Exercise Database

Side-Lying Quadricep Stretch

Steps : 1.) Start by laying on your side with the leg on the floor bent at a 90-degree angle to help stabilize the body and the elevated leg being held by one hand. 2.) Slowly stretch the elevated leg behind you so that your heel is being pulled towards your glutes. 3.) Hold this position for 15 to 30 seconds and return back to the start. 4.) Repeat for as many reps, sets or duration as desired.

Towel Tricep Extension

The standing towel triceps extension is an exercise that requires a partner and uses manual resistance or your body's own weight to build the tricep muscle Steps : 1.) Start by standing with your feet shoulder width apart, your back straight and your abs drawn in. 2.) Hold a towel or rope facing up behind and in back of your head. 3.) Have a partner hold the towel tight during the exercise so the resistance is constant. 4.) Lower your forearms down until they reach your biceps, then slowly raise your arms back up to starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Roman Twist

Steps : 1.) Start by laying down on an exercise ball with your middle to upper back rested underneath the top of the ball with your feet planted firmly on the floor and arms extended out straight in front of you towards the ceiling. 2.) As soon as you are in position, slowly rotate your upper body in one direction, keeping your arms in the straight position and lower body still firm. 3.) Once you feel tension on your abs, hold for a few seconds then return back to the starting position and repeat in the opposite direction for as many reps and sets desired.

Barbell Jefferson Squat

The barbell jefferson squat is a rarely used exercise but it is one of the best to help build and shape the inner thighs. Steps : 1.) Start off by placing a barbell between your legs so it is perpendicular to your feet. 2.) Grasp the barbell with one hand in front of you and one hand behind you with an overhand grip. 3.) Squat down so your thighs are parallel to the floor slowly lift the weight up between your legs as you stand. 4.) Slowly return to a starting position just above the floor. 5.) Repeat for as many reps and sets as desired.

Warrior 2 Pose

Steps : 1.) Begin by laterally stepping with your left leg until both legs are about 3 feet apart from each other. 2.) Then lunge into the right leg to about a 90-degree angle at the joint keeping your left leg straight. 3.) Extend both of your arms straight out so that they are horizontal along the shoulder line. 4.) Hold this position for 5 to 15 seconds, return back to the starting position, alternate sides and repeat.

Kettlebell Clean

Steps : 1.) To begin this exercise; start off by taking a kettlebell in each hand and clean pressing them to your shoulders. 2.) Perform a squat and dip your body at the knees keeping your chest and back straight. 3.) As you perform this movement, use your momentum to thrust the kettlebells overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebells clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell Lateral Raise (Stability Ball)

Steps : 1.) Start by sitting upright on an exercise ball, holding a dumbbell in each hand hanging down by your sides. 2.) Then laterally lift up both arms to about shoulder height, feeling tension in your shoulders and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Locust Pose

Steps : 1.) Start off by lying face down with your forehead on the floor, your arms at your sides and feet straight together. 2.) Lift your legs up in the air while keeping your ankles together and knees off of the floor. 3.) Make sure that your hips are still positioned on the ground then lift your arms, head and chest up. 4.) Take your hands and reach back towards your toes with your fingertips. 5.) Hold this position for a few seconds, return back to the starting position and repeat the pose.

Stability Ball Side Crunch

Steps : 1.) Start by lying on your side on an exercise ball next to a wall so that your feet are up against the wall. 2.) Cross your arms at your chest making sure you are leaning on one side and that your arms aren't touching the ball. 3.) While keeping your balance, curl your torso up to the side and squeeze your abdominals 4.) Return back to the starting position and repeat for as many sets and reps as possible, then switch to the opposite side and repeat the same steps.

Barbell Snatch Pull

Steps : 1.) Start with a weighted barbell on the floor close to your shins, bent down at your hips keeping your back straight, head facing forward and holding it with a wide grip. 2.) Quickly drive through your heels and pull up while extending your knees. 3.) As the bar reaches your thigh, extend through your hips and in a jumping motion accelerate through your hips and move the bar upward towards your chest. 4.) Do not pull through your arms as with the second pull the bar should be extended up and your body fully extended. 5.) Return back to the starting position and repeat for as many reps and sets as desired.

Stability Ball Weight Plate Pullover

The pullover on a stability ball with a weight exercise uses a ball for core stabilization and help strengthen the back and hips. Steps : 1.) Start off grabbing a weight plate and sit on an exercise ball with your feet planted firmly on the floor in front of you. 2.) Lower your body so your upper abs are the only part of your body supported on the ball. 3.) Bring the weight plate to your chest with your arms extend. 4.) In an arcing motion raise the weight plate over and behind your head towards the floor until you start to feel a stretch in your core, back and chest muscles. 5.) Hold the position for a count. 6.) Return to starting position and repeat for as many reps and sets as desired.

