Exercise Database

Weighted Side Rotation

Steps : 1.) Start by placing a bench horizontally in front of you or something that you can rest your feet under, then lay with your back flat on the floor with your feet underneath the support. 2.) Grip either a weight plate or dumbbell and hold it out in front of you. 3.) Then lift your upper body off of the floor so your shoulders and back are elevated. 4.) Once in position twist from your core from side to side so that you feel a stretch in your abs. 5.) Repeat for as many reps and sets as desired.

Bow Pose

Steps : 1.) Begin this pose by lying face down on the floor. 2.) Arch your back, keeping shoulder blades back, bend your legs and reach back tightly grabbing your ankles. 3.) Hold this position for a 5 count and then return back to the starting position.

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.

Weighted Decline Rotation

Steps : 1.) Start by laying on a decline bench with a weight plate crossed in between your arms over your chest and feet secured in the foot rests. 2.) Slowly curl up with your abs and pause as soon as you reach the top. 3.) As soon as you reach this position rotate to one direction, then return back to the center and then back down. 4.) Repeat these steps but to the opposite direction. 5.) Perform this exercise for as many reps and sets as desired.

Cable Lying Crunch

Steps : 1.) Start by placing a rope attachment to a low pulley cable machine and lay down in front of the machine with your head close to the pulley. 2.) Keeping your knees bent, grab the rope with your palms facing inward and pull up to your head. 3.) Slowly contract your abs, so that your shoulders are up off of the floor, and reach up as much as possible towards your knees until you feel a stretch. 4.) Return to the starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm Pullover (Stability Ball)

Steps : 1.) Start by laying on your back on a stability ball with the middle of your back placed on the top of the ball. 2.) Hold a dumbbell in one hand raised high above your chest and slowly extend the weight behind your head slightly bending your elbow until your arm create a straight line with your body and you feel a stretch in your chest. 3.) Return back up slowly to the starting position and repeat for as many reps and sets as desired.

Table Pose

Steps : 1.) Start off by sitting on the floor with your palms placed firmly on the ground behind you 2.) Then take your hands and walk them away from your glutes and lift your hips up in the process. 3.) Continuously lift up your hips and push your chest straight up to the ceiling. 4.) Your knees and head should be horizontally at level in the final position like a table. 5.) Hold for 5 to 10 breaths and return back to the starting position.

Smith Machine Incline Bench Press (Reverse Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to perform and placing a incline bench underneath the bar, centering it out for the exercise. 2.) Grab the bar with an underhand reverse shoulder width grip, then unload the bar from the rack and elevate it above your chest. 3.) Slowly lower the bar towards your chest so that it is barely touching and hold for a count. 4.) Return back to the starting position. 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.

Dumbbell Pullover (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.) Extend the dumbbells behind your head pointed out right in front of you, then elevate them straight up with your shoulders. 4.) Hold this position for a few seconds then return back to the starting position. 5.) Repeat for as many reps and sets as possible.

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 Shoulder Press (Reverse Grip)

Steps : 1.) Start off sitting up straight on a bench, with your feet together flat on the floor, gripping dumbbells in each hand at shoulder height. 2.) Then press the weights upward with your wrists rotating outward until you feel a stretch in your shoulders, and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

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.

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.

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.

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.

Rolling

Steps : 1.) Begin by sitting on the floor with your spine flexed forward in the shape of a "C". 2.) Keep your knees bent at a 45-degree angle with your legs connected together, placing your hands on your shins and keeping shoulders in place. 3.) While maintaining the "C" shape, roll back onto the floor behind you and exhale. 4.) On the ground, keep a lock on your knees and your head slightly tilted forward until you feel a stretch in your lower back. 5.) Hold this position for a few seconds and then roll back up to the start, staying completely balanced and in form. 6.) Repeat for as many times as you would like.

Cable Decline One-Arm Chest Fly

Steps : 1.) Start by setting up a handle on a low pulley cable machine and placing a decline bench next to the machine. 2.) Grab onto the handle with an overhand grip and lay down on the decline bench, keeping your back flat on the bench and feet underneath the foot rests. 3.) Raise the handle above your head as this will be your starting position. 4.) Slowly lower and extend your arm out to your side, feeling a stretch in your chest and hold for a count. 5.) Return back to the starting position and squeeze your chest. 6.) Repeat for as many reps and sets as desired.