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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm machine high row [/INST]The single-arm machine high row is a machine-based exercise targeting the back muscles, including the lats, rhomboids, and middle and lower traps. It a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell snatch- [/INST]The single-arm dumbbell snatch is an explosive exercise that builds full-body power and targets the muscles of the hips, back, and shoulders. It involv... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jump Squat [/INST]The jump squat is an explosive bodyweight exercise targeting the quads, hamstrings, and glutes. It is also a serious cardiovascular challenge when done for reps. It can... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Otis-Up [/INST]The Otis-up is a weighted exercise focusing on the abdominal muscles, as well as the shoulders to a lesser degree. It primarily targets the rectus abdominus or “six-pack” ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Superhero burpee [/INST]The superhero burpee is an advanced variation of the burpee exercise. The main difference between this and the standard burpee is that while on the floor, the han... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell alternating renegade row [/INST]The kettlebell alternating renegade row combines rowing and core training into a single difficult movement. It's popular in time-efficient stre... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball jumping jill [/INST]The medicine ball jumping jill is an explosive medicine ball exercise that is similar to a jumping jack but performed holding a medicine ball between th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell biceps curl [/INST]The incline dumbbell biceps curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a vertical arm angle, whi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging exercise ball leg raise [/INST]The hanging exercise ball leg raise is an exercise targeting the abs and hip flexors. Instead of resting the forearms on the pads of an apparatus, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side kick-through push-up [/INST]The side kick-through push-up is a full-body movement that begins in a bear crawl position and ends with a leg kicked out to the side, with a push-up per... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Bench Press [/INST]The dumbbell bench press is a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell pass-through lunge [/INST]The kettlebell pass-through lunge is a dynamic leg and core exercise in which a lifter passes a weight under their front leg during lunges. It is a u... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> BOSU cross-body crunch [/INST]The BOSU cross-body crunch is a dynamic abdominal exercise performed on a BOSU ball or other stability training device. It targets several of the muscles in... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lunge kick [/INST]The lunge kick is a lower-body, cardio-based exercise performed at a high intensity. It includes a kick of the front leg to make the movement more powerful. It can be p... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dip Machine [/INST]The dip machine is a machine exercise that mimics a triceps dip, a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the trice... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable stiff-legged deadlift [/INST]The cable stiff-legged deadlift is a lower-body exercise that mainly targets the hamstrings, while also benefiting the glutes using a proper hip-hingin... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Barbell Deadlift [/INST]The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging crunch [/INST]The hanging crunch an abdominal exercise that targets the rectus abdominis or "six-pack" muscles. It can be performed hanging from a bar, on a dip station or parall... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Elliptical trainer [/INST]The elliptical trainer is a popular machine for cardiovascular training without the significant impact on your joints of running. On many machines, you can adju... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-dumbbell push-up [/INST]The single-dumbbell push-up is a more difficult push-up variation where you balance your hands on the ends of a dumbbell. This simple change makes many mus... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lateral Squats [/INST]The lateral lunge is a lower-body bodyweight movement that works the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weights. It ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Inchworm [/INST]The inchworm is a popular bodyweight exercise that involves “walking” the hands on the floor from a bent-over toe-touch position into a straight-arm plank. It is usually ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Brachialis SMR [/INST]Brachialis self-myofascial release (SMR) is a self-administered soft-tissue treatment for the upper body, usually using a foam roller, lacrosse ball, or other "trig... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Bulgarian Split Squat [/INST]The dumbbell Bulgaria split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable Cross-Over - Gethin Variation [/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 adju... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell skullcrusher [/INST]The dumbbell skullcrusher is a triceps exercise that has been a staple of bodybuilders for decades. Skullcrushers are usually performed for moderate to high ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jump lunge heel kick [/INST]The jump lunge heel kick is a high-intensity, full-body exercise targeting the quads, glutes, and hamstrings. It combines a jump lunge with a standing hamstri... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith Machine Standing Calf Raises - Gethin Variation [/INST]The Smith machine standing calf raise is a machine-based exercise targeting the muscles of the calves, particularly the gastr... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suspended row [/INST]The suspended row is a bodyweight pulling exercise that focuses on the muscles of the middle and upper back, as well as the biceps. It can be trained in traditional ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Progressive High Knee [/INST]High knees is a full-body, cardio-based exercise with an emphasis on the lower body. It is often performed for reps or time as part of a dynamic warm-up.