Exercise Database

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.

Cable Decline Press

Steps : 1.) Start by laying back on an decline bench facing away from a cable machine. 2.) Grab two cables and hold it both hands in an overhand grip, bringing the cables to about level with your pecs and elbows bent at 90-degrees. 3.) Once in position, slowly press and extend your arms straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets desired.

Barbell Snatch Shrug

Steps : 1.) To begin this exercise; start off with a barbell in a wide grip position rested on your thighs and keep your back straight. 2.) Then take the barbell and shrug it up so that your shoulders reach 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.

EZ Bar Preacher Curl (Reverse Grip)

Steps : 1.) Start by sitting on a preacher bench and holding a weighted EZ Bar in your hands with arms rested on the pad. 2.) Slowly elevate the bar 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.

Windshield Wipers

Steps : 1.) Start by grabbing onto a pull up bar or hanging grip and raising your body off of the floor. 2.) Lift up through your abdominals so that your back is parallel with the floor, keeping your knees bent and feet pointed forward. 3.) Once you find your balance, swing your knees to one side and feel a pull on your obliques, then return back to the center and continue to the opposite direction. 4.) Return back to the starting position and repeat this motion for as many reps as you are able to perform. 5.) Return back to the starting position and slowly lower yourself back to the ground to prevent a muscle pull. 6.) Repeat for as many reps and sets desired. Tips : 1.) This is an advanced oblique and abdominal exercise that requires you to strengthen your abs first so that you prevent from pulling a muscle performing this workout.

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.

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.

Dumbbell Incline Shoulder Raise

Steps : 1.) To begin this exercise; start off by sitting with your back flat on an incline bench holding a dumbbell in each hand. 2.) With the driving force of your legs, kick the weights above your shoulders and keep them overhead above your chest. 3.) Using your shoulders and keeping your arms straight, lift up your dumbbells and push them as high as you can without leaving the bench. 4.) Hold the position for a few seconds then return back to 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.

Hip Abduction

Steps : 1.) Start off standing up straight with your arms extended again a wall. 2.) Slowly cross one of your legs behind you then flexing away with your upper body away from the stretched leg until you feel tension in your hips and legs. 3.) Move side to side for about 15 to 30 seconds and repeat for as many reps and sets as desired.

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.

Band Squat

The band squat exercise is the version of the squat that uses exercise bands to increase resistance and flexibility instead of using weights. Steps : 1.) Start off standing with your feet on the exercise bands with your feet shoulder width apart. 2.) Grab onto the handles of the bands and pull them up to your shoulders in a slow and controlled motion. 3.) With your abs drawn in, squat down until your thighs are parallel with the floor. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Pike Push-Up

Steps : 1.) Start off in a pike position with your toes firmly planted on an exercise ball with your hands in a push-up position right in front. 2.) When balanced, slowly do push-ups by lowering your body towards the floor in a pike position. 3.) Return back up to the starting position and repeat for as many reps and sets as desired.

Smith Machine Deltoid Row

The Smith Machine Deltoid Row is an exercise targeting the deltoid muscles, particularly the rear deltoids, as well as the upper back and traps. It provides a controlled movement path due to the fixed bar path of the Smith Machine. Here’s a step-by-step guide on how to perform it correctly: Setting Up: Adjust the Smith Machine Bar: Set the bar on the Smith Machine to a height that allows you to grip it with your arms fully extended and your torso bent at a 45-degree angle. Choose the Appropriate Weight: Load the bar with an appropriate weight that you can lift with proper form. Position Your Body: Stand facing the Smith Machine bar. Place your feet shoulder-width apart. Bend your knees slightly and hinge at the hips to lower your torso to about a 45-degree angle. Your back should be straight, not rounded. Grip the Bar: Grasp the bar with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Lift the Bar: Exhale as you pull the bar up towards your lower chest or upper abdomen. Keep your elbows flared out to the sides to emphasize the deltoids. Squeeze your shoulder blades together at the top of the movement. Lower the Bar: Inhale as you slowly lower the bar back to the starting position with your arms fully extended. Maintain control to avoid letting the weights drop quickly.

Dumbbell One-Arm Incline Curl

Steps : 1.) Start by setting up an adjustable bench to an incline level so that you can comfortably rest your arm down the back of the headrest. 2.) Grab a dumbbell in one arm and extend it over the bench so that your forearm and tricep are rested upon the bench. 3.) Hold onto the top of the bench with the opposite arm to stabilize your body and to balance the weight. 4.) Slowly elevate the dumbbell up towards your shoulder, isolating the bicep and squeeze your muscle. 5.) Hold this position for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired. Tips 1.) Perform this exercise in a slow controlled manner for best results.

Machine Landmine Row (Reverse Grip)

Steps : 1.) Start by setting up a T-Bar row machine by adding the amount of weight you want to do and setting up the chest pad to your desired height. 2.) Lay down on the pad with your chest right against it and feet on the rests behind you. 3.) Grab onto the handles with an underhand grip and slowly elevate the bar up towards your chest, squeezing your back, and hold for a count. 4.) Then return back to the starting position. 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.

Posterior Lower Leg Stretch

Steps : 1.) Start this stretch by kneeling down on one knee while the opposite foot is planted flat on the floor. 2.) Keep your spine straight and your hips/shoulders aligned. 3.) Take one of your hands and place it upon the knee of the outstretched leg and lunge forward slightly. 4.) Hold for a few seconds, switch legs and repeat.