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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine bench press [/INST]The Smith machine bench press is a machine-based movement targeting the chest. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest 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>> Slalom jumps [/INST]The slalom jump is an explosive bodyweight exercise that targets the lower body, including the quads, glutes, and hamstrings. Performed for reps, it also provides a serious cardiovascular challenge. 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>> Bear crawl hold [/INST]The bear crawl hold is a static variation of the bear crawl exercise performed for time. It looks simple, but it demands full-body tension and is taxing to the shoulders, core, and legs. It can be done as a full-body warm-up, as part of a bodyweight circuit or flow, or as a build-up to the traditional bear crawl. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline sit-up twist [/INST]The decline sit-up twist is a bodyweight core exercise that targets the obliques, as well as the rectus abdominis or "six pack" muscles. Sit-up variations are usually performed for moderate to high reps, such as 10-15 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>> AM Front Raise [/INST]The alternating dumbbell front raise is an isolation movement that targets the shoulders. By using one arm at a time, you can use more weight than when you use both arms at once. Bodybuilders use this exercise to zero in on the front shoulders, but the simple movement also makes it great for people new to lifting weights. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Box jump [/INST]The box jump is an explosive exercise that strengthens the muscles of the lower body, including the quads, glutes, calves, and hamstrings. They also develop power in the lower body while revving the heart rate. Box jumps can be performed for low reps to focus on strength and power, or for higher reps for metabolic conditioning. Most coaches recommend stepping down rather than jumping down between reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band front raise rear fly row combo [/INST]The band front raise rear fly row combo is a combination of three different shoulder exercises to build and strengthen the anterior, middle deltoids, and posterior portions of the shoulders. It requires a continuous loop band to provide constant, dynamic tension throughout the movement. In addition to the front and rear delts, this exercise works the arms, chest, back, and core, making it a great time-efficient shoulder burnout or accessory movement on an upper-body day. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing cable twist [/INST]The standing cable twist is a core exercise that targets the abdominals, particularly the obliques. Take care to perform it with control, as opposed to violent twisting which can injure the back. It is usually performed for moderate to high reps, at least 8-15 per side, as part of the core-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying hamstring stretch with band [/INST]The lying hamstring stretch with band is a simple way to stretch a chronically tight muscle group of the lower body. It is common in stretching and yoga classes but can also be performed individually as part of a warm-up, paired with movements in a workout, or as part of a cool-down or recovery strategy. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double-kettlebell front squat [/INST]The double-kettlebell front squat is a popular kettlebell movement performed while holding two kettlebells in the front-racked position. It targets the muscles of the lower body dynamically, and the muscles of the upper back and core isometrically. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell deadlift [/INST]The dumbbell deadlift is a movement that targets the hamstrings, glutes, and back muscles. While it can be performed all the way from the ground, in the style of a barbell deadlift, it is more often performed from the top down as a Romanian deadlift. The dumbbell deadlift can be performed in low rep ranges to build posterior strength, or for moderate to high reps to build muscle and endurance. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Stiff-Legged Dumbbell Deadlift [/INST]The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Incline Dumbbell 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>> Thigh abductor [/INST]The thigh abductor is a lower-body exercise that targets the muscles of the outer hips and glutes. 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>> Single-leg dumbbell Romanian deadlift [/INST]The single-leg dumbbell Romanian deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. The difference between a Romanian deadlift and a stiff-legged deadlift is the amount of knee bend. The knees are only slightly bent in a stiff-legged deadlift, while they bend more in a Romanian deadlift. Single-leg deadlifts are generally performed for low to moderate reps, such as 8-10 reps per set, with a focus on maximizing the hamstring stretch rather than moving heavy weight. If balance is a challenge, this movement is still very effective if performed while holding on to a stable object for support. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Dumbbell Flyes [/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>> Captain's chair knee raise [/INST]The captain's chair knee raise is a bodyweight exercise that targets the abs. It is performed on an apparatus that allows the forearms to rest on pads and the upright torso to hang freely. Knee raises are often performed for moderate to high reps, such as 8-12 reps or more, as part of ab-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell front raise and press [/INST]The dumbbell front raise and press combines two upper-body moves into one challenging sequence targeting the deltoid muscles. It's a simple way to boost your heart rate while getting a good upper-body pump, and is a natural fit in time-efficient upper-body or circuit training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm incline rear delt raise [/INST]The single-arm incline rear delt raise is an upper-body exercise targeting the posterior deltoids or shoulder muscles, as well as the postural muscles of the upper back. Training each side independently can help correct imbalances in size, strength, and shoulder stability. 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>> 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>> Hanging alternating single-leg raise [/INST]The hanging alternating single-leg raise is an exercise targeting the abs, but which also works the lats and hip flexors. Rather than performing both legs at a time, you lift one and alternate with each rep. Leg raises are often performed for moderate to high reps, such as 8-12 reps or more, as part of ab-focused training. However, this difficult variation may require some time to build up to those rep ranges. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell triceps extension [/INST]The single-arm dumbbell triceps extension is a popular exercise targeting the triceps one side at a time. It targets all three heads of the triceps, but when performed with the arm overhead, it can be especially effective at building the long head of the triceps. This exercise is usually performed for moderate to high reps, at least 8-12 reps per set, as part of the upper-body or 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>> Band overhead squat [/INST]The band overhead squat is a full-body, functional movement that works to build full-body strength and stability. It is a variation of the classic barbell exercise and can be used to train core strength and stability for Olympic weightlifting or CrossFit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Calf Raise Facing Hack Squat Machine - Gethin Variation [/INST]The reverse hack squat calf raise is a varation of the standing calf raise to target them in a different manner. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Narrow-stance hack squat [/INST]The narrow-stance hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, or as a muscle-building movement during lower-body training, and is usually performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner Superman with alternating high-five [/INST]The partner Superman with alternating high-five is an exercise in which both partners perform isometric holds for reps, high-fiving each other in between. It targets the muscles of the posterior chain, including the muscles of the glutes, spinal erectors, and upper back. It can be performed as part of a dynamic warm-up, or as part of a core or back-focused workout or finisher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Gorilla Squat [/INST]The gorilla squat is a bodyweight sequence that combines two reverse lunges and a bodyweight squat. It could also be performed with dumbbells, kettlebells, or other weights. It targets most of the muscles of the lower body, including the quads, glutes, and hamstrings. 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>> Side plank [/INST]The side plank is a popular isometric abdominal exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It is sometimes paired with the curl up and bird dog as the “McGill big three” for core strength and stability. It is performed for time and can work in a warm-up or in the core-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Split Squat with Dumbbells [/INST]The dumbbell Bulgaria split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Inverted Row [/INST]The Smith machine inverted row is a bodyweight exercise targeting the muscles of the lats (latissimus dorsi) and upper back, using the bar of the Smith machine to hang and pull from. You can change the bar height to customize the difficulty level and desired angle of the row. This variation is usually performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell forehead curl [/INST]The barbell forehead curl is a classic movement from the Golden Age of bodybuilding and is often associated with Dave "The Blond Bomber" Draper. The barbell is brought up to your forehead instead of to your chest, emphasizing the squeeze and peak contraction. It 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>> Dumbbell suitcase carry [/INST]The dumbbell suitcase carry is similar to a dumbbell farmer's carry, but only uses one dumbbell rather than two. This simple change provides a significant challenge to the abdominal muscles. 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>> Leg Pull-In [/INST]The reverse crunch is a popular exercise targeting the abdominals, particularly the lower half. It’s easy to perform on either the floor or a flat bench. Many lifters think of this as a companion to the crunch, which targets the upper abdominals more than the lower. