Exercise Database

Cable Pulldown Bicep Curl

Steps : 1.) Start by sitting on a lat pulldown machine, with your knees underneath the padding, feet flat on the floor and hands gripping the bar with a close underhand grip. 2.) Slowly curl the bar down and behind your head, isolating your biceps, and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kneeling Hip Flexor

Steps : 1.) Begin by kneeling on the ground or mat keeping one knee on the floor and the opposite knee bent and foot flat on the floor. 2.) Tighten up on your glutes and then do a pelvic tilt rocking on your back leg and hold for 15 to 30 seconds. 3.) Switch legs and repeat.

Dumbbell Lateral Raise (Prone)

The Dumbbell Lateral Raise (Prone) is an effective exercise for targeting the deltoid muscles, particularly the rear delts. Here’s a step-by-step guide to performing this exercise correctly: Setup: Set an incline bench to about 30-45 degrees. If you don’t have an incline bench, you can perform this exercise while lying face down on a flat bench or on the floor. Grab a pair of dumbbells with a neutral grip (palms facing each other). Starting Position: Lie face down on the bench with your chest supported and feet planted firmly on the floor for stability. Allow your arms to hang down straight from your shoulders, holding the dumbbells with a slight bend in your elbows. Execution: Engage your core and keep your neck in a neutral position (in line with your spine). Lift the dumbbells out to the sides in a wide arc, leading with your elbows and squeezing your shoulder blades together. Raise the dumbbells until your arms are roughly parallel to the floor. Your elbows should remain slightly bent throughout the movement. Pause briefly at the top of the movement, focusing on squeezing your rear delts. Lowering the Weights: Slowly lower the dumbbells back to the starting position in a controlled manner, maintaining the slight bend in your elbows. Avoid swinging the weights or using momentum to lift them.

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.

Seated Floor Hamstring Stretch

Steps : 1.) Start by sitting on a mat with one foot extended out in front of you, toes pointed towards the ceiling, and the other leg bent inwards against the opposite leg's inner thigh. 2.) Slowly lean forward and reach for your extended ankle until you feel a stretch in your hamstring. 3.) Hold this position for 15 to 30 seconds and then return back to the starting position. 4.) Repeat for as many reps, sets and duration as you desire.

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.

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.

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.

Band Cross-Over

The exercise band cross-over, often referred to as the resistance band crossover, is a great exercise for targeting the chest muscles. Here's a step-by-step guide on how to perform it: Setup: Attach the resistance bands to a sturdy anchor point at chest height. Ensure the bands are securely fastened to prevent any accidents. Starting Position: Stand facing away from the anchor point with a handle in each hand. Step forward to create tension in the bands. Your arms should be outstretched to the sides with a slight bend in your elbows. This is your starting position. Body Position: Position your feet shoulder-width apart. You can place one foot slightly forward for better balance. Engage your core muscles to keep your body stable and maintain a straight posture. The Movement: Exhale as you bring the handles together in front of you in a hugging motion, keeping a slight bend in your elbows. Your hands should meet in front of your chest, with palms facing each other or slightly downward. Hold the position for a brief moment, squeezing your chest muscles. Return to Start: Inhale as you slowly return your arms to the starting position, maintaining control and tension in the bands throughout the movement.

Smith Machine Single-Leg Calf Raise

Steps : 1.) Start off setting up a smith machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar. 2.) Position yourself underneath the bar so that the bar is racked on the top of your back muscles. 3.) Step up on the block or step with your right foot that the ball of your foot is rested upon the platform and keep your other leg extended behind you. 4.) Release the bar from the rack and slowly lower your heel down towards the floor, then elevate your heel up towards the ceiling as far as possible squeezing your calf. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Cable One-Arm Tricep Extension

Steps : 1.) Start by setting up a low cable pulley machine with a handle, then grab the handle and extend it above your head while turning away from the machine. 2.) Keep your palm facing away from the machine and then lower the weight back behind your head, squeezing your tricep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Clean and Jerk

Steps : 1.) To begin this exercise; start off with a weighted barbell in front of your feet and raise it slightly so that it is parallel with your shins. 2.) Lower your hips and bend your knees a bit while keeping your back straight so that the weight of the bar is rested upon your heels 3.) Pull up on the bar so that it reaches the mid-thigh position then perform a jumping movement, which you extend your knees and hips allowing the bar to move upward. 4.) Keep the bar pressed up and rested against your palms and shoulders. 5.) Then while in a full squat position push your torso upward thrusting with your hips, quads and heels keeping your knees bent slightly and straighten out your back. 6.) With the barbell pressed up overhead, spread your legs out with one leg stretched out a bit forward and the other pushed back slightly maintaining the clean press overhead. 7.) Hold onto this position for a few seconds. 8.) Return back to the starting position by letting the barbell roll down off of your shoulders and lightly bring it back down to the floor. 9.) Repeat this exercise for as many repetitions as needed

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.

Dumbbell One-Arm Bench Press

The dumbbell one arm bench press is a very advanced exercise that is mostly used by body builders and power lifters to build stronger pectoral muscles. Steps : 1.) Start off lying with your back flat on the bench with your feet placed firmly on the floor in front of you. 2.) Grab a dumbbell in one hand and bring it up to the side of your chest as this will be your starting position. 3.) Once in position, extend your arm straight out in front of you, pressing the dumbbell up until your arm is straight, elbow is locked and you feel a stretch in the chest muscle. 4.) Hold this position for a count and then in a controlled motion, lower the weight back down to the starting position. 5.) Switch arms and repeat for as many reps and sets as desired.

Barbell Hack Squat

The barbell hack squat exercise is a variation of the basic squat that focuses more on strengthening and building the quad muscles Steps : 1.) Start by placing a barbell on the floor just behind your legs, standing with your feet shoulder width apart and your toes pointing forward 2.) With your feet firmly placed on the floor reach down and grasp the barbell from behind with and overhand grip. 3.) Lift the barbell by extending your hips and knees, be careful not to lock your knees. 4.) Squat down until your thighs are parallel to the floor and hold the position for a count. 5.) Slowly raise yourself up to starting position. 6.) 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 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.

Forearm Plank with Hip Abduction

Steps : 1.) Start off on your hands and toes in a modified push-up position. Next, place both forearms on the ground and extend both legs transitioning to a plank. 2.) Take one of your legs and bring them out to the side of your body (hip abduction), keeping it parallel to the floor, holding the position for a few seconds. 3.) After feeling tension in your core, bring the leg back to the center and then return to the starting position. 4.) Repeat this motion with the opposite leg and continue to alternate. 5.) Perform as many reps and sets as desired.