Exercise Database

Stability Ball Weighted Sit-Up

Steps : 1.) Start by setting up a bench horizontally or something to rest your feet against in front of an exercise ball and then sit down on the ball with a weight plate against your chest. 2.) Then slowly lift the weight above your head and lower yourself down until your shoulder blades start to touch the ball and you feel a stretch in your lower abs. 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 High Curl

Steps : 1.) Stand up straight with a dumbbell in each hand, keeping feet about shoulder width apart, bringing your arms up to shoulder level and extend out in a "T" shape. 2.) Then slowly curl your biceps so that the dumbbells are brought to your head, isolating the muscle, and keeping your arms at shoulder level during the entire motion. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets 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.

Star Jump

Steps : 1.) Start by standing up straight in a relaxed stance with your feet shoulder width apart and arms at your sides. 2.) Then squat down halfway with and forcefully push up as high as possible, extending your entire body out and spreading your arms and legs away from your body. 3.) Feel the full extension of your body then land with all of your limbs back in and absorb the landing through your legs. 4.) Repeat for as many reps and sets as desired.

Clap Push-Up

Steps : 1.) Start by getting into a push-up position, keeping your legs extended and toes on the floor behind you. 2.) Perform a forceful push-up so that you have enough momentum and strength to bring your hands up off of the floor. 3.) While you are elevated off of the floor, clap your hands together and land back on your hands shoulder width apart. 4.) Repeat for as many reps and sets as desired.

Barbell Hang Clean

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh position, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out, securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and 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.

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.

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.

Plyo Box Step-Ups

Plyo box step-ups are a great exercise for targeting the lower body muscles, particularly the quadriceps, glutes, and hamstrings, while also improving balance and coordination. Start by standing facing the plyo box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Lift one foot and place it firmly on the top of the plyo box, ensuring that your entire foot is on the box. Push through the heel of the foot on the box and drive your body upward, straightening your leg and lifting your body onto the box. As you step onto the box, drive your opposite knee upward, bringing it to hip height. Fully extend your hip and knee as you stand tall on the box, maintaining balance and stability. Carefully step down from the box with control, returning to the starting position. Perform the same number of repetitions on each leg to ensure balance and symmetry in your training.

Kettlebell Windmill

Steps : 1.) Take the kettlebell and clean press it overhead. 2.) With the kettlebell in place overhead, push your glutes into the direction that the kettlebell is located on. 3.) The opposite hand should be kept behind your back as your turn your feet from the kettlebell. 4.) Keep your body as low as you can go to stretch the abdominals and kettlebell. 5.) Hold the position for a few seconds, stretching out the muscles, then return to starting position.

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.

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.

Stability Ball Hip Thrust

Steps : 1.) Start by sitting on an exercise ball and slowly walk your feet out and lay with your back on the ball. 2.) Keeping your shoulders and head on the exercise ball, cross your arms across your chest. 3.) Lift your hips up slowly in a smooth motion, holding for a few seconds then return back to the starting position. 4.) Repeat for as many sets and reps as desired.

Barbell Side Split Squat

The barbell side split squat exercise works the hip muscles and helps build a better and stronger core and improves on coordination. Steps : 1.) Start by placing a barbell on your shoulders and grasp it with a wide grip. 2.) Stand with your feet shoulder-width apart, the foot of the leg you will be leaning towards angled out. 3.) Bring your lower body to your foot by bending the hip and knee of your lead leg and keeping your other leg fairly straight. 4.) Return to the starting position and switch legs. 5.) 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.

Dumbbell Reverse Fly with External Rotation

Steps : 1.) To begin this exercise; start off lying face down on an incline bench with a dumbbell in each hand rested on the floor in front of you but with palms facing down towards the ground. 2.) Then raise your arms so that they are parallel with your shoulders and extend out as in a regular flye. 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