Exercise Database

Dumbbell Seated Wrist Curl (Palms Down)

Steps : 1.) Start out by placing two dumbbells on the floor in front of a flat bench. 2.) Sit down on the bench with your legs shoulder width apart. 3.) Grab the dumbbells and bring it up so that your forearms are resting on your thighs with palms facing downward. 4.) The weights should be hanging over your knees as this will be your starting position. 5.) Slowly curl your wrist upwards while exhaling until you feel a stretch in your forearm muscles. 5.) Hold for a count and then slowly lower your wrist back down to the starting position while inhaling. 6.) Repeat for the desired amount of reps and sets. Tips : 1.) Refrain from moving your forearms during this exercise. 2.) Make sure that you are only feeling a stretch in the forearm muscles. 3.) It is important to isolate the muscle during this exercise

Barbell Incline Bench Press (Close Grip)

Steps : 1.) Start by laying back on an incline bench press with your feet flat on the floor in front of you, grabbing the barbell with a close overhand grip. 2.) Remove the barbell from the rack and elevate it over your chest. 3.) Keep your elbows tucked in at your sides and lower the barbell down to your middle chest without touching. 4.) Squeeze your triceps and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Kickback

Steps : 1.) Begin by sitting up straight on a flat bench with your feet shoulder width apart, holding a dumbbell in each hand. 2.) Move your back down towards the floor so that your chest is resting on your thighs, bring the dumbbells to your sides and tuck your upper arms towards your body. 3.) Slowly raise one dumbbell up behind you until your arm is fully extended and squeeze your tricep. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Abdominal Hip Roll

Steps : 1.) Start by laying down on your back flat on the floor keeping your arms straight out and wide to your sides and feet extended out in front of you in a "T" position. 2.) Slowly raise your knees up until they are at thigh level and create a 90-degree angle to the floor, then begin by twist at your hips and lowering your knees towards the floor in a pendulum motion. 3.) Don't pause when you reach the bottom, instantly return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Cable V-Bar Row

Steps : 1.) Start by setting up a V-Bar attachment to a high pulley cable machine and stand in front of the machine with your feet shoulder width apart. 2.) Grab the handles with a neutral grip and slowly pull the bar in towards your chest, feeling a stretch in your back and lat muscles. 3.) Squeeze and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Rotation (Stability Ball)

Steps : 1.) Begin by sitting down on a stability ball. Keep your feet about shoulder width apart and maintaining a straight spine next to a cable machine. 2.) Grab a cable with both of your hands then bring your arms out straight in front of you. 3.) Slowly rotate your trunk to the opposite side of the machine, feeling tension in your abs, then return back to the starting position and then towards the machine. 4.) Repeat from side to side for as many reps and sets as desired.

Decline Bench Ab Reach

Steps : 1.) Start by sitting on a decline bench with your head at the lowest end, then place both of your hands together and point straight up towards the ceiling. 2.) Slowly, while keeping your hands together, reach straight up towards the ceiling as much as possible, lifting your back and shoulder blades up off the bench. 3.) Lower your body until you feel a stretch in your abs then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Straddle Stretch

Steps : 1.) Begin in a seated upright position with your legs extended out in front of you in a "V" shape and arms pointed out straight. 2.) Place your hands on the floor and then lean forward as far as possible so that you feel a stretch in your hamstrings. 3.) Hold 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.

Iron Cross Stretch

Steps : 1.) Begin by laying flat on your back in a cross position so that you are forming the "T" shape, arms out to the sides and legs together. 2.) Slowly kick one leg towards the opposite hand through a rotation in your lower back and hips. 3.) Hold onto this position for 15 to 30 seconds and then repeat for as many reps and sets as desired.

Machine Unilateral Row

Steps : 1.) Start by setting up the unilateral row machine with the amount of weight that you would like to perform for this exercise, placing the knee opposite of the handle on the padding and grabbing the handle with your opposite hand. 2.) Bend down slightly with your back and then once in position, elevate the handle up towards your side, squeezing your back and lat muscles, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Bent Knee Hip Raise

The bent knee hip raise exercise is a great exercise to target the abdominals and for core development. Steps : 1.) Start off lying on your back with your arms outstretched to your sides. 2.) Bend your knees at a 60-degree angle and hold your feet up just off the floor. 3.) Keeping your back and arms down, raise your hips up and off the floor so that your knees are over your chest. 4.) Contract your abs for a moment and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Pistol Squat

Steps : 1.) To begin this exercise; start off by picking up a kettlebell with two hands and holding it against your chest right below your neck. 2.) Take one leg and hold it off of the floor and with the other leg begin to squat down and bend at the knee. 3.) While squatting down hold the kettlebell in front of your chest and hold the position when you get close to the ground. 4.) Using the force from your heel push yourself back up. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed

Handstand Push-Up

Steps : 1.) Start with your back up against a wall, then bend forward placing both hands on the floor in front of you shoulder width apart. 2.) Slowly kick your feet up against the wall, still keeping your arms straight, and walk your way up the wall with your feet so that your legs and arms are fully extended. 3.) Make sure that your body is straight and balanced before you move onto the next step. 4.) Slowly, through your shoulders, lower yourself towards the ground so that your head almost touches the floor and you feel a stretch in your shoulders and upper body. 5.) Push yourself back up until your elbows are near locked. 6.) Repeat for as many reps and sets as desired.

Hamstring Stretch

Steps : 1.) Start off laying flat on your back with one knee bent and the other foot extended out to stabilize your body. 2.) With the bent leg, extend it up in the air so that the sole of your foot is pointed up in the air, placing your clasped hands around the extended leg for support. 3.) Straighten out the leg as much as possible feeling a stretch in your hamstrings, then try to pull it as close as you can towards your nose. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Deltoid Raise

Steps : 1.) To begin this exercise; start off by holding two dumbbells in front of your pelvis with your palms facing your thighs. 2.) Take the dumbbells and raise them in a semicircular motion so that they are overhead. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Seated Single-Leg Calf Raise

The seated single-leg calf raise exercise is a version of the calf raise that targets each leg individually and helps strengthen the calf muscles. Steps : 1.) Start by placing a block on the floor about one foot in front of a bench. 2.) Sit on the bench with a dumbbell resting in a vertical position on top of the knee. Keep the ball of one foot on the block. 3.) Slowly raise and lower your heel up as high as possible without lifting your foot off the block, feeling a stretch in your calf muscles. 4.) Switch feet and repeat for as many reps and sets as desired.

Dumbbell Reverse Wrist Curl

Steps : 1.) Start by sitting on the end of a flat bench with your feet flat on the floor, holding a dumbbell in each hand using a reverse grip. 2.) Rest your arms on your legs so the weights are extended off. 3.) Slowly lower the weights down below your legs as this will be your starting position. 4.) Using only your wrist, curl the dumbbell up until you feel a stretch in your forearm muscles. 4.) Hold this position for a count and then return back to the starting position. 5.) Repeat for as many reps and sets as desired. Notes : 1.) It is important to isolate the forearm muscles during this exercise. 2.) Do not move your arms or legs while you perform the workout. 3.) Use a weight that you are able to manage so you do not injure your wrists or perform the exercise incorrectly.

Frog Sit-Up

Steps : 1.) Begin in a sit-up position on a floor or mat. 2.) Have your legs spread out but connected with the soles touching each other. 3.) Cross your hands on your chest. 4.) Perform a crunch while keeping your feet together. 5.) Repeat for the desired amount of reps.