Exercise Database

Jumping Jacks

This is a classic bodyweight exercise that can be used in a circuit as well as part of a dynamic warm-up. Begin in a standing position with your feet together and your arms at your sides. Jump up explosively while simultaneously spreading your legs out to the sides. At the same time, raise your arms above your head until your hands meet, or almost meet, above your head. Quickly reverse the movement by jumping back to the starting position. Bring your legs back together and lower your arms back down to your sides. Repeat: Continue this motion, jumping in and out while raising and lowering your arms, for the desired number of repetitions. It's important to maintain a brisk pace to get the most out of this exercise and to engage your cardiovascular system effectively. Additionally, ensure you maintain proper form throughout the exercise to avoid injury.

Weighted Trunk Rotation

Steps : 1.) Stand straight up with your feet shoulder width apart and holding a weight plate in your arms up against your chest. 2.) Rotate your torso to the right without twisting your feet, then rotate your body to the left and contract your abs. 3.) Repeat for as many reps and sets as desired.

Hack Squat (Narrow Stance)

Steps : 1.) To begin this exercise; start off with you back flat on the back pad of the hack squat machine and placing your shoulders underneath the pads. 2.) Then place your legs less than shoulder width apart in a very narrow stance with toes pointed out. 3.) Straighten your legs without locking your knees then begin to lower the machine down as you bend your knees continuing on until your upper legs and knees form a 90-degree angle. 4.) Return back to the starting position by pushing up on your heels and powering upward. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell 3 Way Shoulder Raise

This dumbbell exercise works all three heads of the deltoid muscle. Begin in a standing position with feet hip-width apart and a dumbbell in each hand. Perform a side lateral raise for desired repetitions or time. Next, perform a front raise. Lastly, perform a hip hinge and hold the position, then execute the final movement, a rear raise, also known as a reverse fly. Focus on keeping the core engaged throughout the entire exercise. Make sure in the first two phases you do not lean back or use momentum to raise the dumbbells. Perform for a desired number of repetitions. When the total repetitions become easy, increase the weight of the dumbbells by 5 percent.

Cable Seated Crunch

Steps : 1.) Sit on a flat bench with your back facing a high pulley with a rope attachment. 2.) Grasp cable rope attachment 3.) While keeping hips still perform a crunch with your abs while holding the rope at the backside of your head. 4.) Sit back up while holding the rope at the backside of your head. 5.) Repeat for the desired amount of reps. Tips : 1.) For a more intense work out go at a slower pace.

Single-Leg Glute Bridge

Steps : 1.) Begin by laying on the floor with your feet flat on the ground and knees bent. 2.) Slowly raise one leg off of the ground, pulling the knee towards your chest then extend your hip upward raising your glutes and lower body up off of the ground, still keeping your foot elevated. 3.) Extend your body up as far as possible until you feel a stretch in your glutes and hold for a few seconds. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Alternating Preacher Curl

Steps : 1.) Start by sitting on a preacher curl bench with a dumbbell in each hand, resting your forearms upon the bench and feet flat on the floor. 2.) Hold the dumbbells with your palms facing towards you and let the weights fully extend out in front of you. 3.) Slowly elevate one of the dumbbells up towards your chest, squeezing and isolating your bicep, then hold for a count. 4.) Return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Bench Hip Thrust

Steps : 1.) Begin by laying with your back on a flat bench with your feet hanging off one end and grabbing the bench above your head. 2.) Keep your feet and knees together and then slowly bring them up towards the ceiling keeping them pointed straight up. 3.) While your legs are pointed straight up, thrusts your hips up off of the bench then slowly low back down to the bench. 4.) Repeat for as many reps and sets as desired.

