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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> One Handed Hang [/INST]The single-arm hang is a static exercise that involves hanging from a bar by one hand. It is an advanced hanging exercise that demands above-average shoulder stability and grip strength, and may not be appropriate for some people. However, if someone is strong and stable enough to perform it, the movement can help build those same qualities. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine back squat [/INST]The Smith machine back squat is a machine-based exercise targeting the muscles of the lower body. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a full-body or lower-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell front raise to lateral raise [/INST]The dumbbell front raise to lateral raise combines two exercises that build and strengthen the middle deltoids and the anterior deltoids of the shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Levitating side kick-through [/INST]The levitating side kick-through is a full-body movement that starts in a bear crawl position and ends with a leg kicked out to the side. In between reps, you kick into the air in a partial handstand. It is commonly performed for reps or time in bodyweight circuits and animal-style flows, but can also work on its own or as part of a dynamic warm-up or mobility sequence. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Squat [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball Bulgarian split squat [/INST]The exercise ball Bulgarian split squat is an exercise that builds the quads, hamstrings, and glutes one leg at a time. The exercise ball is used to support the trailing shin and foot. Due to the balance challenge, this version of the split squat is usually performed for moderate to high reps with body weight only or light weights in the hands. If balance is a problem, you can stick the ball in the corner of a room while performing the exercise. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lateral ape [/INST]The lateral ape is an exercise focused on the lower body that involves staying in a low squat position as you hop laterally. It can be performed as part of a dynamic warm-up, to improve hip mobility, or as part of a fat-loss or athleticism-focused circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine chest press [/INST]The machine chest press is a machine-based exercise targeting the chest. It approximates the motion of a bench press but is usually performed facing forward and seated upright. Many machines offer multiple grip options, such as overhand, neutral (palms facing), or underhand. The chest press is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a pre-exhaust or muscle-building upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Hamstring Curl [/INST]The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine Ball Chest Pass [/INST]The medicine ball pass is a simple partner-based exercise that involves throwing a weighted ball back-and-forth. It can be part of a dynamic warm-up for lifting or athletics, but can also work as active rest or as a component of circuit training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band overhead triceps extension [/INST]The band overhead triceps extension is a single-joint exercise focused on the triceps that uses the dynamic resistance of the band. The overhead position of the arms targets the long head of the triceps. Many lifters save this move for last in their triceps workout, performing it for moderate to high reps, such as 8-12 reps or more per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Front Squat (Bodybuilder) [/INST]The barbell front squat is a compound movement that emphasizes building the lower-body muscle groups. With the barbell racked in front of the body on the anterior delts, the front squat emphasizes the quads and glutes, but also upper back and core strength to remain upright. Front squats can be trained as an alternative to back squats, as an accessory movement for either squats or deadlifts, or for strength and muscle on their own. Many lifters and athletes prefer them to back squats, although they can be uncomfortable and difficult to learn at first. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cocoon crunch [/INST]The cocoon crunch is a bodyweight exercise targeting the ab muscles, the rectus abdominis or "six-pack" muscles in particular. It involves bringing your knees to your chest and your arms from overhead to center. It can be performed for time or reps as part of the ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall mountain climber [/INST]The wall mountain climber is a challenging exercise targeting the shoulders and abdominals. It's most common in bodyweight circuit training because it targets a lot of muscles as well as the cardiovascular system all at once. It can be performed for time or reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Front Dumbbell Raise - Gethin Variation [/INST]The incline dumbbell front raise is an isolation exercise targeting the shoulders </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing cable high-to-low twist [/INST]The standing cable high-to-low twist is a core exercise targeting the lower abdominals and the obliques. Take care to perform it with control, as opposed to violent twisting which can injure the back. It is usually performed for moderate to high reps, at least 8-15 per side, as part of the core-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-Leg Press [/INST]The single-leg leg press is an exercise targeting the quadriceps one leg at a time. Many lifters prefer the leg press to squatting for several reasons, including the perception that it’s safer for the spine. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Overhead Machine Triceps Extension - Gethin Variation [/INST]The machine triceps extension is an isolation exercise targeting the tricep muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> High knees sprawl drill [/INST]The high knees sprawl drill is a full-body, cardio and strength-focused exercise. It can be performed for reps or time in a fast-paced circuit or other workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline Dumbbell Press - Gethin Variation [/INST]The decline dumbbell bench press is an upper body isolation exercise targeting the lower chest. Utilizing dumbbells instead of a barbell increases the difficulty of stabilizing the weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball Russian twist [/INST]The medicine ball Russian twist is a weighted version of a popular abdominal training exercise. It targets the oblique muscles, as well as the deep muscles of the core and the rectus abdominis or "six pack" muscles. It can be done for reps or time in the ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated hammer curl [/INST]The seated hammer curl is a popular exercise for building bigger biceps and forearms. The movement resembles hammering a nail—hence the name. While curls can effectively be performed standing as well, performing them seated can enforce strict form and perhaps boost the mind-muscle connection. Like most curl variations, these are usually performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing lat pull-down [/INST]The standing lat pull-down is a variation of the lat pull-down performed standing next to a cable stack rather than sitting on a bench or machine. It has all of the same benefits of a lat pull-down performed on a bench or machine, in addition to providing further activation to the core and lower body. If you are too tall to perform this movement, a kneeling lat pull-down provides all of the same benefits. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg glute bridge [/INST]The single-leg glute bridge is a lower-body exercise that targets the glutes, lower back, and hamstrings. It is performed one side at a time. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> BFR cable rope hammer curl [/INST]The blood flow restriction (BFR) cable rope hammer curl is an arm movement that builds biceps size and strength using a cable stack, rope grip, and blood flow restriction bands. It is popular in high-rep "pump"-style arm workouts. The bands should be placed as high as possible on your arms, at a tightness of no greater than 8 on a scale of 10. Most BFR workouts recommend using a far lighter weight than usual, perhaps as low as 25-50 percent of a normal working weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable reverse crunch [/INST]The cable reverse crunch is performed on the ground facing away from a high pulley, which helps target the lower abdominals specifically. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dead bug reach [/INST]The dead bug reach is an exercise for strengthening the core in which you alternate lowering your opposing arm and leg simultaneously, controlling the movement with the abdominal muscles. It can be part of a dynamic warm-up to activate the core for other athletics or lifting, or be performed in a circuit or on its own in the ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing alternating band speed row [/INST]The standing alternating band speed row is an explosive back exercise using exercise bands. It targets the muscles of the middle and upper back, including the lats (latissimus dorsi), rhomboids, and trapezius, as well as the biceps. It can be performed for time or reps either as part of a power or speed-focused portion of a workout or as a burnout at the end of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Air Ball Plus Medicine Ball Jumping Sprawl [/INST]The medicine ball air ball to jumping sprawl is a series of bodyweight and medicine ball movement strung together into a single sequence. They collectively target virtually every muscle in the body, as well as seriously challenging the cardiovascular system. It can be a single-movement workout if done for high reps, or part of a larger circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline cable straight-bar triceps extension [/INST]The incline cable straight-bar triceps extension is a single-joint arm exercise performed on an incline bench. This incline position offers a great stretch and range of motion, potentially targeting the long head of the triceps more than some other triceps exercises. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench press [/INST]The bench press is a popular barbell exercise that builds strength and muscle in the chest, triceps, and shoulders. It is a popular way to measure overall upper-body strength, and is contested in the sport of powerlifting. When many people think of lifting, the bench press is often the first exercise that comes to mind. It can be performed for low reps for strength, higher reps for muscle, or for higher reps to build or measure strength endurance, like in the 225-pound bench press rep test in the NFL combine. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell step-down reverse lunge [/INST]The dumbbell step-down reverse lunge is an exercise targeting the lower body, particularly the glutes and hamstrings. The front foot is slightly elevated during this movement, making the subsequent step-down more pronounced and difficult. These are usually performed for time or for relatively high reps, such as 10 reps or more per side. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band-assisted chin-up [/INST]The band-assisted chin-up is a variation of the pull-up exercise in which the reps are performed with the palms facing toward the body in an underhand position, with a band looped around the feet or knees. This reduces weight and resistance at the bottom of the rep, while increasing it toward the top. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core, but it utilizes the biceps slightly more than overhand band-assisted pull-ups. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band upright row [/INST]The band upright row is a popular movement for building stronger and bigger traps and shoulders and similar to the dumbbell upright row. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. Using the band provides dynamic resistance and is easier on the shoulder than using a barbell. It is generally performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Romanian Deadlift With Dumbbells [/INST]The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> ACFT Superman push-up [/INST]The Superman push-up is an explosive bodyweight exercise aimed at increasing upper-body power and strength. It is an advanced exercise targeting the muscles of the chest, triceps, shoulders, and core that involves pressing up off the floor and lifting the hands and feet off the ground simultaneously at the top of the movement. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cocoons [/INST]The cocoon crunch is a bodyweight exercise targeting the ab muscles, the rectus abdominis or "six-pack" muscles in particular. It involves bringing your knees to your chest and your arms from overhead to center. It can be performed for time or reps as part of the ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating sit-through with crunch [/INST]The alternating sit-through with crunch is a full-body movement that starts in a bear crawl position and ends with a leg kicked out to the side. In between reps, you perform a crunch. It is commonly performed for reps or time in bodyweight circuits and animal-style flows, but can also work on its own or as part of a dynamic warm-up or mobility sequence. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Overhead bar front raise [/INST]The overhead bar front raise is an exercise targeting the muscles of the traps (trapezius), especially the upper traps, as well as the front or anterior shoulders. It can also be performed with a weight plate or dumbbell, providing a neutral grip that may be more shoulder-friendly for some lifters. Overhead raises are most common for high reps (at least 8-12 reps per set or higher) on a shoulder, trap, or other upper-body-focused muscle-building day. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner bench back extension [/INST]The partner bench back extension is a clever way to target the glutes and spinal erector muscles. There are machines and angled benches that allow this exercise to be performed solo, but, lacking those, all you need is a bench and a workout partner. It is usually performed for high reps as a burnout or accessory movement for lower-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Crunch [/INST]The crunch is a popular core exercise targeting the rectus abdominis, or "six-pack" muscles, as well as the obliques. It has been the centerpiece of many ab-focused workouts, due to both its simplicity and the intense burn and mind-muscle connection it produces. It can be performed for time or reps as part of the ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Hollow-Body Rock [/INST]The hollow-body rock is a bodyweight abdominal exercise performed on the floor. It starts with a hollow-body hold and adds a back-and-forth rock that challenges core stability and increases the difficulty of the movement. It can be performed for time or for reps, either in an ab-focused portion of a workout or as part of a circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Bench Press - Medium Grip [/INST]The bench press is a compound exercise that builds strength and muscle in the chest and triceps. When many people think of listing, the bench press is often the first exercise that comes to mind </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rope climb [/INST]The rope climb is an exercise that is used commonly in CrossFit workouts and as a test of upper-body strength. It was even contested at the Olympics in the early 20th century. It targets a wide range of upper-body musculature, including the hands and forearms, shoulders, biceps, lats (latissimus dorsi), and core. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Overhead cable curl [/INST]Also known as a crucifix curl, the overhead cable curl is a biceps-focused exercise performed between two cable stacks, using a pair of D-handles. The arms and elbows are held at shoulder height throughout the movement, and both hands curl in toward the ears. This position is designed to eliminate shoulder involvement and momentum, while targeting the biceps peak. This movement is generally done for moderate to high reps, such as 8-12 reps per set or more, as part of arm-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Two-way swing [/INST]The two-way kettlebell swing is an exercise that alternates a chest-height kettlebell swing (sometimes called a "Russian" or "hardstyle" swing) with an overhead kettlebell swing (sometimes called an "American" swing). Both swing variations work many of the same muscles, such as the hamstrings, glutes, and core, but because the weight must travel farther in the overhead swing, it's slightly more metabolically demanding and works the upper back and shoulders more. This combo can be performed for time or reps and works especially well in circuit-style or full-body training. If you can't perform the overhead swing without lower back or shoulder pain, just perform the chest-height swing. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine rear delt fly [/INST]The machine rear delt fly is an exercise targeting the rear head of the shoulder muscle or deltoids, as well as the muscles of the upper back. It's sort of the reverse of the machine chest fly, and is sometimes performed on the same machine, but facing the opposite direction. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shoulder extension stretch [/INST]The shoulder extension stretch is focused on bringing more flexibility to the shoulder joint. It increases range of motion in shoulder extension, or moving the arms behind the back. It can be performed as part of a warm-up or mobility and flexibility work post-workout or anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell front raise to lateral raise [/INST]The dumbbell front raise to lateral raise is a dumbbell complex that combines two exercises that build and strengthen the middle deltoids and the anterior deltoids of the shoulders. It is usually performed one rep of each movement at a time, although you could perform more reps of each, or increase the reps in successive rounds (e.g., 1 rep in round 1, 2 reps in round 2, etc.). No matter how you perform it, it targets both the anterior and medial deltoids, making it a great time-efficient shoulder burnout or accessory movement on an upper-body day. