Exercise Database

Dumbbell Prone Incline Shrug

Steps : 1.) To begin this exercise; start by lying on your stomach on an incline bench holding a dumbbell in each hand with your hands reaching towards the floor. 2.) Pull up using your shoulders lifting the dumbbells off the floor up towards the outer chest. Squeeze your back tightly for a few seconds before returning back to the starting position. 3.) Repeat this exercise for as many repetitions as needed.

Hip Stretch

Steps : 1.) Start by sitting on the floor with one leg extended out in front of you, the other bent and crossed over the extended leg. 2.) Keep one hand on the floor and the other rested upon the bent knee. 3.) Slowly rotate your upper body in the direction of the bent leg until you feel a stretch on the lower back. 4.) Hold for 15 to 30 seconds then switch sides. 5.) Repeat for as many reps and duration as desired.

Cable Standing Leg Curl

The standing leg curl exercise works the hamstring as well as the muscles on the back of the thighs. Steps : 1.) Start off standing at a leg curl machine adjust the rear footpad so it is just above your ankle. 2.) Grasp the handles of the machine for support and draw your abs in. 3.) Raise your foot up towards your back slowly in a controlled motion. 4.) Return to the starting position and change legs. 5.) Repeat for as many reps and sets as desired.

Aerobics

Aerobic Exercise focuses upon cardiovascular fitness, muscle strength and endurance by performing aerobic workouts.

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

Bodyweight Wall Squat

Steps : 1.) Start by positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent. 2.) Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Tate Press

The dumbbell tate press is an advanced tricep exercise that moves the muscle differently but still targets and builds the tricep muscle. Steps : 1.) Start by lying flat on a bench with your head at one end and your feet firmly planted on the floor at the other end. 2.) Hold a dumbbell in each hand so your palms are faced towards your feet. 3.) Drawing your abs in and keeping your back on the bench, raise the weights to the center of your chest. 4.) Without moving elbows, slowly raise your arms up and out contracting your triceps. 5.) Repeat for as many reps and sets as desired.

Dumbbell Preacher Hammer Curl

The dumbbell preacher hammer curl exercise combines a hammer curl with a preacher bench to isolate the bicep muscle and build bigger arms. Steps : 1.) Start off by adjust the seat of the bench so your arms are level with the top of the bench. 2.) Grab a dumbbell in each hand with your palms facing each other, shoulder-width distance apart and extend your arms fully along the bench. 3.) Keeping your arms and elbows on the bench at all times, curl the dumbbells up towards your head, squeezing and isolating the bicep. 4.) Hold for a count and then lower the bar back to starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Bench Press (Close Grip)

The smith machine close grip bench press exercise uses a close grip to isolate the triceps and also work the chest muscles. Steps : 1.) Start off by placing a flat bench in the middle of a smith machine. 2.) Using a close grip, hands about 6 inches apart, unlatch the bar and lower it towards your chest. 3.) Pause just before the bar hits your chest and raise the bar by extending your arms to the starting position. 4.) Repeat for as many reps and sets as possible Tips : 1.) Refrain from bouncing the bar off of your chest as this is improper form and could lead to injury.

Smith Machine Upright Row

A Smith Machine Upright Row is an exercise that targets the shoulders and upper trapezius muscles. Here's a step-by-step guide on how to perform it correctly: Set Up: Position the barbell on the Smith machine at a height that is just below your thighs when you are standing upright. Add the appropriate amount of weight to the barbell. Position Yourself: Stand with your feet shoulder-width apart. Grasp the barbell with an overhand grip (palms facing down), hands about shoulder-width apart. Stand straight with your core engaged and knees slightly bent. Starting Position: Unlock the bar from the Smith machine by rotating it or releasing the safety latches, depending on the machine model. Let the bar hang down in front of you with your arms fully extended but not locked out. Your shoulders should be relaxed, and the bar should be close to your thighs. Execution: Lift the barbell straight up towards your chin, leading with your elbows. Keep the bar close to your body. Your elbows should be higher than your forearms throughout the movement. Continue lifting until the bar reaches just below your chin or until your upper arms are parallel to the floor. Do not raise the bar too high as this can cause shoulder impingement. Lowering the Bar: Slowly lower the bar back to the starting position in a controlled manner. Ensure that you keep the tension in your shoulders and upper traps throughout the movement. Breathing: Inhale as you lift the bar up. Exhale as you lower the bar down.

