Exercise Database

Exercise Dome One-Arm Push-Up

The one-arm biased push up is an advanced push up that targets the pectoral muscles as well as the core and helps strengthen and build stronger muscles. Steps : 1.) Start off by placing the dome so that when you perform the exercise that one hand is one the dome and the other is on the floor. 2.) Place the dome flat side down on the floor and then kneel down so that your arms are fully extended and body is straight. 3.) Once in position, slowly lower your chest down towards the dome until you feel a stretch in your chest muscles. 4.) hold this position for a count and then return back up to the starting position.

Barbell 1/4 Squat

Steps : 1.) Start by setting up a barbell with the amount of weight that you would like to perform for this exercise and placing it on your shoulder blades just as if you were to be performing a squat. 2.) Place your hands in a shoulder width overhand grip and keep your knees slightly bent. 3.) Slowly lower and squat yourself down towards the ground about 6 to 12 inches and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Seated Front Raise

Steps : 1.) Start by sitting on the end of a flat bench with your feet together on the floor in front of you and a weighted barbell in your hands rested upon your knees. 2.) Slowly elevate the barbell up to shoulder level, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and set as desired.

Alternating Arm Cobra

Steps : 1.) Start off by laying face down on the floor in a prone position with your arms at your sides. 2.) Squeeze your glutes and lift your chest off of the floor with your arms alternately touching the floor from side to side while keeping your arms straight. 3.) Repeat for as many reps and sets desired.

Medicine Ball Catch and Throw

Steps : 1.) Start by standing up straight, either in front of a wall or a partner, with your feet shoulder width apart and a medicine ball in your hands. 2.) Extend the ball behind your head, stretching as far back as possible, then using all of your force, throw the ball forward. 3.) Follow through with your throw, feeling the tension on your back muscles, shoulders, core and prepare to receive the bounce back from the wall or throw back from your partner. 4.) Repeat for as many reps and sets as desired.

Stability Ball Hip Rotation

Steps : 1.) Start by sitting on an exercise ball with your feet firmly on the floor, sitting up straight and putting your hands on your thighs. 2.) When in position slowly rotate your hips counter-clockwise a few times while keeping your upper body still. 3.) Repeat this movement in the opposite direction for as many times as you would like.

Decline Bench Alternating Leg Raise

Steps : 1.) Start off laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull one leg up towards the ceiling as high as possible until you feel a stretch in your abs. 3.) Then return your leg back to the starting position and repeat with the opposite leg. 4.) Repeat for as many reps and sets as desired.

Cable Decline One-Arm Press

Steps : 1.) Start by laying back on a decline bench facing away from a cable machine. 2.) Grab a cable and hold it one hand in an overhand grip, bringing the cable to about level with your right pec and elbow bent at 90-degrees. 3.) Once in position, slowly press and extend your arm straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets desired.

Dumbbell One-Arm Front Raise

Steps : 1.) Start by setting up an incline bench and sit down with your back flat on the bench with your feet in front of you, holding a dumbbell in each hand at your sides. 2.) Slowly elevate your arm up and out to about head level and squeeze your shoulders on the way up. 3.) Hold for a count then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Trap Bar Jump Squat

Trap bar jump squats are a dynamic lower-body exercise that combines the benefits of the squat and explosive power from jumping. Here's how you can perform trap bar jump squats: Place a trap bar on the ground and load it with an appropriate amount of weight. Start with lighter weight until you get comfortable with the movement. Stand inside the trap bar with your feet shoulder-width apart. Position your toes slightly pointed outwards. Grab the handles of the trap bar with an overhand grip (palms facing towards you) or a neutral grip (palms facing each other). Ensure your grip is secure. Start by lowering your body into a squat position, bending your knees and hips while keeping your chest up and back straight. Keep your weight on your heels and ensure your knees do not extend past your toes. Once you reach the bottom of the squat position, explode upward by driving through your heels, extending your hips, knees, and ankles simultaneously. As you jump, use the momentum to lift the trap bar off the ground, extending your body fully. Keep your core engaged and maintain a straight back throughout the movement. Land softly back into the squat position, absorbing the impact with your muscles. Immediately go into the next repetition, maintaining a continuous and fluid motion. Inhale as you lower your body into the squat position. Exhale forcefully as you explode upward during the jump.

