Exercise Database

Cobra

Steps : 1.) Start by laying face down on the floor (prone position) with your arms by your sides. 2.) Squeeze your glutes lifting your chest off of the floor with your arms behind you and thumbs pointed towards the ceiling. 3.) While in the elevated position, pause and hold for a few moments then return back to the starting position. 4.) Repeat for as many reps and sets desired.

Burpee

The Burpee is an advanced exercise that builds aerobic fitness and work capacity. Begin in a standing position. Stand in athletic posture with feet hip to shoulder width apart and toes pointing forward. Draw in the abs. Squat down driving the hips back as far as possible. Once maximum squat depth has been reached, place the hands on the floor about 1.5-2x shoulder width. Kick the feet out from underneath the body rapidly putting the body into a push up position with the legs extended and toes pointing straight toward the floor. Perform a push up. Keeping the body in a straight line with glutes tight, lower the chest to the floor moving through a maximum range that technique can be maintained. Reverse the pattern rapidly extending the arms. Jump the feet back underneath the body to position for a squat jump. Transition quickly into a jump, swinging the arms up overhead. Land as quietly as possible with toes pointing forward, knees following toes and neutral spine. Reset and repeat. Maintain posture throughout. Avoid excessive slouching of the shoulders or spine, letting the head jut forward, knees collapse in or toes pointing outward.

Decline Bench Leg Raise

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull both legs up towards the ceiling as high as possible until you feel a stretch in your abs. 3.) Then return your legs back to the starting position. 4.) Repeat for as many reps and sets as desired.

Reverse Hyper (Flat Bench)

Steps : 1.) Begin by laying face down in a prone position on a bench with your toes touching the floor and legs extended out straight behind you. 2.) Once in position, pull your legs up towards the ceiling until you feel tension in your glutes. 3.) Hold for a two count before bringing your legs back down to the starting position. 4.) Repeat for as many reps and sets as desired.

Glute Stretch

Steps : 1.) To begin this exercise; start off flat on your back with knees bent and feet flat on the floor. 2.) Take your ankle and place in on your opposite knee. 3.) With the bottom leg, grab the knee and pull both legs as close to your chest as possible and hold for up to 15 to 30 seconds. 4.) Repeat this exercise for as many repetitions as needed.

Cable Seated Crunch

Steps : 1.) Sit on a flat bench with your back facing a high pulley with a rope attachment. 2.) Grasp cable rope attachment 3.) While keeping hips still perform a crunch with your abs while holding the rope at the backside of your head. 4.) Sit back up while holding the rope at the backside of your head. 5.) Repeat for the desired amount of reps. Tips : 1.) For a more intense work out go at a slower pace.

Dumbbell Lateral Raise (Prone)

The Dumbbell Lateral Raise (Prone) is an effective exercise for targeting the deltoid muscles, particularly the rear delts. Here’s a step-by-step guide to performing this exercise correctly: Setup: Set an incline bench to about 30-45 degrees. If you don’t have an incline bench, you can perform this exercise while lying face down on a flat bench or on the floor. Grab a pair of dumbbells with a neutral grip (palms facing each other). Starting Position: Lie face down on the bench with your chest supported and feet planted firmly on the floor for stability. Allow your arms to hang down straight from your shoulders, holding the dumbbells with a slight bend in your elbows. Execution: Engage your core and keep your neck in a neutral position (in line with your spine). Lift the dumbbells out to the sides in a wide arc, leading with your elbows and squeezing your shoulder blades together. Raise the dumbbells until your arms are roughly parallel to the floor. Your elbows should remain slightly bent throughout the movement. Pause briefly at the top of the movement, focusing on squeezing your rear delts. Lowering the Weights: Slowly lower the dumbbells back to the starting position in a controlled manner, maintaining the slight bend in your elbows. Avoid swinging the weights or using momentum to lift them.

Machine Inverted Row

The body row exercise is a great overall exercise for the chest, back and core muscles and you should use either a smith machine or stable weight rack to perform this exercise. Steps : 1.) Start by lying under a bar so that it is aligned at mid chest level and your feet are positioned across a bench. 2.) While keeping your abs drawn tightly in and your back flat, use your arms and row your body up towards the bar until you start to feel a stretch in your chest. 3.) Hold this position for a count then slowly return back to the start in a controlled motion. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Make sure that the rack or the smith machine is stable before you perform the exercise.

