Exercise Database

Single-Leg Push-Up

Steps : 1.) Begin by getting yourself into a push-up position with arms shoulder width apart and feet extended behind you with toes flat on the floor. 2.) Take one leg and place it over the other so that only one foot is positioned on the floor. 3.) Slowly lower yourself down until your chest almost touches the floor then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Stiff-Leg Deadlift (Wide Stance)

Steps : 1.) Start by placing a weighted barbell on the floor in front of you. 2.) Position yourself in a wide stand with feet well over shoulder width apart, bending at the hips and grabbing the bar in a close grip. 3.) Keep your hips as far back as possible and your legs straight. 4.) Then extend through your pelvis, driving your hips forward, keeping your arms hanging straight with the barbell coming up to thigh level. 5.) Continue with this motion until you are fully standing up straight, then carefully return the weight down to the starting position. 6.) Repeat for as many reps and sets as desired.

Medicine Ball Chest Throw (Supine)

Steps : 1.) Begin by lying on the floor, knees bent and feet flat on the floor with a medicine ball in your hands rested above your chest. 2.) Forcefully extend your elbows up and push the ball up directly above your body as high as possible 3.) Follow through feeling a stretch on your triceps then catch the ball as it comes back down 4.) Repeat for as many reps and sets as desired.

Smith Machine 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 flat 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 press 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 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.

Modified Push-Up to Forearms

Steps : 1.) Start off on your hands and knees in a modified push up position. 2.) Squeeze your glutes and bring one elbow down to the floor followed by the other so that your upper body is rested upon your forearms. 3.) Return back to the starting position by straightening out one arm and then the other. 4.) Repeat for as many reps and sets desired.

Stability Ball Hand and Foot Exchange

Steps : 1.) Start by laying on your back with your arms and feet extended out with an exercise held in between your feet. 2.) Once in position slowly bring your upper and lower body together at the same time, squeezing with your core, and once reaching the top of the movement transfer the ball from your feet to your hands. 3.) After the transfer slowly move back to the original starting position with the ball still kept in your hands extended out and your legs kept straight out. 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.

Lateral Box Jump Overs

Lateral box jump overs are a challenging exercise that requires coordination, strength, and agility. Focus on controlled movements and proper form to maximize effectiveness and minimize the risk of injury. Stand beside the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Start by bending your knees and lowering your hips into a partial squat position. Jump sideways explosively on top of the box, using your arms to generate momentum. Tap the top of the box with both feet before landing softly on the ground on the opposite side. Immediately jump back in the opposite direction, clearing the box once again. Continue jumping back and forth over the box in a lateral motion, maintaining a steady rhythm. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient, you can increase the number of repetitions and sets.

Barbell Power Snatch

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead, making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 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.

Single-Leg Donkey Calf Raise

Steps : 1.) Start by setting up an incline bench in front of you while you position the balls of your feet in other a step or block behind the bench. 2.) Slowly bend forward so that your forearms are rested upon the bench and extend one of your legs behind you or curled around the other foot. 3.) Slowly let one of your heels drop towards the floor as this will be your starting position. 4.) Then raise your heel slowly up off of the floor as high as possible, squeezing your calf and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Cable Decline Pullover

Steps : 1.) Start by placing a decline bench in front of a high cable pulley machine with the head rest facing the machine. 2.) Attach a long bar to the machine and sit down with your back on the bench and feet planted firmly on the floor or in a foot rest. 3.) Grab the bar with both hands with palms facing out and slowly pull up and out with your shoulders until the bar reaches to around your pelvic area. 4.) Hold this position for a count then return back up slowly to the start. 5.) Repeat for as many reps and sets as desired.

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.

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 Tricep Kickback with Stork Stance

Steps : 1.) Start by standing on one leg bending the knee at 20-degrees and holding dumbbells in front of your chest with elbows bent at around 90-degrees. 2.) Slowly bend forward in your core raising one of your legs behind you creating a body line that is parallel with the floor. 3.) After gaining your balance, execute a tricep kickback by extending your elbows back and feeling a stretch in your triceps. 4.) Hold this position for a few seconds then return back to the starting position. 5.) Repeat for as many reps and sets desired.

Smith Machine Decline Bench Press (Close Grip)

Steps : 1.) Begin by 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 about a foot apart 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.

Smith Machine Zercher Squat

Steps : 1.) Start by setting up a smith machine bar with the weight that you would like to perform for this exercise. 2.) Stand with your arms underneath the bar with your feet shoulder width apart then lock your hands together, resting the bar between your forearms and upper arms. 3.) Remove the bar off of the rack and slowly squat down towards the ground, squeezing your quads, until your thighs are parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.