Exercise Database

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.

Forward Step-Up

Steps : 1.) Begin by facing the side of a box or bench with your feet shoulder width apart and feet straight ahead, keeping your hands on your hips. 2.) Step up and forward with one foot on the box, the with your opposite hip step up with the other foot. 3.) While holding your hips, step back down and repeat this motion for as many time as possible.

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.

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

Barbell Reverse Tricep Bench Press

The barbell reverse triceps bench press exercise is a version of the bench press that specifically isolates the tricep muscles. Steps : 1.) Start off lying on a flat bench with your head at one end and your feet placed firmly on the floor at the other end. 2.) Grabbing a barbell with a reverse grip about 16 inches apart and Move the bar over your chest. 3.) Extend your arms fully raising the bar fully and then lower the bar to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Cambered Row (Prone)

Steps : 1.) Start by placing a cambered or EZ bar underneath an exercise bench, then lay face down grabbing the bar with a palms down grip. 2.) Slowly row the bar up towards your chest, keeping your elbows close to your body until you feel a tension on your lower back. 3.) Hold this position for a count then return back to the start. 4.) Repeat for as many reps and sets desired.

Cable Russian Twist (Stability Ball)

Steps : 1.) Start by connecting a cable to a low pulley cable machine and then lie on a stability ball right to the side of the machine with your back on the top of the ball. 2.) Grab the handle with both hands and extend it out in front of your chest, then squeeze your abs and twist in the opposite direction of the machine, until you feel tension in your obliques as you reach the opposite side. 3.) Hold for a count then return back to the start and 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.

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.

Barbell Overhead Squat

The overhead squat exercise is a version of the squat exercise in which you hold the bar in an overhead grip position as you perform this workout. Steps : 1.) Start by standing up straight with your feet a bit wider than shoulder-width apart, grabbing a barbell with a wide side snatch grip with your arms and elbows fully extended. 2.) While keeping the bar overhead, bend at your knees and lower your body towards the ground until your thighs are parallel with the floor. 3.) Hold the position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your feet firmly planted on the floor throughout this exercise.

Dumbbell Squat to Bicep Curl

This exercise combines a squat with a curl to effectively work the entire body. This is an advanced exercise. Steps : 1.) Stand with your feet shoulder-width apart, your knees slightly bent and your abs drawn in, holding a dumbbell in each hand. 2.) As you perform a squat, keep both arms extended holding the dumbbells. 3.) As you come out of the squat position, focus on extending the legs as you curl the dumbbells upward towards the shoulders. 4.) Pause for a moment and repeat for desired repetitions. Tips : 1.) Contract your biceps as you curl your arms up.

Cable Seated Curl

Steps : 1.) Start by sitting up straight on a bench in front of a low pulley cable machine with a straight bar attached to the machine, with your arms rested at your sides and feet flat on the floor. 2.) Grab the bar in an underhand grip then slowly raise it up towards your shoulders, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Seated Curl

Steps : 1.) Start by setting up a flat bench and then sit down on the bench, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an underhand grip with your palms facing up, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) 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.

Scalene Stretch

Steps : 1.) Start off by standing up straight and tall, placing one arm behind your body, the other placed on top of your head while tucking in your chin. 2.) Tilt your head towards your shoulder. Gently pull the head towards the shoulder until you feel a stretch in the neck area. 3.) Hold onto this stretch for about 15 to 30 seconds and repeat with the other side.

Seated Twist

Steps : 1.) Start by sitting cross legged and keep your ankles positioned underneath the knees. 2.) Take your fingertips on your right hand and place them on the floor in front of you whilst your left fingertips are placed behind your body. 3.) With fingers in place put pressure down on the ground, twisting to your left or right, using more of your spine in the motion, and exhale to keep twisting deeper. 4.) Hold this position for up to 10 breaths keeping your spine up straight so that your neck and head are aligned over your hips then return back to the starting position. 5.) Repeat this pose but in the opposite direction.

Cable Rope Incline Tricep Extension

Steps : 1.) Start by setting up an incline bench in front of a low pulley cable machine and attach a rope extension for the exercise. 2.) Sit down facing away from the machine, holding the rope with an overhand grip behind your head as this will be your starting position. 3.) Slowly push the rope above your head, 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.

Knee Circles

The knee circles exercise is a simple exercise to improve flexibility in the legs and it's a great stretch. Steps : 1.) Start by standing up straight with your feet a little closer than shoulder width apart. 2.) Keeping your arms across your chest or on your hips, move both your knees in a circular motion, paying attention to keeping your feet flat on the floor and the movement in your ankles. Perform the movement clockwise then counter-clock wise. 3.) Repeat until you feel loosened up.