Exercise Database

Dumbbell Decline One-Arm Hammer Press

Steps : 1.) Start by laying on a decline bench with your feet flat on the floor or secured under foot holders, one arm holding a dumbbell in a hammer grip position and arm extended above your chest. 2.) Slowly lower your arm to shoulder level, maintaining a 90-degree angle in your arm until you feel a 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.

Dumbbell Alternating Posterior Fly (Stability Ball)

Steps : 1.) Start off sitting on a stability ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in each hand. 2.) While maintaining a flat back, lift one of the weights to shoulder height allowing the arm to bend slightly and hold for a count, as the other arm stays in front of you. 3.) Return back to the starting position and alternate the exercise with the opposite arm. 4.) Repeat for as many reps and sets desired.

Stability Ball Reverse Crunch

Steps : 1.) Begin by laying on your back with your feet elevated bent at the knees and at a 90-degree angle with your arms down at your side holding an exercise ball between your heels and glutes. 2.) When you have secured the exercise ball in between, press your arms firmly to the floor, lift up through your hips raising your glutes off of the floor. 3.) Hold onto this position squeezing your glutes and abdominals then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Power Jerk

Steps : 1.) Start off with a weighted barbell racked on your front shoulders, in a front squat position, with your knees slightly bent and dipping your body a bit so that your feet are directly under your hips. 2.) Push up through your heels, creating as much force as possible, and as your feet leave the floor place them in a receiving position as quickly as possible. 3.) Elevate the bar up and over your head, keeping a wide stance and your legs still slightly bent to absorb the shifting of the weight. 4.) Lock your arms overhead with the barbell in place and stand in an upright position. 5.) Hold this position for a count then return back to the start, slowly lowering the weight down in a controlled motion. 6.) Repeat for as many reps and sets as desired.

Hare Pose

Steps : 1.) Start by sitting on your knees keeping them close together. 2.) Fold your body forward so that your forehead rests on or near the floor. Extend your arms behind you near your feet. 3.) Take your hands and hold onto the sides of your feet, then lift your buttocks high in the air. 4.) Hold onto this position for 5 to 10 breaths and return back to the starting position.

Decline Bench Cable Knee Raise

Steps : 1.) Start by placing a decline bench in front of a low pulley cable machine, positioning the lowest end closest to the cable. 2.) Connect an ankle strap to the low pulley cable and wrap it around your ankles. 3.) Lay down with your back flat on the bench with your head up towards the highest end and grab onto the pads with your hands for support. 4.) Slowly pull up with your knees so that they go as high as possible and you feel a stretch in your abs, hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Upper Body Chair Stretch

Steps : 1.) Start by sitting on a chair with your feet planted on the floor and your arms rested upon your thighs. 2.) Reach back with your hands, keeping your arms straight, and grip the back of the chair. 3.) Slowly lower your upper body forward, still keeping your arms straight, until your head is between your knees and you can feel a stretch within your shoulders. 4.) Hold onto this stretch for 15 to 30 seconds and then return back to the starting position. 5.) Repeat for as many reps and however long as desired.

Dumbbell Alternating Hammer Curl (Stability Ball)

Steps : 1.) Start off by sitting on a stability ball with dumbbell in each hand rested at your sides. 3.) With one of your arms raise the weight up towards your shoulder, keeping the elbow close to your body and squeezing the bicep. 4.) Return back to the starting position and repeat with the other arm. 5.) Repeat for as many reps and sets desired.

Dumbbell One-Arm Reverse Spider Curl

Steps : 1.) Start by grabbing a dumbbell in one hand, holding it with a reverse grip so that your palm is facing inward and position yourself lying face first on an inclined bench. 2.) Then extend your bicep down and out in front of you so that you are able to fully contract your 3.) Contract your bicep and curl the weight up towards your shoulder, squeezing your muscle in the process and isolating the bicep 4.) Hold for a count when you reach the top position then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Lateral Raise (Stability Ball)

Steps : 1.) Start off by sitting straight up on a stability ball with both feet together and one hand holding a dumbbell. 2.) Lift the dumbbell to shoulder height, keeping the dumbbell straight during the entire motion then slowly return back to the starting position. 3.) Repeat for as many reps and sets as possible and then switch to the other arm.

Dumbbell Alternating Row (Stability Ball)

Steps : 1.) Start by laying prone with your hips on an exercise ball with each hand gripping a dumbbell and arms at the sides of the ball. 2.) Once in position, pull one of the weights upwards, keeping the other still positioned at your side, and retract your shoulder to reach its peak until you feel a stretch. 3.) Slowly return back to the starting position, alternate with the opposite arm and repeat for as many reps and sets desired.

Dumbbell Bicep Curl on Dome

The dumbbell biceps curl uses a dome as a seat forcing you to engage your core muscles through the workout to help target and isolate the biceps. Steps : 1.) Start by grabbing a dumbbell in each hand and sit on a dome, keeping your legs together and your knees bent. 2.) With you arms extended to your sides, curl and contract your biceps, bringing your forearms towards your shoulders, squeezing your bicep muscles. 3.) Slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Split Jump

Steps : 1.) Start by setting up a barbell with the weight that you would like to perform for this exercise and rest the barbell on your shoulder blades just as if you were to perform a squat. 2.) Place your hands on the bar with a wide grip for stability then lower yourself down towards the ground in a lunge motion. 3.) Bend at the knees and keep your back straight, stabilize the bar on your shoulder blades. 4.) Quickly push through the balls of your feet with enough force to lift yourself up off of the ground then return right back to the lunging squat position. 5.) Repeat for as many reps and sets as desired.

Kettlebell One-Arm Split Snatch

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and placing it between your legs. 2.) Bend at your knees keeping your back and chest straight. 3.) Then push through with your hips and raise the kettlebell overhead. 4.) With the kettlebell pressed overhead, shift your body into a lunge position so that one leg is forward with knee bent and the other backwards to maintain the weight of the kettlebell. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

Dumbbell Seated Shoulder Raise (Stability Ball)

Steps : 1.) Start off by sitting on top of a stability ball with your feet planted firmly on the floor in front of you. 2.) Raise both dumbbells, keeping both arms straight, until dumbbells are parallel to the floor. 3.) Keep your arms straight at the top and hold movement for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Seated Overhead Stretch

Steps : 1.) Begin by sitting up straight on a mat in a butterfly position, touching the soles of your feet together; or you can sit on an exercise ball with both feet flat on the floor in front of you. 2.) Position your arms at your sides as this will be your starting position. 3.) Slowly reach up with your hands, interlocking your fingers above your head until you feel a stretch in your abdominal muscles. 4.) Hold this position for 15 to 30 seconds and then return back to the start. 5.) Repeat for as many reps as desired.

Dumbbell Alternating Cobra (Stability Ball)

Steps : 1.) Start off by lying in a prone position with a stability ball underneath your sternum, keeping your legs straight behind you and your arms at your sides. 2.) Squeeze with your glutes, keep your feet straight and lift your torso off of the ball in an elevated position. 3.) Extend your right arm backwards while keeping the left arm in place, return the right arm to the starting position while the left arm extends backwards. 4.) Alternate arms for as many reps and sets as desired.

Medicine Ball One-Arm Overhead Throw

Steps : 1.) Start by laying on the ground with your back on the floor and your knees bent, holding a ball in one hand extended behind your head and the other arm to your side. 2.) Forcefully come up through your shoulders, in a sit up motion, and throw the ball directly in front of you as if you were going for a maximum distance. 3.) Bounce the ball off a wall back to you and repeat or have a partner catch and bring the ball back to you for as many reps and set as desired.