Exercise Database

Single-Leg Bench Dip

Steps : 1.) Begin by setting up a flat bench and positioning yourself in between the bench so that your hands are about shoulder width apart on the bench. 2.) Move your feet out in front of you so that your legs are bent. Extend one leg straight and hold throughout the exercise. 3.) Next, straighten out your arms on the bench so that you are elevated and tension is placed on your triceps. 4.) Slowly lower your upper body down towards the floor with your elbows so that they are at level with your shoulders. 5.) Hold for a count, squeezing your triceps and return back to the starting position. 6.) 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.

Barbell Kneeling Squat

Steps : 1.) To begin this exercise; start off in a kneeling position with a weighted barbell upon your shoulders. 2.) Lean back with your pelvis and touch your calves with your glutes and then return back to the starting position. 3.) Repeat this exercise for as many repetitions as needed.

Weighted Side Rotation

Steps : 1.) Start by placing a bench horizontally in front of you or something that you can rest your feet under, then lay with your back flat on the floor with your feet underneath the support. 2.) Grip either a weight plate or dumbbell and hold it out in front of you. 3.) Then lift your upper body off of the floor so your shoulders and back are elevated. 4.) Once in position twist from your core from side to side so that you feel a stretch in your abs. 5.) Repeat for as many reps and sets as desired.

Dumbbell Single-Leg Squat

Steps : 1.) Start by setting up a horizontal flat bench behind you, placing one of your legs behind you in the middle of the bench and holding a dumbbell in each hand 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.

Band Shoulder Press

Steps : 1.) To begin this exercise; stand on an exercise band so that it is evenly distributed to be pulled by each arm. 2.) Grab the handles and press your arms up so that they are at shoulder level. 3.) Then using your shoulders, raise the hands above your sides so that they are above your head then lower the handles back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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

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.

Side-Lying Thoracic Rotation

This movement is ideal for improving mid-back mobility. Begin lying on your right side with the bottom leg straight and the top leg bent at 90 degree resting on top of a foam roller. Position your arms outward in a straight line, level with the chest, with the left palm resting on your right palm. Keep the bottom or right arm in that position as you lift the left arm. The goal is to try to touch that arm to the floor on the opposite side of the body before returning back to the starting position.

Back Stretch

Steps : 1.) Begin by sitting flat on the floor with your legs extended hip-width apart and keep your spine straight so that your head is pointed up towards the ceiling. 2.) Take your hands and extend them out in front of you so that they are slightly below shoulder level with your palms facing up. 3.) Straighten out your spine by inhaling and lifting up through your hips, then through your exhale curl the chin towards your chest. 4.) In this motion with the rest of your body curl out towards your feet holding onto this position for a few seconds. 5.) Exhale back out and return to the starting position.

Dumbbell Lateral Raise (Side-Lying)

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and lying on your side on a flat bench. 2.) Have the dumbbell resting on the edge of the bench just across from your chest. 3.) Take the dumbbell and raise it with your arm until it is at shoulder height and parallel to the floor. 4.) Return the dumbbell back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

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.

V Bar Pull-Up

The V-Bar Pull Up exercise is a more advanced version of the standard Chin Up in which the closer grip provides more development of the shoulders. Steps : 1.) Start by grasping the pull up bar with an overhand grip so that your palms are facing forward. 2.) Once you have a hold of the bar, let your body hang keeping your arms straight, as this will be your starting position. 3.) Then slowly pull yourself up so that your chin is higher than the bar and once in the top position hold for a count. 4.) Using a controlled motion, lower yourself back down to the starting position. Tips : 1.) Keep your legs in line with your torso throughout the entire exercise.

Kettlebell Alternating Row

Steps : 1.) To begin this exercise; start off by holding onto two kettlebells and aligning them in front of your feet, keeping your knees bent and pushing your glutes out. 2.) Then take one of the kettlebells off of the floor and pull back towards your chest using your shoulder blades leaving the other in front of your feet. 3.) Hold in this position for a few seconds then return back to the starting position and repeat with the other arm. 4.) Repeat this exercise for as many repetitions as needed.

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.

Cable One-Arm Side Bend

Steps : 1.) Start by connecting a cable to a high pulley cable machine, standing to the side of the machine and gripping the cable with one hand with an underhand grip. 2.) Slowly pull down on the cable with your obliques so that you are performing a side crunch. 3.) Once you reach the maximum contraction and farthest you can bend without bending your knees, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Decline Oblique Crunch

The decline oblique crunch is a version of the decline crunch exercise that isolates the oblique muscles of the abdominals. Steps : 1.) Start by lying on a decline bench face up, placing your feet securely under the pads, and positioning your hands either across your chest or on either side of your head. 2.) Raise your shoulders and chest up, keeping your back straight and bringing your left elbow to your right knee, while slowly crunching your abs. 3.) Pause for a moment and then return to the starting position. 4.) Lay back fully and repeat with your right elbow to your left knee. 5.) Repeat for as many reps and sets 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.