Exercise Database

Dumbbell Seated One-Arm Wrist Curl

Steps : 1.) Start by sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in one hand using a neutral grip. 2.) Rest the arm holding the dumbbell on the same leg so the weight is extended off. 3.) Slowly lower the weight down below your leg, squeeze using your forearm and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Incline Tricep Extension

Steps : 1.) Start by placing an incline bench underneath a smith machine at a 30 to 45 degree angle, highest end underneath the bar and lay down with your back flat on the bench, feet in front of you. 2.) Lift the bar off of the rack with an underhand grip and slowly, while keeping your elbows fixed, lower the bar behind your head as far as possible, squeezing your triceps. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Seated Hammer 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 a neutral grip with your palms facing inward, 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 Rope Preacher Curl (Hammer)

Steps : 1.) Start by setting up a rope extension attachment to a low pulley cable machine and placing a preacher bench in front of the machine. 2.) Grab onto the rope with a neutral hammer grip, then sit down on the bench with your forearms rested over the padding and feet flat on the floor in front of you. 3.) Keep your arms extended out in front of you then slowly curl the bar up towards your chest, isolating your bicep and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Push Press

Steps : 1.) To begin this exercise; start off by clean pressing two kettlebells to your shoulders. 2.) Bend slightly at the knees and the push up using your heels to drive the kettlebells above your head. 3.) Hold for a few seconds then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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.

Dumbbell Incline Hammer Curl (Prone)

Steps : 1.) Begin by taking an adjustable bench and elevating it to around 30-degrees. With your legs extended behind you and toes on the floor, have your arms in front of you with a dumbbell in each hand. 2.) Hold the dumbbells in a neutral grip and let them hang towards the ground. 3.) Slowly elevate the weights up towards your shoulders, isolating your biceps, and hold for a count. 4.) Return back to the starting position. 5.) 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.

Barbell Pin Press

Steps : 1.) Start by setting up a flat bench between a power rack, setting the pins to about chest level and place the bar onto the pins. 2.) Lay flat on your back on the bench with the bar directly above your chest, then tuck your feet underneath you, arch your back and then drive the bar up with as much force as possible, feeling a stretch within your triceps. 3.) Hold the bar at the peak position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

High Knee Skip

A high knee skip is a dynamic exercise that involves alternating hopping on each foot while driving the knees up towards the chest. It's a great way to improve cardiovascular fitness, coordination, and lower body strength. Stand tall with your feet hip-width apart and your arms relaxed by your sides. Start hopping lightly on one foot while simultaneously driving the opposite knee up towards your chest. Use your arms to help propel you upward, swinging them in a natural motion to assist with balance and momentum. As you land on the first foot, immediately switch to hopping on the opposite foot while driving the other knee up towards your chest. Continue alternating between legs, maintaining a steady rhythm and focusing on getting your knees as high as possible with each skip. Aim to perform the high knee skips at a brisk pace, moving quickly between each repetition. Focus on achieving maximum height with each knee drive while keeping the movement fluid and controlled. Keep your core engaged throughout the exercise to stabilize your body and maintain balance. Land softly on the balls of your feet to absorb shock and reduce impact on your joints. Keep your chest up and your gaze forward to help maintain proper posture and alignment. Breathe naturally throughout the exercise, inhaling and exhaling in a rhythm that feels comfortable for you. Avoid holding your breath, as this can lead to decreased performance and increased fatigue. Perform high knee skips for a set amount of time (e.g., 30 seconds to 1 minute) or a certain number of repetitions (e.g., 20 reps per leg).

High Knee Walk External Hip Rotation

The high knee walk with external hip rotation is an excellent exercise for improving hip mobility and strengthening the hip muscles. Stand tall with your feet hip-width apart, arms relaxed by your sides. Tighten your abdominal muscles to stabilize your core. Lift your right knee towards your chest as high as you comfortably can while maintaining balance. Keep your torso upright throughout the movement. Once your knee is lifted, externally rotate your hip joint by turning your knee outwards. You should feel the outer hip muscles engage. Slowly lower your right leg back down to the ground while maintaining control and stability. Your foot should land softly on the floor. Perform the same movement with your left leg, lifting the knee towards your chest and externally rotating the hip. Alternate between lifting and externally rotating each leg as you walk forward. Aim to keep a smooth and controlled rhythm. Throughout the exercise, focus on keeping your torso upright, shoulders relaxed, and core engaged. Avoid leaning backward or forward. Repeat for Desired Distance or Time: You can perform the high knee walk with external hip rotation for a certain distance (e.g., across a room) or for a specific duration (e.g., 30 seconds to 1 minute).

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.

Hanging Knee Raise (Rotational)

Steps : 1.) Start by standing underneath a pull up bar and pull yourself up off of the ground so that you are hanging above the floor. 2.) Pull your knees up and across to one side of your body until you feel a stretch in your abs then hold for a count. 3.) Return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Kneeling Lat Stretch

Steps : 1.) Start off in a kneeling position on the ground or on a mat. 2.) Take one arm and reach out with your palm turned face up and start to rotate the shoulder. 3.) Push up on your lower back until you feel a stretch. 4.) Hold onto this position for 15 to 30 seconds and then repeat on the opposite arm.

Dumbbell Shrug (Stability Ball)

Steps : 1.) Start by sitting on a stability ball straight up, feet flat on the floor in front of you, dumbbells in each hand and arms your sides. 2.) Slowly arch your shoulders back and lift the weights up until you are at your peak in your shoulders and feel a stretch. 3.) Hold for a count then return back to the starting position. Repeat for as many reps and sets as desired.

Barbell Power Clean from Blocks

Steps : 1.) Begin with a barbell resting on two boxes, positioned at your knee level, with your feet at shoulder-width distance and gripping with a double overhand grip. 2.) Bring the bar to about mid thigh position, 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.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.

Dumbbell Reverse Concentration Curl

Steps : 1.) Begin by sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in one hand using an underhand grip. 2.) Rest the arm holding the dumbbell on the inside of the same leg so the weight is extended off and turn it inward towards the opposite leg. 3.) Slowly lower the weight down below your leg, squeeze using your forearm and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.