Exercise Database

Cable Rope Seated Crossover Row

Steps : 1.) Start by attaching a rope extension to a low pulley cable machine and sitting down in front of it with your feet firmly on the rests. 2.) Grab the left side of the rope with your right hand and the right side with your left. 3.) Slowly pull the weight towards you and as you pull, uncross your hands to create a neutral grip and pull the rope to your sides, squeezing your back, and hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Bear Crawl

The bear crawl is a highly effective full-body exercise that targets multiple muscle groups, including the core, shoulders, arms, and legs. Begin on your hands and knees on the floor. Your wrists should be directly under your shoulders, and your knees should be under your hips. Tighten your abdominal muscles to stabilize your core. Your back should be flat and your spine in a neutral position. Lift your knees a few inches off the ground so that you're in a hover position. This is the starting position for the bear crawl. Simultaneously move your right hand and left foot forward, followed by your left hand and right foot. Imagine yourself crawling like a bear, with opposite limbs moving together. Keep your hips low as you move forward. Your knees should hover just above the ground throughout the movement. Avoid rocking side to side excessively. Keep your shoulders stable and your weight evenly distributed between your hands and feet. Focus on moving with control rather than speed. This will help you maintain proper form and maximize the effectiveness of the exercise. Keep crawling forward for a set distance or time, depending on your fitness level and goals. You can also crawl backward or sideways to add variety to the exercise. Keep your back flat and avoid arching or sagging your lower back. Maintain a strong, stable core throughout the movement. Remember to breathe steadily and rhythmically as you perform the bear crawl. Inhale and exhale deeply to maintain oxygen flow to your muscles.

Climber Pull-Up

The climber chin-up exercise is a variation of the basic chin up and is a great workout for people who rock climb. Steps : 1.) Grasp a chin up bar with a slightly wider than shoulder width overhand grip. 2.) Keeping your body straight pull yourself up and to one side of the bar. 3.) Lower your body back down to the starting position. 4.) Raise yourself to the other side of the bar. Tips : 1.) Alternate sides while performing this exercise. 2.) Allow your body to hang down completely.

Barbell Pullover and Press

Steps : 1.) Start by setting up a flat bench horizontally and laying down with your back flat in the middle of the bench, holding a weighted barbell against your waist. 2.) Slowly elevate the barbell towards the ceiling and then lower it behind the back of your head as far as possible, feeling a stretch in your chest and then hold for a count. 3.) Return the bar back over your chest then lower it so that it is almost touching your body then push it back up. 4.) Repeat for as many reps and sets as desired.

Dumbbell Fly (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Hold the dumbbell straight over your chest then let them lower down, bending the elbows slightly so that they are just above shoulder level. 4.) Return back to the starting position and repeat for as many reps and sets desired.

Alternating Reach and Catch

Steps : 1.) Begin by laying with your back flat on the floor, keeping your legs bent and feet planted on the floor to stabilize your body. 2.) Then take both of your hands and place them on your right thigh until you reach your knee until you feel a stretch in your abs, then return back to the starting position. 3.) Repeat for as many reps and sets as desired.

Trap Bar Farmer’s Walk

The Trap Bar Farmer's Walk is a compound exercise that primarily targets the muscles of the upper body, particularly the shoulders, arms, and grip strength, while also engaging the core and lower body muscles. Bend at the hips and knees to grasp the handles of the trap bar with a hammer grip (palms facing each other). Keep your grip firm and secure on the handles. Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. With the trap bar securely in your hands and your core engaged, exhale as you lift the weight off the ground by straightening your hips and knees. Keep your back straight and avoid rounding or arching your spine. Once the weight is lifted off the ground, stand tall with your shoulders pulled back and your chest up. Begin walking forward in a controlled manner, taking small, deliberate steps. Keep your arms extended and your shoulders stabilized as you walk. Focus on maintaining proper posture and balance throughout the movement. Take care not to sway from side to side or allow the weight to pull you off balance. Depending on your goals and fitness level, you can perform the Farmer's Walk for a specific distance (e.g., 20 meters) or for a set amount of time (e.g., 30 seconds). Aim to walk with a brisk but controlled pace, focusing on maintaining proper form and tension in your muscles. Once you reach the designated distance or time, carefully turn around and walk back to the starting point. Take small, deliberate steps and maintain proper posture and balance as you return. Once you have completed the desired number of repetitions or distance, carefully lower the trap bar back to the ground by bending at the hips and knees.

