Exercise Database

Dumbbell Seated One-Arm Arnold Press

Steps : 1.) Start by seated on the end of a flat bench with feet on the floor in front of you holding a dumbbell in one hand. 2.) Slowly, while using your thighs, raise the dumbbell to shoulder height and twist your palm so that it is facing in towards your body. 3.) From there raise the dumbbell above your head, squeezing your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Trap Bar Lunges

The trap bar lunge is a variation of the traditional lunge exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core muscles for stability. Begin by loading the trap bar with an appropriate amount of weight on each side. Grasp the handles of the trap bar with a neutral grip (palms facing each other). Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. Take a large step forward with one foot, ensuring that your knee is aligned with your ankle and your thigh is parallel to the ground. Lower your body down towards the ground by bending both knees until your back knee is just above the floor. Keep your front knee tracking in line with your toes and avoid allowing it to collapse inward. Your back knee should be hovering just above the ground, with your weight evenly distributed between your front and back legs. Press through your front heel to drive yourself back up to the starting position. Focus on engaging the muscles of your front leg as you push back up to standing. Keep your chest up and your back straight throughout the movement to maintain proper alignment. After completing the desired number of repetitions on one side, switch legs and perform the exercise on the opposite side.

Burpee Box Jump Overs

Burpee box jump overs are an advanced exercise that combines the explosive power of a burpee with the agility and coordination of jumping over an obstacle. Stand facing the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Begin by squatting down and placing your hands on the ground in front of you, shoulder-width apart. Jump both feet back into a plank position, keeping your body in a straight line from head to heels. Perform a push-up by bending your elbows and lowering your chest towards the ground. You can also modify by skipping the push-up if needed. Jump both feet back towards your hands, returning to the squat position. From the squat position after the burpee, explosively jump upward, swinging your arms for momentum. Clear the box entirely, aiming to jump over it and land on the opposite side. As you land on the other side of the box, absorb the impact by bending your knees and hips to prepare for the next repetition. Immediately perform another burpee on the opposite side of the box, followed by another jump over the box. Continue alternating sides with each repetition. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient, you can increase the number of repetitions and sets.

Dumbbell Incline Fly (Stability Ball)

Steps : 1.) Start off by laying on an exercise ball in an incline position, with your feet flat on the floor, both hands holding a dumbbells and arms extended over your chest. 2.) Keeping your elbow slightly bent, lower the weights down until they are about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm Reverse Spider Curl

Steps : 1.) Start by grabbing a dumbbell in one hand, holding it with a reverse grip so that your palm is facing inward and position yourself lying face first on an inclined bench. 2.) Then extend your bicep down and out in front of you so that you are able to fully contract your 3.) Contract your bicep and curl the weight up towards your shoulder, squeezing your muscle in the process and isolating the bicep 4.) Hold for a count when you reach the top position then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Incline Fly (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, 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 positioned on the middle of the ball. 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.

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.

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.

Staff Pose

Steps : 1.) Start off by sitting on the floor with your legs straight out in front of you with your back erect. 2.) Take your fingertips and place them on the floor besides your glutes. 3.) Straighten out your knees so the back of your knees are stretched out and keep your arms straight out. 4.) Hold this position for 5 to 10 breaths and return back to the starting position.

Kettlebell Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in each hand. 2.) Clean press the kettlebells to shoulder level and hold onto this position. 3.) Push your body forward by bending at your knees keeping your back and chest straight keeping your front foot pressed to the floor and the back rested upon the knee. 4.) Overhead press the kettlebells in a thrusting motion as you bring your body to the floor. 5.) Hold onto this position for a few seconds squeezing with your shoulders. 6.) Return back to a standing position. 7.) Repeat this exercise for as many repetitions as needed.

Crow Pose

Steps : 1.) Begin the position in a squat with your feet close together. 2.) Take your hands and place them on the floor shoulder width apart with your fingers facing forward. 3.) Bend your knees, bring them right next to your upper arms and then keep your feet close together moving onto your tiptoes. 4.) Once set in this position, lean your body forward allowing the transfer of your weight to move from your toes to your palms. See if you can position your triceps on your thighs. 5.) Lift up with your ab muscles and arch your hips towards the ceiling moving your feet closer together near your buttocks. 6.) Keep your ab muscles and legs in, attempt to straighten out your arms and hold this position for up to 5 breaths. 7.) Slowly come down to the starting position and repeat.

Seated Hamstring and Calf Stretch

Steps : 1.) Start by placing either a belt, rope or band around one foot then extend both of your legs straight out in front of you. 2.) Then lean forward slightly and pull back on the belt to draw the toes of your foot backwards until you feel a stretch on your hamstrings. 3.) Hold onto this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and duration as desired.

Stability Ball Dip

Steps : 1.) Start by sitting on an exercise ball and placing your hands on each side of the ball. 2.) Slowly, while maintaining your balance, lift your buttocks off of the ball, keeping your elbows tight at your sides. 3.) Bend at your elbows and perform a tricep dip, feeling a stretch and pull in your muscle. 4.) Return back to the starting position and repeat for as many reps and sets desired.

Cable Shrug (Supine)

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine with your back flat on the floor, feet extended out towards the machine and holding the bar at waist level. 2.) Slowly while keeping your body still, shrug the bar up as high as you can, 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 Side-Lying Neck Stretch

Steps : 1.) Begin by lying sideways on a stability ball with one arm hanging to the floor and the other resting on your hip. 2.) Begin by lowering your head towards the floor while also pressing your upper shoulder blade down towards your hip. 3.) Hold onto this position for 15 to 30 seconds and repeat with the opposite side.

Leg Slide

Steps : 1.) Start by laying on your back on a mat with your legs bent and arms extended out on the floor to your sides. 2.) Once in position, squeeze on your abs and straighten one leg out until it is right above the floor with your heel. 3.) Hold this position for a few seconds, feeling the squeeze in your lower abs and then return back to the starting position. 4.) Repeat for as many reps and sets desired.

Kettlebell Double Windmill

Steps : 1.) To begin the exercise, take one kettlebell and place it next to your starting foot followed by clean pressing the opposite kettlebell overhead with the pressed arm palms out. 2.) With the kettlebell pressed overhead and locked, press your glutes out towards the pressed kettlebell. 3.) With the following arm, bend at the hip to the floor and touch it with the alternate kettlebell. 4.) Hold this position for a few seconds, then, reverse to the starting position. 5.) Repeat this exercise for as many repetitions as needed then repeat the steps with the alternating arms.

Calf Stretch with Rope

Steps : 1.) Start by lying down on the ground face up and place a yoga strap over the ball of one of your feet. 2.) Bend your knee and pull on the rope to extend your foot backwards, breathing out while in this motion. 3.) Hold for 20 to 30 seconds, then release and start on the opposite foot.