Exercise Database

Dumbbell Hammer Shoulder Press

Steps : 1.) To begin this exercise; start off by taking a dumbbell in each hand and keep your arms extended down with your palms facing inward. 2.) Take the dumbbells and slowly lift them until they are extended overhead. 3.) Hold onto this position for a few seconds then lower the weights down into a 90-degree push position. 4.) Repeat this exercise for as many repetitions as needed

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.

EZ Bar Incline Tricep Extension

The EZ Bar incline triceps extension exercise is a version of the triceps extension that uses gravity to increase the resistance of the exercise. Steps : 1.) Start by grabbing onto a barbell with a close grip (4 to 6 inches apart) and lie on an incline bench, holding the barbell over your head, as this will be your starting position. 2.) Slowly lower your arms in an arc until your forearms touch your biceps and you feel a stretch in your tricep muscles. 3.) Hold this position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as you desire.

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 Wrist Curl (Palms Down)

Steps : 1.) Start by placing the barbell on the floor in front of a flat bench. 2.) Sit down on the bench with your legs shoulder width apart. 3.) Use your hands to grab the barbell and bring it up so that your forearms are resting against your thighs with palms downward. 4.) Start out by curling your wrist upwards and exhaling. 5.) Slowly lower your wrist back down to the starting position while inhaling. (Do not move your arms or legs during the exercise.) 6.) Repeat for the desired amount of reps.

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

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

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.

Kettlebell Front Squat

Steps : 1.) To begin this exercise; start off by clean pressing two kettlebells to your shoulders. 2.) Then squat down as low as you can as in a normal full squat and hold down for a few seconds when you reach the bottom. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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.

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.

Barbell Rack Pull

Steps : 1.) Start by setting up a power rack with a barbell rested upon pins just below your knees and then position yourself right against the bar. 2.) Bend slightly in the knees just as in a deadlift position and while keeping your head looking forward, extend upward through your hips pulling the bar up until you lock with your knees. 3.) Straighten out, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Extended Arm Child Pose

Steps : 1.) Start off with placing your hands and knees on the floor keeping your feet extended and hands underneath your shoulders. 2.) Take your right hand and place it underneath your left and slowly sit back onto your heels. 3.) Move your head forward in the direction of your stretch and hold this position for 5 to 10 breaths. 4.) Return back to the starting position and repeat with the opposite side.

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.

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.

Barbell Zercher Squat

The barbell zercher squat is a variation of the squat exercise that is similar to the front squad and helps build the upper muscles of the quadriceps. Steps : 1.) Start by lifting a barbell off of a weight rack, placing it across your chest and holding it with your arms crossed. 2.) Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward. 3.) Drawing your abs in descend slowly by bending at the knees and hips in a squatting motion. 4.) Lower yourself as far as you can control without letting your body shift towards your toes. 5.) Pause in the downward position and slowly return upright to the starting position. 6.) Repeat for as many reps and sets as desired.

Mountain Biking

Mountain bikin is a sport that consists of riding outdoors, mostly off-road courses and over rough terrain. It requires stamina, core strength, endurance, balance, coordination and handling skills.

Dumbbell Seated Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip at your sides. 2.) Slowly elevate both of your arms up towards the ceiling, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.