Exercise Database

Dumbbell Front Incline Raise

Steps : 1.) To begin this exercise; start off by sitting with your back flat on an incline bench holding a dumbbell in each hand. 2.) Push your arms out in front of you with your palms facing out above your thighs. 3.) Taking the dumbbells, raise them straight up until they are above your shoulders holding onto this position for a few seconds, squeezing your shoulders tightly, then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Incline Row (Reverse Grip)

Steps : 1.) Start by setting up an incline bench to around 35 or 45 degrees and laying down on it with your chest flat on the bench 2.) Hold a dumbbell in each hand, with a reverse grip, extended down towards the floor. 3.) Slowly pull the dumbbells up towards your chest, squeezing your back, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Push Press Behind the Neck

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck. 2.) Bend your knees slightly and explode upward using your upper legs to overhead press the barbell above your head. 3.) Lower the bar slowly back down to your shoulders. 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.

Barbell Drag Curl

The barbell drag curl is a great exercise that blasts and targets the bicep muscles and even works out the forearms. Steps : 1.) Start by standing with your feet shoulder-width apart, your knees slightly bent and your abs drawn in. 2.) Grab the bar with a shoulder-width overhand grip (palms down) and extend your arms fully so they are against your thighs. 3.) Slowly raise your arms, palms down, to touch your chest. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Decline Bench Rotational Sit-Up

Steps : 1.) Start off laying with your back flat on a decline bench with your hands above your chest and placing your feet underneath the resting pads. 2.) Slowly pull your body up and bring your right arm forward and across to your left knee until you feel a stretch in your abs. 3.) Hold this position for a count then return to the starting position. 4.) 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.

Kettlebell One-Arm Row

Steps : 1.) To begin this exercise; start off with keeping a kettlebell right in front of you, bending your knees and pushing your glutes out. 2.) Take the kettlebell and pull it 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 Incline Bench Press (Close Grip)

Steps : 1.) Start by laying back on an incline bench press with your feet flat on the floor in front of you, grabbing the barbell with a close overhand grip. 2.) Remove the barbell from the rack and elevate it over your chest. 3.) Keep your elbows tucked in at your sides and lower the barbell down to your middle chest without touching. 4.) Squeeze your triceps and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Hanging Knee Raise Rotation

Steps : 1.) Start by grabbing onto a hanging grip or pull up bar, with a comfortable distance between your hands and a strong grip. 2.) Then slowly lift your knees in towards your chest in a diagonal direction rotating your legs from side to side until you feel tension on your lower abs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for the desired reps and sets.

Dumbbell Tricep Extension (Supine)

Steps : 1.) Start by laying with your back on a flat bench with your legs in front of you, holding a single dumbbell up above your chest. 2.) Slowly lower the dumbbell to your head, bending only at your elbows and squeezing your triceps, until the dumbbell almost touches your head. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated Dublin Press

Steps : 1.) Start by sitting up straight at the end of a flat bench, holding a dumbbell in each arm at shoulder level next to your head. 2.) Slowly extend your arms overhead, squeezing your shoulder and immediately return back to the starting position. 3.) Repeat for as many reps and sets as desired.

Straight Arm Plank

The straight arm plank exercise is a great way to improve core strength. Begin in a kneeling position. Position the hands out in front of the body slightly wider than shoulder width. At the same time extend the legs out behind you. Separate the legs slightly. Hold the position for desired time.

Cable Seated Bicep Curl

Steps : 1.) Begin by placing a flat bench in front of a low pulley cable machine. Begin in a seated position with your feet flat on the floor and arms grasping onto a straight bar attached to the machine. 2.) Hold the bar with an underhand grip and let your arms rest between your thighs, keeping them still by squeezing with your legs. 3.) Slowly curl the bar up towards your shoulders, isolating the bicep, and hold for a count. 4.) Return back to the starting position. 5.) 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.

Cross-Leg Side Stretch (Supine)

Steps : 1.) Start off by lying on your back with your arms extended out in the form of a "T". 2.) Take both of your legs and bring them up into your chest, keeping them at a 90-degree angle and then crossing your right leg slowly over the left. 3.) While keeping your shoulder blades in contact with the floor and arms extended out, rotate the lower half of your body to the left. 4.) Hold onto this position for 15 to 30 seconds, repeating for 2-4 reps and then performing this stretch on your opposite side.

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.

Walking High Knees

Walking high knees is a dynamic exercise that targets the lower body, particularly the quadriceps, hip flexors, and core muscles. Stand tall with your feet hip-width apart and your arms hanging naturally by your sides. Tighten your abdominal muscles to stabilize your torso and maintain good posture throughout the exercise. Start walking forward at a slow to moderate pace. As you walk, lift your right knee up towards your chest as high as you comfortably can. Aim to bring your knee up to at least hip height, or higher if possible. As you lower your right leg back down to the ground, immediately lift your left knee towards your chest while continuing to walk forward. Alternate lifting your knees with each step, maintaining a steady rhythm and pace. Swing your arms in coordination with your leg movements to assist with balance and momentum. As you lift your right knee, swing your left arm forward, and vice versa. Keep your arms relaxed and bent at the elbows, moving in a natural and coordinated manner. Land softly on the ball of your foot with each step to minimize impact and reduce stress on your joints. Keep your movements light and springy, maintaining a fluid and controlled motion. Focus on maintaining a steady pace as you walk, keeping the movement fluid and continuous. Avoid rushing or jerky movements, and strive for smooth and controlled steps.