Exercise Database

Dumbbell Concentration Curl on Stability Ball

Steps : 1.) Start by sitting on a stability ball with your feet spread apart, grasping a dumbbell in one hand and keeping in between your legs. 2.) Slowly lift the weight up towards your chest in a controlled movement, making sure that you isolate the bicep, hold for a 2 count and then lower back down to the starting position. 3.) Repeat for as many reps and sets as desired and then repeat with the other arm.

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.

Dumbbell Seated Wrist Curl (Neutral Grip)

Steps : 1.) Start off sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in both hands using a neutral (hammer) grip. 2.) Rest your arms on your legs so the weights are extended off of your knees. 3.) Lower the weights down below your knees as this will be your starting position. 4.) Slowly raise the dumbbells up, only using your wrists and squeeze until you feel a stretch in your forearm muscle. 5.) Hold for a count and then return back to the starting position. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired. Notes : 1.) Make sure that you are isolating the forearm muscle 2.) Refrain from moving your arms or legs while performing this exercise

Box Jump Multiple Response

Steps : 1.) Place a box, that is about 2 feet tall, in front of you and stand about arms length away. 2.) Slightly bend down at the knees with your arms at your sides and with as much force as you can, jump up and forward onto the box landing with both feet. 3.) As soon as you land immediately drop down to the original starting position. 4.) Repeat for as many reps and sets as desired.

Seated Rotation

Steps : 1.) Start by sitting up straight on the floor with your legs extended out in front of you with your inner thighs touching. 2.) Take your arms and cross them over your chest. 3.) Once in position, lift out through your hips and slowly turn to one side using your abdominals and hold for a few seconds. 4.) Return back to the starting position and then repeat in the opposite direction. 5.) Repeat for as many reps and sets desired.

Leg Swing

Steps : 1.) Start by standing upright next to a chair or a support holding onto it with one hand while maintaining your balance. 2.) Then swing your leg forward, keeping your leg straight but slightly bent at the knee. 3.) Continue with a back downward swing bringing your leg back as far as you can. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Upright Row

The Dumbbell One-Arm Upright Row is a great exercise for targeting the shoulders, particularly the deltoids, as well as the upper traps. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in one hand with an overhand grip (palm facing your body), allowing it to hang down in front of your thigh. Your other hand can rest on your hip or hang by your side for balance. Engage Your Core: Engage your core muscles to maintain a stable torso throughout the exercise. Lift the Dumbbell: Begin the movement by lifting your elbow up and out to the side, leading with your elbow. Keep the dumbbell close to your body as you lift it. Continue lifting the dumbbell until it reaches chest level, with your elbow higher than your wrist. Your hand should be in line with your shoulder at the top of the movement. Pause: Briefly pause at the top of the movement, squeezing your shoulder and upper back muscles. Lower the Dumbbell: Slowly lower the dumbbell back to the starting position in a controlled manner, keeping it close to your body.

Kneeling Lat Stretch

Steps : 1.) Start off in a kneeling position on the ground or on a mat. 2.) Take one arm and reach out with your palm turned face up and start to rotate the shoulder. 3.) Push up on your lower back until you feel a stretch. 4.) Hold onto this position for 15 to 30 seconds and then repeat on the opposite arm.

Isometric Chest Press

Steps : 1.) Start by standing up straight with your arms at your sides and your feet shoulder width apart. 2.) Place your arms in a 90-degree angle right in front of your chest with your palms together. 3.) Push your hands against each other and contract your chest until you feel tension in your muscles. 4.) Hold onto this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and duration as desired.

Medicine Ball Rotation

Steps : 1.) For this exercise you will need a medicine ball as well as a partner. If you don't have a partner, use a brick wall. 2.) Stand back to back with your partner so that you have a decent amount of room spread between you both to pass the ball back and forth for this exercise. 3.) Start by one of the individual's holding the ball at their at their waist, then twisting through the hips and turning your shoulders at the same time as your partner. 4.) Pass the ball to your partner then twist in the opposite direction to receive the ball as your partner shifts in that direction to pass the ball to you. 5.) Repeat for as many reps and sets as desired.

