Exercise Database

Cable One-Arm Tricep Pushdown (Reverse Grip)

Steps : 1.) Start by setting up a handle on a high cable pulley machine, then face the machine and grab the handle with an underhand grip. 2.) Pull down so that your elbow is tucked in at your side and hand is around chest level, then slowly extend your arm down as far as possible, squeezing your tricep and hold for a count. 3.) Return back to the starting position. 4.) 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.

Machine Assisted Chin-Up

Steps : 1.) Start by setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon. 2.) Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up handles above you with an underhand, palms facing toward you, grip and lift yourself up towards the ceiling. 3.) Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

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.

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.

Flutter Kick

The flutter kick exercise works and strengthens the hamstrings and the muscles on the back of the thigh. Steps : 1.) Start off in a prone position on the floor, resting your forehead on your hands that are out in front of you. 2.) While keeping both legs straight, raise one leg off the floor a few inches, lower and repeat on the opposite side. 3.) As you feel more comfortable with the movement, you can pick up the speed slightly, so you're not resting between reps. It should look similar to how your feet move up and down while swimming. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your back straight throughout this exercise and hips in contact with the floor.

Cross Body Crunch

The cross-body crunch exercise is a variation of the crunch that works both the upper and lower portion of the abs. Steps : 1.) Start by lying on your back, bringing your knees up in a 60-degree angle, keeping your feet flat on the floor and placing your hands on either side of your head. 2.) Slowly curl up raising your right elbow and your left knee so that they touch over your chest. 3.) Curl up raising your right elbow and your left knee so that they touch over your chest. Tips: 1.) Contract your abs as you twist during this exercise.

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 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 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.

Outdoor Hiking

Outdoor hiking is a physical activity that involves walking or trekking on trails, often through natural environments like forests, mountains, or parks. It can vary in intensity, from easy flat trails to steep, challenging climbs. Is it Cardio or Strength and Endurance? Hiking is primarily considered a cardiovascular (aerobic) exercise, especially when done on moderate to steep inclines or for long durations. It increases your heart rate, improves lung capacity, and helps in burning calories, making it beneficial for heart health and weight management. Muscle Groups Used: Leg Muscles: Hiking works the major muscles in your legs, including the quadriceps, hamstrings, calves, and glutes. The uneven terrain and elevation changes help build strength and endurance in these muscles over time. Core: Maintaining balance on uneven surfaces engages your core muscles, contributing to overall strength. Endurance: Hiking longer distances or over challenging terrains also enhances muscular endurance, particularly in your legs and back. Thus, hiking is a combination of cardio and muscular endurance exercise, with some strength benefits, particularly in the lower body.

Toe Touches

Steps : 1.) Start off lying down with your back flat on an exercise mat or the floor, your arms lying across your sides with palms facing down and legs touching each other as this is your starting position. 2.) Slowly raise your legs till they are pointing in the air and then move your arms out so that they are fully extended at a 45-degree angle 3.) Make sure to keep your back flat on the floor, touching your toes with your fingers and squeezing your abdominals in the motion. 4.) Repeat for desired sets and repetitions.

Dumbbell Decline Fly

The Dumbbell Decline Fly is an effective exercise for targeting the lower portion of the pectoral muscles. Here’s how to perform it correctly: Setup: Adjust the bench to a decline angle of about 15-30 degrees. Sit on the bench with your feet securely positioned under the foot pads for stability. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Starting Position: Lie back on the bench with your head lower than your hips. Extend your arms above your chest with a slight bend in your elbows. The dumbbells should be positioned directly above your shoulders, palms facing each other. Engage Your Core: Tighten your abdominal muscles to maintain stability and prevent arching your back during the exercise. Lower the Dumbbells: Lower the dumbbells in a wide arc out to the sides, keeping a slight bend in your elbows throughout the movement. Your upper arms should remain parallel to the floor. Continue lowering the dumbbells until your elbows are at or slightly below chest level. You should feel a stretch in your chest muscles. Press the Dumbbells: Reverse the motion, bringing the dumbbells back up in the same wide arc, keeping the slight bend in your elbows. Squeeze your chest muscles at the top of the movement, bringing the dumbbells back to the starting position.

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.

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.

Barbell Seated Tricep Extension

The barbell seated overhead triceps extension exercise uses a barbell to isolate the triceps. Steps : 1.) Start by sitting on a short back chair with your feet firmly placed on the floor and your back straight. 2.) Grab an EZ, Curl bar or barbell with a grip about 6 inches apart. 3.) Raise the bar to arms length above your head and then lower the bar in an arc towards the floor behind your head. 4.) Hold this position for a count. 5.) Return to starting position and repeat for as many reps and sets as desired.