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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Floor Press - Gethin Variation [/INST]The dumbbell floor press limits the range of motion you would achieve with a regular dumbbell bench press, but still targets the chest, triceps, and anterior delts. This allows you to build strength in the top portion of the lift and work on strengthening the shoulder stabilizers. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Incline Barbell Bench Press [/INST]The incline bench press is an upper body compound movement that targets the upper chest. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-grip pull-down [/INST]The close-grip pull-down is a variation on the lat pull-down that is performed with an overhand grip and the hands slightly closer than shoulder-width apart. This increases the range of motion beyond wider grips, and may increase the time under tension in each rep. This variation is usually performed for moderate to high reps 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>> Burpee over kettlebell [/INST]The burpee over kettlebell is a more advanced version of a popular conditioning exercise. If you're performing a circuit that already has both burpees and kettlebell movements, it's a simple way to provide a novel stimulus to the muscles of the lower body and create a more athletic style of training. </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 [/INST]The decline plate sit-up is a weighted core exercise that works the 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>> Spider lunge with T-rotation [/INST]The spider lunge with T-rotation is an exercise that produces a deep stretch in the glutes and hamstrings while also rotating and mobilizing the thoracic spine region. It is a great movement to include in a dynamic warm-up, or as mobility work anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dynamic pigeon stretch [/INST]The dynamic pigeon stretch is a lower-body stretch targeting the glutes, hips, and piriformis. It is influenced by the pigeon pose from yoga, but involves moving in and out of the pose. It can be part of a dynamic warm-up or mobility work performed anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise Ball Cable Crunch - Gethin Variation [/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>> Medicine ball cowboy squat [/INST]The medicine ball cowboy squat is an explosive exercise targeting the lower body, although several upper-body muscles play important supporting roles. The move involves performing jumping squats while holding a medicine ball overhead. It's commonly performed as part of a bodyweight and medicine ball circuit focused on fat loss or athleticism. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Captain's chair leg raise [/INST]The captain's chair leg raise is a bodyweight exercise that targets the abs. It is performed on an apparatus that allows the forearms to rest on pads and the upright torso to hang freely. Leg raise variations 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>> Single-leg leg press [/INST]The single-leg leg press is a machine exercise targeting the leg muscles, including the quads, glutes, and hamstrings. 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>> Standing palms-in shoulder press [/INST]The standing palms-in shoulder press is a dumbbell exercise targeting the shoulders. It can be performed in strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine-assisted pull-up [/INST]The machine-assisted pull-up takes a classic back-building exercise and adds assistance to make the movement easier than the bodyweight version. The amount of assistance can easily be changed by moving the pin in the stack. While some people use this variation as a substitute for pull-ups or as an assistance exercise for pull-ups, it is also effective as a way to perform the pull-up motion in traditional muscle-building ranges. This variation is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or back-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell back squat [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side Lateral Raise [/INST]The dumbbell lateral raise is an upper body isolation exercise for building shoulder strength and muscle. It's a staple strength training move and is a great option for accessory work on upper body training days. This exercise particularly focuses on the lateral or medial head of the deltoid, making them appear wider and more developed. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Man-maker [/INST]The man-maker is a sequence of exercises combining a dumbbell front squat, military press, renegade row, and sprawl. Between these movements it challenges muscles across the body, along with the cardiovascular system. It can be performed for rounds or for time as a single full-body exercise or as part of a 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>> UP Incline Dumbbell Fly [/INST]The incline dumbbell chest fly is an upper body isolation exercise targeting the upper chest and is typically used with aesthetic goals in mind. It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Flat Bench Barbell Press [/INST]The bench press is a compound exercise that builds strength and muscle in the chest and triceps. When many people think of listing, the bench press is often the first exercise that comes to mind </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double-kettlebell shoulder press [/INST]The double-kettlebell shoulder press is a popular movement in strength and muscle-focused kettlebell workouts. Each set is started by cleaning the weights up to the rack position. The weights can optionally be re-cleaned between each rep, which is known as a clean and press. The double press can be trained in traditional strength or muscle-growth rep ranges (e.g., 5x5 or 8-12 reps per set), or in circuit-style fat-loss training or kettlebell complexes. