Exercise Database

Dumbbell One-Arm Reverse Fly

Steps : 1.) Begin by setting up an incline bench with your chest rested upon the bench with feet extended behind you, toes on the floor, holding a dumbbell in one hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise your arm up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Band Calf Raise

Steps : 1.) To begin this exercise; start off with taking an exercise and standing on it with equal amount of band on both sides. 2.) Taking the handles of the bands, elevate your arms towards the side of your head so that the bands tighten up. 3.) Then while leaving your hands by your head, stand on your toes and squeeze tightly on your calves. 4.) After holding on for a few seconds, release and go back to the starting position with your hands still by your head. 5.) Repeat this exercise for as many repetitions as needed.

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.

Dumbbell Wall Squat

Steps : 1.) Start by positioning your back flat up against a wall holding dumbbells at your sides with your knees slightly bent. 2.) Slowly slide your body down against the wall, lowering your glutes towards the floor until your thighs are parallel with the ground and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Forward Lunge with Rotation

Performing a forward lunge with rotation is a dynamic exercise that engages multiple muscle groups, including the legs, core, and obliques. Stand tall with your feet hip-width apart and your arms by your sides. Begin by taking a step forward with your right foot, lowering your body into a lunge position. As you lower your body, simultaneously twist your torso to the right, rotating your arms and upper body over the front leg (right leg in this case). Keep your chest up and your back straight throughout the movement. Your front knee should be bent at a 90-degree angle, and your back knee should hover just above the floor. Your arms should be extended straight out in front of you, with your hands clasped together. Hold the lunge position for a moment, feeling a stretch through your hips and thighs. Return to the starting position by pushing through the heel of your front foot and stepping your right foot back to meet your left foot. Repeat the movement on the other side, stepping forward with your left foot and rotating your torso to the left. Keep your core engaged throughout the exercise to maintain stability and balance. Focus on controlled movements, especially when rotating your torso. Avoid any jerky or sudden movements that could strain your back or shoulders. Make sure to keep your front knee aligned with your ankle and avoid letting it extend past your toes to protect your knee joint. Keep your gaze straight ahead to help maintain balance. If you're having trouble with balance, you can place your hands on your hips instead of extending them out in front of you. Inhale as you lower your body into the lunge position and rotate your torso. Exhale as you return to the starting position.

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

Kneeling Back Stretch

Steps : 1.) Start by kneeling on the floor placing your hands on your heels. 2.) Slowly lift your glutes off of your heels and extend up and forward. 3.) While performing this motion, bring your head back and look up at the ceiling while arching your back. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps, sets and however long you desire.

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.

Cable Upright Row (Supine)

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine and laying down with your back flat on the ground, feet facing towards the machine and grabbing the bar with an overhand grip. 2.) Slowly elevate the bar in an upright row motion towards your chest, pushing your elbows out to the sides as the bar comes up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Locust Pose

Steps : 1.) Start off by lying face down with your forehead on the floor, your arms at your sides and feet straight together. 2.) Lift your legs up in the air while keeping your ankles together and knees off of the floor. 3.) Make sure that your hips are still positioned on the ground then lift your arms, head and chest up. 4.) Take your hands and reach back towards your toes with your fingertips. 5.) Hold this position for a few seconds, return back to the starting position and repeat the pose.

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.

Dumbbell Supination (Side-Lying)

Steps : 1.) To begin this exercise; lie sideways on a flat bench with one arm holding a dumbbell. 2.) Then take the upper arm that is holding the dumbbell and rotate the forearm so that it is lifted forward and down. 3.) Repeat this exercise for as many repetitions as needed.

Spiderman Lunge

The Spiderman lunge is a dynamic stretch that targets the hip flexors, groin, and hamstrings while also engaging the core muscles. Begin in a push-up position or high plank with your hands directly under your shoulders and your body forming a straight line from head to heels. Lift your right foot off the ground and step it forward outside of your right hand. Your right knee should be bent at a 90-degree angle and aligned with your right ankle. Your left leg remains extended behind you. Lower your hips towards the ground while keeping your chest lifted and your back straight. You should feel a stretch in the groin and hip flexor of your left leg. For an additional stretch and mobility work, you can add rotation to this position by twisting your torso to the right, reaching your right arm up towards the ceiling. This will also engage your core muscles and enhance flexibility in the thoracic spine. Hold the stretch for a few breaths, feeling the muscles elongate and relax. Press through your right foot and engage your core to lift your hips back up, returning to the starting plank position. Step your right foot back to the plank position and then repeat the same movement on the opposite side. Step your left foot forward outside of your left hand and lower into the lunge position. Continue alternating between right and left sides, moving through the stretch with control and fluidity. Throughout the movement, focus on keeping your core engaged, your spine neutral, and your chest open. Avoid letting your lower back sag or your shoulders hunch forward. Remember to breathe deeply and evenly throughout the stretch, inhaling as you lower into the lunge and exhaling as you return to the starting position.

Leg Slide

Steps : 1.) Start by laying flat on your back with your arms at your sides. 2.) Lift your legs and bend at the knees so that that they are in a 90-degree angle. 3.) Once in position slowly slide your legs forward and hold this position for a few seconds, return back to the starting position and repeat.

Weight Plate One-Arm Shrug

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a slight bend in your knees, holding a weight plate in one hand and letting your arms hang down at your sides. 2.) Once you have secured the weight plate in place, slowly shrug your shoulder as high as you can and hold the position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

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.

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.