Exercise Database

Standing Hamstring and Calf Stretch

Steps : 1.) Begin by taking either a band, rope or belt and wrapping it around one of your feet and place it forward. 2.) Bend your back leg while keeping the front one straight and raise your front toes up off of the floor. 3.) Lean forward with your upper body and then pull on the rope attached to your front foot to increase the stretch in your calf. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat with the other foot and repeat this stretch for as many reps, sets and however long you desire.

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.

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.

Dumbbell One-Arm Tricep Extension (Reverse Grip)

Steps : 1.) Start by placing a handle on a low cable pulley machine and placing a flat bench in front of the machine. 2.) Sit down on the bench with your back facing the machine, grabbing the handle with one hand and extending it over your head, as this will be your starting position. 3.) Slowly lower the weight behind your head, squeezing your tricep and holding for a count. 4.) Return back to the starting position. 5.) 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.

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 Incline Bench Row

Steps : 1.) Start by taking an incline bench and placing it in front of a cable pulley machine with the high end facing the straight bar that is attached to the machine. 2.) Lay down with your chest flat on the bench and grab the bar with an overhand grip then slowly pull the bar in towards your chest. 3.) Squeeze your back as the bar reaches your chest and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Cable Seated Shrug

Steps : 1.) Start by setting up a straight or V-Bar on a low pulley cable machine and sit up straight, feet extended out towards the machine and holding the bar at waist level. 2.) While keeping your body still, slowly shrug the bar up as high as you can, pulling your shoulders 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.

Lying Alternating Knee Raise

Steps : 1.) Start by laying with your back flat on the floor, arms at your sides and legs extended out straight in front of you. 2.) Slowly extend one of your knees up as far as possible to your chest, keeping the other straight, until you feel a stretch in your abs. 3.) Return the knee back to the starting position and repeat with the opposite leg. 4.) Repeat for as many reps and sets as desired.

Kettlebell Double Windmill

Steps : 1.) To begin the exercise, take one kettlebell and place it next to your starting foot followed by clean pressing the opposite kettlebell overhead with the pressed arm palms out. 2.) With the kettlebell pressed overhead and locked, press your glutes out towards the pressed kettlebell. 3.) With the following arm, bend at the hip to the floor and touch it with the alternate kettlebell. 4.) Hold this position for a few seconds, then, reverse to the starting position. 5.) Repeat this exercise for as many repetitions as needed then repeat the steps with the alternating arms.

EZ Bar Seated Reverse Grip French Press

Steps : 1.) Start by loading up a weighted barbell or EZ bar with the weight that you would like to perform for this exercise. 2.) Sit down on a the end of a flat bench and this will be your starting position. 3.) Grab the bar with an underhand grip, lift it above your head, then slowly while keeping your elbows close to your body, lower the weight behind your head while squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Child Pose Side Stretch

The child's pose with a side stretch is a relaxing yoga stretch that targets the muscles of the back, shoulders, and sides of the body. Begin in a kneeling position on the floor with your knees hip-width apart and your big toes touching behind you. Sit back on your heels and lengthen your spine, keeping your shoulders relaxed away from your ears. Inhale deeply and as you exhale, lower your torso forward towards the floor. Extend your arms straight out in front of you, placing your palms on the floor or mat. Rest your forehead on the ground, or if that's not comfortable, you can place a yoga block or folded towel underneath your forehead for support. Relax your entire body into the pose, allowing your hips to sink towards your heels. From the child's pose position, walk your hands over to the right side, extending your arms as far as comfortable. Keep your left hip pressing towards your left heel to maintain the stretch along the left side of your body. Hold the stretch for 20-30 seconds, breathing deeply and focusing on lengthening through the left side of your torso. After holding the stretch on the right side, walk your hands back to the center and then over to the left side. Extend your arms as far as comfortable, feeling the stretch along the right side of your body. Keep your right hip pressing towards your right heel. Hold the stretch for 20-30 seconds while breathing deeply and maintaining relaxation. After completing the side stretches on both sides, walk your hands back to the center and come back to the neutral child's pose position. Take a few deep breaths here, relaxing into the pose and allowing your body to release tension. You can repeat the child's pose with side stretches sequence as needed to further stretch and release tension along the sides of your body. If you have tight hips or knees, you can place a folded blanket or cushion between your thighs and calves for support. Adjust the width of your knees as needed to find a comfortable position for your body. Focus on deep, slow breaths throughout the pose, inhaling through your nose and exhaling through your mouth.

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.

Side Plank Crunch

Incorporate the side plank crunch into your core workout routine to strengthen the muscles of your core, hips, and shoulders while also improving stability and balance. Begin by lying on your side on a mat or soft surface. Stack your feet on top of each other, and prop yourself up on your bottom elbow, which should be directly beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core muscles to maintain stability throughout the exercise. Place your top hand behind your head, with your elbow pointing towards the ceiling. Your forearm should be perpendicular to the ground, and your fingers should lightly support your head. From the side plank position, bend your top elbow and bring it down towards your hip as you simultaneously crunch your torso towards your hip. Aim to bring your elbow and hip as close together as possible, engaging your obliques and ab muscles to perform the movement. Keep your hips lifted and your body in a straight line throughout the crunch movement. Slowly extend your elbow and return to the starting position of the side plank, lifting your hips back up and straightening your torso. Keep the movement controlled and avoid letting your hips drop or sag during the extension. Perform the side plank crunch movement for the desired number of repetitions on one side before switching to the other side.

Barbell Decline Bench Press (Wide Grip)

The barbell wide grip decline bench press is a great exercise to work the lower portion of the pectoral muscles and also uses a wider grip to focus upon the outer portion of the chest. Steps : 1.) Start off lying on a decline bench with your head positioned lower than your feet and reach up grabbing the barbell with a wider than shoulder-width as this will be your starting position. 2.) Slowly lift the barbell up off of the rack, bring it just over your chest and lower it until it is above the lower portion of your chest and you feel a stretch in your pectoral muscles. 3.) Hold this position for a count then return back up to the start. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your abs drawn in and your back flat on the bench throughout this exercise. 2.) Refrain from bouncing the barbell off of your chest as this is improper form and can lead to injury. 3.) Make sure the you are using a bench that you can maintain your balance through the exercise.

Dumbbell One-Arm Rear Row (Prone)

Steps : 1.) Start by lying on your stomach on an incline bench with a dumbbell in one hand and keep it extended down in front of you 2.) Slowly pull the dumbbell up until your elbow is just above your shoulder. 3.) Hold for a count and squeeze your back muscles. 4.) Return back to the starting position and repeat for as many reps and sets as desired.