Exercise Database

Smith Machine Split Squat

Steps : 1.) Begin in a lunge position underneath a smith machine bar with one foot in front and one foot in the back. 2.) Release the bar off of the guides and slowly lower it until your thighs are parallel to the floor. 3.) Hold this position for a count and then return back up 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.

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.

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 Seated Crunch

Steps : 1.) Sit on a flat bench with your back facing a high pulley with a rope attachment. 2.) Grasp cable rope attachment 3.) While keeping hips still perform a crunch with your abs while holding the rope at the backside of your head. 4.) Sit back up while holding the rope at the backside of your head. 5.) Repeat for the desired amount of reps. Tips : 1.) For a more intense work out go at a slower pace.

Hip Extension (Standing)

Steps : 1.) Begin by standing and facing a wall. Position both hands on the wall for support. 2.) Stand tall throughout. Engage the core and the swing the leg backward, keeping the leg straight. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Plank with Shoulder Taps

The Plank with Shoulder Taps is a variation of the standard plank exercise that adds an element of instability and upper body engagement by incorporating shoulder taps. Begin by getting into a plank position on the floor. Place your hands directly beneath your shoulders, with your body forming a straight line from your head to your heels. Engage your core muscles to stabilize your body. Your elbows should be straight but not locked, and your feet should be hip-width apart. Once you're in the plank position, lift one hand off the floor and touch the opposite shoulder. Return your hand to the starting position and then repeat the movement with the other hand, touching the opposite shoulder. Keep your hips and torso as stable as possible throughout the movement. Try to minimize any swaying or rotation of the body. Continue alternating shoulder taps for the desired number of repetitions or time duration. Focus on maintaining proper plank form throughout the exercise. Keep your body in a straight line and avoid letting your hips sag or lift up too high. Keep your core muscles engaged throughout the movement to provide stability and support. Try to minimize any rocking or shifting of your body as you tap your shoulders. Keep your movements controlled and deliberate. If you find it challenging to maintain balance, you can spread your feet slightly wider apart to create a more stable base. Remember to breathe steadily throughout the exercise. Inhale deeply through your nose and exhale through your mouth, maintaining a consistent breathing rhythm.

Smith Machine Deadlift

The smith machine deadlift exercise is the same as the deadlift exercise but uses a smith machine to allow for better control of the weight and smoother motion. Steps : 1.) Start off standing with your feet shoulder-width apart so that your feet are placed underneath the bar, making sure that you keep your back straight and bending down at your waist. 2.) Grab onto bar with an overhand grip with a shoulder-width grip and slowly elevate your body through your legs so that you straighten out your back and hold the bar at arms length. 3.) Hold the position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Make sure that you lift through your legs and do not lift with your back. 2.) Perform this exercise with a weight that you are able to manage so that you don't pull your back out or injury yourself.

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.

Jackknife Sit-Up

The Jackknife Sit-Up is an effective exercise that targets the core, including the rectus abdominis and obliques, as well as engaging the hip flexors. This exercise combines elements of both a sit-up and a leg raise, providing a challenging and comprehensive core workout. Here’s how to perform the movement correctly: Starting Position: Lie flat on your back on an exercise mat. Extend your arms straight back behind your head, keeping them close to your ears. Extend your legs straight out in front of you, keeping them close together. Execution: Tighten your core muscles to prepare for the movement. Lift your arms and legs simultaneously, bringing them towards each other. Aim to touch your hands to your feet or shins at the top of the movement. Exhale as you lift your arms and legs. Top Position: At the peak of the movement, your body should form a "V" shape, with your arms reaching towards your feet and your legs lifted off the ground. Hold this position briefly, ensuring your core is fully engaged. Returning to Start: Slowly lower your arms and legs back to the starting position, maintaining control throughout the movement. Inhale as you lower your arms and legs.

Dragon Flag

Steps : 1.) Start by laying on a decline or flat bench and grabbing the end of it behind your head with both hands. 2.) Squeeze and create tension throughout your body so that you are able to feel your muscles and abdominals tighten 3.) Then from the starting position swing your feet upward so that your body is almost vertical or completely vertical. 4.) Keep your abdominals tight and your entire body as straight as possible as you are pointed up in the air. 5.) Hold this position for as long as possible, squeezing your muscles and abs as much as you can. 6.) Once you complete your rep, slowly lower your feet towards the floor in a controlled manner. 7.) Repeat for as many reps and sets as desired.

Barbell JM Press

Steps : 1.) To begin this exercise; start off placing your back flat upon a bench and position yourself just as if you were to perform a close grip bench press. 2.) The most important part is to make sure that the bar is above the upper part of your chest. 3.) The lower the bar down towards your chest just as if you were performing a lying triceps extension. 4.) Then use your triceps to push the bar back up into position. 5.) Repeat this exercise for as many repetitions as needed.

Shoulder Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Then slowly with your left arm reach across your body and hold it straight out. 3.) Using your right hand, grab onto the elbow of the left arm and pull it towards your chest. 4.) Hold this position for 15 to 30 seconds and then return back to the starting position. 5.) Repeat for as many reps and however long you desire.

Dumbbell Alternating Deltoid Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart, arms at your sides and holding a dumbbell in each hand. 2.) Once in position slowly raise the weights up at your sides till they are at shoulder height avoiding any swinging. 3.) Hold this position for a count then return back to the starting position. 4.) On the next rep raise the weights out directly in front of you until they are at shoulder level again. 5.) Return back to the starting position and 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.

Machine Inverted Row

Steps : 1.) Start by taking a barbell and placing it on a rack at about waist level. 2.) Position yourself underneath the bar, with full body resting on the floor. Grab the bar with a shoulder-width, overhand grip. Keep your body extended straight out with only your heels on the ground. 3.) Flex up with your elbows, pulling your chest towards the bar until you feel a stretch in your middle to lower back. 4) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell 3 Way Shoulder Raise

This dumbbell exercise works all three heads of the deltoid muscle. Begin in a standing position with feet hip-width apart and a dumbbell in each hand. Perform a side lateral raise for desired repetitions or time. Next, perform a front raise. Lastly, perform a hip hinge and hold the position, then execute the final movement, a rear raise, also known as a reverse fly. Focus on keeping the core engaged throughout the entire exercise. Make sure in the first two phases you do not lean back or use momentum to raise the dumbbells. Perform for a desired number of repetitions. When the total repetitions become easy, increase the weight of the dumbbells by 5 percent.