Exercise Database

Smith Machine Behind the Back Wrist Curl

Steps : 1.) Start by setting up a weighted smith machine and grab the bar behind your back using an underhand shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as 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.

Quadricep Stretch

The quadricep stretch is a great move to stretch the front of your thigh or quadricep. Steps : 1.) Start off either using a post or tall weight bench for balance while standing upright with your abs drawn-in. 2.) Raise one leg off of the ground and flex the knee while standing and stabilizing on the other leg. Use your opposite hand and take hold of the foot and pull it back slight until you feel a stretch in the front thigh. Hold for 20 to 30 seconds. 3.) Slowly lower the leg and repeat the same on the opposite side.

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.

Medicine Ball Rotation

Steps : 1.) For this exercise you will need a medicine ball as well as a partner. If you don't have a partner, use a brick wall. 2.) Stand back to back with your partner so that you have a decent amount of room spread between you both to pass the ball back and forth for this exercise. 3.) Start by one of the individual's holding the ball at their at their waist, then twisting through the hips and turning your shoulders at the same time as your partner. 4.) Pass the ball to your partner then twist in the opposite direction to receive the ball as your partner shifts in that direction to pass the ball to you. 5.) Repeat for as many reps and sets as desired.

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.

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.

Dumbbell Prone Shoulder Raise (Stability Ball)

Steps : 1.) Begin in a prone position on a stability ball with your abs and hips on the ball, legs spread out behind you and feet against a wall while each hand holds a dumbbell. 2.) When balanced and in position, perform a front raise pressing the weights out as far as you can and hold for a count. 3.) Return back to the starting position and 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.

Dumbbell Alternating Preacher Curl (Hammer)

Steps : 1.) Start by sitting on a preacher curl bench with a dumbbell in each hand, resting your forearms upon the bench and feet flat on the floor. 2.) Hold the dumbbells in a hammer or neutral grip and let the weights fully extend out in front of you. 3.) Slowly elevate one of the dumbbells up towards your chest, squeezing and isolating your bicep, then hold for a count. 4.) Return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Leg Slide

Steps : 1.) Start by laying flat on your back with your arms at your sides. 2.) Lift your legs and bend at the knees so that that they are in a 90-degree angle. 3.) Once in position slowly slide your legs forward and hold this position for a few seconds, return back to the starting position and repeat.

Kettlebell Turkish Get-Up Lunge

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 lunge position and then move to resting on one knee. 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

Dumbbell One-Arm Reverse Bench Wrist Curl

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and holding a dumbbell in one hand with a reverse grip. 2.) Slowly lower the dumbbell down below the bench as far as possible squeezing your forearms and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Push-Up

The push up with your feet on a stability ball is similar to the standard pushup exercise that forces you to engage the muscles of your core to perform the exercise. Steps : 1.) Start by placing your feet and your shins flat on top of an exercise ball and then positioning your arms in front of you shoulder-width distance apart with your hands under your arms. 2.) Once in position, press up from the ground until your arms are fully extended as this will be your starting position. 3.) Slowly lower your body towards the ground until you feel a stretch in your tricep muscles and hold for a count. 4.) Return back up to the starting position and repeat for as many reps and sets as desired.

Barbell Rear Delt Row to Neck

Steps : 1.) Start by setting up a weighted barbell in front of you, keeping your feet shoulder width apart and bend down so that your back is parallel to the floor. 2.) Extend your arms down towards the floor, grab the barbell with an overhand grip and bring it to shin level. 3.) Slowly pull the barbell up towards your neck, feeling a stretch in your shoulders and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Trap Bar Bent-over Rows

Trap bar bent-over rows are a compound exercise that primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and lower trapezius, as well as the biceps and forearms. Place a trap bar on the ground and load it with an appropriate amount of weight. Stand in the center of the trap bar with your feet shoulder-width apart. Bend your knees slightly and hinge at your hips to lower your torso until it's almost parallel to the ground. Grip the handles of the trap bar with an overhand grip (palms facing towards you). Your hands should be just outside of your knees. Keep your back straight, chest up, and core engaged throughout the movement to maintain a neutral spine. Begin the movement by retracting your shoulder blades and pulling the trap bar towards your abdomen. Focus on driving your elbows back, keeping them close to your body as you pull. Squeeze your shoulder blades together at the top of the movement to fully engage the back muscles. Lower the trap bar back down under control until your arms are fully extended, but avoid locking out your elbows. Inhale as you lower the trap bar towards the ground. Exhale as you pull the trap bar up towards your abdomen.

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.

Stability Ball Wall Squat

Steps : 1.) Start by setting up an exercise ball against the wall and leaning your back up against the ball so it is positioned in the middle of your body. 2.) Slowly lower your body towards the ground so that your thighs are parallel with the ground and your upper back and head are rested on the exercise ball. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.