Exercise Database

Dumbbell One-Arm Bent-Over Reverse Fly

Steps : 1.) Start by sitting on the end of a flat bench with your feet together on the floor in front of you and a dumbbell in one hand. 2.) Bend down so that your chest is rested upon your thighs and position the dumbbell underneath your legs. 3.) Slowly elevate the dumbbell up and out to around head level and squeeze your shoulder. 4.) Hold for a count then return back to the starting position. 5.) 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.

Depth Box Jumps

Depth box jumps are an advanced plyometric exercise that involves stepping off a higher platform and immediately transitioning into a box jump upon landing. Choose a height for the higher platform that is challenging but manageable for your fitness level. Beginners may start with lower heights and gradually progress to higher ones. Stand on top of the higher platform facing away from the plyometric box. Your feet should be shoulder-width apart or slightly wider. Engage your core muscles and maintain a slight bend in your knees to prepare for the jump. Step off the higher platform with both feet simultaneously, allowing yourself to drop down to the ground. As soon as your feet make contact with the ground, focus on quickly absorbing the impact by bending your knees and hips. Land softly on the balls of your feet, aiming to minimize ground contact time. Maintain an athletic stance with your knees slightly bent and your chest up. Without pausing, immediately spring upward with maximal force, exploding off the ground as quickly and powerfully as possible. Swing your arms upward to generate momentum for the jump. Extend your hips, knees, and ankles simultaneously to generate vertical height. As you reach the peak of your jump, aim to land securely on top of the plyometric box. Fully extend your hips and knees at the top of the jump. Land softly and securely on top of the box, ensuring that your weight is evenly distributed. Step or jump down from the box with control, then return to the starting position on top of the higher platform to prepare for the next repetition. Repeat the depth jump to box jump combo for the desired number of repetitions or as prescribed in your training program.

Alternating Arm Cobra

Steps : 1.) Start off by laying face down on the floor in a prone position with your arms at your sides. 2.) Squeeze your glutes and lift your chest off of the floor with your arms alternately touching the floor from side to side while keeping your arms straight. 3.) Repeat for as many reps and sets desired.

Stability Ball Roman Twist

Steps : 1.) Start by laying down on an exercise ball with your middle to upper back rested underneath the top of the ball with your feet planted firmly on the floor and arms extended out straight in front of you towards the ceiling. 2.) As soon as you are in position, slowly rotate your upper body in one direction, keeping your arms in the straight position and lower body still firm. 3.) Once you feel tension on your abs, hold for a few seconds then return back to the starting position and repeat in the opposite direction for as many reps and sets desired.

Cable Judo Flip

Steps : 1.) Start by connecting a rope attachment to a low pulley cable machine and standing to the side of the cable with a wide stance and rope in both hands. 2.) Turn your body away from the machine as you bring the rope over your shoulder as if you were performing a judo flip shifting the weight forward as you crunch to pull the rope downward. 3.) Hold this position for a count then return back to the start and repeat for as many reps and sets desired.

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.

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.

Warrior 3 Pose

Steps : 1.) Begin this pose in the Warrior 1 pose with your right leg in front of your left, toes facing forward and your left leg extended behind you. 2.) Keep you arms extended towards the sky with your abs tight and shoulder blades relaxed. 3.) Take a deep breath in and on your exhale fold your body over your front leg, lowering your ribs towards your tight. 4.) Straight out your right leg and lift back with your left leg so that it is parallel with the floor, head looking straight and forward. 5.) With your hands, keep them extended out forward during this pose above your head, straight out in front of your body. 6.) Hold this position for 5 to 10 breaths and return back to the starting position.

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.

Seated Wide Angle Pose

Steps : 1.) Start by sitting on the ground with your legs out to the sides in a 90-degree angle, knees and toes pointing straight up. 2.) Take your right hand and place it upon your right thigh, then inhale and raise your left arm up and curve it over the right so it create a "C" over the right side of your body. 3.) Keeping your left arm and shoulder in the same plane as your right, start to slide your right hand down your leg, holding this position for a few seconds. 4.) Twist your hips towards the floor and lower your left hand towards your right foot and grasp the foot with both hands. 5.) Hold this position for a few seconds and then walk your hands towards the center of your spread legs keeping the stretch in tact and switch over to the opposite leg.

Single-Leg Stride Jump

Steps : 1.) Start by standing to the side of a box with your inside foot on top it. 2.) Then quickly swing your arms upward and out as you push through your leg and jump as high as possible. 3.) Bring the opposite knee upward and then land in the same position as you have started. 4.) Repeat for as many reps and sets as you desire.

Depth Jump Leap

Steps : 1.) For this exercise you will need either two boxes with one about a foot high and the other about 2 feet tall, placing one as your starting position and the other about 3 feet apart from the first. 2.) Stand on one of the boxes with your arms at your sides and feet on the edge of the box. 3.) Drop off of the first box and land with both feet, then upon landing, drive your body upward and outward with as much force as possible and jump onto the other box. 4.) With these jumps let your legs absorb the impact. 5.) Repeat for as many reps and sets as desired.

Cable One-Arm Preacher Curl (Reverse)

Steps : 1.) Start by setting up either a handle on a low pulley cable machine and placing a preacher bench in front of the machine. 2.) Grab onto the handle with an overhand, reverse grip, then sit down on the bench with your forearm rested over the padding and feet flat on the floor in front of you. 3.) Keep your arm extended out in front of you then slowly curl the handle up towards your chest, isolating your bicep and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Side-Lying Quadricep Stretch

Steps : 1.) Start by laying on your side with the leg on the floor bent at a 90-degree angle to help stabilize the body and the elevated leg being held by one hand. 2.) Slowly stretch the elevated leg behind you so that your heel is being pulled towards your glutes. 3.) Hold this position for 15 to 30 seconds and return back to the start. 4.) Repeat for as many reps, sets or duration as desired.

Triangle Pose

Steps : 1.) Start off by standing up straight and keeping your spine erect. 2.) Step laterally with your left foot until your feet are about 3 feet apart and keep your left foot at a 90 degree angle to the front foot. 3.) Take your right foot and turn it to the front, lifting your arms to shoulder level and side bending to the right. 4.) Reach up with your left hand while your right hand rests on your right foot, creating a vertical line from the top of your left hand to your right foot. 5.) Hold this position for 5 to 10 breaths and return back to the starting position.

Dumbbell Reverse Preacher Curl

Steps : 1.) Start oby sitting on a preacher bench with your upper arms resting upon the padding and holding a dumbbell in each hand with a reverse grip. 2.) Slowly raise the dumbbells 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.

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.