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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline bar press sit-up [/INST]The decline bar press sit-up is a weighted core exercise targeting the abdominal muscles, particularly the lower abs. It also challenges the shoulders and upper back to move the weight. Weighted sit-up variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the core-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing concentration curl [/INST]The standing concentration curl is a variation on the more common seated concentration curl, which is a staple of bodybuilding arm routines. It can serve as a substitute for preacher curl variations if a preacher bench is unavailable and is also a classic way to focus in on the biceps peak. It is usually performed for moderate to high reps, such as 8-10 reps per set, with a focus on strict form and controlled tempo. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated dumbbell biceps curl [/INST]The seated dumbbell biceps curl is a popular exercise for building bigger biceps. While curls can effectively be performed standing as well, performing them seated can enforce strict form and perhaps boost the mind-muscle connection. Like most curl variations, these are usually performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell row to triceps kick-back [/INST]The dumbbell row to triceps kick-back is a dumbbell complex that combines two movements that collectively target the muscles of the lats (latissimus dorsi), upper back, and triceps. It also isometrically targets the core, hamstrings, and glutes. It is usually performed one rep of each movement at a time, although you could perform more reps of each, or increase the reps in successive rounds (e.g., 1 rep in round 1, 2 reps in round 2, etc.). No matter how you structure the sets and reps, it is a time-efficient way to hit two crucial upper-body muscles in any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell sumo squat [/INST]The kettlebell sumo squat is a lower-body movement emphasizing the muscles of the hips, glutes, and quads. It shares attributes with both the kettlebell deadlift and the goblet squat, but is usually performed with a wider stance and the feet pointed more outward, similar to a sumo deadlift. Its unique stance helps the lifter keep an upright torso, as well as emphasize stretching the hips and adductor muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Burpee to pull-up [/INST]The burpee to pull-up is a variation of the bodyweight burpee in which the jump at the top of each rep leads into a jumping pull-up. It is popular in circuit-style and metcon workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell seated box jump [/INST]The dumbbell seated box jump is an explosive exercise that builds the quadriceps as well as overall lower-body strength and explosiveness. All you need is a box, a bench, and a light dumbbell. Performing it from a seated position eliminates the stretch reflex in the lower body, forcing you to generate more power. This is an advanced move, so consider starting off with box jumps or squat jumps before progressing to this. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball ninja [/INST]The medicine ball ninja is a dynamic medicine ball movement that challenges both the upper and lower body, while also elevating the heart rate. It's a great movement to include in medicine ball or bodyweight circuit training to increase fatigue and burn serious calories while hammering the muscles of the legs. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Squat Isometric Hold [/INST]The 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, but can also be the main lower-body movement in a workout. It is often 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>> Paul Carter Leg Extension [/INST]The leg extension is an isolation exercise for the quads. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell walking lunge [/INST]The barbell walking lunge tests your ability to maintain balance while challenging the quads, glutes, and hamstrings as well as the core muscles. Using a barbell allows you to overload the exercise. It can be performed for moderate reps, such as 8-15 per set or across the gym, or for higher reps as a conditioning and mental toughness challenge. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell deadlift [/INST]The kettlebell deadlift is a foundational movement in kettlebell training. It's often taught as a buildup or regression to the kettlebell swing, as well as to instruct the "hip hinge" motion in a more approachable manner than with a barbell. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Back Flyes - 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>> 30 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>> Tire flip [/INST]The tire flip is an exercise that works the entire body, starting from a deadlift position and ending with a giant tire being flipped over. Each flip moves the tire farther in one direction until a set has been completed. It can be performed for time or reps as part of a functional fitness or athleticism-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band low-to-high twist [/INST]The band low-to-high twist is a core exercise targeting the upper abdominals and the obliques. Take care to perform it with control, as rapid, uncontrolled twisting can injure the spine. 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>> Exercise ball rear delt fly [/INST]The exercise ball rear delt fly is a dumbbell exercise targeting the rear heads of the shoulders, as well as the muscles of the upper-middle back. Lying prone on an exercise ball offers support to perform the movement. It is generally performed for moderate to high reps as a 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 rope hammer curl [/INST]The cable rope hammer curl is a popular arm-focused exercise performed with a rope handle attached by a cable to a weight stack. It uses a neutral (palms facing one another) grip, which targets the forearms and brachialis muscles in addition to the biceps. Because grip is a limitation, 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>> Plank Push-Up [/INST]The plank up-down is a variation of the plank push-up that ends in an elbow plank rather than with the chest on the ground. It involves transitioning between the two positions one arm at a time, rather than two. It puts more stress on the triceps and core than traditional planks. It can be performed for time or reps in any bodyweight workout or during 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>> Decline Push-Up [/INST]The feet-elevated push-up is a variation on the push-up, a body-weight standard. The feet are elevated, so that your body is aligned at an angle to the floor rather than parallel. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Adductor SMR [/INST]Adductor self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the adductor muscles in the inner thigh region, some people find they can cause this often painful and tight muscle to relax or "release." Adductor SMR is often accompanied by SMR on the iliotibial (IT) band or glutes (TFL muscles), or by stretches that target the adductors. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Running Lunge [/INST]The running lunge is a dynamic exercise that targets the lower body. It combines elements of a reverse lunge with a step-up, in that the front leg fully extends and the rear leg flexes up in front of the body. It targets a wide range of muscles in the lower body, including the quads, glutes, and hamstrings. It can be performed for time or reps in any lower-body workout, or in a fat-loss or athleticism-focused circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sled Push [/INST]The sled push is a conditioning exercise that targets the cardiovascular system and the muscles of the lower body. It involves pushing a sled along a turf or other flat surface either for time or distance. Depending on your type of equipment, you may be pushing handles or straps in front of the sled. It can be used as part of a dynamic warm-up or for power training, as a finisher, or as part of a conditioning workout or circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg standing dumbbell calf raise [/INST]The single-leg standing dumbbell calf raise is a popular exercise to target the calf muscles of the lower leg, particularly the gastrocnemius muscle. It can be performed for time or for reps, either with two dumbbells or with one if balance is a problem and you would like to use your free hand to hold a fixed object. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline dumbbell chest fly [/INST]The decline dumbbell chest fly is an upper-body exercise targeting the muscles of the chest, particularly the lower chest. It will require less weight than a decline press, which makes it a great hypertrophy exercise with high reps. 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>> Bodyweight Squat - Gethin Variation [/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>> Incline cable rope triceps extension [/INST]The incline cable rope triceps extension is a single-joint arm exercise performed on an incline bench. This incline position offers a great stretch and range of motion, potentially targeting the long head of the triceps more than some other triceps exercises. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell squat with plate slide [/INST]The barbell squat with plate slide is an exercise targeting the quadriceps, with the plate slide also working the adductors and abductors. It can help you get more total-leg and hip development out of squats, but is probably not the sort of thing you want to do with a seriously heavy load on your back. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell preacher curl [/INST]The single-arm dumbbell preacher curl is an exercise that focuses on building the biceps, particularly the biceps peak. Most people will go light on this movement, performing it for moderate to high reps as part of an upper-body or arms-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell back squat to box [/INST]The barbell back squat to box is a popular version of a classic lower-body exercise that utilizes a box at the bottom position of the movement. This allows the lifter to customize the depth of the squat, as well as limit the stretch reflex at the bottom of the squat. The movement targets the quadriceps, glutes, and hamstrings. The squat to box can be performed for low reps to build strength or power, or for higher reps to build muscle. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner side Russian twist and pass [/INST]The partner side Russian twist and pass is a weighted version of a popular abdominal training exercise that also utilizes a training partner to add another dynamic component. It primarily targets the oblique muscles, as well as the deep muscles of the core and the rectus abdominis or "six pack" muscles. It can be done for reps or time in an ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball duck walk [/INST]The medicine ball duck walk is a dynamic medicine ball movement that challenges both the upper and lower body, while also elevating the heart rate. It's a great movement to include in medicine ball or bodyweight circuit training to increase fatigue and burn serious calories while hammering the muscles of the legs. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball twist [/INST]The medicine ball twist is an exercise targeting the abdominal muscles, particularly the obliques. It is similar in many ways to a Russian twist exercise. The ball is held tight to the chest throughout the movement, and then the torso is rotated from side to side for the desired number of reps or a set amount of time. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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>> Barbell rear delt bent-over row [/INST]The barbell rear delt bent-over row is a movement used to target the shoulders as well as the upper-back muscles. It is performed with lighter weights than a traditional barbell bent-over row, and is usually performed for higher reps, such as 8-15 reps per set, as part of a back 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>> Running lunge [/INST]The running lunge is a dynamic exercise that targets the lower body. It combines elements of a reverse lunge with a step-up, in that the front leg fully extends and the rear leg flexes up in front of the body. It targets a wide range of muscles in the lower body, including the quads, glutes, and hamstrings. It can be performed for time or reps in any lower-body workout, or in a fat-loss or athleticism-focused circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Squatting cable EZ-bar biceps curl [/INST]The squatting cable EZ-bar biceps curl is an exercise that builds and strengthens the biceps while the lower body is in a static squat position. It is usually performed for higher rep sets, such as 8-12 reps per set or more, in combination with other curls or arm training. It is most similar in arm positioning to a preacher curl, but has some unique benefits to the lower body, as well. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating hanging knee raise [/INST]The alternating hanging knee 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 knee at a time and alternate with each rep as if marching in place. 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>> Lying bench reverse crunch [/INST]The lying bench reverse crunch is a popular ab exercise performed by bringing the knees toward the chest while lying on a bench. It is largely similar to the same exercise performed on the floor, but being able to press the lower back into the bench pad can help reinforce proper form and increase the burn in the abs. Like most crunch variations, it is usually performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell racked carry [/INST]The single-arm dumbbell racked carry involves carrying a single dumbbell for time or distance, while holding it close to the shoulders in a front-racked position. Similar to a dumbbell farmer's carry, 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>> Standing dumbbell shoulder press [/INST]The standing dumbbell shoulder press is a classic deltoid-building exercise that is common in gyms around the world. Performing the move standing up as opposed to seated allows more weight to be used and taxes the core more than seated presses. The standing press is worthy of being the main movement in a muscle-building shoulder workout, but is also a great strength movement and accessory for the bench press. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Crunch - Gethin Variation [/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>> EZ-bar spider curl [/INST]The EZ-bar spider curl is an exercise targeting the biceps and performed face down on either an incline bench or on the flat side of a preacher bench. The EZ-bar makes for a more comfortable wrist position, while the angle helps to isolate the biceps and limit involvement of the shoulder muscles. 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>> Alternating 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. It is generally performed for moderate to high reps, such as 8-12 reps or more, 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>> Cross-body toe-touch [/INST]The cross-body toe-touch is a version of the toe-touch stretch where instead of both hands reaching down toward both feet, one hand at a time reaches for the opposing foot. It's a common component in dynamic warm-ups for training or sports, but can also be performed for simple flexibility work anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Hammer Curl - Gethin Variation [/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>> Hanging knee raise with manual resistance [/INST]The hanging knee raise with manual resistance is a more advanced version of the hanging knee raise that utilizes a partner. The partner applies enough resistance to make the movement more difficult, while still allowing the lifter to perform multiple reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying oblique crunch [/INST]The lying oblique crunch is a bodyweight exercise targeting the oblique muscles. It can be performed for a specific number of reps or to fatigue or failure 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>> Medicine ball sprawl to chest press [/INST]The medicine ball sprawl to chest press is a sequence of athletic movements using a medicine ball or other small weight. It involves performing a sprawl with the hands on the ball, followed by a standing chest press holding the ball. It is challenging to the cardiovascular system, but also the muscles of the core, shoulders, and upper back. It can be performed for reps or for time, usually in dedicated ab training or as part of a medicine ball and bodyweight circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Alternate Bicep Curl [/INST]The alternating biceps curl is a single-joint exercise for building bigger and stronger biceps one arm at a time. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Leg Press [/INST]The leg press is a machine exercise targeting the quadriceps. It’s favorite among lifters who prefer the seated position to standing with a load on the spine. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine incline bench press- [/INST]The Smith machine incline bench press is a machine-based movement targeting the chest, particularly the upper 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>> Dumbbell skier [/INST]As the name suggests, the dumbbell skier takes the motion of skiing and replaces the poles with dumbbells. The hip and torso motion are similar to a kettlebell swing, as are the muscles it targets, including the hamstrings, glutes, upper back, and grip. However, unlike the traditional kettlebell swing, the arms are outside of the knees. This movement can be performed for time or for reps, but is usually performed for relatively high reps, such as 8-12 sets per rep or more, as part of 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>> Plate push [/INST]The plate push is a conditioning exercise that targets the cardiovascular system and the muscles of the lower body. It involves pushing a plate along turf or another flat surface either for time or distance. It can be used as part of a dynamic warm-up or for power training, as a finisher, or as part of a conditioning workout or circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Upright Row - Gethin Variation [/INST]The barbell upright row is a barbell exercise that builds stronger and bigger traps. Many lifters combine this move with either their back or shoulder workout since it involves both body parts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Speed Box Squat [/INST]The banded barbell box squat is a strength and power exercise targeting the lower body. It is popular in powerlifting training, either performed with light weights as a power and speed exercise, or heavier for strength. It is usually performed to a box of a height that demands the squatter to decent to around parallel. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Kettlebell Squat Clean [/INST]The kettlebell squat 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-leg V-up [/INST]The single-leg V-up is a bodyweight exercise that targets the abdominals and the hip flexors, working one side of the body at a time. 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>> Smith machine end-grip shoulder press [/INST]The Smith machine end-grip shoulder press is a machine-based exercise targeting the shoulder muscles. It is performed holding the end of the bar in the Smith machine on the outside of the rack. