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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 throw [/INST]The Smith machine bench press throw is an exercise that helps develop pushing power that carries over to the traditional bench press. It involves pushing a relatively light weight (such as 30-50 percent of your 1RM) explosively and actually letting go at the top of the rep. It can work as power or speed-style training in a strength or athleticism-focused workout plan. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Front Plate Raise [/INST]The plate front raise is a variation of the dumbbell front raise where the lifter holds a weight plate between two hands, rather than using a dumbbell, barbell, or other weight. It can provide variety in a shoulder-focused muscle-building workout, or as part of an upper body or full-body circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Ab Tuck [/INST]The hollow-body knee tuck is a bodyweight abdominal exercise performed on the floor. It is similar to both the hollow-body hold and the knee tuck or reverse crunch, combining 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>> Bird dog- [/INST]The bird dog is a core exercise designed to help strengthen and stabilize the posterior chain. It involves lifting an opposite-side arm and leg while in a bent-leg tabletop position. It is most commonly performed as part of a dynamic warm-up, or for mobility and muscle activation anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline barbell shoulder protraction [/INST]The incline barbell shoulder protraction is an upper-body movement that targets strength and mobility in the scapula or shoulder blades. This can help increase pressing strength and prevent injury. It also helps develop the serratus anterior, an often-neglected muscle around the ribcage that can aid in shoulder health and upper-body muscle definition. 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 Dumbbell Reverse Lunge [/INST]The dumbbell reverse lunge is a great single-leg movement that strengthens and builds the quads, hamstrings, and glutes. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> One-Arm Long Bar Row [/INST]The single-arm landmine bent-over row is a barbell exercise focused on the muscles of the middle back, such as the lats (latissimus dorsi) and rhomboids. It also targets the biceps and grip. It utilizes a landmine device which anchors one end of the barbell near the ground, but could also be approximated by placing the barbell in the corner of a room. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sphinx push-up [/INST]The sphinx push-up is a difficult variation of the push-up that ends with the forearms on the ground in front of the body, rather than with the chest on the ground. It puts more stress on the triceps than traditional push-ups. It can be performed for time or reps in any bodyweight workout or during any arms-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>> Partner medicine ball sit-up [/INST]The partner medicine ball sit-up is a more difficult version of the traditional abdominal exercise. Two partners pass a medicine ball back and forth at the top of each rep, so each one must alternate a weighted rep with an unweighted rep. This technique can be done for reps or time in any ab-focused workout, in an "I go, you go" format. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Military Press - Gethin Variation [/INST]The military press is a compound movement used to build size and strength in the shoulders. It was once contested as a fourth powerlift, but is rarely competed anymore. However, being able to press a significant weight overhead remains a popular marker of upper-body strength. The military 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>> Hammer Curls [/INST]This curl is performed simultaneously with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hex Bar Deadlift - Gethin Variation [/INST]The hex bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. The bar is held with a parallel (palms in) grip outside of the legs. It is biomechanically different from a barbell deadlift in that it lines up with a lifter’s center of gravity, rather than placing it in front of their body. The trap bar deadlift can be trained in traditional strength and muscle-focused rep range, or for higher reps. It activates all of the same muscle groups as conventional or sumo deadlifts, including the glutes, quads, hamstring, 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>> Dumbbell V-Sit Cross Jab [/INST]The dumbbell V-sit cross jab is a hybrid movement that trains the abdominal and shoulder muscles simultaneously. It can address multiple muscle groups in a time-efficient muscle-building or circuit-style workout, while also providing a cardiovascular challenge. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS 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>> Partner Flat-Bench Back Extension [/INST]The partner bench back extensionis a clever way to perform this exercise, which works the spinal erectors in the lower back. There are machines and angled apparatus that allow this exercise to performed solo; but, lacking those, all you need is a bench and a workout partner. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternate Hammer Curl [/INST]The alternating hammer curl is performed with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell roll-out [/INST]The barbell roll-out is an abdominal exercise that utilizes a barbell in the place of an ab roller. It is best performed with a barbell that has rotating collars, and is considered more difficult than other ab roller variations. Many lifters may not be able to perform a single rep at first, but once they can perform these for reps, they'll be rewarded with a seriously strong core. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine Shoulder (Military) Press [/INST]The machine shoulder press is an upper body exercise targeting the deltoids. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner lying leg raise with throw down [/INST]The partner lying leg raise with throw down is a core exercise in which one partner performs a leg raise while the other partner pushes their legs back down. The partner performing the exercise has to use core strength and stability to keep their legs from falling to the ground. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Neutral-grip dumbbell bench press [/INST]The neutral-grip dumbbell bench press is a variation on a classic chest-building exercise where the palms face each other instead of forward. This shift puts the elbows closer to the sides, placing more emphasis on the triceps, and perhaps also the inner chest. The neutral-grip press can be performed in lower reps for strength or higher reps for muscle growth. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band good morning- [/INST]The band good morning is an exercise targeting the hamstrings and glutes. It is often performed in powerlifting-style training for high reps, or in the place of barbell good mornings. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell V-sit cross jab- [/INST]The dumbbell V-sit cross jab is a hybrid movement that trains the abdominal and shoulder muscles simultaneously. It can address multiple muscle groups in a time-efficient muscle-building or circuit-style workout, while also providing a cardiovascular challenge. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Feet-elevated push-up on ball [/INST]The feet-elevated push-up on ball is a variation on the push-up, a bodyweight standard. The feet are elevated on a ball to align the body parallel to the floor and provide a greater stabilization challenge. This makes it more difficult than push-ups on the floor, but also puts more emphasis on the shoulder muscles. It can be a challenging non-gym substitute for incline presses, or as a burnout movement for a chest or shoulder workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-grip EZ-bar curl [/INST]The close-grip EZ-bar curl is an exercise targeting the biceps, particularly the long head. The main difference between this exercise and standard EZ-bar curls is that the hands are positioned closer together on the bar. 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>> Single-leg stiff-legged deadlift to row [/INST]The single-leg stiff-legged deadlift to row takes two popular strength moves and combines them into one full-body blaster. Between the deadlift and the row, you'll target the glutes, hamstrings, quads, back, and biceps. Because balance can be a challenge, this movement is usually done with relatively light weights 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>> Side-lying leg adduction scissor [/INST]The side-lying leg adduction scissor is a dynamic core exercise that combines the isometric hold of a side-lying leg lift with leg adductions to further challenge the core and adductors. It targets multiple muscles of the core, primarily the rectus abdominis or "six-pack" muscles. It can be performed for time or reps in the ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Traveling thigh killa [/INST]The traveling thigh killa is a challenging lower-body bodyweight exercise that builds muscular endurance with a series of hops forward and backward, as well as 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>> Seated Calf Press - Gethin Variation [/INST]The machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set, and occasionally for very high burnout-focused sets of 50-100 total reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip EZ-bar curl [/INST]The reverse-grip EZ-bar curl is an exercise targeting the biceps and forearms. Because grip strength is a limitation with this move, it is often performed for moderate to high reps 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>> Feet-elevated plank on ball [/INST]The feet-elevated plank is a variation on the straight-arm plank, a bodyweight standard. The feet are elevated on a ball to align the body parallel to the floor and provide a greater stabilization challenge. This makes it more difficult than straight-arm planks on the floor, but also puts more emphasis on the shoulder muscles. It is often used as a shoulder and core warm-up, or as a burnout movement for a chest or shoulder workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight squat [/INST]The bodyweight squat is a fundamental exercise that strengthens the quads, glutes, and hamstrings. It can be performed as part of a dynamic warm-up, for time or reps during a workout, or for hip and spine mobility any time. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness 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>> Ab wheel roll-out [/INST]The ab wheel roll-out is an exercise targeting the abdominals using an inexpensive wheel device with a handle on either side. Many trainers and strength coaches claim it's one of the best exercises 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>> Seated rear delt fly [/INST]The seated rear delt fly is an upper-body exercise that targets the real deltoid of the shoulder. By performing the movement seated, it eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated wide-grip curl to close-grip curl [/INST]The seated wide-grip curl to close-grip curl is a variation on the classic seated dumbbell curl. It is thought that wide-grip curls target the inner head of the biceps more, while close-grip curls target the outer head or peak. This variation allows you to get the benefits of both. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Spider lunge stretch [/INST]The spider lunge stretch is a lower-body stretch targeting the hips, groin, and quads. It can be part of a dynamic warm-up or mobility work performed anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bouncing lunge [/INST]The bouncing lunge is a bodyweight movement targeting the quads. It can be performed either for time or reps, and is often included as part of a fat-loss or athleticism-focused circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Rear-Delt Fly [/INST]The seated rear delt fly is an upper-body exercise that targets the real deltoid of the shoulder. By performing the movement seated, it eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Hammer Curls [/INST]This curl is performed simultaneously with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm cable front raise [/INST]The single-arm cable front raise is an isolation exercise targeting the anterior and medial deltoids or shoulder muscles. The single-arm version of this movement allows you to focus on each side independently. Because grip will be a limitation, 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>> V-sit with overhead triceps extension [/INST]The V-sit with overhead triceps extension is a hybrid movement that trains the abdominal and triceps muscles simultaneously. It can address multiple muscle groups in a time-efficient muscle-building or circuit-style workout, while also providing a cardiovascular challenge. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide-grip bench press [/INST]The wide-grip bench press is a compound exercise targeting the chest and, to a lesser extent, the triceps. The main difference between this exercise and the standard bench press is that the hands are placed farther apart on the bar. Many lifters find they can handle more weight going wide than with narrower grips, although it's also worth noting that plenty of banged-up lifters have said benching with a wide grip may also have contributed to their shoulder injuries and pain. The wide-grip bench is often used as a chest-building movement in chest or upper-body workouts, or as an accessory movement for the traditional bench press. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 3/4 sit-up [/INST]The 3/4 sit-up is a bodyweight exercise focused on the muscles of the core. It is similar to a sit-up, but stops short of the top position. This keeps constant tension on the abs, making it more difficult than traditional sit-ups. It can be performed for time or for reps, with the feet anchored or free, 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>> Reverse-Grip Cable Triceps Pushdown - Gethin Variation [/INST]The reverse-grip cable straight-bar push-down is a twist on the popular cable straight-bar push-down. The difference has to do with how the hands are positioned holding the bar: the palms facing up rather than down. Because grip will be a limiting factor, this movement is usually performed for moderate to high reps, such as 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>> Plate shoulder circle big to small [/INST]The plate shoulder circle big to small is an exercise targeting the shoulder complex. Typically, this is considered a warm-up move rather than a working exercise. It warms up the shoulder joint and works small and hard-to-attack muscles such as the rotator cuff group. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing band biceps curl [/INST]The standing band biceps curl is an arm-focused exercise using a band for resistance. This variation is usually performed for moderate to high reps as part of an arms-focused or upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating lunge jump [/INST]The alternating lunge jump is an explosive bodyweight exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. It can be performed for time or reps in power training, and is also effective in any fat-loss or athleticism-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suspended push-up [/INST]The suspended push-up is a bodyweight pushing exercise performed on a suspension strap system or gymnastic rings. It targets the chest, shoulders, and triceps, but is also challenging to the core and upper back. It can work in traditional strength and muscle-building 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>> Reverse-grip bench press [/INST]The reverse-grip bench press is a popular barbell exercise targeting the chest, triceps, and forearms. The main difference between this exercise and the standard bench press is that the grip is underhand, not overhand. This helps target both the upper chest and the triceps. This lift can feel awkward at first, so go light and don't be afraid to use a spotter. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Flat Bench Leg Raise [/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>> Bent-over dumbbell rear delt row [/INST]The bent-over dumbbell rear delt row is a popular upper-body exercise that targets the muscles on the backside of the shoulder joint, specifically the medial and rear heads of the deltoid. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Skip [/INST]The skip is an exercise that builds power and explosiveness in the legs. It's commonly performed by children and in gym classes, but is also great for working the legs and hip flexors, making it a favorite warm-up for athletes who need to explode vertically. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell crunch [/INST]The dumbbell crunch is a more difficult version of a highly popular abdominal movement. The simple addition of a weight makes the crunch far more difficult, providing a different stimulus to the core during training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell lateral hop [/INST]The dumbbell lateral hop is an explosive exercise that targets the muscles of the hips and legs. Adding dumbbells adds a challenge to the core, as well. Because balance can be a challenge, it is usually performed with relatively light weights, often as a component of fat-loss or athletic training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Superman- [/INST]The Superman is a bodyweight exercise that consists of isometric holds in an extended spine position. 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 for muscle activation or mobility anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine 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>> Medicine ball partner twist [/INST]The medicine ball partner twist is a plyometrics exercise targeting the core muscles, particularly the obliques. You and a partner stand back to back and rotate in unison to pass a medicine ball back and forth on alternating sides. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jumping rope [/INST]Jumping rope is a classic conditioning exercise that is popular with everyone from children to boxers to CrossFit athletes. It targets many different muscles, including the calves, glutes, shoulders, and upper back, and is great for everything from fat loss to improving overall athletic performance. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Dumbbell Step-Up [/INST]The dumbbell step-up is a great exercise for building lower-body strength and power. The dumbbell version is better for intermediate and advanced lifters than beginners, who should begin by performing these unweighted. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-Over Dumbbell Row - Gethin Variation [/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>> Machine Preacher Curls [/INST]The machine preacher curl is an isolation exercise targeting the biceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sit-up with single-arm overhand throw [/INST]The sit-up with single-arm overhand throw is an exercise targeting the core muscles, but the inclusion of the throw also brings in other upper-body muscles. When you come to the top of the sit-up position, you throw a medicine ball using one arm to a partner who then throws it right back to you to be caught with both hands. 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>> 30 Shoulder Tap [/INST]The shoulder tap is an exercise targeting the abdominals and core. The basic stance matches the top of a push-up position. From there, one hand is raised to tap its opposing shoulder. A tap with each hand to each opposing shoulder equals one rep. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Walking lunge [/INST]The walking lunge is a lower-body exercise that targets the glutes, quads, and hamstrings while challenging stability and balance. It can be performed for reps, time, or distance in the lower-body portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable overhead triceps extension [/INST]The cable overhead triceps extension is a cable exercise performed in a seated position, targeting the triceps muscles. While it hits all three heads of the triceps, the overhead position helps to target the long head in particular. 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>> Hack squat calf raise [/INST]The hack squat calf raise is a variation of the standing calf raise performed in a hack squat machine. This allows for heavy loading, but also shoulder comfort from the pads of the hack squat. Calf raise variations are often performed for relatively high reps, such as 10-20 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline leg lift [/INST]The decline leg lift is a popular bodyweight core exercise targeting the rectus abdominis or "six-pack" muscles, particularly the lower abs. It can be performed for time or for reps as part of the core-focused portion of any workout or circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Kneeling Biceps [/INST]The kneeling concentration curl allows you to target the biceps without having the ability to use momentum from the rest of your body to move the weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Bulgarian split squat [/INST]The barbell Bulgarian split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. It is easier to overload with the barbell than when using dumbbells. If balance is an issue, consider using a Smith machine or holding dumbbells at your side instead. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm side deadlift [/INST]The single-arm side deadlift is a compound exercise that strengthens the glutes, quads, hamstrings, back, and core. It has more of a core stability and anti-rotational component than other deadlift variations. The side deadlift is usually done for low to moderate reps, such as 5-8 reps per side, with a focus on posture and movement quality. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side plank lateral raise [/INST]The side plank lateral raise is an exercise that combines an isometric side plank hold with a dumbbell raise to target both the core and the shoulders. You probably won't be able to use much weight without disrupting your balance, but even at light weight, this is a movement that can help address multiple muscle groups in a time-efficient workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double Kettlebell Push Press [/INST]The double-kettlebell push-press is a popular kettlebell movement that involves performing a press with help from the muscles of the lower body. It is preceded by a double clean at the start of each set, and optionally you can perform a clean between each rep. 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>> Calf Press On The Leg Press Machine [/INST]The leg press calf raise is an exercise that uses the leg press machine to work the calves. With the toes and balls of your feet on the platform but heels off, you push forward to work the calves. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Straigh-Bar Curl Superset [/INST]The seated wide-grip curl to close-grip curl is a variation on the classic seated dumbbell curl. The variation is that the range of motion changes in alternating fashion—one more traditional, one where you’re bringing the weight in more from the side. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell reverse lunge [/INST]The dumbbell reverse lunge is a popular lower-body movement that targets the muscles of the quads, glutes, hamstrings, and hips. It also works the core and upper-back muscles to maintain posture while the lower body moves. Lunge variations are often performed for moderate to high reps, such as 8-12 reps per leg or more, as part of the lower-body portion of a workout. If this movement hurts your knees, try performing split squats instead. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Push-up [/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>> 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>> 30 Cable Rope Oblique Crunch [/INST]The kneeling cable oblique crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the obliques and rectus abdominus or "six-pack" muscles, but also strengthens the deep core muscles. It is most commonly performed for 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>> Standing cable leg curl [/INST]The standing cable leg curl is an isolation exercise for the hamstrings. It is often used as a variation of leg curl machines and for working each side independently. It is usually performed for moderate to high reps, at least 8-12 reps per set, 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>> 30 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>> Double-bar roll-out chest fly [/INST]The double-bar roll-out chest fly is a chest exercise that utilizes two rotating barbells as "handles" for a chest fly. It targets the muscles of the chest, but is also an intense core workout. It's a tough movement that is usually performed in the 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>> Smith machine shrug [/INST]The Smith machine shrug is an upper-body exercise targeting the traps (trapezius muscles). It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of shoulder or trap-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball squat and twist [/INST]The exercise ball squat and twist is a combination exercise targeting the quads, but also the obliques because of the twisting motion with each repetition. The exercise ball is held close to the chest throughout. Because it is a lightweight movement, it is usually performed for high reps or for time, and can be a great part of a bodyweight and exercise ball circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Calf Press [/INST]The standing calf raise is a popular movement to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. When unweighted, it is usually performed for high reps or for time. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine chest fly [/INST]The machine chest fly 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>> Alternating standing glute stretch [/INST]The alternating standing glute stretch focuses on improving lower-body mobility and flexibility, particularly in the hips and glutes. It involves performing a partial squat in a "figure 4" position. It can be performed as part of a lower-body warm-up or done post-workout to help combat tightness and soreness. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sit-up [/INST]The sit-up is a popular bodyweight exercise focused on the abdominal muscles. It has also been used as part of military, tactical, and scholastic fitness tests for many years. It can be performed for time or reps, with the feet anchored or free, on flat ground or a bench. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> PJR pull-over- [/INST]The PJR pull-over is a triceps-focused version of the pull-over exercise, usually performed on either a flat or slightly inclined bench. The low position of the movement stretches the triceps—particularly the long head of the muscle—while the top position is a triceps press that contracts all three heads. It can be done in any type of strength or muscle-focused workout, in traditional muscle-building rep ranges, such as 8-12 reps, 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>> Stiff-Legged Deadlift [/INST]The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Broad jump [/INST]The broad jump is an explosive lower-body exercise. It is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the farther 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>> Weighted Push-Up [/INST]The plate-weighted 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. You can balance a plate on your upper back yourself, but it's easier and safer to have someone else put it there. If you stack a few plates up, be sure to have a spotter close at hand. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm inverted row [/INST]The single-arm 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. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Butterfly crunch [/INST]The butterfly crunch is a popular bodyweight exercise that targets the rectus abdominis, or "six-pack" muscles. It gets its name from the position of the elbows and knees, both of which are bent out like wings. It can be performed for time or reps as part of any abs-focused circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing cable low-to-high twist [/INST]The standing cable low-to-high twist is a core exercise targeting the upper abdominals and the obliques. Take care to perform it with control, as opposed to violent twisting which can injure the back. It is usually performed for moderate to high reps, at least 8-15 per side, as part of the core-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seesaw lunge [/INST]The seesaw lunge is a bodyweight exercise that combines both the forward and the reverse lunge. It can also be performed holding dumbbells or other weights. 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>> Narrow-stance leg press [/INST]The narrow-stance leg press is a machine-based exercise that targets the muscles of the legs. It emphasizes the quads, particularly the muscles of the outer quads and hips. It is often used as an accessory for squats, or as a muscle-building movement during lower-body training when 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>> Lying Hamstring Curls - Gethin Variation [/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>> Copenhagen plank [/INST]The Copenhagen plank is an advanced version of the side plank performed with one foot on a bench and the other foot hovering under it. This exercise targets the same muscles as the side plank, including the obliques, shoulders, and lateral hips, but places extra emphasis on the adductors and is more difficult than side planks on the floor. Most lifters will need to progress to this version after mastering the basic side plank or feet-elevated side plank first. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Southpaw sprawl with push-up [/INST]The southpaw sprawl with push-up is a full-body movement that combines elements of a plank and a sprawl, with the addition of a push-up. It also has a rotational component, with a jumping leg-cross and torso twist in a straight-arm plank position. It is a challenging move that trains balance, core strength, and many muscle groups, making it work well in a time-efficient bodyweight circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying cable lateral raise [/INST]The lying cable lateral raise is an isolation exercise that targets the medial or middle deltoid muscle of the shoulders. It is most common in muscle-building shoulder or upper-body workouts, usually in higher rep ranges of at least 8-12 reps per set. </s> |
Subsets and Splits