Exercise Database

Dumbbell Bicep Curl on Dome

The dumbbell biceps curl uses a dome as a seat forcing you to engage your core muscles through the workout to help target and isolate the biceps. Steps : 1.) Start by grabbing a dumbbell in each hand and sit on a dome, keeping your legs together and your knees bent. 2.) With you arms extended to your sides, curl and contract your biceps, bringing your forearms towards your shoulders, squeezing your bicep muscles. 3.) Slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Side Crunch

Steps : 1.) Lay on an exercise ball with the small of your back rested upon the top of the ball. 2.) Begin to roll to one side of the ball until half of your body is on and the other half is off. 3.) After finding your balance, curl your torso up, bringing your belly button in towards your spine and squeeze on your abdominals. 4.) Return back to the starting position and repeat for as many sets and reps as possible.

Stability Ball Hip Flexor Stretch

Steps : 1.) Start off by sitting on an exercise ball with one of your feet in front of the ball and the other behind it, both feet extended. 2.) Take your hands and place them upon your forward knee and sit up straight. 3.) Move your hands back towards your hips, after your in place, and push down on your hips until you start to feel a stretch. 4.) Hold this position for a few seconds then switch sides and repeat steps with opposite leg.

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.

Barbell Seated High Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet on the floor in front of you holding a weighted barbell on your knees with an overhand grip. 2.) While keeping your arms straight, slowly elevate the barbell up and over your head, squeezing your shoulders 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 Balance

Steps : 1.) Start by laying face down on top of an exercise ball with your waist resting on the top of the ball. 2.) Once in position roll your body forward with your hands and lift your legs up in the air. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and sets as desired.

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-Arm Chin-Up

Steps 1.) To begin this exercise; start off with taking a towel and wrapping it around a handle on the chin up bar. 2.) Take your other hand and grab onto the chin up bar in the basic chin-up position then pull up your body until your chest touches the bar. 3.) As you reach the bar, squeeze your back and shoulders tightly and hold for a few seconds then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed. Tips : 1.) A towel is used to help stabilize the body and to support the upper body during this motion

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 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.

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.

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 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.

Dumbbell Alternating Lateral Raise (Stability Ball)

Steps : 1.) Start off by sitting straight up on a stability ball with both feet together and each hand holding a dumbbell. 2.) Elevate one of the dumbbells to shoulder height, keeping the dumbbell straight during the entire motion then slowly return back to the starting position. 3.) Then alternate with the opposite arm with the dumbbell to shoulder level. 4.) Repeat for as many reps and sets as desired.

Stability Ball Standing Hamstring Stretch

Steps : 1.) Start by standing in front of an exercise ball with one leg in front of the other, keeping both legs straight. 2.) Lean towards the exercise ball while contracting your abs so that you are placing one hand on either side of the ball. 3.) As soon as you feel a stretch hold the position for 15 to 30 seconds. 4.) Return back to the starting position and repeat stretch with opposite legs.

Dumbbell Alternating Hammer Curl (Stability Ball)

Steps : 1.) Start off by sitting on a stability ball with dumbbell in each hand rested at your sides. 3.) With one of your arms raise the weight up towards your shoulder, keeping the elbow close to your body and squeezing the bicep. 4.) Return back to the starting position and repeat with the other arm. 5.) Repeat for as many reps and sets desired.

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 Reverse Crunch

Steps : 1.) For this exercise you will need a partner or a structure to hold your balance and you in place. 2.) It is important to make sure that you have core abdominal strength before performing this exercise. 3.) Start off by lying with your back in the middle of an exercise ball, grabbing your partner's hand, finding your balance and straightening out your legs. 4.) After finding your balance, curl your legs up towards your chest and squeeze tight with your abdominals. 5.) Return back to the starting position and repeat for as many reps and sets as possible. Tips : 1.) It is important to take this workout/exercise slowly, as it is difficult to maintain and get your balance