Exercise Database

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.

Smith Machine Zercher Squat

Steps : 1.) Start by setting up a smith machine bar with the weight that you would like to perform for this exercise. 2.) Stand with your arms underneath the bar with your feet shoulder width apart then lock your hands together, resting the bar between your forearms and upper arms. 3.) Remove the bar off of the rack and slowly squat down towards the ground, squeezing your quads, until your thighs are parallel with the floor 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.

Bench Jackknife Sit-Up

Steps : 1.) Begin by laying down with your back flat on a bench and your legs hanging off one end and the your arms extended out behind you on the other. 2.) Slowly, while keeping your hands and feet together, raise both your legs and arms up to the center of your body and try to touch each other. 3.) Squeeze your abdominals in this process then slowly and under control lower your body back to the starting position 4.) Repeat for as many reps and sets as desired.

Kettlebell Hang Clean

Steps : 1.) To begin this exercise; take a kettlebell in one hand and stand upright with the kettlebell next to your side. 2.) Take the kettlebell and swing it back then raise it to shoulder level. 3.) Repeat this exercise for as many repetitions as needed.

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.

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.

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.

Barbell Neck Press

Steps : 1.) Start by laying with your back on a flat bench using a medium grip on the barbell above you. 2.) Slowly lift the bar over your neck with your arms locked then come down until the bar is on your neck. 3.) Hold this position for a count then return back to the starting position squeezing with your chest as you push up. 4.) Repeat for as many reps and sets as desired.

Deadlift to Bicep Curl

This is an intermediate exercise. This exercise combines a bicep curl with a deadlift. Steps : 1.) Grasp a barbell or EZ Curl bar with a close underhand (palms facing up) grip. 2.) Standing with your feet shoulder width apart and your knees slightly bent, draw your abs in. 3.) Extend your arms so the bar rests in front of your thighs. 4.) Bending at the hips, performing a deadlift, as you bring the bar down to just above the floor. 5.) As you return to a standing position, bring the bar up curling your arms bringing your forearms to your shoulders. 6.) Return the starting position and repeat. Tips : 1.) Perform this exercise in front of a mirror may help you spot and correct your form.

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.

Barbell Supine Reverse Extension

Steps : 1.) Start by laying on your back on a flat bench with your feet on the floor in front of you, holding a weighted barbell or EZ bar behind your head dangling towards the floor. 2.) Slowly elevate the bar up and out so that it creates a straight line with your body and squeeze your triceps. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Medicine Ball Sit-Up

Steps : 1.) Start off by lying with the small of your back on a stability ball with your feet planted firmly on the floor 2.) Holding a medicine ball straight out pointed towards the ceiling. 3.) Still holding the exercise ball in front of you, contract your abdominals up and bring your torso towards the ceiling, elevating the medicine ball up at the same time. 4.) Return back to the starting position and repeat for as many sets and reps as you would like.

Stability Ball Neck Flexion

Steps : 1.) Begin by sitting on a stability ball, allowing your spine to stretch out and align straight, and keep your feet flat on the floor. 2.) Take your hands and grip the sides of the exercise ball, retract your shoulders and tuck in your chin. 3.) Then roll your head forward until your chin touches your chest and hold for 15 to 30 seconds. 4.) Repeat for as many times as you would like.

Barbell One-Arm Row

Steps : 1.) Begin by grabbing a barbell with an underhand grip, about shoulder width apart and bending over at around 60-degrees so that your spine is a bit lowered towards the ground. 2.) Slowly pull the barbell straight back and towards the chest with one arm, maintaining a still position. 3.) Hold as you reach your chest then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

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.

Hero Pose

Steps : 1.) Begin by kneeling on the floor with your knees close together and your feet wide apart. 2.) Place your hands on the soles of your feet and lift up from your pubic bone and back towards the ceiling. 3.) Hold this position for a few seconds and return back to the starting position.