Exercise Database

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.

Leg Pull-In

Steps : 1.) To begin the exercise, have your back flat on the floor and legs extended with palms down by your side. 2.) Take your knees and curl up, pulling your thighs toward your chest as you exhale. 3.) Once your knees have hit the chest level, squeeze your abs and hold for a few seconds. 4.) Release your contraction and return back to the starting position inhaling down. 5.) Repeat this exercise for as many repetitions as needed.

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.

Dumbbell Seated Wrist Curl

Steps : 1.) Start by sitting on a flat bench holding a dumbbell in each hand. 2.) Lift the dumbbells up and place your forearms on your knees with palms facing up and the weights extended over your knees. 3.) Once in position slowly curly your wrist upwards until you feel a tension in your forearm muscles. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Tricep Push-Up

The close triceps pushup exercise is a version of the push up that isolates the tricep muscles. Steps : 1.) Start by kneeling down on the floor or a mat, placing your hands with thumbs together and raise your body up on your toes. 2.) Draw your abs in and keep your back and neck in a straight line. 3.) Slowly lower your body towards the floor until you are nearly touching the ground. 4.) In a controlled manner raise your body back up to the starting position. 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

Cable One-Arm Row

Steps : 1.) Start by setting up a handle on a low pulley cable machine and grab the handle with one hand in an overhand grip. 2.) Keep your knees slightly bent and back straight, then pull the handle in towards your side, squeezing with your back and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Hack Squat (Reverse Position)

Steps : 1.) Start by setting up the hack squat machine with the amount of weight that you would like to perform for this exercise and then place yourself with your chest flat on the pad and shoulders up against the shoulder rests. 2.) Push up with your body to remove the weights up off of the stacks and place your arms on the side handles as this will be your starting position. 3.) Slowly lower the weight down until your thighs create right angles with your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

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.

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.

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 Dual Overhead Curl

The cable overhead curl exercise helps isolate and define the biceps. Steps : 1.) Start off by attaching a stirrup handle to each side of two high pulley cable machines and grab the handles with an under-hand grip (palms up), standing in between the machines with your feet shoulder width apart as this will be your starting position. 2.) Once in position extend your arms out to your sides, keeping your elbows steady and then slowly curl your biceps towards the side of your head, isolating and squeezing the biceps. 3.) Hold this position for a count while squeezing your biceps and then return back to the starting position.

Jumping Jacks

This is a classic bodyweight exercise that can be used in a circuit as well as part of a dynamic warm-up. Begin in a standing position with your feet together and your arms at your sides. Jump up explosively while simultaneously spreading your legs out to the sides. At the same time, raise your arms above your head until your hands meet, or almost meet, above your head. Quickly reverse the movement by jumping back to the starting position. Bring your legs back together and lower your arms back down to your sides. Repeat: Continue this motion, jumping in and out while raising and lowering your arms, for the desired number of repetitions. It's important to maintain a brisk pace to get the most out of this exercise and to engage your cardiovascular system effectively. Additionally, ensure you maintain proper form throughout the exercise to avoid injury.

Quadricep Stretch

Steps : 1.) Begin by wrapping either a belt, rope or exercise band around one of your feet and lay on your side, with the top foot being the one that is wrapped and the other extended out behind you. 2.) Slowly flex the top knee and bring your foot back in attempt to touch your glutes with your heel. 3.) As the belt is held over your shoulder, pull on it to increase the tension and stretch on your quad, holding this position for 15 to 30 seconds. 4.) Return to the starting position and repeat for as many reps, sets and duration as you desire.

Single-Leg Glute Bridge

Steps : 1.) Begin by laying on the floor with your feet flat on the ground and knees bent. 2.) Slowly raise one leg off of the ground, pulling the knee towards your chest then extend your hip upward raising your glutes and lower body up off of the ground, still keeping your foot elevated. 3.) Extend your body up as far as possible until you feel a stretch in your glutes and hold for a few seconds. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Machine Single-Leg Curl

Steps : 1.) Sit down on leg curl machine with one of your legs rested on top of the curling pad and the other off to the side. 2.) While keeping your upper body still and other leg in place, slowly curl the pad down as far as possible, squeezing your quads and hamstrings. 3.) Hold for a count when you feel as stretch and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Incline Bicep Curl

Steps : 1.) Start by setting up an incline bench in between two low pulley cable machines with handles attached to each machine. 2.) Sit with your back flat on the incline bench with each hand holding onto the cables and your feet flat on the floor. 3.) Keep your arms outstretched then slowly curl the cables in towards your chest, isolating your biceps, and hold for a count. 4.) Return back to the starting position and repeat for as many reps and set as desired.