Exercise Database

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 Single-Leg Curl

Steps : 1.) Sit down on leg curl machine with one of your legs rested on top of the curling pad and the other off to the side. 2.) While keeping your upper body still and other leg in place, slowly curl the pad down as far as possible, squeezing your quads and hamstrings. 3.) Hold for a count when you feel as stretch and then return back to the starting position. 4.) 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 Deadlift

The smith machine deadlift exercise is the same as the deadlift exercise but uses a smith machine to allow for better control of the weight and smoother motion. Steps : 1.) Start off standing with your feet shoulder-width apart so that your feet are placed underneath the bar, making sure that you keep your back straight and bending down at your waist. 2.) Grab onto bar with an overhand grip with a shoulder-width grip and slowly elevate your body through your legs so that you straighten out your back and hold the bar at arms length. 3.) Hold the position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Make sure that you lift through your legs and do not lift with your back. 2.) Perform this exercise with a weight that you are able to manage so that you don't pull your back out or injury yourself.

Dumbbell One-Arm Lateral Raise

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and standing straight up next to an incline bench. 2.) Have the dumbbell resting on your side next to your pelvis. 3.) Take the dumbbell and raise it with your arm until it is at shoulder height and parallel to the floor. 4.) Return the dumbbell 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.

Dumbbell Wood Chop

Steps : 1.) Start off standing with your feet shoulder width apart and your knees slightly bent holding a dumbbell over your head to one side of your body. 2.) Slowly bring the dumbbell down in a diagonal direction, pressing the weight into your opposite thigh, squeezing your oblique muscles. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Bench Leg Raise (Supine)

Steps : 1.) Begin in a supine (on your back) position on a flat bench. 2.) Raise your legs up in the air while keeping them together. 3.) Extend them till they are straight up in the air pointing towards the ceiling. 4.) Slowly bring back your legs to a flat position. 5.) Repeat for the desired amount of reps.

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.

Outdoor Hiking

Outdoor hiking is a physical activity that involves walking or trekking on trails, often through natural environments like forests, mountains, or parks. It can vary in intensity, from easy flat trails to steep, challenging climbs. Is it Cardio or Strength and Endurance? Hiking is primarily considered a cardiovascular (aerobic) exercise, especially when done on moderate to steep inclines or for long durations. It increases your heart rate, improves lung capacity, and helps in burning calories, making it beneficial for heart health and weight management. Muscle Groups Used: Leg Muscles: Hiking works the major muscles in your legs, including the quadriceps, hamstrings, calves, and glutes. The uneven terrain and elevation changes help build strength and endurance in these muscles over time. Core: Maintaining balance on uneven surfaces engages your core muscles, contributing to overall strength. Endurance: Hiking longer distances or over challenging terrains also enhances muscular endurance, particularly in your legs and back. Thus, hiking is a combination of cardio and muscular endurance exercise, with some strength benefits, particularly in the lower body.

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.

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.

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.

Cable Reverse Crossover

Steps : 1.) Start by setting up handles on a cable pulley machine at chest level height and stand up straight in between both machines. 2.) Grab onto the handles with opposite handles and extend them out in front of your body so that your hands are completely extended out to the sides, this will be your starting position. 3.) Slowly let the cables return inward so that you are hugging your body and feeling a stretch in your back. 4.) Squeeze and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

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.

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.

Bodyweight Rear Lunge

Steps : 1.) Start by standing up straight with a slight bend in your knees and arms at your sides. 2.) Step behind you with one of your legs while maintaining your balance and squat down through your hips. 3.) Lower yourself down towards the ground so that your front knee is parallel with the ground and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

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.