Exercise Database

Dumbbell Shoulder Raise

Steps : 1.) Start by standing up straight with your feet shoulder-width apart and your arms straight and in front of the body. Rest the dumbbells on the front thighs. 2.) Slowly raise your arms up until they are parallel with the floor. You will feel a stretch in the front of the shoulders. Maintain a tight core throughout the movement. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Trap Bar Shrugs

The trap bar shrug is an effective exercise for targeting the trapezius muscles and improving shoulder stability. Begin by standing inside the trap bar, with your feet hip-width apart or slightly wider. Ensure that the trap bar is centered with your body and that your grip on the handles is comfortable. Grasp the handles of the trap bar with a neutral grip (palms facing each other). You can adjust your grip width based on your comfort level, typically shoulder-width apart or slightly wider. Stand tall with your shoulders pulled back and your chest up. Keep a slight bend in your knees and maintain a straight line from your head to your hips throughout the exercise. Exhale as you elevate your shoulders towards your ears in a shrugging motion. Focus on contracting the trapezius muscles at the top of the movement. Avoid rolling your shoulders forward or rounding your upper back. Keep the movement controlled and within a comfortable range of motion. Hold the contracted position at the top of the movement for a brief moment, emphasizing the peak contraction in your trapezius muscles. Squeeze your shoulder blades together as you hold the top position to maximize muscle engagement. Inhale as you slowly lower your shoulders back down to the starting position. Keep the movement controlled and avoid letting the weight drop abruptly. Perform the desired number of repetitions, focusing on proper form and controlled movements.

Cable Reverse Grip Tricep Extension

Steps : 1.) Begin by attaching a bar to a low pulley cable machine and then lie with your back on an inline bench with your feet flat on the floor. 2.) Grab the bar and hold it just over your eyes with your arms extended and elbows bent. 3.) Begin to bend your elbows straight out and extend the bar out straight in front of you until you feel a stretch in your triceps. 4.) Hold this position for a count and return back to the start. 5.) Repeat for as many reps and sets 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.

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.

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.

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.

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.

Barbell Pullover

Steps : 1.) To begin this exercise; start off by lying on your back on a flat bench holding a weighted barbell above your chest with your arms slightly bent. 2.) Keeping your arms bent, slowly lower your arms behind your head until you feel a stretch on your chest then hold onto that position for a few seconds. 3.) Then return the barbell back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Cable Incline Press

Steps : 1.) Start by laying back on an incline bench facing away from a cable machine. 2.) Grab two cables and hold it both hands in an overhand grip, bringing the cables to about level with your pecs and elbows bent at 90-degrees. 3.) Once in position, slowly press and extend your arms straight out until you feel tension in your chest, and hold for a count. 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.

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.

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.

Cable Oblique Crunch

Steps : 1.) Start by standing with your side next to a high pulley cable machine with a grip attachment connected to the machine. 2.) Grasp the handle with one of your hands, with your feet shoulder width apart and the other arm rested at your side. 3.) Slowly pull down and rotate the body with the arm grasping the cable with your obliques until you feel a stretch in your core. 4.) Return back to the starting position and switch to the opposite side. 5.) Repeat for as many reps and sets as desired.

Kettlebell Figure Eight

Steps : 1.) To begin this exercise, take one kettlebell and place it between your legs, bending over and pressing your glutes out, keeping your back flat. 2.) Take the kettlebell and pass it between the legs to your other hand that is behind the legs. 3.) Repeat this motion with a figure eight motion. 4.) Repeat this exercise for as many repetitions as needed. 5.) You can also alternate the direction of which the kettlebells are passed between the legs.

Weight Plate Neck Flexion (Supine)

Steps : 1.) To begin this exercise; start off by lying face up with your back on a flat bench holding a weight plate in front of your head. 2.) With the plate rested on the front your head, slowly lower your neck down squeezing your shoulders and keeping the plate pressed lightly to the head. 3.) Then return back up to the starting position. 4.) Repeat this exercise for as many repetitions as needed