Exercise Database

Dumbbell Lunge Tricep Extension

Steps : 1.) Start by standing up straight with your feet shoulder width apart holding dumbbells behind your head. 2.) Lunge forward with one leg by bending at your hips and keeping the other leg straight. 3.) Keep most of the weight and focus positioning the dumbbells on the lunging leg and do an overhead tricep extension, feeling a stretch in your muscles. 4.) Lower the weights slowly back down and then return back to the starting position, repeating in the opposite direction on the other leg. 5.) Repeat for as many reps and sets desired.

Stability Ball Side-Lying Neck Stretch

Steps : 1.) Begin by lying sideways on a stability ball with one arm hanging to the floor and the other resting on your hip. 2.) Begin by lowering your head towards the floor while also pressing your upper shoulder blade down towards your hip. 3.) Hold onto this position for 15 to 30 seconds and repeat with the opposite side.

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.

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.

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.

Bench Leg and Hip Stretch

Steps : 1.) Start by sitting upright on a bench with your feet flat on the floor and holding onto the sides of the bench with your hands. 2.) Slowly raise one leg off of the floor and then extend your leg. 3.) Next, move the leg outward towards, performing hip abduction, as far as you can and hold for a few seconds before bringing it back to the center and back down. 4.) Repeat for as many reps and how long as you desire.

Medicine Ball Chest Push

Steps : 1.) Start in a kneeling position facing either a wall or a partner, with a medicine ball held between your hands. 2.) Explode forward and pass the ball out in front of you as hard as possible with your hips and then following through by falling forward and catching yourself with your hands. 3.) Return immediately back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Seated One-Arm Arnold Press

Steps : 1.) Start by seated on the end of a flat bench with feet on the floor in front of you holding a dumbbell in one hand. 2.) Slowly, while using your thighs, raise the dumbbell to shoulder height and twist your palm so that it is facing in towards your body. 3.) From there raise the dumbbell above your head, squeezing your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Barbell One-Arm Bicep Curl

The one arm bicep curl with an olympic bar exercise is an advanced workout used for building stability and strength in the bicep muscles. Steps : 1.) Start by standing with your feet shoulder width apart and your knees slightly bent. 2.) Grab an olympic bar (empty weight bar) in the middle with one hand so that the bar is equally balanced, keeping your free hand at your side for support. 3.) Curl the bar up so your forearm touches your bicep, squeezing and isolating the muscle. 4.) Slowly lower the bar and change arms. 5.) Repeat for as many reps and sets as desired.

Medicine Ball Chest Pass

Steps : 1.) You can use either a partner or a wall in this exercise. 2.) Start off standing up straight with your feet shoulder width apart and an exercise in between your hands up against your chest. 3.) Extend through your elbow and push the medicine ball forward towards your partner or the wall. 4.) Receive the throw back with both of your hands at chest level and repeat for as many reps and sets as desired.

Single-Leg Wall Squat

The single-leg wall squat is an effective lower body exercise that targets the quadriceps, hamstrings, glutes, and stabilizing muscles of the hips and core. Begin by finding a clear wall space where you have enough room to perform the exercise. Stand with your back against the wall. Position your feet about hip-width apart and a few inches away from the wall. Your feet should be parallel to each other. Lift one foot off the ground and extend it forward, keeping your knee slightly bent. This will be your working leg for the exercise. Lean your back against the wall, ensuring that your spine is in a neutral position with your shoulders and hips in contact with the wall. Engage your core muscles to maintain stability throughout the exercise. This will help support your spine and prevent excessive arching or rounding of your lower back. Lowering Phase: Slowly lower your body down by bending your standing knee, keeping your working leg lifted off the ground. Lower yourself as far as you can comfortably go, aiming to create a 90-degree angle at your knee. Keep your torso upright and your chest lifted throughout the movement. Avoid leaning forward or allowing your knees to collapse inward. Press through your heel to push yourself back up to the starting position, straightening your standing leg. Focus on using the muscles of your quadriceps, hamstrings, and glutes to lift your body. Complete the desired number of repetitions on one leg before switching to the other leg.

Seated Box Jumps

Seated box jumps are an advanced plyometric exercise that requires explosive power and strength. They're particularly effective for athletes and individuals looking to improve their vertical jump and lower body explosiveness. Sit up tall with your chest lifted, shoulders back, and core engaged. Keep your arms relaxed by your sides or bent at the elbows for balance, whichever feels more comfortable for you. From the seated position, quickly swing your arms back behind you. Explosively drive through your legs, pushing off the ground to jump upwards. As you jump, swing your arms forward and upward to generate momentum. Aim to land softly on top of the box with both feet, ensuring your entire foot is on the box and your knees are slightly bent to absorb the impact. Focus on landing with control and stability, keeping your balance as you land on the box. Use your arms for balance as needed. Carefully step down from the box one foot at a time or both feet simultaneously, depending on your preference and comfort level. Ensure that you land softly and maintain control as you return to the starting seated position. 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.

Dumbbell Reverse Spider Curl

Steps : 1.) Start by holding a dumbbell in each hand, holding it with a reverse grip so that your palms are facing inward and position yourself lying face first on an inclined bench. 2.) Then extend your biceps down and out in front of you so that you are able to fully contract your muscles 3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps 4.) Hold for a count when you reach the top position then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Dip

Steps : 1.) Start by sitting on an exercise ball and placing your hands on each side of the ball. 2.) Slowly, while maintaining your balance, lift your buttocks off of the ball, keeping your elbows tight at your sides. 3.) Bend at your elbows and perform a tricep dip, feeling a stretch and pull in your muscle. 4.) Return back to the starting position and repeat for as many reps and sets desired.

Stability Ball Chest Stretch

Steps : 1.) Start by positioning yourself next to an exercise ball in a kneeling position with one arm rested upon the ball and other keeping your body upright with hand firmly on the floor. 2.) Slowly lower your body towards the floor until you feel a stretch in your chest. 3.) Hold this position for 15 to 30 seconds and then return to the starting position. 4.) Repeat for as long and as many times as you desire.

Barbell Kneeling Jump Squat

Steps : 1.) To begin this exercise; start off in a kneeling position on the floor with a weighted barbell rested upon your shoulders. 2.) Lean back with your pelvis and let your butt touch your feet then explode forward and up with your hips with enough power that allows you to lift your feet up off of the floor and land flat. 3.) Then push your body up into a full standing position. 4.) Repeat this exercise for as many repetitions as needed. Tips : 1.) Make sure that you are doing the exercise with as much weight as you are able to handle.

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.