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> World's greatest stretch [/INST]The world's greatest stretch is a popular movement that earned its name because it targets multiple parts of the body, including the hips, shoulders, and thoracic spine, in a single sequence. This makes it a great dynamic warm-up, post-workout stretch, or mobility work you can do anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell chest fly [/INST]The incline dumbbell chest fly is an upper-body exercise targeting the chest. Performing it at an incline helps to target the upper chest in particular, while limiting involvement of the shoulders. Fly variations 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>> Double crunch [/INST]The double crunch is a bodyweight exercise focused on the muscles of the core, the rectus abdominis or "six-pack" muscles in particular. It's a very simple exercise that involves "crunching" the knees and elbows toward each other using the abdominal muscles, while keeping the back flat against the ground. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent Over Shoulder Y [/INST]The lying rear delt Y works the shoulders, specifically the rear heads. The range of motion differs from the lying rear delt fly. At the midpoint, the arms and torso form a Y—hence the name. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Ab bicycle [/INST]The ab bicycle is a bodyweight movement that targets the muscles of the abs, the obliques and 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>> ACFT Low-handle trap bar deadlift [/INST]The low-handle trap bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. This specific exercise is part of the new Army Combat Fitness Test or ACFT. 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>> Seated EZ-bar shrug [/INST]The seated EZ-bar shrug is an exercise targeting the trapezius muscle, that V-shaped muscle that forms a triangle where the shoulders meet the neck. It is usually performed for moderate to high reps during an upper-body or shoulders and traps-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable V-bar push-down [/INST]The cable V-bar push-down is a popular gym exercise for targeting the triceps. It utilizes an angled bar, which can allow you to move heavier weights more comfortably than a straight bar or rope. 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>> Hanging leg raise with throw down [/INST]The hanging leg raise with throw down is a more advanced version of the hanging knee raise that utilizes a partner to make the movement more difficult. The partner pushes down at the top of each rep, forcing the lifter to "fight back" with their abs. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell lateral raise [/INST]The dumbbell lateral raise is a shoulder exercise that targets the medial or middle head of the deltoid muscle. It's a staple strength-training move and is a great option for accessory work on upper-body training days. It is usually performed for moderate to high reps, at least 8-12 reps, 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>> Bent-knee reverse crunch [/INST]The bent-knee reverse crunch is a popular bodyweight core exercise. It targets the lower portion of the rectus abdominis or "six-pack" muscles. It can be performed for time or reps as part of any ab-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Palms-out incline biceps curl [/INST]The palms-out incline biceps curl is an exercise targeting the biceps. It is largely similar to the incline dumbbell curl, but the palms-out position targets the long head of the biceps, which is responsible for the biceps "peak." This curl variation is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Sumo Deadlift High Pull [/INST]The kettlebell sumo deadlift high pull is a dynamic kettlebell exercise that focuses on the muscles of the posterior chain, including the hamstrings, glutes, traps, rear delts, and upper back. It can be done in lower reps for power or strength, or higher reps for conditioning and fat loss. It can also be a component of a circuit-style kettlebell workout, either for time or reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing dumbbell knee crunch- [/INST]The standing dumbbell knee crunch is a great way to train the abs while standing up. Additionally, the deltoids are worked because the lifter holds a pair of dumbbells overhead throughout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Rear-Delt Fly - Gethin Variation [/INST]The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. 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>> Lower back SMR [/INST]Lower back self-myofascial release (SMR) is a self-administered soft-tissue treatment, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the quadratus lumborum or spinal erector (erector spinae) muscles of the lower back, some people find they can cause this often painful and tight area to relax or "release." Lower back SMR is often accompanied by SMR on the glutes or piriformis muscles, or by stretches that target the piriformis or hips. However, some people find that SMR on the lower back can aggravate existing pain or injury, so be cautious when performing it. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Calf Press On A Hack Squat Machine - Gethin Variation [/INST]The hack squat calf raise is a variation of the standing calf raise to target them in a different manner than seated or fully standing. