Exercise Database

Shoulder Circles

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Slowly roll your shoulders up, then back and down, feeling a stretch in the muscles. 3.) Repeat for as many reps and sets as desired.

Side Plank Hip Abduction

The side plank with leg lift is an advanced variation of the traditional side plank exercise that targets the obliques, shoulders, hips, and glutes while also engaging the outer thigh muscles. Begin by lying on your side on a mat or soft surface. Align your body so that your elbow is directly beneath your shoulder. Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels. Engage your core muscles to maintain stability throughout the exercise. Place your bottom hand (the one closest to the ground) flat on the mat, with your fingers spread wide for stability. Keep your elbow directly under your shoulder to support your upper body. Lift your top leg (the one not in contact with the ground) upward while keeping it straight. Lift your leg as high as you can comfortably, focusing on using the muscles on the side of your hip (abductors) to perform the movement. Keep your foot flexed and your toes pointing forward throughout the exercise. Once you reach the top position of the leg lift, hold it for a brief moment, squeezing your glutes and outer thigh muscles to maximize engagement. Focus on maintaining stability in your core and not allowing your hips to sag or rotate backward. Slowly lower your top leg back down to meet your bottom leg, returning to the starting position of the side plank. Keep the movement controlled and avoid letting your leg drop too quickly or bounce off the ground. Perform the leg lift movement for the desired number of repetitions on one side before switching to the other side.

Boat Pose

Steps : 1.) Start off by sitting on a mat and leaning back with your hands and keeping your pelvis forward. 2.) Shift your abs so that they are closer in towards your spine and then lift your legs in the air with feet together and toes pointed out. 3.) Keeping your legs straight reach your hands forward towards your knees and hold this position for up to 5 seconds. 4.) Return back to the starting position and then repeat steps again.

Single-Leg Squat

Steps : 1.) Start by setting up a horizontal flat bench behind you and placing one of your legs behind you in the middle of the bench as this will be your starting position. 2.) Cross your arms in front of you and slowly lower your body down towards the floor, bending with your front leg until your knee is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Rear Press

Steps : 1.) To begin this exercise; start of with a weighted barbell and rest it on your shoulders behind your neck. 2.) Take the barbell and extend it overhead by pushing your arms upward. 3.) Hold onto this position for a few seconds 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Barbell Landmine One-Arm Row

The barbell landmine one-arm row is an effective exercise for targeting the muscles of the back, including the latissimus dorsi, rhomboids, and traps, as well as the biceps. Place one end of the barbell into the landmine attachment or secure it in a corner. Load weight plates onto the other end of the barbell according to your strength and fitness level. Stand beside the landmine with your feet shoulder-width apart, knees slightly bent, and your torso leaning slightly forward. Reach across your body with one hand and grasp the end of the barbell that's loaded with weights. Keep your back straight, core engaged, and chest up. Your arm should be fully extended, and the barbell should be hanging straight down in front of you. This will be your starting position. Initiate the rowing motion by pulling the barbell upward towards your ribcage, bending your elbow and keeping it close to your body. Squeeze your shoulder blade toward your spine as you pull, engaging the muscles of your back. Aim to bring the barbell up until it touches your ribcage or until your elbow is fully bent. Slowly lower the barbell back down to the starting position, fully extending your arm and allowing the weight to hang straight down.

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.

Dumbbell Wrist Curl (Neutral Grip)

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and holding a dumbbell in both hands with a neutral grip. 2.) Slowly lower the dumbbell down below the bench as far as possible squeezing your forearms and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Kettlebell One-Arm Push Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing outward in front of you. 2.) After lower your body by bending at the knees and keeping your chest and back straight. 3.) Push through your heels and lower legs to thrust the kettlebell overhead and your body upward keeping your feet firm on the floor. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Side Step-Up

Steps : 1.) Start by standing parallel with a box or bench, keeping your feet shoulder width apart and straight ahead of your body. 2.) Place your hands upon your hips, then step to the side with one foot placed upon the box or bench. 3.) Follow through by stepping up with the opposite leg through your hip so that you are fully positioned on the platform. 4.) Step down still holding onto your hips and repeat for as many repetitions as possible.

Trap Bar Squat

The trap bar squat is an effective exercise for building lower body strength and muscle mass, and it can be a good alternative for individuals who have difficulty performing traditional back squats due to mobility restrictions or discomfort. Position the trap bar on the ground in an open area with the handles parallel to each other. Step into the center of the trap bar so that it's aligned with your feet. Stand with your feet hip-width apart or slightly wider, toes pointed slightly outward. Bend at the hips and knees to grasp the handles of the trap bar with a neutral grip (palms facing each other). Ensure your grip is firm and secure on the handles. Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. Initiate the squat movement by bending at your hips and knees simultaneously, as if you were sitting back into a chair. Lower your body down until your thighs are parallel to the ground, or as low as you can comfortably go while maintaining proper form. Keep your knees tracking in line with your toes and avoid allowing them to collapse inward. Press through your heels and drive your hips forward as you straighten your legs and return to the starting position. Keep your chest up and your back straight throughout the movement to maintain a neutral spine alignment.

Stability Ball Trunk Rotation

Steps : 1.) To begin this exercise; take a stability ball and hold it straight out in front of your chest. 2.) Then twist your upper body side to side, tightening your abdominals when reaching each side. 3.) Repeat this exercise for as many repetitions as needed.

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.

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.

Smith Machine Front Squat

Steps : 1.) Set up a smith machine for the front squat exercise by placing the amount of weight that you would like to perform for this exercise. 2.) Position your shoulders underneath the bar so that the weight is rested upon your collar bone. 3.) Cross your arms and place your hands on top of the barbell as this will be your starting position. 4.) Push up with your heels and remove the bar from the rack, then slowly lower your body down towards the floor so that your thighs are parallel with the ground and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Sphinx

Steps : 1.) Start off by lying prone on the ground or a mat with your hands and forearms firmly on the floor. 2.) Pressing your pelvis on the mat, extend your upper body up to the ceiling, holding onto this position for a few seconds then returning back to the starting position. 3.) Repeat this pose for a few times to be able to stretch out your back.

Cable Incline Tricep Extension

The cable incline triceps extension exercise uses cables to isolate and work the tricep muscles. Steps : 1.) Start by placing an incline bench facing away from a cable pulley and attaching a short straight bar to the pulley, adjusting the height so that your arms can extend fully. 2.) Lie face up (back flat) on the bench and grasp the bar with a narrow overhand grip. 3.) Starting with your elbows bent overhead, slowly lower the bar towards your feet. 4.) Pause at the bottom and then return to starting position. 5.) Repeat for as many reps and sets as desired.