Exercise Database

Dumbbell Seated Calf Raise

Steps : 1.) Start by sitting down on the end of a flat bench with a block or step positioned right in front of you, and hold a dumbbell on both of your legs. 2.) Dip your heels down towards the floor as far as possible as this will be your starting position. 3.) Keeping the dumbbells firmly pressed up against your knees, slowly raise your heels up off of the floor as far as possible squeezing your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Assisted Chin-Up

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 an underhand, palms facing toward you, 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 Alternating Tricep Kickback

Steps : 1.) Start by standing with your feet shoulder width apart, knees bent at around 25-degrees, your hands holding dumbbells with your elbows bent at 90-degrees. 2.) Bend your body forward so that the dumbbells are parallel with your legs and then slowly lift one of the dumbbells behind you so that you feel a stretch in your triceps. 3.) Hold this position for a count and then return back to the start, alternating with the opposite arm and repeating. 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.

Barbell Calf Raise

Steps : 1.) Begin by setting up a barbell with the amount of weight that you would like to use for this exercise and rest the barbell across the top of your upper back. 2.) Slowly lean forward and raise your heels up off of the floor, pushing up as high as possible squeezing your calves at the top of the movement. 3.) Hold for a two count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Wrist Curl (Pronated)

Steps : 1.) To begin this exercise; take one dumbbell and sit down on the edge of a flat bench and keep your feet on the floor. 2.) Take the dumbbell, bring it up so that your forearm is up, rested on your knee and the palm of the hand is facing down. 3.) Curl the dumbbells up, through your wrist so that you feel a stretch in your forearm, and then lower them back down in a repeated motion. 4.) Keep your arm and knee still during the exercise. 5.) Repeat this exercise for as many repetitions as needed. 6.) Switch arms and repeat for as many reps and sets as desired.

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

Glute Stretch

Steps : 1.) To begin this exercise; start off flat on your back with knees bent and feet flat on the floor. 2.) Take your ankle and place in on your opposite knee. 3.) With the bottom leg, grab the knee and pull both legs as close to your chest as possible and hold for up to 15 to 30 seconds. 4.) Repeat this exercise for as many repetitions as needed.

Flutter Kick

The flutter kick exercise works and strengthens the hamstrings and the muscles on the back of the thigh. Steps : 1.) Start off in a prone position on the floor, resting your forehead on your hands that are out in front of you. 2.) While keeping both legs straight, raise one leg off the floor a few inches, lower and repeat on the opposite side. 3.) As you feel more comfortable with the movement, you can pick up the speed slightly, so you're not resting between reps. It should look similar to how your feet move up and down while swimming. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your back straight throughout this exercise and hips in contact with the floor.

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.

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.

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.

Dumbbell Decline Fly

The Dumbbell Decline Fly is an effective exercise for targeting the lower portion of the pectoral muscles. Here’s how to perform it correctly: Setup: Adjust the bench to a decline angle of about 15-30 degrees. Sit on the bench with your feet securely positioned under the foot pads for stability. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Starting Position: Lie back on the bench with your head lower than your hips. Extend your arms above your chest with a slight bend in your elbows. The dumbbells should be positioned directly above your shoulders, palms facing each other. Engage Your Core: Tighten your abdominal muscles to maintain stability and prevent arching your back during the exercise. Lower the Dumbbells: Lower the dumbbells in a wide arc out to the sides, keeping a slight bend in your elbows throughout the movement. Your upper arms should remain parallel to the floor. Continue lowering the dumbbells until your elbows are at or slightly below chest level. You should feel a stretch in your chest muscles. Press the Dumbbells: Reverse the motion, bringing the dumbbells back up in the same wide arc, keeping the slight bend in your elbows. Squeeze your chest muscles at the top of the movement, bringing the dumbbells back to the starting position.

Toe Touches

Steps : 1.) Start off lying down with your back flat on an exercise mat or the floor, your arms lying across your sides with palms facing down and legs touching each other as this is your starting position. 2.) Slowly raise your legs till they are pointing in the air and then move your arms out so that they are fully extended at a 45-degree angle 3.) Make sure to keep your back flat on the floor, touching your toes with your fingers and squeezing your abdominals in the motion. 4.) Repeat for desired sets and repetitions.

Kneeling Hip Flexor

Steps : 1.) Begin by kneeling on the ground or mat keeping one knee on the floor and the opposite knee bent and foot flat on the floor. 2.) Tighten up on your glutes and then do a pelvic tilt rocking on your back leg and hold for 15 to 30 seconds. 3.) Switch legs and repeat.

Field Sports

Field sports are any sports that are performed outdoors such as lacrosse. These sports can help increase endurance, agility, flexibility, stamina as well as burn calories, lose weight and tone up the body.

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.

Dumbbell One-Arm Incline Lateral Raise

Steps : 1.) To begin this exercise; start off lying sideways on an incline bench with a dumbbell in one hand and the other pushing the shoulder up against the bench. 2.) Keep the dumbbell rested next to your pelvis and perform a lateral raise so that the dumbbell is overhead pressed and pointing at the ceiling. 3.) Hold onto this position for a few seconds. 4.) Return back down to the starting position. 5.) Repeat this exercise for as many repetitions as needed.