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing High Cable Curl - Gethin Variation [/INST]The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps 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>> Single-arm incline lateral raise [/INST]The single-arm incline lateral raise is an exercise targeting the lateral or medial head of the shoulder muscles. It is performed lying sideways on an incline bench set to around 45 degrees, which helps to increase the range of motion in the lift and enforce strict form. Because it targets such small muscles, this exercise is usually performed with light weight for 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>> Total Fitness Hamstring Slide [/INST]The hamstring slide is a bodyweight exercise targeting the hamstrings. Lying supine on a smooth surface, you bend your knees to pull both heels toward you. The sliding action requires a pad, cloth, or furniture sliders under the heel. These are considered more difficult than exercise ball hamstring curls, and are a great primer movement before heavy squats or deadlifts, or as an accessory movement later in a lower-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine bench press [/INST]The machine bench press is a machine-based exercise targeting the chest and upper body. It approximates the motion of a bench press, 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-based presses are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or chest-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>> Bent-arm barbell pull-over [/INST]The bent-arm barbell pull-over was a staple exercise of the "Golden Era" of bodybuilding and a favorite of Arnold Schwarzenegger himself. Done properly, the exercise targets the pecs, lats, and serratus anterior muscles. Old-school bodybuilders would perform them with light weights for sets of 20 between sets of heavy 20-rep squats, but pull-overs are more popular today in moderate rep ranges, such as 8-12 reps per set, as part of an upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Neutral-grip pull-up [/INST]The neutral-grip pull-up is a multijoint bodyweight exercise in which the reps are performed with the palms facing one another. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core. 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>> High-to-low cable chest fly [/INST]The high-to-low cable chest fly is an isolation movement that uses a cable stack to target the lower 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>> Single-arm kettlebell thruster [/INST]The single-arm kettlebell thruster is a popular kettlebell movement that combines a kettlebell front squat with a kettlebell press. It is preceded by a clean at the start of each set, and you can perform a clean between each rep if you choose. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a kettlebell combination or complex. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Bulgarian split squat [/INST]The dumbbell Bulgarian split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. Overloading the movement with dumbbells usually presents less of a balance challenge than putting a barbell on the back. Dumbbell split squats are usually performed for moderate to high reps, such as 8-12 reps per leg, but they are also effective done with heavier weights in lower rep ranges. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Otis-up- [/INST]The Otis-up is a weighted exercise focusing on the abdominal muscles and the shoulders to a lesser degree. It primarily targets the rectus abdominis or "six-pack" muscles, but also involves the obliques and deep core muscles. It is normally performed on a decline bench holding a weight plate, but can also be performed with a dumbbell, kettlebell, or other weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench barbell roll-out [/INST]The bench barbell roll-out is a challenging exercise targeting the abdominals. It is similar to using an ab roller, but using a barbell allows for a wider grip. Placing the knees on a bench rather than the floor makes the move more difficult by increasing the challenge to the upper body. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Hanging Toes-To-Bar [/INST]The hanging toes-to-bar is an advanced abdominal exercise in which the lifter touches their feet to a pull-up bar. There are many ways to perform this movement: strict or swinging, arms completely straight or slightly bent, legs straight or bent, each providing unique benefits and challenges. Initially, it may be a difficult move to do for a single rep, but once you build the requisite core, lat, and shoulder strength, it can be performed for higher reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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>> Single-arm bench dumbbell 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>> Power clean [/INST]The power clean is a full-body movement in which the bar is pulled from the floor and caught in the front rack position in three pulls or phases. The bar is received in the "power" position, with the hips higher than a full-depth squat position. The power clean can be used as a component of the clean and press or clean and jerk, but is also a valuable lift to build explosive power and strength. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-Up - Gethin Variation [/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>> Paul Carter Back Squat [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Over bench jump [/INST]The over bench jump is a plyometric exercise requiring only a weight bench to perform. It improves jumping ability and athleticism while burning a lot of calories. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plank reach [/INST]The plank reach is an exercise targeting the entire core, particularly the oblique muscles. It resembles a plank exercise, but the primary difference is that the lifter extends their arms forward, one at time. The core, especially the obliques, must work hard to maintain stability. It can be performed for time, with holds in the reaching position, or for reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Flat Bench Lying Leg Raise - Gethin Variation [/INST]The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. 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>> Standing hip circle [/INST]The standing hip circle is a bodyweight exercise targeting the hips and abductor muscles. It is a classic way to "limber up" after sitting for a long period or before a lower-body workout or sports. It requires no equipment and can be helpful for everyone from beginners to advanced fitness enthusiasts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Lateral Lunge [/INST]The lateral lunge is a lower-body bodyweight movement that works the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weights. It is often performed for reps as part of a dynamic warm-up or mobility routine but can also work in a circuit or other workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench oblique crunch [/INST]The bench oblique crunch is an exercise that targets the obliques, the muscles running alongside the rectus abdominis. The range of motion is fairly small, but it still does a great job of working these hard-to-isolate muscles. Like most crunch variations, it is usually performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Dumbbell Shrug [/INST]The standing dumbbell shrug is a popular movement to build and strengthen the trapezius muscles. It’s a often trained on a bodybuilding-style shoulder or back training day, but can also work well in full-body or strength-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell sumo deadlift high pull [/INST]The kettlebell sumo deadlift high pull is a dynamic kettlebell exercise that focuses on the muscles of the posterior chain, including the hamstrings, glutes, traps, rear delts, and upper back. It can be done in lower reps for power or strength, or higher reps for conditioning and fat loss. It can also be a component of a circuit-style kettlebell workout, either for time or reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball push-up [/INST]The medicine ball push-up is a simple way to make a classic bodyweight exercise more difficult. It targets all the same muscles as the push-up: chest, triceps, shoulders, upper back, and core. The addition of the medicine ball adds a degree of difficulty and can increase chest and triceps activation. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm band kick-back [/INST]The single-arm band kick-back is an isolation exercise that targets the triceps. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell front squat [/INST]The barbell front squat is a compound movement that emphasizes building the lower-body muscle groups. With the barbell racked in front of the body on the anterior delts, the front squat emphasizes the quads and glutes, but also upper back and core strength to remain upright. Front squats can be trained as an alternative to back squats, as an accessory movement for either squats or deadlifts, or for strength and muscle on their own. Many lifters and athletes prefer them to back squats, although they can be uncomfortable and difficult to learn at first. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline anti-gravity shoulder press [/INST]The incline anti-gravity shoulder press is an upper-body exercise targeting the shoulders and upper back. It works the rear delts and upper-back muscles isometrically to hold the weight up, while dynamically training the lateral and front delts. Because of the challenge of holding the weight up, this press variation is usually performed with relatively light weights for moderate reps, such as 8-12 reps per set or more, as part of upper-body or shoulder training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable straight-bar push-down [/INST]The cable straight-bar push-down is a popular gym exercise for targeting the triceps. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Deficit Kettlebell Stiff-Legged Deadlift [/INST]The kettlebell deficit deadlift is a more advanced version of the kettlebell deadlift movement that is performed standing on steps or boxes. It can be done to build strength or hip mobility for squats or deadlifts, in high reps or in more traditional strength and muscle-focused rep ranges. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Front-To-Back Squat [/INST]The barbell front squat to back squat is a complex that combines two fundamental barbell squat movements with a press in between to build overall strength, coordination, and endurance. This combo hits every muscle in the lower body, but also seriously challenges the upper-body musculature to control and transition the weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg lying leg curl [/INST]The single-leg 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. 