Exercise Database

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.

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.

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.

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.

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.

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.

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.

Cable One-Arm High Curl

Steps : 1.) Begin by standing sideways next to a high pulley machine, arm extended out at about shoulder height and gripping the handle with one of your hands. 2.) Slowly curl the cable towards your head, isolating the bicep until you feel tension, and hold for a count. 3.) Return back to the starting position and 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.

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.

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.

Smith Machine Reverse Calf Raise

The smith machine reverse calf raises exercise is a unique workout that works the anterior muscle of the calf. Steps : 1.) Place a block or low box under the bar at a smith machine and standing on the edge of the box with your toes hanging off. 2.) Place the bar across your shoulders and lean forward lifting your ankles off the box, feeling a stretch in your calf muscles 3.) Return to the starting position. 4.) Repeat for as many reps and sets as desired.

Bodyweight Side Lunge

Steps : 1.) Start by standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Overhead Tricep Extension

The barbell standing overhead tricep extension is a double arm barbell version of the behind the neck triceps exercise that targets the tricep muscle. Steps : 1.) Start by standing with your feet shoulder-width apart, your back straight and your abs drawn in. 2.) Hold a barbell or EZ Curl bar about 6-8 inches apart with your palms facing up. 3.) Raise the bar over your head and slowly lower the bar in an arc behind your head, towards your back and hold for a count. 4.) Slowly bring the bar back up to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Pelvic Tilt to Glute Bridge

Steps : 1.) Start by laying with your back on a mat with your feet flat on the floor and your heels directly underneath your knees. 2.) Slowly lift up through your tailbone and bring your torso up to the ceiling so that you stretch out your lower back. 3.) As soon as you feel tension in your lower back, hold for 15 to 30 seconds. 4.) Return back to the starting position and repeat for as long and as many reps as desired.

Hack Squat (Narrow Stance)

Steps : 1.) To begin this exercise; start off with you back flat on the back pad of the hack squat machine and placing your shoulders underneath the pads. 2.) Then place your legs less than shoulder width apart in a very narrow stance with toes pointed out. 3.) Straighten your legs without locking your knees then begin to lower the machine down as you bend your knees continuing on until your upper legs and knees form a 90-degree angle. 4.) Return back to the starting position by pushing up on your heels and powering upward. 5.) Repeat this exercise for as many repetitions as needed

Dual Cable Triceps Extension

Steps : 1.) To begin this exercise; start off by standing with the cable machine at your back. Grab onto overhead cables that are attached to a pulley machine. 2.) Grab each cable with the opposite hand so that you arms are criss-crossed. 3.) Then pull across and down as if you were doing a tricep extension with each hand. 4.) Hold onto this position for a few seconds squeezing your upper back and triceps tightly. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.