Exercise Database

Push-Up (Wide Hand)

Steps : 1.) Start by 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 outward so that your hands are a bit further out than shoulder width apart. 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.

Bench Crunch

The crunches with legs on a bench is one of the most common abdominal exercises that isolates the ab muscles. Steps : 1.) Lie on your back with your feet up on a bench, keeping your knees bent at a 90-degree angle, placing your hands across your chest or on either side of your head. 2.) Raise your head, shoulders and chest off the floor moving towards your knees, as you flex your spine. 3.) Hold the position for a moment and then lower to the starting position. 4.) Repeat for as many reps and sets as desired.

EZ Bar Close Grip Curl

The EZ bar close grip curl uses an ez bar to isolate the bicep muscles. Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and abs drawn in. 2.) Grab an EZ bar with an underhand close grip on the inner-most part of the bar. 3.) Extend your arms fully against your thighs. 4.) Keeping your elbows straight, raise the bar towards your chest, squeezing your biceps as much as possible. 5.) Pause for moment and then return to the starting position. 6.) Repeat for as many reps and sets as desired.

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.

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.

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.

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.

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.

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.

Dumbbell Rear Deltoid Row

The Dumbbell Rear Deltoid Row is a great exercise for targeting the rear deltoids, upper back, and improving shoulder stability. Here’s how to perform it correctly: Bench-Supported Version: Place your left knee and left hand on a bench for support. Hold a dumbbell in your right hand with a neutral grip (palm facing in). Keep your right foot on the ground for balance and your torso parallel to the floor. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lift the Dumbbells: Pull the dumbbell in your right hand up and out to the side, leading with your elbow. Keep your elbow slightly bent. Squeeze your shoulder blade toward your spine as you lift the dumbbell. Pause: Briefly pause at the top of the movement, focusing on squeezing your rear deltoids and upper back muscles. Lower the Dumbbells: Slowly lower the dumbbell in your right hand back to the starting position in a controlled manner.

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.

Dumbbell Preacher Curl

The dumbbell preacher curl exercise is a version of the preacher curl that uses dumbbells and a special bench to isolate the biceps build and strengthen the arms. Steps : 1.) Start off by adjust the seat of the bench so your arms are level with the top of the bench. 2.) Grab a dumbbell in each hand with an underhand (palms facing up) grip. 3.) Picking up the dumbbells, rest your arms against the bench and extend them fully towards the floor. 4.) Keeping your arms on the bench at all times, curl the weight up towards your head, squeezing and isolating your biceps. 5.) Pause for a moment and then lower the weights back to starting position. 6.) Repeat for as many reps and sets as desired.

Cable Side Bend

Steps : 1.) Start by standing up straight and sideways next to a low pulley single handle attachment and grip the handle. 2.) After adjusting your weight and in position, slowly bend to the opposite direction of the low pulley machine and contract with your abs. 3.) Return back to the starting position and repeat for as many reps and sets desired. 4.) Switch arms and sides and repeat the steps over.

Cable Reverse Crossover

Steps : 1.) Start by setting up handles on a cable pulley machine at chest level height and stand up straight in between both machines. 2.) Grab onto the handles with opposite handles and extend them out in front of your body so that your hands are completely extended out to the sides, this will be your starting position. 3.) Slowly let the cables return inward so that you are hugging your body and feeling a stretch in your back. 4.) Squeeze and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

EZ Bar French Press

Steps : 1.) Start by taking a weighted EZ Bar and grabbing it with a neutral grip. 2.) Elevate the bar over the top of your head so that your arms are straight and keeping a strong grip on the bar. 3.) Slowly lower the bar behind your head, bending at the elbows, so that it goes down in a back and semi-circular motion. 4.) Squeeze the triceps as you lower the bar down and then hold for a count. 5.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm Lateral Raise

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and standing straight up next to an incline bench. 2.) Have the dumbbell resting on your side next to your pelvis. 3.) Take the dumbbell and raise it with your arm until it is at shoulder height and parallel to the floor. 4.) Return the dumbbell back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell Alternating Tricep Kickback

Steps : 1.) Start by standing with your feet shoulder width apart, knees bent at around 25-degrees, your hands holding dumbbells with your elbows bent at 90-degrees. 2.) Bend your body forward so that the dumbbells are parallel with your legs and then slowly lift one of the dumbbells behind you so that you feel a stretch in your triceps. 3.) Hold this position for a count and then return back to the start, alternating with the opposite arm and repeating. 4.) Repeat for as many reps and sets as desired.

Bench Leg Raise (Supine)

Steps : 1.) Begin in a supine (on your back) position on a flat bench. 2.) Raise your legs up in the air while keeping them together. 3.) Extend them till they are straight up in the air pointing towards the ceiling. 4.) Slowly bring back your legs to a flat position. 5.) Repeat for the desired amount of reps.