Stability Ball Weight Plate Side Bend

The weighted ball side bend exercise uses an exercise ball instead of a bench and conforms to your body better allowing for correct anatomical range of motion. Steps : 1.) Start off lying one side of your torso, waist and hip against an exercise ball, positioning your feet on the floor or up against a wall for support. 2.) With one hand hold a weight against the side of your head and place your free hand across your chest to steady yourself. 3.) Raise your torso up off the ball by flexing your waist and hold this position for a count. 4.) With controlled movements lower yourself back onto the ball. 5.) Repeat for as many reps and sets as desired.

Z Pose

Steps : 1.) Begin by kneeling on the floor on a mat, with knees shoulder-width apart. 2.) Take your arms and stretch them forward parallel to the floor. 3.) Lean backwards with your hips so that your glutes are underneath the heels of your feet forming the "Z" shape. 4.) Hold this position for a few seconds and return back to the starting position.

Dumbbell Seated One-Arm Arnold Press

Steps : 1.) Start by seated on the end of a flat bench with feet on the floor in front of you holding a dumbbell in one hand. 2.) Slowly, while using your thighs, raise the dumbbell to shoulder height and twist your palm so that it is facing in towards your body. 3.) From there raise the dumbbell above your head, squeezing your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Trap Bar Lunges

The trap bar lunge is a variation of the traditional lunge exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core muscles for stability. Begin by loading the trap bar with an appropriate amount of weight on each side. Grasp the handles of the trap bar with a neutral grip (palms facing each other). Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. Take a large step forward with one foot, ensuring that your knee is aligned with your ankle and your thigh is parallel to the ground. Lower your body down towards the ground by bending both knees until your back knee is just above the floor. Keep your front knee tracking in line with your toes and avoid allowing it to collapse inward. Your back knee should be hovering just above the ground, with your weight evenly distributed between your front and back legs. Press through your front heel to drive yourself back up to the starting position. Focus on engaging the muscles of your front leg as you push back up to standing. Keep your chest up and your back straight throughout the movement to maintain proper alignment. After completing the desired number of repetitions on one side, switch legs and perform the exercise on the opposite side.

Burpee Box Jump Overs

Burpee box jump overs are an advanced exercise that combines the explosive power of a burpee with the agility and coordination of jumping over an obstacle. Stand facing the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Begin by squatting down and placing your hands on the ground in front of you, shoulder-width apart. Jump both feet back into a plank position, keeping your body in a straight line from head to heels. Perform a push-up by bending your elbows and lowering your chest towards the ground. You can also modify by skipping the push-up if needed. Jump both feet back towards your hands, returning to the squat position. From the squat position after the burpee, explosively jump upward, swinging your arms for momentum. Clear the box entirely, aiming to jump over it and land on the opposite side. As you land on the other side of the box, absorb the impact by bending your knees and hips to prepare for the next repetition. Immediately perform another burpee on the opposite side of the box, followed by another jump over the box. Continue alternating sides with each repetition. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient, you can increase the number of repetitions and sets.

Dumbbell Incline Fly (Stability Ball)

Steps : 1.) Start off by laying on an exercise ball in an incline position, with your feet flat on the floor, both hands holding a dumbbells and arms extended over your chest. 2.) Keeping your elbow slightly bent, lower the weights down until they are about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm Reverse Spider Curl

Steps : 1.) Start by grabbing a dumbbell in one hand, holding it with a reverse grip so that your palm is facing inward and position yourself lying face first on an inclined bench. 2.) Then extend your bicep down and out in front of you so that you are able to fully contract your 3.) Contract your bicep and curl the weight up towards your shoulder, squeezing your muscle in the process and isolating the bicep 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.

Cable Incline Fly (Stability Ball)

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing an exercise ball in between the machines. 2.) Grab onto the handles with a neutral, hammer grip, and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back positioned on the middle of the ball. 4.) Raise the handles above your chest as this will be your starting position. 5.) Slowly lower the handles down to your sides, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as desired.