Exercise Database

Bodyweight Walking Lunge

Steps : 1.) Start by standing up straight with your knees slightly bent and arms at your sides. 2.) Step forward with your left leg and squat down through your hips driving your body down towards the floor, squeezing your quads. 3.) Hold for a count then continue moving forward by alternating the lunge with the opposite leg and repeating the motion. 4.) Repeat for as many reps and sets as desired.

Decline Bench Weighted Twist

Steps : 1.) Start by laying with your back flat on a decline bench holding a weight plate or dumbbell to your chest and placing your feet underneath the padded foot rests. 2.) While keeping your back straight, slowly lean up so that your back creates a 90-degree angle with the bench and push the weight out directly in front of you. 3.) Begin by twisting at your mid section bringing the weight over to one side until you feel a stretch in your abs, then return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Sissy Squat

Steps : 1.) Start by standing up straight, with your feet shoulder width apart next to either a smith machine or support structure. 2.) Bend slightly with your knees, place one arm across your chest and use the other to hold onto the support. 3.) Slowly lower your body backward, while raising your heels off of the ground, squatting down until you feel a stretch in your hamstrings and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Hack Squat (Narrow Stance)

Steps : 1.) To begin this exercise; start off with you back flat on the back pad of the hack squat machine and placing your shoulders underneath the pads. 2.) Then place your legs less than shoulder width apart in a very narrow stance with toes pointed out. 3.) Straighten your legs without locking your knees then begin to lower the machine down as you bend your knees continuing on until your upper legs and knees form a 90-degree angle. 4.) Return back to the starting position by pushing up on your heels and powering upward. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell Pullover on Stability Ball

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each 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.) Extend the dumbbells behind your head pointed out right in front of you, then elevated them straight up with your shoulders. 4.) Hold this position for a few seconds then return back to the starting position. 5.) Repeat for as many reps and sets as possible.

Barbell Single-Leg Squat

The barbell single-leg squat isolates, builds and strengthens the leg muscles. Steps : 1.) Start off by placing a bench or box 12-18 inches tall behind you. 2.) Then lift a barbell off of a weight rack and position it on your shoulders. 3.) Place one foot up on the bench, and your other foot firmly on the floor 2-3 feet in front you. 4.) Drawing your abs in, descend slowly by bending your front knee and hip in a squatting motion. 5.) Squat down as far as you can control without letting your body shift towards your toe. 6.) Pause in the downward position, hold for a count and slowly return upright to the starting position. 7.) Switch legs and repeat for as many reps and sets as desired. Tips : 1.) You can use a pad on the bar or towel on your shoulders to help improve your grip and reduce the discomfort of the bar against your back. 2.) By using a taller box, you are increasing the difficulty of the exercise.

Rotational Crunch

Steps : 1.) Start by laying with your back flat on the ground, knees bent and arms at your sides. 2.) Place one leg on top of the other with the lifted leg's ankle rested upon the bent knee and place your hands, interlocking your fingers, behind your head for support. 3.) Slowly twist the elbow on the opposite arm towards the elevated leg until you feel a stretch in your abs. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Around the World

Steps : 1.) To begin this exercise; start off laying flat down on a bench holding a dumbbell in each hand next to your thighs with palms facing up. 2.) Take the dumbbells and create a semi-circle by rotating them up over your head with the motion staying parallel. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Cable Kneeling Crunch

Steps : 1.) Begin by kneeling down on an exercise mat in front of a cable machine, grabbing a straight bar and keep your back straight. 2.) Slowly pull the handle down towards your knees using your abdominal muscles. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Barbell Behind the Back Shrug

Steps : 1.) To begin this exercise; start off by placing a barbell behind your back resting it slightly against your quads with your palms facing backwards. 2.) With your shoulders, raise the barbell so that it reaches your glutes and hold onto the position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Prone Incline Shrug

Steps : 1.) To begin this exercise; start by lying on your stomach on an incline bench holding a dumbbell in each hand with your hands reaching towards the floor. 2.) Pull up using your shoulders lifting the dumbbells off the floor up towards the outer chest. Squeeze your back tightly for a few seconds before returning back to the starting position. 3.) Repeat this exercise for as many repetitions as needed.

Cable One-Arm Tricep Extension

Steps : 1.) Start by setting up a low cable pulley machine with a handle, then grab the handle and extend it above your head while turning away from the machine. 2.) Keep your palm facing away from the machine and then lower the weight back behind your head, squeezing your tricep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Wrist Roller

Steps : 1.) To begin, stand straight with feet shoulder length apart and grab a wrist roller using a palms down grip. 2.) Slowly lift both arms until they are fully extended and parallel to the floor in front of you. 3.) Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller. 4.) Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion to the starting position. 5.) Repeat for the desired number of reps and sets.

Tricep Stretch

Steps : 1.) Stand straight up with your arms at your sides and feet close together. 2.) Reach up with both hands and extend them up and behind your head. 3.) Then with one of the hands, reach over and press upon the other hand, feeling an extension and stretch in your triceps. 4.) Hold onto this stretch for 15 to 30 seconds and repeat with the opposite arm.

Dumbbell Seated Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip at your sides. 2.) Slowly elevate both of your arms up towards the ceiling, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Bent-Over Row (Palm in)

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a dumbbell in each hand holding with a neutral grip. 2.) Slowly and slightly lower your back towards the ground so you feel tension in your lower back and then slowly elevate the dumbbells up towards your chest. 3.) Squeeze your back in the process, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated Alternating Hammer Curl

Steps : 1.) Start off setting up an 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 an neutral grip with your palms facing inward, then slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Barbell Kneeling Wrist Curl (Palms Up)

Steps : 1.) Start by picking up a barbell while kneeling over a bench. 2.) With your palms facing upwards, flex each forearm by lifting and lowering the barbell with only your wrist. 3.) Exhale while raising your wrist. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps and sets.