Exercise Database

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.

Dumbbell One-Arm Fly (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in one hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Position the dumbbell straight up over your chest and then lower your arm down letting it bend slightly until the weight reaches shoulder level. 4.) Return back to the starting position and repeat with the opposite arm for as many reps and sets as desired.

Stability Ball Half Moon Stretch

Steps : 1.) Take an exercise ball and sit on it with your feet planted flat on the floor keeping your hands on your knees. 2.) Sit straight up and flex with your abdominals. 3.) Raise both of your arms over your head and hold them together stretching out your core. 4.) While maintaining your upright position, slowly bend your upper body to one side in a half moon and hold. 5.) Feel a stretch in your upper body and abdominals and hold. 6.) Repeat on the opposite side for as many times as you would like.

Upward Facing Bow Pose

Steps : 1.) Start off by laying on your back with your knees bent up, placing your palms facing out near your shoulders. 2.) Putting the weight of your body on your heels, peel your back off of the floor and lift up through the hips. 3.) As your hips are raised up off of the ground, put the pressure on the palms of your hands and straighten the arms to lift into the full position. 4.) Once at this position press your inner thighs closer together and push your groin up towards the ceiling. 5.) Hold this position for a few seconds and return back to the starting 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.

Kneeling Warrior Lunge

The kneeling warrior lunge is a variation of the traditional warrior lunge that is performed from a kneeling position. It targets the muscles of the lower body, including the quadriceps, hamstrings, and hip flexors, while also improving balance and flexibility. Begin by kneeling on a mat or soft surface with your knees hip-width apart. Take a big step forward with your right foot, placing it flat on the ground in front of you. Ensure that your right knee is directly above your right ankle, forming a 90-degree angle with your shin. Your left knee should remain on the ground behind you, with the top of your left foot pressing into the floor. Engage your glutes and gently press your hips forward to deepen the stretch in the front of your left hip. Keep your pelvis level and avoid overarching your lower back. Keep your torso upright, with your shoulders stacked over your hips. Avoid leaning too far forward or backward, maintaining a neutral spine position. You can place your hands on your right thigh for support, or if you prefer, raise your arms overhead, reaching towards the ceiling. Keep your shoulders relaxed away from your ears and your chest open. Hold the kneeling warrior lunge position for 20-30 seconds, breathing deeply and evenly. Focus on relaxing into the stretch and feeling the sensation in the front of your left hip and the back of your right thigh. After holding the stretch on one side, carefully return your hands to the ground and step your right foot back to the starting kneeling position. Repeat the same steps with your left foot stepping forward into a lunge position. Perform 2-3 repetitions on each side, gradually increasing the duration of the hold as you become more comfortable with the stretch.

Barbell Frankenstein Squat

Steps : 1.) To begin this exercise; start off by placing a barbell on the front of your shoulders. 2.) Keeping the barbell still and in place, extend your arms out in front of you so that they are parallel with the floor and at shoulder level. 3.) Bend at the knees and lower your hips down towards the ground, keeping your chest and back straight along with the barbell secure on your shoulders. 4.) Continue in a basic squat motion until your upper legs come in contact with your calves. 5.) Return back to the starting position slowly with barbell in place. 6.) Repeat this exercise for as many repetitions as needed.

Seated Trunk Rotation

Steps : 1.) Start by sitting in a chair so that your back is straight, feet are planted on the floor, and your hands behind your head with fingers interlaced. 2.) Slowly twist your upper body, through your hips, to one side as far as you can so that the opposite side elbow touches the knee of the leg you are stretching down towards until you feel a stretch in your back. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and as long as you desire.

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.

Stability Ball Single-Leg Bridge

Steps : 1.) Start off by sitting on an exercise ball and slowly walk your feet out in front of you so that your back is laying on the top of the ball. 2.) Make sure to keep your head and shoulders on the ball, forming a bridge position, keeping one foot on the ground bent at a 90-degree angle and the other extended in the air. 3.) Slowly lift your hips towards the ceiling, with your arms extended out to the sides of you, and hold this position for 15 to 20 seconds. 4.) Return back to the starting position and repeat. 5.) Switch legs and repeat for as many reps and sets as desired.

Dumbbell Cobra (Stability Ball)

Steps : 1.) Start by lying in a prone position with a stability ball positioned under your sternum. Keep your legs straight behind you and your arms at your sides. Take hold of a light pair of dumbbells. 2.) Squeeze with your glutes, extend your arms back towards your legs, keep your feet straight and lift your torso a few inches off the ball in an elevated position. 3.) Hold the position for a few seconds and return back to the start. 4.) Repeat for as many reps and sets as desired.

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.

Kettlebell One-Arm Palm Clean

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell by the handle and raise it quickly so that it flips and the ball lands in the palm of your hand. 3.) Then throw the kettlebell back out and catch it with the handle in front of you and return it back to the floor. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Stability Ball Hamstring Stretch

Steps : 1.) Start off by sitting on an exercise ball with one leg stretched out in front of you while the other is bent inwards towards the ball while keeping your spine straight and upright. 2.) When in place, slowly tilt your hips forward towards your straightened leg while your hands are rested upon your bent leg. 3.) Hold as soon as you feel as stretch in your legs hold onto this position for 15 to 30 seconds and release. 4.) Repeat with the opposite leg.

Band Shoulder Press (Stability Ball)

Steps : 1.) Begin by sitting on an exercise ball that is placed on top of a stretched band with a grip held in each hand and keeping your feet flat on the floor. 2.) When balanced slowly press the bands upward so that they are elevated over your head and hold this position for a count and return back to the start. 3.) 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.

Dumbbell One-Arm Bicep Curl on Stability Ball

Steps : 1.) Begin by sitting on an exercise ball holding a dumbbell in one hand and keeping both feet evenly planted on the floor. 2.) Slowly lift the weight up towards your shoulders and stopping at chest level, making sure to squeeze your bicep and isolate the motion. 3.) Return back to the starting position and repeat for as many reps as desired. 4.) Switch arms and repeat.

Dumbbell Alternating Arnold Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 2.) Elevate the dumbbells up towards your shoulders with your palms facing towards you in an Arnold Press position. 3.) Slowly press the dumbbells up towards the ceiling, rotating your wrists outward, until your arms are fully extended. 4.) Then return back to the starting position, rotating your wrists back inward, and repeat for as many reps and sets as desired.