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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 Smith Press [/INST]The Smith machine decline bench press is a machine-based exercise targeting the chest muscles, particularly the lower pectoral muscles. The Smith machine mimics a barbell but provides more stability. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Glute bridge [/INST]The glute bridge is a popular lower-body bodyweight exercise that primarily targets the glutes, but also activates the lower back and hamstrings. It can be performed with body weight alone, or with added resistance such as barbells, dumbbells, or bands. It can be performed for time or reps and works perfectly in a dynamic warm-up for lower-body training, but can also be performed for glute activation anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted donkey calf raise [/INST]The weighted donkey calk raise is a strength and muscle-building exercise focused on the muscles of the lower leg, most prominently the gastrocnemius muscle. While traditional donkey calf raises involved either a specific machine or carrying another person on one's back, this method uses a weight belt. It can be done in traditional muscle-building rep ranges, or for higher reps as part of lower-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling hip flexor stretch [/INST]The kneeling hip flexor stretch is a stretch targeting greater flexibility in the front side of the hips. It targets a chronically tight muscle group and is often performed as part of a dynamic warm-up, a cool-down, or as recovery work after training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline sit-up [/INST]The decline sit-up is a bodyweight core exercise that works the rectus abdominis or "six pack" muscles. Sit-up variations are usually performed for moderate to high reps, such as 10-15 reps per set or more, as part of the core-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-dumbbell front raise [/INST]The single-dumbbell front raise is an isolation movement that targets the shoulders. In particular, it focuses on the anterior or front head of the deltoid muscles. By performing it with one dumbbell at a time, you can focus on each shoulder muscle independently and try to address muscular imbalances between shoulders. This movement 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>> Rope Face Pull - Gethin Variation [/INST]The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. It is most often performed with a rope attachment. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Cable Straight-Arm Pull-Down [/INST]The straight-arm rope pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine and a rope grip. It can either be performed in an athletic upright stance, or slightly bent-over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, like 8-15 reps or above. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable rope preacher hammer curl [/INST]The cable rope preacher hammer curl is a single-joint arm exercise that builds strength and size in the biceps using a cable stack, a preacher bench, and a rope grip. The neutral or "hammer" grip amplifies activation of both the grip and the brachialis muscles, building arm thickness. The angle of the bench also effectively removes the shoulders from the movement, largely isolating the biceps. It is generally performed for higher reps, at least 8-15 per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing torso twist stretch [/INST]The standing torso twist stretch is a stretching exercise targeting the lats and core, particularly the obliques. It’s great before a workout or any sporting event that involves a lot of twisting of the upper body. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Front Squat [/INST]The dumbbell front squat targets the quads, glutes, and hamstrings, as well as the upper body and challenging core stability for building total body strength. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pendlay Row [/INST]The Pendlay row, named after the well-known strength coach Glenn Pendlay, is a bent-over row variation where each rep starts with the barbell resting on the ground. This eliminates the stretch reflex and forces the lifter to pull with power and a bent-over spine. The Pendlay row can be performed heavy for low reps, but is usually performed for moderate reps, such as 5-8 per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell snatch [/INST]The single-arm kettlebell snatch is a kettlebell exercise that involves lifting a kettlebell overhead in a single motion. It is popular as a full-body strength and conditioning movement, but it's also competed for reps in Russian-style girevoy sport. A "snatch test" of max reps in 5 or 10 minutes is also a common measurement of conditioning in kettlebell training. It can be performed from the ground or with a swing </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band front squat [/INST]The band front squat is a popular exercise for targeting the muscles of the lower body, including the quadriceps, glutes, and hamstrings. Holding band in the racked position also works the core and upper-back muscles to maintain posture while the lower body moves. Because the tension of the band changes as it stretches, the resistance more closely matches the natural strength curve of the squat. This movement is usually performed for moderate to high reps, at least 8-12 reps per set or more. If this movement hurts your knees, try performing it with a wider stance. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Ball Crunch [/INST]The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball, you can increase the range of motion and both stretch and contract the abs on every rep. The ball crunch can be performed for low reps with a slower tempo, focusing on a hard contraction, 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>> Parallel bars knee raise [/INST]The parallel bars knee raise is a bodyweight exercise that targets the abs. It is performed on parallel bars, starting in the top position of a dip. 