Exercise Database

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.

Dumbbell Deep Push-Up

Steps : 1.) Start by getting yourself into a pushup position with your hands holding onto dumbbells on the floor in front of you. 2.) Keep your arms at shoulder width distance and legs extended behind you with toes on the floor. 3.) Slowly lower your body down towards the floor as far as possible, so that you feel a deep stretch in your chest, then hold for a count. 4.) Return back 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.

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.

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.

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.

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.

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.

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.

Leverage Machine Shrug

Steps : 1.) Start by loading the leverage machine with the amount of weight you would like to use for this exercise and then place yourself in between the handles. 2.) Grab the handles with a firm grip, then lower your body through your hips, lean forward and keep your chest up. 3.) Extend your body through the floor, pushing with your hips and knees as you rise to a standing position, making sure to keep your arms straight through the motion and your shoulders back. 4.) Slowly raise the weight by performing shoulder shrugs and bringing them up to your ears. 5.) Hold for a count then return back to the starting position. 6.) 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.

Dumbbell Reverse Bicep Curl

This is a reverse curl exercise that works all of the muscles of the arms. Steps : 1.) Stand with your feet shoulder width apart, your knees slightly bent and a your abs drawn in. 2.) Grasp a dumbbell in each hand with an overhand (palms facing down) grip. 3.) Keeping your arms at your side and your elbows steady. Lift the dumbbells up towards your shoulders. 4.) Pause for a moment and then return to the starting position.

Push-Up (Close Hand)

Steps : 1.) Start laying on the floor in a push-up position with your feet extended out behind you and your hands shoulder width apart. 2.) Slowly walk your hands inward so that your fingertips and your thumbs are touching and creating almost a diamond shape or as close together as possible. 3.) Lower yourself towards the ground until your chest almost touches the floor and hold. 4.) Return back to the starting position squeezing your chest on the way back up. 5.) 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.

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 Rope Seated Row

Steps : 1.) Start by attaching a rope extension to a low pulley cable machine and sitting down in front of it, with your feet firmly on the rests and grabbing the rope with a neutral grip. 2.) Slowly pull the weight towards you to your sides, squeezing your back, and hold for a count. 3.) Return to the starting position. 4.) 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.

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.