Exercise Database

Decline Bench Alternating Knee Raise

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull one knee up towards your chest as high as possible until you feel a stretch in your abs. 3.) Then return your knee back to the starting position and repeat with the opposite knee. 4.) Repeat for as many reps and sets as desired.

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.

Reclining Big Toe Pose

Steps : 1.) Start by laying on your back with your knees bent up towards the ceiling. 2.) Take your right leg, extend it up and grab it. 3.) Allow the straight leg that is being held to go out to the side of your body, keeping it straight in the process and you move it down towards the floor. 4.) Turn your head slightly in the opposite direction and keep your opposite hand pushed upon the left leg. 5.) Hold this position for 5 to 10 breaths and then switch legs.

Stability Ball Wall Circles

Steps : 1.) Begin by standing up straight up with an exercise ball at chest level against a wall. 2.) Step back from the wall, extend your arm forward and begin moving the exercise ball around in circles using your core.

Band Sit-Up

Steps : 1.) To begin this exercise; take the exercise bands and wrap them around the base of the bench. 2.) Lay down with your back flat on the bench, holding onto the bands. 3.) Then curl up your body, holding the bands, so that your chest is as close to your abdominals as possible. 4.) Squeeze and hold your abs tightly for a few seconds the return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Alternating Arm Cobra

Steps : 1.) Start off by laying face down on the floor in a prone position with your arms at your sides. 2.) Squeeze your glutes and lift your chest off of the floor with your arms alternately touching the floor from side to side while keeping your arms straight. 3.) Repeat for as many reps and sets desired.

Depth Jump Leap

Steps : 1.) For this exercise you will need either two boxes with one about a foot high and the other about 2 feet tall, placing one as your starting position and the other about 3 feet apart from the first. 2.) Stand on one of the boxes with your arms at your sides and feet on the edge of the box. 3.) Drop off of the first box and land with both feet, then upon landing, drive your body upward and outward with as much force as possible and jump onto the other box. 4.) With these jumps let your legs absorb the impact. 5.) Repeat for as many reps and sets as desired.

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.

Barbell Power Jerk

Steps : 1.) Start off with a weighted barbell racked on your front shoulders, in a front squat position, with your knees slightly bent and dipping your body a bit so that your feet are directly under your hips. 2.) Push up through your heels, creating as much force as possible, and as your feet leave the floor place them in a receiving position as quickly as possible. 3.) Elevate the bar up and over your head, keeping a wide stance and your legs still slightly bent to absorb the shifting of the weight. 4.) Lock your arms overhead with the barbell in place and stand in an upright position. 5.) Hold this position for a count then return back to the start, slowly lowering the weight down in a controlled motion. 6.) Repeat for as many reps and sets as desired.

Stability Ball Back Extension

Steps : 1.) Start by kneeling down and leaning into an exercise ball with your toes pointed on the floor and arms extended behind you but close to your body. 2.) With your chest rested firmly on the exercise ball, extend your spine upward pressing your pelvis into the ball and feel the stretch and strengthening of your back. 3.) Return back to the starting position and repeat for as many reps and sets as possible.

Kettlebell One-Arm Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and clean pressing it to your shoulder. 2.) Perform a squat and dip your body at the knees keeping your chest and back straight. 3.) As you perform this movement, use your momentum to thrust the kettlebell overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebell clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed.

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.

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.

Dumbbell Hammer Curl on Stability Ball

Steps : 1.) Start by sitting on an exercise ball with dumbbell in each hand rested at your sides. 2.) With both of your arms raise the weights up towards your shoulder, keeping the elbow close to your body and squeezing the bicep. 3.) Return back to the starting position in a slowed and controlled motion. 4.) Repeat for as many reps and sets 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.

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.

Passive Opening Twist

Steps : 1.) Start by laying on your chest with your arms and legs apart in a star form. 2.) Keeping your right hand and arm attached to the floor, move your left arm up and over your left hip. 3.) Allow both of your knees to bend slightly and roll over onto the sides of your feet. 4.) Turn your head to look behind you as you lay your left arm right next to the side of your head. 5.) Hold this position for 1 to 2 minutes and then return back to the starting position and repeat with the opposite side.

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.