Exercise Database

Knees to Chest Hug

Steps : 1.) Start by laying with your back on a mat and knees pulled up towards your chest. 2.) Then place your arms underneath your knees and pull them towards your shoulders, feeling a stretch in your lower back and glutes. 3.) Hold this position for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as many reps and duration 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.

Weighted Bench Dip

Steps : 1.) Sit on inside of one of two benches placed parallel, slightly less than leg's length away. 2.) Place hands on edge of bench. Straighten arms, slide rear end off of edge of bench and position heels on adjacent bench with legs straight. 3.) Perform a dip lowering your self while inhaling. 4.) Lift your self back up and exhale at same time. 5.) Repeat for the desired amount of reps.

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 Bent-Over Tricep Extension

Steps : 1.) To begin this exercise; start off with a dumbbell in each hand, bend your knees and bring your upper body down and forward. 2.) Keep the arms at your waist with dumbbells parallel from the floor. 3.) Then take the arm and lift the weight up and behind your back squeezing your triceps tightly. 4.) Hold the position for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

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.

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

Seated Bench Leg Pull-In

Steps : 1.) Start off with your body sitting at the end of a flat bench and your legs stretched out in front of you. 2.) Keep the upper half of your body leaning back. 3.) Take your knees and curl up, pulling your thighs toward your chest as you exhale. 4.) Once your knees have hit the chest level, squeeze your abs and hold for a few seconds. 5.) Release your contraction and return back to the starting position inhaling down. 6.) Repeat this exercise for as many repetitions as needed.

Band Lateral Raise

Steps : 1.) To begin this exercise; stand on a band so that it is evenly distributed to be pulled by each arm. 2.) Grab the handles and keep you arms down and rested at your side. 3.) Then using your shoulders, raise the hands above your sides so that they are at shoulder level then lower the handles back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Medicine Ball Overhead Slam

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms behind your head holding a medicine ball. 2.) Raise the ball above your head fully extending your body and arms. 3.) With your force, slam the ball into the ground in front of you as hard as you can and follow through. 4.) With the follow through receive the ball from the bounce up. 5.) Repeat for as many reps and sets as desired.

Cable Reverse Wood Chop

Steps : 1.) Start by standing with your feet shoulder width apart and your knees slightly bent holding a low pulley cable at about knee level to one side of your body. 2.) Slowly bring the cable up in a diagonal direction, raising the cable over your head and shoulders, squeezing your oblique muscles. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable V-Bar Row

Steps : 1.) Start by setting up a V-Bar attachment to a high pulley cable machine and stand in front of the machine with your feet shoulder width apart. 2.) Grab the handles with a neutral grip and slowly pull the bar in towards your chest, feeling a stretch in your back and lat muscles. 3.) Squeeze and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Pistol Squat

Steps : 1.) To begin this exercise; start off by picking up a kettlebell with two hands and holding it against your chest right below your neck. 2.) Take one leg and hold it off of the floor and with the other leg begin to squat down and bend at the knee. 3.) While squatting down hold the kettlebell in front of your chest and hold the position when you get close to the ground. 4.) Using the force from your heel push yourself back up. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed

Dumbbell Push Press

The dumbbell push press is a compound exercise that targets multiple muscle groups, including the shoulders, triceps, and core. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Your palms should be facing inward, and your elbows should be bent with your upper arms parallel to the floor. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. Keep your chest up and shoulders back. Bend your knees slightly and lower your body into a partial squat position. Keep your weight in your heels, and ensure your knees do not extend beyond your toes. Explosively extend your knees and hips to drive the dumbbells upward. This generates momentum to help press the weights overhead. As you drive upward, straighten your arms and press the dumbbells overhead until your arms are fully extended. Once your arms are fully extended overhead, lock out your elbows and hold the weights briefly at the top of the movement. Slowly lower the dumbbells back to the starting position by bending your elbows and allowing your arms to come back down to shoulder height. Control the descent of the weights to avoid any sudden jerking or swinging motions. Perform the push press for the desired number of repetitions, focusing on maintaining proper form and control throughout each repetition.

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.

Downward Facing Dog

Steps : 1.) Begin this position on all fours with your hands directly underneath your shoulders. 2.) Push up with your hips towards the ceiling whilst extending your legs back. 3.) Keep a straight line from your arms to through your spine and your tailbone down through your legs. 4.) Hold this position for around 5 to 10 breaths, return to the starting position and repeat.

Dumbbell Alternating Arnold Press

Steps : 1.) Start by standing up straight with feet shoulder width apart and holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder level and twist your palms so that they are facing in towards your body. 3.) From there raise one dumbbell above your head, while keeping the other one still, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position and repeat with the opposite hand. 5.) Repeat for as many reps and sets as desired.

Scorpion

Steps : 1.) Start lying facedown on the floor in a "T" position. 2.) Take your hips and rotate them to the left and extend your right leg and knee slowly across your body towards your left hand. 3.) Hold this position and return back to the starting position.