Exercise Database

Dumbbell Lateral Raise (Stability Ball)

Steps : 1.) Start by sitting upright on a stability ball, holding a dumbbell in each hand hanging down by your sides. 2.) Then laterally lift up both arms to about shoulder height, feeling tension in your shoulders and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Incline Push-Up Depth Jump

Steps : 1.) Start by positioning a box behind you and two aerobic steps to your sides in a push-up position. 2.) Get into a push-up position with your feet on the box and hands right in between the aerobic steps. 3.) Using your force, push yourself up off of the floor extending your hands up off of the ground and quickly move your hands onto the steps. 4.) Push yourself off of the aerobic steps and back onto the floor. 5.) Repeat for as many reps and sets as desired.

Drop Push-Up

Steps : 1.) Start off placing either two platforms or boxes about 2 feet apart from each other then get into a push-up position with your feet extended behind you and placing your hands on the boxes. 2.) Drop from the platforms by pushing up off of the boxes with your hands, with as much force as possible, and landing on the ground, hands absorbing the impact. 3.) Push yourself back up and extend your arms back onto the boxes. 4.) Repeat for as many reps and sets as desired.

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 Decline Pullover (Wide Grip)

The barbell wide grip decline pullover is an advanced exercise to target the lats and pectoral muscles and build a wider and stronger chest.. Steps : 1.) Start by lying on a decline bench with your feet higher than your head. 2.) Grab onto a barbell with an extra wide grip (hands near the plates) and then from your upper thighs, raise the barbell in an arc over your head towards the floor. 3.) Continue until you feel a stretch in your chest muscles and then hold the position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Squeeze the bar as though you were pushing both ends together as this will give an additional muscle contraction. 2.) Do not go beyond a normal range of motion

Double Leg Hundreds

Steps : 1.) Begin by laying on your back with both legs extended up towards the ceiling, directly over your hips, keeping your arms rested at your side. 2.) Flex your body forward letting your head and shoulders curl up off of the floor and bringing your chest to your pelvis. 3.) Then raise your arms up off of the floor and keep them at level with your shoulders, moving them up and down rapidly but in a controlled motion. 4.) Return back to the starting position and repeat for as many reps and sets desired.

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 Preacher Curl (Stability Ball)

Steps : 1.) Start by laying in a prone position over a stability ball with your chest rested firmly on top of the ball and each hand gripping a dumbbell in front of you. 2.) Slowly lift the dumbbells up to your chest, isolating the bicep, until you feel a tension and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Warrior Pose

Steps : 1.) Start off with stepping laterally with your left leg until both legs are 3 feet apart. 2.) Then take your left leg at a 45-degree angle to your front foot and lunge into the right leg. 3.) Keep the left leg straight and turn your glutes and hips in the direction of the right and raise both arms overhead in a full extension. 4.) Hold this post for about 5 to 10 breaths and then switch sides.

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.

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.

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 1/4 Squat

Steps : 1.) Start by setting up a barbell with the amount of weight that you would like to perform for this exercise and placing it on your shoulder blades just as if you were to be performing a squat. 2.) Place your hands in a shoulder width overhand grip and keep your knees slightly bent. 3.) Slowly lower and squat yourself down towards the ground about 6 to 12 inches and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Alternating Reverse Hyper (Flat Bench)

Steps : 1.) Start by laying face down in a prone position on a bench with one foot touching the floor and the other leg raised. 2.) Once in position lift one leg up until you feel tension in your abs and glutes, hold for a count then return back to the starting position. 3.) Alternate with the opposite leg and repeat for as many reps and sets as desired.

Band Sit-Up

Steps : 1.) To begin this exercise; take the exercise bands and wrap them around the base of the bench. 2.) Lay down with your back flat on the bench, holding onto the bands. 3.) Then curl up your body, holding the bands, so that your chest is as close to your abdominals as possible. 4.) Squeeze and hold your abs tightly for a few seconds the return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Stability Ball Balance

Steps : 1.) Start by laying face down on top of an exercise ball with your waist resting on the top of the ball. 2.) Once in position roll your body forward with your hands and lift your legs up in the air. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and sets as desired.

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.

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.