Exercise Database

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.

Barbell Hang Snatch

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Stability Ball Tricep Extension

Steps : 1.) Start by laying on your back on a stability ball with the top of the ball underneath your upper back, your feet firmly on the floor and holding a dumbbell in one hand. 2.) Slowly raise your arm with the dumbbell straight up towards the ceiling and keeping the other arm at your side. 3.) Bend your arm and bring the weight slowly down behind your head feeling a stretch in your tricep and hold for a count. 4.) Then bring the weight back up to the starting position and repeat for as many reps and sets desired.

Stability Ball Weighted Wall Squat

Steps : 1.) Start by setting up an exercise ball against the wall, leaning your back up against the ball so it is positioned in the middle of your body and holding a dumbbell in each hand. 2.) Slowly lower your body towards the ground so that your thighs are parallel with the ground, so 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.

Crow Pose

Steps : 1.) Begin the position in a squat with your feet close together. 2.) Take your hands and place them on the floor shoulder width apart with your fingers facing forward. 3.) Bend your knees, bring them right next to your upper arms and then keep your feet close together moving onto your tiptoes. 4.) Once set in this position, lean your body forward allowing the transfer of your weight to move from your toes to your palms. See if you can position your triceps on your thighs. 5.) Lift up with your ab muscles and arch your hips towards the ceiling moving your feet closer together near your buttocks. 6.) Keep your ab muscles and legs in, attempt to straighten out your arms and hold this position for up to 5 breaths. 7.) Slowly come down to the starting position and repeat.

Rocky Pull-Up

Steps : 1.) Begin by grabbing the pull-up bar with an overhand grip. 2.) Lift your chest up towards the bar until it touches it just as in a regular pull-up and make sure that you squeeze your back on the motion upward. 3.) Lower your torso back down to the starting position then repeat the exercise again but this time lift up by your chest with the back of your neck touching the bar squeezing your back as soon as your neck touches the bar. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Barbell One-Arm Floor Press

The one arm floor press exercise is a good exercise to build strength and coordination needed for weight training and is best done with a partner. Steps : 1.) Start by lying flat on your back with your knees slightly bent and keeping your feet planted firmly on the floor. 2.) Next have your partner stand above you and hand you the bar so that you are holding it in one hand. 3.) Slowly lower the barbell towards the floor so that your bicep is parallel to the floor and hold for a count. 4.) Return back up to the starting position and repeat for as many reps and sets as desired. 5.) Switch arms and repeat.

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.

Barbell Round the World Shoulder Stretch

Steps : 1.) To begin this exercise; start off standing up straight holding a barbell, with palms up towards the ceiling, behind your back. 2.) Keep the barbell positioned behind your hips and then slowly lift your arms up so that they are behind your head. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Smith Machine Single-Leg Calf Raise

Steps : 1.) Start by setting up the amount of weight on the smith machine that you would like to perform for this exercise 2.) Place a horizontal bench underneath the bar and either a step or block in front of the bench. 3.) Sit down in the middle of the bench and lower the bar down towards your waist rasting it upon your right thigh. 4.) Extend your left leg out in front of you and place the ball of your right foot on the block. 5.) Raise the bar up off of the rack and lower your right heel down towards the floor as far as possible then slowly raise your heels up off of the floor, squeezing your calf in the process. 6.) Hold for a count then return back to the starting position. 7.) Repeat for as many reps and sets as desired.

Barbell Power Snatch

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead, making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Stability Ball Calf Raise

Steps : 1.) Start setting up an exercise ball on the wall, resting your chest up against the ball with dumbbells at your sides and feet close together. 2.) This will be your starting position. 3.) Slowly walk your feet backward so that your legs are extended behind you and chest is still positioned up against the ball. 4.) Raise your heels up off of the floor as far as possible, rolling the ball up the wall slightly, squeezing your calves and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

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.

Stability Ball Weight Plate Pullover

The pullover on a stability ball with a weight exercise uses a ball for core stabilization and help strengthen the back and hips. Steps : 1.) Start off grabbing a weight plate and sit on an exercise ball with your feet planted firmly on the floor in front of you. 2.) Lower your body so your upper abs are the only part of your body supported on the ball. 3.) Bring the weight plate to your chest with your arms extend. 4.) In an arcing motion raise the weight plate over and behind your head towards the floor until you start to feel a stretch in your core, back and chest muscles. 5.) Hold the position for a count. 6.) Return to starting position and repeat for as many reps and sets as desired.

Barbell Alternating Front and Back Press

Steps : 1.) Start by sitting up straight on the end of a flat bench with your feet shoulder width apart, holding a weighted barbell at waist level with an overhand grip. 2.) Then push the barbell up and above your head so that your arms are fully extended. 3.) Slowly lower the bar towards your upper chest so that its almost touching then immediately push it back up to the starting position. 4.) As soon as you reach the up position, lower the bar back down behind your neck and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Incline One-Arm Fly

Steps : 1.) Start off by laying on an incline bench, with your feet flat on the floor, one arm holding a dumbbell and arm extended over your chest. 2.) Keeping your elbow slightly bent, lower the weight down until it is about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm French Press (Stability Ball)

Steps : 1.) Start by sitting on a stability ball with a dumbbell in one hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Extend the dumbbell behind your head with bent elbow then push the weight up towards the ceiling until your arm is fully extended. 4.) Return the weight back down to the starting position and repeat for as many reps and sets desired. 5.) Switch to the other hand and repeat.

Cable Low Tricep Extension (Supine)

The cable low triceps extension exercise is performed while lying on a seated row cable station and targets the triceps muscles. Steps : 1.) Start by attaching a rope to the cable pulley at of a seated row station. 2.) Lie on the bench or floor with your head facing the weight stack. 3.) Grab the rope with your palms facing each other and raise your arms over your chest, with your forearms parallel to the floor at a 90 degree angle. 4.) Slowly extend your arms upward squeezing your triceps. 5.) Return to starting position and repeat for as many reps and sets as desired.