Exercise Database

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 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 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.

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.

Cable Upper Row

Steps : 1.) Start off by standing in front of a high pulley cable machine and grabbing it with a narrow grip. 2.) Keep your knees bent and shoulder width apart, slowly pull the bar back and down towards your pecs; making sure that your elbows bend in towards the sides as you bring the bar in to your chest. 3.) Hold this position for a few seconds then return back to the starting position and repeat for as many reps and sets 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.

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.

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.

Cable Pull Through

Steps : 1.) To begin this exercise; start off standing only a few feet from the cable machine holding the rope in between your legs just underneath your glutes. 2.) Then take the rope, keeping your knees slightly bent, pull the rope through with only the use of your hips. 3.) Refrain from using your shoulders or arms to pull. 4.) Repeat this exercise for as many repetitions as needed.

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.

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.

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.

Smith Machine Upright Row

A Smith Machine Upright Row is an exercise that targets the shoulders and upper trapezius muscles. Here's a step-by-step guide on how to perform it correctly: Set Up: Position the barbell on the Smith machine at a height that is just below your thighs when you are standing upright. Add the appropriate amount of weight to the barbell. Position Yourself: Stand with your feet shoulder-width apart. Grasp the barbell with an overhand grip (palms facing down), hands about shoulder-width apart. Stand straight with your core engaged and knees slightly bent. Starting Position: Unlock the bar from the Smith machine by rotating it or releasing the safety latches, depending on the machine model. Let the bar hang down in front of you with your arms fully extended but not locked out. Your shoulders should be relaxed, and the bar should be close to your thighs. Execution: Lift the barbell straight up towards your chin, leading with your elbows. Keep the bar close to your body. Your elbows should be higher than your forearms throughout the movement. Continue lifting until the bar reaches just below your chin or until your upper arms are parallel to the floor. Do not raise the bar too high as this can cause shoulder impingement. Lowering the Bar: Slowly lower the bar back to the starting position in a controlled manner. Ensure that you keep the tension in your shoulders and upper traps throughout the movement. Breathing: Inhale as you lift the bar up. Exhale as you lower the bar down.

Cable Rope Lat Pulldown

Steps : 1.) Start by setting up a rope extension on a lat pulldown machine, grabbing it with a neutral grip and sitting down on the machine with your knees rested underneath the pads. 2.) Slowly, while keeping your body straight and upright, pull the rope down using and squeezing your lats as far as possible. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Wood Chop

Steps : 1.) Start off standing with your feet shoulder width apart and your knees slightly bent holding a dumbbell over your head to one side of your body. 2.) Slowly bring the dumbbell down in a diagonal direction, pressing the weight into your opposite thigh, squeezing your oblique muscles. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Cat Cow Stretch

The Cat-Cow stretch is a classic yoga sequence that helps to improve flexibility and mobility in the spine while also stretching the back, torso, and neck muscles. Begin on your hands and knees in a tabletop position. Ensure that your wrists are directly under your shoulders and your knees are directly under your hips. Your spine should be in a neutral position, with your head in line with your spine. Inhale deeply as you arch your back and tilt your pelvis down towards the floor. Lift your chest and tailbone towards the ceiling, allowing your belly to sink towards the ground. Lift your gaze forward or slightly upward, lengthening through the front of your neck. As you exhale, round your spine upward towards the ceiling like an angry cat. Tuck your chin towards your chest and draw your belly button towards your spine to engage your core. Press firmly into your palms, rounding your upper back as much as comfortable. Allow your head to drop towards the floor, creating space between your shoulder blades. Continue to flow between Cow and Cat poses with each breath Inhale to transition into Cow Pose, arching your back and lifting your gaze. Exhale to transition into Cat Pose, rounding your spine and tucking your chin. Move slowly and mindfully, syncing your breath with your movement.

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.

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.