Exercise Database

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.

Cable Reverse Crunch

Steps : 1.) Begin by taking an ankle strap and connecting it to a low pulley cable machine. 2.) Sit down in front of the machine and attach the cable to your ankles, then lie down and elevate your legs up bending your knees at a 90-degree angle. 3.) Keep your hands behind your head and bring your knees inward towards your core until you feel tension on your abs. 4.) Hold this position for a count then slowly bring your hips and legs back to the 90 degree angle and repeat for as many reps and sets desired.

Modified Push-Up to Forearms

Steps : 1.) Start off on your hands and knees in a modified push up position. 2.) Squeeze your glutes and bring one elbow down to the floor followed by the other so that your upper body is rested upon your forearms. 3.) Return back to the starting position by straightening out one arm and then the other. 4.) Repeat for as many reps and sets 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.

Dumbbell One-Arm Tricep Extension (Supinated)

The dumbbell single arm supinated tricep extension exercise is similar to the pronated triceps extension except the movement is over the head instead of across the chest and still targets the tricep muscles. Steps : 1.) Start off lying flat in a bench with your head at one end and your feet placed firmly on the floor at the other end. 2.) Grab a dumbbell in one hand and raise it to a position above your chest, your palm should be facing the floor. 3.) Place your free hand under the shoulder to support your other arm. 4.) Slowly bend your elbow over your head with the weight moving only your forearm and elbow. 5.) Return to the starting position and repeat for as many reps and sets as desired. 6.) Switch with your other arm and repeat.

Dumbbell One-Arm Hammer Press

Steps : 1.) Start off by laying down on an flat bench with your feet flat on the floor and holding a dumbbell in one hand in a hammer grip position with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder, keeping a 90-degree angle in your arm until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Bradford Rocky Press

Steps : 1.) To begin this exercise; start off sitting on a straight up military press bench with a weighted barbell rested on your upper chest. 2.) Keeping your palms facing out, push the barbell up in an overhead press above your head and hold for a few seconds. 3.) Then lower the bar down behind the back of your head and hold for a few seconds. 4.) Return back to the overhead position and then back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

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.

Dumbbell Rotational Decline Sit-Up

Steps : 1.) Start by laying with your back flat on a decline bench holding two light dumbbells in your hands rested above your chest and placing your feet underneath the resting pads. 2.) Slowly pull your body up along with the weights and bring your right arm forward and across to your left knee until you feel a stretch in your abs. 3.) Hold this position for a count then return to the starting position. 4.) Repeat for as many reps and sets as desired.

One-Arm Wall Stretch

Steps : 1.) Start by standing straight up, feet shoulder width apart next to a wall. 2.) Lean forward against the wall, keeping your feet firmly planted on the ground and knees slightly bent, and place one arm against the wall with the forearm being rested upon the wall the most. 3.) Slowly lean onto your arm until you feel a stretch in your back. 4.) Hold for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and length 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.

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.

Band Hamstring Stretch

Steps : 1.) Start by laying with your back flat on the ground with one leg extended above you and the other kept straight and flat on the floor. 2.) Take either a belt, rope or exercise band and loop it around the ball of your foot, then pull on the belt to put tension on your calves and hamstrings. 3.) Hold this position for 15 to 30 seconds then return to the start. 4.) Repeat for as many reps and however long you desire.

Barbell Snatch

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

All Fours Quad Stretch

Steps : 1.) To begin this exercise; start off in a kneeling pushing position and lift your right leg off of the floor and hold onto it with your right hand. 2.) With your hand hold onto your ankle and stretch out your upper legs holding on for 15 to 30 seconds, then alternate. 3.) Repeat this exercise for as many repetitions as needed

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.

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.