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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Toy soldier [/INST]The toy soldier is a calisthenics exercise targeting the hip flexors and legs, which are kicked up one at a time. When each leg is at the top of the kick, the opposing hand touches that foot. It's a common warm-up exercise before athletics, but can also help raise core temperature and mobilize a wide range of muscles and joints prior to training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing barbell shoulder press [/INST]The standing barbell shoulder press is a compound movement used to build size and strength in the shoulders. The shoulder press can be trained as a strength lift or in traditional muscle-building rep ranges as part of full-body, shoulder-focused, or upper-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-over push-up [/INST]The cross-over push-up is a variation of the push-up that adds a degree of difficulty by stepping over a small box or step between repetitions. It can be performed for time or for reps and creates a greater core stabilization challenge by forcing the core muscles to maintain the a neutral spine throughout the movement. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jumping Jack [/INST]The jumping jack is a classic calisthenics exercise to improve overall conditioning. It’s one the most recognizable exercises on the planet, and it’s almost synonymous with training for military recruits. It can be done for time or reps, often in dynamic warm-ups or to mobilize the hips and shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg leg extension- [/INST]The single-leg leg extension is a popular machine-based exercise for the legs, particularly the quadriceps. 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. Performing it one leg a time allows you to focus on the mind-muscle connection of each leg and address muscle imbalances. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Pec Dec [/INST]The pec deck is a machine-based exercise targeting the chest. It approximates the motion of a dumbbell fly or cable fly, but is usually performed facing forward and seated upright. The motion is often compared to bear-hugging a tree trunk. The chest fly is usually 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>> Single-arm half-kneeling shoulder press [/INST]The single-arm half-kneeling shoulder press is a popular exercise to target the deltoid muscles while also developing strength and stability in the core and hips. Balance can be a challenge, which is one reason why this movement is generally trained lighter than standing single-arm shoulder presses. The half-kneeling press can be used as an accessory lift for the shoulder press or bench press, or simply as a technique to make shoulder presses stricter and more athletic. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-stance dumbbell front squat [/INST]The close-stance dumbbell front squat is a popular exercise for targeting the muscles of the lower body, the quadriceps in particular. Holding dumbbells in the racked position also works the core and upper-back muscles to maintain posture while the lower body moves. Because the amount of weight you can use will be limited by what you can clean to the rack position, this movement is usually performed for moderate to high reps, at least 8-12 reps per set or more. If this movement hurts your knees, try performing it with a wider stance. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell floor wiper [/INST]The barbell floor wiper is a core exercise in which the barbell is held in the locked-out position of a floor press, and the hips and legs are rotated side to side. It targets the oblique muscles of the lateral abdomen, but is also seriously challenging to the deep core and rectus abdominis or "six-pack" muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> EZ-bar preacher curl [/INST]The EZ-bar preacher curl is a classic exercise for building bigger biceps. This move is all about isolation. With the back of the upper arms against the pad, it's next to impossible to use momentum which forces the muscles to work harder. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Close-Grip Bench Press [/INST]The close-grip bench pressis a compound exercise targeting the triceps and chest. The main difference between this exercise and the standard bench press is that the hands and elbows are placed closer together. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Cable Crunch [/INST]The kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the rectus abdominus or "six-pack" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps like 8-12 reps per set or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Biceps Curl [/INST]The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, 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>> Seated triceps push-down [/INST]The seated triceps push-down is a triceps exercise that is performed with a rope attachment. The seated position helps eliminate the use of momentum. 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>> TBS 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>> Single-arm cable triceps extension [/INST]The single-arm cable triceps extension is a single-joint isolation exercise for building the triceps. It involves driving a handle attached to a cable stack overhead to full extension. It is usually 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>> Stair climber [/INST]The stair climber is a popular cardio machine found in most commercial gyms. Along with burning a ton of calories, the stair climber also helps build strength in the lower body, especially the glutes. It can work well at higher speeds for interval-style conditioning training, but also works well at slower paces for steady-state cardio. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 90-degree jump squat [/INST]The 90-degree jump squat is an explosive bodyweight exercise that targets the muscles of the lower body, including the quads, glutes, and hamstrings, as well as the cardiovascular system. It can be performed for time or reps, usually in 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>> Barbell Shoulder Press [/INST]The seated barbell shoulder pressis a classic exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The triceps also play a significant roles in pressing the barbell overhead. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Dumbbell Fly - Gethin Variation [/INST]The incline dumbbell chest fly is an upper body isolation exercise targeting the upper chest and is typically used with aesthetic goals in mind. It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Plyo Push-Up [/INST]The plyo push-up is a bodyweight exercise aimed at increasing upper-body power and strength. It targets the muscles of the chest, triceps, and shoulders, and can be trained in low reps for power and strength, or higher reps for conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-grip barbell curl [/INST]The close-grip barbell curl is a curl variation where the hands are closer than shoulder width. It is thought that this helps build the outer biceps head and the peak. This curl variation is usually performed for moderate to high reps, 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>> Cross-Body Crunch [/INST]The elbow-to-knee crunch is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or "six-pack" muscles in particular. 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>> Banded jump squat [/INST]The banded jump squat is an explosive bodyweight squat variation performed with a band around the thighs just above the knees. This increases muscle activation in the hips and glutes, while the squat targets the quads, hamstrings, and glutes. The banded jump squat can be performed for low reps as a power-focused exercise, or for higher reps to build muscle in the lower body, challenge conditioning, and burn fat. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Depth jump box jump [/INST]The depth jump box jump is a plyometric exercise that entails jumping off one box, dropping into a squat, and then jumping up onto another box. These are all performed fluidly to complete one rep. Depth jumps have been a staple of high-level athletic programming for decades. They are usually performed for low reps with a focus on power and technique. If they hurt your knees or back, consider performing box jumps or squat jumps instead. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine Low Row [/INST]The machine low row is an exercise targeting the back muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell 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>> Single-arm decline dumbbell bench press [/INST]The single-arm decline dumbbell bench press is an upper-body exercise targeting the pectoral muscles, particularly the lower pecs. Because balance can be an issue, this press variation is usually performed with lighter weight 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>> Single-arm dumbbell crunch [/INST]The single-arm dumbbell crunch is a more difficult version of a highly popular abdominal movement. Adding a weight to one side makes the crunch far more difficult to your rectus abdominis or "six-pack" muscles, as well as the obliques and deep core muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Incline Dumbbell Curl [/INST]The incline dumbbell biceps curl is an isolation exercise targeting the biceps. This variation targets the long head of the biceps more than a traditional curl and there is more overall tension to this muscle. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Seated Hamstring Curl [/INST]The leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It comes in seated and lying varieties, but the seated leg curl machine is more common in commercial gyms. Leg curl variations are 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>> Band-suspended kettlebell bench press [/INST]The band-suspended kettlebell bench press is a bench press variation where kettlebells or weight plates are hung from the ends of a barbell by looped bands. The suspended weights can be in addition to normally loaded weight plates, or in the place of them. Because the instability of the weights makes the lift difficult, this bench press variety is a popular accessory movement for building the traditional bench press in powerlifting training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball hip thrust [/INST]The exercise ball hip thrust is a simple yet effective way to work the glutes and hamstrings. Proper form is essential to really feel the burn in the glutes, and the ball can help guide you into the right form better than a bench, which is the usual support for hip thrusts. Unlike the bench version, the ball hip thrust is best performed with body weight or bands as resistance for safety reasons. It can be an excellent component of a warm-up for lower-body training, or a glute activation drill performed anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell One-Legged Deadlift [/INST]The kettlebell single-leg deadlift is a variation on the kettlebell deadlift where one foot stays planted on the ground while the other raises into the air at the bottom of the movement. It's popular in lower-body training for strength and muscle building, but also trains balance, grip, and the core muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine standing calf raise [/INST]The Smith machine standing calf raise is a machine-based exercise targeting the muscles of the calves, particularly the gastrocnemius or upper calf muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the lower-body 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>> Paul Carter Incline Bench Press [/INST]The incline bench press is an upper body compound movement that targets the upper chest. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Cable Pallof Press [/INST]The pallof press is an anti-rotation, isometric exercise that trains core stability. It is most often seen in programs for athletes who compete in sports that test strength, power, and functional movements. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable Rear Delt Fly - Gethin Variation [/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>> TBS 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>> AM Rope Triceps Pushdown [/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>> FYR Thigh Killa [/INST]The thigh killa is a challenging lower-body bodyweight exercise that builds muscular endurance with a series of hops and bodyweight squats. It can be performed for time or reps, usually in a circuit workout or as a lower-body finisher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Power snatch- [/INST]The power snatch is a full-body lift in which the bar is pulled from the floor with a wide grip to the overhead position in one movement. The bar is received in the "power" position, with the hips higher than a full-depth squat position. The power snatch can be used as a learning tool for the full snatch, or to train muscular power and strength on its own. It is usually performed for low reps, focusing on power and movement quality. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Bench Press-Wide Grip [/INST]The wide-grip bench pressis a compound exercise targeting the chest, primarily. The main difference between this exercise and the standard bench press is that the hands are placed wider apart on the bar. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Alternating Lunge [/INST]The forward lunge is a lower-body bodyweight exercise targeting the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weights. The forward lunge places more emphasis on the quads than other lunge variations. It can be performed for time or reps 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>> Rope Lat Pull-down - Gethin Variation [/INST]The close-grip pull-down is a variation on the lat pull-down, acable-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>> Russian twist [/INST]The Russian twist is an exercise targeting the abdominals and the obliques. Beginning from a position that resembles stopping midway through a sit-up, it involves twisting side to side. It can be performed with body weight alone or while holding a weight plate or other object. It is performed by alternating sides with each rep and can be done for time or for a specific number of 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 Kettlebell Power Clean [/INST]The kettlebell power clean is an explosive kettlebell exercise where the lifter pulls the weight to shoulder level with a slight swing between the legs. It is often used as a drill to teach kettlebell clean technique, but is also a valuable power exercise in its own right. It can be performed in low rep ranges for strength or higher rep ranges for technique practice or muscle growth. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell side split squat [/INST]The barbell side split squat is a variation of the split squat that targets the lower body, specifically the quads, and requires good hip mobility. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> One-Arm Cable Crossover - Gethin Variation [/INST]The single-arm cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Working the chest one side at a time allows you to focus on balance between sides of your chest, and really feel the chest muscles contracting. It is common in upper body and chest-focused muscle-building workouts, often 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>> UP Lat 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>> V-up [/INST]The V-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or "six-pack" muscles in particular. It is similar to a suitcase crunch, but the lower back lifts off the ground at the top of each rep. 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>> Partner front Russian twist and pass [/INST]The partner front Russian twist and pass is a weighted version of a popular abdominal training exercise that also utilizes a training partner to add another dynamic component. 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 an 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>> King Maker 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>> Shoulder T [/INST]The bent-over plate rear delt raise is an exercise targeting the rear heads of the shoulders, aka deltoids. You can also use dumbbells or other light weights for a similar effect. This movement is usually performed as part of a dynamic warm-up, or as a high-rep burnout movement on a shoulder or back day. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg Press [/INST]The leg press is a machine exercise targeting the quadriceps. It’s favorite among lifters who prefer the seated position to standing with a load on the spine. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall walk [/INST]The wall walk is a challenging exercise that works the entire body. From a push-up position, the hands walk back as the feet walk up the wall, then the whole movement is reversed. This is not for beginners, who will need to progress to this exercise. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline reverse crunch [/INST]The decline reverse crunch is a popular bodyweight exercise targeting the abdominal muscles, particularly the lower 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>> Dumbbell Bicep Curl [/INST]The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, 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>> Weighted sissy squat [/INST]The weighted sissy squat is an exercise primarily targeting the quadriceps. In sissy squats, the knees travel over the toes, placing the quads under a fairly extreme stretch. They are usually performed for moderate to high reps as part of a lower-body training session. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Dumbbell Farmer's Carry [/INST]The dumbbell farmer's walk or carry is an exercise with roots in competitive strongman training, but which is also popular in CrossFit and functional training. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Low-cable cross-over [/INST]The low-cable cross-over is an isolation movement that uses a cable stack to target the upper portion of the pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often in combination with presses or flyes from other angles to target all portions of the chest. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR 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>> Single-arm banded landmine press [/INST]The single-arm banded landmine press is an 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 band adds constant tension and dynamic resistance to the exercise. The movement focuses primarily on the muscles of the shoulders or deltoids and 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>> Machine seated row [/INST]The machine seated row is a popular exercise targeting the back muscles, particularly the lats (latissimus dorsi), rhomboids, and middle and lower trapezius. There is a wide variety of seated row machines, but most of them approximate the motion of a free-weight row, but in an upright, forward-facing position. Machine row variations are often performed for moderate to high reps, such as 8-12 reps per set or more, as part of an 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>> Decline band press sit-up [/INST]The decline band press sit-up is a weighted core exercise that works the rectus abdominis or "six pack" muscles, as well as the deep core muscles. It also taxes the muscles of the shoulders and upper back. Sit-up variations with added resistance are usually performed for moderate to high reps, such as 8-12 reps per set or more, 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>> Band push-up [/INST]The band push-up is a progression of the popular bodyweight version of the exercise commonly used in military and tactical physical fitness tests. Adding the dynamic resistance of the band matches the strength curve of the push-up and helps 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>> Single-leg depth squat [/INST]The single-leg depth squat is an exercise targeting the muscles of the lower body, including the quads, glutes, and hamstrings. It is sometimes used as a substitute for the pistol squat, since it doesn't demand the same level of flexibility to perform. It is usually performed for low to moderate reps with a focus on proper form and control. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell forward lunge [/INST]The barbell forward 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 forward 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>> Single-arm incline cable cross-over [/INST]The single-arm incline cable cross-over is an isolation movement that uses a cable stack and a bench to target the upper part of the pectoral muscles. Working the chest one side at a time allows you to focus on balance between the sides of your chest and really feel the chest muscles contracting. It is common in upper-body and chest-focused muscle-building workouts, often 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>> Standing One-Arm Shoulder Press - Gethin Variation [/INST]The single-arm standing shoulder press builds shoulder muscle but with two major differences from the standard seated dumbbell shoulder press. It’s done one arm at a time, as well as standing, which may allow more weight to be used. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell pull-over [/INST]The dumbbell pull-over is a popular muscle and strength-building exercise that targets the muscles of the chest, upper back, lats, and the serratus anterior. It was a favorite of old-school bodybuilders, who believed high-rep pull-overs helped build a V-taper shape in the torso. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell upright row [/INST]The kettlebell upright row is an exercise targeting the muscles of the traps (trapezius), as well as the posterior muscles of the shoulders or deltoid muscles. It is common as a light- or moderate-weight accessory movement in upper-body or shoulder training, usually in rep ranges of 8-12 or more. It may not be appropriate for some people, depending on their shoulder health. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Thigh adductor [/INST]The thigh adductor machine is a lower-body exercise that targets the muscles of the inner thighs. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of lower-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Body Triceps Press Using Flat Bench [/INST]The bodyweight triceps press is an arm movement that involves performing overhead presses in a face-down position on a Smith machine or other raised bar. It is a surprisingly difficult movement that hammers all three heads of the triceps and can easily be scaled upward or downward in difficulty by moving the bar. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Behind-the-neck pull-down [/INST]The behind-the-neck pull-down is a cable exercise intended to target the muscles of the upper and middle back. If you have the requisite shoulder mobility, it can help you target the upper back muscles, including the trapezius and rhomboids, as well as the lats (latissimus dorsi). It is popular among elite bodybuilders and physique athletes, but some coaches consider it unsafe to the shoulder joint, particularly for people with existing shoulder problems. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm lying cable front raise [/INST]The single-arm lying cable front raise is an isolation exercise for the shoulders, performed lying on the back, either on a bench or the ground, and lifting the cable over the torso one arm at a time. This movement is usually performed for moderate to high reps for a burn and pump as part of a shoulder-focused 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 - Gethin Variation [/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>> Lying Leg Curls [/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>> AM Barbell Shoulder Press [/INST]The standing barbell shoulder press is a compound movement used to build size and strength in the shoulders. The shoulder press can be trained as a strength lift or in traditional muscle-building rep ranges as part of full-body, shoulder-focused, or upper-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> EZ-Bar Spider Curl - Gethin Variation [/INST]The EZ-bar spider curl is an isolation exercise targeting the biceps and performed face-down on an incline bench. The EZ-bar makes for a more comfortable wrist position. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging Windshield Wiper [/INST]The hanging windshield wiper is an advanced abdominal training exercise that is also extremely challenging to other muscles of the upper body, including the lats (latissimus dorsi), biceps, and grip. It requires—and builds—great strength in the rectus abdominis or "six-pack" muscles, as well as the obliques and deep core muscles. If you can't perform it hanging from a bar, the lying windshield wiper on the floor provides some 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>> Decline oblique crunch [/INST]The decline oblique crunch is a popular bodyweight exercise targeting the obliques and the rectus abdominis or "six-pack" muscles. 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>> Pulsing goblet squat [/INST]The pulsing goblet squat is a simple way to make a popular squat variation more taxing for the lower body and cardiovascular system. They can be done for time or reps, allowing you to get a significant training effect from a light weight in circuit-style training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Dumbbell Reverse 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 performed standing or seated. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rope overhead triceps extension [/INST]The rope overhead triceps extension is a single-joint exercise focused on the triceps that uses a cable stack with a rope handle. The overhead position targets the long head of the triceps in particular. 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>> Dumbbell clean and push-press [/INST]The dumbbell clean and push-press is a full-body movement that targets both the lower and upper body. The clean utilizes the muscles of the hips, legs, glutes, back, and biceps, while the push-press utilizes the shoulders and triceps. It differs from the clean and press in that the push-press allows you to use lower-body momentum to power through the most difficult part of the press. It can be trained in low to moderate reps for strength, or for higher reps, such as 8-12 reps per set or more, for muscle building or metabolic conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm high-cable side bend [/INST]The single-arm high-cable side bend is an exercise targeting the obliques using a cable stack machine. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Ring dip [/INST]The ring dip is an upper-body strength exercise performed on gymnastic rings. It targets the muscles of the chest, triceps, and shoulders, but is also quite taxing to the core. It is generally considered to be more difficult than dips performed on parallel bars. It is common in gymnastics training and CrossFit workouts, but is also a simple way to make dips more challenging for any strength athlete. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Explosive High Jump [/INST]The tuck jump is a vertical jump, an explosive lower-body exercise that is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the higher you'll be able to jump. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse Barbell Preacher Curls [/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>> Barbell pull-over to press [/INST]The barbell pull-over to press is a complex that combines two popular exercises into one sequence that works much of the upper body, particularly the chest, triceps, and serratus anterior muscles. It is commonly performed with an EZ-bar, but can also be performed with a straight bar or neutral-grip bar. Because the pull-over will determine the amount of weight you can use, 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 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>> Knee-in to V-out [/INST]The knee-in to V-out is a bodyweight abdominal exercise performed on the floor. It is similar to both the reverse crunch and the V-up exercise, but combines elements of both. It primarily targets the muscles of the rectus abdominis, or “six-pack” muscles. It can be performed for reps or time, either as part of an ab-focused workout or as a component 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>> Incline Cable Fly - Gethin Variation [/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>> Toe Touchers [/INST]The toe-touch is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or "six-pack" muscles in particular. 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>> Lying Cable Curl - Gethin Variation [/INST]The lying cable biceps curl is an isolation exercise that eliminates the possibility of using momentum from the lower body to raise the weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall squat [/INST]The wall squat is a bodyweight exercise targeting the quadriceps, as well as other muscles in the lower body and core. The lifter's back is flat against a wall, and the back slides down and up the wall during each rep. If you don't have a smooth wall to slide on, the exercise can also be performed with an exercise ball between the back and the wall. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Bear Crawl [/INST]The bear crawl is a popular bodyweight crawling exercise. While it looks simple, the 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>> AM Single Arm Row [/INST]The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. The bench is used for support during the rowing motion. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Natural Glute Ham Raise [/INST]The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Decline Press Sit-Up [/INST]The decline bar press sit-up is a core and upper body exercise targeting the lower abdominals and shoulders. </s> |
Subsets and Splits