Exercise Database

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.

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 Seated Twist

Steps : 1.) To begin this exercise; start off with your body sitting at the end of a flat bench with a barbell placed on the back of your shoulders behind your neck. 2.) Keep your feet and your head still; twist your torso from side to side squeezing your abs tightly holding for a few seconds when you reach each side. 3.) Release and exhale as you return back to the starting position. 4.) 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.

Dumbbell Alternating Arnold Press

Steps : 1.) Start by standing up straight with feet shoulder width apart and 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.

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.

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.

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.

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

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.

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.

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.

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.

Upper Back Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and arms to your sides. 2.) Raise your hands out in front of you, clasp your fingers together and stretch your lower back. 3.) Hold this position for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as many reps and as long as you desire.

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.

Posterior Capsule Stretch

Steps : 1.) Start off standing up straight with your arms at your sides and your feet shoulder width apart. 2.) From there bring one of your arms across your chest so that the palm faces the body with your other arm putting pressure until you feel a stretch in your shoulder. 3.) Hold this position for 30 seconds to a minute and repeat with the opposite side.

Upward Stretch

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Extend both of your hands up above your head, touching your palms together and then push your hands up and back keeping your back straight through the motion. 3.) Hold this position for 15 to 30 seconds, feeling a stretch in your shoulders, 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.