Exercise Database

Tricep Stretch

Steps : 1.) Stand straight up with your arms at your sides and feet close together. 2.) Reach up with both hands and extend them up and behind your head. 3.) Then with one of the hands, reach over and press upon the other hand, feeling an extension and stretch in your triceps. 4.) Hold onto this stretch for 15 to 30 seconds and repeat with the opposite arm.

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 Bench Press (Wide Grip)

The barbell wide grip bench press exercise is a great exercise for the pectoral muscles and uses a wider grip to focus upon the outer portion of the chest. Steps : 1.) Lie flat on a bench with your feet flat on the floor. 1.) Begin with your back flat on a bench with your feet flat on the floor in front of you and grabbing onto the barbell with a wider than shoulder-width grip as this will be your starting position. 2.) Lift the bar up and off of the rack, bring it over your chest and slowly lower it until it is just above your body and you feel a stretch in your chest muscles. 3.) Hold for a count then extend your arms upward and raise the bar straight up over your chest. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your abs drawn in and your back flat on the bench throughout this exercise. 2.) Refrain from bouncing the barbell off of your chest as this is improper form and can lead to injury.

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

Cobra

Steps : 1.) Start by laying face down on the floor (prone position) with your arms by your sides. 2.) Squeeze your glutes lifting your chest off of the floor with your arms behind you and thumbs pointed towards the ceiling. 3.) While in the elevated position, pause and hold for a few moments then return back to the starting position. 4.) Repeat for as many reps and sets desired.

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.

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.

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.

Cable Rear Lateral Raise

The Cable Rear Lateral Raise is a great exercise for building strong shoulders and targeting the rear deltoids. Using a cable machine offers consistent resistance, making this exercise effective for muscle development. Here’s how to perform it correctly: Setup: Position a bench between two cable machines. Attach handles to the low pulleys of both cable machines. Stand between the cables, facing away from the machines. Reach back and grip the handles with the opposite hands, crossing your arms behind your back. Starting Position: Sit down on the bench with your feet positioned forward. Ensure your arms are crossed under your thighs, holding onto the handles. Lean forward slightly until your chest is either touching or just above your knees. This position ensures tension on the cables. Executing the Rear Lateral Raise: Inhale and engage your core for stability. Keeping your arms straight, slowly pull the handles outward and upward, away from each other, until they are parallel to the ground. Focus on using your shoulder muscles to perform the movement, rather than relying on momentum. Holding the Position: Hold the raised position for a brief moment, focusing on squeezing your shoulder blades together to maximize the contraction in your rear deltoids. Returning to Starting Position: Exhale and slowly lower the handles back to the starting position, controlling the movement to maintain tension on the shoulder muscles. Ensure your arms remain crossed under your thighs throughout the exercise.

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.

Weight Plate Shrug

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a slight bend in your knees, holding a weight plate in each hand and letting your arms hang down at your sides. 2.) Once you have secured the weight plates in place, slowly shrug your shoulders as high as you can and hold the position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

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.

Side Bridge

The side bridge exercise is a great core workout to improve strength and conditioning. Steps : 1.) Start by lying on one side of your body with your legs bent and your forearm perpendicular to your body. 2.) Once in position, draw your abs in and slowly raise yourself up so that you are balanced on your forearm. 3.) Hold onto this position for a count, squeezing your abdominals and then return back to the starting position.

Bodyweight Rear Lunge

Steps : 1.) Start by standing up straight with a slight bend in your knees and arms at your sides. 2.) Step behind you with one of your legs while maintaining your balance and squat down through your hips. 3.) Lower yourself down towards the ground so that your front knee is parallel with the ground and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

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 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.

Bodyweight Walking Lunge

Steps : 1.) Start by standing up straight with your knees slightly bent and arms at your sides. 2.) Step forward with your left leg and squat down through your hips driving your body down towards the floor, squeezing your quads. 3.) Hold for a count then continue moving forward by alternating the lunge with the opposite leg and repeating the motion. 4.) Repeat for as many reps and sets as desired.