Exercise Database

Decline Bench Cable Crunch

Steps : 1.) Start by placing a decline bench with the lower end facing the base of a low pulley cable machine with a rope extension attached to the machine. 2.) Lay down with your back flat on the bench with your head on the lower end and hold the rope by the side of your head. 3.) Use your ab muscles and pull your body up off of the bench and crunch up as far as you can until you feel a stretch in your lower abs. 4.) Slowly return back to the starting position and repeat for as many reps and sets as desired.

Stability Ball Wall Squat

Steps : 1.) Start by setting up an exercise ball against the wall and leaning your back up against the ball so it is positioned in the middle of your body. 2.) Slowly lower your body towards the ground so that your thighs are parallel with the ground and your upper back and head are rested on the exercise ball. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Incline 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.

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.

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.

Rolling Stability Ball Back Stretch

Steps : 1.) Start off by sitting on an exercise ball with your feet planted firmly on the floor and your hands placed upon your thighs. 2.) Slowly roll down with your back onto the exercise ball, placing the top of the ball right in the middle of your back, and extending your hands out behind your head. 3.) As soon as you feel a stretch hold onto this position for a few seconds then return back to the starting position and repeat

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.

Dumbbell One-Arm Wrist Curl Over Bench (Neutral)

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 neutral 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.

Cable Rotational Crunch (Supine)

Steps : 1.) Start by attaching a rope to a low pulley cable machine and laying with your back flat on the floor and your head in the direction of the rope. 2.) Keep your legs bent with your feet about shoulder width apart and grap the rope and pull it to just above your head. 3.) Slowly lift your body up so that your shoulder blades are up off of the floor and then bring one of your elbows to the opposite side of your body until you feel a stretch in your abs and hold for a stretch. 4.) Return to the starting position and repeat in the opposite direction. 5.) Repeat for as many reps and sets as desired.

Reach and Catch

Steps : 1.) Start by laying with your back flat on the floor, keeping your knees bent, feet together and arms extended in front of you with fingers interlaced. 2.) Place your hands on your right thigh then slowly flex your abs and pull your hands up towards your knee until you feel a stretch in your abs. 3.) Slowly lower back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as possible.

Dumbbell Bicep Curl Step-Up

The step up single leg balance with bicep curl exercise is an advanced workout that combines a step up with a bicep curl to target the arm muscles. Steps : 1.) Place a box or bench in front of you and grab a dumbbell in each hand with a palms up grip. 2.) With one leg, step up on to the box and raise your other leg up (as if taking another step). 3.) At the top of the step curl your arms up bringing your biceps towards your shoulders, squeezing the bicep muscles. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.

Barbell Reverse Grip Tricep Extension

Steps : 1.) Start by laying on an incline bench with your feet flat on the floor, holding a barbell with both hands over your eyes with palms facing inward. 2.) Slowly lower the barbell towards the top of your head feeling tension in your triceps, hold this position for a count and return back to the start. 3.) Repeat for as many reps and sets as desired.

Smith Machine Incline Shoulder Raise

Steps : 1.) To begin this exercise; start off by placing an incline bench underneath a smith machine and align the barbell at a height that you are able to reach the bar. 2.) Grab onto the barbell and lift the bar off from the rack and hold it over you with your elbows, slightly bent. 3.) Then lift the bar up until your arms are fully extended holding on for a few seconds, returning it back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Box Jump with Single-Leg Stabilization

Steps : 1.) Start off by standing on a plyo box or a bench, arms at your sides and feet together. 2.) Jump off of the platform and gently land on the ball of your foot. 3.) Hold the landing position and repeat, landing on opposite leg.

Stability Ball Roman Twist

Steps : 1.) Start by laying down on an exercise ball with your middle to upper back rested underneath the top of the ball with your feet planted firmly on the floor and arms extended out straight in front of you towards the ceiling. 2.) As soon as you are in position, slowly rotate your upper body in one direction, keeping your arms in the straight position and lower body still firm. 3.) Once you feel tension on your abs, hold for a few seconds then return back to the starting position and repeat in the opposite direction for as many reps and sets desired.

Warrior 2 Pose

Steps : 1.) Begin by laterally stepping with your left leg until both legs are about 3 feet apart from each other. 2.) Then lunge into the right leg to about a 90-degree angle at the joint keeping your left leg straight. 3.) Extend both of your arms straight out so that they are horizontal along the shoulder line. 4.) Hold this position for 5 to 15 seconds, return back to the starting position, alternate sides and repeat.

Downward Facing Puppy Dog

Steps : 1.) Begin by kneeling on an exercise mat with your legs shoulder-width apart. As you do this, position your hands forward while lowering your head towards the floor. 2.) Keep your knees underneath your hips at all times so that your buttocks is raised high in the air. 3.) Relax an extend back through the hips and low back, holding this position for 5 to 10 long, slow breaths. 4.) Return back to the starting position and repeat.

Broad Jump to Box Jump

The broad jump to box jump is a dynamic exercise that combines explosive lower body strength, coordination, and agility. Stand with your feet shoulder-width apart, toes pointing forward. Bend your knees slightly, hinge at your hips, and keep your back straight. Swing your arms backward to generate momentum. Explode forward with maximum force, extending your hips, knees, and ankles. Swing your arms forward and upward to help propel yourself forward. Land softly on the balls of your feet, bending your knees to absorb the impact. As soon as you land from the broad jump, immediately transition into the box jump. Focus on quickly resetting your body and getting ready for the next explosive movement. From the landing position of the broad jump, quickly drop into a partial squat position, loading your legs for the jump. Swing your arms backward for momentum. Explosively jump upward, driving your hips forward. Bring your knees up towards your chest to ensure clearance over the box. Land softly on the box with both feet, ensuring you're stable and balanced. Stand up fully on the box before stepping down carefully. Ensure the box is stable and won't slip during the exercise. Start with a lower box height and gradually increase it as you become more comfortable and confident with the movement. Focus on proper landing technique to minimize the risk of injury, especially to your knees and ankles. Listen to your body and stop if you experience any pain or discomfort. Allow adequate rest between sets to prevent fatigue-induced mistakes and reduce the risk of injury.