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.

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.

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.

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.

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.

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.

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.

Bodyweight Sumo Squat

The Sumo Squat is a variation of the traditional squat that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. Here's how to perform it: Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward. The wider stance is characteristic of the sumo squat and helps emphasize the inner thigh muscles. Bend at your hips and knees to lower your torso moving hands out in front of the body. Engage your core muscles to stabilize your spine and keep your chest up throughout the movement. Your back should be straight, and your shoulders should be pulled back. Keeping your chest up and your back straight, lower your body by bending your knees and pushing your hips back. Descend until your thighs are parallel to the ground or as low as you can comfortably go while maintaining good form. Your knees should track in line with your toes. Push through your heels to drive yourself back up to the starting position. Keep your chest up and your back straight as you rise. Fully extend your hips and knees at the top of the movement, squeezing your glutes at the top. Perform the desired number of repetitions while maintaining proper form and control over the weight.

Cable Crunch

Steps : 1.) Start by attaching a rope to a high cable pulley system and then turn your back to machine and pull the rope over your head. 2.) Position the rope next to your head and slowly crunch forward bringing your head down towards your thighs until you feel a stretch in your abs then hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Single-Leg Calf Raise

Steps : 1.) Start by standing to the side of either a smith machine or a support structure and holding onto it. 2.) Slowly lift one of your heels off of the floor as far as possible, keeping the other leg extended behind you, and squeeze your calf. 3.) Hold for a count and return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Iso Lateral High Row

Steps : 1.) Start by setting up weight on a high iso lateral machine, then sit down with your feet in front of you and thighs rested underneath the padding for stability. 2.) Reach up with one hand and grab one of the handles with an overhand grip as this will be your starting position. 3.) Slowly lower the handle down towards your side at chest level, squeezing your back and lat muscles on the way down, and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Arm Circles

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms extended out to your sides so that you create a "T" shape and should be parallel to the floor. 2.) Slowly make circles with your arms feeling a stretch in your shoulders as you continue to rotate in a circular motion. 3.) Continue this motion for 10 to 20 seconds then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Bent-Over Row

The smith machine bent over row exercise works on improve your posture and strengthening your upper back. Steps : 1.) Start by standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and good posture and then lean forward with your upper body until your chest is parallel to the floor. 2.) Grab onto the bar with a wide overhand grip, making sure that you keep your chest still and pull the bar up until it is almost touching your chest. 3.) Hold this position for a count, squeezing your back muscles, then return back to the starting position in a controlled manner. Tips : 1.) You don't have to use a lot of weight for this exercise to be challenging. 2.) Maintain good form for this exercise so that you don't sustain an injury.

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.

Weighted Side Bend

Steps : 1.) Begin by standing up straight with your one arm to your side holding a weight plate and the other rested behind you with palm placed on your head. 2.) Then slowly bend to one side of your body, grasping onto the weight, until you feel a tension on your obliques and hold for a few seconds. 3.) Return back to the starting position and complete the number of reps desired and then switch to the opposite side.

Cable Pallof Press with Rotation

Steps : 1.) Start off by connecting a cable to a high pulley cable machine at shoulder height level and stand to the side of the machine, grasping the cable with both hands. 2.) Slowly pull the cable in towards your chest and squeeze your pecs, hold this position for a count then push the cable back out in front of your chest. 3.) Then, while squeezing your abs, twist through your hips in the opposite direction of the machine so that you get a full rotation and feel a stretch in your abdominals. 4.) Return back to the starting position and repeat for as many reps and sets as you desire.

Machine Bicep Curl (Reverse Grip)

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 overhand (reverse) grip. 3.) Slowly raise 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.

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.