Decline Bench Weighted Twist

Steps : 1.) Start by laying with your back flat on a decline bench holding a weight plate or dumbbell to your chest and placing your feet underneath the padded foot rests. 2.) While keeping your back straight, slowly lean up so that your back creates a 90-degree angle with the bench and push the weight out directly in front of you. 3.) Begin by twisting at your mid section bringing the weight over to one side until you feel a stretch in your abs, then return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Wrist Roller

Steps : 1.) To begin, stand straight with feet shoulder length apart and grab a wrist roller using a palms down grip. 2.) Slowly lift both arms until they are fully extended and parallel to the floor in front of you. 3.) Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller. 4.) Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion to the starting position. 5.) Repeat for the desired number of reps and sets.

Cable Rope Deltoid Row

Steps : 1.) To begin this exercise; start off in the same position as a seated cable row in front of a cable machine. 2.) Taking an overhead rope, grab it with an overhand grip keeping your back straight and knees bent. 3.) Then pull the cable towards your chest bringing your elbows pushed out towards the sites holding on for a few seconds squeezing tightly. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Reverse Hyper (Flat Bench)

Steps : 1.) Begin by laying face down in a prone position on a bench with your toes touching the floor and legs extended out straight behind you. 2.) Once in position, pull your legs up towards the ceiling until you feel tension in your glutes. 3.) Hold for a two count before bringing your legs back down to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Ab Rollout

The Barbell Ab Rollout is a highly effective exercise that targets the entire core, particularly the rectus abdominis, obliques, and lower back. It also engages the shoulders and arms. Here’s how to perform a Barbell Ab Rollout correctly: Setup: Load a barbell with weight plates that can roll smoothly on the floor. Kneel on an exercise mat to protect your knees. Starting Position: Position the barbell in front of you and grip it with an overhand (pronated) grip, hands shoulder-width apart. Your shoulders should be directly over the barbell. Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Slowly roll the barbell forward, extending your arms and allowing your body to move forward as well. Keep your back straight and core tight. Roll out as far as you can while maintaining a straight line from your head to your knees (or toes if performing a more advanced variation). Avoid letting your hips sag or your back arch excessively. Breathing: Inhale as you roll out. Top Position: At the extended position, your body should be in a straight line, parallel to the floor, with your arms fully extended.Pause briefly, ensuring your core is fully engaged and your back is not sagging. Returning to Start: Using your core muscles, pull the barbell back towards your knees (or feet), rolling back to the starting position. Exhale as you return to the starting position.

Dumbbell Bent-Over Row (Palm in)

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a dumbbell in each hand holding with a neutral grip. 2.) Slowly and slightly lower your back towards the ground so you feel tension in your lower back and then slowly elevate the dumbbells up towards your chest. 3.) Squeeze your back in the process, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Spider Curl

The spider curl exercise utilizes the straight side of a preacher bench to increase the range of motion of the exercise. Steps : 1.) Start off by taking a preacher bench and turning it around so that you are leaning up against the angled side. 2.) Grab onto a barbell with a palms up close grip, then lean up against the bench and lower the bar on the flat side and fully extend your arms. 3.) Slowly curl the bar up, isolating the biceps, until they touch your forearms. 4.) Hold onto this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Lat Pulldown (Reverse Grip)

Steps : 1.) Start by sitting on a lat pull down machine, grabbing the handles with an underhand reverse grip, keeping your knees positioned underneath the padding and feet flat on the floor. 2.) Once in position, slowly pull down on the handles and bring them down towards your sides, squeezing with your lat and back muscles. 3.) Hold for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.