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.

Weight Plate High Front Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a weight plate together with both hands at waist level. 2.) Slowly, while squeezing your shoulders, elevate the weight plate above your head and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated Front Raise (Hammer)

Steps : 1.) Begin by sitting on a flat bench, holding a dumbbell in each hand with arms extended down by your sides; use a hammer grip. 2.) Slowly elevate both dumbbells up and in front of you towards shoulder level. Focus on squeezing your shoulder muscles on the way up. Maintain a hammer grip during the entire exercise. 3.) Hold onto this position for a count then return back to the starting position. 4.) Repeat 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

Stability Ball Pull-In

The Stability Ball Pull-In, also known as the Swiss Ball Jackknife, is a great exercise for targeting the core, particularly the lower abs, and also engages the shoulders, chest, and hip flexors. Here’s a step-by-step guide on how to perform the movement correctly: Starting Position: Begin in a push-up position with your hands shoulder-width apart on the floor and your shins resting on top of a stability ball. Your body should form a straight line from head to heels. Ensure that your core is engaged, and your body is stable. Execution: Tighten your core muscles to maintain stability and balance. Pull Knees In: Slowly pull your knees towards your chest, rolling the stability ball forward with your feet. Aim to bring your knees as close to your chest as possible without lifting your hips too high. Exhale as you pull your knees in. Top Position: Pause briefly at the top of the movement, ensuring your core is fully engaged and your back remains straight. Your hips should be slightly elevated, and your knees close to your chest. Returning to Start: Slowly extend your legs back to the starting push-up position, rolling the stability ball back with control. Inhale as you return to the starting position.

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.

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.

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.

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

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 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.

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.

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.

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.

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 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.

Ankle Circles

The ankle circles exercise is the most simple workout for the calves to loosen the joints and strengthen and improve flexibility within the muscle. Steps : 1.) Start by sitting on an exercise mat. 2.) Lift your foot off the ground and draw circles clockwise in the air with your toes. 3.) Reverse the direction (counter-clockwise) and switch feet.