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Push-Up [/INST]The hands-elevated push-up is a variation on the push-up, a body-weight standard. The hands 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>> Lying Leg Curl - Gethin Variation [/INST]The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling quad thoracic stretch [/INST]The kneeling quad thoracic stretch is a stretch targeting greater range of motion in your thoracic spine. It is commonly included in dynamic warm-ups or cool-downs, but can also be performed as full-body mobility work any time. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hang from bar [/INST]The hang from bar is a static exercise that involves hanging from a bar by two hands. It can either be an "active hang," where you pack the shoulders and activate the muscles of the upper back, or a "passive hang," where you let the shoulders unpack and let the muscles of the upper body stretch. A passive hang may not be appropriate for all people depending on their shoulder health, but many coaches believe hanging can be healthy for the shoulders when done properly. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Cable Rows [/INST]The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated cable deadlift [/INST]The seated cable deadlift is a version of the deadlift or hip hinge movement that is performed on a seated cable row machine. Similar to a stiff-legged deadlift or 45-degree back extension, it targets the muscles of the lower back, as well as the glutes and upper back to a lesser degree. It is usually utilized in higher rep ranges, at least 8-12 reps per set, on a back-focused muscle-building day, or as a deadlift accessory lift to strengthen the lower back. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Half Turkish get-up [/INST]The half Turkish get-up is a kettlebell movement that focuses on the first portion of the Turkish get-up exercise. It is often taught as a precursor to the full Turkish get-up, but is also a valuable abdominal and shoulder exercise in its own right. It can be performed for reps or time, either in lower rep ranges for strength or higher rep ranges for technique practice or conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Crab walk [/INST]The crab walk is a full-body exercise that has been popular in schools and gym classes for decades. It's a full-body coordination challenge that also burns serious calories, making it an excellent inclusion in a full-body warm-up or bodyweight circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Side Lateral Raise [/INST]The seated dumbbell lateral raiseis an iconic exercise for developing the shoulders. If you’ve ever worked out with weights, chances are you’ve done this move at some point. Proper execution is paramount to avoid injury. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm cable lateral raise [/INST]The single-arm cable lateral raise is an isolation exercise targeting the shoulders, specifically the medial deltoid. This movement also hits the traps and upper back and allows you to focus on each side independently. Because grip is a limitation, it is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-over shoulder rotation [/INST]The bent-over shoulder rotation is an upper-body exercise that helps strengthen the muscles around the rotator cuff for a stable shoulder joint. It is usually performed as part of a dynamic warm-up for the shoulders. It can be performed with body weight, light dumbbells or weight plates, or bands. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Knee-to-nose pulse [/INST]The knee-to-nose pulse is a bodyweight exercise that targets the core by pulsing your knee toward your nose. It starts in a straight-arm plank position, and is similar to a mountain climber, but with a hold or pause in the bent-knee position. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> BOSU knee tuck [/INST]The BOSU knee tuck is a dynamic abdominal movement performed on a BOSU ball or other stability training device. It primarily targets the rectus abdominis or "six-pack" muscles of the core. It can be performed for time or reps as part of an ab-focused workout or a circuit involving body weight or the BOSU ball. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Burpee tuck jump [/INST]The burpee tuck jump is an explosive version of the burpee exercise that adds a tuck jump to the top of each rep. 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>> Iron cross stretch [/INST]The iron cross stretch is a bodyweight stretch that focuses on hip and thoracic spine mobility. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Elbow plank [/INST]The elbow plank is a popular isometric abdominal exercise. It is common in all types of exercise programs, as well as in group fitness and yoga classes. It targets the muscles of the core, the deep core or transversus abdominis in particular. It is also often prescribed for time to help back pain or to teach proper bracing. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Hamstring Curl - Gethin Variation [/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>> Dumbbell saw triceps skullcrusher [/INST]The dumbbell saw triceps skullcrusher is a variation of the classic skullcrusher triceps exercise that has been a staple of bodybuilders for decades. It combines a dumbbell skullcrusher with a dumbbell shoulder press. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine push-up [/INST]The Smith machine push-up is an upper-body exercise targeting the chest, shoulders, and triceps. It is similar in form to bodyweight push-ups, but with the hands on the bar of the Smith machine. This allows you to vary the height to increase or decrease difficulty, or to perform a mechanical dropset by raising the bar after hitting failure at a certain height. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Feet-elevated oblique crunch [/INST]The feet-elevated oblique crunch is a variation on the crunch exercise that targets the obliques as well as the rectus abdominis or "six-pack" muscles. Resting the feet on a bench takes some of the hip flexor activation out of the movement, focusing the stress more on the abs. