Exercise Database

Dumbbell Tricep Extension (Supine)

Steps : 1.) Start by laying with your back on a flat bench with your legs in front of you, holding a single dumbbell up above your chest. 2.) Slowly lower the dumbbell to your head, bending only at your elbows and squeezing your triceps, until the dumbbell almost touches your head. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Side-Lying Hip Abduction

Side-lying hip abduction is a simple yet effective exercise for targeting the muscles of the outer thighs (abductors), including the gluteus medius and minimus. Begin by lying on your side on a mat or other comfortable surface. Ensure your body is in a straight line from head to heels. Prop yourself up on your bottom elbow, which should be directly beneath your shoulder. Your forearm should be perpendicular to your body, with your hand resting on the mat for support. Stack your legs on top of each other, keeping them straight. Your top hand can rest on your hip or the floor in front of you for added support and stability. Activate your core muscles by drawing your navel toward your spine. This helps stabilize your torso throughout the exercise. Keeping your leg straight, slowly lift your top leg upward as high as you comfortably can without rotating your hips backward or leaning backward. Focus on using the muscles on the side of your hip (abductors) to lift your leg, rather than using momentum or swinging motions. Lift your leg in a slow, controlled manner, feeling the muscles on the side of your hip working to raise the leg. Avoid lifting your leg too high, as this can compromise your form and lead to strain on your lower back. At the top of the movement, pause briefly and squeeze the muscles on the side of your hip to maximize muscle engagement. Slowly lower your leg back down to the starting position, returning to the side-lying position with both legs stacked on top of each other. Keep the movement controlled, and avoid letting your leg drop too quickly or bounce off the mat. Perform the side-lying hip abduction for the desired number of repetitions on one side before switching to the other side.

Barbell Tricep Press (Close Grip)

The lying close-grip barbell triceps press to chin exercise is a classic weight lifting workout based to build the tricep. Steps : 1.) Start by lying on a flat bench with your head at one end and holding a barbell with a close grip, with an overhand grip, above your shoulders as this will be your starting position. 2.) Slowly lower the barbell in an arc motion towards your chin, keeping your elbows close in, until you feel a stretch in your tricep muscles. 3.) Hold this position for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Zercher Squat

The barbell zercher squat is a variation of the squat exercise that is similar to the front squad and helps build the upper muscles of the quadriceps. Steps : 1.) Start by lifting a barbell off of a weight rack, placing it across your chest and holding it with your arms crossed. 2.) Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward. 3.) Drawing your abs in descend slowly by bending at the knees and hips in a squatting motion. 4.) Lower yourself as far as you can control without letting your body shift towards your toes. 5.) Pause in the downward position and slowly return upright to the starting position. 6.) Repeat for as many reps and sets as desired.

Machine Landmine Row (Reverse Grip)

Steps : 1.) Start by setting up a T-Bar row machine by adding the amount of weight you want to do and setting up the chest pad to your desired height. 2.) Lay down on the pad with your chest right against it and feet on the rests behind you. 3.) Grab onto the handles with an underhand grip and slowly elevate the bar up towards your chest, squeezing your back, and hold for a count. 4.) Then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Incline Alternating Hammer Curl

Steps : 1.) Start by setting up an incline bench to either a 30 or 45 degree angle and then sit with your back flat 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.

Lateral Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and placing your right hand on your hip and the other placed behind your head. 2.) Slowly raise the left arm in a vertical line and incline your torso to the right, feeling a stretch and tension in your abdominals. 3.) Return back to the starting position and repeat for as many reps and sets desired.

EZ Bar Bent-Over Row (Reverse Grip)

Steps : 1.) Start by setting up an EZ bar with as much weight as you can handle and placing it in front of you, keeping your feet shoulder width apart and arms at your sides. 2.) Squat down and grab onto the bar with a reverse grip, then while keeping your back straight, stand up so that you are holding the bar against your waist. 3.) Slightly bend your knees, keep your back straight, then let the barbell slowly lower beneath your knees. 4.) Slowly pull the bar back up just below your chest, squeezing with your back and feeling a stretch, then hold for a count and return back to the starting position. 5.) Repeat for as many reps and set as desired.

Barbell Tricep Press (Supine)

The barbell lying triceps press is a great exercise for building and strengthening the triceps. Steps : 1.) Start by lying on a flat bench with your head at one end and feet planted firmly on the floor at the other end. 2.) Grab a EZ or Curl bar with an overhand grip and raise the bar straight up over your shoulders, keeping your elbows close in. 4.) Slowly lower the bar in an arc over your head until you feel a stretch in your tricep muscle. 5.) Return the bar to the starting position. 6.) Repeat for as many reps and sets as desired.

Cable Seated Bicep Curl

Steps : 1.) Begin by placing a flat bench in front of a low pulley cable machine. Begin in a seated position with your feet flat on the floor and arms grasping onto a straight bar attached to the machine. 2.) Hold the bar with an underhand grip and let your arms rest between your thighs, keeping them still by squeezing with your legs. 3.) Slowly curl the bar up towards your shoulders, isolating the bicep, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Front Squat

Steps : 1.) Set up a smith machine for the front squat exercise by placing the amount of weight that you would like to perform for this exercise. 2.) Position your shoulders underneath the bar so that the weight is rested upon your collar bone. 3.) Cross your arms and place your hands on top of the barbell as this will be your starting position. 4.) Push up with your heels and remove the bar from the rack, then slowly lower your body down towards the floor so that your thighs are parallel with the ground and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Weight Plate Neck Extension (Prone)

Steps : 1.) To begin this exercise; start off by lying face down on a flat bench holding a weight plate behind your head. 2.) With the plate rested behind your head, slowly lower your neck down squeezing your shoulders and keeping the plate pressed. 3.) Then return back up to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Barbell Step-Up

The barbell step up exercise helps build coordination as well as muscle and leg strength. Steps : 1.) Start by placing a bench, box or step in front of you and grabbing a barbell with a wide grip and placing it across your shoulders. 2.) With your left leg, step up onto the bench and follow through with your right leg. 3.) Step back down with your left leg and then your right leg. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Use a weight that is manageable and that allows you to get used to the motion of this exercise.

Upward Facing Dog

Steps : 1.) Start off by laying face down with your forehead touching the floor and keeping your feet close together. 2.) Keep your fingertips at shoulder level, raise your elbows up in the air then slide your shoulder blades down towards your hips. 3.) Then straighten out your arms, lift up your head, shoulders and chest up towards the ceiling. 4.) Hold this position for 5 to 10 breaths and return back to the starting position.

Mountain Biking

Mountain bikin is a sport that consists of riding outdoors, mostly off-road courses and over rough terrain. It requires stamina, core strength, endurance, balance, coordination and handling skills.

Ab Roll

Steps : 1.) Start by sitting on the floor with your knees bent, feet planted firmly on the floor and your hands at your sides behind your knees. 2.) Once in position rock backwards off of your pelvis towards the floor, keep your hands underneath your knees forming a "C" shape with your spine. 3.) Make sure that you keep your feet planted firmly on the floor throughout the entire motion. 4.) Squeeze with your abdominals and hold for a few seconds, then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Overhead Front Raise

Steps : 1.) To begin this exercise; start off with a weighted barbell rested in front of your thighs with your palms facing down. 2.) Then lift the barbell up until it is overhead above your body and hold onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Seated Twist

Steps : 1.) To begin this exercise; start off with your body sitting at the end of a flat bench with a barbell placed on the back of your shoulders behind your neck. 2.) Keep your feet and your head still; twist your torso from side to side squeezing your abs tightly holding for a few seconds when you reach each side. 3.) Release and exhale as you return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.