Exercise Database

Dumbbell Spider Curl

Steps : 1.) Start by holding a dumbbell in each hand and position yourself lying face first on an inclined bench. 2.) Then extend your biceps down and out in front of you so that you are able to fully contract your 3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps 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.

Machine Squat

The machine squat is similar to the leg press machine that works the same muscles and improves lower extremity strength. Steps : 1.) Start by adjusting the shoulder rack of the machine so that your feet comfortably reach the crosspiece and keeping a slight bend in your knees. 2.) Once in position, press your feet forward and release the safety locks. 3.) Slowly lower the weight towards your body, keeping your abs tightly drawn in and knees moving in the same direction as your feet. 4.) Don't lock your knees or bounce the weight.

Jump Rope

Jumping rope is a great cardio exercise that helps burn a significant amount of calories through repeated jumping motion keeping the body in motion. This exercise helps condition the body for strenuous activity along with increasing endurance, stamina, building strength in the leg muscles and core, and loosening up for other activities.

Machine T Bar Reverse Row

Steps : 1.) Start by setting up a T-Bar Row machine with the amount of weight that you want to use to perform this exercise. 2.) Lay down with your chest flat on the pad in front of you, legs behind on the foot rests and grabbing onto the handles with an underhand reverse grip. 3.) Slowly pull the bar up towards your chest, bringing the handles to your sides, squeezing with your back and lat muscles. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Pull-Up (Hammer Grip)

Steps : 1.) Stand in front of a assisted pull-up machine and grab the hammer grip section of the bar. 2.) Lift your feet up off of the floor and pull up slowly, squeezing your lats until your shoulders are level with your head. 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 Bench Press (Palms in)

Steps : 1.) Start by laying with your back flat on a bench with your feet rested on the floor and holding a dumbbell in each hand. 2.) Keep the dumbbells rested at your chest as you get yourself into position, holding onto them with a neutral grip. 3.) Extend your hands above your chest and squeeze so that you feel a stretch in your pecs, then hold for a count. 4.) Then slowly return the dumbbells at the sides of your chest. 5.) Repeat for as many reps and sets as desired.

Jump Squat

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed

Machine Single-Leg Curl

Steps : 1.) Start by setting up a single leg curl machine with the amount of weight that you would like to perform for this exercise. 2.) Lay with your face down on the machine and the padding just above your ankles. 3.) Squeeze your hamstring and curl the weight up with one of your legs, until you feel a stretch then hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Yoga

Yoga is a form of exercise that uses slow movements and stretching to increase flexibility, balance and is even good for relieving stress and relaxing.

V-Up

Steps : 1.) Start by laying on a mat with your legs extended out towards the ceiling and slightly apart. 2.) Extend your hands above your head and in front of your chest. 3.) Squeeze with your abs and reach up with your arms in between your legs and hold this position for a few seconds. 4.) Return back to the starting position and then repeat for the desired number of reps and sets.

Cable Pulldown (Underhand)

The underhand pull down exercise exercise works the muscles of both the lats, lower back and triceps. Steps : 1.) Sitting upright with your abs drawn in grasp a pull down bar with and underhand grip shoulder width apart. 2.) Pull the bar down till the bar reaches your upper chest, keeping your elbows close to your body. 3.) Slowly return the bar to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Single-Leg Press

Steps : 1.) Start by sitting down on a leg press machine, placing one of your feet on the platform in front of you with shoulder width spacing, the other extended to the side so that it doesn't get in the way and selecting the weight you would like to perform. 2.) Slowly, using your hamstrings and quads, push against the platform so that you move backwards, feeling a stretch in your legs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Prisoner Squat

Steps : 1.) Start by standing up straight with wide feet and your hands behind your head. 2.) Slowly lower your body in a controlled squat, extending your hips and knees feeling a stretch in your thighs and glutes. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable Upper Chest Crossover

Steps : 1.) Start by setting up handles on a high cable pulley machine, standing in the middle of the machines, grabbing the handles with both of your hands and keeping them extended above your head. 2.) Slowly move your arms in a circular motion and bring them out in front of your body at head level. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Press (Close Grip)

Steps : 1.) Start by laying with back on a flat bench, feet in front of you and holding a dumbbell in each hand elevated above your chest. 2.) Slowly lower the dumbbells to your chest, keeping them close together, without touching and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Hamstring Curl

Steps : 1.) Start by setting up an elevated flat bench on either a block or step and making sure that your resting point is secure. 2.) Lie face down on the bench, placing a dumbbell at the lower end of the bench so that you will be able to grab it in between your feet, and that your knees are at the edge of the bench. 3.) Pick the dumbbell up off of the floor with your feet, keeping your legs fully extended, and slowly curl the dumbbell up towards your buttocks by bending your knees. 4.) Hold for a count when you feel a stretch in your hamstrings then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Vertical Row (Close Grip)

Steps : 1.) Start by sitting on a vertical row machine grabbing the handles with a hammer, neutral, grip and keep your feet flat on the floor in front of you. 2.) Once in position, slowly pull the handles in towards your sides, squeezing your back and lat muscles, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Hack Calf Raise

Steps : 1.) Start by setting up a hack squat machine with the amount of weight that you would like to perform for this exercise, laying with your chest flat on the pad and shoulders rested underneath the shoulder pads. 2.) Stand on the platform and push the weight up off of the rack and hold onto the hand rests as this will be your starting position. 3.) While keeping your legs straight, 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.