Exercise Database

Dumbbell French Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Extend the dumbbell behind your head with bent elbows and hold. 4.) Then push the weight to the ceiling until your arm is fully extended then return the dumbbell back to the starting position. 5.) Repeat for as many reps and sets desired and switch with other arm.

Bow Pose

Steps : 1.) Begin this pose by lying face down on the floor. 2.) Arch your back, keeping shoulder blades back, bend your legs and reach back tightly grabbing your ankles. 3.) Hold this position for a 5 count and then return back to the starting position.

Barbell Power Snatch

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead, making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Cable Low Tricep Extension (Supine)

The cable low triceps extension exercise is performed while lying on a seated row cable station and targets the triceps muscles. Steps : 1.) Start by attaching a rope to the cable pulley at of a seated row station. 2.) Lie on the bench or floor with your head facing the weight stack. 3.) Grab the rope with your palms facing each other and raise your arms over your chest, with your forearms parallel to the floor at a 90 degree angle. 4.) Slowly extend your arms upward squeezing your triceps. 5.) Return to starting position and repeat for as many reps and sets as desired.

Cable Rope Tricep Extension (Supine)

Steps : 1.) Start by setting up a rope attachment on a low pulley cable machine and laying on the floor with your head facing towards the machine and knees bent. 2.) Hold the rope with a neutral grip, keeping it close together, elevated behind your head as this will be your starting position. 3.) Slowly push the rope up and out in front of your body so that your arms are completely extended and squeeze your triceps. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Supine Reverse Extension

Steps : 1.) Start by laying on your back on a flat bench with your feet on the floor in front of you, holding a weighted barbell or EZ bar behind your head dangling towards the floor. 2.) Slowly elevate the bar up and out so that it creates a straight line with your body and squeeze your triceps. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Deadlift to Bicep Curl

This is an intermediate exercise. This exercise combines a bicep curl with a deadlift. Steps : 1.) Grasp a barbell or EZ Curl bar with a close underhand (palms facing up) grip. 2.) Standing with your feet shoulder width apart and your knees slightly bent, draw your abs in. 3.) Extend your arms so the bar rests in front of your thighs. 4.) Bending at the hips, performing a deadlift, as you bring the bar down to just above the floor. 5.) As you return to a standing position, bring the bar up curling your arms bringing your forearms to your shoulders. 6.) Return the starting position and repeat. Tips : 1.) Perform this exercise in front of a mirror may help you spot and correct your form.

Kettlebell One-Arm Para Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing outward in front of you. 2.) Take the kettlebell and press it up until it is in the overhead position. 3.) Return the kettlebell back to the shoulder press. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Jerk

Steps : 1.) To begin this exercise; start off bringing yourself up as you would as in a normal jerk by standing up straight with the weighted barbell resting upon your shoulders and palms. 2.) Dip your knees a bit and use your momentum to overhead press the barbell above your head. 3.) Return back to the starting position 4.) Repeat this exercise for as many repetitions as needed

Stability Ball V-Up

Steps : 1.) Start by lying on a mat with your legs extended out towards the ceiling and slightly apart. 2.) Extend your arms above your head with an exercise ball in your hands and in front of your chest. 3.) Squeeze with your abs and reach up with your arms in between your legs and hold this position for a few seconds. 4.) Return back to the starting position and then repeat for the desired number of reps and sets.

Smith Machine Incline Shoulder Raise

Steps : 1.) To begin this exercise; start off by placing an incline bench underneath a smith machine and align the barbell at a height that you are able to reach the bar. 2.) Grab onto the barbell and lift the bar off from the rack and hold it over you with your elbows, slightly bent. 3.) Then lift the bar up until your arms are fully extended holding on for a few seconds, returning it back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Smith Machine Reverse Bench Press (Close Grip)

Steps : 1.) Start by setting up a smith machine for the close grip bench press exercise by placing a flat bench underneath the bar and laying down with your back flat on the bench, feet in front of you. 2.) Grab the bar with a reverse grip, palms facing inward, then lift the bar off of the rack and slowly lower it down towards your chest. 3.) Keep your elbows tucked in at your sides, until the bar is almost touching your chest and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Hammer Shoulder Press

Steps : 1.) Begin standing up straight with your feet shoulder width apart, holding a dumbbell in one arm at head level in a neutral grip so that your palms are facing in. 2.) Slowly elevate the dumbbell up and above your head while squeezing your shoulder. 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 Flexor

Steps : 1.) Begin in a side-lying position on the floor with your hips and legs stacked upon each other. 2.) Take the ankle of the top leg and extend back so that the heel feels like it is going to touch your glutes and squeeze. 3.) Hold this stretch for 15 to 30 seconds and repeat with the opposite side and leg.

Barbell Alternating Front and Back Press

Steps : 1.) Start by sitting up straight on the end of a flat bench with your feet shoulder width apart, holding a weighted barbell at waist level with an overhand grip. 2.) Then push the barbell up and above your head so that your arms are fully extended. 3.) Slowly lower the bar towards your upper chest so that its almost touching then immediately push it back up to the starting position. 4.) As soon as you reach the up position, lower the bar back down behind your neck and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Seated Bent-Over One-Arm Tricep Extension

The seated bent-over dumbbell triceps extension exercise uses a kickback movement to work the tricep muscle in each arm individually. Steps : 1.) Start by sitting on the edge of a bench with your feet rested flat on the floor in front of you and holding a dumbbell in your right hand. 2.) Slowly bring bring your right arm up to your side so that your dumbbell is almost parallel with your chest, making sure that you keep your lower arm vertical and pressing your arm back in an arc. 3.) Hold this position for a count, return back to the starting position, switch arms and repeat.

Stability Ball Back Stretch

Steps : 1.) Start off by sitting on an exercise ball with your feet planted firmly on the floor and your hands placed upon your thighs. 2.) Slowly roll down with your back onto the exercise ball, placing the top of the ball right in the middle of your back, and extending your hands out behind your head. 3.) As soon as you feel a stretch hold onto this position for a few seconds then return back to the starting position and repeat

Kettlebell Bent Press

Steps : 1.) Kettlebell clean to the shoulder position. 2.) Follow this movement by leaning your body to the opposite side of the kettlebell with your free hand touching the ground. 3.) Keep the kettlebell vertical throughout the entire motion. 4.) Return back to the starting position with the kettlebell above your head, followed by placing the kettlebell back to the shoulder position. 5.) Repeat this motion and workout for the amount of repetitions needed.