Exercise Database

Dumbbell Dublin Press

Steps : 1.) Start by standing up straight, holding a dumbbell in each arm at shoulder level next to your head. 2.) Slowly extend your arms overhead, squeezing in your shoulder and immediately return back to the starting position. 3.) Repeat for as many reps and sets as desired.

Star Jump

Steps : 1.) Start by standing up straight in a relaxed stance with your feet shoulder width apart and arms at your sides. 2.) Then squat down halfway with and forcefully push up as high as possible, extending your entire body out and spreading your arms and legs away from your body. 3.) Feel the full extension of your body then land with all of your limbs back in and absorb the landing through your legs. 4.) Repeat for as many reps and sets as desired.

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.

Half Kneeling Psoas Stretch

The psoas muscle is a deep hip flexor that connects the lumbar spine to the top of the thigh bone. Stretching the psoas can help alleviate tightness in the hips and lower back. Begin by kneeling on a soft surface such as a yoga mat or carpet. Make sure your knees are directly under your hips and your shins are parallel to each other. Engage your core muscles to stabilize your torso and maintain good posture throughout the stretch. Step your right foot forward, placing it flat on the ground in front of you. Your knee should be bent at a 90-degree angle, positioned directly above your ankle. Shift your weight forward slightly, so you feel a gentle stretch in the front of your left hip and thigh. You should feel a deep stretch along the front of the left hip and into the abdomen. To deepen the stretch, gently tilt your pelvis forward by tucking your tailbone under. Take your left arm extend it fully overhead. Once in this position, flex the trunk to the right towards the bent knee, stretching the arm that way too. This will increase the stretch along the front of the left hip and psoas muscle. Hold the stretch for 30-60 seconds, breathing deeply and allowing your body to relax into the stretch. Avoid holding your breath or tensing up. Release the stretch by stepping your right foot back to the kneeling position. Switch sides by stepping your left foot forward and repeating the stretch on the opposite side. Perform 2-3 repetitions on each side, gradually increasing the duration of the stretch as you feel more comfortable.

Cable Rope Incline 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 rope extension that is attached to the machine. 2.) Lay down with your chest flat on the bench and grab the rope with a neutral grip then slowly pull the rope in towards your chest. 3.) Squeeze your back as the rope 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.

Cable Rotation (Stability Ball)

Steps : 1.) Start by placing a stability ball next to a cable machine and sitting up straight with your feet planted firmly on the floor in front of you. 2.) Grab the cable with both hands and extend it out in front of you as this will be the starting position. 3.) Using your core, slowly rotate outwards of the machine until you feel tension in your abs. 4.) Hold for a count then bring the cable back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Incline Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on an incline bench, feet on the floor and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Bench Quadricep Stretch

Steps : 1.) Begin by standing with your back about 2 feet away from a bench or step with one leg lifted up behind you placing the top half of the foot upon the bench. 2.) Keep one leg out in front of you supporting your weight during this stretch and slightly bend to relieve any discomfort. 3.) Repeat for as many reps and however long you desire.

Stability Ball Bridge

Steps : 1.) Begin by laying supine (on your back) with your heels placed upon an exercise ball, keeping your arms flat at your sides. 2.) Contract your core muscles and raise your hips up off of the floor, making sure your hands stay firm on the ground, so that your body creates a line elevated upward. 3.) Hold this position for a few seconds then return back down to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell See Saw Press

Steps : 1.) To begin this exercise; start off by grabbing a dumbbell in each hand and clean lift them so that your palms are facing in at chest level. 2.) Then take your left arm and extend it overhead, while it is being extended rotate your wrist so that the palms are facing inward, and bend your torso to the opposite direction. 3.) Repeat the exercise with the opposite hand and then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Knee to Chest (Supine)

Steps : 1.) To begin this exercise; start off positioned on your your back with your knees bent as in a standard sit-up position. 2.) Push your right leg out and straight followed by taking your left knee and pulling it tightly to your chest bringing the knee as close as you can to your head. 3.) Repeat this exercise for as many repetitions as needed.

Cable Single-Leg Knee Raise

Steps : 1.) Start by placing a flat bench right in front of a low pulley cable machine and attaching ankle straps to the pulley. 2.) Lay with your back flat on the bench, feet pointed towards the machine and your hands grasping the bench behind your head. 3.) Slowly pull one knee up as high as you can towards your chest until you feel a stretch in your abs, keeping the other leg straight out in front of you, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable One-Arm Incline Press

Steps : 1.) Start by laying back on an incline bench facing away from a cable machine. 2.) Grab a cable and hold it one hand in an overhand grip, bringing the cable to about level with your right pec and elbow bent at 90-degrees. 3.) Once in position, slowly press and extend your arm straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets 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.

Dumbbell Split Jump

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in each hand at your sides. 2.) Step forward with your left leg, squatting down through your hips and maintaining your balance 3.) Squat down so that your front leg becomes parallel with the floor and then push through the balls of your heels so that you explode off of the floor and jump up. 4.) Return back to the lunging squat position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Tricep Extension (Pronated)

The dumbbell single arm pronated triceps extension is an advanced exercise to isolate and target the tricep muscle. Steps : 1.) Start by lying flat on a bench with your head at one end and your feet placed firmly on the floor. 2.) Grab a dumbbell in one hand and raise it to a position above your chest, your palm should be facing your feet. 3.) Place your free hand under the shoulder to support your other arm. 4.) Slowly lower the weight moving only your forearm and elbow towards and away from your chest. 5.) Repeat for as many reps and sets as desired. 6.) Switch with your other arm and repeat..

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.

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.