Exercise Database

Split Jump

Steps : 1.) Start in a lunge position with one foot forward with knee bent and the rear knee barely touching the ground. 2.) Quickly extend through your legs and jump up as high as possible bringing your legs together. 3.) On the return back down, move your legs back to their initial position as you land and absorb the impact. 4.) Return back to the starting position and repeat for as many reps and sets as desired

Cable Rope Row to Neck

Steps : 1.) To begin this exercise; start off by sitting down on a low pulley row machine and grab the ends of the rope with a palms-down grip keeping your back straight and knees slightly bent. 2.) Take the rope and start to lift it towards your neck, bending your elbows on the way up keeping your arms parallel to the floor. 3.) Hold this position for a few seconds then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Jump Squat

Steps : 1.) Start by standing up straight, feet shoulder width apart and holding a dumbbell in each hand at your sides with a neutral grip. 2.) Slightly bend with your knees, keeping your back straight and chest pushed out. 3.) Squat down until your thighs are parallel with the floor, then explode upward driving the balls of your feet into the floor and jumping as high as possible then returning back to the squatting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Bent-Over Row (Palms in)

Steps : 1.) Start by standing up straight with your feet shoulder width apart, arms at your sides with a dumbbell in each hand. 2.) Slowly bend your body towards the floor so that you are almost parallel to the ground and knees slightly bent. 3.) Bring the dumbbells out towards your sides but at level with your lower chest, extending your elbows back behind you and squeezing with your back. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Abdominal Hip Roll

Steps : 1.) Start by laying down on your back flat on the floor keeping your arms straight out and wide to your sides and feet extended out in front of you in a "T" position. 2.) Slowly raise your knees up until they are at thigh level and create a 90-degree angle to the floor, then begin by twist at your hips and lowering your knees towards the floor in a pendulum motion. 3.) Don't pause when you reach the bottom, instantly return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Cable Deadlift

Steps : 1.) Start by attaching a bar to a low pulley cable machine and standing in front of it with your feet shoulder width apart and back straight. 2.) Bend down and grab the bar with an overhand grip and slowly lift the bar up towards upper thigh level, keeping your back, arms and legs straight through the motion. 3.) Hold this position for a count then return back to the start. 4.) Repeat for as many reps and sets desired.

Kettlebell Row

Steps : 1.) To begin this exercise; start off with keeping two kettlebell right in front of you, bending your knees and pushing your glutes out. 2.) Take both of the kettlebells and pull them up towards your stomach using both your shoulders and back. 3.) As you reach your torso, squeeze your back tightly and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Handstand Push-Up

Steps : 1.) Start with your back up against a wall, then bend forward placing both hands on the floor in front of you shoulder width apart. 2.) Slowly kick your feet up against the wall, still keeping your arms straight, and walk your way up the wall with your feet so that your legs and arms are fully extended. 3.) Make sure that your body is straight and balanced before you move onto the next step. 4.) Slowly, through your shoulders, lower yourself towards the ground so that your head almost touches the floor and you feel a stretch in your shoulders and upper body. 5.) Push yourself back up until your elbows are near locked. 6.) Repeat for as many reps and sets as desired.

Dumbbell Incline Spider Curl

The dumbbell incline spider curl exercise uses an incline bench to target the bicep muscles and build bigger arms. Steps : 1.) Start by adjusting an incline bench to a 45-degree angle. 2.) Grasp dumbbells in each hand and lean face down against the bench, with your feet resting on the floor for support. 3.) Allow your arms to hang down at your sides. 4.) Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps. 5.) In a controlled manner lower the weight and repeat.

Dumbbell Reverse Wrist Curl

Steps : 1.) Start by sitting on the end of a flat bench with your feet flat on the floor, holding a dumbbell in each hand using a reverse grip. 2.) Rest your arms on your legs so the weights are extended off. 3.) Slowly lower the weights down below your legs as this will be your starting position. 4.) Using only your wrist, curl the dumbbell up until you feel a stretch in your forearm muscles. 4.) Hold this position for a count and then return back to the starting position. 5.) Repeat for as many reps and sets as desired. Notes : 1.) It is important to isolate the forearm muscles during this exercise. 2.) Do not move your arms or legs while you perform the workout. 3.) Use a weight that you are able to manage so you do not injure your wrists or perform the exercise incorrectly.

Cable Bicep Curl (Supine)

The lying bicep cable curl exercise isolates the muscles of your biceps without standing or sitting. Steps : 1.) Start off by attaching a short bar to a cable pulley set on the lowest setting and lie down on a mat or the floor with your feet touching the weight stack. 2.) Grasp the bar with and underhand grip (palms facing up), and with your arms fully extended and your elbows at your sides, pull the bar in an arc to your chest. 3.) Hold for a count by contracting your biceps, and then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Iron Cross Stretch

Steps : 1.) Begin by laying flat on your back in a cross position so that you are forming the "T" shape, arms out to the sides and legs together. 2.) Slowly kick one leg towards the opposite hand through a rotation in your lower back and hips. 3.) Hold onto this position for 15 to 30 seconds and then repeat for as many reps and sets as desired.

Straddle Stretch

Steps : 1.) Begin in a seated upright position with your legs extended out in front of you in a "V" shape and arms pointed out straight. 2.) Place your hands on the floor and then lean forward as far as possible so that you feel a stretch in your hamstrings. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and however long you desire.

Barbell Overhead Front Raise

Steps : 1.) To begin this exercise; start off with a weighted barbell rested in front of your thighs with your palms facing down. 2.) Then lift the barbell up until it is overhead above your body and hold onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Bird Dog Elbow to Knee

The bird dog elbow to knee exercise is a dynamic core exercise that targets the abdominal muscles, lower back, and stabilizing muscles throughout the body. Begin on your hands and knees on a mat or soft surface. Your hands should be directly under your shoulders, and your knees should be under your hips, forming a tabletop position. Engage your core muscles to maintain a neutral spine position, keeping your back flat and avoiding overarching or rounding. Extend your right arm straight out in front of you, parallel to the ground, while simultaneously extending your left leg straight back behind you, parallel to the ground. Your arm and leg should be fully extended, forming a straight line with your body. From the extended position, simultaneously bend your right elbow and your left knee, bringing them towards each other under your body. Aim to touch your right elbow to your left knee underneath your torso, or as close as possible without compromising form. Contract your abdominal muscles as you perform this movement, feeling the crunch in your core. Fully extend your right arm and left leg back out to the starting position, returning to the tabletop position. Repeat the movement on the opposite side, extending your left arm and right leg this time. Bring your left elbow to your right knee underneath your body, then return to the starting position. Exhale as you bring your elbow to your knee, engaging your core muscles. Inhale as you extend your arm and leg back out to the starting position.

Ab Roll

Steps : 1.) Start by sitting on the floor with your knees bent, feet planted firmly on the floor and your hands at your sides behind your knees. 2.) Once in position rock backwards off of your pelvis towards the floor, keep your hands underneath your knees forming a "C" shape with your spine. 3.) Make sure that you keep your feet planted firmly on the floor throughout the entire motion. 4.) Squeeze with your abdominals and hold for a few seconds, then 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

Stability Ball Trunk Rotation

Steps : 1.) To begin this exercise; take a stability ball and hold it straight out in front of your chest. 2.) Then twist your upper body side to side, tightening your abdominals when reaching each side. 3.) Repeat this exercise for as many repetitions as needed.