Exercise Database

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.

Warrior Pose

Steps : 1.) Start off with stepping laterally with your left leg until both legs are 3 feet apart. 2.) Then take your left leg at a 45-degree angle to your front foot and lunge into the right leg. 3.) Keep the left leg straight and turn your glutes and hips in the direction of the right and raise both arms overhead in a full extension. 4.) Hold this post for about 5 to 10 breaths and then switch sides.

Crescent Moon Pose

Steps : 1.) Start off by kneeling forward on one knee and stepping forward with the opposite leg, touching the floor with your fingertips and bringing your hips up. 2.) As you ease into this position, let the muscles relax and bring your hands to your front knee. 3.) Gaining your balance, reach your arms out forward, crossing your fingers and then lift your upper body and hands up towards the sky. 4.) While your upper body is shifting upward, move your hips closer towards the floor. Take your spine and shoulders and arch them back dropping your head and stretching your chin up. 5.) Hold this position for 5 to 10 seconds and then release back to the starting position.

Stability Ball Neck Flexion

Steps : 1.) Begin by sitting on a stability ball, allowing your spine to stretch out and align straight, and keep your feet flat on the floor. 2.) Take your hands and grip the sides of the exercise ball, retract your shoulders and tuck in your chin. 3.) Then roll your head forward until your chin touches your chest and hold for 15 to 30 seconds. 4.) Repeat for as many times as you would like.

Stability Ball Neck Extension

Steps : 1.) Begin by sitting on a stability ball keeping your back straight up and feet flat on the floor. 2.) Take your hands and grip the sides of the exercise ball allowing your shoulders to slide down. 3.) From there slowly roll your head back until you start to feel a stretch. 4.) Hold onto this position for 15 to 30 seconds and repeat for as many times as you would like.

Dumbbell One-Arm Press (Reverse Grip)

Steps : 1.) Start by laying with your back flat on a flat bench holding a dumbbell in one hand with a reverse grip so that your palms are facing in and towards you. 2.) Slowly press the dumbbell up towards the ceiling and squeeze your chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets 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.

Barbell Supine Reverse Extension

Steps : 1.) Start by laying on your back on a flat bench with your feet on the floor in front of you, holding a weighted barbell or EZ bar behind your head dangling towards the floor. 2.) Slowly elevate the bar up and out so that it creates a straight line with your body and squeeze your triceps. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Medicine Ball Throw (Stability Ball)

Steps : 1.) Start by taking a medicine ball and holding it against your chest. 2.) Sit down on a stability ball ball, while keeping the medicine ball against your chest, then walk your feet forward so that only your low to mid back is resting on the stability ball. 3.) Extend your arms behind your head and behind the ball. 4.) Then lift up through your abs and extend your arms forward throwing the medicine ball out high and in front of you. 5.) Continue to extend forward until you feel a stretch in your core and your shoulders. 6.) Either receive the ball from your partner or on the bounce back from the wall. 7.) Repeat for as many reps and sets as desired. Tips : 1.) For this exercise you will use either a partner to receive the ball during the throw or throw the ball up against a wall where you will be able to catch and receive the bounce back.

Stability Ball Side Crunch

Steps : 1.) Start by lying on your side on an exercise ball next to a wall so that your feet are up against the wall. 2.) Cross your arms at your chest making sure you are leaning on one side and that your arms aren't touching the ball. 3.) While keeping your balance, curl your torso up to the side and squeeze your abdominals 4.) Return back to the starting position and repeat for as many sets and reps as possible, then switch to the opposite side and repeat the same steps.

Stability Ball Head Tilt

Steps : 1.) Start by sitting on either an exercise ball or bench, keeping your spine straight and knees bent. 2.) Tilt your head in one direction and squeeze back with your shoulders feeling a stretch from your blade down to your lower back. 3.) Hold for a few seconds and repeat in the opposite direction

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.

Bent Knee Side Angle Pose

Steps : 1.) Start by laying on your back with hands by your sides and your knees up. 2.) Lift your pelvis up off of the floor so that your glutes are completely up and back/spine are elevated as well. 3.) With your body is elevated, move your chest closer towards your chin and your tailbone shifts close towards your knees which move in opposite direction away from your body. 4.) Keep your knees tight together and don't let them split apart. 5.) Hold this position for up to 10 seconds and return back to the starting position. 6.) After returning back to the starting position, hug your knees towards your chest and rock to help release any tension in your back. 7.) Repeat steps again if continuing with pose

Dumbbell Bicep Curl on Dome

The dumbbell biceps curl uses a dome as a seat forcing you to engage your core muscles through the workout to help target and isolate the biceps. Steps : 1.) Start by grabbing a dumbbell in each hand and sit on a dome, keeping your legs together and your knees bent. 2.) With you arms extended to your sides, curl and contract your biceps, bringing your forearms towards your shoulders, squeezing your bicep muscles. 3.) Slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Split Jerk

Steps : 1.) Start off by holding a weighted barbell on the front of your shoulders, slowly dipping down so that your feet are under your hips, and knees are flexed supporting the weight. 2.) Then, quickly and powerfully, drive through your heels to push the barbell up while your feet leave the floor and ready in the receiving position as quickly as possible. 3.) Quickly move the feet into a split stance as the barbell is forced above your head, one foot forward and the other behind you, and knees bent as you lock the weight above you. 4.) Continue into a standing position, bringing your feet together and hold for a count. 5.) Return back to the starting position and repeat for as many reps and sets as desired.

Kneeling Warrior Lunge

The kneeling warrior lunge is a variation of the traditional warrior lunge that is performed from a kneeling position. It targets the muscles of the lower body, including the quadriceps, hamstrings, and hip flexors, while also improving balance and flexibility. Begin by kneeling on a mat or soft surface with your knees hip-width apart. Take a big step forward with your right foot, placing it flat on the ground in front of you. Ensure that your right knee is directly above your right ankle, forming a 90-degree angle with your shin. Your left knee should remain on the ground behind you, with the top of your left foot pressing into the floor. Engage your glutes and gently press your hips forward to deepen the stretch in the front of your left hip. Keep your pelvis level and avoid overarching your lower back. Keep your torso upright, with your shoulders stacked over your hips. Avoid leaning too far forward or backward, maintaining a neutral spine position. You can place your hands on your right thigh for support, or if you prefer, raise your arms overhead, reaching towards the ceiling. Keep your shoulders relaxed away from your ears and your chest open. Hold the kneeling warrior lunge position for 20-30 seconds, breathing deeply and evenly. Focus on relaxing into the stretch and feeling the sensation in the front of your left hip and the back of your right thigh. After holding the stretch on one side, carefully return your hands to the ground and step your right foot back to the starting kneeling position. Repeat the same steps with your left foot stepping forward into a lunge position. Perform 2-3 repetitions on each side, gradually increasing the duration of the hold as you become more comfortable with the stretch.

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.