Exercise Database

Dumbbell Rear Row (Stability Ball)

Steps : 1.) Start by laying prone with your hips on an exercise ball with each hand gripping a dumbbell and arms at the sides of the ball. 2.) Once in position, pull the weights upwards, keeping your elbows wide, and retract your shoulders to reach their peak until you feel a stretch. 3.) Slowly return back to the starting position and repeat for as many reps and sets desired.

Inline Skating

Inline skating is a sport that helps tone your body, build a strong core and muscles, burn calories, increases endurance and stamina as well as improve coordination and balance.

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.

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.

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.

Kneeling Side Bend

Steps : 1.) Start on your knees with your glutes off of your heels, keeping your spine erect in the process. 2.) Keeping your hips stabilized reach down to your right with your right hand coming to a side bend. 3.) Take the opposite arm and raise it over your head and reach out with your fingertips. 4.) Hold this position for 3 to 5 breaths and repeat on the opposite side.

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.

Kettlebell Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in each hand. 2.) Clean press the kettlebells to shoulder level and hold onto this position. 3.) Push your body forward by bending at your knees keeping your back and chest straight keeping your front foot pressed to the floor and the back rested upon the knee. 4.) Overhead press the kettlebells in a thrusting motion as you bring your body to the floor. 5.) Hold onto this position for a few seconds squeezing with your shoulders. 6.) Return back to a standing position. 7.) Repeat this exercise for as many repetitions as needed.

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.

Standing Half Moon

Steps : 1.) Start in a straight standing position with both of your feet together and spine aligned. 2.) Raise your arms over your head and side bend to one side without twisting your hip or your spine. 3.) Hold this position for 5 to 10 breaths and then return back to the starting position and to the opposite side.

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.

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.

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.

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.

Downward Facing Dog Single-Leg

Steps : 1.) Start off on all fours with your hands placed shoulder width apart and fingers spread. 2.) Lift your hips up in the air, keeping your feet flat on the floor and arms straight. 3.) Press your chest towards the floor and then raise one of your legs high up in the air, still keeping the other foot on the floor and shoulders at level. 4.) Hold onto this position for 5 to 10 breaths and return the leg to starting position. 5.) Repeat this pose with your opposite leg.

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.

Stability Ball Wood Chop

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your knees slightly bent. 2.) Hold an exercise ball in your hands above your head to one side of your body in a motion that you are about to chop wood. 3.) Squeeze on your abdominals and slowly bring the exercise ball down in a diagonal direction, pressing the exercise ball down to your opposite thigh. 4.) Return back to the starting position and finish the rest of your repetitions on that side before switching over to your opposite side and repeating the exercise.