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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable seated row [/INST]The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep ranges but is most popular in muscle-building workouts or as an accessory movement for strength workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench Dips - Gethin Variation [/INST]The bench dip is a highly effective exercise for building the triceps. The resistance comes from the body itself, rather than weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> ACFT Hanging leg tuck [/INST]The hanging leg tuck is an exercise targeting the entire body, including the arms, upper back, abs, and hip flexors. This specific exercise is part of the new Army Combat Fitness Test or ACFT. It is performe while hanging from a bar and combines elements of a pull-up with a leg raise. Experienced lifters make these look easy, but beginners may need time to build up to sets of 8-12 reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying Close-Grip Bar Curl On High Pulley - Gethin Variation [/INST]The lying high-cable biceps curl is an unusual move for building the biceps—but it’s a highly effective one. Lying prone and curling down toward you provides a different stimulus than more standard approaches allow. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm landmine push-press [/INST]The single-arm landmine push-press is an explosive upper-body exercise that uses an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The angle of a landmine press is usually somewhere between an incline press and a military press, and the movement focuses primarily on the muscles of the shoulders or deltoids. It can be trained in traditional muscle and strength-focused rep ranges or for higher reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-Body Crunch - Gethin Variation [/INST]The cross-body sit-up is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or "six-pack" muscles in particular. It involves bringing the opposite-side knee and elbow together, usually alternating sides with each rep. 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>> UP Conventional Deadlift [/INST]The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerlifting, but is also considered a classic benchmark of overall strength. When performed with the hands outside the knees, it is often called a "conventional" deadlift. When the feet are wide and the hands are inside the knees, it is a sumo deadlift. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell bench press- [/INST]The dumbbell bench press is a mainstay of lifters worldwide. It's a classic move for building a bigger, stronger chest and triceps. It's often placed first in mass-building chest workouts, but can also be utilized as an accessory movement for the barbell bench press in strength training. It can be performed in lower strength-focused rep ranges, or for higher reps to build muscle. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell floor press [/INST]The single-arm dumbbell floor press is a multijoint pressing exercise performed lying on the floor, either with the knees bent or straight. It has less range of motion than a regular dumbbell bench press, but still targets the chest, triceps, and anterior delts. By performing it with one arm, you can strengthen weakness on certain sides or simply use it as a way to challenge the core more during this exercise. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Barbell Bench Press [/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>> Sprinter burpee [/INST]The sprinter burpee is an explosive version of the burpee exercise that adds a sprinter jump to the top of each rep. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Arms-crossed jump squat [/INST]The arms-crossed jump squat is an explosive version of the jump squat. Crossing your arms eliminates any extra power that could come from swinging your arms, making the movement extra strict and challenging for the lower body. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reach crunch [/INST]The reach crunch is a bodyweight core exercise that involves keeping the arms raised toward the ceiling while performing a crunch. It can be performed for time or reps as part of any abs-focused circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide-Grip Lat Pull-Down - Gethin Variation [/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>> Seal jack [/INST]The seal jack is a variation on the jumping jack, one the most common calisthenic exercises on the planet. The difference between this movement and the jumping jack has to do with the arm motion. Instead of the arms coming together overhead, they come together in front of the body, like a seal clapping its fins. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Good Morning [/INST]The barbell good morning is an exercise that targets glute, hamstring, and lower back development. It is often trained as an accessory movement to the deadlift, but also has value on its own. It is sometimes performed for reps in traditional strength-focused rep ranges such as 5-8 reps per set, but due to the risk posed to the lower back, is rarely treated as a max-effort single-rep lift. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shuttle run [/INST]The shuttle run is an athletic conditioning drill that’s great for developing speed and power, as well as changing direction. It’s a favorite of football and basketball players, but it can also be great conditioning work for lifters and athletes of all ability levels. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> ACFT Hand-release push-up [/INST]The hand-release push-up is a variation of the push-up, a popular bodyweight exercise commonly used in military and tactical physical fitness tests. It’s a movement to build upper-body strength and endurance, emphasizing the chest, triceps, and shoulders, but also working the upper back and core. This specific exercise is part of the new Army Combat Fitness Test or ACFT. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight Walking Lunge [/INST]The walking lunge is a lower-body exercise that targets the glutes, quads, and hamstrings while challenging stability and balance. It can be performed for reps, time, or distance 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>> Exercise Ball Pull-In [/INST]The exercise ball knee roll-in is an abdominal exercise that involves supporting yourself with your hands in a plank or push-up position and drawing the knees in toward the chest. This is a fairly advanced abdominal move requiring core strength. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shadow boxing [/INST]Shadow boxing is an exercise typically used in combat sports and fighting. However, it can also make a great cardio session for anyone to implement in a fast-paced circuit or as active rest. It is usually performed for time or rounds. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Mountain climber [/INST]The mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. It involves lifting one knee to the chest at a time from a straight-arm plank position. It can be performed for time or reps as part of a dynamic warm-up, for bodyweight cardio or conditioning, or as no-equipment dynamic core training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted bench dip [/INST]The weighted bench dip is a highly effective exercise for building the triceps. The resistance comes from a combination of body weight and added weight—usually a weight plate. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Rope Cable Push-Down [/INST]The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. 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>> Quadriceps SMR [/INST]Quadriceps self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the quad muscles of the upper leg, some people find they can cause this often painful and tight muscle group to relax or "release." Quadriceps SMR is often accompanied by SMR on the calf, glute, or hip muscles, or by stretches that target the calves or quads. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable shrug [/INST]The cable shrug is an exercise targeting the traps, as well as hitting the shoulders and upper back. Cables allow for lighter loading which is beneficial for higher-rep sets. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bear crawl push-up [/INST]The bear crawl push-up is a variation of the bear crawl hold with a push-up added. It adds an extra coordination and shoulder challenge to an already 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, or as part of a bodyweight circuit or flow. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip dumbbell curl [/INST]With the reverse-grip dumbbell curl, the palms face down, not up. This unorthodox wrist position simultaneously targets the biceps while also building forearm and grip strength. The move can be performed standing or seated. Because grip is a limiting factor, it is usually performed for moderate to high reps, such as 8-10 reps per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine high row [/INST]The machine high row is a machine-based exercise targeting the back muscles, including the lats, rhomboids, and middle and lower traps. It approximates the motion of a free-weight row, but uses a selectorized weight-stack or plate-loaded machine. Many such machines also allow you to choose between different grips and grip widths. Machine rows are often done 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>> Single-Arm Cable Outward-Facing Biceps Curl [/INST]The single-arm cable outward-facing biceps curl is a cable exercise that targets the biceps. It is performed standing in front of a cable machine facing away from the cable stack to increase the range of motion by fully extending the elbows. 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>> Kettlebell pirate ship [/INST]The kettlebell pirate ship is a rotational shoulder and core-focused kettlebell movement. It demands the lifter raise the kettlebell to the side in both directions, emphasizing core strength in the transverse abdominis and obliques in particular. It is best learned with a light weight, using controlled movements in both directions. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> BFR cable rope push-down [/INST]The blood flow restriction (BFR) cable rope push-down is an arm movement that builds triceps 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>> TBS Dumbbell Incline Press [/INST]The incline dumbbell bench press is an upper body exercise targeting the upper pectoral muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Dip [/INST]The triceps dip is a machine version of an exercise that many lifters perform using parallel bars or two parallel benches. The machine is found in many gyms. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell speed squat [/INST]The barbell speed squat targets the lower-body muscle groups using lighter weights to perform fast-paced back squats. Speed squats are popular in certain powerlifting training methodologies as a way to engrain form and lifting speed that can carry over to max-effort lifts. In this approach, they are usually performed in numerous sets of 3-5 reps with adequate rest in between. Speed squats are also sometimes performed with bands or chains adding extra resistance to the top half of the lift. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell overhead hold with single-arm curl [/INST]The dumbbell overhead hold with single-arm curl combines an isometric overhead hold with a curl for the other arm. The two movements collectively target the muscles of the shoulders and arms, while providing a surprising core challenge. Expect to be challenged, even with light weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine decline bench press [/INST]The Smith machine decline bench press is a machine-based exercise targeting the chest muscles, particularly the lower pectoral muscles. The Smith machine mimics a barbell but provides more stability. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell kickstand deadlift [/INST]The dumbbell kickstand deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. The kickstand position can help focus the stretch and contraction on each individual leg, similar to a single-leg Romanian deadlift, while presenting less of a balance challenge. It can be performed in low reps, such as 5-8 reps per set, for strengthening the posterior chain, or for 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>> Standing Calf Raise [/INST]The standing calf raise is a popular movement to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. When unweighted, it is usually performed for high reps or for time. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Triceps Overhead Extension with Rope - Gethin Variation [/INST]The overhead triceps extension is an isolation exercise that is performed with a cable. 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>> Decline crunch- [/INST]The decline crunch is a popular bodyweight exercise targeting the rectus abdominis or "six-pack" muscles, particular the upper abs. It is usually performed for high reps, such as 10-15 reps per set or more, as part of the ab-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>> Hand shift plank [/INST]The hand shift plank is a progression of the straight-arm plank exercise where you maintain a plank position as you shift your hands side to side. The additional movement forces the core muscles to work harder to stabilize. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Deficit Deadlift [/INST]The barbell deficit deadlift is a compound exercise targeting the posterior chain. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Side Plank On Ball [/INST]The feet-elevated side plank on ball is a more advanced version of a traditional bodyweight side plank. The feet are balanced on an exercise ball, providing a balance challenge but also increasing the load placed upon the obliques and shoulder muscles. It is usually performed for timed holds, either one side at a time or alternating sides. If a ball is unavailable, some of the benefits of the movement can be obtained by performing side planks with the feet elevated on a couch, chair, bench, or other stable object. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Chin-Up [/INST]The a 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 grip that is narrower than shoulder-width. 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 pull-ups. It can be used as a more shoulder-friendly alternative to straight-bar pull-ups, or to help perform more reps than you can perform overhand. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Calf Raises [/INST]The standing calf raise is a popular movement to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. When unweighted, it is usually performed for high reps or for time. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball torso rotation [/INST]The exercise ball torso rotation is a rotational abdominal exercise performed while holding a yoga or exercise ball between the hands. It focuses on the rotational muscles of the core, including the obliques, glutes, and hip muscles. It can be performed one side at a time or alternating, either for time or reps. To make it more difficult, wrap a light exercise band around the ball and anchor it to a solid object. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg curl up [/INST]The single-leg curl up is a bodyweight abdominal movement that teaches and reinforces abdominal “bracing” for strength training. It is usually performed along with variations of the bird dog and side plank as the “McGill big three.” The curl up can be performed for time or for reps, with or without pauses at the top position, as part of a warm-up or the core-focused component of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell shadow boxing [/INST]Dumbbell shadow boxing is a more advanced version of a popular conditioning exercise. By adding a pair of lightweight dumbbells, you can greatly increase the challenge to both the shoulders and cardiovascular system. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted Crunch - Gethin Variation [/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>> Single-arm dumbbell upright row [/INST]The single-arm dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. 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>> Decline barbell bench press [/INST]The decline barbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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>> Seated Lateral Raise - Gethin Variation [/INST]The seated dumbbell lateral raiseis an iconic exercise for developing the shoulders. If you’ve ever worked out with weights, chances are you’ve done this move at some point. Proper execution is paramount to avoid injury. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Seated Hammer Curls [/INST]The seated hammer curl is a popular exercise for building bigger biceps. The movement resembles hammering a nail—hence the name. While hammer can be performed standing, this version involves sitting on a bench. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alligator Crawl [/INST]The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a leopard crawl in that the hips are higher, and it's different from a bear crawl because the knees are wider. 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>> Barbell stiff-legged deadlift [/INST]The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated cable biceps curl [/INST]The seated cable biceps curl is a single-joint arm exercise intended to isolate the biceps. The seated position helps eliminate the use of momentum. 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>> Dumbbell step-up [/INST]The dumbbell step-up is a great exercise for building lower-body strength and power. It targets all the same muscles as bodyweight step-ups, such as the quads, glutes, and hamstrings, but allows for greater muscular overload. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Curl [/INST]The barbell curl is an arm exercise that is also one of the most recognizable movements in all of bodybuilding and fitness. It helps build sleeve-popping biceps and allows heavier loading than many other curl variations. It is usually performed in moderate to high reps, such as 8-12 reps per set, as part of the arm-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>> Cat-cow [/INST]Cat-cow is a traditional yoga pose that is also popular in fitness and strength training. It targets spinal mobility and control of the vertebral column. It can be performed for time or reps as part of a dynamic warm-up or as a mobility or restorative exercise anytime. It can also work as part of a yoga or bodyweight sequence with other poses. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Speed skater [/INST]The speed skater is an explosive version of the lateral lunge that involves jumping from side to side and landing on a single leg, then touching the ground. It challenges the lower-body muscles, including the quads, hips, and glutes, and the cardiovascular system, while training lateral movement. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline leg lift with twist [/INST]The decline leg lift with twist is a bodyweight core exercise targeting the obliques and rectus abdominis or "six-pack" muscles, particularly the lower abs. It can be performed for time or for reps as part of the core-focused portion of any workout or circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball rotational throw [/INST]The medicine ball rotational throw is an explosive exercise targeting the abdominals, including the obliques, as well as the hips and upper back. It involves standing sideways to the wall and twisting the torso to hurl a medicine ball into the wall, then catching the ball on the ricochet. It can be performed for lower reps with a focus on power, or for higher reps with a focus on fat loss and conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing crossed-cable rear delt fly [/INST]The standing crossed-cable rear delt fly is an isolation exercise for the rear deltoids. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pushups [/INST]The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline Barbell Triceps Extension - Gethin Variation [/INST]The decline EZ-bar skullcrusher is an upper body isolation exercise targeting the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Bent-Over Dumbbell Row [/INST]The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip barbell curl [/INST]The reverse-grip barbell curl is a variation on the biceps curl where the palms face downward. The switch from an underhand to an overhand grip brings the forearm and brachialis muscles more into the exercise. If it is uncomfortable to the wrists, try performing it on the angles of an EZ-curl bar. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push Up to Side Plank [/INST]The push-up to side plank is an upper-body and core-focused exercise combining two popular bodyweight movements. It targets the chest, triceps, and shoulders with the push-up, and the obliques and hip external rotator muscles with the side plank. It can be performed as part of a dynamic warm-up or any bodyweight strength-training workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band straight-arm pull-down [/INST]The band straight-arm pull-down is a non-gym or at home variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, such as 8-15 reps or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell squat [/INST]The dumbbell squat is a classic lower-body exercise that targets the quadriceps, hamstrings, and glutes. While this variation is usually performed with relatively light weights for high reps, it can also be used as a substitute for squats or the trap-bar deadlift in any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hex-bar deadlift [/INST]The hex bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. The bar is held with a parallel (palms in) grip outside of the legs. It is biomechanically different from a barbell deadlift in that it lines up with a lifter's center of gravity, rather than placing the weight in front of their body. It activates all of the same muscle groups as conventional or sumo deadlifts, including the glutes, quads, hamstrings, lower back, lats, upper back, and grip. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Full moon- [/INST]The full moon is a bodyweight exercise targeting the muscles of the abs. It is similar to a V-up, but with the added challenge of “drawing” a circle shape in the air during each rep. It can be performed for time or reps 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>> Bent-Over Barbell Row - Gethin Variation [/INST]The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner farmer's walk [/INST]The partner farmer's walk is a protocol for performing farmer's carries with dumbbells or other weights. One partner walks for a predetermined distance or time, then passes the weight to the other partner who walks for the same distance or time. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg cable stiff-legged deadlift [/INST]The single-leg cable stiff-legged deadlift is a lower-body exercise that mainly targets the hamstrings, while also benefiting the glutes using a proper hip-hinging motion. Training one leg at a time allows for working out imbalances. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine leg press [/INST]The Smith machine leg press is a machine-based movement that targets the quads, glutes, and hamstrings. It can serve as a substitute for the leg press or be programmed similarly to the leg press. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of lower-body training. If your Smith machine has safety bars, set them at a height that allows you a full range of motion while giving adequate protection from the weight potentially falling. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith Machine Decline Press [/INST]The Smith machine decline bench press is a machine-based exercise targeting the chest muscles, particularly the lower pectoral muscles. The Smith machine mimics a barbell but provides more stability. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated finger curl [/INST]The seated finger curl is an exercise targeting the muscles of the hands and forearms. It is popular with rock climbers and other athletes looking to build forearm size and strength. The range of motion is tiny, but done for moderate to high reps, these will definitely make the forearms burn. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell lateral hop to sprint [/INST]The dumbbell lateral hop to sprint is a multi-part explosive exercise combining weighted hops with weighted sprinting. Adding dumbbells adds a challenge to the core and shoulders. Because balance can be a challenge, it is usually performed with relatively light weights, often as a component of fat-loss or athletic training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Calf SMR [/INST]Calf self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the calf muscles of the lower leg, some people find they can cause this often painful and tight muscle to relax or "release." Calf SMR is often accompanied by SMR on the quadriceps muscles, or by stretches that target the calves. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine behind-the-neck press [/INST]The Smith machine behind-the-neck press is a machine-based exercise targeting the deltoids. 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 shoulder 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>> Kettlebell thruster progression [/INST]The kettlebell thruster progression is a kettlebell combination movement that includes a squat, curl, press, and overhead extension in a single sequence. It can work well with a light or moderate weight either for time or reps, in circuit-style training, or as a single kettlebell "flow." </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Judo push-up [/INST]The judo push-up is an advanced push-up variation that blends elements of the yoga poses downward- and upward-facing dog. This movement increases the demands on the shoulders, but also has mobility benefits. It can work in a dynamic warm-up or mobility-focused workout, but also in bodyweight strength training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse Machine Flyes [/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>> Band chest fly [/INST]Similar to the cable chest fly, the band chest fly is a single-joint movement that works the pectoral muscles. The fly is common in upper-body and chest-focused muscle-building workouts, and the band variation works well as a pre-exhaust at the beginning of a workout or a finishing movement at the end. It is often used in combination with other presses or 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>> AM Leg Lift [/INST]The captain's chair leg raise is an exercise that targets the abs and hip flexors. It involves an apparatus that allows the forearms to rest on pads and the upright torso to hang freely. Unlike the Captain’s chair knee raise, the legs are straight here. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall sit [/INST]The wall sit is an exercise targeting the quadriceps and core muscle. It involves descending into a squat position while leaning against a wall, then holding that position for a predetermined length of time. It's a classic leg endurance-building exercise for basketball players and gymnasts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell thruster [/INST]The dumbbell thruster, which begins with a squat and ends with an overhead press, works the entire body at once in a single fluid motion. This exercise is often performed with kettlebells, but dumbbells are also a great option. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Overhead dumbbell front raise [/INST]The overhead dumbbell front raise takes the dumbbell front raise one step further, extending the motion all the way above the head. In addition to the shoulders, it activates and strengthens the muscles of the traps and upper back. It is usually performed for moderate to high reps, such as 8-15 reps or more. It can be part of a dynamic upper-body warm-up, performed as a muscle-building upper-body movement, or as a burnout movement on shoulder day. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing One-Arm Cable Curl [/INST]The single-arm cable biceps curl is a single-joint isolation exercise for building the biceps. This move is intended to be strict and deliberate; this is not an exercise for using momentum or otherwise cheating. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying rear delt fly [/INST]The lying rear delt fly is an upper-body exercise that targets the rear deltoid of the shoulder. By performing the movement lying face down on a bench, it eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, 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>> High knees [/INST]High knees is a full-body, cardio-based exercise with an emphasis on the lower body. It is often performed for reps or time as part of a dynamic warm-up. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 3D dumbbell lunge [/INST]The 3D dumbbell lunge is a sequence of lower-body exercises that target the muscles of the glutes, quads, and hamstrings from a variety of angles. It consists of one curtsy lunge with each leg, followed by one reverse lunge with each leg. This lunge variation is most commonly performed for multiple rounds as part of a lower-body circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jumping knee up-down [/INST]The jumping knee up-down is an explosive bodyweight movement that consists of a knee up-down followed by a jump squat. It targets the muscles of the lower body, including the quads, glutes, and hamstrings, but is also a challenging power and conditioning exercise. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Concentration Curl [/INST]The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often performed seated on a bench. It's great for emphasizing the biceps peak and is often used to finish a biceps workout. 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>> Single-arm dumbbell arc row [/INST]The single-arm dumbbell arc row is an exercise for building the latissimus dorsi, or lat, muscles of the back. This variation has more of an arcing shape than the traditional single-arm dumbbell row, which may increase the mind-muscle connection and hit the back from a different angle. You probably won't be able to go as heavy on this as on a traditional row. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rower [/INST]The rower is a popular gym machine that is serious cardiovascular work, but also targets the legs, back, and arm muscles. It's a great way build overall aerobic and muscular fitness. It is popular in CrossFit-style workouts, but is also a staple in all types of gyms. It can be equally effective for HIIT-style interval workouts or for longer-duration endurance work. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell front rack lunge [/INST]The kettlebell front rack lunge is a dynamic leg and core exercise in which a lifter performs lunges while holding a single kettlebell in the front-racked position. It is a unique coordination challenge, but also challenging to the musculature of the abdomen, lower body, shoulders, and upper back. It is most commonly performed for higher reps, such as 10-15 reps per side, or for time. It can work in circuit-style workouts, as well as in muscle or strength-focused workouts. </s> |
Subsets and Splits