Exercise Database

Stability Ball Wall Squat

Steps : 1.) Start by setting up an exercise ball against the wall and leaning your back up against the ball so it is positioned in the middle of your body. 2.) Slowly lower your body towards the ground so that your thighs are parallel with the ground and your upper back and head are rested on the exercise ball. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Upright Row (Supine)

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine and laying down with your back flat on the ground, feet facing towards the machine and grabbing the bar with an overhand grip. 2.) Slowly elevate the bar in an upright row motion towards your chest, pushing your elbows out to the sides as the bar comes up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Rope Incline Row

Steps : 1.) Start by taking an incline bench and placing it in front of a cable pulley machine with the high end facing the rope extension that is attached to the machine. 2.) Lay down with your chest flat on the bench and grab the rope with a neutral grip then slowly pull the rope in towards your chest. 3.) Squeeze your back as the rope reaches your chest and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Kneeling Tricep Extension

The cable kneeling concentration tricep extension exercise helps target and tone the tricep muscles by limiting your range of motion and increasing the effectiveness of the movement. Steps : 1.) Start by attaching a stirrup handle to a cable pulley and adjust the pulley up high. 2.) Kneeling on your left knee (with the left side of your body turned towards the machine), keep your right bent and the upper portion of your thigh parallel to the floor. 3.) With your right elbow and upper arm pressed against your inner thigh just above your knee, pull the cable down towards the floor in a slight arcing motion. 4.) Slowly to return to starting position. 5.) Repeat for as many reps and sets as desired. 6.) Switch arms and repeat the steps.

Dumbbell Wall Squat Hold

The dumbbell wall squat hold is a variation of the traditional wall squat that adds resistance to the exercise by holding dumbbells. It primarily targets the muscles of the lower body, including the quadriceps, glutes, and hamstrings, while also engaging the core muscles for stability. Stand with your back against a wall and your feet positioned slightly wider than shoulder-width apart. Hold a dumbbell in each hand, with your arms hanging down by your sides and your palms facing inward. Keep your feet planted firmly on the ground throughout the exercise. Slowly slide your back down the wall, bending your knees and lowering your body into a squat position. Keep your back flat against the wall and your chest lifted. Aim to lower yourself until your thighs are parallel to the ground, or as close to parallel as you can comfortably go. Once you reach the bottom of the squat position, hold this position while keeping tension in your muscles. Ensure your knees are aligned with your toes and not collapsing inward. Maintain a neutral spine and avoid rounding your lower back. Engage your core muscles by pulling your belly button towards your spine. Squeeze your glutes and quadriceps to maintain stability and control. Hold the squat position for a predetermined amount of time, such as 20-30 seconds, or longer if you're more advanced. Focus on breathing steadily throughout the hold, inhaling through your nose and exhaling through your mouth. After holding the squat position for the desired duration, slowly push through your heels and straighten your legs to return to the starting position. Keep your back pressed against the wall as you rise up. Perform the dumbbell wall squat hold for the desired number of repetitions or hold times, depending on your fitness level and goals. You can gradually increase the duration of the hold or the weight of the dumbbells as you become stronger and more comfortable with the exercise.

Smith Machine Bench Squat

Steps : 1.) Start by setting up a smith machine with the appropriate weight that you would like to use and place a flat bench underneath the bar. 2.) Place the bar on the back of your shoulder blades and grab it with a wide grip. 3.) Keep your back straight, bend slightly at your knees and squat down towards the bench until your thighs are parallel with the floor and your glutes are touching the bench. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Rolling

Steps : 1.) Begin by sitting on the floor with your spine flexed forward in the shape of a "C". 2.) Keep your knees bent at a 45-degree angle with your legs connected together, placing your hands on your shins and keeping shoulders in place. 3.) While maintaining the "C" shape, roll back onto the floor behind you and exhale. 4.) On the ground, keep a lock on your knees and your head slightly tilted forward until you feel a stretch in your lower back. 5.) Hold this position for a few seconds and then roll back up to the start, staying completely balanced and in form. 6.) Repeat for as many times as you would like.

Stability Ball Bridge

Steps : 1.) Begin by laying supine (on your back) with your heels placed upon an exercise ball, keeping your arms flat at your sides. 2.) Contract your core muscles and raise your hips up off of the floor, making sure your hands stay firm on the ground, so that your body creates a line elevated upward. 3.) Hold this position for a few seconds then return back down to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell High Front Raise

Steps : 1.) Start by standing up straight and setting up an EZ bar with the weight that you would like to perform with your feet shoulder width apart and keeping the weight at waist level. 2.) Slowly elevate your arms up and above your head, squeezing your shoulders in the process and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Decline Bench Press (Wide Grip)

Steps : 1.) Start off setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a decline bench underneath the bar and lay down with your back flat on the bench and feet out in front of you either on the floor or underneath rests. 3.) Grab the bar with an overhand grip, keeping your hands apart with a wide distance and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Isometric Chest Press

Steps : 1.) Start by standing up straight with your arms at your sides and your feet shoulder width apart. 2.) Place your arms in a 90-degree angle right in front of your chest with your palms together. 3.) Push your hands against each other and contract your chest until you feel tension in your muscles. 4.) Hold onto this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and duration as desired.

Push-up to Renegade Row

Combining a push-up with a renegade row adds an extra challenge by incorporating both upper body pushing and pulling movements along with core stabilization. Begin in a high plank position with your hands gripping a pair of dumbbells that are shoulder-width apart. Your wrists should be directly under your shoulders, and your body should form a straight line from head to heels. Your feet should be slightly wider than hip-width apart for stability. Lower your body towards the floor by bending your elbows, keeping them close to your sides. Lower until your chest nearly touches the ground, maintaining a straight line from head to heels. Keep your core engaged throughout the push-up to maintain stability. Push yourself back up to the starting position, fully extending your arms. Ensure that your body remains in a straight line from head to heels throughout the entire movement. Once you're back in the high plank position, shift your weight to one side and row one dumbbell up towards your rib cage while stabilizing your core and hips to prevent rotation. Keep your elbow close to your body as you row the dumbbell upward, squeezing your shoulder blade towards your spine. Lower the dumbbell back to the floor in a controlled manner. Repeat the row on the other side, alternating sides with each repetition. Continue alternating between push-ups and renegade rows for your desired number of repetitions or time.

Cable Rotation (Stability Ball)

Steps : 1.) Start by placing an exercise ball next to a cable machine and sitting up straight with your feet planted firmly on the floor in front of you. 2.) Grab the cable with both hands and extend it out in front of you as this will be the starting position. 3.) Using your core, slowly rotate outwards of the machine until you feel tension in your abs. 4.) Hold for a count then bring the cable back to the starting position. 5.) Repeat for as many reps and sets as desired.

EZ Bar French Press (Reverse Grip)

Steps : 1.) Start by loading up a EZ bar with the weight that you would like to perform for this exercise. 2.) Hold the bar with an underhand grip, lift it above your head, then slowly while keeping your elbows close to your body, lower the weight behind your head while squeezing your triceps and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Leg Lift

Steps : 1.) Begin by laying down with your back with your legs extended and an exercise ball in between your feet and hands kept at your sides. 2.) Once in position slowly raise your legs up off of the floor and bring the ball up towards the ceiling. 3.) Hold onto this position for a few seconds then return back to the starting position, squeezing your core throughout the entire motion. 4.) Repeat for as many reps and sets as desired.

Kettlebell Advanced Windmill

Steps : 1.) Take the kettlebell and clean press it overhead. 2.) With the kettlebell in place overhead, push your glutes into the direction that the kettlebell is located on. 3.) The opposite hand should be kept behind your back as your turn your feet from the kettlebell. 4.) Keep your body as low as you can go to stretch the abdominals and kettlebell. 5.) Hold the position for a few seconds, stretching out the muscles, then return to starting position.

Barbell Neck Press

The barbell neck press exercise is an advanced exercise for the chest that has the individual lower the barbell over your neck, not your chest. Steps : 1.) Start off lying on a flat bench with your feet planted firmly on the floor, grabbing the barbell with a wider than shoulder-width grip apart. 2.) Raise the barbell above your body and over your neck as this will be your starting position. 3.) Slowly lower the bar down so that it just about touches your chest (but doesn't fully touch) and you feel a stretch in your chest muscles. 4.) Hold this position for a count, then slowly raise the bar back up until your arms are fully extended out and your elbows are locked. 5.) Repeat for as many reps and sets as desired.

Dumbbell Shrug (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball straight up, feet flat on the floor in front of you, dumbbells in each hand and arms your sides. 2.) Slowly arch your shoulders back and lift the weights up until you are at your peak in your shoulders and feel a stretch. 3.) Hold for a count then return back to the starting position. Repeat for as many reps and sets as desired.