Cable Rope Pull-Up

Steps : 1.) Start by hanging a rope extension over the top of a pull-up bar, then grab it with a neutral grip, palms facing inward. 2.) Holding tightly onto the rope, slowly pull yourself up until your hands are almost touching your upper chest. 3.) Squeeze with your lats and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Heel Walking

Heel walking is a simple yet effective exercise that targets the muscles in your front lower leg and calves, particularly the gastrocnemius and soleus muscles. It also helps improve ankle strength and stability. Stand tall with your feet hip-width apart and your arms hanging naturally by your sides. Lift your toes off the ground so that only your heels are in contact with the floor. Your weight should be shifted slightly forward onto the balls of your feet. Start moving forward by taking small steps, only using your heels to propel yourself forward. As you walk, focus on keeping your toes lifted and your heels in contact with the ground. Keep your upper body upright with your shoulders relaxed and your gaze forward. Engage your core muscles to help maintain stability and balance. Walk slowly and deliberately, emphasizing control and proper form. Avoid rushing through the exercise, as this can compromise technique and effectiveness. You should feel a stretching and burning sensation in your calf muscles and front lower leg as you continue to walk. This indicates that the exercise is effectively targeting and engaging the muscles. Aim to walk for a predetermined distance or time, such as 20-30 meters or 30-60 seconds, depending on your fitness level and goals. You can gradually increase the distance or duration as you become more comfortable with the exercise.

Dumbbell Bicep Curl Step-Up

The step up single leg balance with bicep curl exercise is an advanced workout that combines a step up with a bicep curl to target the arm muscles. Steps : 1.) Place a box or bench in front of you and grab a dumbbell in each hand with a palms up grip. 2.) With one leg, step up on to the box and raise your other leg up (as if taking another step). 3.) At the top of the step curl your arms up bringing your biceps towards your shoulders, squeezing the bicep muscles. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.

Kettlebell Hang Clean

Steps : 1.) To begin this exercise; take a kettlebell in one hand and stand upright with the kettlebell next to your side. 2.) Take the kettlebell and swing it back then raise it to shoulder level. 3.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Wrist Curl Over Bench (Neutral)

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and holding a dumbbell in one hand with a neutral grip. 2.) Slowly lower the dumbbell down below the bench as far as possible squeezing your forearms and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Child Pose Side Stretch

The child's pose with a side stretch is a relaxing yoga stretch that targets the muscles of the back, shoulders, and sides of the body. Begin in a kneeling position on the floor with your knees hip-width apart and your big toes touching behind you. Sit back on your heels and lengthen your spine, keeping your shoulders relaxed away from your ears. Inhale deeply and as you exhale, lower your torso forward towards the floor. Extend your arms straight out in front of you, placing your palms on the floor or mat. Rest your forehead on the ground, or if that's not comfortable, you can place a yoga block or folded towel underneath your forehead for support. Relax your entire body into the pose, allowing your hips to sink towards your heels. From the child's pose position, walk your hands over to the right side, extending your arms as far as comfortable. Keep your left hip pressing towards your left heel to maintain the stretch along the left side of your body. Hold the stretch for 20-30 seconds, breathing deeply and focusing on lengthening through the left side of your torso. After holding the stretch on the right side, walk your hands back to the center and then over to the left side. Extend your arms as far as comfortable, feeling the stretch along the right side of your body. Keep your right hip pressing towards your right heel. Hold the stretch for 20-30 seconds while breathing deeply and maintaining relaxation. After completing the side stretches on both sides, walk your hands back to the center and come back to the neutral child's pose position. Take a few deep breaths here, relaxing into the pose and allowing your body to release tension. You can repeat the child's pose with side stretches sequence as needed to further stretch and release tension along the sides of your body. If you have tight hips or knees, you can place a folded blanket or cushion between your thighs and calves for support. Adjust the width of your knees as needed to find a comfortable position for your body. Focus on deep, slow breaths throughout the pose, inhaling through your nose and exhaling through your mouth.

Dumbbell Reverse Spider Curl

Steps : 1.) Start by holding a dumbbell in each hand, holding it with a reverse grip so that your palms are facing inward and position yourself lying face first on an inclined bench. 2.) Then extend your biceps down and out in front of you so that you are able to fully contract your muscles 3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps 4.) Hold for a count when you reach the top position then return back to the starting position. 5.) Repeat for as many reps and sets as desired.