Exercise Database

Machine Seated Single-Leg Calf Raise

Steps : 1.) Start by setting up a seated calf raise machine by loading up the amount of weight that you would like to perform for this exercise. 2.) Sit down on the bench so that your left foot is on the foot rest and your right leg is extended out in front of you. 3.) Take the weight up off of the rack by extended up with your leg and dropping your heel down as far as possible. 4.) Then slowly lift your heel up as far as possible, squeezing with your calf and hold for a count. 5.) Return back to the starting position. 6) Repeat for as many reps and sets as desired.

Barbell Drag Curl

The barbell drag curl is a great exercise that blasts and targets the bicep muscles and even works out the forearms. Steps : 1.) Start by standing with your feet shoulder-width apart, your knees slightly bent and your abs drawn in. 2.) Grab the bar with a shoulder-width overhand grip (palms down) and extend your arms fully so they are against your thighs. 3.) Slowly raise your arms, palms down, to touch your chest. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Box Jumps

Box jumps are a popular plyometric exercise that can help improve explosive power, lower body strength, and overall athleticism. Select a sturdy box or platform that is appropriate for your fitness level. Beginners might start with a lower height and gradually increase it as they become more comfortable and stronger. Make sure the box is stable and won't slide when you land on it. Start by standing in front of the box with your feet shoulder-width apart, toes pointing forward. Bend your knees slightly and engage your core muscles. Keep your chest up and your back straight throughout the movement. Swing your arms back for momentum as you prepare to jump. Explosively extend your hips, knees, and ankles as you jump upwards. Swing your arms forward and upward to help propel yourself higher. Aim to land softly on the box with both feet at the same time, using your knees to absorb the impact. Land in a squat position with your knees bent, ensuring your entire foot is on the box and your weight is evenly distributed. Maintain balance and control upon landing. Step down carefully from the box rather than jumping down to reduce the risk of injury. You can step down one foot at a time or both feet simultaneously, depending on your preference and comfort level. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient and stronger, you can gradually increase the number of repetitions and sets. Allow adequate rest between sets to prevent fatigue and maintain proper form. Listen to your body and avoid overtraining. Once you've mastered box jumps at a certain height, you can challenge yourself by increasing the height of the box or adding variations such as single-leg box jumps or lateral box jumps.

Cable Deadlift

Steps : 1.) Start by attaching a bar to a low pulley cable machine and standing in front of it with your feet shoulder width apart and back straight. 2.) Bend down and grab the bar with an overhand grip and slowly lift the bar up towards upper thigh level, keeping your back, arms and legs straight through the motion. 3.) Hold this position for a count then return back to the start. 4.) Repeat for as many reps and sets desired.

Medicine Ball Overhead Slam

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms behind your head holding a medicine ball. 2.) Raise the ball above your head fully extending your body and arms. 3.) With your force, slam the ball into the ground in front of you as hard as you can and follow through. 4.) With the follow through receive the ball from the bounce up. 5.) Repeat for as many reps and sets as desired.

Dumbbell Bent-Over Tricep Extension

Steps : 1.) To begin this exercise; start off with a dumbbell in each hand, bend your knees and bring your upper body down and forward. 2.) Keep the arms at your waist with dumbbells parallel from the floor. 3.) Then take the arm and lift the weight up and behind your back squeezing your triceps tightly. 4.) Hold the position for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Decline Tricep Extension

The dumbbell decline triceps extension exercise combines a decline bench and dumbbells to target the tricep muscle. Steps : 1.) Start off by lying face up (back flat) on a decline bench with a dumbbell in each hand. 2.) Extend your arms so they are perpendicular to your chest, and keeping your elbows in one place, lower your hands so the dumbbells are lowered near your head. 3.) Slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Box Jump Multiple Response

Steps : 1.) Place a box, that is about 2 feet tall, in front of you and stand about arms length away. 2.) Slightly bend down at the knees with your arms at your sides and with as much force as you can, jump up and forward onto the box landing with both feet. 3.) As soon as you land immediately drop down to the original starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell Row

Steps : 1.) To begin this exercise; start off with keeping two kettlebell right in front of you, bending your knees and pushing your glutes out. 2.) Take both of the kettlebells and pull them up towards your stomach using both your shoulders and back. 3.) As you reach your torso, squeeze your back tightly and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Hanging Knee Raise Rotation

Steps : 1.) Start by grabbing onto a hanging grip or pull up bar, with a comfortable distance between your hands and a strong grip. 2.) Then slowly lift your knees in towards your chest in a diagonal direction rotating your legs from side to side until you feel tension on your lower abs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for the desired reps and sets.

Stability Ball Hamstring Curl to Bridge

Steps : 1.) Start by laying flat on your back with both feet on an exercise ball, keeping your arms flat on the floor by your side. 2.) Bend your your knees and curl your heels toward your glutes, then kick up one leg diagonally. 3.) Hold this position for a few seconds then return back to the starting position. 4.) Repeat with the opposite leg for as many reps and sets as desired.

Cable Wrist Curl (Reverse Grip)

Steps : 1.) Start by setting up either a straight or EZ bar on a low pulley cable machine, sit on a bench positioned in front of the machine and grab the bar using a reverse shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up so that you feel a stretch in your arms, 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.

Bench Leg Pull-In

Steps : 1.) Begin by lying flat on a bench. 2.) Bring your knees up to your chest while keeping your legs together. 3.) Extend your legs back down on the bench. 4.) Repeat for the desired amount of reps.

Weight Plate High Front Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a weight plate together with both hands at waist level. 2.) Slowly, while squeezing your shoulders, elevate the weight plate above your head and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Tricep Kickback

Steps : 1.) Start by setting up a low pulley cable machine with either a long rope or two single grip handles. Next, grasp either the rope or handles with a neutral grip, and take a few steps back from the machine. 2.) Slowly bend at your knees and lower your body towards the floor so that your back is parallel to the floor and elbows are tucked in at your sides. 3.) Then extend your arms far back as possible, squeezing your triceps, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Good Morning

The smith machine good morning exercise is one of the oldest exercises for weight lifting and bodybuilding that works the lower back muscles through the use of a smith machine. Steps : 1.) Start off by placing the bar of the smith machine across your shoulders and keeping your feet shoulder-width apart, as this will be your starting position. 2.) Slowly lower yourself down towards the floor making sure that you keep the lower half of your body still until you feel a stretch in your lower back. 3.) Hold this position for a count then slowly return back up to the start in a controlled manner. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Preacher Curl

The dumbbell one-arm preacher curl exercise is an intermediate-level bicep exercise where you use an incline bench to support the triceps and isolate the biceps. Steps : 1.) Begin seated at a preacher curl bench, grasping a dumbbell in your hand with your palms facing up. 2.) Extend your arm fully along the bench. 3.) Curl your arm up towards your chest, squeezing your bicep muscle. 4.) Pause for a moment and then return to the starting position and switch arms. 5.) Repeat for as many reps and sets as desired.

Chest and Shoulder Stretch

Steps : 1.) Start off standing up straight with your feet shoulder width apart, holding either a broom or a bodybar in between your hands. 2.) With a wide grip on the pole, hold it in front of you with your palms face down and then lift it up slowly behind your head. 3.) Arch your shoulders back and continue to extend your arms until you feel a stretch on your chest then hold for 15 to 30 seconds. 4.) Return back to the starting position and repeat for as many reps and duration as desired.