Exercise Database

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.

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.

Dumbbell One-Arm Fly

The dumbbell one arm bench fly is similar to the dumbbell fly exercise and helps build strength and size in your chest muscles. Steps : 1.) Start by lying on a flat bench with your free hand holding the bench and the other hand grabbing onto a dumbbell, keeping your forearm parallel to the floor. 2.) Once in position, slowly raise your arm in an arc over and above the middle of your chest. 3.) Continue until you feel a stretch in your pec muscles and then slowly return back to the starting position.

Inchworm

The inchworm exercise is a great full-body movement that primarily targets the core, shoulders, and hamstrings. Bend forward at the waist and place your palms on the floor in front of you. Keep your legs as straight as possible without locking your knees. Slowly walk your hands forward, keeping your legs straight, until you are in a high plank position (push-up position). Your body should form a straight line from your head to your heels. Hold the high plank position for a moment, engaging your core muscles to maintain stability. Walk your hands back toward your feet, keeping your legs as straight as possible. You may need to bend your knees slightly as you walk your hands back if you feel too much strain in your hamstrings. Once your hands are back near your feet, stand back up by straightening your torso and returning to the starting position. Perform several repetitions of the inchworm exercise to warm up your entire body.

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.

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.

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.

Band Bench Press

Steps : 1.) To begin this exercise; start off with placing a band under the leg of the bench where your head will be resting. 2.) Following this placement, lie down flat on a flat bench and push your arms forward so that you have the handles in front of you at your shoulder width. 3.) Then bring the handles down as if you are doing a normal barbell bench press. 4.) Right before you are about to touch your chest, squeeze your pectorals and hold the position for a few seconds and return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Squat Curl to Shoulder Press

The dumbbell squat to bicep curl to shoulder press is a dynamic compound exercise that targets multiple muscle groups, including the quadriceps, glutes, biceps, shoulders, and triceps. Stand with your feet about shoulder-width apart, holding a dumbbell in each hand by your sides with your palms facing forward. Keep your back straight, chest up, and core engaged for stability. Lower your body into a squat position by bending your knees and pushing your hips back as if you're sitting into a chair. Keep your chest up and your knees in line with your toes. Lower yourself until your thighs are parallel to the ground, or as far as comfortable while maintaining good form. As you rise from the squat position, simultaneously perform a bicep curl by bending your elbows and lifting the dumbbells towards your shoulders. Keep your upper arms stationary and only move your forearms during the curl. Squeeze your biceps at the top of the curl to fully engage the muscles. Once you reach the top of the curl, transition smoothly into a shoulder press by pressing the dumbbells overhead. Extend your arms fully while keeping your palms facing forward at the top of the movement. Engage your shoulder muscles throughout the press. Slowly lower the dumbbells back to the starting position by reversing the movements: lower the weights to your shoulders, then lower your arms back down to your sides. Descend back into the squat position simultaneously as you lower the dumbbells. Perform the desired number of repetitions, maintaining proper form throughout.

Forward Lunge with Rotation

Performing a forward lunge with rotation is a dynamic exercise that engages multiple muscle groups, including the legs, core, and obliques. Stand tall with your feet hip-width apart and your arms by your sides. Begin by taking a step forward with your right foot, lowering your body into a lunge position. As you lower your body, simultaneously twist your torso to the right, rotating your arms and upper body over the front leg (right leg in this case). Keep your chest up and your back straight throughout the movement. Your front knee should be bent at a 90-degree angle, and your back knee should hover just above the floor. Your arms should be extended straight out in front of you, with your hands clasped together. Hold the lunge position for a moment, feeling a stretch through your hips and thighs. Return to the starting position by pushing through the heel of your front foot and stepping your right foot back to meet your left foot. Repeat the movement on the other side, stepping forward with your left foot and rotating your torso to the left. Keep your core engaged throughout the exercise to maintain stability and balance. Focus on controlled movements, especially when rotating your torso. Avoid any jerky or sudden movements that could strain your back or shoulders. Make sure to keep your front knee aligned with your ankle and avoid letting it extend past your toes to protect your knee joint. Keep your gaze straight ahead to help maintain balance. If you're having trouble with balance, you can place your hands on your hips instead of extending them out in front of you. Inhale as you lower your body into the lunge position and rotate your torso. Exhale as you return to the starting position.

Diagonal Plate Raise

The diagonal plate raise is an exercise that primarily targets the shoulders, specifically the anterior (front) and lateral (side) deltoid muscles. Begin with the weight plate positioned at the midpoint of your body, in front of your thighs. Keeping your arms straight and your core engaged, lift the weight plate diagonally upwards and away from your body. Simultaneously, raise the weight plate in a diagonal motion towards the opposite shoulder, while maintaining a slight bend in your elbows. Focus on using your shoulder muscles to lift the weight, rather than relying on momentum. Continue raising the weight plate until your arms are slightly above shoulder height or until your arms are fully extended diagonally upwards. Slowly lower the weight plate back to the starting position in a controlled manner, following the same diagonal path. After completing the desired number of repetitions on one side, switch the direction of the diagonal raise to target the opposite shoulder. Ensure to maintain proper form and control throughout the movement. Exhale as you lift the weight plate diagonally upwards.

EZ Bar French Press (Reverse Grip)

Steps : 1.) Start by loading up a EZ bar with the weight that you would like to perform for this exercise. 2.) Hold 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. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Single-Leg Calf Raise

Steps : 1.) Start by setting up either a dip belt, rope or straight bar on a low pulley cable machine and placing either a step or block in front of the machine. 2.) Step onto the block with the balls of your feet on the edge and letting your heels drop down as far as possible without touching the floor. 3.) Then slowly raise one of your heels up as far as possible, keeping your other leg extended behind you, and squeeze your calf. 4.) Hold for a count and Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Advanced Windmill

Steps : 1.) Take the kettlebell and clean press it overhead. 2.) With the kettlebell in place overhead, push your glutes into the direction that the kettlebell is located on. 3.) The opposite hand should be kept behind your back as your turn your feet from the kettlebell. 4.) Keep your body as low as you can go to stretch the abdominals and kettlebell. 5.) Hold the position for a few seconds, stretching out the muscles, then return to starting position.

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

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.

Knee Across the Body

Steps : 1.) To begin this exercise; start off lying down flat on your back with your legs straight out and arms to their sides. 2.) Take your left leg and bend it across your body so that it is over your right with the left foot on the floor. 3.) Take your left arm and hold down the right knee down in position. 4.) Then place your alternate arm to the side and turn your head to the opposite direction. 5.) Return back to the starting position and repeat the exercise to the alternate direction. 6.) Repeat this exercise for as many repetitions as needed.

Inchworm Push-Up

The inchworm with a push-up is a dynamic exercise that targets multiple muscle groups, including the chest, shoulders, arms, core, and hamstrings. Begin by standing tall with your feet hip-width apart and your arms by your sides. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. Bend forward at your hips, reaching your hands towards the floor. Keep your legs as straight as possible without locking your knees. Lower your hands to the floor in front of your feet, allowing your spine to lengthen as you fold forward. Once your hands reach the floor, begin walking them forward away from your body. Keep your legs straight as you walk your hands out, moving into a plank position. Continue walking your hands forward until your body is fully extended in a plank position, with your hands directly under your shoulders and your body forming a straight line from head to heels. Perform a push-up by bending your elbows and lowering your chest towards the floor. Keep your body in a straight line from head to heels throughout the movement. Lower your chest as close to the floor as you can while maintaining proper form. Your elbows should bend to approximately 90 degrees. If a full push-up is too challenging, you can modify by performing the push-up on your knees. Once you've completed the push-up, reverse the movement by pressing through your palms and extending your arms to push yourself back up into the plank position. Begin walking your hands back towards your feet, keeping your legs straight as you walk your hands back. Continue walking your hands back until your body is fully extended, and your hands are once again at your feet. Return to Standing: Once your hands are back at your feet, slowly roll your spine back up to a standing position, one vertebra at a time, until you're fully upright. Stand tall with your shoulders back and chest lifted, ready to perform the next repetition. Perform the inchworm with a push-up for the desired number of repetitions, aiming for smooth and controlled movements throughout.