Exercise Database

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

Dumbbell Bicep Curl With Stork Stance

The dumbbell bicep curl with stork stance is an advanced exercise that requires excellent coordination and balance to target and isolate the bicep muscle. Steps : 1.) Start by holding a pair of dumbbells in each hand, palms facing up. 2.) Standing on one foot, extend your other foot back (see illustration) and extend your arms down so they are handing in front of your leg. 3.) While on one foot, curl your arms up contracting your biceps, squeezing the muscle as much as possible. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.

Medicine Ball Two-Arm Overhead Throw

Steps : 1.) Start by laying on the ground with your back on the floor and your knees bent, 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.

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.

Lateral Box Jump Overs

Lateral box jump overs are a challenging exercise that requires coordination, strength, and agility. Focus on controlled movements and proper form to maximize effectiveness and minimize the risk of injury. Stand beside the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Start by bending your knees and lowering your hips into a partial squat position. Jump sideways explosively on top of the box, using your arms to generate momentum. Tap the top of the box with both feet before landing softly on the ground on the opposite side. Immediately jump back in the opposite direction, clearing the box once again. Continue jumping back and forth over the box in a lateral motion, maintaining a steady rhythm. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient, you can increase the number of repetitions and sets.

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.

Cable One-Arm Fly (Stability Ball)

Steps : 1.) Start by setting up a handle on a low pulley cable machine and placing an exercise ball next to the machine. 2.) Grab onto the handle with a neutral, hammer grip, and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back is flat on the middle of the ball. 4.) Raise the handle above your chest as this will be your starting position. 5.) Slowly lower the handle down to your side, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) 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.

Barbell Shoulder Pull (Prone)

Steps : 1.) Begin by setting up a weighted barbell and placing it in front of a flat bench. 2.) Lay down with your chest flat on the bench, feet extended behind you and take hold of the bar with an overhand shoulder-width grip. 3.) Slowly pull the barbell up to shoulder level, squeezing on the way up and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Speed Squat

The barbell speed squat exercise is a version of the squat the uses an empty barbell and moves at a faster pace to help build speed and conditioning in the body. Steps : 1.) Start by placing your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward. 2.) Draw your abs in descend slowly by bending at the knees and hips and squatting towards the floor. 3.) Lower yourself as far as you can control without letting your body shift towards your toes. 4.) Pause in the downward position and slowly return upright to the starting position. 5.) Repeat for as many reps and sets as desired.

Medicine Ball Chest Throw (Supine)

Steps : 1.) Begin by lying on the floor, knees bent and feet flat on the floor with a medicine ball in your hands rested above your chest. 2.) Forcefully extend your elbows up and push the ball up directly above your body as high as possible 3.) Follow through feeling a stretch on your triceps then catch the ball as it comes back down 4.) 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.

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 Bicep Curl Step-Up

The step up single leg balance with bicep curl exercise is an advanced workout that combines a step up with a bicep curl to target the arm muscles. Steps : 1.) Place a box or bench in front of you and grab a dumbbell in each hand with a palms up grip. 2.) With one leg, step up on to the box and raise your other leg up (as if taking another step). 3.) At the top of the step curl your arms up bringing your biceps towards your shoulders, squeezing the bicep muscles. 4.) Return to the starting position and switch legs. 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.

Stability Ball Side Crunch

Steps : 1.) Start by lying on your side on an exercise ball next to a wall so that your feet are up against the wall. 2.) Cross your arms at your chest making sure you are leaning on one side and that your arms aren't touching the ball. 3.) While keeping your balance, curl your torso up to the side and squeeze your abdominals 4.) Return back to the starting position and repeat for as many sets and reps as possible, then switch to the opposite side and repeat the same steps.

Medicine Ball One-Arm Push-Up

The one-arm biased push up is an advanced push up that targets the pectoral muscles as well as the core and helps strengthen and build stronger muscles. Steps : 1.) Start off by placing the medicine ball so that when you perform the exercise one hand is one the ball and the other is on the floor. 2.) Place the ball to one side and then kneel down so that your arms are fully extended and body is straight. 3.) Once in position, slowly lower your chest down towards the ball until you feel a stretch in your chest muscles. 4.) Hold this position for a count and then return back up to the starting position.

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.