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>> King Maker 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>> Donkey Calf Raise - Gethin Variation [/INST]The donkey calk raise is a strength and muscle-building exercise focused on the muscles of the lower leg, most prominently the gastrocnemius muscle. While traditional donkey calf raises involved either a specific machine or carrying another person on one's back, this method uses a weight belt. It can be done in traditional muscle-building rep ranges, or for higher reps 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>> Dumbbell hang snatch [/INST]The dumbbell hang snatch is an explosive exercise that builds full-body power and targets the muscles of the hips, back, and shoulders. Performing the movement from the hang position, rather than from the ground, emphasizes explosive hip and upper-body power. It can be performed for low reps with a focus on power and speed, or for higher reps to build muscle or as part of a metabolic conditioning circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball V-up [/INST]The exercise ball V-up is a popular movement to target the abdominal muscles, particularly the rectus abdominis or "six-pack" muscles. It involves passing an exercise ball or yoga ball back and forth between the hands and feet while performing V-ups. It can be performed for reps or time as part of any ab-focused workout or bodyweight circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pullups [/INST]The pull-up is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of “relative strength” which is strength in relation to bodyweight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-grip hands-elevated push-up [/INST]The close-grip hands-elevated push-up is a variation on the classic push-up where the hands are placed on a bench or other elevated surface. Having the hands higher than the feet makes it easier than close-grip push-ups on the floor, but also puts the emphasis more on the triceps. It can be used as a substitute for floor push-ups or close-grip push-ups, or as a mechanical dropset after maxing out on floor push-ups. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing side bend stretch [/INST]The standing side bend stretch is a stretching exercise targeting the obliques, the muscles that run along the side of the core. It is a common inclusion in dynamic warm-ups for the upper body, but can also be performed to help "limber up" for lifting or athletics anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbells-together incline bench press [/INST]The dumbbells-together incline bench press is an exercise targeting the pectoral muscles, particularly the upper pecs. Squeezing the dumbbells together forces the chest muscles to work hard during the entire press. This press variation 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>> Ab Wheel Roll-Out - Gethin Variation [/INST]The ab wheel roll-out is an exercise targeting the abdominals, often with an inexpensive wheel device with a handle on either side. Many trainers and strength coaches claim it's one of, if no the best exercise for developing strength in the midsection. Beginners may have to start with a limited range of motion or just wheel planks. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine drag curl [/INST]The Smith machine drag curl is a biceps-focused exercise using the bar in a Smith machine. It is usually trained in moderate to high reps, at least 8-15 reps per set, and can work in the biceps-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 groin stretch with band [/INST]The lying groin stretch with band is a simple way to stretch a chronically tight muscle group of the lower body. It is common in stretching and yoga classes but can also be performed individually as part of a warm-up, paired with movements in a workout, or as part of a cool-down or recovery strategy. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted pull-up [/INST]The weighted pull-up is a more advanced variation of the pull-up exercise in which the lifter adds extra weight to their body. Options for adding weight include a dip belt, weighted vest, chains, a dumbbell placed between the feet or legs, or looping a kettlebell over the foot. Like other pull-up variations, the weighted pull-up builds strength and muscle in the upper back, biceps, and core. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell spell caster [/INST]The dumbbell spell caster is an exercise that primarily targets the abdominal muscles such as the obliques. However, it also works shoulders, back, hips, and legs, and demands all of those muscles work together in a coordinated motion. It is usually performed with relatively light weights for moderate to high reps, at least 8-12 reps per side. Make sure to only use a weight you can control. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner plank band row [/INST]The partner plank band row is an abdominal exercise where two partners perform single-arm planks while pulling on the opposite ends of an exercise band. This technique can be done for time or reps in any ab-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Narrow-stance squat [/INST]The narrow-stance squat is an exercise that targets the lower body with an emphasis on the quads. Many people will find they can't go as deep in a narrow-stance squat as with a wider squat, which is normal. The narrow-stance squat can be performed for time or reps in any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench dip [/INST]The bench dip is a highly effective exercise for building the triceps. The resistance comes from the body itself, rather than added weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Drag curl [/INST]The drag curl is a biceps exercise that attempts to remove the influence of the front deltoids on the classic curl. With the elbows kept back, the barbell "drags" up the torso. It is usually performed for moderate to high reps, such as 8-15 reps per set, as part of an upper-body or arms-focused workout. </s> |
Subsets and Splits