Exercise Database

Walking Inchworm Push-Up

The walking inchworm with push-up is an advanced variation of the inchworm exercise that incorporates a push-up into the movement, adding an extra challenge for the upper body and core. Begin by standing tall with your feet hip-width apart and your arms by your sides.Bend forward at your hips, reaching your hands towards the floor. Keep your legs as straight as possible without locking your knees. Lower your hands to the floor in front of your feet, allowing your spine to lengthen as you fold forward. Once your hands reach the floor, begin walking them forward away from your body. Keep your legs straight as you walk your hands out, moving into a plank position. Continue walking your hands forward until your body is fully extended in a plank position, with your hands directly under your shoulders and your body forming a straight line from head to heels. Perform a push-up by bending your elbows and lowering your chest towards the floor. Keep your body in a straight line from head to heels throughout the movement. Lower your chest as close to the floor as you can while maintaining proper form. Your elbows should bend to approximately 90 degrees. If a full push-up is too challenging, you can modify by performing the push-up on your knees. Once you've completed the push-up, reverse the movement by walking your hands back towards your feet, keeping your legs straight as you walk your hands back. Continue walking your hands back until your body is fully extended, and your hands are once again at your feet. Once your hands are back at your feet, slowly roll your spine back up to a standing position, one vertebra at a time, until you're fully upright. Stand tall with your shoulders back and chest lifted, ready to perform the next repetition. Perform the walking inchworm with push-up for the desired number of repetitions, aiming for smooth and controlled movements throughout.

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.

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.

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.

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.

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).

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.

Box Single-Leg Push-Off

Steps : 1.) Start by standing in front of a box with one foot resting upon the box with knee bent and the other rested on the ground. 2.) Once in position push up with your top foot on the box trying to get as much height as possible. 3.) As you come back down, land with the same foot on top of the box returning the elevated foot back to the floor and starting position. 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.

Dumbbell Bicep Curl (Supine Wide Grip)

Steps : 1.) Start by laying with your back flat on a bench and your feet in front of you in contact with the floor and arms elevated at your sides with a dumbbell in each hand. 2.) Hold the dumbbells in a neutral grip then extend your arms out to your sides, keeping your upper body, wrists and shoulders in a line. 3.) Slowly curl the dumbbells towards your shoulders and twist to form an underhand grip, isolating the biceps, then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Medicine Ball Decline Two-Arm Overhead Throw

Steps : 1.) Start by laying on a decline bench with your back on the bench and feet in the foot rests, holding a ball in both hands extended behind your head. 2.) Forcefully come up through your shoulders, in a sit up motion, and throw the ball directly in front of you as if you were going for a maximum distance. 3.) Bounce the ball off a wall back to you and repeat or have a partner catch and bring the ball back to you for as many reps and set as desired.

Band Quad Stretch

Steps : 1.) Start by sitting on the ground and looping a band, rope or belt around one foot. 2.) Twist your body over to your stomach and lay flat face down on the floor and flex the knee with the band wrapped around it, keeping the other fully extended behind you. 3.) By pulling on the band, your hip and knee should come up off of the floor creating tension in your quads and hip flexors. 4.) Hold this stretch for 15 to 30 seconds and return to the starting position. 5.) Repeat for as many reps, sets and however long you desire.

Dumbbell One-Arm Decline Chest Press

Steps : 1.) Start off by laying on a decline bench with your feet under foot holders. 2.) One arm is holding a dumbbell and extended the arm above your chest. 3.) Slowly lower your arm to shoulder level, maintaining a 90-degree angle in your arm until you feel a tension in your chest. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Decline Bench Alternating Leg Raise

Steps : 1.) Start off laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull one leg up towards the ceiling as high as possible until you feel a stretch in your abs. 3.) Then return your leg back to the starting position and repeat with the opposite leg. 4.) Repeat for as many reps and sets as desired.

Box Jump with Single-Leg Stabilization

Steps : 1.) Start off by standing on a plyo box or a bench, arms at your sides and feet together. 2.) Jump off of the platform and gently land on the ball of your foot. 3.) Hold the landing position and repeat, landing on opposite leg.

Barbell One-Arm Side Deadlift

The barbell one arm side deadlift is an advanced exercise that works most of the muscles in the body and helps develop overall strength. Steps : 1.) Start by standing beside a barbell placed on the floor and grabbing the bar with an overhand grip in the center. 2.) Crouching down as if your were performing a squat, bend down so your thighs are parallel with the floor. 3.) Extend your legs slowly as you straighten your body up, drawing in your abs as you rise. Tips : 1.) Perform this exercise with an empty bar to become familiar with the movement before adding weights.

Barbell Squat to Upright Row

Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and holding a barbell at your thighs with your palms facing down in a narrow grip position. 2.) Slowly squat down under control keeping your knees bent over your toes at the same time pulling the barbell up to about sternum height until you feel a squeeze in your thighs, glutes and shoulders. 3.) Then squat back up to the starting position and repeat for as many reps and sets as desired.

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.