Exercise Database

Dumbbell Alternating Lateral Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in each hand. 2.) While keeping your body still, slowly raise one of the dumbbells out to the side up to shoulder level, squeezing on the way up and hold for a count. 3.) Then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Stability Ball Hip Thrust

Steps : 1.) Start by sitting on an exercise ball and slowly walk your feet out and lay with your back on the ball. 2.) Keeping your shoulders and head on the exercise ball, cross your arms across your chest. 3.) Lift your hips up slowly in a smooth motion, holding for a few seconds then return back to the starting position. 4.) Repeat for as many sets and reps as desired.

Kneeling Forearm Stretch

Steps : 1.) To begin this exercise; start your body off in a kneeling position with your palms flat facing forward. 2.) After you have gotten into position, lean back keeping your palms on the floor until you feel a stretch in your forearms. 3.) Hold this position for up to 25-seconds and then return back. 4.) Repeat this exercise for as many repetitions as needed.

Frog Sit-Up

Steps : 1.) Begin in a sit-up position on a floor or mat. 2.) Have your legs spread out but connected with the soles touching each other. 3.) Cross your hands on your chest. 4.) Perform a crunch while keeping your feet together. 5.) Repeat for the desired amount of reps.

Dumbbell Alternating Tricep Extension

Steps : 1.) Start by laying down on flat bench with your feet on the floor in front of you, holding a dumbbell in each hand in a neutral grip elevated above your head. 2.) Slowly extend one arm upward. Maintain the same elbow position during the movement. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Weighted Side Rotation

Steps : 1.) Start by placing a bench horizontally in front of you or something that you can rest your feet under, then lay with your back flat on the floor with your feet underneath the support. 2.) Grip either a weight plate or dumbbell and hold it out in front of you. 3.) Then lift your upper body off of the floor so your shoulders and back are elevated. 4.) Once in position twist from your core from side to side so that you feel a stretch in your abs. 5.) Repeat for as many reps and sets as desired.

Stability Ball Weighted Sit-Up

Steps : 1.) Start by setting up a bench horizontally or something to rest your feet against in front of an exercise ball and then sit down on the ball with a weight plate against your chest. 2.) Then slowly lift the weight above your head and lower yourself down until your shoulder blades start to touch the ball and you feel a stretch in your lower abs. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Cable Seated Rotation (Stability Ball)

Steps : 1.) Begin by sitting down on a stability ball. Keep your feet about shoulder width apart and maintaining a straight spine next to a cable machine. 2.) Grab a cable with both of your hands then bring your arms out straight in front of you. 3.) Slowly rotate your trunk to the opposite side of the machine, feeling tension in your abs, then return back to the starting position and then towards the machine. 4.) Repeat from side to side for as many reps and sets as desired.

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

Wrist Circles

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Elevate your hands so that they are at about hip level and fully extended out in front of you. 3.) Begin to rotate your wrists in a forward circular motion, keeping the rest of your body still. 4.) Repeat for as many repetitions as desired.

Calf Machine Shoulder Shrug

Steps : 1.) To begin this exercise; start off with your shoulders underneath the shoulder pads on the machine keeping your body straight and arms at your sides. 2.) Push up with your shoulders so that the machine pads are parallel with your ears and hold for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Cross Tricep Extension (Supine)

The dumbbell lying triceps extension across face exercise is an advanced exercise that targets the tricep muscles. Steps : 1.) Start by lying on a flat bench with your head at one end and your feet panted firmly on the floor on the other end. 2.) Grab a dumbbell in each hand, with a palms up grip, and raise it over your body. 3.) While keeping your upper arms and elbows still, lower the dumbbell slowly over your face bending only your elbow. 4.) Slowly raise the dumbbell back to the starting position and repeat with your other arm. 5.) Repeat for as many reps and sets as desired.

Dumbbell Decline Tricep Extension

The dumbbell decline triceps extension exercise combines a decline bench and dumbbells to target the tricep muscle. Steps : 1.) Start off by lying face up (back flat) on a decline bench with a dumbbell in each hand. 2.) Extend your arms so they are perpendicular to your chest, and keeping your elbows in one place, lower your hands so the dumbbells are lowered near your head. 3.) Slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Hang Clean

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh position, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out, securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.

Weight Plate Hand Squeeze

Steps : 1.) Start by standing up straight with your feet shoulder width apart, arms at your side and one arm holding a weight plate at hip level. 2.) Lower the weight down so that your fingers are nearly extended but you are still able to hold onto the weight and hold this position for a count. 3.) Raise the plate back up to the starting position and repeat for as many reps and sets as desired.

Dumbbell Seated Alternating Arnold Press

Steps : 1.) Begin seated on the end of a flat bench with feet on the floor in front of you holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder level and twist your palms so that they are facing in towards your body. 3.) From there raise one dumbbell above your head, while keeping the other one still, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position and repeat with the opposite hand. 5.) Repeat for as many reps and sets as desired.

Barbell Kneeling Wrist Curl (Palms Down)

Steps : 1.) Start by picking up a barbell while kneeling over a bench. 2.) With your palms facing downwards flex each forearm by lifting and lowering the barbell with only your wrist. 3.) Exhale while raising your wrist. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps.