Exercise Database

Cable Incline Fly (Stability Ball)

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a stability ball in between the machines. 2.) Grab onto the handles with a neutral, hammer grip, and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back positioned on the middle of the ball. 4.) Raise the handles above your chest as this will be your starting position. 5.) Slowly lower the handles down to your sides, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as 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.

Dumbbell Alternating Shoulder Press (Stability Ball)

Steps : 1.) Start off by sitting on top of a stability ball with your feet planted firmly on the floor in front of you, arms bent by your head at 90-degrees and dumbbells in each hand. 2.) Raise one of the dumbbells slightly and elevate them over your head completely keeping the other next to your head in position. 3.) Keep your arm straight at the top and hold motion for a count then return back to the starting position. 4.) When you return back down with the first weight, elevate up with the opposite arm and perform the same motion. 5.) Repeat for as many reps and sets as desired.

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.

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.

Dumbbell Decline Press (Stability Ball)

Steps : 1.) Start by sitting on a stability ball close to a bench with a dumbbell in both hands 2.) Slowly roll down making sure that your shoulders are lower than your hips and your feet are planted firmly on the floor in front of you. 3.) Hook your feet right underneath the bench to give yourself balance and support. 4.) Extend the dumbbells above your chest then slowly lower them down in a bent arm motion so that you have a full extension of your chest. 5.) Return back to the starting position and repeat for as many reps and sets desired. Tips : 1.) This exercise requires balance and either a spotter, somebody to hold your legs or a bench to keep yourself secure from falling back and injuring your head

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.

Stability Ball Extended Arm Crunch

Steps : 1.) Begin by lying with the center of your back on the top of an exercise ball and arms extended out towards the sky, keeping your feet firmly planted on the ground. 2.) Lift up through your belly button towards your spine and curl your torso. 3.) Once you feel tension and a stretch in your abs, return back to the starting position and repeat for as many sets and reps as possible.

Dumbbell One-Arm Reverse Fly

Steps : 1.) Begin by setting up on a flat bench with your chest resting on the bench, feet extended behind you, holding a dumbbell in one hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise your arm up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Back Stretch

Steps : 1.) Sit on a stability ball and lie face up on it with your knees bent and feet on the floor. 2.) Extend your body and relax your back on the ball, easing your arms behind your head. 3.) Hold this position for 1 to 3 minutes to allow your muscles to relax and stretch. 4.) Return back to the starting position.

Dumbbell Alternating Reverse Fly (Prone)

Steps : 1.) Start by setting up a flat bench with your chest rested upon the bench, feet extended behind you, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise one of your arms up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as 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.

Upper Body Chair Stretch

Steps : 1.) Start by sitting on a chair with your feet planted on the floor and your arms rested upon your thighs. 2.) Reach back with your hands, keeping your arms straight, and grip the back of the chair. 3.) Slowly lower your upper body forward, still keeping your arms straight, until your head is between your knees and you can feel a stretch within your shoulders. 4.) Hold onto this stretch for 15 to 30 seconds and then return back to the starting position. 5.) Repeat for as many reps and however long as desired.

Z Pose

Steps : 1.) Begin by kneeling on the floor on a mat, with knees shoulder-width apart. 2.) Take your arms and stretch them forward parallel to the floor. 3.) Lean backwards with your hips so that your glutes are underneath the heels of your feet forming the "Z" shape. 4.) Hold this position for a few seconds and return back to the starting position.

Double-Leg Butt Kick

Steps : 1.) Start by standing with your arms to your sides and your knees slightly bent. 2.) While squatting, quickly extend through your hips and knees to jump as high as you can. 3.) Once you go up, tuck your heels back by flexing at your knees and try to touch your glutes with your feet. 4.) Land back down on the ground with your knees still bent and letting your legs absorb the impact. 5.) Repeat for as many reps and sets as desired.

Dumbbell Lunge with Bicep Curl Bowling Motion

The dumbbell lunge with bicep curl bowling motion exercise is an exercise that targets the bicep muscle using a motion similar to bowling. Steps : 1.) Start by holding a medicine ball or dumbbell in both hand with your palms facing up at shoulder height. 2.) Bring one foot back and into a lunge, keeping your front foot stationary and not letting your back knee touch the ground. 3.) While lunging bring the ball or dumbbells down and back as if you were bowling, feeling a stretch in your biceps. 4.) Bring your arm back up to the starting position, switch legs and repeat. 5.) Repeat for as many reps and sets as desired.

Dumbbell Tricep Kickback with Stork Stance

Steps : 1.) Start by standing on one leg bending the knee at 20-degrees and holding dumbbells in front of your chest with elbows bent at around 90-degrees. 2.) Slowly bend forward in your core raising one of your legs behind you creating a body line that is parallel with the floor. 3.) After gaining your balance, execute a tricep kickback by extending your elbows back and feeling a stretch in your triceps. 4.) Hold this position for a few seconds then return back to the starting position. 5.) Repeat for as many reps and sets desired.

Calf Stretch with Rope

Steps : 1.) Start by lying down on the ground face up and place a yoga strap over the ball of one of your feet. 2.) Bend your knee and pull on the rope to extend your foot backwards, breathing out while in this motion. 3.) Hold for 20 to 30 seconds, then release and start on the opposite foot.