Exercise Database

Barbell Incline Row (Reverse Grip)

Steps : 1.) Start by setting up a weighted barbell in front of an incline bench, laying down in a prone position with your body kept straight and your legs extend with toes on the floor in behind you. 2.) Reach down with a shoulder width reverse grip and grab the bar elevating it off of the ground slightly. 3.) Slowly raise the bar up towards your chest, squeezing your back, and then hold for a count. 4.) Return the barbell back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Dumbbell Seated Side Bend

Steps : 1.) Start by sitting up straight on a bench with a dumbbell in each hand and arms at your sides. 2.) While keeping your back straight and facing forward, slowly bend down to one side until you feel a stretch in your abs then return back to the starting position. 3.) Continue on to the opposite side and repeat. 4.) Repeat for as many reps and sets as desired.

Dumbbell Lunge with Bicep Curl Bowling Motion

The dumbbell lunge with bicep curl bowling motion exercise is an exercise that targets the bicep muscle using a motion similar to bowling. Steps : 1.) Start by holding a medicine ball or dumbbell in both hand with your palms facing up at shoulder height. 2.) Bring one foot back and into a lunge, keeping your front foot stationary and not letting your back knee touch the ground. 3.) While lunging bring the ball or dumbbells down and back as if you were bowling, feeling a stretch in your biceps. 4.) Bring your arm back up to the starting position, switch legs and repeat. 5.) Repeat for as many reps and sets as desired.

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.

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.

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.

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

Reverse Lunge with Rotation

The Reverse Lunge with Rotation is an effective exercise for targeting multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, while also improving balance and coordination. Stand tall with your feet hip-width apart and your arms at your sides. Engage your core muscles to stabilize your spine throughout the movement. Take a large step backward with your right foot, landing on the ball of your foot. Lower your body by bending both knees until your left thigh is parallel to the ground and your right knee is hovering just above the floor. Your front knee should be stacked directly over your ankle. Ensure that your back knee is bent at a 90-degree angle, with your shin perpendicular to the ground. Once you're in the lunge position, rotate your torso towards the left side, twisting from your waist. Reach your arms straight out in front of you, then rotate your torso and arms together to the left side. Keep your core engaged and your hips facing forward as you twist. Slowly rotate back to the center, bringing your arms back to the starting position. Press through your front heel to push yourself back up to the starting position, bringing your right foot back to meet your left foot. Repeat the movement on the other side, stepping back with your left foot and rotating towards the right side. Inhale as you step back into the lunge position, and exhale as you rotate your torso.

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

Barbell Clean Pull

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip. 2.) Bend down at the knees with your back straight, chest out and head facing forward and pull up on the barbell with the driving force from your heels. 3.) As you lift the barbell up, keep your back straight and pull up. 4.) When the barbell crosses your knees, lift up with your torso until the bar has reached your hips and your knees are fully extended. 5.) Then use the extended motion to pull the barbell up and at chest level with your arms bending at shoulder level. 6.) Repeat this exercise for as many repetitions as needed

Dumbbell Iron Cross

The iron cross exercise is an advanced workout that works and strengthens the whole body. Steps : 1.) Start by gripping a dumbbell in each hand, and stand in a low squat stance with your feet shoulder-width apart and arms held out in front of you with your palms facing in. 2.) Standing upright, move your arms out and away from your body forming a T or cross position. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do this exercise with light weights until you are comfortable with the motion.

Kettlebell Arnold Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing inward towards your head. 2.) Press the kettlebell out and thrust overhead. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Sun Salutation

Steps : 1.) Start by standing up straight with feet shoulder width apart, putting your palms together and grounding yourself through your feet. 2.) Extend your arms skyward and fold your body forward and place your hands on the floor. 3.) Then either step or jump back with both feet into a plank position, creating a straight line with your body from your heels to your shoulders. 4.) Bring your shoulders forward in front of your wrist and lower your body to about 2 inches off of the floor. 5.) Continue to lower your body to the floor and then inhale as you press your hands to the floor and curve up your chest into a Cobra pose. 6.) Tuck your toes and lift your hips up high into a Downward Facing Dog, holding for 5 to 10 breaths and then return back up to the standing position.

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 Decline Pullover

Steps : 1.) Start by lying with your back flat on a decline bench, holding a weighted barbell above your chest and arms fully extended out in front of you. 2.) Then slowly move the barbell back and down behind you so that your arms stay fully extended but the barbell is behind your head and body about to touch the floor. 3.) Squeeze your shoulder and chest muscles on the way down and hold for a count. 4.) Return the barbell back up to the starting position, keeping your arms fully extended. 5.) Repeat for as many reps and sets as desired.

Janda Sit-Up

Steps : 1.) To begin the exercise, start your body off in the basic sit-up position; feet flat on the floor and arms crossed over your chest. 2.) Begin your ascent by tightly squeezing your glutes and hamstrings, inhaling on the way up with a slow 4 count until you have reached full sit-up position. 3.) Upon this final position exhale slowly. 4.) Return back to the starting position, inhaling on the way down. 5.) Repeat this exercise for as many repetitions as needed.

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.