Stability Ball Leg Lift

Steps : 1.) Begin by laying down with your back with your legs extended and an exercise ball in between your feet and hands kept at your sides. 2.) Once in position slowly raise your legs up off of the floor and bring the ball up towards the ceiling. 3.) Hold onto this position for a few seconds then return back to the starting position, squeezing your core throughout the entire motion. 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.

Smith Machine Bicep Curl

Steps : 1.) Start by setting up a smith machine with the amount of weight you would like to perform for a bicep curl. 2.) Stand up straight in front of the machine grabbing the bar with an underhand grip. 3.) Slowly take the bar up off of the supports and lower it so that your arms are rested at your sides. 4.) Then curl the bar up towards your shoulders, isolating the bicep, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Calf Raise On A Dumbbell

Steps : 1.) Hang on to a sturdy object for balance, perhaps a bar on a smith machine and stand on a dumbbell handle with a small plate loaded. 2.) Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position. 3.) Lift the calf as you roll your foot over the top of the handle so that you get a full extension. 4.) Exhale while doing this. 5.) Now inhale as you roll the dumbbell slightly forward and come back down. 6.) Repeat for the desired amount of reps.

Barbell One-Arm Row

Steps : 1.) Start off with your knees slightly bent and keeping the barbell straight between your legs. 2.) Take the barbell with one arm just behind the plates and pull up straight using your elbow until it touches your chest. 3.) Tightly contract your back muscles as the barbell is being lifted and hold in position for a few seconds, then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed.

Long Jump

Steps : 1.) Begin by standing up straight with enough space and distance around you to perform this exercise. 2.) Slowly bend your knees, extending your body forward, then quickly and forcefully use a big arm swing to create momentum and jump forward with your body as far as you can. 3.) While in mid air shift your legs forward so that you land with your feet in front of you. 4.) Measure your distance and repeat for as many reps and sets as desired.

Side Jacknife

Steps : 1.) To begin this exercise; start off lying with your left side on the floor and your left leg above the right. 2.) Place your right hand upon your torso and keep your left hand behind your head. 3.) Lift your left leg up as you bring your chest towards your leg contracting your abdominals, as they get closer together. 4.) Squeeze tightly and hold for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Stability Ball Back Extension

The back extension on a stability ball exercise helps provide flexibility to strengthen the back and core muscles. Steps : 1.) Start off lying prone on a stability ball with your toes planted firmly on the floor to help provide balance on the ball. 2.) With your hands across your chest or at your ears, raise your chest off the ball so you are hyper-extending your spine. 3.) Slowly return your chest to the ball. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Reverse Curl

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in one hand with a palms down reverse grip. 2.) Slowly elevate the dumbbell up to your shoulder, squeezing your forearm, and hold for a count. 3.) Return back to the starting position 4.) Repeat for as many reps and sets as desired.

Cable Seated Overhead Curl

Steps : 1.) Start by setting up handles on two upper pulley cables machines and placing a vertical bench in between both machines. 2.) Grab each handle with an overhand grip and sit down on the middle of the bench keeping your arms extended out towards your sides. 3.) Slowly curl the cables in towards your head, isolating the bicep, and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Alternating Shoulder Press

Steps : 1.) To begin this exercise; start off by taking two kettlebells and clean pressing them to your shoulders keeping your palms inward. 2.) Then press the kettlebell in your right arm overhead keeping your palms facing outward holding onto the position for a few seconds. 3.) Return back to the starting clean pressed position. 4.) Repeat this exercise for as many repetitions as needed.