs.

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.

Dumbbell One-Arm Bicep Curl

Steps : 1.) Start by standing up straight, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an underhand grip with your palms facing up, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.