Exercise Database

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

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.

Cable Decline One-Arm Press

Steps : 1.) Start by laying back on a decline bench facing away from a cable machine. 2.) Grab a cable and hold it one hand in an overhand grip, bringing the cable to about level with your right pec and elbow bent at 90-degrees. 3.) Once in position, slowly press and extend your arm straight out until you feel tension in your chest, and hold for a count. 4.) 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.

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.

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.

Medicine Ball Chest Push from Stance

Steps : 1.) Start in a three point stance, with your body squatted down with a flat back and one hand on the ground keeping a medicine ball right in front of you. 2.) Reach down and grab the ball with your first step, bringing it to your chest in preparation for a throw. 3.) Take another step forward and use as much force as possible to push the medicine ball from your torso outward. 4.) Repeat for as many reps and sets as desired.

Smith Machine Front Squat (Arms Extended)

Steps : 1.) Start by setting up a smith machine rack with the amount of weight that you would like to perform for the exercise. 2.) Position yourself underneath the bar so that your collar bone and shoulders are used to rest the bar across your body. 3.) Keep your feet shoulder width apart and extend your arms out in front of you as in a Frankenstein pose. 4.) Slowly squat down towards the floor keeping your back straight until your thighs are parallel with the floor and hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.

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.

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.

Decline Bench Cable Knee Raise

Steps : 1.) Start by placing a decline bench in front of a low pulley cable machine, positioning the lowest end closest to the cable. 2.) Connect an ankle strap to the low pulley cable and wrap it around your ankles. 3.) Lay down with your back flat on the bench with your head up towards the highest end and grab onto the pads with your hands for support. 4.) Slowly pull up with your knees so that they go as high as possible and you feel a stretch in your abs, hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Dumbbell One-Arm Lateral Raise (Stability Ball)

Steps : 1.) Start off by sitting straight up on a stability ball with both feet together and one hand holding a dumbbell. 2.) Lift the dumbbell to shoulder height, keeping the dumbbell straight during the entire motion then slowly return back to the starting position. 3.) Repeat for as many reps and sets as possible and then switch to the other arm.

Dumbbell Kneeling Lateral Raise (Stability Ball)

Steps : 1.) Start by kneeling on an exercise ball, keeping your body upright with your arms at your sides holding a dumbbell in each hand. 2.) Slowly extend and lift your arms to about shoulder height and then return back to the start, repeating for as many reps and sets as desired.

Stability Ball Side-Lying Neck Stretch

Steps : 1.) Begin by lying sideways on a stability ball with one arm hanging to the floor and the other resting on your hip. 2.) Begin by lowering your head towards the floor while also pressing your upper shoulder blade down towards your hip. 3.) Hold onto this position for 15 to 30 seconds and repeat with the opposite side.

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.

Smith Machine Decline Bench Press (Reverse Grip)

Steps : 1.) Begin by setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a decline bench underneath the bar and lay down with your back flat on the bench and feet out in front of you either on the floor or underneath rests. 3.) Grab the bar with an underhand, reverse grip, keeping your hands about a foot apart and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Seated Trunk Rotation

Steps : 1.) Start by sitting in a chair so that your back is straight, feet are planted on the floor, and your hands behind your head with fingers interlaced. 2.) Slowly twist your upper body, through your hips, to one side as far as you can so that the opposite side elbow touches the knee of the leg you are stretching down towards until you feel a stretch in your back. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and as long as you desire.