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Dumbbell Lateral Raise [/INST]The dumbbell lateral raise is an upper body isolation exercise for building shoulder strength and muscle. It's a staple strength training move and is a great option for accessory work on upper body training days. This exercise particularly focuses on the lateral or medial head of the deltoid, making them appear wider and more developed. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Bar Triceps Push-Down [/INST]The cable straight-bar push-down is a popular gym exercise for targeting the triceps. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted sit-up [/INST]The weighted sit-up is a more difficult version of a highly popular abdominal movement. The simple addition of a weight makes the sit-up far more difficult, providing a different stimulus to the core during training and helping build strong abs. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sumo deadlift [/INST]The sumo deadlift is a compound movement in which the feet are set in a wide stance with toes pointed out and grip is placed inside of the legs. It is allowed to be performed instead of conventional deadlifts in most powerlifting competitions. The sumo deadlift targets the hamstrings, glutes, and upper back/traps, but also has a greater emphasis on stretching and strengthening the adductor and hip muscles due to the wide stance. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating sit-through with crunch- [/INST]The alternating sit-through with crunch is a full-body movement that starts in a bear crawl position and ends with a leg kicked out to the side. In between reps, you perform a crunch. It is commonly performed for reps or time in bodyweight circuits and animal-style flows, but can also work on its own or as part of a dynamic warm-up or mobility sequence. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine close-grip bench press- [/INST]The Smith machine close-grip bench press is a machine-based movement targeting the chest and triceps. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest, arms, or upper-body focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball weighted hyperextension [/INST]The exercise ball weighted hyperextension is an exercise that strengthens the lower back. If balance is an issue, have someone hold your feet. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm cable triceps kick-back [/INST]The single-arm cable triceps kick-back is an isolation exercise that targets the triceps. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> EZ-Bar Curl [/INST]The standing EZ-bar curl is an immensely popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper body or arms-focused workout. Many gyms even have EZ-bars at fixed weights, allowing for easy weight changes. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sledgehammer swing [/INST]The sledgehammer swing is an exercise working the abdominals and numerous other muscles. The sledgehammer is slammed from overhead onto a tire which absorbs the impact and causes the hammer to bounce back up. It can be performed for time or reps as part of a functional fitness or athleticism-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Push-Up Plank Hold [/INST]The straight-arm plank is an exercise targeting the core muscles. It is basically the top of a push-up position, with elbows fully extended and palms on the floor. The position is held for time to target the muscles of the core, as well as the shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lunge glute stretch [/INST]The lunge glute stretch is a lower-body stretch targeting the glutes, hips, and piriformis. It is influenced by the pigeon pose from yoga, but is performed with straight arms. It can be part of a dynamic warm-up or mobility work performed anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Traveling bear crawl [/INST]The traveling bear crawl is a more advanced version of the bear crawl exercise that moves side to side rather than front to back. While it looks simple, the traveling bear crawl is an intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups, the shoulders, core, and legs in particular. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip lat pull-down [/INST]The reverse-grip lat pull-down is variation on the lat pull-down that targets the lower lats more than an overhand grip. Because the hands are relatively close together, it also increases the range of motion beyond wider-grip pull-down variations. It can be performed for low reps, such as 5-6 per set, for back strength, or for higher reps for size. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Dumbbell Calf Raise [/INST]The standing dumbbell calf raise is a popular exercise to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. It can be performed for time or for reps, either two dumbbells, or one if balance is a problem and you would like to use your free hand to hold a fixed object. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Treadmill walking [/INST]Treadmill walking is a popular cardiovascular exercise performed on a machine that is available in most gyms. Performing this exercise on a treadmill allows you to adjust the speed of your walking and, depending on the machine, perform it on an adjustable incline. Many machines also have built-in heart rate monitors and timers to help you track your progress. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double-kettlebell windmill [/INST]The double-kettlebell windmill is an advanced kettlebell exercise emphasizing core strength and shoulder and hip mobility and stability. Because it involves holding one weight overhead while holding another under the torso, it builds strength across the core and stability in the shoulders. It doesn't work well in a metcon or conditioning setting, and shouldn't be performed under intense fatigue. