Exercise Database

Reverse Lunge with Rotation

The Reverse Lunge with Rotation is an effective exercise for targeting multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, while also improving balance and coordination. Stand tall with your feet hip-width apart and your arms at your sides. Engage your core muscles to stabilize your spine throughout the movement. Take a large step backward with your right foot, landing on the ball of your foot. Lower your body by bending both knees until your left thigh is parallel to the ground and your right knee is hovering just above the floor. Your front knee should be stacked directly over your ankle. Ensure that your back knee is bent at a 90-degree angle, with your shin perpendicular to the ground. Once you're in the lunge position, rotate your torso towards the left side, twisting from your waist. Reach your arms straight out in front of you, then rotate your torso and arms together to the left side. Keep your core engaged and your hips facing forward as you twist. Slowly rotate back to the center, bringing your arms back to the starting position. Press through your front heel to push yourself back up to the starting position, bringing your right foot back to meet your left foot. Repeat the movement on the other side, stepping back with your left foot and rotating towards the right side. Inhale as you step back into the lunge position, and exhale as you rotate your torso.

Barbell Front Raise Pullover

The barbell front raise and pullover exercise is a combination exercise that works the chest, shoulder and arm muscles. Steps : 1.) Start off lying on a flat bench, grabbing a barbell using a medium grip and placing the bar on your upper thighs while keeping your arms locked straight. 2.) Slowly raise your arms up and over, in an arc motion, behind your head (as if you were performing a reverse pullover). 3.) Hold this position for a count, feeling a stretch in your muscles, and return back to the starting position on your thighs.

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.

Box Side to Side Shuffle

Steps : 1.) Start by standing to one side of a box with your left foot resting in the middle of the platform. 2.) Quickly jump up and over to the other side, landing with your left foot on the floor and your right foot on top of the box. 3.) After landing continue to shuffle back and forth across the box until you have completed the amount of reps you wanted to perform. 4.) Repeat for as many reps and sets as desired.

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.

Medicine Ball Overhead Throw

Steps : 1.) You can either use a partner or stand in front of a wall for this exercise. 2.) Start by standing a few feet away from your partner with your back to them. 3.) Bend down towards the floor with your back almost parallel to the ground and your knees slightly bent holding an exercise ball in your hands in between your legs. 4.) Then in a reverse motion, forcefully extend your arms over your head and toss the ball behind your head towards your parter, following through with the throw so that you can feel it within your core and shoulders. 5.) Your partner will then catch the ball and roll it back to you. 6.) Repeat for as many reps and sets as desired.

Dumbbell Seated Side Bend

Steps : 1.) Start by sitting up straight on a bench with a dumbbell in each hand and arms at your sides. 2.) While keeping your back straight and facing forward, slowly bend down to one side until you feel a stretch in your abs then return back to the starting position. 3.) Continue on to the opposite side and repeat. 4.) Repeat for as many reps and sets as desired.

Barbell Stiff-Leg Deadlift (Bench)

Steps : 1.) Start by standing up straight, feet shoulder width apart, near the edges of two flat benches and holding weighted barbell at waist level with an overhand grip. 2.) While keeping your back straight as possible and legs stiff, slowly lower your upper body down towards the floor along with the barbell, keeping it in front 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.

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.

Side Angle Pose With Rotation

Steps : 1.) Begin this pose in a lunge position keeping your feet at least 3-feet apart with your right foot being the lead. 2.) Lift your arms at shoulder level and fully extend at your elbows, then lunge into your right leg until you are almost at a 90-degree angle at the knee joint. 3.) Follow this by bending to the right side allowing the left hand to touch the floor just inside of the right foot 4.) Hold this position for 5 to 10 breaths and return back to the starting position repeating in the opposite direction.

Dumbbell One-Arm Press (Palms In)

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and standing straight up next to an incline bench. 2.) Have the dumbbell pressed up on your shoulder with palms facing in towards your head. 3.) Take the dumbbell and press it with your arm until it is at overhead and hold position for a few seconds. 4.) Return the dumbbell 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.

Alternating Arm Cobra

Steps : 1.) Start off by laying face down on the floor in a prone position with your arms at your sides. 2.) Squeeze your glutes and lift your chest off of the floor with your arms alternately touching the floor from side to side while keeping your arms straight. 3.) Repeat for as many reps and sets 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.

Side Wrist Pull

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Take your left arm and bring it to the middle of your body in front of your chest and with your right hand, hold onto your left wrist. 3.) Slowly straight out and lift your arm up to shoulder level, in the direction of the hand that is holding the wrist down, and feel a stretch within your back as well as your shoulders. 4.) Hold for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and however long you desire.

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.

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.

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.