Exercise Database

Barbell Split Jump

Steps : 1.) Start by setting up a barbell with the weight that you would like to perform for this exercise and rest the barbell on your shoulder blades just as if you were to perform a squat. 2.) Place your hands on the bar with a wide grip for stability then lower yourself down towards the ground in a lunge motion. 3.) Bend at the knees and keep your back straight, stabilize the bar on your shoulder blades. 4.) Quickly push through the balls of your feet with enough force to lift yourself up off of the ground then return right back to the lunging squat position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Incline Hammer Press (Stability Ball)

Steps : 1.) Begin by laying down on an exercise ball in an incline position with your feet flat on the floor and holding a dumbbell in both hands in a hammer grip with arms extended straight over your chest. 2.) Then slowly lower your arms until they are at about shoulder, keeping a 90-degree angle in your elbows until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Hammer Curl (Prone)

Steps : 1.) Start by taking an adjustable bench and elevating it to around 30 degrees, with your legs extended behind you and toes on the floor, and your arms in front of you with a dumbbell in one hand. 2.) Hold the dumbbell in a neutral grip and let it hang towards the ground. 3.) Slowly elevate the weight up towards your shoulders, isolating your bicep, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Hare Pose

Steps : 1.) Start by sitting on your knees keeping them close together. 2.) Fold your body forward so that your forehead rests on or near the floor. Extend your arms behind you near your feet. 3.) Take your hands and hold onto the sides of your feet, then lift your buttocks high in the air. 4.) Hold onto this position for 5 to 10 breaths and return back to the starting position.

Dumbbell One-Arm Reverse Spider Curl

Steps : 1.) Start by grabbing a dumbbell in one hand, holding it with a reverse grip so that your palm is facing inward and position yourself lying face first on an inclined bench. 2.) Then extend your bicep down and out in front of you so that you are able to fully contract your 3.) Contract your bicep and curl the weight up towards your shoulder, squeezing your muscle in the process and isolating the bicep 4.) Hold for a count when you reach the top position then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Roll Down

Steps : 1.) Start by sitting on the floor with your knees bent and feet planted firmly on the floor, 2.) Hold an exercise ball in between your hands and arms raised over your head. 3.) Once in position slowly roll down onto your back with control, keeping your feet planted on the ground and knees still bent, and the ball resting on the floor above your head. 4.) Slowly, while squeezing your abs, bring the ball back up towards the ceiling and roll back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable One-Arm Incline Fly (Stability Ball)

Steps : 1.) Start by setting up a handle on a low pulley cable machine and place a stability ball next to the machine. 2.) Grab onto the handle 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 is flat on the middle of the ball. 4.) Raise the handle above your chest as this will be your starting position. 5.) Slowly lower the handle down to your side, feeling a stretch in your chest, just as in a fly 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.

Dumbbell One-Arm Shoulder Press (Stability Ball)

Steps : 1.) Start by sitting on a stability ball straight up, gripping a dumbbell in one hand and keeping it parallel to your head. 2.) Slowly press the weight upward 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.

Barbell Snatch Balance

Steps : 1.) Start by holding a barbell with light weight across the back of your shoulders, keeping your feet shoulder width apart and turned out slightly. 2.) Slowly lower yourself by bending your knees slightly then forcefully pushing yourself up so that the bar is overhead and you can drive yourself underneath. 3.) As you continue into a full squat, elevate the barbell overhead and hold for a count. 4.) Return to a standing position then slowly, under control, lower the weight back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Dual Overhead Curl (Stability Ball)

Steps : 1.) Start by setting up handles on two cable pulley machines and placing a stability ball in between the machines. 2.) Place the handles in a position where it is at shoulder level when you sit down on the exercise ball. 3.) Grab the handles with an underhand grip and sit down on the exercise ball, keeping your body straight up, and arms extended out towards your sides. 4.) Slowly curl the cables up towards your head, isolating the biceps, and squeeze. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as 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.

Side-Lying Floor Stretch

Steps : 1.) Start by laying on your side, keeping your one knee slightly bent in front of you and the other extended out behind the bent. 2.) Extend your arms out over your head, hands on top of each other, reaching out above you. 3.) Hold this position for 15 to 30 seconds and then release. 4.) Repeat for as many reps and duration as desired.

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.

Stability Ball Dumbbell Kickback

Steps : 1.) Start by laying with your chest on a stability ball, knees on the ground and feet extended behind you, holding a dumbbell in each hand. 2.) Raise your elbows up as high as possible and tuck your arms in against your body as this will be your starting position. 3.) Extend your arms back as far as possible, squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Revolved Abdomen Pose

Steps : 1.) Begin by laying on your back with your arms out to the sides keeping your hands at shoulder level. 2.) Take your legs and bring them up in the air whilst lifting your hips and buttocks up and to the left. 3.) Extending your heels outward, take your right leg and aim it out towards your fingertips at the side. 4.) Follow this movement slowly by lowering your left leg down to join the right. 5.) Try and hold onto both of your feet with your right hand and anchor your body to the floor with your left arm and shoulder. 6.) Turn your head in the direction of your left hand and repeat this pose for a few reps, lifting your left leg and up down towards the right and holding at full position.

Seated Overhead Stretch

Steps : 1.) Begin by sitting up straight on a mat in a butterfly position, touching the soles of your feet together; or you can sit on an exercise ball with both feet flat on the floor in front of you. 2.) Position your arms at your sides as this will be your starting position. 3.) Slowly reach up with your hands, interlocking your fingers above your head until you feel a stretch in your abdominal muscles. 4.) Hold this position for 15 to 30 seconds and then return back to the start. 5.) Repeat for as many reps as desired.

Dumbbell Alternating Posterior Fly (Stability Ball)

Steps : 1.) Start off sitting on a stability ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in each hand. 2.) While maintaining a flat back, lift one of the weights to shoulder height allowing the arm to bend slightly and hold for a count, as the other arm stays in front of you. 3.) Return back to the starting position and alternate the exercise with the opposite arm. 4.) Repeat for as many reps and sets desired.

Dumbbell Alternating 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 one of the weights upwards, keeping the other still positioned at your side, and retract your shoulder to reach its peak until you feel a stretch. 3.) Slowly return back to the starting position, alternate with the opposite arm and repeat for as many reps and sets desired.