Exercise Database

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.

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 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.

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.

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.

Barbell Pullover and Press

Steps : 1.) Start by setting up a flat bench horizontally and laying down with your back flat in the middle of the bench, holding a weighted barbell against your waist. 2.) Slowly elevate the barbell towards the ceiling and then lower it behind the back of your head as far as possible, feeling a stretch in your chest and then hold for a count. 3.) Return the bar back over your chest then lower it so that it is almost touching your body then push it back up. 4.) Repeat for as many reps and sets as desired.

Cable Rotation (Stability Ball)

Steps : 1.) Start by placing a stability ball next to a cable machine and sitting up straight with your feet planted firmly on the floor in front of you. 2.) Grab the cable with both hands and extend it out in front of you as this will be the starting position. 3.) Using your core, slowly rotate outwards of the machine until you feel tension in your abs. 4.) Hold for a count then bring the cable back to the starting position. 5.) 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.

Star Jump

Steps : 1.) Start by standing up straight in a relaxed stance with your feet shoulder width apart and arms at your sides. 2.) Then squat down halfway with and forcefully push up as high as possible, extending your entire body out and spreading your arms and legs away from your body. 3.) Feel the full extension of your body then land with all of your limbs back in and absorb the landing through your legs. 4.) Repeat for as many reps and sets as desired.

Single-Leg Stance

Steps : 1.) Start by standing up straight with both arms at your side then raising up one leg with knee slightly bent. 2.) After gaining your balance, slowly flex forward in your pelvis and extend the bent leg out behind you, keeping your body straight and parallel to the floor. 3.) Hold this position for a few seconds and then return back to the start. 4.) Repeat for as many reps as desired.

Dumbbell Shoulder Press (Stability Ball)

Steps : 1.) Start off by sitting on top of a stability ball with your feet planted firmly on the floor in front of you, arms bent by your head at 90-degrees and dumbbells in each hand. 2.) Raise the dumbbells slightly in front of your head and elevate them over your head completely until they are touching at the ends. 3.) Keep your arms straight at the top and hold motion for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Incline Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on an incline bench, feet on the floor and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell 1/2 Squat

Steps : 1.) Start by setting up a weighted barbell with the amount of weight that you would like to perform. 2.) Position the barbell on your shoulders with an overhand wide shoulder width grip just as in a regular squat position. 3.) Slowly squat down towards the floor about 12 inches, not as deep as a regular squat, and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Curl Against an Incline

The barbell curls lying against an incline exercise uses an incline bench to help adjust your body's position to perform bicep curls. Steps : 1.) Start by taking an incline bench and setting it to a 45-degree angle, then grabbing a barbell with a shoulder-width grip and lean forward against it with your feet resting on the floor for support. 2.) Hang your arms down over the bench holding onto the barbell, keeping your elbows straight and raise the bar up towards your head, isolating the biceps. 3.) Hold onto this position for a count then return back to the starting position.

Cable Tricep Extension (Kneeling)

The kneeling cable triceps extension exercise allows you to isolate your triceps more effectively and building bigger arms through kneeling. Steps : 1.) Start off by placing a bench sideways in front of a high pulley machine and attaching a straight bar onto the machine. 2.) Grab onto the straight bar with an overhand grip and kneel on the floor in front of the bench, keeping your back straight and head down. 3.) Positioning your elbows and your forearms above your head, push down on the bar in an arc motion so that your forearms are touching the bench. 4.) Hold onto this position for a count, isolating the triceps and return back up to the start. 5.) Repeat for as many reps and sets as desired.

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.

Cable Bicep Curl (Supine Close Grip)

The cable lying close grip biceps curl exercise combines a flat body position with a pulling motion to isolate the biceps and build bigger arms. Steps : 1.) Start by placing a flat bench under a cable weight stack and attach a flat bar to the pulley. 2.) Lie down with your head towards the stack and your feet firmly on the floor. 3.) Grab the bar with an overhand grip (palms down) about 8 inches apart, and extend your arms straight up. 4.) Curl the bar down in an arc touching your chin and hold the position for a count. 5.) Slowly return to the starting position.

Barbell Squat to Shoulder Press

Steps : 1.) Start by standing with your feet shoulder width apart, holding a barbell across the front of the chest. 2.) Slowly squat down under control keeping your knees bent over your toes and press the barbell over your head extending your arms straight up. 3.) Hold this position as soon as you feel a stretch in your thighs and glutes for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.