Exercise Database

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.

Dumbbell Alternating Press (Palms In)

Steps : 1.) Start by sitting at the end of a flat bench with your feet on the floor in front of you, holding a dumbbell in each arm at shoulder level, and palms facing in next to your head. 2.) Slowly extend one of your arms overhead, squeezing your shoulder and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) 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.

Kettlebell Snatch

Steps : 1.) To begin this exercise; start off by holding two kettlebells at knee level. 2.) Bend slightly at your knees and swing the kettlebells between your legs then drive up with your torso until they are overhead pressed. 3.) Hold onto this position for a few seconds then return back to the starting point. 4.) 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.

Dumbbell Incline Hammer Press (Stability Ball)

Steps : 1.) Begin by laying down on an exercise ball in an incline position with your feet flat on the floor and holding a dumbbell in both hands in a hammer grip with arms extended straight over your chest. 2.) Then slowly lower your arms until they are at about shoulder, keeping a 90-degree angle in your elbows until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Downward Facing Puppy Dog

Steps : 1.) Begin by kneeling on an exercise mat with your legs shoulder-width apart. As you do this, position your hands forward while lowering your head towards the floor. 2.) Keep your knees underneath your hips at all times so that your buttocks is raised high in the air. 3.) Relax an extend back through the hips and low back, holding this position for 5 to 10 long, slow breaths. 4.) Return back to the starting position and repeat.

Dumbbell One-Arm Front Raise (Seated)

Steps : 1.) Start by setting up an incline bench and sit down with your back flat on the bench with your feet in front of you, holding a dumbbell in each hand at your sides. 2.) Slowly elevate your arm up and out to about head level and squeeze your shoulders on the way up. 3.) Hold for a count then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Weighted Box Jump

Performing weighted box jumps adds an extra challenge to the exercise, increasing the resistance and intensity of the movement. In regard to using weight, the following can be used to perform the movement: a weighted vest, weight plates or dumbbells. Stand facing the box with your feet shoulder-width apart and toes pointed forward. Hold the weight securely in your hands, either in front of your body or at your sides. Keep your chest up, shoulders back, and core engaged throughout the movement. Bend your knees and lower your hips into a partial squat position. Explosively push off the ground with both feet, jumping upward onto the top of the box while holding or wearing the weight. Swing your arms to generate momentum and propel yourself upward. Land softly on 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 maintaining balance and stability upon landing. Engage your core and stabilizing muscles to control the movement. Carefully step down from the box with control, returning to the starting position while still holding the weight.

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.

Alternating Diagonal Leg Bound

Steps : 1.) Start in a stance at an end of a room with one foot in front of the other. 2.) Push off with your front leg with as much force as possible, driving your opposite knee up and forward, landing with your front foot. 3.) Then repeat with the opposite leg and push with as much force as possible cover as much distance as you can. 4.) Repeat for as many reps and sets as you desire.

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.

Gorilla Chin-Up with Crunch

Steps : 1.) To begin the exercise, start in a hang from the chin-up bar with an underhand grip. 2.) Take your legs and bend your knees so that your calves are behind your back and keep them at a 90-degree angle. 3.) Pull yourself up as in a regular chin up, crunching your knees on the way up until they have reached your chest. 4.) As soon as your chin is at the level of the bar, you will stop. 5.) Following reaching the final position, return your body back to the starting position inhaling on the way down. 6.) Repeat this exercise for as many repetitions as needed.

Seated Trunk Rotation

Steps : 1.) Start by sitting in a chair so that your back is straight, feet are planted on the floor, and your hands behind your head with fingers interlaced. 2.) Slowly twist your upper body, through your hips, to one side as far as you can so that the opposite side elbow touches the knee of the leg you are stretching down towards until you feel a stretch in your back. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and as long as you desire.

Dumbbell One-Arm Bicep Curl (Prone)

Steps : 1.) Start by taking an adjustable bench and elevating it to around 30 degrees, with your legs extended behind you and toes on the floor, and your arms in front of you with a dumbbell in one hand. 2.) Hold the dumbbell in an underhand grip and let it hang towards the ground. 3.) Slowly elevate the weight up towards your shoulders, isolating your bicep, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Weighted Hyperextension

Steps : 1.) To begin this exercise; start off by lying face down on an exercise ball with your chest pressing up against it. 2.) Take a weight plate and grip it tightly holding it out slightly in front of your chest. 3.) Using your lower back and pelvis, raise your chest up off of the ball and hold tightly for a few seconds as you reach the top position. 4.) Then lower your chest back down towards the ball in the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Barbell Decline Bench Lunge

Steps : 1.) Start by setting up a decline bench in front of you, placing your right foot on the bench, keeping your leg extended and holding a weighted barbell on your shoulder blades. 2.) Then slowly, while keeping your balance, squat down so that you feel a stretch in your quads, holding for a count then return back up to the starting position. 3.) Repeat for as many reps and sets as desired.

Kettlebell Bent Press

Steps : 1.) Kettlebell clean to the shoulder position. 2.) Follow this movement by leaning your body to the opposite side of the kettlebell with your free hand touching the ground. 3.) Keep the kettlebell vertical throughout the entire motion. 4.) Return back to the starting position with the kettlebell above your head, followed by placing the kettlebell back to the shoulder position. 5.) Repeat this motion and workout for the amount of repetitions needed.