Exercise Database

Barbell Rear Press

Steps : 1.) To begin this exercise; start of with a weighted barbell and rest it on your shoulders behind your neck. 2.) Take the barbell and extend it overhead by pushing your arms upward. 3.) Hold onto this position for a few seconds 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Barbell Clean

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins using an overhand grip. 2.) Bend down at the knees with your back straight, chest out and head facing forward and pull up on the barbell with the driving force from your heels. 3.) Extend out through your knees and hips in a jumping motion to push the bar upward. 4.) Most of the force should be driven through the initial momentum from the legs and hips with a slight pull from your arms. 5.) When you are fully extended and upright, flex your arms with your elbows and pull yourself down allowing the barbell to roll up your forearms and rest on your palms and shoulder in a full squat position. 6.) Maintain a full squat position until you have full control of the barbell. 7.) Then push yourself up with your heels into an upright position keeping your back straight and chest out. 8.) Repeat this exercise for as many repetitions as needed

Barbell Lateral Lunge

Steps : 1.) Start by standing up straight with your feet about shoulder width apart, holding a barbell across your upper back with hands wider than your shoulders. 2.) Then take a short lateral step in one direction, sitting back while bending at one knee until you feel a stretch in your thighs. 3.) Hold onto this position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Hammer Curl

The dumbbell incline hammer curl exercise keeps stress on the biceps and helps strengthen the forearm muscles. 1.) Begin by sitting on an incline bench with your feet firmly on the floor in front of you and grabbing a dumbbell in each hand with your palms facing in towards each other. 2.) Bring your arms down to your sides, keeping your wrists as straight as possible (i.e. hammer grip), raise your wrists to your shoulders. 3.) Concentrate on squeezing your biceps as you raise up your arms. 4.) Repeat for as many reps and sets as desired.

Dumbbell Jump Squat

Steps : 1.) Start by standing up straight, feet shoulder width apart and holding a dumbbell in each hand at your sides with a neutral grip. 2.) Slightly bend with your knees, keeping your back straight and chest pushed out. 3.) Squat down until your thighs are parallel with the floor, then explode upward driving the balls of your feet into the floor and jumping as high as possible then returning back to the squatting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Row (Reverse Grip)

Steps : 1.) Start by setting up an incline bench to around 35 or 45 degrees and laying down on it with your chest flat on the bench 2.) Hold a dumbbell in each hand, with a reverse grip, extended down towards the floor. 3.) Slowly pull the dumbbells up towards your chest, squeezing your back, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Crunch Kneeling Rotation

Steps : 1.) Start by connecting a rope attachment to a high pulley cable machine, grabbing the rope with both hands and move into a kneeling position on the floor. 2.) Position the rope behind your head with your hands by your ears, then contract your abs as you pull downward on the rope in a crunch movement until your elbows touch your knees. 3.) Hold this position for a count and then return back up to the starting position and repeat for as many reps and sets as desired.

Cable Reverse Wood Chop

Steps : 1.) Start by standing with your feet shoulder width apart and your knees slightly bent holding a low pulley cable at about knee level to one side of your body. 2.) Slowly bring the cable up in a diagonal direction, raising the cable over your head and shoulders, squeezing your oblique muscles. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Bent-Over Row (Palms in)

Steps : 1.) Start by standing up straight with your feet shoulder width apart, arms at your sides with a dumbbell in each hand. 2.) Slowly bend your body towards the floor so that you are almost parallel to the ground and knees slightly bent. 3.) Bring the dumbbells out towards your sides but at level with your lower chest, extending your elbows back behind you and squeezing with your back. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Seated Row to Neck

Steps : 1.) Start by setting up either a V-Bar or Rope Extension on a low pulley cable machine and sit down flat on the floor or on a bench with your feet facing towards the machine, grasping the rope and bringing it to knee level. 2.) Slowly, while keeping your body still, pull the rope in towards your chest and up to your neck, 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.

Dumbbell 3 Way Shoulder Raise

This dumbbell exercise works all three heads of the deltoid muscle. Begin in a standing position with feet hip-width apart and a dumbbell in each hand. Perform a side lateral raise for desired repetitions or time. Next, perform a front raise. Lastly, perform a hip hinge and hold the position, then execute the final movement, a rear raise, also known as a reverse fly. Focus on keeping the core engaged throughout the entire exercise. Make sure in the first two phases you do not lean back or use momentum to raise the dumbbells. Perform for a desired number of repetitions. When the total repetitions become easy, increase the weight of the dumbbells by 5 percent.

Outdoor Hiking

Outdoor hiking is a physical activity that involves walking or trekking on trails, often through natural environments like forests, mountains, or parks. It can vary in intensity, from easy flat trails to steep, challenging climbs. Is it Cardio or Strength and Endurance? Hiking is primarily considered a cardiovascular (aerobic) exercise, especially when done on moderate to steep inclines or for long durations. It increases your heart rate, improves lung capacity, and helps in burning calories, making it beneficial for heart health and weight management. Muscle Groups Used: Leg Muscles: Hiking works the major muscles in your legs, including the quadriceps, hamstrings, calves, and glutes. The uneven terrain and elevation changes help build strength and endurance in these muscles over time. Core: Maintaining balance on uneven surfaces engages your core muscles, contributing to overall strength. Endurance: Hiking longer distances or over challenging terrains also enhances muscular endurance, particularly in your legs and back. Thus, hiking is a combination of cardio and muscular endurance exercise, with some strength benefits, particularly in the lower body.

Dumbbell Incline Fly With A Twist

The dumbbell incline fly with a twist exercise is an advanced exercise for the chest and is very good for sculpting and defining the pectoral muscles when used along with the bench press. Steps : 1.) Start off lying on an incline bench set to a 45-degree angle with a dumbbell in each hand, keeping the dumbbells out to the side of your chest and parallel to the floor as you would with a regular fly. 2.) Slowly raise the dumbbells up and over your chest in an arc motion until you feel a stretch in your muscles. 3.) Once at the top position, turn your pinky fingers in so that they are facing each other and hold for a count. 4.) Slowly return back to the starting position and repeat for as many reps and sets as desired.

Toe Touch Stretch

Steps : 1.) Start by standing up straight with your feet hip-width apartr and arms by your side. 2.) Slowly bend at your waist, keeping a slight bend in your legs straight, and let your body hang down in front of you, hands reaching down towards the ground. 3.) Hold onto this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and however long you desire.

Dumbbell Front Incline Raise

Steps : 1.) To begin this exercise; start off by sitting with your back flat on an incline bench holding a dumbbell in each hand. 2.) Push your arms out in front of you with your palms facing out above your thighs. 3.) Taking the dumbbells, raise them straight up until they are above your shoulders holding onto this position for a few seconds, squeezing your shoulders tightly, then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Band Alternating Bicep Curl

The alternating biceps curl with band exercise will use either an exercise band or bungee for resistance to help strengthen the bicep muscle. Steps : 1.) Start by placing an exercise band under your feet and hold the handles palms forward in your hands. 2.) Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in. 3.) Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle. 4.) As you become comfortable with the motion, increase your speed. 5.) Repeat for as many reps and sets as desired.

Pilates

Pilates are an exercise that focus upon developing strength through the core of the body as well as increasing flexibility and coordination.

Cable Rope Row to Neck

Steps : 1.) To begin this exercise; start off by sitting down on a low pulley row machine and grab the ends of the rope with a palms-down grip keeping your back straight and knees slightly bent. 2.) Take the rope and start to lift it towards your neck, bending your elbows on the way up keeping your arms parallel to the floor. 3.) Hold this position for a few seconds then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed