Exercise Database

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.

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.

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.

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.

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.

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.

Kettlebell One-Arm Swing

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then use the force to drive the kettlebell out and in front of your chest. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

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.

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.

Cable Standing Curl

Steps : 1.) Start by standing in front of a low pulley machine with a straight bar attached to it. 2.) Keeping your knees bent and back straight, grasp the bar with an underhand grip with your arms and hands extended. 3.) Make sure that you keep your upper arms tight up against your body and then slowly curl the bar up towards your chest until you feel tension on your biceps. 4.) Hold this position for a few seconds and then return back 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.

Chin-Up (Close Grip)

Steps : 1.) Start by standing in front of a pull-up bar and grabbing it with an overhand grip, keeping your hands about a foot apart. 2.) Lift your body off of the floor so that your feet are elevate off of the ground and slowly pull yourself up so that your chin is above the bar. 3.) Squeeze with your lats and hold for a count. 4.) Return back 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.

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.

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.

Machine Hammer Curl

Steps : 1.) Start by sitting on a bicep curl machine that has rotating handles. 2.) Rest your arms over the padding keeping them straight and grab onto the handles with a neutral (hammer) grip. 3.) Slowly elevate the handles up towards your shoulders, squeezing and isolating your biceps, and hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Seated Press

Steps : 1.) Start seated at either the end of a flat bench or bench press set-up with your feet on the floor in front of you, holding a weighted dumbbell in front of your chest at shoulder level. 2.) Slowly elevate the barbell up and above your head, squeezing your shoulders on the push up, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets 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