Exercise Database

Kettlebell One-Arm Overhead Squat

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell with one arm and then press the weight overhead. 2.) Then with the kettlebell pressed overhead, flex and bend your knees and lower your body towards the floor and pause when you get close to the bottom, holding for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Kettlebell Floor Press

Steps : 1.) Start by laying on the floor on your side with a kettlebell in one hand resting upon your chest, one leg stretched out in front of you over your other leg extended behind you. 2.) Slowly press the kettlebell into a locked out position over your chest then slowly lower the weight until your elbow touches the ground still keeping the kettlebell elevated. 3.) 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.

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.

Weighted 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, then place a weight plate on your hips and this will be your starting position. 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.

Crescent Moon Pose

Steps : 1.) Start off by kneeling forward on one knee and stepping forward with the opposite leg, touching the floor with your fingertips and bringing your hips up. 2.) As you ease into this position, let the muscles relax and bring your hands to your front knee. 3.) Gaining your balance, reach your arms out forward, crossing your fingers and then lift your upper body and hands up towards the sky. 4.) While your upper body is shifting upward, move your hips closer towards the floor. Take your spine and shoulders and arch them back dropping your head and stretching your chin up. 5.) Hold this position for 5 to 10 seconds and then release back to the starting position.

Kettlebell Seated Press

Steps : 1.) To begin this exercise; start off by sitting on the floor and spreading your legs out to each side. 2.) Clean press one kettlebell to your shoulder then press it up using the momentum from your shoulders until its overhead. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed and switch sides.

Cable Rope Tricep Extension (Supine)

Steps : 1.) Start by setting up a rope attachment on a low pulley cable machine and laying on the floor with your head facing towards the machine and knees bent. 2.) Hold the rope with a neutral grip, keeping it close together, elevated behind your head as this will be your starting position. 3.) Slowly push the rope up and out in front of your body so that your arms are completely extended and squeeze your triceps. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Stiff-Leg Deadlift on Bench

Steps : 1.) Start by standing up straight, feet shoulder width apart near the edges of two flat benches and holding a dumbbell in each hand. 2.) While keeping your back straight as possible and legs stiff, slowly lower your upper body down towards the floor along with the dumbbells, keeping them at the sides of your legs, feeling a stretch in your hamstrings on the way down. 3.) Hold for a count when you reach the lowest point possible, squeezing with your hamstrings and glutes then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Rack Delivery

Steps : 1.) To begin this exercise; start off holding a weighted barbell palms down parallel with your torso. 2.) Then with a thrust of motion rotate the elbows around the bar pushing it up towards your shoulders with assistance from your forearms. 3.) Keep the bar as close to the body as possible as you perform this movement and make sure that you use your shoulders as a resting spot for the barbell. 4.) Return the barbell down slowly to its resting position at the torso. 5.) Repeat this exercise for as many repetitions as needed.

Medicine Ball Catch and Throw

Steps : 1.) Start by standing up straight, either in front of a wall or a partner, with your feet shoulder width apart and a medicine ball in your hands. 2.) Extend the ball behind your head, stretching as far back as possible, then using all of your force, throw the ball forward. 3.) Follow through with your throw, feeling the tension on your back muscles, shoulders, core and prepare to receive the bounce back from the wall or throw back from your partner. 4.) Repeat for as many reps and sets as desired.

Camel Pose

Steps : 1.) Start off by sitting on your knees without placing your glutes on your heels. 2.) Take the palms of your hands and place them on the upper hamstrings, arch back your shoulder blades and press your hips forward. 3.) Maintain this position for up to 5 breaths and then release. 4.) Return back to the starting position and repeat.

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.

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).

Double Leg Stretch

Steps : 1.) Start off by lying on your back with your knees bent at 45-degrees and your feet flat on the floor hip width apart. 2.) Place your arms at your sides with your palms down and extend your spine through inhaling and exhaling. 3.) Keep your thighs connected, raise both of your knees so that they are at a 90-degree angle and aligned over your glutes and feet parallel to the floor. 4.) From there flex your upper body forward letting your head and shoulders come off of the floor and bring them towards your bent knees, feeling a stretch in your abdominals and pelvis. 5.) Hold this position for a few seconds then extending both of your arms and legs away from your body. 6.) Keep your feet together and straight out while hands open wide above your head. 7.) Take a deep breath in and return back to the center position with your knees bent and head pulling towards your pelvis. 8.) Repeat for a slow and steady motion until fully stretched.

Dumbbell Alternating Reverse Fly

Steps : 1.) Start 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 each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise one of your arms up towards the ceiling, squeezing on the way up 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.

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.