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or shoulder-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Cable Crunch - Gethin Variation [/INST]The standing cable crunch is a popular core isolation exercise using a rope attachment. It primarily targets the rectus abdominus or "six-pack" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps like 8-12 reps per set or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jump to pull-up [/INST]The jump to pull-up is a bodyweight exercise that targets the muscles of the back, biceps, and, to a lesser degree, legs. It involves jumping up to a pull-up bar between reps. Similar to a push-press, the legs help power through the most difficult portion of the pull-up, allowing you to perform more reps. Jumping pull-ups are often performed for moderate to high reps, such as 8-12 reps per set or more, as an accessory to other pulling or pull-up training, or as a full-body movement in a circuit or metcon. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling lat pull-down [/INST]The kneeling lat pull-down is a variation of the lat pull-down exercise performed with the knees on the ground rather than sitting on a bench or machine. It has all of the same benefits of a lat pull-down performed on a bench or machine, in addition to providing further activation to the core and lower body. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Warrior push-up [/INST]The warrior push-up is a series of push-up and plank variations combined into a single sequence. They include a Judo push-up, plank, side plank, mountain climber, diamond push-up, and regular push-up. Done together, they tax the upper-body muscles from different angles and increase time under tension for the entire body. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell row [/INST]The single-arm dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. It is most often performed for moderate to high reps, such as 8-12 reps per arm or more, as part of a muscle-building upper-body or back-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing suspended rear delt fly [/INST]The standing suspended rear delt fly is a bodyweight movement targeting the shoulders and upper back using a suspension strap system or gymnastic rings. It can be performed for time or reps as part of a dynamic warm-up for an upper-body strength workout, or in the workout itself either in traditional 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>> Band-assisted pull-up [/INST]The band-assisted pull-up is a variation of the pull-up exercise in which the reps are performed with an elastic band looped around the feet or knees. This reduces weight and resistance at the bottom of the rep, while increasing it toward the top. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core, and is often used as a way to help people boost their pull-up numbers or perform their first rep. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Lunge - Gethin Variation [/INST]The barbell forward lunge is a popular lower-body exercise targeting the quads, glutes, and hamstrings. Using a barbell allows you to overload the exercise beyond body weight and perform the movement in strength or muscle-focused rep ranges. The forward lunge can be performed as part of a barbell complex, in a circuit, or on its own in the lower-body portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Deadlift [/INST]The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerlifting, but is also considered a classic benchmark of overall strength. When performed with the hands outside the knees, it is often called a "conventional" deadlift. When the feet are wide and the hands are inside the knees, it is a sumo deadlift. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell reverse fly [/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>> Leg press- [/INST]The leg press is a machine exercise targeting the leg muscles, including the quads, glutes, and hamstrings. It's a favorite among lifters who prefer the seated position to standing with a load on the spine. The leg press is often used as an accessory for squats or deadlifts, but can also be the main lower-body movement in a workout. It is often 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>> Incline Dumbbell Row - Gethin Variation [/INST]The incline dumbbell row is an upper body isolation exercise targeting the lower lats and upper back muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bear crawl donkey kick [/INST]The bear crawl donkey kick is a more advanced version of the bear crawl exercise that adds a donkey kick. It adds an extra coordination and shoulder challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups, the shoulders, core, and legs in particular. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Standing Barbell Curl [/INST]The standing EZ-bar curl is an immenselyp popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper body or arms-focused workout. Many gyms even have EZ-bars at fixed weights, allowing for easy weight changes. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating lying leg raise [/INST]The alternating 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>> Single-arm kneeling lat pull-down [/INST]The single-arm kneeling lat pull-down is a variation of the lat pull-down exercise performed one arm at a time, with the knees on the ground, rather than sitting on a bench or machine. It has all of the same benefits of a lat pull-down performed on a bench or machine, in addition to providing further activation to the core and lower body. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Lying Rear Lateral Raise [/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>> Flat Bench Lying 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>> Butterfly [/INST]The machine chest fly is an exercise targeting the chest. The motion is often compared to bear-hugging a tree trunk. In chest workouts, this exercise often follows compound moves such as the bench press. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell clean and press [/INST]The dumbbell clean and press is a full-body movement that targets both the lower and upper body. The clean utilizes the muscles of the hips, legs, glutes, back, and biceps, while the press utilizes the shoulders and triceps. It can be trained in low to moderate reps for strength, or for higher reps, such as 8-12 reps per set or more, for muscle building or metabolic conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing EZ-bar curl [/INST]The standing EZ-bar curl is a popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper-body or arm-focused workout. Many gyms even have EZ-bars at fixed weights, allowing for easy weight changes. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing calf raise- [/INST]The standing calf raise is a popular movement to target the calf muscles of the lower leg, particularly the gastrocnemius muscle. 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>> Decline kayak [/INST]The decline kayak is a core exercise targeting the obliques. It involves making a paddling motion on a decline bench with the feet anchored, using a bar or pipe for weight. It is usually performed for moderate to high reps, at least 8-12 reps per side, as part of the ab-focused portion of a workout or circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Tip-toe crunch [/INST]The tip-toe crunch is a variation on the crunch exercise that involves placing the toes on or near the ground. This can help isolate the abs from the hip flexors. The tip-toe crunch can be performed for time or for reps as part of the core-focused component of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine Triceps Extension [/INST]The machine triceps extension is an isolation exercise targeting the tricep muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Triceps dip [/INST]The triceps dip is a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the triceps first, but also stretches and strengthens the chest and shoulders. Dips with a triceps focus are usually performed with an upright torso, the knees bent and crossed, and the arms close to the body. Dips can be performed for low reps for strength or higher reps for muscle growth. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying cable chest fly [/INST]The lying cable chest fly is an isolation movement that uses a cable stack and a flat bench to build bigger and stronger pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout or as a finishing movement at the end. It is often used in combination with other presses or flyes to target the chest from different angles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell deadlift bent-over row complex [/INST]The barbell deadlift bent-over row complex combines two movements to target the posterior chain. It requires using a lighter weight than you could handle for heavy deadlifts alone, but doubles down on activation in the upper back, lower back, and glutes. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lateral shuffle [/INST]The lateral shuffle is a common exercise in sports training and gym classes. It involves taking steps to one side and then steps to the other side. It can be performed as part of a circuit for athletes of any level, but is also a great movement for beginners. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leverage High Row [/INST]The machine high row is an exercise targeting the lats and works the back overall. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 1.5-rep push-up [/INST]The 1.5-rep push-up is a more difficult variation of the push-up, commonly used to train for military and tactical physical fitness tests. It builds upper-body muscle and strength, emphasizing the chest, core, upper back, triceps, and shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner resistance standing twist [/INST]The partner resistance standing twist is a bodyweight exercise in which one partner performs bodyweight twists while the other provides manual resistance. It targets the muscles of the core, and the obliques in particular. It can be performed in the core-focused part of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pallof press with rotation [/INST]The Pallof press with rotation is a dynamic variation of the Pallof press that incorporates weighted rotation away from the torso using resistance from a cable pulley. It is intended to build abdominal strength and teach proper bracing. It can be performed for time or for 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>> Barbell curl- [/INST]The barbell curl is an arm exercise that is also one of the most recognizable movements in all of bodybuilding and fitness. It helps build sleeve-popping biceps and allows heavier loading than many other curl variations. It is usually performed in moderate to high reps, such as 8-12 reps per set, as part of the arm-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm Smith machine upright row [/INST]The single-arm Smith machine upright row is an upper-body exercise targeting the muscles of the traps and shoulders. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, 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>> Exercise Ball Knee Tuck - Gethin Varation [/INST]The exercise ball knee roll-in is an abdominal exercise that involves supporting yourself with your hands in a plank or push-up position and drawing the knees in toward the chest. This is a fairly advanced abdominal move requiring core strength. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying leg lift [/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>> Dumbbell straight-legged hip raise [/INST]The dumbbell straight-legged hip raise works the hips and glutes. It requires and teaches body control and coordination. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Glute ham raise- [/INST]The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD, or glute ham developer bench. The unassisted version of the movement requires serious hamstring strength, so it is more common to see versions that use a band or PVC pipe for assistance. It is commonly performed as an accessory movement for heavy barbell lifts. While a single rep may be a struggle at first, with time, strong athletes can build up to doing them for 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>> Barbell glute bridge [/INST]The barbell glute bridge is a popular exercise targeting the muscles of the glutes and hamstrings. It can be done as a strength movement on its own, as an activation drill or warm-up for lower-body training, or as a burnout at the end of 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>> Single-arm bent-over cable rear delt fly [/INST]The single-arm bent-over cable rear delt fly is an exercise targeting the rear deltoids. It is a great way to isolate this area of the shoulder and attack each side independently. 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> |
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