Exercise Database

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.

Reverse Lunge Crossover

Steps : 1.) Start by standing up straight with your feet shoulder width apart and arms at your side. 2.) Slowly perform a rear lunge stepping back with one foot, flexing at your front knee and bending at the hips. 3.) While performing this motion, rotate your body and arms across the front leg that is bent. 4.) Hold this position for 5 to 10 seconds then return back to the starting position. 5.) Repeat this motion to the opposite side and the other leg for as many reps and time limit as you desire.

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 Squat to Shoulder Press

Performing a dumbbell squat to shoulder press is a compound exercise that targets multiple muscle groups, including the quadriceps, glutes, shoulders, and triceps. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Your palms should be facing forward, and your elbows should be bent with your upper arms parallel to the ground. Engage your core muscles to maintain stability. Lower your body by bending your knees and pushing your hips back as if you're sitting into a chair. Keep your chest up, and make sure your knees do not extend past your toes. Lower your body until your thighs are parallel to the ground, or as far as comfortable while maintaining good form. Once you reach the bottom of the squat position, push through your heels to stand back up. As you rise, simultaneously press the dumbbells overhead by extending your arms fully. Your palms should be facing forward at the top of the movement, and your elbows should be almost straight but not locked. Pause briefly at the top to ensure full extension of the arms and activation of the shoulder muscles. Slowly lower the dumbbells back to the starting position at shoulder height while simultaneously descending into the squat position again. Keep your movement controlled and avoid letting the dumbbells drop quickly. Perform the desired number of repetitions, maintaining proper form throughout. Start with lighter weights if you're new to the exercise and gradually increase the weight as you become more comfortable and stronger.

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

Dumbbell Decline Bench Lunge

Steps : 1.) Start by setting up a decline bench in front of you, placing your right foot on the bench keeping your leg extended and holding a dumbbell at your sides. 2.) Then slowly, while keeping your balance, lunge forward and squat down so that you feel a stretch in your quads, hold for a count then return back up to the starting position. 3.) 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 Seated Single-Leg Calf Raise

The seated single-leg calf raise exercise is a version of the calf raise that targets each leg individually and helps strengthen the calf muscles. Steps : 1.) Start by placing a block on the floor about one foot in front of a bench. 2.) Sit on the bench with a dumbbell resting in a vertical position on top of the knee. Keep the ball of one foot on the block. 3.) Slowly raise and lower your heel up as high as possible without lifting your foot off the block, feeling a stretch in your calf muscles. 4.) Switch feet 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 Alternating Kickback

Steps : 1.) Begin by sitting up straight on a flat bench with your feet shoulder width apart, holding a dumbbell in each hand. 2.) Move your back down towards the floor so that your chest is resting on your thighs, bring the dumbbells to your sides and tuck your upper arms towards your body. 3.) Slowly raise one dumbbell up behind you until your arm is fully extended and squeeze your tricep. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Push-Up to Side Plank

Steps : 1.) Start in a push-up position on the floor with your toes extended out and arms at shoulder level. 2.) Once in position perform a push-up and then quickly come back up, but shift your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling. 3.) Hold this position for a count then return back to the starting position for another push-up. 4.) Repeat for as many reps and sets as desired.

Kettlebell One-Arm Snatch

Steps : 1.) To begin this exercise; start off by placing a kettlebell in front of your feet and bending down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then with the momentum of the swing, push your hips and knees up allowing the kettlebell to be overhead pressed. 3.) Hold this position for a few seconds. 4.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Rocking Standing Calf Raise

The rocking standing calf raise exercise uses a simple rocking motion to help strengthen the calves. Steps : 1.) Start by standing up straight with a bar across your shoulders. 2.) With your feet flat on the floor, lift your feet up and forward as if you are performing a calf raise and then rock back onto your ankles so your toes are flexed and off the floor. 3.) Return to starting position. 4.) Repeat for as many reps and sets as desired.

Leg Raise with Hip Thrust

Steps : 1.) Start by laying with your back flat on a bench, head rested upon the one end and holding onto the bench below your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull both legs up towards the ceiling as high as possible and lift your hips up off of the bench until you feel a stretch in your abs. 3.) Then return your legs back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Rotational Row

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a dumbbell in each hand holding with an overhand grip. 2.) Slowly and slightly lower your back towards the ground so you feel tension in your lower back and then slowly elevate the dumbbells up towards your chest. 3.) Squeeze your back in the process while turning your wrists so that they are in an upright position, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable One-Arm Reverse Curl

Steps : 1.) Start by setting up a handle on a low pulley cable machine and grabbing the handle with one hand with your elbow rested at your side. 2.) Keeping your body straight, slowly elevate the handle up towards your shoulders, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Upward Facing Dog

Steps : 1.) Start off by laying face down with your forehead touching the floor and keeping your feet close together. 2.) Keep your fingertips at shoulder level, raise your elbows up in the air then slide your shoulder blades down towards your hips. 3.) Then straighten out your arms, lift up your head, shoulders and chest up towards the ceiling. 4.) Hold this position for 5 to 10 breaths and return back to the starting position.

Kettlebell Alternating Floor Press

Steps : 1.) To begin this exercise; start off with your back flat on the floor with kettlebells in each hand next to your shoulders. 2.) Take one of the kettlebells and place it upon your chest and the other facing forward. 3.) Push both kettlebells above your chest, the lower one kettlebell to your chest and return it back to the starting position followed by alternating the exercise with the other arm. 4.) Repeat this exercise for as many repetitions as needed.