Find the perfect workouts from the JEFIT exercise database by muscle group, equipment, or try something new.
1306 EXERCISES FOUND
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.
Kettlebell Jerk
Steps : 1.) To begin this exercise; start off by taking a kettlebell in both hands and clean pressing them to your shoulder. 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.
Stability Ball Shoulder Flexion
Steps : 1.) Start by laying prone on an exercise ball with the ball positioned right under your bell button, keeping your legs straight behind you and arms resting in front of the ball. 2.) After getting your balance, slowly raise one arm high in front of you and hold for a count, then return back to the starting position. 3.) Repeat with the opposite arm and alternate between the two for as many reps and sets as desired.
Stability Ball Roll Down
Steps : 1.) Start by sitting on the floor with your knees bent and feet planted firmly on the floor, 2.) Hold an exercise ball in between your hands and arms raised over your head. 3.) Once in position slowly roll down onto your back with control, keeping your feet planted on the ground and knees still bent, and the ball resting on the floor above your head. 4.) Slowly, while squeezing your abs, bring the ball back up towards the ceiling and roll back up to the starting position. 5.) Repeat for as many reps and sets as desired.
Stability Ball Cross-Leg Crunch
Steps : 1.) Start by laying flat on your back on an exercise ball, with the ball underneath your upper back region. 2.) Keep one of your feet firmly on the floor while the other is crossed over the planted one and place your fingertips behind your head opening up your elbows in the process. 3.) After gaining your balance, sit up squeezing with your abdominals. 4.) Return back to the starting position and continue your repetitions on that side before switching over to the opposite side and finishing up the rest of your reps and sets.
Medicine Ball Chest Push from Stance
Steps : 1.) Start in a three point stance, with your body squatted down with a flat back and one hand on the ground keeping a medicine ball right in front of you. 2.) Reach down and grab the ball with your first step, bringing it to your chest in preparation for a throw. 3.) Take another step forward and use as much force as possible to push the medicine ball from your torso outward. 4.) Repeat for as many reps and sets as desired.
Kettlebell One-Arm Jerk
Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and clean pressing it to your shoulder. 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 kettlebell overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebell clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed.
Barbell Press on Stability Ball
Steps : 1.) Start by sitting upright on a stability ball with your feet in front of you and a weighted barbell rested upon your collarbone held in a shoulder width overhand grip. 2.) Slowly push the bar upward until your arms are fully extended above your head, squeezing your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.
Barbell Hang Snatch Below the Knees
Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about lower knee level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.
Kettlebell One-Arm Split Jerk
Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and clean pressing it to your shoulder with palms facing out in front of you. 2.) Bend down at your knees and keep your chest and back straight. 3.) With your momentum, thrust the leg on the same side of the kettlebell back so that you are resting upon your heel and keep the front leg still bent with weight upon that leg. 4.) As you shift your legs, thrust the kettlebell in an overhead press. 5.) Hold onto this position for a few seconds and then return back to the starting point. 6.) Repeat this exercise for as many repetitions as needed.
Stability Ball Back Extension with Knees Off Ground
Steps : 1.) Begin by lying prone with your chest on top of an exercise ball in a plank position with your arms extended back behind your body. 2.) Extend your back towards the ceiling and hold position for a few seconds then return to the start position. 3.) Repeat for as many reps and sets as possible.
Stability Ball Quadricep Stretch
Steps : 1.) Begin by sitting on an exercise ball and placing your hands upon either side of the ball. 2.) Roll forward slowly so that your upper glutes are barely touching the ball and the middle of your back is in the center of the ball. 3.) While rolling forward straighten out one leg and keep the other one bent, then push the bent leg towards the floor so that you feel a stretch in your quads. 4.) Hold onto this position for 15 to 30 seconds and the repeat with the opposite leg.
Stability Ball Single-Leg Hip Rotation
Steps : 1.) Start by rolling onto an exercise ball so that you are in a pushup position with your shins and ankles are rested right on top of the ball. 2.) Take one leg and bring it off of the ball so that your hip, knee and ankle turn inward towards your pelvis. 3.) Keep your shoulders square and turn your hip so that the twisting leg goes underneath the straight leg. 4.) Return back to the starting position and repeat with the opposite leg for as many reps and sets as desired.
Staggered Stance Box Jump
A Staggered Stance Box Jump is a plyometric exercise that targets explosive power, balance, and coordination. Begin by standing in front of the box with one foot slightly in front of the other. The front foot should be about 6-12 inches ahead of the other foot. Choose which foot you want to place forward based on your preference or for balancing purposes. Bend your knees slightly and lower your body into a quarter squat position, keeping your chest up and your back straight. Engage your core muscles to maintain stability. Explosively jump off both feet, driving through the balls of your feet and extending your hips, knees, and ankles simultaneously. As you jump, bring your rear foot forward and your front foot backward, switching their positions mid-air. Aim to land softly on top of the box with both feet at the same time. Absorb the impact by bending your knees and hips to cushion the landing. Maintain stability and control throughout the movement. Carefully step down from the box one foot at a time, returning to the starting position. Complete the desired number of repetitions, alternating the position of your feet for each jump.
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 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.
Dumbbell Incline One-Arm Press (Stability Ball)
Steps : 1.) Start by laying down on an exercise ball in an incline position with your feet flat on the floor and holding a dumbbell in one hand with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder level, keeping a 90-degree angle in your arm until you feel 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.
Dumbbell Single-Leg Fly (Stability Ball
Steps : 1.) Start by sitting on a stability ball with a dumbbell in both hands. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Lift both dumbbells right above your chest and elevate one of your legs so that it is extended out in front of you in level of your shoulders. 4.) Slowly lower the weights in a slight bend until your arms at at level with your chest then return back to the starting position. 5.) Repeat for as many reps and sets as desired.
Before you hit the gym, take the time to define your fitness goals. Whether you're aiming to build muscle, lose weight, or improve endurance, having specific objectives will guide your training and keep you focused on your workouts.
Designing a structured workout plan is essential for maximizing your time in the gym. Incorporate a mix of cardiovascular workouts, strength training, and flexibility exercises to target different muscle groups and improve overall fitness levels.
Compound exercises, such as squats, deadlifts, and bench presses, engage multiple muscle groups simultaneously, making them highly effective for building strength and muscle mass. Prioritize compound movements in your workouts for optimal results.
To continue making progress, gradually increase the intensity, volume, or resistance of your workouts over time. Progressive overload challenges your muscles and forces them to adapt, leading to growth and strength gains with every workout.
Pay attention to how your body feels during and after workouts. Push yourself to work hard, but also know when to scale back or take a rest day if you're feeling fatigued or experiencing pain from your workouts.
Recovery is just as important as exercise itself. Make sure to get an adequate amount of sleep, fuel your body with nutritious foods, and incorporate rest days into your routine to allow your muscles time to recover and grow stronger after each workout session.
Proper hydration is crucial for maintaining energy levels, regulating body temperature, and supporting overall health. Aim to drink plenty of water throughout the day, especially before, during, and after workouts to optimize your workout performance.
Keep your workouts interesting and challenging by incorporating a variety of exercises, equipment, and training modalities. Experiment with different workout styles, such as high-intensity interval training (HIIT), circuit training, and yoga, to keep your body engaged and avoid workout monotony.
Consistency is key to seeing results. Make exercise a regular part of your routine by scheduling workouts at the same time each day and treating them like appointments you can't miss. Consistency in your workouts will help you achieve your fitness goals faster.
Keep a workout journal or use a fitness app like JEFIT to track your workouts, monitor your progress, and celebrate your achievements. Tracking your workouts helps you stay accountable and motivated, and allows you to see how far you've come on your fitness journey.
Always start your workouts with a thorough warm-up to prepare your body for exercise and reduce the risk of injury. Incorporate dynamic stretches, mobility drills, and light cardio to increase blood flow and loosen up tight muscles before starting your workouts.
Technique is crucial for preventing injuries and maximizing the effectiveness of your workouts. Always prioritize proper form over lifting heavier weights or performing more repetitions. If you're unsure about your form, consider working with a certified personal trainer to ensure you're performing exercises correctly.
In addition to intense workouts, incorporate restorative activities like yoga, stretching, or foam rolling into your routine to improve flexibility, mobility, and recovery. These activities can help reduce muscle soreness and prevent injuries, allowing you to perform better in your next workout session.
Find ways to stay motivated and inspired on your fitness journey. Set rewards for reaching milestones, enlist the support of a workout buddy or join a fitness community, and remind yourself of why you started in the first place. Staying motivated will help you stay consistent with your workouts and achieve your fitness goals.
Rome wasn't built in a day, and neither is a strong, healthy body. Be patient with yourself and trust the process. Results take time, so stay consistent, stay positive, and keep pushing forward with your workouts, knowing that your hard work will pay off in the end.
Picture yourself achieving your fitness goals and visualize the steps you need to take to get there. Visualization can help increase motivation, focus, and confidence, making it easier to stay on track and overcome obstacles in your workouts and fitness journey.