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Vertical jump [/INST]The vertical jump is an explosive lower-body exercise that is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the higher you'll be able to jump. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close push-up [/INST]The close push-up is an upper-body exercise that targets the chest, triceps, and shoulders. The close hand position places more emphasis on the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Dumbbell Shrug - Gethin Variation [/INST]The standing dumbbell shrug is a popular movement to build and strengthen the trapezius muscles. It’s a often trained on a bodybuilding-style shoulder or back training day, but can also work well in full-body or strength-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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>> UP Seated Cable Row [/INST]The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Heavy band bent-over row [/INST]The heavy band bent-over row is a variation of the popular barbell exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lats), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine Seated Chest Press - Gethin Variation [/INST]The machine chest press is an upper body exercise targeting the pectoral muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side plank with dumbbell external rotation [/INST]The side plank with dumbbell external rotation is a movement that combines an isometric side plank hold with a dumbbell rotation to target both the core and the rotator cuff muscles. You probably won't be able to use much weight without disrupting your balance, but even at light weight, this is a movement that can help address multiple muscle groups in a dynamic warm-up or as accessory work at the end 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-arm cable push-down [/INST]The single-arm cable push-down is a single-joint isolation movement that develops the triceps muscle one arm at a time. Because the action is purely at the elbow joint, it is difficult to use any substantial weight. Reps are usually high, such as 8-12 reps per set or more, with a focus on strict form and feeling the mind-muscle connection. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell bent-over row [/INST]The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Hammer Curl [/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>> Landmine Linear Jammer [/INST]The linear jammer is an explosive pressing movement performed using 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 linear jammer involves pressing the weight into the air, then catching it with the other hand. The movement focuses primarily on the muscles of the shoulders or deltoids. It can be trained in traditional muscle and strength-focused rep ranges, for lower reps with a focus on explosive pressing power, 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>> Single-arm barbell lateral raise [/INST]The single-arm barbell lateral raise is an isolation exercise targeting the shoulders. It is more challenging than using a dumbbell and has an instability component that may make the deltoid muscles work harder. It is generally performed one side at a time for moderate to high reps, such as 8-15 reps per set, 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>> Banded squat toe tap [/INST]The banded squat toe tap is a banded variation on the classic bodyweight squat, but with a lateral toe tap to add extra focus to the stabilizer muscles around the hips. It can be performed for time or for reps as part of a dynamic warm-up for the lower body, or in any lower-body portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-arm plank [/INST]The straight-arm plank is an exercise targeting the core muscles. It is basically the top of a push-up position, with elbows fully extended and palms on the floor. The position is held for time to target the muscles of the core, as well as the shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball chest stretch [/INST]The exercise ball chest stretch is a simple stretch for the pectoral muscles that can be made more dynamic with help from a medicine ball. It can work in a dynamic warm-up, paired with movements in a workout, or as part of a cool-down or recovery strategy. If the stretch causes pain in the front of your shoulder, dial back the intensity or choose another chest stretch. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner lying leg raise with lateral throw down [/INST]The partner lying leg raise with lateral throw down is a core exercise in which one partner performs a leg raise while the other partner pushes their legs back down at a lateral angle. The partner performing the exercise has to use core strength and stability to keep their legs from falling to the ground. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm stiff-legged deadlift [/INST]The single-arm stiff-legged deadlift is a dumbbell exercise that targets the hamstrings, glutes, lower and upper back, and core. The difference between a stiff-legged deadlift and a Romanian deadlift is primarily the amount of knee bend. The knees are only slightly bent in a stiff-legged deadlift, while they bend more in a Romanian deadlift. Stiff-legged deadlifts are generally performed for low to moderate reps, such as 8-10 reps per set, with a focus on maximizing the hamstring stretch rather than moving heavy weight. Feel free to wear a weight belt to protect your lower back. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable straight-bar biceps curl [/INST]The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> V-up plus knee-to-chest combo [/INST]The V-up plus knee-to-chest combo is a core exercise that targets the abdominals and hip flexors by combining two movements into a single sequence. 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>> Board bench press [/INST]The board bench press is an upper-body exercise that is commonly performed as an assistance movement for the bench press. It targets the same muscles as the bench press, including the chest and shoulders, but really focuses on the triceps. Because you can load it more heavily than a full bench press, it allows you to overload the triceps and lock out of the bench press. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine bent-over row [/INST]The Smith machine bent-over row is an upper-body exercise targeting the muscles of the back, particularly the lats (latissimus dorsi). 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 an upper-body or back-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 cable biceps curl [/INST]The single-arm cable biceps curl is a single-joint isolation exercise for building the biceps. This move is intended to be strict and deliberate; this is not an exercise for using momentum or otherwise cheating. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Bear Crawl Fire Feet [/INST]Bear crawl fire feet is a variation of the bear crawl that involves running in place while in a static bear crawl hold. It adds an extra coordination and full-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>> Barbell front squat to back squat [/INST]The barbell front squat to back squat is a complex that combines two fundamental barbell squat movements with a press in between to build overall strength, coordination, and endurance. This combo hits every muscle in the lower body, but also seriously challenges the upper-body musculature to control and transition the weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Triceps Extension Straight-Bar Push-Down [/INST]The cable straight-bar push-down is a popular gym exercise for targeting the triceps. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lunge high-knee clap [/INST]The lunge high-knee clap is a full-body, cardio-based exercise with emphasis on the lower body. It includes a clap under the front leg to make the movement more powerful and strict. It can be performed either for time or reps and is a great inclusion in a fat-loss or athleticism-focused circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Landmine twist [/INST]The landmine twist is a rotational abdominal movement performed using 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 abdominis. 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 or for higher rep ranges. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Calf Raise - Gethin Variation [/INST]The machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set, and occasionally for very high burnout-focused sets of 50-100 total reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jumping jack- [/INST]The jumping jack is a classic calisthenics exercise to improve overall conditioning. It’s one the most recognizable exercises on the planet, and it’s almost synonymous with training for military recruits. It can be done for time or reps, often in dynamic warm-ups or to mobilize the hips and shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Dumbbell Press - Gethin Variation [/INST]The incline dumbbell bench press is an upper body exercise targeting the upper pectoral muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Stiff-Legged Dumbbell Deadlift - Gethin Variation [/INST]The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell racked reverse lunge [/INST]The dumbbell racked reverse lunge is a popular lower-body movement that targets the muscles of the quads, glutes, hamstrings, and hips. Holding dumbbells in the racked position further challenges the core and upper-back muscles to maintain posture while the lower body moves. Lunge variations are often performed for moderate to high reps, such as 8-12 reps per leg or more, as part of the lower-body portion of a workout. If this movement hurts your knees, try performing split squats instead. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Ab Roll Out - Gethin Variation [/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>> Single-Arm Cable Row - Gethin Variation [/INST]The single-arm cable seated row is a version of the cable row movement that train the muscles of the upper back one side at a time. It targets a wide range of muscles including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, as well as the biceps. The single-arm row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell shoulder press with body rotation [/INST]The dumbbell shoulder press with body rotation is a twist on the traditional dumbbell shoulder press. Rather than pressing straight overhead, you twist your torso and hips to the side during each rep. It hits the deltoid muscles just like a shoulder press, but adds a challenge to the core, hips, and back muscles. Due to the potential balance challenge of twisting and pressing at the same time, it is commonly performed with light to moderate weights. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip bent-over row [/INST]The reverse-grip bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is thought to target the biceps and lats a bit more directly than overhand barbell rows. Because it can be loaded heavily, it is a popular movement in strength and muscle-focused upper-body workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline Crunch [/INST]The decline crunch is an effective core exercise targeting the rectus abdominis. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell behind-the-back shrug [/INST]The barbell behind-the-back shrug is an exercise targeting the traps. Having the bar behind you helps keep your shoulders pulled up and back, rather than rounded forward. It is popular in strength and muscle-focused upper-body training, and is often trained on a shoulder day. With the assistance of straps, it can be loaded heavily, but it is still usually performed for moderate to high reps, such as 8-10 reps per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell preacher curl [/INST]The dumbbell preacher curl is an exercise that focuses on building the biceps, particularly the biceps peak. All you need is a pair of dumbbells and a preacher bench. It's usually performed 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>> Clapping Push-Up [/INST]Also known as a plyo push-up, the clapping push-up is a bodyweight exercise aimed at increasing upper-body power and strength. It targets the muscles of the chest, triceps, and shoulders, and can be trained in low reps for power and strength, or higher reps for conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Bradford press [/INST]The standing Bradford press is an obscure yet effective shoulder exercise that alternates front presses with behind-the-neck presses. It can be used as a warm-up for other press variations on a shoulder day, or as a muscle-building movement on its own in a shoulder or upper-body focused workout. It is usually performed for relatively high reps, such as 8-15 reps per set or higher, or just to the point of fatigue. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Scapular push-up [/INST]The scapular push-up is an upper-body exercise aimed at increasing the stability of the scapulae and mobility in the shoulders. It is often performed as part of a dynamic warm-up before an upper-body workout, or as part of a mobility session. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker 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>> Standing EZ-Bar Curl - Gethin Variation [/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>> Walking lunge with hip extension [/INST]The walking lunge with hip extension is a combination of two movements, both targeting the lower body. The added hip extension places more of an emphasis on the glutes. It is a great inclusion in a dynamic warm-up for the lower body, but can also be performed for time or reps in any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band standing concentration curl [/INST]The band standing concentration curl is a variation of a popular biceps-focused exercise utilizing a band instead of a dumbbell. It allows you to focus on one biceps at a time and really squeeze out intense peak contractions. Band concentration curls are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Side Plank [/INST]The side plank is a popular isometric abdominal exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It is sometimes paired with the curl up and bird dog as the “McGill big three” for core strength and stability. It is performed for time and can work in a warm-up or in the core-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP 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>> AM Dumbbell Shoulder Press [/INST]The seated dumbbell shoulder pressis an exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The triceps also assist. Some lifters feel that using dumbbells versus a barbell reduced injury risk. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine lunge sprint [/INST]The Smith machine lunge sprint is a lower-body power exercise performed with the bar of a Smith machine on the back. It is similar to an alternating jump lunge or "scissor lunge," but with added weight. The contained bar of the Smith machine makes it safer and less of a balance challenge than using a free weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band seated row [/INST]The band seated row is a band alternative to the popular cable exercise and trains the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids. It also targets the biceps to a lesser degree. The band row can work well in a variety of rep ranges, requiring a heavier band for muscle-building and strength workouts and a lighter band for weight-loss work and as an accessory movement. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Romanian Deadlift [/INST]The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated alternating biceps curl [/INST]The seated alternating biceps curl is an exercise that builds bigger and stronger biceps. The alternating technique allows one arm to rest briefly while the other arm lifts. It is usually performed for moderate to high reps, such as 8-12 reps or more, as part of the upper-body or arm-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Spider Lunge [/INST]The spider lunge stretch is a lower-body stretch targeting the hips, groin, and quads. It can be part of a dynamic warm-up or mobility work performed anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball half moon [/INST]The medicine ball half moon is a dynamic core exercise performed around and over a medicine ball or other short, stationary object. It is similar in some ways to a V-up or reverse crunch, and targets both the obliques and the rectus abdominis or "six-pack" muscles. 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>> Side Lunge Touching Heel [/INST]The side lunge cross-body heel-touch is a lower-body exercise targeting the quads, glutes, and hamstrings. The heel-touch adds a slight rotational challenge. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Treadmill jogging [/INST]Treadmill jogging is a popular cardiovascular exercise performed on a machine that is available in most gyms. Performing this exercise on a treadmill allows you to adjust the speed of your jogging and, depending on the machine, perform it on an adjustable incline. Many machines also have built-in heart rate monitors and timers to help you track your progress. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hyperextension - Gethin Variation [/INST]The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Sprawl [/INST]The sprawl is an explosive bodyweight exercise that targets the core, upper body, and lower body. It is similar to a burpee, but without a jump at the top and with a plank instead of a push-up at the bottom. 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>> Standing reverse-grip cable curl [/INST]The standing reverse-grip cable curl takes a classic bodybuilding exercise, the reverse barbell curl, and tweaks it by using a handle attached to a cable stack instead. It targets the forearm muscles and brachialis to a greater degree than underhand biceps curl variations. Because grip is a limitation, this move is commonly performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout. </s> |