Cable Elevated Row

Steps : 1.) Start by taking an elevated platform and placing it on top of the bench for a cable row machine. 2.) Sit down on the bench placing your feet on the foot rests in front of you, keeping your knees slightly bent and then lean slightly to grab the handle to perform the exercise. 3.) Slowly extend your arms and elbows back pulling the handle towards your lower chest, feeling a stretch within your lats and lower back. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Incline Bicep Curl

Steps : 1.) Start by setting up an incline bench in between two low pulley cable machines with handles attached to each machine. 2.) Sit with your back flat on the incline bench with each hand holding onto the cables and your feet flat on the floor. 3.) Keep your arms outstretched then slowly curl the cables in towards your chest, isolating your biceps, and hold for a count. 4.) Return back to the starting position and repeat for as many reps and set as desired.

Scissor Kick

Steps : 1.) Start off with your back flat on the floor and hands extended to your side. 2.) Bend your knees slightly and lift your legs up off of the ground. 3.) Then lift your left leg above your right leg as your right leg moves down close towards the floor. 4.) Alternate this motion by lifting your right leg higher above your left leg while your left leg moves closer towards the ground keeping your back still on the floor the entire exercise. 5.) Repeat this exercise for as many repetitions as needed.

Superman

The superman exercise is great for the lower stretching and strengthening back and core muscles. Steps : 1.) Start by lying flat on your stomach with your arms stretched out in front of you. 2.) Slowly raise your arms and legs up off of the floor and hold onto this position for a few seconds until you feel a tight stretch in your core and back muscles. 3.) Return back to the starting position.

Dragon Flag

Steps : 1.) Start by laying on a decline or flat bench and grabbing the end of it behind your head with both hands. 2.) Squeeze and create tension throughout your body so that you are able to feel your muscles and abdominals tighten 3.) Then from the starting position swing your feet upward so that your body is almost vertical or completely vertical. 4.) Keep your abdominals tight and your entire body as straight as possible as you are pointed up in the air. 5.) Hold this position for as long as possible, squeezing your muscles and abs as much as you can. 6.) Once you complete your rep, slowly lower your feet towards the floor in a controlled manner. 7.) Repeat for as many reps and sets as desired.

Split Squat

A split squat is a lower body exercise that works one leg at a time. Start with your feet hip-width apart. Place your right foot forward and the left foot behind your body. Keep your hands on your hips. Keep your back straight and lower your left knee (back leg) toward the floor. Try to get the knee of your front leg to a 90-degree angle and keep your front knees behind your toes. Before the left knee (back leg) touches the floor, press down on your right foot to pull back on the right knee. Then return to the starting position.

Smith Machine Deadlift

The smith machine deadlift exercise is the same as the deadlift exercise but uses a smith machine to allow for better control of the weight and smoother motion. Steps : 1.) Start off standing with your feet shoulder-width apart so that your feet are placed underneath the bar, making sure that you keep your back straight and bending down at your waist. 2.) Grab onto bar with an overhand grip with a shoulder-width grip and slowly elevate your body through your legs so that you straighten out your back and hold the bar at arms length. 3.) Hold the position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Make sure that you lift through your legs and do not lift with your back. 2.) Perform this exercise with a weight that you are able to manage so that you don't pull your back out or injury yourself.

Tricep Push-Up

The close triceps pushup exercise is a version of the push up that isolates the tricep muscles. Steps : 1.) Start by kneeling down on the floor or a mat, placing your hands with thumbs together and raise your body up on your toes. 2.) Draw your abs in and keep your back and neck in a straight line. 3.) Slowly lower your body towards the floor until you are nearly touching the ground. 4.) In a controlled manner raise your body back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Lateral Raise

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and standing straight up next to an incline bench. 2.) Have the dumbbell resting on your side next to your pelvis. 3.) Take the dumbbell and raise it with your arm until it is at shoulder height and parallel to the floor. 4.) Return the dumbbell back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Dynamic Chest Stretch

Steps : 1.) Start by standing up straight with your arms at your side and feet shoulder width apart. 2.) Extend your hands out in front of you palms together then quickly move your arms back as far as possible. 3.) Return back to the starting position quickly and repeat for as man reps and sets as desired.