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating standing shoulder press [/INST]The alternating standing shoulder press is a popular dumbbell exercise targeting the shoulders. It can be performed in strength-focused rep ran... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball pike [/INST]The exercise ball pike is a challenging move that targets the core. It involves thrusting the hips into full flexion over a ball, then extending out to a foot-e... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band-suspended kettlebell bench press [/INST]The band-suspended kettlebell bench press is a bench press variation where kettlebells or weight plates are hung from the ends of a barbell b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side-to-side box skip [/INST]The side-to-side box skip is an explosive lower-body exercise that involves jumping laterally over a bench or box, landing with one foot on top of the surfac... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline cable chest press [/INST]The incline cable chest press is a pressing movement that uses a cable stack and an incline bench to target the upper portion of the pectoral muscles, si... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lateral box jump [/INST]The lateral box jump is a plyometric exercise targeting lateral agility and lower-body strength. It's a great move for athletes in many sports, including basketba... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball slam [/INST]The medicine ball slam is an explosive exercise for developing power, strength, and speed. Muscles worked include the abdominals, legs, triceps, shoulders, and ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Glute-Ham Raise - Gethin Variation [/INST]The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg hack squat [/INST]The single-leg hack squat is a lower-body exercise mainly targeting the quads, performed one side at a time per set. It is often used as an accessory for squ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Arnold press [/INST]Named after the iconic bodybuilder and movie star, the Arnold press adds rotation to a classic shoulder press. It allows the hands to rotate naturally, while also hit... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated leg tuck with dumbbell [/INST]The seated leg tuck with dumbbell is an ab exercise requiring only a bench and a dumbbell. It's commonly performed for high reps as a burnout at the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Swiss Ball V-Up With Foot Pass [/INST]The exercise ball V-up is a popular movement to target the abdominal muscles, particularly the rectus abdominis or "six-pack" muscles. It involves p... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Banded biceps curl in squat position [/INST]The banded biceps curl in squat position is an exercise targeting the biceps, although it also works the core and lower body. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-Grip EZ-Bar Curl - Gethin Variation [/INST]The close-grip EZ-bar curl is an exercise targeting the biceps, particularly the long head. The main difference between this exercise and... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plank up-down [/INST]The plank up-down is a variation of the plank push-up that ends in an elbow plank rather than with the chest on the ground. It involves transitioning between the two... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Rope Jumping [/INST]Jumping rope is classic conditioning exercise that is popular with everyone from children to boxers to CrossFit athletes. It targets many different muscles, inclu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse crunch [/INST]The reverse crunch is a popular exercise targeting the abdominals, particularly the lower half. It’s easy to perform on either the floor or a flat bench. Many lifte... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Latissimus dorsi SMR [/INST]Latissimus dorsi self-myofascial release (SMR) is a self-administered soft-tissue treatment for the upper body, usually using a foam roller, lacrosse ball, or... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Ab Roller [/INST]The ab wheel roll-out is an exercise targeting the abdominals, often with an inexpensive wheel device with a handle on either side. Many trainers and strength coaches cl... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Medicine Ball Slam [/INST]The medicine ball slam is an explosive exercise for developing power, strength, and speed. Muscles worked include the abdominals, legs, triceps, shoulders, a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg balance and reach [/INST]The single-leg balance and reach is an exercise that focuses on lower-body strength and stability. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable Overhead Triceps Extension - Gethin Variation [/INST]The overhead triceps extension is an isolation exercise that is performed with a cable. It is usually performed for moderate to... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Barbell Thruster [/INST]The barbell thruster is a full-body exercise that incorporates both squatting and pressing in one functional movement. It's especially common in contem... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-over scapular slide [/INST]The bent-over scapular slide is an upper-body exercise that helps with scapular and shoulder mobility. It is commonly performed for time or reps as part o... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP 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,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall calf stretch [/INST]The wall calf stretch is a stretch targeting the calf muscles. This is a simple way to stretch these often-tight muscles without any equipment needed. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR 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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Half bird dog [/INST]The half bird dog is a core exercise designed to strengthen the posterior chain. In the half bird dog, you will raise one arm or one leg at a time, rather than both ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline straight-arm pull-over [/INST]The incline straight-arm pull-over is an upper-body exercise targeting the chest and lats (latissimus dorsi). Performing it on an incline bench emph... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Landmine squat [/INST]The landmine squat is a lower-body exercise that uses an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell... |
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