Exercise Database

Kettlebell Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in both hands and clean pressing them 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 kettlebells overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebells clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed.

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.

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.

Barbell One-Arm Snatch

The one-arm snatch exercise is an advanced workout that targets most of the muscles of the body and helps improve overall strength. Steps : 1.) Start off standing with your feet shoulder width apart, and a slight bend in your knees. 2.) Grasp the bar with an overhead grip. 3.) Starting with the barbell held slightly above the knees, lift the weight up over your head, then back to shoulder height and finally back to starting position between near your knees.

Medicine Ball Bicep Curl on Stability Ball

The medicine ball biceps curl on an exercise ball requires balance and coordination while also isolating and targeting the bicep muscle Steps : 1.) Start by sitting on an exercise ball with your feet firmly on the floor in front of you. 2.) Hold a Medicine Ball in one hand and curl it up bringing your forearm up to your bicep, isolating the muscle as much as possible. 3.) Return to starting position and switch arms. 4.) Repeat for as many reps and sets as desired.

Barbell High Snatch

Steps : 1.) Start by standing in front of a barbell, feet shoulder width apart with an overhand grip position. 2.) Bring the barbell up to mid thigh position with a wide grip. 3.) Then pull up the barbell by driving up through your heels and raising the bar, quickly executing a second pull by extending through your hips and knees bringing the bar up as fast as possible. 4.) Continue to raise the bar up and overhead without re-bending your knees and hold for a count. 5.) Slowly return the bar back down to the starting position. 6.) Repeat for as many reps and sets desired.

Sage Twist 1

Steps : 1.) Start by sitting on the floor and bringing your legs around to the left, tucking your right foot underneath your left ankle. 2.) Take your right hand and bring it behind you to the floor, keeping your knees facing forward and holding onto them with your right arm. 3.) Then if possible, take your left hand and slide it underneath your knee and catch hold of the left arm with your right hand, looking back over your shoulder 4.) Hold this position for 5 to 10 breaths and return to the starting position and repeat with the opposite side.

Rotational Step-Up

Steps : 1.) Start by standing next to a box or bench slightly rotated so that you aren't fully facing the box, keeping your feet shoulder width apart and straight ahead of your body. 2.) Place your hands on your hips, then rotate your body and step up with one foot onto the platform. 3.) Finish the rotation by taking the rest of your body and lifting up through the hip on the opposite side onto the platform. 4.) Step down, still holding your hands on your hips, return to the starting position and repeat for as many times as you can.

Dumbbell Bicep Curl on Stability Ball

The bicep curl on a stability ball with leg raised exercise is an advanced exercise that incorporates balance along with a bicep curl. Steps : 1.) Start by holding a dumbbell in each hand with a palms up grip. 2.) Place the top of one foot behind you on an exercise ball as if you were stretching your leg. 3.) While keeping your back straight and your abs drawn in, bring your arms down in front of your legs. 4.) Raise your arms up, curling and contracting your biceps, squeezing the muscle as much as possible. 5.) Lower your arms and return to starting position and switch legs. 6.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Hammer Press (Stability Ball)

Steps : 1.) Start off by laying down on a stability ball with your feet flat on the floor and holding a dumbbell in one hand in a hammer grip position with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder level, keeping a 90-degree angle in your arm 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.

Stability Ball Rollover

Steps : 1.) Lay down on the floor with your legs extended and an exercise ball between your ankles. 2.) Keep your hands firmly positioned at the sides of your glutes. 3.) Using your abs, slowly bring the exercise ball up and over your body until the ball is resting on the floor above your head. 4.) Hold this position for up to 15 seconds and then return back slowly 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.

Stability Ball Shoulder Flexion

Steps : 1.) Start by laying prone on an exercise ball with the ball positioned right under your bell button, keeping your legs straight behind you and arms resting in front of the ball. 2.) After getting your balance, slowly raise one arm high in front of you and hold for a count, then return back to the starting position. 3.) Repeat with the opposite arm and alternate between the two for as many reps and sets as desired.

Kettlebell One-Arm Split Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and clean pressing it to your shoulder with palms facing out in front of you. 2.) Bend down at your knees and keep your chest and back straight. 3.) With your momentum, thrust the leg on the same side of the kettlebell back so that you are resting upon your heel and keep the front leg still bent with weight upon that leg. 4.) As you shift your legs, thrust the kettlebell in an overhead press. 5.) Hold onto this position for a few seconds and then return back to the starting point. 6.) Repeat this exercise for as many repetitions as needed.

Stability Ball Cross-Leg Bridge

Steps : 1.) Start off by sitting on an exercise ball and slowly walk your feet out in front of you so that you are laying with your back on the ball. 2.) Make sure to keep your head and shoulders on the exercise ball, then cross one ankle over the other, keeping the bent foot planted on the floor. 3.) Elevate your hips slowly towards the ceiling squeezing your glutes and then return back to the starting position. 4.) Repeat for as many sets as desired and then switch legs.

Barbell Jerk Dip Squat

Steps : 1.) Start with a barbell racked upon your shoulders in a front squat or jerk position, using your shoulders to create a resting shelf and bar lightly touching your throat. 2.) While keeping your torso vertical, dip slightly by flexing in your knees allowing them to move forward without your hips moving. 3.) Then forcefully push through your feet to return the barbell to the starting position. 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.

Staggered Stance Box Jump

A Staggered Stance Box Jump is a plyometric exercise that targets explosive power, balance, and coordination. Begin by standing in front of the box with one foot slightly in front of the other. The front foot should be about 6-12 inches ahead of the other foot. Choose which foot you want to place forward based on your preference or for balancing purposes. Bend your knees slightly and lower your body into a quarter squat position, keeping your chest up and your back straight. Engage your core muscles to maintain stability. Explosively jump off both feet, driving through the balls of your feet and extending your hips, knees, and ankles simultaneously. As you jump, bring your rear foot forward and your front foot backward, switching their positions mid-air. Aim to land softly on top of the box with both feet at the same time. Absorb the impact by bending your knees and hips to cushion the landing. Maintain stability and control throughout the movement. Carefully step down from the box one foot at a time, returning to the starting position. Complete the desired number of repetitions, alternating the position of your feet for each jump.