Exercise Database

Bodyweight Lunge

Steps : 1.) Start by standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips. 2.) Squat down so that your front leg is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Front Raise

Steps : 1.) Start by standing up straight with a dumbbell in each hand with your palms facing inward towards your body. 2.) Slowly elevate one of the dumbbells up in front of you towards shoulder level and hold for a count. 3.) Return the dumbbell back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Machine Lat Pulldown (Reverse Grip)

Steps : 1.) Start by setting up a wide grip bar to a lat pulldown machine, then grasping it with an underhand shoulder width grip and sitting down on the machine with your knees rested underneath the pads. 2.) Keeping your back straight, slowly pull the bar down towards your upper chest, squeezing your lats and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Good Morning

The barbell good morning is a great exercise for targeting the posterior chain, including the lower back, glutes, and hamstrings. Here's how to perform it correctly: Setup: Place the barbell at shoulder height on a squat rack. Position yourself under the bar so it rests comfortably on your upper back (trapezius muscles), similar to a back squat position. Grip the barbell with your hands slightly wider than shoulder-width apart. Stand up to lift the bar off the rack and take a step back to clear the rack. Starting Position: Stand with your feet shoulder-width apart. Keep a slight bend in your knees throughout the movement. Engage your core and maintain a neutral spine (keep your back straight and not rounded). Execution: Begin the movement by hinging at your hips. Push your hips back as you lower your torso forward. Keep the barbell stable on your upper back and your back flat. Lower your torso until it is nearly parallel to the ground or as far as your flexibility allows without compromising form. Your knees should remain slightly bent but not excessively so. Returning to Starting Position: Reverse the movement by engaging your glutes and hamstrings to bring your torso back up to the starting position. Push your hips forward and stand upright. Breathing: Inhale as you lower your torso. Exhale as you return to the starting position.

Cable High Pulley Tricep Extension

Steps : 1.) Start by setting up a high cable pulley machine with a straight bar and stand with your back facing the machine, grabbing the bar with an overhand grip. 2.) Bend down at the waist so that your body is almost parallel with the floor and keep a staggered position so that one leg is in front of the other. 3.) Keeping your hands close together, push the bar out in front of you until your arms are fully extended, squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Rear Delt Row

Steps : 1.) Start by lying on a flat bench with a dumbbell in each hand extended out in front of you. 2.) Slowly pull the dumbbells up until your elbows are just above your shoulders. 3.) Once you reach the final position hold for a count and squeeze your muscles. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Incline Hammer Curl

The dumbbell incline hammer curl is an effective exercise for targeting the brachialis and brachioradialis muscles in the forearms, as well as the biceps. Performing this exercise on an incline bench increases the range of motion and helps to isolate the arm muscles, providing a more intense workout. Here's how to perform the dumbbell incline hammer curl correctly: Start by sitting on an incline bench with a dumbbell in each hand, arms to your side, with your feet planted firmly in front of you. Keep your palms are facing in towards each other (i.e. hammer grip) throughout the exercise. Flex at your elbows bringing the weights up to your shoulders, isolating the forearms and biceps, until you feel tension in the muscles. Hold for a count then return back to the starting position and repeat for as many reps and sets as desired.

Seated Leg Tuck

Steps : 1.) Start off with your body sitting in the middle of a flat bench with your legs stretch out in front of you. 2.) Keep the upper half of your body leaning back. 3.) Take your knees and curl them up towards you as you bring your chest close to your knees. 4.) Exhale as you perform this motion. 5.) Tighten your abs and squeeze for a few seconds, then return back to the starting position as you inhale. 6.) Repeat this exercise for as many repetitions as needed.

Cable Hip Abduction

The hip adduction exercise helps strengthen the hip flexor and thigh muscles. Steps : 1.) Start by standing alongside a cable pulley stack and attach a cuff to the pulley near your ankle. 2.) Step away from the stack holding onto the stack for support. 3.) While standing firm on the foot not attached to the cable, slowly abduct (pull away) your cuffed ankle in front of your stabilizing leg and back. 4.) Repeat and switch ankles.

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.

Bird Dog

Steps : 1.) Start by kneeling on all fours with your knees underneath your hips and your wrists under your shoulders. 2.) When in position, extend your right arm away from your body keeping in line with your shoulder and head while you extend your left leg away from your body at the same time. 3.) Hold onto this position for a few seconds then return back to the starting position and repeat but with your left arm and right leg. 4.) Repeat for as many reps and sets as desired.

Barbell Push Press

Steps : 1.) To begin this exercise; start off with a power clean to get the weighted barbell from the floor to your shoulders. 2.) With the barbell rested on your palms and shoulder, bend your knees slightly and explode upward using your upper legs to overhead press, from the shoulders, the barbell above your head. 3.) Lower the bar slowly to your shoulders bending your knees until the barbell reaches the starting point. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Bicep Curl (Wide Grip)

The barbell wide grip standing biceps curl exercise is a wide grip version of the bicep curl that targets the lateral (outer) portion of the bicep muscle. Steps : 1.) Start by standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab a barbell with an underhand (palms up) grip as wide as you comfortably can and extend your arms fully against your thighs. 3.) Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest, squeezing your bicep muscle. 4.) Pause for moment and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dead Bug

Begin by lying flat on your back. Keep your back in its natural position without flattening it. This will help you do the dead bug in the most efficient and effective way. As you brace your abs, your back should be in its natural position with a slight curve in it. Keep in mind, you should be able to fit a few fingers under the curve in your back. Next, extend your arms. Raise your feet, knees and hips. To execute the movement, lower opposite arm and leg simultaneously. Repeat with the other arm and leg. Once you’ve finished your first arm and leg, lift and lower the other side. This ensures that you develop both sides of your abs and core evenly.

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 Lateral Shoulder Raise

Steps : 1.) Start by sitting down at the shoulder raise machine, placing your arms underneath each pad and then slowly raising your arms out to your sides. 2.) As soon as your arms reach about shoulder level, hold onto this pose for a count then return back to the starting position slowly while maintaining tension on your muscles. 3.) Repeat for as many reps and sets as desired.

Dumbbell Seated Hammer Curl

Steps : 1.) Start by setting up a flat bench and then sit down on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in a neutral grip with your palms facing inward. 3.) Slowly lift the dumbbells up towards your shoulder, isolating the bicep and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Crunch

The Stability Ball Crunch is a great exercise for targeting your abdominal muscles while also engaging your stabilizing muscles. Here’s a step-by-step guide on how to perform this exercise correctly: Starting Position: Make sure you have a stability ball that is the appropriate size for your height. Sit on the stability ball with your feet flat on the floor, hip-width apart. Walk Forward: Slowly walk your feet forward and let the ball roll beneath your lower back. Continue until your lower and mid-back are resting on the ball, and your thighs are parallel to the floor. Position Your Hands: Place your hands behind your head, lightly supporting it. Avoid pulling on your neck. Engage Your Core: Tighten your abdominal muscles to stabilize your body on the ball. Performing the Exercise Using your abdominal muscles, lift your upper body towards your hips. Your lower back should remain in contact with the ball throughout the movement. Exhale as you crunch upward. Pause and Squeeze: At the top of the movement, pause briefly and squeeze your abs for a stronger contraction. Lower Down: Slowly lower your upper body back to the starting position, maintaining tension in your abs and keeping your lower back on the ball. Inhale as you lower your body back down. Continue the Movement: Repeat the crunching motion for the desired number of repetitions.