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench crunch [/INST]The bench crunch is a popular ab exercise performed lying on a bench. It is largely similar to the same exercise performed on the floor, but being able to press the lower back into the bench pad can help reinforce proper form and increase the burn in the abs. Like most crunch variations, it is usually performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bear crawl sled drag [/INST]The bear crawl sled drag is an advanced variation of the bear crawl exercise involving added resistance from a sled or other weight. If no sled is available, other viable options include dragging chain, a barbell plate, or a tire. The bear crawl sled drag is an intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups, particularly the shoulders, core, and legs. It can be done in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band deadlift [/INST]The band deadlift is a lower-body exercise that mainly targets the hamstrings while also benefiting the glutes and lats using a proper hip-hinging motion. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell row [/INST]The incline dumbbell row is an upper-body exercise targeting the lats (latissimus dorsi) and upper-back muscles, as well as the biceps. Performing it on an incline bench helps target the lower lats in particular. Dumbbell row variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or back-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball bird dog [/INST]The exercise ball bird dog is a dynamic movement focusing on the glutes and the postural muscles of the upper back. When performing it, use an exercise ball that is tall enough to support your chest and core, but short enough to allow your hands and knees to reach the ground. It is slightly easier than a bodyweight bird dog and can work as a regression for that movement. It can be done for time or reps as part of a warm-up, paired with movements in a workout, or as a mobility or recovery exercise. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Flutter Kick [/INST]The flutter kick is a core exercise where the legs are held off the ground as you flutter your feet over and under each other in small motions. It targets multiple muscles of the core, but particularly the rectus abdominis or "six-pack" muscles. It can be performed for time or reps in the ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Back Extension [/INST]The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bootstrapper squat [/INST]The bootstrapper squat is a movement that improves mobility, muscular strength, and flexibility in the hips and hamstrings. It is usually performed as part of a dynamic warm-up for the lower body to mobilize the hips and improve squat form. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell walking lunge- [/INST]The dumbbell walking lunge is a popular lower-body movement that targets the muscles of the quads, glutes, hamstrings, and hips. It also works the core and upper-back muscles to maintain posture while the lower body moves. The dumbbell walking lunge is often performed for moderate to high reps, such as 8-12 reps per leg or more, as part of the lower-body portion of a workout. If this movement hurts your knees, try performing reverse lunges or split squats instead. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Upside-down pull-up [/INST]The upside-down pull-up is an advanced bodyweight exercise that is normally performed on a pair of gymnastic rings. It involves pulling the body toward the ceiling in an inverted position. It targets the same muscles as traditional pull-ups, including the lats (latissimus dorsi), biceps, and core. However, the pulling angle is more akin to a bent-over row or upright row, depending on the angle of your hips. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Parallel Bar Dip [/INST]The triceps dip is a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the triceps first, but also stretches and strengthens the chest and shoulders. Dips with a triceps focus are usually performed with an upright torso, the knees bent and crossed, and the arms close to the body. Dips can be performed for low reps for strength or higher reps for muscle growth. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reach-roll-lift combo [/INST]The reach-roll-lift combo is a mobility drill for the upper back and shoulders. It can be part of a dynamic warm-up for upper-body workouts, or as postural training anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted Crunches [/INST]The weighted suitcase crunch is a weighted version of a popular abdominal training exercise. The simple addition of a weight makes the suitcase crunch far more difficult, helping build the "six pack" muscles and providing a different stimulus to the core during training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying cable biceps curl [/INST]The lying cable biceps curl is a cable exercise that targets the biceps. It is performed lying on the back, either on a bench or the ground, with the feet facing toward a cable stack. This movement is usually performed for moderate to high reps for a burn and pump as part of an arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell reverse lunge [/INST]The barbell reverse lunge is a popular lower-body exercise targeting the quads, glutes, and hamstrings. Using a barbell allows you to overload the exercise beyond body weight and perform the movement in strength or muscle-focused rep ranges. The reverse lunge can be performed as part of a barbell complex, in a circuit, or on its own in the lower-body portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side Bridge [/INST]The side plank is a popular isometric abdominal exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It is sometimes paired with the curl up and bird dog as the “McGill big three” for core strength and stability. It is performed for time and can work in a warm-up or in the core-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine Triceps Extension - Gethin Variation [/INST]The machine triceps extension is an isolation exercise targeting the tricep muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Barbell Front Squat [/INST]The barbell front squat is a compound movement that emphasizes building the lower-body muscle groups. With the barbell racked in front of the body on the anterior delts, the front squat emphasizes the quads and glutes, but also upper back and core strength to remain upright. Front squats can be trained as an alternative to back squats, as an accessory movement for either squats or deadlifts, or for strength and muscle on their own. Many lifters and athletes prefer them to back squats, although they can be uncomfortable and difficult to learn at first. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing dumbbell shrug [/INST]The standing dumbbell shrug is a popular movement to build and strengthen the trapezius muscles. It's often trained on a bodybuilding-style shoulder or back training day, but can also work well in full-body or strength-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Barbell Squat [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide push-up [/INST]The wide push-up is a variation of the push-up with the hands wider than shoulder-width apart. It targets upper-body muscle groups including the chest, shoulders, and triceps, but has more of a chest emphasis than narrower-grip push-up variations. If wide push-ups lead to pain in the front of your shoulder, opt for a narrower version. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band roundhouse elbow [/INST]The band roundhouse elbow is an explosive rotational power exercise using exercise bands. It targets the muscles of the obliques and deep core, but also engrains full-body coordination and striking ability. It can work in an ab workout, in martial arts training, or in general strength and muscle training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plank - Gethin Variation [/INST]The elbow plank is a popular isometric abdominal exercise. It is common in all types of exercise programs, as well as in group fitness and yoga classes. It targets the muscles of the core, the deep core or transversus abdominis in particular. It is also often prescribed for time to help back pain or to teach proper bracing. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Wide-Grip Pull-Down [/INST]The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Waiter's carry [/INST]The waiter's carry is a type of loaded carry that targets the core, shoulders, and upper back. A weight is raised overhead with a single arm before the lifter begins walking in that position. It resembles a waiter carrying a tray overhead—hence the name. It can be performed for time or distance. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated triceps press [/INST]The seated triceps press is a popular arm-building exercise that targets the triceps with a single dumbbell held by both hands, extending it up behind your head. While you can go surprisingly heavy on this movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or arm-focused portion of a workout. If you're going heavy, having someone help get the weight into position is a good idea. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm lateral raise [/INST]The single-arm lateral raise is a shoulder exercise that targets the medial or middle head of the deltoid muscle. It's a staple strength-training move and is a great option for accessory work on upper-body training days. Hold on to a post for balance, or do it free-standing to challenge core strength and stability. It is usually performed for moderate to high reps, at least 8-12 reps per side, as part of the upper-body or shoulder-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Chest Dips [/INST]The chest dip is a chest-building exercise in which the lifter hangs between two parallel handles. Leaning the torso slightly forward shifts the emphasis from the triceps to the chest. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Pull-Up [/INST]The pull-up is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of “relative strength” which is strength in relation to bodyweight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline cable chest fly [/INST]The incline cable chest fly is an isolation movement that uses a cable stack and an incline bench to target the upper portion of the pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often after pressing movements like the barbell or dumbbell bench press or as a finishing movement at the end of the workout. It is often used in combination with other flyes to target the chest from different angles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rack Pull - Gethin Variation [/INST]The rack pull is a variation of the deadlift performed from an elevated height, either using boxes, safety pins, or the safeties in a squat rack. It targets all the same muscles as the deadlift, including the glutes, hamstrings, upper back, lower back, and grip. It can e used to strengthen deadlift lockout, but also as a deadlift alternative for people who can’t deadlift from the floor without pain. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating standing knee-pull stretch [/INST]The alternating standing knee-pull stretch targets range of motion in the hips, hamstrings, and lower back. It's a common movement in dynamic warm-ups for athletics or lower-body training, but can also be used to "limber up" for activity anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell front squat [/INST]The single-arm dumbbell front squat is an exercise that targets the quads, glutes, and hamstrings, as well as the upper body. It also challenges oblique strength due to the offset loading. It can be performed in strength and muscle-focused workouts, in circuit training, or as part of a larger dumbbell complex with movements like single-arm dumbbell clean and presses. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Gorilla burpee [/INST]The gorilla burpee is a variation of the burpee exercise that consists of a reverse lunge on each leg, a full squat, then a standard burpee. It is extra challenging for the lower body, including the quads, glutes, and hamstrings. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. </s> |
Subsets and Splits