Exercise Database

Kettlebell Single-Leg Deadlift

Steps : 1.) To begin this exercise; start off by holding a kettlebell in on hand and then stand on one leg as the same as the hand that holds the kettlebell. 2.) From that position perform a stiff legged deadlift by bending at the hip and pushing your alternate leg straight out behind you. 3.) Lower the kettlebell until it touches the floor and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell Plie Squat

The plie' squat is a version of the squat exercise that is performed with a dumbbell to strengthen the glutes and leg muscles. Steps : 1.) Start by standing with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angles. 2.) Grab onto one dumbbell with both hands. Let the arms hang straight down holding one end of the dumbbell vertically. Maintain this position in the center of your body making sure that you keep your knees slightly bent and your back straight. 3.) Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.The goal is to touch one head of the dumbbell to the floor. 4.) With a controlled motion return to starting position. 5.) Repeat for as many reps and sets as desired.

Single-Leg Calf Raise

Steps : 1.) Start by standing to the side of either a smith machine or a support structure and holding onto it. 2.) Slowly lift one of your heels off of the floor as far as possible, keeping the other leg extended behind you, and squeeze your calf. 3.) Hold for a count and return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Rear Delt Row

Steps : 1.) Start by lying on a flat bench with a dumbbell in each hand extended out in front of you. 2.) Slowly pull the dumbbells up until your elbows are just above your shoulders. 3.) Once you reach the final position hold for a count and squeeze your muscles. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable One-Arm Reverse Fly

Steps : 1.) Start by setting up a low cable pulley machine with a cable attachment and standing to the side of the machine with feet shoulder width apart. 2.) Bend down at your knees, keeping your back parallel with the floor, bringing your opposite arm holding the cable in front of your body and this will be your starting position. 3.) Slowly elevate your arm up and out, squeezing your shoulders until the handle reaches head level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Oblique Crunch

The Oblique Crunch is an effective exercise that targets the oblique muscles, which are located on the sides of your abdomen. These muscles are important for rotational movements and overall core stability. Here’s how to perform the movement correctly: Starting Position: Lie on your back on an exercise mat. Bend your knees resting one on top of each other. Place your hands lightly behind your head, elbows flared out to the sides. Do not pull on your neck. Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Lift your right and left shoulder off the mat and laterally flex your torso raising your shoulders off the floor. Exhale as you crunch up and twist. Top Position: At the peak of the movement, your right and left shoulder be off the ground, and your oblique muscles fully engaged. Hold this position briefly, ensuring a strong contraction in the obliques. Returning to Start: Slowly lower your shoulder back to the starting position in a controlled manner. Inhale as you return to the starting position.

Glute Kickback

Steps : 1.) To begin this exercise; start off with your knees on the floor in a kneeling push-up position. 2.) Raise your right leg until your hamstrings are parallel with your back maintaining the 90-degree level squeezing your glutes throughout the movement. 3.) Hold this position for a few seconds and return back to the starting position followed by alternating the exercises with the other leg. 4.) Repeat this exercise for as many repetitions as needed.

EZ Bar Curl (Reverse Grip)

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a weighted EZ Bar in your hands at waist level in a reverse grip. 2.) Slowly elevate the bar up towards your shoulders, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Internal Rotation

The cable internal rotation exercise is an excellent way to target the rotator cuff muscles, specifically the subscapularis. This exercise is crucial for shoulder stability and overall shoulder health. Here's how to perform it correctly: Setup: Adjust the pulley on the cable machine to elbow height. Attach a single handle to the pulley. Select an appropriate weight. Starting Position: Stand with your side to the cable machine, so the arm you're working is nearest to the machine. Grab the handle with the hand of your working arm. Step away from the machine to create tension on the cable. Position your elbow against your side, bent at a 90-degree angle. Your forearm should be perpendicular to your torso, with your hand holding the handle in front of you. Executing the Internal Rotation: Inhale and brace your core. Keeping your elbow fixed against your side, rotate your arm inward, bringing your hand across your body. The movement should come from your shoulder, not your elbow or wrist. Rotate until your forearm is almost across your torso, or until you feel a good contraction in your shoulder. Returning to Starting Position: Exhale and slowly rotate your arm back to the starting position with control, keeping the movement smooth and controlled. Avoid letting the weight pull your arm back too quickly.

