Exercise Database

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.

Lateral Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and placing your right hand on your hip and the other placed behind your head. 2.) Slowly raise the left arm in a vertical line and incline your torso to the right, feeling a stretch and tension in your abdominals. 3.) Return back to the starting position and repeat for as many reps and sets 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.

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.

Plyo Push-Up

Steps : 1.) Start in a prone push up position on the floor with your arms fully extended at shoulder width and keeping your body straight. 2.) Slowly descend to the ground by flexing through your elbows, lowering your chest towards the ground until you feel a tension in your chest. 3.) As soon as you feel a stretch in your muscle quickly push yourself back up so that your hands leave the ground. 4.) Return back to the starting position and repeat for as many reps and sets as desired

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.

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 Bent-Over Lateral Pulley

Steps : 1.) Start by setting up handles on two low pulley cable machines and positioning yourself in between the machines with feet shoulder width apart. 2.) Bend down with your upper body, keeping your lower body still, so that your back is parallel with the floor. 3.) Grab each handle with the opposite hand and bring it in towards your chest, keeping arms crossed. 4.) Slowly let your arms extend outward, feeling a stretch in your shoulders and squeeze. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Pilates

Pilates are an exercise that focus upon developing strength through the core of the body as well as increasing flexibility and coordination.

Smith Machine Good Morning

The smith machine good morning exercise is one of the oldest exercises for weight lifting and bodybuilding that works the lower back muscles through the use of a smith machine. Steps : 1.) Start off by placing the bar of the smith machine across your shoulders and keeping your feet shoulder-width apart, as this will be your starting position. 2.) Slowly lower yourself down towards the floor making sure that you keep the lower half of your body still until you feel a stretch in your lower back. 3.) Hold this position for a count then slowly return back up to the start in a controlled manner. 4.) Repeat for as many reps and sets as desired.

Rear Pull-Up (Wide Grip)

Steps : 1.) Start by grabbing a pull-up bar with an overhand grip. 2.) Position each hand about a foot away from your head. 3.) Lift yourself up until the back of neck is behind the pull-up bar. 4.) Exhale as you lift yourself up and inhale as you lower your body. 5.) Slowly let your self back down to the starting position. 6.) Repeat for the desired amount of reps.

Kettlebell Suitcase Carry

This exercise can be performed using a kettlebell or depending on what equipment you have either a dumbbell or weight plate. Stand next to the kettlebell with your feet shoulder-width apart. Hinge at your hips and bend your knees slightly to reach down and grab the kettlebell handle with one hand. Keep your back straight, chest up, and core engaged. With a firm grip on the handle, lift the kettlebell off the ground. Brace your core to stabilize your spine as you lift. Once the kettlebell is off the ground, stand up tall with your shoulders back and down. Keep the kettlebell close to your body, avoiding any leaning to the side. Keep your shoulders square and level throughout the exercise. Avoid leaning away from the kettlebell side or allowing your torso to tilt. Begin to walk slowly and steadily while holding the kettlebell in one hand. Take short, controlled steps, ensuring that your core remains engaged and your posture stays upright. Walk for a predetermined distance or time, depending on your fitness level and goals. After completing the designated distance or time, carefully lower the kettlebell back to the ground. Take a moment to rest and reset your posture. Repeat the exercise on the opposite side by picking up the kettlebell with your other hand and performing the carry in the same manner.

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.

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

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.

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.

Wide Leg Stretch

Steps : 1.) Start off by standing feet wide apart and the outside of your feet parallel to each other. 2.) Take your hands, bring them to your hips and let your back lower and bend down towards the ground. 3.) Place both palms on the floor in front of you shoulder width apart and walk them backward into your body as you deepen your stretch. 4.) Return back to the starting position by bringing your hands back onto your hips, then firming up your glutes and ab muscles. 5.) Repeat for as many times as you would like.

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.