Exercise Database

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.

Dumbbell Bicep Curl (Reverse Grip)

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in each hand with a palms down reverse grip. 2.) Slowly elevate the dumbbells up to your shoulders, squeezing your forearm, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Bodyweight Step-Up

Steps : 1.) Start by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and step up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) 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.

Aerobics

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

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.

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.

Smith Machine Stiff-Leg Deadlift

Steps : 1.) To begin this exercise; start off by setting the bar on the smith machine so that it is parallel with your thighs and hold on with a palms forward grip. 2.) Take the bar off of the machine, while keeping your knees straight, lower the barbell down right above your feet and squeeze tightly upon your hamstrings. 3.) Then start lifting your chest and body back up when you feel your hamstrings stretch. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

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.

Weight Plate Wall Sit

The weight plate wall sit is a variation of the traditional wall sit exercise that adds resistance to increase the challenge for your lower body muscles, particularly the quadriceps, hamstrings, and glutes. Stand with your back pressed firmly against the wall. Walk your feet out and slide your back down the wall until your knees are bent at a 90-degree angle, or as close to 90 degrees as possible. Your feet should be positioned slightly wider than shoulder-width apart, and your knees should be aligned with your ankles. With your hands gripping the weight plate in front of your chest, keep your elbows bent and close to your body. Ensure that the weight plate is held securely and does not slip during the exercise. Brace your core muscles to stabilize your spine and maintain proper posture throughout the exercise. Hold the wall sit position with your knees bent at a 90-degree angle and your back pressed against the wall. Keep your chest lifted, shoulders back, and gaze straight ahead. Ensure that your weight is distributed evenly through your feet, with the majority of the pressure on your heels. Hold the wall sit position for a predetermined amount of time, such as 20-30 seconds, or longer if you're more advanced. Focus on breathing steadily throughout the hold, inhaling through your nose and exhaling through your mouth. After completing the hold, slowly push through your heels and straighten your legs to return to the standing position against the wall. Keep your back pressed against the wall as you rise up. Take a short rest period before repeating the exercise for additional sets or hold times. Aim to perform 2-3 sets of wall sits, holding each position for the desired duration.

Barbell Seated Tricep Extension

The barbell seated overhead triceps extension exercise uses a barbell to isolate the triceps. Steps : 1.) Start by sitting on a short back chair with your feet firmly placed on the floor and your back straight. 2.) Grab an EZ, Curl bar or barbell with a grip about 6 inches apart. 3.) Raise the bar to arms length above your head and then lower the bar in an arc towards the floor behind your head. 4.) Hold this position for a count. 5.) Return to starting position and 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.

Machine Assisted Pull-Up (Hammer Grip)

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 a neutral hammer 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.

Cable Standing Row

Steps : 1.) Start by standing in front of a low pulley cable machine and grabbing onto a narrow grip. 2.) Keep your knees bent and shoulder width apart then slowly pull the bar back, making sure that your elbows bend in towards the sides as you bring the bar in to your pecs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for as many reps and sets desired.

Decline Bench Leg Raise

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull both legs up towards the ceiling as high as possible until you feel a stretch in your abs. 3.) Then return your legs back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated Alternating Hammer Curl

Steps : 1.) Start off setting up an flat bench and then sit down on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in an neutral grip with your palms facing inward, then slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Machine One-Arm Pulldown

Steps : 1.) Start by sitting on an iso lateral pulldown machine with your feet flat on the floor in front of you and thighs rested underneath the padding for stability. 2.) Reach up and grab one handle with an overhand grip as this will be your starting position. 3.) Slowly pull down, bringing the handle to your side and squeeze with your back and lat muscles. 4.) Hold for a count then return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Bicep Curl

Steps : 1.) Start by standing up straight, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an underhand grip with your palms facing up, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.