Exercise Database

Quadricep Stretch

Steps : 1.) Begin by wrapping either a belt, rope or exercise band around one of your feet and lay on your side, with the top foot being the one that is wrapped and the other extended out behind you. 2.) Slowly flex the top knee and bring your foot back in attempt to touch your glutes with your heel. 3.) As the belt is held over your shoulder, pull on it to increase the tension and stretch on your quad, holding this position for 15 to 30 seconds. 4.) Return to the starting position and repeat for as many reps, sets and duration as you desire.

Smith Machine Split Squat

Steps : 1.) Begin in a lunge position underneath a smith machine bar with one foot in front and one foot in the back. 2.) Release the bar off of the guides and slowly lower it until your thighs are parallel to the floor. 3.) Hold this position for a count and then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated Wrist Curl

Steps : 1.) Start by sitting on a flat bench holding a dumbbell in each hand. 2.) Lift the dumbbells up and place your forearms on your knees with palms facing up and the weights extended over your knees. 3.) Once in position slowly curly your wrist upwards until you feel a tension in your forearm muscles. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Plank with Shoulder Taps

The Plank with Shoulder Taps is a variation of the standard plank exercise that adds an element of instability and upper body engagement by incorporating shoulder taps. Begin by getting into a plank position on the floor. Place your hands directly beneath your shoulders, with your body forming a straight line from your head to your heels. Engage your core muscles to stabilize your body. Your elbows should be straight but not locked, and your feet should be hip-width apart. Once you're in the plank position, lift one hand off the floor and touch the opposite shoulder. Return your hand to the starting position and then repeat the movement with the other hand, touching the opposite shoulder. Keep your hips and torso as stable as possible throughout the movement. Try to minimize any swaying or rotation of the body. Continue alternating shoulder taps for the desired number of repetitions or time duration. Focus on maintaining proper plank form throughout the exercise. Keep your body in a straight line and avoid letting your hips sag or lift up too high. Keep your core muscles engaged throughout the movement to provide stability and support. Try to minimize any rocking or shifting of your body as you tap your shoulders. Keep your movements controlled and deliberate. If you find it challenging to maintain balance, you can spread your feet slightly wider apart to create a more stable base. Remember to breathe steadily throughout the exercise. Inhale deeply through your nose and exhale through your mouth, maintaining a consistent breathing rhythm.

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.

Weight Plate Rotation

Steps : 1.) Lie on a mat or on the floor. 2.) While sitting up extend your knees out with a slight bend. 3.) Your feet should be a few inches off the ground. 4.) Grab a plate and rotate from one side of your chest to the other side while maintaining your body position. 5.) Repeat for the desired amount of reps.

Dumbbell Alternating Deltoid Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart, arms at your sides and holding a dumbbell in each hand. 2.) Once in position slowly raise the weights up at your sides till they are at shoulder height avoiding any swinging. 3.) Hold this position for a count then return back to the starting position. 4.) On the next rep raise the weights out directly in front of you until they are at shoulder level again. 5.) Return back to the starting position and repeat for as many reps and sets as desired.

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.

Bodyweight Side Lunge

Steps : 1.) Start by standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Jackknife Sit-Up

The Jackknife Sit-Up is an effective exercise that targets the core, including the rectus abdominis and obliques, as well as engaging the hip flexors. This exercise combines elements of both a sit-up and a leg raise, providing a challenging and comprehensive core workout. Here’s how to perform the movement correctly: Starting Position: Lie flat on your back on an exercise mat. Extend your arms straight back behind your head, keeping them close to your ears. Extend your legs straight out in front of you, keeping them close together. Execution: Tighten your core muscles to prepare for the movement. Lift your arms and legs simultaneously, bringing them towards each other. Aim to touch your hands to your feet or shins at the top of the movement. Exhale as you lift your arms and legs. Top Position: At the peak of the movement, your body should form a "V" shape, with your arms reaching towards your feet and your legs lifted off the ground. Hold this position briefly, ensuring your core is fully engaged. Returning to Start: Slowly lower your arms and legs back to the starting position, maintaining control throughout the movement. Inhale as you lower your arms and legs.

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.

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.

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.

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.

Box Jumps

Box jumps are a popular plyometric exercise that can help improve explosive power, lower body strength, and overall athleticism. Select a sturdy box or platform that is appropriate for your fitness level. Beginners might start with a lower height and gradually increase it as they become more comfortable and stronger. Make sure the box is stable and won't slide when you land on it. Start by standing in front of the box with your feet shoulder-width apart, toes pointing forward. Bend your knees slightly and engage your core muscles. Keep your chest up and your back straight throughout the movement. Swing your arms back for momentum as you prepare to jump. Explosively extend your hips, knees, and ankles as you jump upwards. Swing your arms forward and upward to help propel yourself higher. Aim to land softly on the box with both feet at the same time, using your knees to absorb the impact. Land in a squat position with your knees bent, ensuring your entire foot is on the box and your weight is evenly distributed. Maintain balance and control upon landing. Step down carefully from the box rather than jumping down to reduce the risk of injury. You can step down one foot at a time or both feet simultaneously, depending on your preference and comfort level. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient and stronger, you can gradually increase the number of repetitions and sets. Allow adequate rest between sets to prevent fatigue and maintain proper form. Listen to your body and avoid overtraining. Once you've mastered box jumps at a certain height, you can challenge yourself by increasing the height of the box or adding variations such as single-leg box jumps or lateral box jumps.

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

Pendlay Row

Performing a Pendlay row involves several steps to ensure proper form and effectiveness: Begin by standing with your feet about shoulder-width apart, knees slightly bent, and your torso angled forward at around 45 degrees. Hold a barbell with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Your arms should be fully extended and perpendicular to the floor. Engage your core muscles to stabilize your spine and maintain a flat back throughout the movement. Keep your chest up and your shoulders down and back to avoid rounding or hunching forward. With controlled movement, pull the barbell up towards your lower chest by retracting your shoulder blades and bending your elbows. Keep the bar close to your body throughout the movement to maximize back engagement. Hold and Squeeze: Once the barbell reaches your lower chest, hold the position for a brief moment and focus on squeezing your back muscles to maximize contraction. Lower the barbell back down to the starting position in a controlled manner, fully extending your arms without allowing the weight to touch the ground. Perform the desired number of repetitions while maintaining proper form and control over the weight.