Exercise Database

Box Side to Side Shuffle

Steps : 1.) Start by standing to one side of a box with your left foot resting in the middle of the platform. 2.) Quickly jump up and over to the other side, landing with your left foot on the floor and your right foot on top of the box. 3.) After landing continue to shuffle back and forth across the box until you have completed the amount of reps you wanted to perform. 4.) Repeat for as many reps and sets as desired.

Cable Kneeling Tricep Extension

The kneeling cable triceps extension exercise allows you to isolate your triceps more effectively and building bigger arms through kneeling. Steps : 1.) Start off by placing a bench sideways in front of a high pulley machine and attaching a straight bar onto the machine. 2.) Grab onto the straight bar with an overhand grip and kneel on the floor in front of the bench, keeping your back straight and head down. 3.) Positioning your elbows and your forearms above your head, push down on the bar in an arc motion so that your forearms are touching the bench. 4.) Hold onto this position for a count, isolating the triceps and return back up to the start. 5.) Repeat for as many reps and sets as desired.

Kettlebell Push Press

Steps : 1.) To begin this exercise; start off by clean pressing two kettlebells to your shoulders. 2.) Bend slightly at the knees and the push up using your heels to drive the kettlebells above your head. 3.) Hold for a few seconds then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Cable Decline Pullover

Steps : 1.) Start by placing a decline bench in front of a high cable pulley machine with the head rest facing the machine. 2.) Attach a long bar to the machine and sit down with your back on the bench and feet planted firmly on the floor or in a foot rest. 3.) Grab the bar with both hands with palms facing out and slowly pull up and out with your shoulders until the bar reaches to around your pelvic area. 4.) Hold this position for a count then return back up slowly to the start. 5.) Repeat for as many reps and sets as desired.

Dumbbell Shoulder Press (Stability Ball)

Steps : 1.) Start off by sitting on top of an exercise ball with your feet planted firmly on the floor in front of you, arms bent by your head at 90-degrees and dumbbells in each hand. 2.) Raise the dumbbells slightly in front of your head and elevate them over your head completely until they are touching at the ends. 3.) Keep your arms straight at the top and hold motion for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Rocky Pull-Up (Hammer Grip)

Steps : 1.) Begin by grabbing the pull-up bar with your palms facing in (hammer grip). 2.) Lift your chest up towards the bar until it touches it just as in a regular pull-up and make sure that you squeeze your back on the motion upward. 3.) Lower your torso back down to the starting position then repeat the exercise again but this time lift up by your chest with the back of your neck touching the bar squeezing your back as soon as your neck touches the bar. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Stability Ball Medicine Ball Sit-Up

Steps : 1.) Start off by lying with the small of your back on a stability ball with your feet planted firmly on the floor 2.) Holding a medicine ball straight out pointed towards the ceiling. 3.) Still holding the exercise ball in front of you, contract your abdominals up and bring your torso towards the ceiling, elevating the medicine ball up at the same time. 4.) Return back to the starting position and repeat for as many sets and reps as you would like.

Dumbbell One-Arm Decline Chest Press

Steps : 1.) Start off by laying on a decline bench with your feet under foot holders. 2.) One arm is holding a dumbbell and extended the arm above your chest. 3.) Slowly lower your arm to shoulder level, maintaining a 90-degree angle in your arm until you feel a tension in your chest. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Tricep Extension

Steps : 1.) Start by laying on your back on an exercise ball with the top of the ball underneath your upper back, your feet firmly on the floor and holding a dumbbell in one hand. 2.) Slowly raise your arm with the dumbbell straight up towards the ceiling and keeping the other arm at your side. 3.) Bend your arm and bring the weight slowly down behind your head feeling a stretch in your tricep and hold for a count. 4.) Then bring the weight back up to the starting position and repeat for as many reps and sets desired.

Barbell Reverse Grip Tricep Extension

Steps : 1.) Start by laying on an incline bench with your feet flat on the floor, holding a barbell with both hands over your eyes with palms facing inward. 2.) Slowly lower the barbell towards the top of your head feeling tension in your triceps, hold this position for a count and return back to the start. 3.) Repeat for as many reps and sets as desired.

Standing Hamstring and Calf Stretch

Steps : 1.) Begin by taking either a band, rope or belt and wrapping it around one of your feet and place it forward. 2.) Bend your back leg while keeping the front one straight and raise your front toes up off of the floor. 3.) Lean forward with your upper body and then pull on the rope attached to your front foot to increase the stretch in your calf. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat with the other foot and repeat this stretch for as many reps, sets and however long you desire.

Dumbbell Shoulder Raise (Stability Ball)

Steps : 1.) Begin a prone position on an exercise ball with your abs and hips on the ball, legs spread out behind you and feet against a wall while each hand holds a dumbbell. 2.) When balanced and in position, perform a rear delt raise pressing the weights out as far as you can and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Barbell Clean Pull

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins with 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.) As you lift the barbell up, keep your back straight and pull up. 4.) When the barbell crosses your knees, lift up with your torso until the bar has reached your hips and your knees are fully extended. 5.) Then use the extended motion to pull the barbell up and at chest level with your arms bending at shoulder level. 6.) Repeat this exercise for as many repetitions as needed

Barbell Round the World Shoulder Stretch

Steps : 1.) To begin this exercise; start off standing up straight holding a barbell, with palms up towards the ceiling, behind your back. 2.) Keep the barbell positioned behind your hips and then slowly lift your arms up so that they are behind your head. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Reverse Preacher Curl

Steps : 1.) Start by sitting on a preacher bench with your upper arms resting upon the padding and holding a dumbbell in one hand with a reverse grip. 2.) Slowly raise the dumbbell up towards your shoulders, squeezing in your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Judo Flip

Steps : 1.) Start by connecting a rope attachment to a low pulley cable machine and standing to the side of the cable with a wide stance and rope in both hands. 2.) Turn your body away from the machine as you bring the rope over your shoulder as if you were performing a judo flip shifting the weight forward as you crunch to pull the rope downward. 3.) Hold this position for a count then return back to the start and repeat for as many reps and sets desired.

Camel Pose

Steps : 1.) Start off by sitting on your knees without placing your glutes on your heels. 2.) Take the palms of your hands and place them on the upper hamstrings, arch back your shoulder blades and press your hips forward. 3.) Maintain this position for up to 5 breaths and then release. 4.) Return back to the starting position and repeat.

Bench Rotational Crunch

Steps : 1.) Start by placing a bench horizontally in front of you and then laying with your back on the floor, feet placed upon the bench with your arms out to your sides in a "T" position. 2.) Extend your hands behind your head and clasp them around for support as you come up for this exercise. 3.) Slowly lift your upper body up off of the floor and twist your right elbow into your left knee until you feel a stretch in your abs. 4.) Hold for a count, return to the starting position and repeat with the opposite side. 5.) Repeat for as many reps and sets as desired.