Exercise Database

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.

Cable Pullover (Supine)

Steps : 1.) Start by setting up a flat bench next to a low pulley cable machine, with a straight bar extension attached. 2.) Lay down with your back on the bench and your head up near the machine, grabbing the bar in an overhand grip with your palms facing towards you. 3.) Keep your arms straight and pull your hands up and forward so that your arms are creating about a 45-degree angle towards your feet and you feel a stretch in your shoulders and lats. 4.) Hold this position for a count then return back to the start. 5.) 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.

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.

Weight Plate Front Raise

Steps : 1.) To begin this exercise; start off holding a barbell weight plate in your hands at your waist and standing up straight. 2.) Keep your palms facing inwards towards each other. 3.) Then slowly move the plate up and out until it has reached your shoulder level and hold onto it for a few seconds squeezing your shoulders tightly. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

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.

Glute Kickback (Kneeling)

Steps : 1.) To begin this exercise; start off with your knees on the floor in a kneeling push-up position. 2.) Raise your right leg until your hamstrings are parallel with your back maintaining the 90-degree level squeezing your glutes throughout the movement. 3.) Hold this position for a few seconds and return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed then switch legs.

Oblique Crunch

The Oblique Crunch is an effective exercise that targets the oblique muscles, which are located on the sides of your abdomen. These muscles are important for rotational movements and overall core stability. Here’s how to perform the movement correctly: Starting Position: Lie on your back on an exercise mat. Bend your knees resting one on top of each other. Place your hands lightly behind your head, elbows flared out to the sides. Do not pull on your neck. Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Lift your right and left shoulder off the mat and laterally flex your torso raising your shoulders off the floor. Exhale as you crunch up and twist. Top Position: At the peak of the movement, your right and left shoulder be off the ground, and your oblique muscles fully engaged. Hold this position briefly, ensuring a strong contraction in the obliques. Returning to Start: Slowly lower your shoulder back to the starting position in a controlled manner. Inhale as you return to the starting position.

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.

Cable One-Arm Tricep Pushdown (Reverse Grip)

Steps : 1.) Start by setting up a handle on a high cable pulley machine, then face the machine and grab the handle with an underhand grip. 2.) Pull down so that your elbow is tucked in at your side and hand is around chest level, then slowly extend your arm down as far as possible, squeezing your tricep 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.

Bench Push-Up

Steps : 1.) Start by setting up a bench horizontally getting yourself in a push-up position so that your arms are extended, in a shoulder-width position on the floor with your feet extended behind you with toes on the bench. 2.) Slowly lower your body down towards the bench so that your chest is almost touching then hold for a count. 3.) Return back to the starting position. 4.) 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.

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.

Recumbent Bike

The recumbent bike is a great cardio exercise. It is a variation of a cardio workout that involves the recumbent bicycle that places the individual in a laid back reclining position. It is a great exercise for burning calories, increasing stamina and endurance, improving balance and helps build core and lower leg strength.

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.

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.

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.