Exercise Database

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.

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.

Kettlebell Push-Up

Steps : 1.) To begin this exercise; take a kettlebell and place it on the floor and get into a pushup position with one hand holding onto the kettlebell and one on the ground. 2.) Then lower yourself to the floor without touching the ground as in a normal push-up and return back to the starting position. 3.) Switch sides quickly performing the same routine. 4.) Repeat this exercise for as many repetitions as needed.

Abdominal Hip Roll

Steps : 1.) Start by laying down on your back flat on the floor keeping your arms straight out and wide to your sides and feet extended out in front of you in a "T" position. 2.) Slowly raise your knees up until they are at thigh level and create a 90-degree angle to the floor, then begin by twist at your hips and lowering your knees towards the floor in a pendulum motion. 3.) Don't pause when you reach the bottom, instantly return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Hip Adduction

Steps : 1.) Begin standing with one leg straight and in front of the other leg, keeping both feet pointed forward. 2.) Slowly shift your body in a sideways motion towards the bent leg until you a feel a stretch in your groin area. 3.) Move side to side for 15 to 30 seconds repeating as many reps and sets as desired.

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 Alternating Press

Steps : 1.) Start by standing up straight, holding a dumbbell in both arms at shoulder level next to your head. 2.) Slowly extend one of your arms overhead, squeezing in your shoulder and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

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.

Trap Bar Overhead Press

Performing a trap bar overhead press is an effective way to build shoulder strength and stability, as well as engage the triceps and upper chest muscles. Begin by standing inside the trap bar with your feet shoulder-width apart. Position the handles of the trap bar so that they're in line with your shoulders. Grip the handles firmly with an overhand grip, palms facing forward. Engage your core muscles to stabilize your torso. Bend your knees slightly and push through your heels to lift the trap bar off the ground. Keep your back straight and chest up as you lift the trap bar to the starting position, just above your shoulders. Your elbows should be bent and pointing forward, with your upper arms parallel to the ground. Once you're in the starting position, exhale and press the trap bar directly overhead by extending your arms. Keep your core tight and maintain a neutral spine throughout the movement. As you press the trap bar overhead, avoid leaning back excessively or arching your lower back. Fully extend your arms at the top of the movement, but avoid locking out your elbows. Keep your head in a neutral position, looking straight ahead or slightly upward. Inhale and slowly lower the trap bar back down to the starting position, controlling the descent. Keep your elbows slightly bent as you lower the trap bar to maintain tension in your muscles. Lower the trap bar until your elbows are at about 90 degrees, or slightly below shoulder level. Aim to perform 8-12 repetitions per set, depending on your strength and fitness level. Start with a weight that allows you to maintain proper form and gradually increase the weight as you become stronger. Inhale as you lower the trap bar. Exhale as you press the trap bar overhead.

Bent Knee Hip Raise

The bent knee hip raise exercise is a great exercise to target the abdominals and for core development. Steps : 1.) Start off lying on your back with your arms outstretched to your sides. 2.) Bend your knees at a 60-degree angle and hold your feet up just off the floor. 3.) Keeping your back and arms down, raise your hips up and off the floor so that your knees are over your chest. 4.) Contract your abs for a moment and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Cable One-Arm Preacher Curl

Steps : 1.) Start off setting up either a handle on a low pulley cable machine and place a preacher bench in front of the machine. 2.) Grab onto the handle with an underhand grip, then sit down on the bench with your forearm rested over the padding and feet flat on the floor in front of you. 3.) Keep your arm extended out in front of you then slowly curl the handle up towards your chest, isolating your bicep and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Seated Hamstring Stretch

Steps : 1.) For this stretch you will need a partner to assist you. 2.) Start off sitting flat on the floor with your legs fully extended out in front of you and your partner standing right behind you. 3.) Slowly lean forward as you as your partner braces your shoulders, then try to push your torso back for 15 to 30 seconds as your partner prevents any movement from your body. 4.) Relax your muscles as then your partner then pushes back on your torso and you lean forward for 15 to 30 seconds. 5.) Repeat for as many reps, sets and duration as you desire.

Cable One-Arm Concentration Curl

Steps : 1.) Start by setting up a handle on a low cable pulley machine and then placing a flat bench in front of the machine. 2.) Sit down and grasp the handle with one hand, holding it in a concentration curl position. 3.) Slowly curl the cable up towards your shoulder, isolating the bicep, until you feel a stretch and tension in your muscle. 4.) Hold for a count then return back to the starting position. 5.) 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.

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.

Kneeling Hip Flexor

Steps : 1.) Start by kneeling on a mat bringing one of your knees up so that the bottom of your foot is rested upon the floor the other leg is extended out behind you. 2.) Slowly shift your weight forward onto the bent leg until you feel a stretch in your quads. 3.) Hold for 15 to 30 seconds and then return to the starting position. 4.) Repeat for as many reps, sets and however long you desire.

Band Shoulder Press

Steps : 1.) To begin this exercise; stand on an exercise band so that it is evenly distributed to be pulled by each arm. 2.) Grab the handles and press your arms up so that they are at shoulder level. 3.) Then using your shoulders, raise the hands above your sides so that they are above your head then lower the handles back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.