Exercise Database

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.

Decline Bench Leg Raise with Hip Thrust

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull both legs up towards the ceiling as high as possible and lift your hips up off of the bench until you feel a stretch in your abs. 3.) Then return your legs back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cross Leg Erector Spinae

Steps : 1.) Begin this stretch by lying flat on your back with one of your legs straight out, the other bent and crossed over the extended leg. 2.) Take your arm on the extended leg side and push against the crossed leg as much as possible holding this position for about 15 to 30 seconds. 3.) Repeat this position on the opposite side.

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.

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.

Decline Bench Knee Raise

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull both knees up towards your chest as high as possible until you feel a stretch in your abs. 3.) Then return your knees back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell Leg Pass

Steps : 1.) To begin the exercise, take one kettlebell and place them between your legs, bending over and pressing your glutes out, and keeping your back flat. 2.) Take the kettlebell and pass it between your legs to your other hand behind the legs. 3.) Make sure that you are passing the kettlebell only behind your legs. 4.) Repeat this motion with a “W” returning the kettlebell to the front with each pass through. 5.) Repeat this exercise for as many repetitions as needed. 6.) You can also alternate the direction of which the kettlebells are passed between the legs.

Single-Leg Hack Squat

Steps : 1.) Start by setting up a hack squat machine with the weight that you would like to perform for this exercise, placing your back on the pad and your shoulders up against the shoulder pads. 2.) Place your feet on the platform then lift your right foot off of the platform and extend your left leg in front of you. 3.) Push the weight up off of the stack, place your hands on the handles of the machine and this will be your starting position. 4.) Slowly lower the weight down until your left thigh is parallel with the ground and your calf muscle and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Stability Ball Leg Lift

Steps : 1.) Begin by laying down with your back with your legs extended and an exercise ball in between your feet and hands kept at your sides. 2.) Once in position slowly raise your legs up off of the floor and bring the ball up towards the ceiling. 3.) Hold onto this position for a few seconds then return back to the starting position, squeezing your core throughout the entire motion. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Shoulder Press

Steps : 1.) Start by standing up straight, holding a dumbbell in one arm at shoulder level next to your head. 2.) Slowly elevate your arm up and above your head, squeezing in your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Pullover and Press

Steps : 1.) Start by setting up a flat bench horizontally and laying down with your back flat in the middle of the bench, holding a weighted barbell against your waist. 2.) Slowly elevate the barbell towards the ceiling and then lower it behind the back of your head as far as possible, feeling a stretch in your chest and then hold for a count. 3.) Return the bar back over your chest then lower it so that it is almost touching your body then push it back up. 4.) Repeat for as many reps and sets as desired.

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.

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.

Smith Machine Decline Bench Press (Wide Grip)

Steps : 1.) Start off setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a decline bench underneath the bar and lay down with your back flat on the bench and feet out in front of you either on the floor or underneath rests. 3.) Grab the bar with an overhand grip, keeping your hands apart with a wide distance and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Press (Stability Ball)

Steps : 1.) Start by sitting on a stability ball with a dumbbell in each hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Begin with the weights on your chest and slowly push them up towards the ceiling during your exhale and then inhaling when returning the weights back to the starting position. 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.

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.

Barbell Front Raise Pullover

The barbell front raise and pullover exercise is a combination exercise that works the chest, shoulder and arm muscles. Steps : 1.) Start off lying on a flat bench, grabbing a barbell using a medium grip and placing the bar on your upper thighs while keeping your arms locked straight. 2.) Slowly raise your arms up and over, in an arc motion, behind your head (as if you were performing a reverse pullover). 3.) Hold this position for a count, feeling a stretch in your muscles, and return back to the starting position on your thighs.