Exercise Database

Mighty Pose

Steps : 1.) Start by standing with your feet shoulder width apart, big toes and inner thighs together and hands at your sides. 2.) Positioning your heels firmly on the ground, bend at your knees, reach out with your arms in front of you and press your palms together. 3.) Take a deep breath in and raise your arms overhead keeping your elbows as straight as possible as you make this motion. 4.) Lift up from the hips and unhunch your shoulders, press your pubic bone forward and flattening out your upper back. 5.) Bend your knees to lower your hips and press your inner thighs closer together. 6.) Hold this position for 5 to 10 breaths and return back to the starting position.

Medicine Ball Chest Pass

Steps : 1.) You can use either a partner or a wall in this exercise. 2.) Start off standing up straight with your feet shoulder width apart and an exercise in between your hands up against your chest. 3.) Extend through your elbow and push the medicine ball forward towards your partner or the wall. 4.) Receive the throw back with both of your hands at chest level and repeat for as many reps and sets as desired.

Medicine Ball Decline Two-Arm Overhead Throw

Steps : 1.) Start by laying on a decline bench with your back on the bench and feet in the foot rests, holding a ball in both hands extended behind your head. 2.) Forcefully come up through your shoulders, in a sit up motion, and throw the ball directly in front of you as if you were going for a maximum distance. 3.) Bounce the ball off a wall back to you and repeat or have a partner catch and bring the ball back to you for as many reps and set as desired.

Stability Ball Full Body Plank

Steps : 1.) Start by rolling onto an exercise ball so that your hips are resting on top of the ball. 2.) Extend your feet out behind you and arms out in front of you on the floor. 3.) Squeeze with your lower back so that you feel a tension in the muscles. 4.) Hold onto this position for 15 to 30 seconds and then return back to the starting position. 5.) Repeat for as many reps and however long you desire.

Dumbbell Alternating Cobra (Stability Ball)

Steps : 1.) Start off by lying in a prone position with an exercise ball underneath your sternum, keeping your legs straight behind you and your arms at your sides. 2.) Squeeze with your glutes, keep your feet straight and lift your torso off of the ball in an elevated position. 3.) Extend your right arm backwards while keeping the left arm in place, return the right arm to the starting position while the left arm extends backwards. 4.) Alternate arms for as many reps and sets as desired.

Decline Bench Alternating Knee Raise

Steps : 1.) Start by 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 knee up towards your chest as high as possible until you feel a stretch in your abs. 3.) Then return your knee back to the starting position and repeat with the opposite knee. 4.) Repeat for as many reps and sets as desired.

Barbell Power Jerk

Steps : 1.) Start off with a weighted barbell racked on your front shoulders, in a front squat position, with your knees slightly bent and dipping your body a bit so that your feet are directly under your hips. 2.) Push up through your heels, creating as much force as possible, and as your feet leave the floor place them in a receiving position as quickly as possible. 3.) Elevate the bar up and over your head, keeping a wide stance and your legs still slightly bent to absorb the shifting of the weight. 4.) Lock your arms overhead with the barbell in place and stand in an upright position. 5.) Hold this position for a count then return back to the start, slowly lowering the weight down in a controlled motion. 6.) Repeat for as many reps and sets as desired.

Barbell Snatch Balance

Steps : 1.) Start by holding a barbell with light weight across the back of your shoulders, keeping your feet shoulder width apart and turned out slightly. 2.) Slowly lower yourself by bending your knees slightly then forcefully pushing yourself up so that the bar is overhead and you can drive yourself underneath. 3.) As you continue into a full squat, elevate the barbell overhead and hold for a count. 4.) Return to a standing position then slowly, under control, lower the weight back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Back Extension with Hands Behind Head

Steps : 1.) Begin by kneeling down and leaning into an exercise ball with your toes pointed on the floor and placing your hands behind your head. 2.) Extend your spine upward and push on the exercise ball with your pelvis as you move up. 3.) Return back to the starting position and repeat for as many reps and sets as possible.

Stability Ball Hip Extension

Steps : 1.) Start by rolling onto a stability ball getting into a push up position, with the exercise ball right underneath your hips. 2.) Keep your legs straight together and lift them as far back as you are able to. 3.) Raise both legs slowly and make sure not hyperextend your back, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Alternating 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 one of the dumbbells slightly and elevate them over your head completely keeping the other next to your head in position. 3.) Keep your arm straight at the top and hold motion for a count then return back to the starting position. 4.) When you return back down with the first weight, elevate up with the opposite arm and perform the same motion. 5.) Repeat for as many reps and sets as desired.

Revolved Abdomen Pose

Steps : 1.) Begin by laying on your back with your arms out to the sides keeping your hands at shoulder level. 2.) Take your legs and bring them up in the air whilst lifting your hips and buttocks up and to the left. 3.) Extending your heels outward, take your right leg and aim it out towards your fingertips at the side. 4.) Follow this movement slowly by lowering your left leg down to join the right. 5.) Try and hold onto both of your feet with your right hand and anchor your body to the floor with your left arm and shoulder. 6.) Turn your head in the direction of your left hand and repeat this pose for a few reps, lifting your left leg and up down towards the right and holding at full position.

Dumbbell Decline Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball close to a bench with a dumbbell in both hands 2.) Slowly roll down making sure that your shoulders are lower than your hips and your feet are planted firmly on the floor in front of you. 3.) Hook your feet right underneath the bench to give yourself balance and support. 4.) Extend the dumbbells above your chest then slowly lower them down in a bent arm motion so that you have a full extension of your chest. 5.) Return back to the starting position and repeat for as many reps and sets desired. Tips : 1.) This exercise requires balance and either a spotter, somebody to hold your legs or a bench to keep yourself secure from falling back and injuring your head

Cable Dual Overhead Curl (Stability Ball)

Steps : 1.) Start by setting up handles on two cable pulley machines and placing an exercise ball in between the machines. 2.) Place the handles in a position where it is at shoulder level when you sit down on the exercise ball. 3.) Grab the handles with an underhand grip and sit down on the exercise ball, keeping your body straight up, and arms extended out towards your sides. 4.) Slowly curl the cables up towards your head, isolating the biceps, and squeeze. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Shoulder Raise (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.

Dumbbell One-Arm Hammer Curl (Prone)

Steps : 1.) Start by taking an adjustable bench and elevating it to around 30 degrees, with your legs extended behind you and toes on the floor, and your arms in front of you with a dumbbell in one hand. 2.) Hold the dumbbell in a neutral grip and let it hang towards the ground. 3.) Slowly elevate the weight up towards your shoulders, isolating your bicep, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Standing Half Moon

Steps : 1.) Start in a straight standing position with both of your feet together and spine aligned. 2.) Raise your arms over your head and side bend to one side without twisting your hip or your spine. 3.) Hold this position for 5 to 10 breaths and then return back to the starting position and to the opposite side.

Stability Ball Extended Arm Crunch

Steps : 1.) Begin by lying with the center of your back on the top of an exercise ball and arms extended out towards the sky, keeping your feet firmly planted on the ground. 2.) Lift up through your belly button towards your spine and curl your torso. 3.) Once you feel tension and a stretch in your abs, return back to the starting position and repeat for as many sets and reps as possible.