Exercise Database

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 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.

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.

Stability Ball Lat Stretch

Steps : 1.) Begin by kneeling down with one arm upon an exercise ball and the other hand placed upon the floor. 2.) Then, when in place, start to rotate the shoulder and pushing up on your lower back so that a stretch in your back and shoulders is felt. 3.) Hold this position for 15 to 30 seconds and repeat with the other arm.

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.

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.

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

Box Jump with Single-Leg Stabilization

Steps : 1.) Start off by standing on a plyo box or a bench, arms at your sides and feet together. 2.) Jump off of the platform and gently land on the ball of your foot. 3.) Hold the landing position and repeat, landing on opposite leg.

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.

Dumbbell Seated Alternating Bicep Curl (Stability Ball)

Steps : 1.)Begin by sitting on a stability ball, holding a dumbbell in each hand while keeping both feet flat on the floor. 2.) Slowly lift one dumbbell towards your shoulder, making sure to isolate the bicep and squeeze your muscle. 3.) Stop at chest level and then return back to the starting position, repeating with the opposite arm, and then alternating between the two.

Dumbbell One-Arm Decline Chest Press

Steps : 1.) Start off by laying on a decline bench with your feet under foot holders. 2.) One arm is holding a dumbbell and extended the arm above your chest. 3.) Slowly lower your arm to shoulder level, maintaining a 90-degree angle in your arm until you feel a tension in your chest. 4.) Hold this position for a count then 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 1/4 Squat

Steps : 1.) Start by setting up a barbell with the amount of weight that you would like to perform for this exercise and placing it on your shoulder blades just as if you were to be performing a squat. 2.) Place your hands in a shoulder width overhand grip and keep your knees slightly bent. 3.) Slowly lower and squat yourself down towards the ground about 6 to 12 inches and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Band Quad Stretch

Steps : 1.) Start by sitting on the ground and looping a band, rope or belt around one foot. 2.) Twist your body over to your stomach and lay flat face down on the floor and flex the knee with the band wrapped around it, keeping the other fully extended behind you. 3.) By pulling on the band, your hip and knee should come up off of the floor creating tension in your quads and hip flexors. 4.) Hold this stretch for 15 to 30 seconds and return to the starting position. 5.) Repeat for as many reps, sets and however long you desire.

Barbell Seated Front Raise

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 weighted barbell in your hands rested upon your knees. 2.) Slowly elevate the barbell up to shoulder level, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and set as desired.

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.

Crow Pose

Steps : 1.) Begin the position in a squat with your feet close together. 2.) Take your hands and place them on the floor shoulder width apart with your fingers facing forward. 3.) Bend your knees, bring them right next to your upper arms and then keep your feet close together moving onto your tiptoes. 4.) Once set in this position, lean your body forward allowing the transfer of your weight to move from your toes to your palms. See if you can position your triceps on your thighs. 5.) Lift up with your ab muscles and arch your hips towards the ceiling moving your feet closer together near your buttocks. 6.) Keep your ab muscles and legs in, attempt to straighten out your arms and hold this position for up to 5 breaths. 7.) Slowly come down to the starting position and repeat.

Dumbbell Arnold Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball straight up, gripping a dumbbell in each hand and keeping them elevated in front of your chest, palms facing in. 2.) Slowly press the weights upward by twisting the weights so that your palms are facing out and raised above your head until the elbow is next to your ear and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.