Cable Single-Leg Calf Raise

Steps : 1.) Start by setting up either a dip belt, rope or straight bar on a low pulley cable machine and placing either a step or block in front of the machine. 2.) Step onto the block with the balls of your feet on the edge and letting your heels drop down as far as possible without touching the floor. 3.) Then slowly raise one of your heels up as far as possible, keeping your other leg extended behind you, and squeeze your calf. 4.) Hold for a count and Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Dumbbell Sit-Up

Steps : 1.) Start off by lying with the small of your back on an exercise ball with a single dumbbell held in your hands on your chest. 2.) Keeping yourself balanced on the ball, bring in your abdominals towards your spine. 3.) While squeezing your abs, bring your torso in an upright motion so that you are in a sit up position on the exercise ball. 4.) Then return back down to the starting position and repeat for as many reps and sets as possible.

Bodyweight Sumo Squat

The Sumo Squat is a variation of the traditional squat that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. Here's how to perform it: Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward. The wider stance is characteristic of the sumo squat and helps emphasize the inner thigh muscles. Bend at your hips and knees to lower your torso moving hands out in front of the body. Engage your core muscles to stabilize your spine and keep your chest up throughout the movement. Your back should be straight, and your shoulders should be pulled back. Keeping your chest up and your back straight, lower your body by bending your knees and pushing your hips back. Descend until your thighs are parallel to the ground or as low as you can comfortably go while maintaining good form. Your knees should track in line with your toes. Push through your heels to drive yourself back up to the starting position. Keep your chest up and your back straight as you rise. Fully extend your hips and knees at the top of the movement, squeezing your glutes at the top. Perform the desired number of repetitions while maintaining proper form.

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.

Box Side to Side Shuffle

Steps : 1.) Start by standing to one side of a box with your left foot resting in the middle of the platform. 2.) Quickly jump up and over to the other side, landing with your left foot on the floor and your right foot on top of the box. 3.) After landing continue to shuffle back and forth across the box until you have completed the amount of reps you wanted to perform. 4.) Repeat for as many reps and sets as desired.

Cable Bicep Curl (Supine Close Grip)

The cable lying close grip biceps curl exercise combines a flat body position with a pulling motion to isolate the biceps and build bigger arms. Steps : 1.) Start by placing a flat bench under a cable weight stack and attach a flat bar to the pulley. 2.) Lie down with your head towards the stack and your feet firmly on the floor. 3.) Grab the bar with an overhand grip (palms down) about 8 inches apart, and extend your arms straight up. 4.) Curl the bar down in an arc touching your chin and hold the position for a count. 5.) Slowly return to the starting position.

Cable Decline One-Arm Chest Fly

Steps : 1.) Start by setting up a handle on a low pulley cable machine and placing a decline bench next to the machine. 2.) Grab onto the handle with an overhand grip and lay down on the decline bench, keeping your back flat on the bench and feet underneath the foot rests. 3.) Raise the handle above your head as this will be your starting position. 4.) Slowly lower and extend your arm out to your side, feeling a stretch in your chest and hold for a count. 5.) Return back to the starting position and squeeze your chest. 6.) Repeat for as many reps and sets as desired.

Inchworm

The inchworm exercise is a great full-body movement that primarily targets the core, shoulders, and hamstrings. Bend forward at the waist and place your palms on the floor in front of you. Keep your legs as straight as possible without locking your knees. Slowly walk your hands forward, keeping your legs straight, until you are in a high plank position (push-up position). Your body should form a straight line from your head to your heels. Hold the high plank position for a moment, engaging your core muscles to maintain stability. Walk your hands back toward your feet, keeping your legs as straight as possible. You may need to bend your knees slightly as you walk your hands back if you feel too much strain in your hamstrings. Once your hands are back near your feet, stand back up by straightening your torso and returning to the starting position. Perform several repetitions of the inchworm exercise to warm up your entire body.