Exercise Database

Kettlebell Farmer's Carry

The kettlebell farmer's carry is a simple yet effective exercise for developing grip strength, core stability, and overall strength. Stand upright with your feet shoulder-width apart. Place a kettlebell on the ground next to each foot. Engage your core muscles to stabilize your spine. Imagine drawing your belly button in towards your spine. Bend at the hips and knees, maintaining a flat back and neutral spine. Reach down and grip the handles of the kettlebells firmly. With a strong grip and engaged core, lift the kettlebells off the ground simultaneously. Keep your shoulders back and down, and avoid rounding your upper back. Once the kettlebells are lifted, stand up tall with your shoulders pulled back. Hold the kettlebells by your sides with your arms fully extended. Begin to walk forward in a controlled manner. Take short, quick steps while keeping your posture tall and your core tight. Focus on maintaining an even pace and avoiding excessive swaying or leaning to either side. Keep your shoulders square and level throughout the exercise. Engage your core muscles to prevent excessive side-to-side movement. Focus on gripping the handles of the kettlebells tightly throughout the carry. Continue walking for a predetermined distance or time, depending on your fitness level and goals. If you're new to the exercise, start with shorter distances and gradually increase as you become more comfortable and stronger. Once you've completed the desired distance or time, carefully lower the kettlebells back to the ground.

Barbell Calf Raise

Steps : 1.) Begin by setting up a barbell with the amount of weight that you would like to use for this exercise and rest the barbell across the top of your upper back. 2.) Slowly lean forward and raise your heels up off of the floor, pushing up as high as possible squeezing your calves at the top of the movement. 3.) Hold for a two count then return back to the starting position. 4.) 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.

Leg Pull-In

Steps : 1.) To begin the exercise, have your back flat on the floor and legs extended with palms down by your side. 2.) Take your knees and curl up, pulling your thighs toward your chest as you exhale. 3.) Once your knees have hit the chest level, squeeze your abs and hold for a few seconds. 4.) Release your contraction and return back to the starting position inhaling down. 5.) Repeat this exercise for as many repetitions as needed.

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.

Cable Reverse Crossover

Steps : 1.) Start by setting up handles on a cable pulley machine at chest level height and stand up straight in between both machines. 2.) Grab onto the handles with opposite handles and extend them out in front of your body so that your hands are completely extended out to the sides, this will be your starting position. 3.) Slowly let the cables return inward so that you are hugging your body and feeling a stretch in your back. 4.) Squeeze and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Split Squat

A split squat is a lower body exercise that works one leg at a time. Start with your feet hip-width apart. Place your right foot forward and the left foot behind your body. Keep your hands on your hips. Keep your back straight and lower your left knee (back leg) toward the floor. Try to get the knee of your front leg to a 90-degree angle and keep your front knees behind your toes. Before the left knee (back leg) touches the floor, press down on your right foot to pull back on the right knee. Then return to the starting position.

Dumbbell Bent-Over Row (Palms in)

Steps : 1.) Start by standing up straight with your feet shoulder width apart, arms at your sides with a dumbbell in each hand. 2.) Slowly bend your body towards the floor so that you are almost parallel to the ground and knees slightly bent. 3.) Bring the dumbbells out towards your sides but at level with your lower chest, extending your elbows back behind you and squeezing with your 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.

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.

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.

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.

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.

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.

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.

One-Arm Hang

Steps : 1.) To begin this exercise; start off with one hand grabbing onto a pull-up bar with your palms facing outwards. 2.) Keep your feet flat on the floor and put all of the weight upon your hand holding for 15 seconds. 3.) Repeat this exercise for as many repetitions as needed.

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.

Dumbbell Seated Calf Raise

Steps : 1.) Start by sitting down on the end of a flat bench with a block or step positioned right in front of you, and hold a dumbbell on both of your legs. 2.) Dip your heels down towards the floor as far as possible as this will be your starting position. 3.) Keeping the dumbbells firmly pressed up against your knees, slowly raise your heels up off of the floor as far as possible squeezing your calves 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.