Exercise Database

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.

Barbell High Front Raise

Steps : 1.) Start by standing up straight and setting up an EZ bar with the weight that you would like to perform with your feet shoulder width apart and keeping the weight at waist level. 2.) Slowly elevate your arms up and above your head, squeezing your shoulders in the process and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Forward Lunge with Bicep Curl

The forward lunge with bicep curl requires balance and coordination and also targets the bicep muscles. Steps : 1.) Grasp a dumbbell in each hand with your palms facing up and stand up straight with your feet together, your back straight and your abs drawn in. 2.) Allow your arms to extend down fully to the sides of your body. 3.) While keeping your body straight, take a step forward then bend your waist and your knee into a lunge. 4.) As you go into the lunge curl your arms up towards your shoulders contracting your biceps. 5.) Return to starting position and switch legs. 6.) Repeat for as many reps and sets as desired. Tips : 1.) Refrain from dropping your leg and knee to the ground.

Kettlebell Snatch

Steps : 1.) To begin this exercise; start off by holding two kettlebells at knee level. 2.) Bend slightly at your knees and swing the kettlebells between your legs then drive up with your torso until they are overhead pressed. 3.) Hold onto this position for a few seconds then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed

Seated Dumbbell One-Arm Bent-Over Reverse Fly

Steps : 1.) Start by sitting on the end of a flat bench with your feet together on the floor in front of you and a dumbbell in one hand. 2.) Bend down so that your chest is rested upon your thighs and position the dumbbell underneath your legs. 3.) Slowly elevate the dumbbell up and out to around head level 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 One-Arm Row

Steps : 1.) Start by setting up a smith machine at the bottom of the rack with the amount of weight that you would like to perform the exercise with. 2.) Stand to the side of the bar and bend over creating a 90 degree angle with your body, then slowly reach down with the arm on the side of the bar and grip with a neutral grip. 3.) Pull the bar up towards your side, squeezing in your back, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Bench Calf Stretch

Steps : 1.) Start by placing a bench, step or platform in front of your body then taking your right heel and placing it on top of the platform. 2.) Lean forward with your upper body and grab onto your right toe with your right hand, keeping your left leg bent behind you and straight. 3.) Take your left hand, place it on your left thigh to help support the extra weight placed upon your left leg. 4.) Keep pulling your toes until you feel a stretch in your calf then hold this position for 15 to 30 seconds. 5.) Return back to the starting position and repeat for as many reps, sets and however long you desire.

Lateral High Knee Skip

The lateral high knee skip is a variation of the high knee skip exercise that incorporates lateral movement to engage different muscle groups and improve overall agility and coordination. Begin by standing with your feet together and your arms relaxed by your sides. Start by hopping laterally (sideways) to one side, pushing off with both feet simultaneously. As you jump to the side, lift your knees up towards your chest, driving them as high as possible. Upon landing on the opposite side, immediately transition into another lateral hop while lifting your knees towards your chest. Continue alternating between hopping to the left and right sides, maintaining a steady rhythm and focusing on driving your knees up with each skip. Utilize your arms to help propel you sideways, swinging them in a natural motion to assist with balance and momentum. Keep your arms bent at the elbows and close to your body, allowing them to move freely in coordination with your legs. Keep your core engaged throughout the exercise to stabilize your body and maintain balance. Land softly on the balls of your feet with each hop to absorb shock and reduce impact on your joints. Keep your chest up and your gaze forward to help maintain proper posture and alignment. Breathe naturally throughout the exercise, inhaling and exhaling in a rhythm that feels comfortable for you. Avoid holding your breath, as this can lead to decreased performance and increased fatigue. Perform lateral high knee skips for a set amount of time (e.g., 30 seconds to 1 minute) or a certain number of repetitions (e.g., 20 reps per side).

Side-Lying Quadricep Stretch

Steps : 1.) Start by laying on your side with the leg on the floor bent at a 90-degree angle to help stabilize the body and the elevated leg being held by one hand. 2.) Slowly stretch the elevated leg behind you so that your heel is being pulled towards your glutes. 3.) Hold this position for 15 to 30 seconds and return back to the start. 4.) Repeat for as many reps, sets or duration as desired.

Three Bench Dip

Steps : 1.) Start by setting up 3 benches, one horizontally in front of you and two vertically positioned at your sides for this exercise. 2.) Place your hands at the end of the two vertical benches while your feet are extended out and heels are resting in the middle of the horizontal bench. 3.) Push up with your arms so that your body is elevated and arms straight, then slowly lower your body down until your elbows are at shoulder level and hold for a count. 4.) Return back to the starting position.

Dumbbell One-Arm Row (Reverse Grip)

Steps : 1.) Start by setting up an incline bench to around 35 or 45 degrees and laying down on it with your chest flat on the bench 2.) Hold a dumbbell in one hand, with a reverse grip, extended down towards the floor. 3.) Slowly pull the dumbbell up towards your chest, squeezing your back, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell One-Arm Para Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing outward in front of you. 2.) Take the kettlebell and press it up until it is in the overhead position. 3.) Return the kettlebell back to the shoulder press. 4.) Repeat this exercise for as many repetitions as needed.

Table Pose

Steps : 1.) Start off by sitting on the floor with your palms placed firmly on the ground behind you 2.) Then take your hands and walk them away from your glutes and lift your hips up in the process. 3.) Continuously lift up your hips and push your chest straight up to the ceiling. 4.) Your knees and head should be horizontally at level in the final position like a table. 5.) Hold for 5 to 10 breaths and return back to the starting position.

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.

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.

Barbell Decline Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on a decline bench, feet on the rested underneath the pads 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.

Dumbbell Alternating Press (Palms In)

Steps : 1.) Start by sitting at the end of a flat bench with your feet on the floor in front of you, holding a dumbbell in each arm at shoulder level, and palms facing in next to your head. 2.) Slowly extend one of your arms overhead, squeezing your shoulder and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Stability Ball Lat Stretch

Steps : 1.) Begin by kneeling down with one arm upon an exercise ball and the other hand placed upon the floor. 2.) Then, when in place, start to rotate the shoulder and pushing up on your lower back so that a stretch in your back and shoulders is felt. 3.) Hold this position for 15 to 30 seconds and repeat with the other arm.