Exercise Database

Smith Machine Bench Press (Wide Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a flat bench underneath the bar and lay down with your back flat on the bench and feet out in front of you. 3.) Grab the bar with an overhand grip, keeping your hands at a wide distance and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

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.

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.

Dumbbell Single-Leg Calf Raise

Steps : 1.) Start by sitting down on the end of a flat bench with a block or step positioned right in front of you, and holding a dumbbell on your right leg. 2.) Extend your left leg out in front of you then dip your right heel down towards the floor as far as possible as this will be your starting position. 3.) Keeping the dumbbell firmly pressed up against your right knee, slowly raise your heel up off of the floor as far as possible squeezing your calf and hold for a count. 4.) Return back 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.

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 Lateral Lunge with Bicep Curl

The lateral lunge with a dumbbell bicep curl exercise is an advanced workout that combines a lateral lunge with a bicep curl Steps : 1.) Start by grabbing a dumbbell in each hand with your palms facing up and standing up straight with your feet together, your back straight and your abs drawn in. 2.) Allow your arms to extend down fully in front of your thighs. 3.) While keeping your body straight, take a step sideways and then bend your waist and your knee into a lunge. 4.) As you go into the lunge curl your arms up towards your shoulders contracting your biceps, squeezing the muscle. 5.) Hold for a count and then return to starting position and switch legs. 6.) Repeat for as many reps and sets as desired.

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.

Scorpion

Steps : 1.) Start lying facedown on the floor in a "T" position. 2.) Take your hips and rotate them to the left and extend your right leg and knee slowly across your body towards your left hand. 3.) Hold this position and return back to the starting position.

Dumbbell Alternating Reverse Curl

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in each hand with a palms down reverse grip. 2.) Slowly with one arm elevate the dumbbell up to your shoulder, squeezing your forearm, 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 Wall Squat Hold

The dumbbell wall squat hold is a variation of the traditional wall squat that adds resistance to the exercise by holding dumbbells. It primarily targets the muscles of the lower body, including the quadriceps, glutes, and hamstrings, while also engaging the core muscles for stability. Stand with your back against a wall and your feet positioned slightly wider than shoulder-width apart. Hold a dumbbell in each hand, with your arms hanging down by your sides and your palms facing inward. Keep your feet planted firmly on the ground throughout the exercise. Slowly slide your back down the wall, bending your knees and lowering your body into a squat position. Keep your back flat against the wall and your chest lifted. Aim to lower yourself until your thighs are parallel to the ground, or as close to parallel as you can comfortably go. Once you reach the bottom of the squat position, hold this position while keeping tension in your muscles. Ensure your knees are aligned with your toes and not collapsing inward. Maintain a neutral spine and avoid rounding your lower back. Engage your core muscles by pulling your belly button towards your spine. Squeeze your glutes and quadriceps to maintain stability and control. Hold the squat position for a predetermined amount of time, such as 20-30 seconds, or longer if you're more advanced. Focus on breathing steadily throughout the hold, inhaling through your nose and exhaling through your mouth. After holding the squat position for the desired duration, slowly push through your heels and straighten your legs to return to the starting position. Keep your back pressed against the wall as you rise up. Perform the dumbbell wall squat hold for the desired number of repetitions or hold times, depending on your fitness level and goals. You can gradually increase the duration of the hold or the weight of the dumbbells as you become stronger and more comfortable with the exercise.

Wrist Circles

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Elevate your hands so that they are at about hip level and fully extended out in front of you. 3.) Begin to rotate your wrists in a forward circular motion, keeping the rest of your body still. 4.) Repeat for as many repetitions as desired.

Barbell Seated Good Morning

Steps : 1.) To begin this exercise; start off by sitting on a bench or a box with your butt resting on the very edge keeping a barbell rested upon your shoulders behind your neck. 2.) Then using your torso, lower yourself close down towards your knees, squeezing your back tightly and pressing the barbell down on your shoulders. 3.) Tighten up your abdominals in the process as well. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Kneeling Forearm Stretch

Steps : 1.) To begin this exercise; start your body off in a kneeling position with your palms flat facing forward. 2.) After you have gotten into position, lean back keeping your palms on the floor until you feel a stretch in your forearms. 3.) Hold this position for up to 25-seconds and then return back. 4.) Repeat this exercise for as many repetitions as needed.

Stability Ball Plank

Steps : 1.) Start by laying with your forearms placed upon an exercise ball with your fingers interlaced and extending your legs out behind you so that your toes are rested upon the floor. 2.) Keep your body straight out and hold onto this position for as long as possible. 3.) Repeat for as many reps, sets and however long 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

Dumbbell Incline Alternating Hammer Curl

Steps : 1.) Start by setting up an incline bench to either a 30 or 45 degree angle and then sit with your back flat on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in an neutral grip with your palms facing inward, then slowly lift one dumbbell up towards your shoulder, isolating the bicep 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.

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.