Barbell Row

Steps : 1.) Start by taking a barbell and placing it in a corner or in a place where it can be stabilized, then place a weight at the one end that you will be grabbing. 2.) Slowly bend forward so that you are as close to parallel to the ground as possible, keeping your knees bent and feet planted firmly on the floor. 3.) Grab the bar with one hand on top of the other, just underneath the plates then pull the bar straight up towards your chest, keeping your elbows in, until the weight touches your lower chest and squeeze your back. 4.) Hold for a count then return back to the starting position making sure that the weights do not touch the floor. 5.) Repeat for as many reps and sets as desired.

Dumbbell Incline Hammer Curl

The dumbbell incline hammer curl is an effective exercise for targeting the brachialis and brachioradialis muscles in the forearms, as well as the biceps. Performing this exercise on an incline bench increases the range of motion and helps to isolate the arm muscles, providing a more intense workout. Here's how to perform the dumbbell incline hammer curl correctly: Start by sitting on an incline bench with a dumbbell in each hand, arms to your side, with your feet planted firmly in front of you. Keep your palms are facing in towards each other (i.e. hammer grip) throughout the exercise. Flex at your elbows bringing the weights up to your shoulders, isolating the forearms and biceps, until you feel tension in the muscles. Hold for a count then return back to the starting position and repeat for as many reps and sets as desired.

Jump Rope

Jumping rope is a great cardio exercise that helps burn a significant amount of calories through repeated jumping motion keeping the body in motion. This exercise helps condition the body for strenuous activity along with increasing endurance, stamina, building strength in the leg muscles and core, and loosening up for other activities.

Dumbbell Spider Curl

Steps : 1.) Start by holding a dumbbell in each hand and position yourself lying face first on an inclined bench. 2.) Then extend your biceps down and out in front of you so that you are able to fully contract your 3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps 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.

Barbell Push Press

Steps : 1.) To begin this exercise; start off with a power clean to get the weighted barbell from the floor to your shoulders. 2.) With the barbell rested on your palms and shoulder, bend your knees slightly and explode upward using your upper legs to overhead press, from the shoulders, the barbell above your head. 3.) Lower the bar slowly to your shoulders bending your knees until the barbell reaches the starting point. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Bicep Curl (Wide Grip)

The barbell wide grip standing biceps curl exercise is a wide grip version of the bicep curl that targets the lateral (outer) portion of the bicep muscle. Steps : 1.) Start by standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab a barbell with an underhand (palms up) grip as wide as you comfortably can and extend your arms fully against your thighs. 3.) Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest, squeezing your bicep muscle. 4.) Pause for moment and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Crunch

The Stability Ball Crunch is a great exercise for targeting your abdominal muscles while also engaging your stabilizing muscles. Here’s a step-by-step guide on how to perform this exercise correctly: Starting Position: Make sure you have a stability ball that is the appropriate size for your height. Sit on the stability ball with your feet flat on the floor, hip-width apart. Walk Forward: Slowly walk your feet forward and let the ball roll beneath your lower back. Continue until your lower and mid-back are resting on the ball, and your thighs are parallel to the floor. Position Your Hands: Place your hands behind your head, lightly supporting it. Avoid pulling on your neck. Engage Your Core: Tighten your abdominal muscles to stabilize your body on the ball. Performing the Exercise Using your abdominal muscles, lift your upper body towards your hips. Your lower back should remain in contact with the ball throughout the movement. Exhale as you crunch upward. Pause and Squeeze: At the top of the movement, pause briefly and squeeze your abs for a stronger contraction. Lower Down: Slowly lower your upper body back to the starting position, maintaining tension in your abs and keeping your lower back on the ball. Inhale as you lower your body back down. Continue the Movement: Repeat the crunching motion for the desired number of repetitions.

Cable Hip Abduction

The hip adduction exercise helps strengthen the hip flexor and thigh muscles. Steps : 1.) Start by standing alongside a cable pulley stack and attach a cuff to the pulley near your ankle. 2.) Step away from the stack holding onto the stack for support. 3.) While standing firm on the foot not attached to the cable, slowly abduct (pull away) your cuffed ankle in front of your stabilizing leg and back. 4.) Repeat and switch ankles.

Dumbbell Seated Hammer Curl

Steps : 1.) Start by setting up a flat bench and then sit down on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in a neutral grip with your palms facing inward. 3.) Slowly lift the dumbbells up towards your shoulder, isolating the bicep and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.