Exercise Database

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.

Band Shoulder Press (Stability Ball)

Steps : 1.) Begin by sitting on an exercise ball that is placed on top of a stretched band with a grip held in each hand and keeping your feet flat on the floor. 2.) When balanced slowly press the bands upward so that they are elevated over your head and hold this position for a count and return back to the start. 3.) Repeat for as many reps and sets as desired.

Stability Ball Wall Circles

Steps : 1.) Begin by standing up straight up with an exercise ball at chest level against a wall. 2.) Step back from the wall, extend your arm forward and begin moving the exercise ball around in circles using your core.

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 Decline One-Arm Hammer Press

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

Box Jump Tap Overs

Box jump overs are a plyometric exercise that targets multiple muscle groups, including the lower body, core, and cardiovascular system. Stand facing the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Start by performing a two-footed jump onto the box, landing softly with both feet on top of the box. From this position, jump off the opposite side of the box, extending your hips and knees to propel yourself over the box. Swing your arms to generate momentum and help you clear the box. Land softly on the ground on the opposite side of the box, ensuring that both feet touch down simultaneously. Turn around and repeat the movement, jumping back over the box in the opposite direction. Continue alternating sides with each repetition.

Double-Leg Butt Kick

Steps : 1.) Start by standing with your arms to your sides and your knees slightly bent. 2.) While squatting, quickly extend through your hips and knees to jump as high as you can. 3.) Once you go up, tuck your heels back by flexing at your knees and try to touch your glutes with your feet. 4.) Land back down on the ground with your knees still bent and letting your legs absorb the impact. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Lateral Raise (Stability Ball)

Steps : 1.) Start off by sitting straight up on a stability ball with both feet together and one hand holding a dumbbell. 2.) Lift the dumbbell to shoulder height, keeping the dumbbell straight during the entire motion then slowly return back to the starting position. 3.) Repeat for as many reps and sets as possible and then switch to the other arm.

Medicine Ball Box Jump

Performing a medicine ball box jump involves incorporating a medicine ball into the standard box jump exercise. Place a plyometric box or sturdy platform in front of you. Choose a box height that is appropriate for your fitness level. Stand facing the box with your feet shoulder-width apart or slightly wider. Hold a medicine ball with both hands in front of your chest at about chest height. Choose a medicine ball weight that allows you to maintain control and proper form. Engage your core muscles to stabilize your torso. Bend your knees slightly and hinge at your hips, lowering your body into a quarter squat position. Ensure that you're in a balanced and stable position before beginning the movement. Explosively extend your hips, knees, and ankles to propel yourself upward. Swing your arms upward to generate momentum for the jump. Simultaneously jump onto the plyometric box with both feet while holding the medicine ball. Aim to fully extend your hips and knees at the top of the jump. Land softly and securely on top of the box, ensuring that your weight is evenly distributed. Hold the Medicine Ball: Maintain your grip on the medicine ball throughout the entire jump, keeping it securely held in front of your chest. Use your core muscles to stabilize your torso and the medicine ball as you land on the box. Step or jump down from the box with control, then return to the starting position to prepare for the next repetition. Repeat the medicine ball box jump for the desired number of repetitions or as prescribed in your training program.

Stability Ball Reverse Crunch

Steps : 1.) For this exercise you will need a partner or a structure to hold your balance and you in place. 2.) It is important to make sure that you have core abdominal strength before performing this exercise. 3.) Start off by lying with your back in the middle of an exercise ball, grabbing your partner's hand, finding your balance and straightening out your legs. 4.) After finding your balance, curl your legs up towards your chest and squeeze tight with your abdominals. 5.) Return back to the starting position and repeat for as many reps and sets as possible. Tips : 1.) It is important to take this workout/exercise slowly, as it is difficult to maintain and get your balance

Stability Ball Side Bend

Steps : 1.) Begin by sitting down on a stability ball keeping your spine straight and your feet planted firmly on the floor, using your left arm as a support for your body. 2.) Then stretch your right arm up and back so that your hand is elevated right above your head. 3.) Lean slowly over to your left with your head towards your left shoulder as far as you can until you feel a stretch. 4.) Hold for 15 to 30 seconds and then repeat with the opposite side.

Stability Ball Dumbbell Kickback

Steps : 1.) Start by laying with your chest on a stability ball, knees on the ground and feet extended behind you, holding a dumbbell in each hand. 2.) Raise your elbows up as high as possible and tuck your arms in against your body as this will be your starting position. 3.) Extend your arms back as far as possible, squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Side-Lying Neck Stretch

Steps : 1.) Begin by lying sideways on a stability ball with one arm hanging to the floor and the other resting on your hip. 2.) Begin by lowering your head towards the floor while also pressing your upper shoulder blade down towards your hip. 3.) Hold onto this position for 15 to 30 seconds and repeat with the opposite side.

Upward Facing Bow Pose

Steps : 1.) Start off by laying on your back with your knees bent up, placing your palms facing out near your shoulders. 2.) Putting the weight of your body on your heels, peel your back off of the floor and lift up through the hips. 3.) As your hips are raised up off of the ground, put the pressure on the palms of your hands and straighten the arms to lift into the full position. 4.) Once at this position press your inner thighs closer together and push your groin up towards the ceiling. 5.) Hold this position for a few seconds and return back to the starting position.

Reclining Big Toe Pose

Steps : 1.) Start by laying on your back with your knees bent up towards the ceiling. 2.) Take your right leg, extend it up and grab it. 3.) Allow the straight leg that is being held to go out to the side of your body, keeping it straight in the process and you move it down towards the floor. 4.) Turn your head slightly in the opposite direction and keep your opposite hand pushed upon the left leg. 5.) Hold this position for 5 to 10 breaths and then switch legs.

Dumbbell One-Arm Row (Stability Ball)

Steps : 1.) Start off laying prone with your hips on an exercise ball with one hand gripping a dumbbell and other arm at the side of the ball. 2.) Once in position, pull the weight upwards, keeping your elbow wide, and retract your shoulder to reach its peak until you feel a stretch. 3.) Slowly return back to the starting position and repeat for as many reps and sets desired.

Dumbbell Alternating Lateral Raise (Stability Ball)

Steps : 1.) Start off by sitting straight up on a stability ball with both feet together and each hand holding a dumbbell. 2.) Elevate one of the dumbbells to shoulder height, keeping the dumbbell straight during the entire motion then slowly return back to the starting position. 3.) Then alternate with the opposite arm with the dumbbell to shoulder level. 4.) Repeat for as many reps and sets as desired.

Stability Ball Straight-Leg Crunch

Steps : 1.) Start off by laying on your back flat on the floor, placing your feet on top of an exercise ball with your legs straightened out. 2.) Place your arms straight at your sides and contracting on your abdominals. 3.) While squeezing lift your shoulder blades off of the floor and reach your arms out towards your feet pausing at the top and hold this position for a few seconds. 4.) Return back to the starting position and repeat for as many reps and sets as desired.