Exercise Database

Bench Plank

Steps : 1.) Begin by turning a bench sideways and placing your feet in the middle of the bench. 2.) Extend your body forward and rest your torso upon your forearms with your fingers interlaced, make sure that your body is completely straightened out in a plank position. 3.) Hold onto this position for as long as possible then release the tension. 4.) Repeat for as many reps, sets and however long you desire.

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.

Dumbbell Seated One-Arm Shoulder Press

Steps : 1.) Start by sitting at the end of a bench straight up, gripping a dumbbell in one hand and keeping it parallel to your head. 2.) Slowly press the weight upward until the elbow is next to your ear and hold for a count. 3.) Return back to the starting position and 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.

Crunch with Hands Overhead

Steps : 1.) Begin the exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.

Bench Oblique Crunch

Steps : 1.) Start by placing a flat bench in front of you, then rest one are on the bench while extending your legs out, one foot on top of the other, in front of you until your body is parallel with the floor. 2.) While keeping your arms rested on the bench, elevate your body through your pelvis as this will be your starting position. 3.) From there lower your pelvis down towards the floor until you feel a stretch in your abdominals. 4.) Hold onto this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired. 6.) Switch sides and repeat. Notes : - It is important to make sure that your legs stay extended out in front of you and arm stays rested on the bench. - The only movement that you want to make is within your obliques and pelvis as they extend down towards the floor and back up with each rep.

Smith Machine Shoulder Press (Wide Grip)

Steps : 1.) Start by setting up an incline bench underneath a smith machine bar so that the end of the bench is right underneath the weight. 2.) Place the amount of weight that you would like to use on the bar for this exercise. 3.) Sit down with your back flat on the bench, feet out in front of you and holding the bar with a overhand wide grip. 4.) Lift the bar off of the rack and slowly bring it down towards your chest, feeling a squeeze and stretch, then hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.

Barbell Incline Bench Pull

Steps : 1.) Start by grabbing dumbbells or a barbell and lie face down on a 45 degree incline bench. 2.) Let your arms hang down by your sides so that they are down towards the floor while using a palms down grip to lift either the barbell or dumbbells toward your face. 3.) Once the dumbbells are near your face, hold for a count, then return back down slowly to the starting position. 4.) Repeat for as many reps and sets as desired.

Weighted Drop Push-Up

Steps : 1.) Start by positioning two boxes about 2 to 3 feet apart from each other and positioning yourself in a push-up position between them and weight plate on your back. 2.) Support yourself by placing your hands on the boxes and then once in position, drop down from the platforms and catch yourself with your arms in a push up position on the floor. 3.) Explosively force yourself back up off of the ground back onto the platforms and repeat for as many reps and sets as desired.

Single-Leg Push-Up

Steps : 1.) Begin by getting yourself into a push-up position with arms shoulder width apart and feet extended behind you with toes flat on the floor. 2.) Take one leg and place it over the other so that only one foot is positioned on the floor. 3.) Slowly lower yourself down until your chest almost touches the floor then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Reverse Crunch

Steps : 1.) Begin by taking an ankle strap and connecting it to a low pulley cable machine. 2.) Sit down in front of the machine and attach the cable to your ankles, then lie down and elevate your legs up bending your knees at a 90-degree angle. 3.) Keep your hands behind your head and bring your knees inward towards your core until you feel tension on your abs. 4.) Hold this position for a count then slowly bring your hips and legs back to the 90 degree angle and repeat for as many reps and sets desired.

Kneeling Hip Extension

Steps : 1.) Begin in a quadruped position on an exercise mat with your head looking forward, knees creating a 90-degree angle and hands shoulder width apart. 2.) Take one leg, extend it up behind you, while straightening out your knee and hip. 3.) Repeat for as many sets and repetitions as desired.

Cable Rope One-Arm Preacher Curl (Hammer)

Steps : 1.) Start by setting up a rope extension attachment to a low pulley cable machine and placing a preacher bench in front of the machine. 2.) Grab hold of the rope with one arm in a neutral hammer grip, then sit down on the bench with your forearm rested over the padding and feet flat on the floor in front of you. 3.) Keep your arm extended out in front of you then slowly curl the bar up towards your chest, isolating your 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.

Barbell Pin-Off Good Morning

Steps : 1.) Start by placing a barbell on a rack at about stomach level, then bend underneath the bar placing it on your back just as in a power squat position. 2.) Stand straight up with the barbell rested upon the rear of your shoulders then slowly lower your body back down towards the floor so that your back is parallel with the ground and touch the rack with the barbell. 3.) Hold for a count and feel a stretch in your quads, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Hip Raise

Steps : 1.) Begin this exercise in the pushup position, the bridge. 2.) Push your buttock towards the ceiling, squeezing your abs tightly as your push your glutes up higher. 3.) As you continue to raise your glutes up you will be in a final high bridge position. 4.) Upon reaching this final position, exhale to release the tension on your abdominals. 5.) Return back to the starting position slowly, breathing in and you go back down. 6.) Repeat this exercise for the amount of repetitions needed.

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.

Dumbbell Seated Alternating Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip at your sides. 2.) Slowly elevate one arm up towards the ceiling, squeezing your shoulder 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.

Kettlebell One-Arm Military Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing inward towards your face. 2.) Then press the kettlebell up and out until it is overhead. 3.) Return the kettlebell back to the inward shoulder position. 4.) Repeat this exercise for as many repetitions as needed