Exercise Database

Dumbbell Preacher Curl (Stability Ball)

Steps : 1.) Start by laying in a prone position over a stability ball with your chest rested firmly on top of the ball and each hand gripping a dumbbell in front of you. 2.) Slowly lift the dumbbells up to your chest, isolating the bicep, until you feel a tension and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets 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.

Low Back Chair Stretch

Steps : 1.) Start by sitting upright in a chair with your feet planted on the floor in front of you. 2.) Slowly bend to one side of your body with one arm extended over your head reaching towards the ceiling while using the hand on the bent side to grab the chair. 3.) Hold this stretch for 15 to 30 seconds then return back to the starting position and repeat on the opposite side. 4.) Repeat for as many reps and however long that 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.

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.

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.

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.

Kettlebell Hang Clean

Steps : 1.) To begin this exercise; take a kettlebell in one hand and stand upright with the kettlebell next to your side. 2.) Take the kettlebell and swing it back then raise it to shoulder level. 3.) Repeat this exercise for as many repetitions as needed.

Bench Calf Stretch

Steps : 1.) Start by placing a bench, step or platform in front of your body then taking your right heel and placing it on top of the platform. 2.) Lean forward with your upper body and grab onto your right toe with your right hand, keeping your left leg bent behind you and straight. 3.) Take your left hand, place it on your left thigh to help support the extra weight placed upon your left leg. 4.) Keep pulling your toes until you feel a stretch in your calf then hold this position for 15 to 30 seconds. 5.) Return back to the starting position and repeat for as many reps, sets and however long you desire.

One-Knee to Chest (Supine)

Steps : 1.) Start by laying with your back (supine) on the floor and your hands extended out to your sides. 2.) Raise your legs up at a 90-degree angle with your knees slightly bent. 3.) After you get into position, extend one leg out straight in front of you and bring the other knee to your chest while at the same time lifting your hips and glutes off of the floor. 4.) Return back to the starting position and repeat with the opposite leg. 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.

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.

Walking Quadricep Stretch

The walking quadriceps stretch is an effective dynamic stretch that targets the quadriceps muscles, located at the front of the thigh. Stand tall with your feet together and your arms hanging naturally by your sides. Tighten your abdominal muscles to stabilize your torso and maintain good posture throughout the exercise. Take a step forward with your right foot, extending it in front of you. As you step forward, bend your left knee and lift your left foot towards your buttocks. Reach back with your left hand and grasp your left ankle or shin, gently pulling your heel towards your buttocks. Keep your knees close together and your thighs aligned to ensure an effective stretch. Maintain your balance as you hold the stretch, keeping your torso upright and your standing leg stable. Engage your core muscles to help stabilize your body. Release the stretch and take another step forward with your left foot. As you step forward, bend your right knee and lift your right foot towards your buttocks. Reach back with your right hand to grasp your right ankle or shin, gently pulling your heel towards your buttocks to stretch the quadriceps of your right leg. Continue walking forward in this manner, alternating between stretching each leg with each step. Aim to take smooth and controlled steps, maintaining a steady rhythm throughout the exercise. Breathe deeply and evenly throughout the exercise, inhaling as you step forward and exhaling as you stretch. Avoid holding your breath, as this can increase tension and reduce flexibility. Perform the walking quadriceps stretch for a set distance or duration, depending on your fitness level and goals. Alternatively, you can perform a certain number of repetitions on each leg before continuing with your workout or cool down.

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.

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.

Barbell Alternating Press

Steps : 1.) Begin by standing up straight with your feet shoulder width apart, holding a weighted barbell at waist level with an overhand grip. 2.) Then push the barbell up and above your head so that your arms are fully extended. 3.) Slowly lower the bar towards your upper chest so that it is almost touching, then immediately push it back up to the starting position. 4.) As soon as you reach this position, lower the bar back down behind your neck and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Smith Machine Wrist Curl

Steps : 1.) Start by sitting down at the end of a flat bench positioned behind a weighted smith machine, grabbing it with an underhand shoulder width grip. 2.) Keep your elbows at your side and slowly lower the weight below your legs, squeezing your forearms, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell Open Palm Clean

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell by the handle and raise it quickly so that it flips and the ball lands in the palms of your hand. 3.) Then throw the kettlebell back out and catch it with the handle in front of you and return it back to the floor. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.