Exercise Database

Dumbbell Stiff-Leg Deadlift on Bench

Steps : 1.) Start by standing up straight, feet shoulder width apart near the edges of two flat benches and holding a dumbbell in each hand. 2.) While keeping your back straight as possible and legs stiff, slowly lower your upper body down towards the floor along with the dumbbells, keeping them at the sides of your legs, feeling a stretch in your hamstrings on the way down. 3.) Hold for a count when you reach the lowest point possible, squeezing with your hamstrings and glutes then return back to the starting position. 4.) 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.

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.

Heel Walking

Heel walking is a simple yet effective exercise that targets the muscles in your front lower leg and calves, particularly the gastrocnemius and soleus muscles. It also helps improve ankle strength and stability. Stand tall with your feet hip-width apart and your arms hanging naturally by your sides. Lift your toes off the ground so that only your heels are in contact with the floor. Your weight should be shifted slightly forward onto the balls of your feet. Start moving forward by taking small steps, only using your heels to propel yourself forward. As you walk, focus on keeping your toes lifted and your heels in contact with the ground. Keep your upper body upright with your shoulders relaxed and your gaze forward. Engage your core muscles to help maintain stability and balance. Walk slowly and deliberately, emphasizing control and proper form. Avoid rushing through the exercise, as this can compromise technique and effectiveness. You should feel a stretching and burning sensation in your calf muscles and front lower leg as you continue to walk. This indicates that the exercise is effectively targeting and engaging the muscles. Aim to walk for a predetermined distance or time, such as 20-30 meters or 30-60 seconds, depending on your fitness level and goals. You can gradually increase the distance or duration as you become more comfortable with the exercise.

Hack Single-Leg Calf Raise

Steps : 1.) Start by setting up a hack squat machine with the amount of weight that you would like to perform for this exercise, laying with your chest flat on the pad and shoulders rested underneath the shoulder pads. 2.) Stand on the platform, push the weight up off of the rack and hold onto the hand rests as this will be your starting position. 3.) While keeping your legs straight, slowly raise one of your heels up off of the floor as far as possible, letting your other leg extend out 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.

Smith Machine Incline Tricep Extension

Steps : 1.) Start by placing an incline bench underneath a smith machine at a 30 to 45 degree angle, highest end underneath the bar and lay down with your back flat on the bench, feet in front of you. 2.) Lift the bar off of the rack with an underhand grip and slowly, while keeping your elbows fixed, lower the bar behind your head as far as possible, squeezing your triceps. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Trap Bar Jump Squat

Trap bar jump squats are a dynamic lower-body exercise that combines the benefits of the squat and explosive power from jumping. Here's how you can perform trap bar jump squats: Place a trap bar on the ground and load it with an appropriate amount of weight. Start with lighter weight until you get comfortable with the movement. Stand inside the trap bar with your feet shoulder-width apart. Position your toes slightly pointed outwards. Grab the handles of the trap bar with an overhand grip (palms facing towards you) or a neutral grip (palms facing each other). Ensure your grip is secure. Start by lowering your body into a squat position, bending your knees and hips while keeping your chest up and back straight. Keep your weight on your heels and ensure your knees do not extend past your toes. Once you reach the bottom of the squat position, explode upward by driving through your heels, extending your hips, knees, and ankles simultaneously. As you jump, use the momentum to lift the trap bar off the ground, extending your body fully. Keep your core engaged and maintain a straight back throughout the movement. Land softly back into the squat position, absorbing the impact with your muscles. Immediately go into the next repetition, maintaining a continuous and fluid motion. Inhale as you lower your body into the squat position. Exhale forcefully as you explode upward during the jump.

Barbell Side Bend

Steps : 1.) Hold the barbell on the back of your shoulders as you stand up straight while keeping your feet shoulder width apart. 2.) Leave your head up and your back straight; bend down at the waist to the right side as much as possible. 3.) As you bend down, breathe in and clench on your abdominals, holding on the position for a few seconds, come back up to the starting position exhaling on the way up. 4.) Repeat steps 1 and 2 but to the left side, followed by repeating for the amount of repetitions you desire.

Dumbbell One-Arm Row (Reverse Grip)

Steps : 1.) Start by setting up an incline bench to around 35 or 45 degrees and laying down on it with your chest flat on the bench 2.) Hold a dumbbell in one hand, with a reverse grip, extended down towards the floor. 3.) Slowly pull the dumbbell up towards your chest, squeezing your back, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Reverse Bench Wrist Curl

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and holding a dumbbell in one hand with a reverse grip. 2.) Slowly lower the dumbbell down below the bench as far as possible squeezing your forearms and hold for a count. 3.) Then return back to the starting position. 4.) 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.

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

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.

Exercise Dome Push-Up

The push up on an exercise dome exercise helps strengthen abdominal and back muscles and uses a half exercise dome to help perform the exercise. Steps : 1.) Start by placing an exercise dome flat side down on the floor and then kneeling behind the dome with your arms fully extended and body straight. 2.) While keeping your abs drawn in and body straight, lower your chest down towards the dome until you feel a stretch in your chest muscles. 3.) Hold the up position for a count and then slowly return back up to the starting position.

Dumbbell One-Arm Bent-Over Reverse Fly

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in one hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weight in front of you to about knee level. 3.) Slowly extend the arm holding the weight up and out so that the weight is at level with your head and squeeze your shoulder. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

EZ Bar Decline Tricep Extension

The decline EZ bar triceps extension exercise combines the decline bench as well as a curved bar to easily target the tricep muscles and build bigger arms. Steps : 1.) Start off lying face up (back flat) on a decline bench and grabbing an EZ bar with an overhand grip. 2.) Extend your arms up and out so that they are perpendicular with your chest, keeping your elbows tucked in at one place. 3.) Slowly lower the EZ bar towards your head, feeling a stretch in your tricep muscle and hold the position for a count. 4.) Return back up to the starting position and repeat for as many reps and sets as desired.

High Knee Skip

A high knee skip is a dynamic exercise that involves alternating hopping on each foot while driving the knees up towards the chest. It's a great way to improve cardiovascular fitness, coordination, and lower body strength. Stand tall with your feet hip-width apart and your arms relaxed by your sides. Start hopping lightly on one foot while simultaneously driving the opposite knee up towards your chest. Use your arms to help propel you upward, swinging them in a natural motion to assist with balance and momentum. As you land on the first foot, immediately switch to hopping on the opposite foot while driving the other knee up towards your chest. Continue alternating between legs, maintaining a steady rhythm and focusing on getting your knees as high as possible with each skip. Aim to perform the high knee skips at a brisk pace, moving quickly between each repetition. Focus on achieving maximum height with each knee drive while keeping the movement fluid and controlled. Keep your core engaged throughout the exercise to stabilize your body and maintain balance. Land softly on the balls of your feet to absorb shock and reduce impact on your joints. Keep your chest up and your gaze forward to help maintain proper posture and alignment. Breathe naturally throughout the exercise, inhaling and exhaling in a rhythm that feels comfortable for you. Avoid holding your breath, as this can lead to decreased performance and increased fatigue. Perform high knee skips for a set amount of time (e.g., 30 seconds to 1 minute) or a certain number of repetitions (e.g., 20 reps per leg).

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.