Exercise Database

Dumbbell One-Arm Posterior Fly on Stability Ball

Steps : 1.) Start off sitting on an exercise ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in one hand. 2.) While maintaining a flat back, lift the weight 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 repeat for as many reps and sets desired.

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.

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 Single-Leg Hip Rotation

Steps : 1.) Start by rolling onto an exercise ball so that you are in a pushup position with your shins and ankles are rested right on top of the ball. 2.) Take one leg and bring it off of the ball so that your hip, knee and ankle turn inward towards your pelvis. 3.) Keep your shoulders square and turn your hip so that the twisting leg goes underneath the straight leg. 4.) Return back to the starting position and repeat with the opposite leg for as many reps and sets as desired.

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.

Stability Ball Hug

Steps : 1.) Start by sitting on the floor with an exercise ball in between your legs and close to your body. 2.) Hug your arms around the exercise ball as a support for your body during this stretch 3.) Then position your feet so that they are flat on the floor. 4.) Grip tightly against the exercise ball feeling a full stretch in your back and hold for about 15 to 30 seconds. 5.) Repeat for as many reps and however long you desire.

Stability Ball One-Arm Bridge

Steps : 1.) Start by rolling onto an exercise ball until your knees are rested upon the top of the ball with your hands in front of you underneath your shoulders as if you were about to perform a pushup. 2.) While keeping your body completely straight slowly elevate one arm out in front of you so that it is in line with your body and hold for a few seconds. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat this exercise for as many reps and sets desired.

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.

Barbell Press on Stability Ball

Steps : 1.) Start by sitting upright on an exercise ball with your feet in front of you and a weighted barbell rested upon your collarbone held in a shoulder width overhand grip. 2.) Slowly push the bar upward until your arms are fully extended above your head, squeezing your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Tricep Stretch

Steps : 1.) Start by sitting on an exercise ball with your back straight and feet firmly on the floor. 2.) Slowly reach up with both of your hands, grasp them together, bring them over your head and touch your upper back feeling a stretch in your triceps. 3.) Hold this position for 15 to 30 seconds and return to the start. 4.) Repeat for as many reps and sets desired.

Stability Ball Hamstring Stretch

Steps : 1.) Start by sitting on an exercise ball with an elevated posture and extend your legs out with heels planted on the floor, toes pulled towards your knees. 2.) While keeping your legs straight, slowly lean forward keeping your pelvis in position until you feel a stretch. 3.) Hold this position for 15 to 30 seconds and return back to the starting position.

Kettlebell One-Arm Split Snatch

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and placing it between your legs. 2.) Bend at your knees keeping your back and chest straight. 3.) Then push through with your hips and raise the kettlebell overhead. 4.) With the kettlebell pressed overhead, shift your body into a lunge position so that one leg is forward with knee bent and the other backwards to maintain the weight of the kettlebell. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

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.

Straight Leg Walk

The straight leg walk, also known as the straight leg bear crawl, is an excellent exercise for targeting the muscles of the core, shoulders, and hip flexors while also improving stability and coordination. This exercise is also known as "Toy Soldier." Begin in a tabletop position on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Engage your core muscles to maintain a flat back and a stable torso throughout the exercise. Lift your knees off the ground so that you are supporting your weight on your hands and the balls of your feet. Keep your legs straight as you lift your knees, so your body forms a straight line from your head to your heels. Take a small step forward with your right hand and your left foot simultaneously. Keep your legs straight and your hips level as you move forward, focusing on maintaining a stable core. Alternate by taking a step forward with your left hand and your right foot next. Stay low to the ground as you walk forward, maintaining a slight bend in your elbows and knees to prevent locking out your joints. Avoid lifting your hips too high or sagging your lower back. Move forward in a slow and controlled manner, focusing on maintaining proper form and balance with each step. Avoid rushing through the exercise, as this can compromise your stability and increase the risk of injury. Breathe naturally throughout the exercise, inhaling and exhaling in a steady rhythm. Try to coordinate your breath with your movement, exhaling as you lift your limbs and inhaling as you place them back down. Aim to walk forward for a certain distance, such as 10-20 feet, depending on the available space. You can also perform the straight leg walk in reverse by stepping backward with your hands and feet. Start with 2-3 sets of walking forward and backward, gradually increasing the distance and duration as you become more proficient. Rest for 30-60 seconds between sets.

Barbell Squat Jerk

Steps : 1.) Start with a weighted barbell racked upon your front shoulders, dipping down with your body so that your feet are under your hips, and knees are flexed. 2.) As you go down a little bit, quickly reverse your direction upward as fast and powerful as possible driving your force through your heels so that the bar is able to leave the shoulders. 3.) While the bar moves above your head, your feet will come up off of the floor and you will want to quickly rotate your feet into a receiving position outside of your hips so that they can absorb the full weight of the barbell. 4.) Once your feet have been moved into place, catch the bar in a full squat position with arms fully extended over your head and hold for a count. 5.) Return back up to the starting position or carefully return the weight to the floor and repeat for as many reps and sets as desired.

Barbell Snatch from Blocks

Steps : 1.) Begin by standing in front of a barbell rested upon boxes, with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about lower knee level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Cable Incline Press (Stability Ball)

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing an exercise ball in between the machines. 2.) Grab onto the handles with a neutral, hammer grip, twisting them so they are horizontal 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 upper back is flat on the middle of the ball so that you are in an incline position. 4.) Raise the handles above your chest as this will be your starting position. 5.) Slowly lower the handles down to your sides, feeling a stretch in your chest 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.

Kettlebell Alternating Hang Clean

Steps : 1.) To begin this exercise; start off by taking two kettlebells and placing them in front of your feet and pushing your glutes out back. 2.) Then clean press one the kettlebell in your right arm to your shoulder and keep the other kettlebell in a hanging position. 3.) Return the right kettlebell back to the hanging position and repeat the exercise with the opposite hand. 4.) Repeat this exercise for as many repetitions as needed.