Dumbbell Cuban Press

The Dumbbell Cuban Press is an excellent exercise for targeting the shoulders, particularly the rotator cuff muscles, and enhancing shoulder stability and mobility. Here’s a step-by-step guide to performing the exercise correctly: Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your arms should be down by your sides with your palms facing your body (neutral grip). Starting Position: Raise the dumbbells by performing an upright row: lift your elbows up and to the sides until the dumbbells are at shoulder height. Your elbows should be higher than your wrists, and your upper arms should be parallel to the floor. Rotate your shoulders to bring the dumbbells into a “goalpost” position, with your elbows bent at 90 degrees and your forearms parallel to the floor. Your palms should now be facing forward. Executing the Press: Press the dumbbells overhead by extending your arms. Ensure your wrists, elbows, and shoulders are in alignment throughout the movement. Fully extend your arms at the top, but do not lock your elbows. End Position: Hold the top position for a brief moment to maximize the contraction in your shoulder muscles. Return to Starting Position: Lower the dumbbells back down to the “goalpost” position by bending your elbows. Rotate your shoulders to return the dumbbells to the upright row position. Lower the dumbbells back to your sides to complete one full repetition.

Dumbbell Shoulder Abduction

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides, holding a dumbbell in each hand. 2.) Keep your palms facing inward, slowly lift the weights outward until they are at shoulder level and hold for a count, feeling a stretch in your muscles. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine One-Arm Pulldown

Steps : 1.) Start by sitting on an iso lateral pulldown machine with your feet flat on the floor in front of you and thighs rested underneath the padding for stability. 2.) Reach up and grab one handle with an overhand grip as this will be your starting position. 3.) Slowly pull down, bringing the handle to your side and squeeze with your back and lat muscles. 4.) Hold for a count then return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Ab Rollout

The Barbell Ab Rollout is a highly effective exercise that targets the entire core, particularly the rectus abdominis, obliques, and lower back. It also engages the shoulders and arms. Here’s how to perform a Barbell Ab Rollout correctly: Setup: Load a barbell with weight plates that can roll smoothly on the floor. Kneel on an exercise mat to protect your knees. Starting Position: Position the barbell in front of you and grip it with an overhand (pronated) grip, hands shoulder-width apart. Your shoulders should be directly over the barbell. Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Slowly roll the barbell forward, extending your arms and allowing your body to move forward as well. Keep your back straight and core tight. Roll out as far as you can while maintaining a straight line from your head to your knees (or toes if performing a more advanced variation). Avoid letting your hips sag or your back arch excessively. Breathing: Inhale as you roll out. Top Position: At the extended position, your body should be in a straight line, parallel to the floor, with your arms fully extended.Pause briefly, ensuring your core is fully engaged and your back is not sagging. Returning to Start: Using your core muscles, pull the barbell back towards your knees (or feet), rolling back to the starting position. Exhale as you return to the starting position.

Bodyweight Wall Squat

Steps : 1.) Start by positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent. 2.) Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Donkey Calf Raise

This is and old school gym exercise which requires the assistance of another person. This is an advanced exercise and not recommended for beginners. The donkey calf raise exercise is an old school gym exercise that requires (at times) the assistance of another person and is an advanced exercise that targets the calf muscle. Steps : 1.) Start by bending at your waist and lean your arms against a weight rack or bench that is waist height. 2.) Have a partner sit on top of your lower back or place a weight plate on your back for resistance. 3.) Raise up on your toes leaning slightly forward until you feel a stretch in your calve muscles. 4.) Pause at the top and then lower your heels to the floor. 5.) Repeat for as many reps and sets as desired.

Dumbbell Upright Row

The Dumbbell Upright Row is an effective exercise for targeting the shoulders, trapezius, and upper back muscles. Here's a step-by-step guide to performing the exercise correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with an overhand grip (palms facing your thighs), arms fully extended down in front of you. The dumbbells should be resting against your thighs. Keep your back straight, chest up, and engage your core muscles. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lift the Dumbbells: Begin the movement by lifting your elbows up and out to the sides, leading with your elbows. Keep the dumbbells close to your body as you lift them upwards. Continue lifting the dumbbells until they reach about chest level. Your elbows should be higher than your wrists, and your hands should be close to your chin. Pause: Briefly pause at the top of the movement, squeezing your shoulder and upper back muscles. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position in a controlled manner, keeping them close to your body.

Weight Plate Shrug

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a slight bend in your knees, holding a weight plate in each hand and letting your arms hang down at your sides. 2.) Once you have secured the weight plates in place, slowly shrug your shoulders as high as you can and hold the position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Extended Arm Child Pose

Steps : 1.) Start off with placing your hands and knees on the floor keeping your feet extended and hands underneath your shoulders. 2.) Take your right hand and place it underneath your left and slowly sit back onto your heels. 3.) Move your head forward in the direction of your stretch and hold this position for 5 to 10 breaths. 4.) Return back to the starting position and repeat with the opposite side.

Barbell Rear Military Press

Steps : 1.) Start by setting up a barbell with the weight that you would like to perform and stand up straight with your feet shoulder width apart. 2.) Extend the barbell above your head as this will be your starting position. 3.) Slowly lower the barbell behind your head and squeeze your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.