Exercise Database

Weight Plate Squat

Steps : 1.) To begin this exercise; start off by taking two flat benches and positioning them shoulder length apart and standing on top of them with a weighted plate attached to your torso right above the opening between both benches. 2.) Then bend at your knees keeping a straight posture with your back straight and chest out continuing down until your upper legs and knees form a 90-degree angle and the weight plate falling in between both of the benches. Hold for a few seconds. 3.) Use your lower legs as well as your heels to push yourself back up. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as 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.

Kettlebell One-Arm Floor Press

Steps : 1.) To begin this exercise; start off by lying back flat on the floor holding a kettlebell in one hand. 2.) Push the kettlebell up above your chest towards the ceiling. 3.) Then return the kettlebell back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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.

Dumbbell Alternating Shoulder Press

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in both hands at head level in a neutral grip so that your palms are facing in. 2.) Slowly elevate one of the dumbbells up and above your head while squeezing your shoulder. 3.) Hold for a count then return back to the starting position then repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Smith Machine Bench Squat

Steps : 1.) Start by setting up a smith machine with the appropriate weight that you would like to use and place a flat bench underneath the bar. 2.) Place the bar on the back of your shoulder blades and grab it with a wide grip. 3.) Keep your back straight, bend slightly at your knees and squat down towards the bench until your thighs are parallel with the floor and your glutes are touching the bench. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Seated Shoulder Press

Steps : 1.) Start off by placing a bench in front of a low cable pulley machine or placing a bench in between two low cable pulley machines (depending on what your gym currently has). 2.) Grab the handles and bring the cables to shoulder level, keeping your arms bent in a 90 degree angle. 3.) Slowly extend through your elbows and push the handles up over your head and towards the ceiling until you feel a stretch in your shoulders. 4.) Hold for a count then return back to the starting position. 5.) 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.

Weight Plate Sissy Squat

Steps : 1.) Start in an upright position right next to a power rack or any secure post/object with your feet shoulder width apart, one hand grabbing the object and the other holding a weight plate or dumbbell to your chest. 2.) Making sure you have a firm grip on the object you are holding onto, bend at your knees and lower your body towards the ground in a squat position. 3.) Stop when your body creates a 90-degree angle and hold for a count, then return back to the starting position by using your thighs to elevate your body back up. 4.) Repeat for as many reps and sets as desired.

Dumbbell Reverse Fly (Prone)

Steps : 1.) Start by setting up a flat bench with your chest rested upon the bench, feet extended behind you, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise your arms up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell Turkish Get-Up Squat

Steps : 1.) To begin this exercise; start off lying flat on your back on the floor with a kettlebell pressed up above your chest. 2.) Take the knee that is on the same side as the kettlebell and bend it. 3.) Then use your opposite arm to help push yourself up into a squat position with your weight being assisted by the opposite hand. 4.) Slowly stand up with the kettlebell still pressed up overhead then reverse back down to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Rocket Jump

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Slowly squat down halfway and then forcefully push back up as hard and high as possible. 3.) The goal is to fully extend your entire body upward, reaching overhead with your hands as far as possible, then landing and absorbing the impact with your legs. 4.) Repeat for as many sets and repetitions as desired.

Dumbbell One-Arm Front Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in one hand at your side. 2.) Slowly elevate your arm up in front of you to about head level, feeling a stretch in your shoulders and squeeze, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Weight Plate Pinch

Steps : 1.) To begin this exercise; start off by taking two weight plates and placing them together. 2.) Take your fingers and thumb and squeeze the plates together, holding the position for as long as possible. 3.) Repeat this exercise for as many repetitions as needed.

Dumbbell Alternating Bent-Over Reverse Fly

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in each hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weights in front of you to about knee level. 3.) Slowly extend one of your arms up and out so that the weights are at level with your head and squeeze your shoulder. 4.) Hold for a count then return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Cross Leg Erector Spinae

Steps : 1.) Begin this stretch by lying flat on your back with one of your legs straight out, the other bent and crossed over the extended leg. 2.) Take your arm on the extended leg side and push against the crossed leg as much as possible holding this position for about 15 to 30 seconds. 3.) Repeat this position on the opposite side.

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 Upward Chop

Steps : 1.) Start by connecting a cable to a low pulley cable machine, grabbing the cable with both hands and stand to the side of the machine with feet shoulder width apart. 2.) Slowly pull the handle up, extending through your hips and twisting your torso, and across your body until your arms are fully extended over your head. 3.) Hold this position for a count, squeezing your abs, then release back to the starting position. 4.) Repeat for as many reps and sets as desired.