Exercise Database

Cross Body Crunch

The cross-body crunch exercise is a variation of the crunch that works both the upper and lower portion of the abs. Steps : 1.) Start by lying on your back, bringing your knees up in a 60-degree angle, keeping your feet flat on the floor and placing your hands on either side of your head. 2.) Slowly curl up raising your right elbow and your left knee so that they touch over your chest. 3.) Curl up raising your right elbow and your left knee so that they touch over your chest. Tips: 1.) Contract your abs as you twist during this exercise.

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.

Barbell Incline Bench Row

Steps : 1.) Start by setting up a weighted barbell in front of an incline bench, laying down in a prone position with your body kept straight and your legs extend with toes on the floor in behind you. 2.) Reach down with a shoulder width grip and grab the bar elevating it off of the ground slightly. 3.) Slowly raise the bar up towards your chest, squeezing your back, and then hold for a count. 4.) Return the barbell back to the starting position. 5.) Repeat for as many reps and sets as desired.

Split Squat

A split squat is a lower body exercise that works one leg at a time. Start with your feet hip-width apart. Place your right foot forward and the left foot behind your body. Keep your hands on your hips. Keep your back straight and lower your left knee (back leg) toward the floor. Try to get the knee of your front leg to a 90-degree angle and keep your front knees behind your toes. Before the left knee (back leg) touches the floor, press down on your right foot to pull back on the right knee. Then return to the starting position.

EZ Bar French Press

Steps : 1.) Start by taking a weighted EZ Bar and grabbing it with a neutral grip. 2.) Elevate the bar over the top of your head so that your arms are straight and keeping a strong grip on the bar. 3.) Slowly lower the bar behind your head, bending at the elbows, so that it goes down in a back and semi-circular motion. 4.) Squeeze the triceps as you lower the bar down and then hold for a count. 5.) Return back to the starting position and repeat for as many reps and sets as desired.

EZ Bar Close Grip Curl

The EZ bar close grip curl uses an ez bar to isolate the bicep muscles. Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and abs drawn in. 2.) Grab an EZ bar with an underhand close grip on the inner-most part of the bar. 3.) Extend your arms fully against your thighs. 4.) Keeping your elbows straight, raise the bar towards your chest, squeezing your biceps as much as possible. 5.) Pause for moment and then return to the starting position. 6.) Repeat for as many reps and sets as desired.

Cable Side Bend

Steps : 1.) Start by standing up straight and sideways next to a low pulley single handle attachment and grip the handle. 2.) After adjusting your weight and in position, slowly bend to the opposite direction of the low pulley machine and contract with your abs. 3.) Return back to the starting position and repeat for as many reps and sets desired. 4.) Switch arms and sides and repeat the steps over.

Smith Machine Reverse Calf Raise

The smith machine reverse calf raises exercise is a unique workout that works the anterior muscle of the calf. Steps : 1.) Place a block or low box under the bar at a smith machine and standing on the edge of the box with your toes hanging off. 2.) Place the bar across your shoulders and lean forward lifting your ankles off the box, feeling a stretch in your calf muscles 3.) Return to the starting position. 4.) Repeat for as many reps and sets as desired.

Weighted Hanging Knee Raise

Steps : 1.) Start by standing in front of a pull up bar with a dumbbell in between your legs. 2.) Grab the pull up bar and lift your body up off of the floor with the dumbbell pressed between your feet so that it is secure for your motion up. 3.) Slowly raise your knees upward so that they head towards your chest until you feel a stretch in your abs. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Cable Dual Overhead Curl

The cable overhead curl exercise helps isolate and define the biceps. Steps : 1.) Start off by attaching a stirrup handle to each side of two high pulley cable machines and grab the handles with an under-hand grip (palms up), standing in between the machines with your feet shoulder width apart as this will be your starting position. 2.) Once in position extend your arms out to your sides, keeping your elbows steady and then slowly curl your biceps towards the side of your head, isolating and squeezing the biceps. 3.) Hold this position for a count while squeezing your biceps and then return back to the starting position.

One-Arm Hang

Steps : 1.) To begin this exercise; start off with one hand grabbing onto a pull-up bar with your palms facing outwards. 2.) Keep your feet flat on the floor and put all of the weight upon your hand holding for 15 seconds. 3.) Repeat this exercise for as many repetitions as needed.

Dumbbell Hammer Shoulder Press

Steps : 1.) To begin this exercise; start off by taking a dumbbell in each hand and keep your arms extended down with your palms facing inward. 2.) Take the dumbbells and slowly lift them until they are extended overhead. 3.) Hold onto this position for a few seconds then lower the weights down into a 90-degree push position. 4.) Repeat this exercise for as many repetitions as needed

Cable Rope Deltoid Row

Steps : 1.) To begin this exercise; start off in the same position as a seated cable row in front of a cable machine. 2.) Taking an overhead rope, grab it with an overhand grip keeping your back straight and knees bent. 3.) Then pull the cable towards your chest bringing your elbows pushed out towards the sites holding on for a few seconds squeezing tightly. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Hip Extension (Standing)

Steps : 1.) Begin by standing and facing a wall. Position both hands on the wall for support. 2.) Stand tall throughout. Engage the core and the swing the leg backward, keeping the leg straight. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Hammer Curl

Steps : 1.) Start by sitting on a bicep curl machine that has rotating handles. 2.) Rest your arms over the padding keeping them straight and grab onto the handles with a neutral (hammer) grip. 3.) Slowly elevate the handles up towards your shoulders, squeezing and isolating your biceps, and hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Prone Incline Shrug

Steps : 1.) To begin this exercise; start by lying on your stomach on an incline bench holding a dumbbell in each hand with your hands reaching towards the floor. 2.) Pull up using your shoulders lifting the dumbbells off the floor up towards the outer chest. Squeeze your back tightly for a few seconds before returning back to the starting position. 3.) Repeat this exercise for as many repetitions as needed.

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.

Dumbbell Preacher Curl

The dumbbell preacher curl exercise is a version of the preacher curl that uses dumbbells and a special bench to isolate the biceps build and strengthen the arms. Steps : 1.) Start off by adjust the seat of the bench so your arms are level with the top of the bench. 2.) Grab a dumbbell in each hand with an underhand (palms facing up) grip. 3.) Picking up the dumbbells, rest your arms against the bench and extend them fully towards the floor. 4.) Keeping your arms on the bench at all times, curl the weight up towards your head, squeezing and isolating your biceps. 5.) Pause for a moment and then lower the weights back to starting position. 6.) Repeat for as many reps and sets as desired.