Exercise Database

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

Bench Hip Thrust

Steps : 1.) Begin by laying with your back on a flat bench with your feet hanging off one end and grabbing the bench above your head. 2.) Keep your feet and knees together and then slowly bring them up towards the ceiling keeping them pointed straight up. 3.) While your legs are pointed straight up, thrusts your hips up off of the bench then slowly low back down to the bench. 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.

Dumbbell Bench Squat

Steps : 1.) To begin this exercise; start off with dumbbells in both arms rested on your side positioned right in front of a bench. 2.) Bend at your knees and start to sit back with your hips as you go down for a standard squat keeping your back and chest straight out. 3.) Continue on with the squat until your hamstrings and glutes are rested upon the box and hold on for a few seconds. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed

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.

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.

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.

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.