Exercise Database

Rotational Crunch

Steps : 1.) Start by laying with your back flat on the ground, knees bent and arms at your sides. 2.) Place one leg on top of the other with the lifted leg's ankle rested upon the bent knee and place your hands, interlocking your fingers, behind your head for support. 3.) Slowly twist the elbow on the opposite arm towards the elevated leg until you feel a stretch in your abs. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Wall Calf Stretch

Steps : 1.) Begin by standing in front of a wall, about a few feet away, placing one foot in front of your body as you lean towards the wall. 2.) As you lean closer with your body, rest your hands up against the wall keeping your heels, hips and head in a straight line as well as feet flat on the floor. 3.) Extend forward until you feel a stretch in your calves and then hold for 15 to 30 seconds. 4.) Return to the starting position and repeat for as many reps, sets and however long you desire.

Barbell Seated Calf Raise

The barbell seated calf raise is a version of the standard calf raise that uses a block and barbell. Steps : 1.) Start by placing a block on the floor about one foot in front of a bench. 2.) Rest a barbell across your upper thighs and then sit on the bench with the balls of your feet placed upon the block. 3.) While keeping the barbell rested across your thighs, slowly raise and lower your heels up as high as possible without lifting your foot off of the block. 4.) Repeat for as many reps and sets as desired.

Cable Wrist Curl (Reverse Grip)

Steps : 1.) Start by setting up either a straight or EZ bar on a low pulley cable machine, sit on a bench positioned in front of the machine and grab the bar using a reverse shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up so that you feel a stretch in your arms, squeezing your forearms and hold for a count. 3.) 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.

Barbell Behind the Back Shrug

Steps : 1.) To begin this exercise; start off by placing a barbell behind your back resting it slightly against your quads with your palms facing backwards. 2.) With your shoulders, raise the barbell so that it reaches your glutes and hold onto the position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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.

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.

Cable Decline Chest Fly

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a decline bench in between both machines. 2.) Grab onto both handles with an overhand grip and lay down on the decline bench, keeping your back flat on the bench and feet underneath the foot rests. 3.) Raise the handles above your head as this will be your starting position. 4.) Slowly lower and extend your arms out to your sides, feeling a stretch in your chest and hold for a count. 5.) Return back to the starting position and squeeze your chest. 6.) Repeat for as many reps and sets as desired.

Front to Back Leg Swings

Performing front-to-back leg swings is an excellent dynamic warm-up exercise that helps to increase flexibility, mobility, and blood flow to the lower body. Stand tall with your feet hip-width apart and your arms relaxed by your sides. Engage your core muscles by gently pulling your belly button towards your spine to stabilize your torso. If needed, you can use a wall or a sturdy object for support to maintain your balance during the exercise. Begin by swinging one leg forward in a controlled motion. Keep your knee straight but not locked. Swing your leg as high as comfortable, aiming for a gentle stretch in the hamstrings. After swinging your leg forward, smoothly swing it backward in the opposite direction. Again, keep your knee straight but not locked, and aim for a gentle stretch in the quadriceps by bending the knee, trying to kick your buttock with your heel. Focus on maintaining control throughout the movement. Avoid swinging your leg too forcefully or using momentum to lift it. The motion should be controlled and deliberate. After completing the desired number of repetitions on one leg, switch to the other leg and repeat the exercise. While swinging your legs, keep your upper body stable and avoid leaning excessively forward or backward. Your torso should remain upright throughout the exercise. Coordinate your breathing with the movement. Inhale as you swing your leg forward, and exhale as you swing it backward. Gradually Increase Range of Motion: As you warm up, gradually increase the range of motion of your leg swings. Try to swing your leg higher with each repetition, but only go as far as you can comfortably without straining.

Bench Crunch

The crunches with legs on a bench is one of the most common abdominal exercises that isolates the ab muscles. Steps : 1.) Lie on your back with your feet up on a bench, keeping your knees bent at a 90-degree angle, placing your hands across your chest or on either side of your head. 2.) Raise your head, shoulders and chest off the floor moving towards your knees, as you flex your spine. 3.) Hold the position for a moment and then lower to the starting position. 4.) Repeat for as many reps and sets as desired.

Boxing

Boxing is a combat sport in which two people fight one another with their fists, it is a great exercise that helps increase stamina, agility and strength while also helping you lose weight and tone your body.

Cable Flat Bench Fly

The cable flat bench fly is an excellent exercise for isolating the pectoral muscles, particularly the middle part of the chest. It also engages the shoulders and triceps. Here’s how to perform it correctly: Setup: Place the bench in the center of the cable machine. Set the pulleys to the lowest position. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Lie down on the bench with your feet flat on the floor. Grab the handles with an overhand grip (palms facing inwards). Extend your arms above your chest with a slight bend in your elbows, and your hands should be directly over your chest. Your arms should remain in this slightly bent position throughout the movement. Executing the Fly: Inhale and brace your core. Slowly lower the handles out to your sides in a wide arc, keeping the slight bend in your elbows. Lower your arms until they are level with your chest or slightly below, feeling a stretch in your chest muscles. Returning to Starting Position: Exhale and reverse the motion, bringing the handles back together in the same wide arc. Focus on squeezing your chest muscles as your hands come together over your chest. Keep the movement controlled to maintain tension on the chest muscles.

Machine Vertical Row (Reverse Grip)

Steps : 1.) Start by sitting on a vertical row machine grabbing the handles with an underhand, reverse, grip and keep your feet flat on the floor in front of you. 2.) Once in position, slowly pull the handles in towards your sides, squeezing your back and lat muscles, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Behind the Back Wrist Curl

Steps : 1.) Start by setting up either a straight or EZ bar on a low pulley cable machine and grab the bar behind your back using an underhand shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Shoulder Press

Steps : 1.) Start by standing in between a low pulley cable machines with two cables attached to the machine. 2.) Bend down, grab the cables and then bring them to your shoulders as this will be your starting position. 3.) Keeping your back straight, head up and chest up, extend through your elbows and push the handles up towards the ceiling over your head and feel the stretch in your shoulders. 4.) Hold for a count at the top then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Preacher Curl

The dumbbell one-arm preacher curl exercise is an intermediate-level bicep exercise where you use an incline bench to support the triceps and isolate the biceps. Steps : 1.) Begin seated at a preacher curl bench, grasping a dumbbell in your hand with your palms facing up. 2.) Extend your arm fully along the bench. 3.) Curl your arm up towards your chest, squeezing your bicep muscle. 4.) Pause for a moment and then return to the starting position and switch arms. 5.) Repeat for as many reps and sets as desired.

Dumbbell Single-Leg Cobra

Steps : 1.) Start by standing up straight with a dumbbell in each hand at your sides. 2.) Slowly raise one foot off of the floor so that it is about a few inches off of the floor, then lean forward keeping your arms straight and your shoulders flexed above your head. 3.) As you continue to lean forward, rotate your hands behind you slowly in an arc movement until you feet tension on your shoulders. 4.) Return back to the starting position, switch legs and repeat for as many reps and sets as desired.