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.

Machine Seated Single-Leg Calf Raise

Steps : 1.) Start by setting up a seated calf raise machine by loading up the amount of weight that you would like to perform for this exercise. 2.) Sit down on the bench so that your left foot is on the foot rest and your right leg is extended out in front of you. 3.) Take the weight up off of the rack by extended up with your leg and dropping your heel down as far as possible. 4.) Then slowly lift your heel up as far as possible, squeezing with your calf and hold for a count. 5.) Return back to the starting position. 6) Repeat for as many reps and sets as desired.

Barbell Lateral Lunge

Steps : 1.) Start by standing up straight with your feet about shoulder width apart, holding a barbell across your upper back with hands wider than your shoulders. 2.) Then take a short lateral step in one direction, sitting back while bending at one knee until you feel a stretch in your thighs. 3.) Hold onto this position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

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.

Barbell Rear Delt Row

Steps : 1.) To begin this exercise; start off by placing a weighted barbell in front of your legs bending over slightly with your glutes extended out. 2.) Let your arms hang down and grab the barbell, lifting slightly so that the bar is rested around your shins. 3.) Pull the barbell up towards your chest keeping your body still during the entire movement. 4.) As you reach your chest squeeze your back and your deltoids tightly holding on for a few seconds. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed

Chin-Up (Mixed Grip)

Steps : 1.) Start by standing in front of and grabbing a pull up bar with one hand facing forward palms out and the opposite facing inward palms in. 2.) Once you have a firm grip, slowly pull yourself up and squeezing on your back muscles as you reach the peak position. 3.) Make sure that you keep your elbows as close to your body as possible so you can get the best contraction on your muscles. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Cable Crunch Kneeling Rotation

Steps : 1.) Start by connecting a rope attachment to a high pulley cable machine, grabbing the rope with both hands and move into a kneeling position on the floor. 2.) Position the rope behind your head with your hands by your ears, then contract your abs as you pull downward on the rope in a crunch movement until your elbows touch your knees. 3.) Hold this position for a count and then return back up to the starting position and repeat for as many reps and sets as desired.

Band Alternating Bicep Curl

The alternating biceps curl with band exercise will use either an exercise band or bungee for resistance to help strengthen the bicep muscle. Steps : 1.) Start by placing an exercise band under your feet and hold the handles palms forward in your hands. 2.) Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in. 3.) Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle. 4.) As you become comfortable with the motion, increase your speed. 5.) Repeat for as many reps and sets as desired.

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.

Barbell Squat (Wide Stance)

The barbell wide stance squat exercise is a version of the squat that uses a wider stance to isolate the inner thigh muscles Steps : 1.) Start by lifting a barbell off of a weight rack and position it on your shoulders. 2.) Stand with your feet wider than shoulder width apart (about 30 inches apart) with your toes pointing out. 3.) Draw your abs in descend slowly by bending at the knees and hips in a squatting motion. 4.) Lower yourself as far as you can control without letting your body shift towards your toes. 5.) Pause in the downward position and slowly return upright to the starting position. 6.) Repeat for as many reps and sets as desired. Tips : 1.) By using a pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar.

Dumbbell One-Arm Tricep Kickback

Steps : 1.) To begin this exercise; start off with a dumbbell in one hand, bend your knees and bring your upper body down and forward. 2.) Keep the arm with the dumbbell at your waist and the other on your thigh for support. 3.) Extend the arm with the dumbbell 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 and alternate arms.

Dumbbell Decline Press

Steps : 1.) Start off by laying down on an decline bench with your feet flat on the floor or in foot holder, holding a dumbbell in both hands with arms extended straight over your chest. 2.) Then slowly lower your arms until they at about shoulder, keeping a 90-degree angle in your arms until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Rope Pullover (Supine)

Steps : 1.) Start by setting up a rope extension on a low pulley cable machine then lay down on the back with your back towards the machine. 2.) Grab onto the rope with both hands keeping them extended behind your head with elbows bent as this will be your starting position. 3.) Slowly pull your hands up and across the top of your head and extend forward over your chest and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Cable Seated Row to Neck

Steps : 1.) Start by setting up either a V-Bar or Rope Extension on a low pulley cable machine and sit down flat on the floor or on a bench with your feet facing towards the machine, grasping the rope and bringing it to knee level. 2.) Slowly, while keeping your body still, pull the rope in towards your chest and up to your neck, squeezing your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dynamic Back Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and arms at your side. 2.) Swing your arms straight up in front of you towards the ceiling and repeat for about 5 to 10 times, feeling a stretch in your back. 3.) Repeat for as many reps as desired.

Child's Pose

Steps : 1.) Begin this workout by sitting on your knees, keeping them tightly together and fold your body over your thighs. 2.) Take your forehead and rest it to the floor and let your hands stretch back towards your feet, staying relaxed in through the motion. 3.) Close your eyes and relax, inhale and exhale for about 10-20 seconds letting your stomach press down on your thighs with each inhale. 4.) Hold this position for as long as you are able to and then return back to the starting position. Tips : 1.) For those who have high blood pressure or feel lightheaded during this pose, rest your head on blankets, a pillow or on your folded fists.