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>> Swiss Ball Ab Roll-Out [/INST]The exercise ball roll-out is an exercise that strengthens the core, shoulders and upper- back muscles. It starts in a plank-style position, with the arms resting on a ball. Then, you roll the ball out in front of you as far as you can while maintaining a strong, neutral spinal position. The lack of stability from the ball increases the degree of difficulty. This is a difficult movement, and beginners may need to use a limited range of motion. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jump Lunge [/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>> FYR Jumping Lunge [/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>> Barbell Incline Bench Press Medium-Grip [/INST]The incline bench press is an upper body compound movement that targets the upper chest. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR 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>> Bear crawl up-down [/INST]The bear crawl up-down is a variation of the bear crawl that involves lowering the forearms to the ground in an alternating rhythm while in a static bear crawl hold. It adds an extra coordination and upper-body challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith Machine Close-Grip Bench Press [/INST]The Smith machine close-grip bench press is a machine-based movement targeting the chest and triceps. 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, arms, 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>> Seated palms-down wrist curl [/INST]The seated palms-down wrist curl is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip 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>> Band overhead triceps press [/INST]The band overhead triceps press is a dynamic arm exercise utilizing a looped exercise band. It could also be performed with an exercise band with handles. It targets the triceps muscles and can be performed for time or reps, either in traditional muscle-building rep ranges such as 12-15 reps per set, or higher rep ranges such as 30, 50, 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 Floor Wiper [/INST]The barbell floor wiper is a core exercise in which the barbell is held in the locked-out position of a floor press, and the hips and legs are rotated side to side. It targets the oblique muscles of the lateral abdomen, but is also seriously challenging to the deep core and rectus abdominis or "six-pack" muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Groiner [/INST]The groiner is an explosive bodyweight exercise targeting the legs, shoulders, and core. It also includes a dynamic stretch of the hips. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging leg raise [/INST]The hanging leg raise is an exercise targeting the abs, but which also works the lats and hip flexors. Instead of resting your forearms on the pads of a captain's chair, you perform these hanging from a bar. Experienced lifters make these look easy, but beginners may need time to build up to sets of 8-12 reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> High-cable standing row [/INST]The high-cable standing row is an exercise targeting the lats. The high position allows for more engagement of the upper back, as well, specifically the rhomboids and teres major. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plank walk-out [/INST]The plank walk-out is an advanced plank variation targeting the core and shoulders. From a standing position, the lifter descends into a plank-type position but “walks” the hands forward until they are out in front of the head. This is far more challenging to the core than having the arms directly under the shoulders. Beginners will need to progress to this exercise. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell step-up [/INST]The barbell step-up is a great exercise for building lower-body strength and power. It targets all the same muscles as bodyweight step-ups, such as the quads, glutes, and hamstrings, but allows for greater muscular overload. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated dumbbell shoulder press [/INST]The seated dumbbell shoulder press is a popular exercise for building muscle and strength in the shoulders. The triceps also work hard in this lift. Many lifters find using dumbbells to be more comfortable and shoulder-friendly for this press variation than a barbell. This can be the primary pressing movement on an upper-body or shoulder day, or an effective accessory movement later in a workout. </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>> Weighted Sit-Ups - With Bands [/INST]The weighted sit-up is a more difficult version of a highly popular abdominal movement. The simple addition of a weight makes the sit-up far more difficult, providing a different stimulus to the core during training and helping build strong abs. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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>> Seated leg press- [/INST]The seated leg press is a machine-based exercise that targets the quads, glutes, and hamstrings. It is similar in many ways to larger leg press machines, but often utilizes a selectorized weight stack rather than plate loading. Leg press variations are often used as an accessory for squats or deadlifts, but can also be the main lower-body movement in a workout. This movement 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>> King Maker 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>> 30 Landmine Twist [/INST]The landmine twist is a rotational abdominal movement performed utilizing an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. It targets the deep muscles of the core, including both the obliques and the transversus abdominus. It can be done fast or slow, for time or reps, either in traditional muscle-focused rep ranges such as 8-12 reps per side. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm side lying rear fly [/INST]The single-arm side lying rear fly is an upper-body exercise that targets the rear deltoid of the shoulder. By performing the movement lying on a bench, it eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rack Deadlift - Gethin Variation [/INST]The rack pull is a variation of the deadlift performed from an elevated height, either using boxes, safety pins, or the safeties in a squat rack. It targets all the same muscles as the deadlift, including the glutes, hamstrings, upper back, lower back, and grip. It can e used to strengthen deadlift lockout, but also as a deadlift alternative for people who can’t deadlift from the floor without pain. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg lying cross-over stretch [/INST]The single-leg lying cross-over stretch is a simple bodyweight stretch targeting the lower back, hips, and glutes. It involves rotating a single leg over the body while lying flat on the back. It is commonly included in dynamic warm-ups, but can also be performed as full-body mobility work anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Typewriter push-up [/INST]The typewriter push-up is an advanced push-up variation where the hands are extra wide and you lower toward each hand in alternating reps. It is more challenging to each working arm than traditional push-ups and also stretches and challenges the chest. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Spider crawl [/INST]The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a leopard crawl in that the hips are higher, and it's different from a bear crawl because the knees are wider. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Biceps curl to shoulder press [/INST]The biceps curl to shoulder press is a dumbbell complex that combines two exercises that build and strengthen the biceps and shoulders or deltoids. 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>> Double-arm triceps kick-back [/INST]The double-arm triceps kick-back is a popular movement to increase size and strength of the triceps. It is usually performed for moderate to high reps, at least 8-12 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>> Alternating biceps 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>> Single-leg burpee [/INST]The single-leg burpee is an advanced variation of the burpee exercise that involves performing all parts of the sequence with one leg at a time. It is usually performed alternating legs with each rep, but could be performed one side at a time. Performing one leg at a time increases the challenge to all parts of the body, especially the working leg, core, and shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rack pull [/INST]The rack pull is a variation of the deadlift performed from an elevated height, either using boxes, safety pins, or the safeties in a squat rack. It targets all the same muscles as the deadlift, including the glutes, hamstrings, upper back, lower back, and grip. It can be used to strengthen deadlift lockout, but also as a deadlift alternative for people who can't deadlift from the floor without pain. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell fly and press [/INST]The incline dumbbell fly and press is a dumbbell complex that targets the chest muscles, particularly the upper pecs. By alternating the single-joint fly with the multijoint press, you get the benefits of both and put serious stress on the chest muscles even with relatively light weight. Because the fly will be the limiting factor in weight selection, this pairing is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell single-leg hip thrust [/INST]The dumbbell single-leg hip thrust is a single-sided exercise that targets the posterior chain, particularly the glutes and hamstrings. It involves balancing on one foot and fully extending your hips while holding a dumbbell across the front of your hip. It is a great movement to activate the glutes prior to other lower-body training, but can also be performed in the main part of a workout, or for high reps as a glute burnout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating heel-touch [/INST]The alternating heel-touch is a popular bodyweight exercise that targets the obliques, as well as the rectus abdominis, or "six-pack" muscles. 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>> Seated Machine Row - Gethin Variation [/INST]The machine seated row is an exercise targeting the back muscles, emphasizing the mid- to upper-back. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Squat - Gethin Variation [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Rope Push-down [/INST]The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Seal Row - Gethin Variation [/INST]The dumbbell seal row is a weighted exercise targeting the muscles of the middle back, including the lats (latissimus dorsi) and rhomboids. It can be performed on a special elevated bench, on a bench placed on top of boxes or benches, or on a bench with a slight incline. The higher the bench, the greater the range of motion and stretch at the bottom of the movement. It is usually performed as an assistance movement for back strength and muscle growth, in rep ranges of 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>> Gorilla squat [/INST]The gorilla squat is a bodyweight sequence that combines two reverse lunges and a bodyweight squat. It could also be performed with dumbbells, kettlebells, or other weights. It targets most of the muscles of the lower body, including the quads, glutes, and hamstrings. It can be performed for time or reps in the lower-body portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Ab Twist - Gethin Variation [/INST]The cross-body sit-up is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or "six-pack" muscles in particular. It involves bringing the opposite-side knee and elbow together, usually alternating sides with each rep. It can be performed for time or reps as part of the ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg extension [/INST]The leg extension is a popular machine-based exercise for the legs, particularly the quadriceps. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Decline Reverse Crunch [/INST]The decline reverse crunch is a core exercise targeting the lower abdominals. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Knees to Chest [/INST]The hollow-body alternating knee-to-chest is a core exercise that involves bending the legs while holding the hips and shoulder blades off the ground. It targets 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>> UP Cable Face Pull [/INST]The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. It is most often performed with a rope attachment. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Feet-elevated bench dip [/INST]The feet-elevated bench dip is a popular bodyweight exercise for building the triceps, chest, and shoulders. Elevating the feet brings more chest and shoulder into the movement, but also allows for extra weight on the hips. If these bother your shoulders, try performing them between two benches or chairs rather than on a single bench. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell overhead squat [/INST]The single-arm kettlebell overhead squat is a popular kettlebell movement performed while holding a single kettlebell in a locked-out overhead position. It targets the muscles of the lower body dynamically, while also challenging and building shoulder stability and upper-back mobility. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a kettlebell combination or complex. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine stiff-legged deadlift [/INST]The Smith machine stiff-legged deadlift is a machine-based exercise targeting the muscles of the hamstrings, glutes, and upper back. The Smith machine mimics a barbell but provides more stability. This movement can be programmed like a traditional stiff-legged or Romanian deadlift, 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 full-body or lower-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Front kick-through [/INST]The front kick-through is a full-body movement that involves moving the legs from a bear crawl position to a balanced one-legged stance. It is commonly performed for reps or time in bodyweight circuits and animal-style flows, but can also work on its own or as part of a dynamic warm-up or mobility sequence. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing behind-the-back wrist curl [/INST]The standing behind-the-back wrist curl is a popular exercise to target the muscles in the forearms, wrists, and fingers. It is generally performed for moderate to high reps, such as 8-15 reps per set, and can work as isolated forearm training or as part of an arms-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm landmine press [/INST]The single-arm landmine press is an upper-body exercise that uses an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The angle of a landmine press is usually somewhere between an incline press and a military press, and the movement focuses primarily on the muscles of the shoulders or deltoids. It can be trained in traditional muscle and strength-focused rep ranges or for higher reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Floor angel [/INST]The floor angel is a stretch targeting shoulder mobility and activation of the shoulder stabilizer muscles. It also targets a range of postural muscles in the upper back. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Burpee [/INST]The burpee is a high-intensity exercise that recruits the entire body to build strength and aerobic capacity. It is common in CrossFit workouts and group fitness classes, but can also be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double-kettlebell alternating lunge to clean [/INST]The double-kettlebell alternating lunge to clean is a combination of kettlebell moves in a single sequence. This combination can be performed for time or for reps, often as circuit-style training for conditioning or fat loss, or in a kettlebell complex or flow. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell clean [/INST]The single-arm kettlebell clean is an explosive kettlebell exercise where the lifter pulls the weight to shoulder level in a single movement. While the kettlebell clean is often used as a transitional movement into the press or front squat, it is also a valuable strength and 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>> Feet-elevated crunch [/INST]The feet-elevated crunch is a variation on the basic crunch, a very popular ab move. Resting the feet on a bench takes some of the hip flexor activation out of the movement, focusing the stress more on the abs. It may have a small range of motion, but this movement produces a major burn. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell step-down reverse lunge [/INST]The barbell step-down reverse lunge is an exercise targeting the lower body, particularly the glutes and hamstrings. The front foot is slightly elevated during this movement, making the subsequent step-down more pronounced and difficult. These are usually performed for time or for relatively high reps, such as 10 reps or more per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate halo [/INST]The plate halo is an exercise targeting the shoulder complex. It's usually performed as part of a dynamic warm-up prior to an upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Cable Cross-Over [/INST]The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in upper body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout, or a finishing movement at the end. It is often in combination with other presses or flyes to target the chest from different angles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Spoto press [/INST]The Spoto press is a variation of the popular barbell exercise the bench press that builds strength and muscle in the chest, triceps, and shoulders. It differs from the bench press in that the lifter pauses for a few seconds at the bottom of the movement before pressing the bar back up. This pause removes all momentum and increases the time under tension for the chest and shoulder muscles to help develop upper-body musculature and strength. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Hack Squat [/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>> Lunge hold dumbbell curl [/INST]The lunge hold dumbbell curl is a challenging complex that combines an isometric hold at the bottom of a lunge with a dumbbell biceps curl. The two exercises combine to target the legs, core, and biceps. The curl will determine the amount of weight you can use, but even a light weight will make the lunge hold seriously challenging. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Isometric Wipers [/INST]The typewriter push-up is an advanced push-up variation where the hands are extra wide and you lower toward each hand in alternating reps. It is more challenging to each working arm than traditional push-ups and also stretches and challenges the chest. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Leg Curl [/INST]The leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It comes in seated and lying varieties, but the seated leg curl machine is more common in commercial gyms. Leg curl variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> In-out jump squat [/INST]The in-out jump squat is a bodyweight squat variation that alternates wide and narrow jump squats. It targets the lower-body muscles, including the quads, glutes, adductors, and hamstrings, and also provides a serious cardiovascular challenge. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bear crawl shoulder tap [/INST]The bear crawl shoulder tap is a variation of the bear crawl that involves touching the opposing shoulder while in a static bear crawl hold. It adds an extra coordination and core challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Leg Lift [/INST]The seated leg lift is a bodyweight exercise targeting the muscles of the core and hip flexors. 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>> Barbell spider curl [/INST]The barbell 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 vertical bench 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>> Paul Carter Barbell Split Squat [/INST]The barbell Bulgarian split squat is a single-leg, full-body exercise targeting the quads, glutes, and hamstrings. It is easier to overload with the barbell as opposed to using dumbbells. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide mountain climber [/INST]The wide mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. It is different from a traditional mountain climber because you bring the knee to the outside of the elbow rather than the inside. It can be performed for time or reps as part of a dynamic warm-up, for bodyweight cardio or conditioning, or as no-equipment dynamic core training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> BFR underhand straight-bar push-down [/INST]The blood flow restriction (BFR) underhand straight-bar push-down is an arm movement that builds triceps size and strength using a cable stack, straight-bar grip, and blood flow restriction bands. It is popular in high-rep "pump"-style arm workouts. The bands should be placed as high as possible on your arms, at a tightness of no greater than 8 on a scale of 10. Most BFR workouts recommend using a far lighter weight than usual, perhaps as low as 25-50 percent of a normal working weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-arm dumbbell pull-over [/INST]The bent-arm dumbbell pull-over was a staple exercise of the "Golden Era" of bodybuilding and a favorite of Arnold Schwarzenegger himself. Done properly, the exercise targets the pecs, lats, and serratus anterior muscles. Old-school bodybuilders would perform them with light weights for sets of 20 between sets of heavy 20-rep squats, but pull-overs are more popular today in moderate rep ranges, such as 8-12 reps per set, as part of an upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lunge with overhead reach [/INST]The lunge with overhead reach is a full-body bodyweight movement targeting the quads and shoulders. It has both strength and mobility benefits and can be performed one leg at a time or alternating for time or for reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shin hug [/INST]The shin hug is a bodyweight exercise focused on the muscles of the core. It shares characteristics with V-ups and crunches, but finishes with the ribs touching the thighs. It can be performed for time or for 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>> Decline plate sit-up twist [/INST]The decline plate sit-up twist is a weighted core exercise that works the obliques and rectus abdominis or "six pack" muscles, as well as the deep core muscles. 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>> Lying cable front raise [/INST]The lying cable front raise is an isolation exercise for the shoulders, particularly the front deltoids. It is performed lying on the back, either on a bench or the ground, with the cable lifted over the torso. This movement is usually performed for moderate to high reps for a burn and pump as part of a shoulder-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band Pull Apart [/INST]The band pull-apart is an exercise targeting the upper back muscles, including the trapezius, rear delts, and rhomboids. The band creates dynamic tension, allowing you to really focus on contracting these muscles, making it a great activation drill prior to upper-body lifting. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hand Stand Push-Up [/INST]The handstand push-up is an exercise targeting the shoulders, although other muscles assist in the completion of the reps. It is common in both CrossFit workouts and advanced bodyweight or calisthenics training. Given the degree of difficulty, beginners will want to progress to this move. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating Exercise Ball Knee Tucks - Gethin Variation [/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>> Kneeling cable 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 abdominis or "six-pack" muscles, but also strengthens the deep core muscles. It is most commonly 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>> Kettlebell upright row and press [/INST]The kettlebell upright row and press is a combination of two popular kettlebell movements in a single sequence. This combination can be performed for time or for reps, often as circuit-style training for conditioning or fat loss, or in a kettlebell complex or flow. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Squat To A Bench [/INST]The barbell back squat to box takes a classic compound exercise for developing the lower body and adds the box element. Muscles worked include the quads, hips, glutes, and upper hamstrings. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Dumbbell Curl - Gethin Variation [/INST]The incline dumbbell biceps curl is an isolation exercise targeting the biceps. This variation targets the long head of the biceps more than a traditional curl and there is more overall tension to this muscle. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Stiff-Legged Deadlift - Gethin Variation [/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> |