Exercise Database

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.

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.

Single-Leg Reverse Hyper (Flat Bench)

Steps : 1.) Start off by laying face down in a prone position on a bench with your toes touching the floor. 2.) Extend your legs straight out behind you then pull one leg up towards your upper body until you feel tension in your abs and glutes. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Side-Lying Hip Flexor

Steps : 1.) Begin in a side-lying position on the floor with your hips and legs stacked upon each other. 2.) Take the ankle of the top leg and extend back so that the heel feels like it is going to touch your glutes and squeeze. 3.) Hold this stretch for 15 to 30 seconds and repeat with the opposite side and leg.

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 One-Arm Floor Press

Steps : 1.) To begin this exercise; start off by lying back flat on the floor with a kettlebell for a one-arm press. 2.) Keep one of the legs that is on the same side of the kettlebell being pressed. 3.) Push the kettlebell above your body and extend the elbow. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Cable Knee Raise (Supine)

Steps : 1.) Start by placing a flat bench right in front of a low pulley cable machine and attaching ankle straps to the pulley. 2.) Lay with your back flat on the bench, feet pointed towards the machine and your hands grasping the bench behind your head. 3.) Slowly pull your knees up as high as you can towards your chest until you feel a stretch in your abs, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Rope Incline Row

Steps : 1.) Start by taking an incline bench and placing it in front of a cable pulley machine with the high end facing the rope extension that is attached to the machine. 2.) Lay down with your chest flat on the bench and grab the rope with a neutral grip then slowly pull the rope in towards your chest. 3.) Squeeze your back as the rope reaches your chest and hold for a count. 4.) Return back to the starting position. 5.) 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.

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.

Bench Rotational Crunch

Steps : 1.) Start by placing a bench horizontally in front of you and then laying with your back on the floor, feet placed upon the bench with your arms out to your sides in a "T" position. 2.) Extend your hands behind your head and clasp them around for support as you come up for this exercise. 3.) Slowly lift your upper body up off of the floor and twist your right elbow into your left knee until you feel a stretch in your abs. 4.) Hold for a count, return to the starting position and repeat with the opposite side. 5.) Repeat for as many reps and sets as desired.

Cross-Legged Forward Fold

Steps : 1.) Start off by positioning yourself in a cross-legged pose moving your feet forward so that the shins are in a horizontal line. 2.) Take your fingertips and place them right in front of your legs. 3.) Inhale with a few deep breaths and extend your hands forward as your chest and forehead come down towards the ground. 4.) Hold this position for up to 10 seconds and then return back to the starting position. 5.) You may repeat this pose but with your legs crossed the other way.

Smith Machine Front Squat

Steps : 1.) Start by setting up a smith machine rack with the amount of weight that you would like to perform for the exercise. 2.) Position yourself underneath the bar so that your collar bone and shoulders are used to rest the bar across your body. 3.) Keep your feet shoulder width apart and extend your arms out in front of you as in a Frankenstein pose. 4.) Slowly squat down towards the floor keeping your back straight until your thighs are parallel with the floor and hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Prone Shoulder Raise (Stability Ball)

Steps : 1.) Begin in a prone position on a stability ball with your abs and hips on the ball, legs spread out behind you and feet against a wall while each hand holds a dumbbell. 2.) When balanced and in position, perform a front raise pressing the weights out as far as you can and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

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.

Dumbbell One-Arm Arnold Press

Steps : 1) Begin by standing up straight with feet shoulder width apart holding a dumbbell in one hand. 2.) Slowly, while using your thighs, raise the dumbbell to shoulder height and rotate your palm so that it is facing in towards your body. 3.) From there raise the dumbbell above your head, squeezing in your shoulder, 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 Preacher Curl

Steps : 1.) Start by sitting on a preacher bench with your upper arms resting upon the padding and holding a dumbbell in one hand with a reverse grip. 2.) Slowly raise the dumbbell up towards your shoulders, squeezing in your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.