Exercise Database

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.

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.

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.

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.

Barbell Sumo Deadlift

Steps : 1.) To begin this exercise; start off with a weighted barbell on the ground and spread your feet very wide apart. 2.) Bend your knees and body and grip the barbell with one underhand grip and one overhand grip. 3.) Extend through with your hips and knees to drive the barbell up off the floor driving your hips into the bar. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell Inner Bicep Curl

Steps : 1.) To begin this exercise; sit down on a flat bench at the very edge with a dumbbell in each hand and elbows close to the pelvis. 2.) Keep the palms of the hands so that they are facing inward towards the body. 3.) Curl the dumbbell out and up, keeping the forearms lined up with the deltoids. 4.) Continue performing until the biceps are fully contracted and squeeze tightly, holding for a few seconds then bring back down to the starting positions. 5.) Repeat this exercise for as many repetitions as needed.

Barbell Front Raise

A barbell front raise is an effective exercise for targeting the anterior deltoid muscles in your shoulders. Here’s a step-by-step guide on how to perform it correctly: Setup: Stand with your feet shoulder-width apart. Hold a barbell with both hands using an overhand grip (palms facing down). Your hands should be about shoulder-width apart on the bar. Starting Position: Stand straight with your arms extended downward, holding the barbell in front of your thighs. Your elbows should be slightly bent, and the barbell should be resting against your thighs. Execution: Engage your core muscles to stabilize your body. Lift the barbell in a controlled manner, keeping your arms straight (with a slight bend at the elbows) until it reaches shoulder height. Make sure to keep your back straight and avoid using momentum to lift the weight. Pause briefly at the top of the movement. Lowering the Barbell: Slowly lower the barbell back to the starting position in a controlled manner. Avoid letting the barbell drop quickly.

Swimming

Swimming is a great way to tone your body and improve overall fitness. It focuses upon stamina, endurance, core and full body strength, coordination, and burn fat.

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 Incline Tricep Extension

The dumbbell incline triceps extension exercise uses an incline bench to target the tricep muscles. Steps : 1.) Start off grabbing a dumbbell in each hand and lie against an incline bench, face up with your feet firmly planted on the floor in front of you. 2.) Extend your arms over your shoulders with your palms facing each other and then slowly lower the dumbbells behind your head by bending your elbows. 3.) Hold this position for a count. 4.) Then with a controlled motion raise your arms back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Elevated Push-Up

Steps : 1.) Start in a push-up position with a flat bench positioned behind your feet. 2.) Elevate your feet and place them either in the middle of the bench or at the edge of it (depending on the position of the bench) so that your body is elevated off of the floor. 3.) Slowly lower yourself down towards the ground until your chest almost touches the floor and you feel tension in your muscles. 4.) Hold this position for a second then return back to the starting position, pushing up with your pecs and squeezing your chest on the way up. 5.) Repeat for as many reps and sets as desired.

Dynamic Chest Stretch

Steps : 1.) Start by standing up straight with your arms at your side and feet shoulder width apart. 2.) Extend your hands out in front of you palms together then quickly move your arms back as far as possible. 3.) Return back to the starting position quickly and repeat for as man reps and sets as desired.

Cable Shrug

The cable shrug is an effective exercise for targeting the trapezius muscles, particularly the upper traps. Here’s a step-by-step guide to performing the cable shrug correctly: Set Up the Machine: Attach the desired handle to the cable row machine. Adjust the seat and chest pad (if available) so that you can reach the handle comfortably without overextending. Starting Position: Sit down on the machine with your feet securely placed on the footrests. Your knees should be slightly bent. Grasp the handle with both hands, using an overhand or neutral grip (palms facing each other). Sit with a straight back and slight lean forward from the hips, keeping your chest up and core engaged. Executing the Row: Pull the handle towards your torso, leading with your elbows. Your elbows should stay close to your body. As you pull, squeeze your shoulder blades together and keep your back straight. Avoid using your lower back to pull; focus on using your upper and middle back muscles. End Position: Pull the handle until it reaches your torso, typically around the lower chest or upper abdomen. Hold this position for a brief moment to maximize the contraction in your back muscles. Return to Starting Position: Slowly extend your arms and return the handle to the starting position, maintaining control of the weight throughout the movement. Keep your back straight and avoid rounding your shoulders as you return to the start.

Weight Plate Rotation

Steps : 1.) Lie on a mat or on the floor. 2.) While sitting up extend your knees out with a slight bend. 3.) Your feet should be a few inches off the ground. 4.) Grab a plate and rotate from one side of your chest to the other side while maintaining your body position. 5.) Repeat for the desired amount of reps.

Superman

The superman exercise is great for the lower stretching and strengthening back and core muscles. Steps : 1.) Start by lying flat on your stomach with your arms stretched out in front of you. 2.) Slowly raise your arms and legs up off of the floor and hold onto this position for a few seconds until you feel a tight stretch in your core and back muscles. 3.) Return back to the starting position.

Dumbbell Rotational Curl

Steps : 1.) Begin by standing up straight with a dumbbell in each hand and your feet flat on the floor. 2.) Slowly curl on of the dumbbells up towards your shoulders. 3.) While curling it up, rotate the dumbbell from a neutral position to an underhand position and hold for a count. 4.) Return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Preacher Curl

Steps : 1.) Start by sitting on a preacher curl bench with a dumbbell in each hand, resting your forearms upon the bench and feet flat on the floor. 2.) Hold the dumbbells with your palms facing towards you and let the weights fully extend out in front of you. 3.) Slowly elevate one of the dumbbells up towards your chest, squeezing and isolating your bicep, then hold for a count. 4.) Return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Smith Machine Bulgarian Split Squat

Steps : 1.) Start by taking a flat bench and moving it around 2 feet behind the smith machine and then set the barbell at the proper height on your shoulders behind your neck. 2.) Take the barbell and lift off of the rack positioning one of your legs up on the flat bench and lower your knee close to the floor until your knee forms a 90-degree angle. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed