Exercise Database

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.

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.

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.

Burpee Box Jump Overs

Burpee box jump overs are an advanced exercise that combines the explosive power of a burpee with the agility and coordination of jumping over an obstacle. Stand facing the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Begin by squatting down and placing your hands on the ground in front of you, shoulder-width apart. Jump both feet back into a plank position, keeping your body in a straight line from head to heels. Perform a push-up by bending your elbows and lowering your chest towards the ground. You can also modify by skipping the push-up if needed. Jump both feet back towards your hands, returning to the squat position. From the squat position after the burpee, explosively jump upward, swinging your arms for momentum. Clear the box entirely, aiming to jump over it and land on the opposite side. As you land on the other side of the box, absorb the impact by bending your knees and hips to prepare for the next repetition. Immediately perform another burpee on the opposite side of the box, followed by another jump over the box. Continue alternating sides with each repetition. 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.

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.

Seated Hamstring and Calf Stretch

Steps : 1.) Start by placing either a belt, rope or band around one foot then extend both of your legs straight out in front of you. 2.) Then lean forward slightly and pull back on the belt to draw the toes of your foot backwards until you feel a stretch on your hamstrings. 3.) Hold onto this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and duration as desired.

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 Plank with Hip Abduction

Steps : 1.) Begin in a plank position with your forearms resting on an exercise ball and your legs extended out behind you with your toes elevating your body. 2.) Engage the core muscles, then take one of your legs and move it out to the side (hip abduction) and hold for a few seconds. 3.) Return back to the starting position and repeat with the opposite leg. 4.) Repeat this exercise 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.

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.

Stability Ball Ab Curl

Steps : 1.) Lay down on a mat with your feet firmly planted on the ground and knees slightly bent. 2.) Place an exercise ball right above your abdominals with your hands on the ball, then slowly roll the ball up your thighs pausing at the top near your knees, holding this position for a few seconds. 3.) Return the ball back down to the starting position slowly and repeat for as many reps and sets desired.

Kettlebell Alternating Press

Steps : 1.) To begin this exercise; start off by clean pressing two kettlebells to your shoulders. 2.) Take one of the kettlebells and overhead press it, then return it back down to the starting position. 3.) On the return down immediately press the other kettlebell overhead. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Staff Pose

Steps : 1.) Start off by sitting on the floor with your legs straight out in front of you with your back erect. 2.) Take your fingertips and place them on the floor besides your glutes. 3.) Straighten out your knees so the back of your knees are stretched out and keep your arms straight out. 4.) Hold this position for 5 to 10 breaths and return back to the starting position.

Eagle Pose

Steps : 1.) Begin by standing with your feet shoulder with apart, bending your left knee and extending your right leg up. 2.) Use the momentum of your right leg lifting to wrap it around the opposite whilst wrapping your left arm on top of your right. 3.) Keeping your elbows crossed, bring the backs of your hands towards each other and cross your wrists and forearms bringing your palms together. 4.) From there lift your elbows up so that they rise off your chest stretching your shoulders. 5.) Hold this pose for 5 to 10 breaths and return back to the starting position. 6.) Repeat this pose on the opposite side.

Mighty Pose

Steps : 1.) Start by standing with your feet shoulder width apart, big toes and inner thighs together and hands at your sides. 2.) Positioning your heels firmly on the ground, bend at your knees, reach out with your arms in front of you and press your palms together. 3.) Take a deep breath in and raise your arms overhead keeping your elbows as straight as possible as you make this motion. 4.) Lift up from the hips and unhunch your shoulders, press your pubic bone forward and flattening out your upper back. 5.) Bend your knees to lower your hips and press your inner thighs closer together. 6.) Hold this position for 5 to 10 breaths and return back to the starting position.

Standing Pelvic Tilt

Steps : 1.) Start by standing up straight with your feet shoulder width apart and then slowly bend through your knees. 2.) Slowly move your pelvis backward, pulling your navel in towards your spine, until you feel a stretch in your lower back. 3.) Repeat for as many reps as you desire.

Kettlebell Double Windmill

Steps : 1.) To begin the exercise, take one kettlebell and place it next to your starting foot followed by clean pressing the opposite kettlebell overhead with the pressed arm palms out. 2.) With the kettlebell pressed overhead and locked, press your glutes out towards the pressed kettlebell. 3.) With the following arm, bend at the hip to the floor and touch it with the alternate kettlebell. 4.) Hold this position for a few seconds, then, reverse to the starting position. 5.) Repeat this exercise for as many repetitions as needed then repeat the steps with the alternating arms.

Fish Pose

Steps : 1.) Begin by sitting on the floor with your legs straight in front of you and feet close together. 2.) Take your hands, place them behind your body with palms facing backward and lean back to put the pressure on your forearms. 3.) Straighten out your arms and lift upward with your chest. 4.) Lean back towards the floor keeping your head up and slide your elbows up towards your head. 5.) Stretch your arms overhead and reach up with your fingertips, holding onto this position for 5 to 10 breaths.