Exercise Database

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.

Kneeling Thoracic Mobility

This movement is great for improving mid-back mobility. Begin in a kneeling or quadruped position (on all fours). Position your straight arms in front of the body with hands on floor, about shoulder-width apart. Bend the right arm touching the fingers to the right side of the head while the left arms is kept straight. Next, rotate and move the right arm upwards, trying to point the right elbow towards the sky or the ceiling. As you're doing that, try to push the extended left arm into the floor. This will enable you to open up and rotate more.

Shell Stretch

Steps : 1.) Begin on all fours with your knees underneath your hips and your arms in line with your shoulders. 2.) Take your head and lower it between your arms, then lower your glutes to your heels, keeping your hands in front of you on the floor during the entire motion. 3.) Hold onto this position for 15 to 30 seconds and then return back up to the starting position. Tips : 1.) It is important to feel the spine straighten out during the inhalation

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.

Dumbbell One-Arm Incline Chest Press

Steps : 1.) Start by laying down on an incline bench with your feet flat on the floor and holding a dumbbell in one hand with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder, keeping a 90-degree angle in your arm until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) 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.

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.

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.

Dumbbell Deltoid Raise

Steps : 1.) To begin this exercise; start off by holding two dumbbells in front of your pelvis with your palms facing your thighs. 2.) Take the dumbbells and raise them in a semicircular motion so that they are overhead. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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.

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

Alternating Floor Leg Raise

Steps : 1.) Start by laying with your back flat on the floor, arms at your side and feet extended out straight in front of you. 2.) Slowly lift one of your legs up off of the floor, keeping the other one still and on the floor until your elevated foot is at a 90-degree angle with the ground. 3.) Feel a stretch in your abdominals then return the leg back to the starting position and repeat with the opposite leg. 4.) Repeat for as many reps and sets as desired.

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.

Push-up to Renegade Row

Combining a push-up with a renegade row adds an extra challenge by incorporating both upper body pushing and pulling movements along with core stabilization. Begin in a high plank position with your hands gripping a pair of dumbbells that are shoulder-width apart. Your wrists should be directly under your shoulders, and your body should form a straight line from head to heels. Your feet should be slightly wider than hip-width apart for stability. Lower your body towards the floor by bending your elbows, keeping them close to your sides. Lower until your chest nearly touches the ground, maintaining a straight line from head to heels. Keep your core engaged throughout the push-up to maintain stability. Push yourself back up to the starting position, fully extending your arms. Ensure that your body remains in a straight line from head to heels throughout the entire movement. Once you're back in the high plank position, shift your weight to one side and row one dumbbell up towards your rib cage while stabilizing your core and hips to prevent rotation. Keep your elbow close to your body as you row the dumbbell upward, squeezing your shoulder blade towards your spine. Lower the dumbbell back to the floor in a controlled manner. Repeat the row on the other side, alternating sides with each repetition. Continue alternating between push-ups and renegade rows for your desired number of repetitions or time.

Cable Tricep Kickback

Steps : 1.) Start by setting up a low pulley cable machine with either a long rope or two single grip handles. Next, grasp either the rope or handles with a neutral grip, and take a few steps back from the machine. 2.) Slowly bend at your knees and lower your body towards the floor so that your back is parallel to the floor and elbows are tucked in at your sides. 3.) Then extend both arms far back as possible, squeezing your triceps, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Crunch with Hands Overhead

Steps : 1.) Begin the exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions 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.

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.