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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable seated 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, usi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench Dips - Gethin Variation [/INST]The bench dip is a highly effective exercise for building the triceps. The resistance comes from the body itself, rather than weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> ACFT Hanging leg tuck [/INST]The hanging leg tuck is an exercise targeting the entire body, including the arms, upper back, abs, and hip flexors. This specific exercise is part of the ne... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying Close-Grip Bar Curl On High Pulley - Gethin Variation [/INST]The lying high-cable biceps curl is an unusual move for building the biceps—but it’s a highly effective one. Lying pron... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm landmine push-press [/INST]The single-arm landmine push-press is an explosive upper-body exercise that uses an angled barbell anchored at floor level in a landmine device. It ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-Body Crunch - 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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Conventional 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 pow... |
<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 lifters worldwide. It's a classic move for building a bigger, stronger chest and triceps. It's often placed first i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell floor press [/INST]The single-arm dumbbell floor press is a multijoint pressing exercise performed lying on the floor, either with the knees bent or straight. It has ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Barbell Bench 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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sprinter burpee [/INST]The sprinter burpee is an explosive version of the burpee exercise that adds a sprinter jump to the top of each rep. It can be performed for time or reps in any fa... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Arms-crossed jump squat [/INST]The arms-crossed jump squat is an explosive version of the jump squat. Crossing your arms eliminates any extra power that could come from swinging your arm... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reach crunch [/INST]The reach crunch is a bodyweight core exercise that involves keeping the arms raised toward the ceiling while performing a crunch. It can be performed for time or rep... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide-Grip Lat Pull-Down - Gethin Variation [/INST]The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and h... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seal jack [/INST]The seal jack is a variation on the jumping jack, one the most common calisthenic exercises on the planet. The difference between this movement and the jumping jack has ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Good Morning [/INST]The barbell good morning is an exercise that targets glute, hamstring, and lower back development. It is often trained as an accessory movement to the deadlift, but a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shuttle run [/INST]The shuttle run is an athletic conditioning drill that’s great for developing speed and power, as well as changing direction. It’s a favorite of football and basketbal... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> ACFT Hand-release push-up [/INST]The hand-release push-up is a variation of the push-up, a popular bodyweight exercise commonly used in military and tactical physical fitness tests. It’s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight Walking Lunge [/INST]The walking lunge is a lower-body exercise that targets the glutes, quads, and hamstrings while challenging stability and balance. It can be performed for... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise Ball Pull-In [/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 knee... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shadow boxing [/INST]Shadow boxing is an exercise typically used in combat sports and fighting. However, it can also make a great cardio session for anyone to implement in a fast-paced c... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Mountain climber [/INST]The mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. It involves li... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted bench dip [/INST]The weighted bench dip is a highly effective exercise for building the triceps. The resistance comes from a combination of body weight and added weight—usually ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Rope Cable 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 begin... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Quadriceps SMR [/INST]Quadriceps self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower 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>> Cable shrug [/INST]The cable shrug is an exercise targeting the traps, as well as hitting the shoulders and upper back. Cables allow for lighter loading which is beneficial for higher-re... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bear crawl push-up [/INST]The bear crawl push-up is a variation of the bear crawl hold with a push-up added. It adds an extra coordination and shoulder challenge to an already intense fu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip dumbbell curl [/INST]With the reverse-grip dumbbell curl, the palms face down, not up. This unorthodox wrist position simultaneously targets the biceps while also building f... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine high row [/INST]The machine high row is a machine-based exercise targeting the back muscles, including the lats, rhomboids, and middle and lower traps. It approximates the motion... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-Arm Cable Outward-Facing Biceps Curl [/INST]The single-arm cable outward-facing biceps curl is a cable exercise that targets the biceps. It is performed standing in front of a cab... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell pirate ship [/INST]The kettlebell pirate ship is a rotational shoulder and core-focused kettlebell movement. It demands the lifter raise the kettlebell to the side in both dir... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> BFR cable rope push-down [/INST]The blood flow restriction (BFR) cable rope push-down is an arm movement that builds triceps size and strength using a cable stack, rope grip, and blood f... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Dumbbell Incline Press [/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>> TBS Dip [/INST]The triceps dip is a machine version of an exercise that many lifters perform using parallel bars or two parallel benches. The machine is found in many gyms. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell speed squat [/INST]The barbell speed squat targets the lower-body muscle groups using lighter weights to perform fast-paced back squats. Speed squats are popular in certain power... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell overhead hold with single-arm curl [/INST]The dumbbell overhead hold with single-arm curl combines an isometric overhead hold with a curl for the other arm. The two movements co... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine decline bench press [/INST]The Smith machine decline bench press is a machine-based exercise targeting the chest muscles, particularly the lower pectoral muscles. The Smith... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell kickstand deadlift [/INST]The dumbbell kickstand deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. The kickstand position can help focus the stre... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Calf Raise [/INST]The standing calf raise is a popular movement to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. When unweighted, it is ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Triceps Overhead Extension with Rope - Gethin Variation [/INST]The overhead triceps extension is an isolation exercise that is performed with a cable. It is usually performed for moderat... |
<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 a popular bodyweight exercise targeting the rectus abdominis or "six-pack" muscles, particular the upper abs. It is usually performed for hig... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hand shift plank [/INST]The hand shift plank is a progression of the straight-arm plank exercise where you maintain a plank position as you shift your hands side to side. The additional ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Deficit Deadlift [/INST]The barbell deficit deadlift is a compound exercise targeting the posterior chain. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Side Plank On Ball [/INST]The feet-elevated side plank on ball is a more advanced version of a traditional bodyweight side plank. The feet are balanced on an exercise ball, providing ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Chin-Up [/INST]The a chin-up is a variation of the pull-up exercise in which the reps are performed with the palms facing toward the body, in an underhand position, with a grip that is n... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Calf Raises [/INST]The standing calf raise is a popular movement to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. When unweighted, it is... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball torso rotation [/INST]The exercise ball torso rotation is a rotational abdominal exercise performed while holding a yoga or exercise ball between the hands. It focuses on t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg curl up [/INST]The single-leg curl up is a bodyweight abdominal movement that teaches and reinforces abdominal “bracing” for strength training. It is usually performed along w... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell shadow boxing [/INST]Dumbbell shadow boxing is a more advanced version of a popular conditioning exercise. By adding a pair of lightweight dumbbells, you can greatly increase th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted Crunch - Gethin Variation [/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 mor... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell upright row [/INST]The single-arm dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Many lifters combine this move with... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline barbell bench press [/INST]The decline barbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. While it can be a strength-focused movement, it ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Back extension [/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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Lateral Raise - Gethin Variation [/INST]The seated dumbbell lateral raiseis an iconic exercise for developing the shoulders. If you’ve ever worked out with weights, chances are yo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Seated Hammer Curls [/INST]The seated hammer curl is a popular exercise for building bigger biceps. The movement resembles hammering a nail—hence the name. While hammer can be perform... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alligator 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 th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell stiff-legged deadlift [/INST]The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated cable biceps curl [/INST]The seated cable biceps curl is a single-joint arm exercise intended to isolate the biceps. The seated position helps eliminate the use of momentum. This ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell step-up [/INST]The dumbbell 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, gl... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Curl [/INST]The barbell curl is an arm exercise that is also one of the most recognizable movements in all of bodybuilding and fitness. It helps build sleeve-popping biceps and a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cat-cow [/INST]Cat-cow is a traditional yoga pose that is also popular in fitness and strength training. It targets spinal mobility and control of the vertebral column. It can be perform... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Speed skater [/INST]The speed skater is an explosive version of the lateral lunge that involves jumping from side to side and landing on a single leg, then touching the ground. It challe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline leg lift with twist [/INST]The decline leg lift with twist is a bodyweight core exercise targeting the obliques and rectus abdominis or "six-pack" muscles, particularly the lower... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball rotational throw [/INST]The medicine ball rotational throw is an explosive exercise targeting the abdominals, including the obliques, as well as the hips and upper back. It... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing crossed-cable rear delt fly [/INST]The standing crossed-cable rear delt fly is an isolation exercise for the rear deltoids. It is usually performed for moderate to high reps, at... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pushups [/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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline Barbell Triceps Extension - Gethin Variation [/INST]The decline EZ-bar skullcrusher is an upper body isolation exercise targeting the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Bent-Over Dumbbell 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 tr... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip barbell curl [/INST]The reverse-grip barbell curl is a variation on the biceps curl where the palms face downward. The switch from an underhand to an overhand grip brings th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push Up to Side Plank [/INST]The push-up to side plank is an upper-body and core-focused exercise combining two popular bodyweight movements. It targets the chest, triceps, and shoulders... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band straight-arm pull-down [/INST]The band straight-arm pull-down is a non-gym or at home variation of the straight-arm lat pull-down performed using a cable stack machine. It can eithe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell squat [/INST]The dumbbell squat is a classic lower-body exercise that targets the quadriceps, hamstrings, and glutes. While this variation is usually performed with relatively l... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hex-bar deadlift [/INST]The hex bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. The bar is held with a parallel (palms in) grip outside o... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Full moon- [/INST]The full moon is a bodyweight exercise targeting the muscles of the abs. It is similar to a V-up, but with the added challenge of “drawing” a circle shape in the air du... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-Over Barbell Row - Gethin Variation [/INST]The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all o... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner farmer's walk [/INST]The partner farmer's walk is a protocol for performing farmer's carries with dumbbells or other weights. One partner walks for a predetermined distance or ti... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg cable stiff-legged deadlift [/INST]The single-leg cable stiff-legged deadlift is a lower-body exercise that mainly targets the hamstrings, while also benefiting the glutes usi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine leg press [/INST]The Smith machine leg press is a machine-based movement that targets the quads, glutes, and hamstrings. It can serve as a substitute for the leg press or b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith Machine Decline Press [/INST]The Smith machine decline bench press is a machine-based exercise targeting the chest muscles, particularly the lower pectoral muscles. The Smith machi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated finger curl [/INST]The seated finger curl is an exercise targeting the muscles of the hands and forearms. It is popular with rock climbers and other athletes looking to build fore... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell lateral hop to sprint [/INST]The dumbbell lateral hop to sprint is a multi-part explosive exercise combining weighted hops with weighted sprinting. Adding dumbbells adds a chall... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Calf SMR [/INST]Calf self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other "trigger point" m... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine behind-the-neck press [/INST]The Smith machine behind-the-neck press is a machine-based exercise targeting the deltoids. The Smith machine mimics a barbell but provides mor... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell thruster progression [/INST]The kettlebell thruster progression is a kettlebell combination movement that includes a squat, curl, press, and overhead extension in a single seq... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Judo push-up [/INST]The judo push-up is an advanced push-up variation that blends elements of the yoga poses downward- and upward-facing dog. This movement increases the demands on the s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse Machine Flyes [/INST]The machine rear delt fly is an exercise targeting the rear head of the shoulder muscle or deltoids, as well as the muscles of the upper back. It's sort of t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band chest fly [/INST]Similar to the cable chest fly, the band chest fly is a single-joint movement that works the pectoral muscles. The fly is common in upper-body and chest-focused mus... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Leg Lift [/INST]The captain's chair leg raise is an exercise that targets the abs and hip flexors. It involves an apparatus that allows the forearms to rest on pads and the upright to... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall sit [/INST]The wall sit is an exercise targeting the quadriceps and core muscle. It involves descending into a squat position while leaning against a wall, then holding that positio... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell thruster [/INST]The dumbbell thruster, which begins with a squat and ends with an overhead press, works the entire body at once in a single fluid motion. This exercise is often ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Overhead dumbbell front raise [/INST]The overhead dumbbell front raise takes the dumbbell front raise one step further, extending the motion all the way above the head. In addition to th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing One-Arm Cable 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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying rear delt fly [/INST]The lying rear delt fly is an upper-body exercise that targets the rear deltoid of the shoulder. By performing the movement lying face down on a bench, it elim... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> High knees [/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> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 3D dumbbell lunge [/INST]The 3D dumbbell lunge is a sequence of lower-body exercises that target the muscles of the glutes, quads, and hamstrings from a variety of angles. It consists of... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jumping knee up-down [/INST]The jumping knee up-down is an explosive bodyweight movement that consists of a knee up-down followed by a jump squat. It targets the muscles of the lower bod... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Concentration Curl [/INST]The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell arc row [/INST]The single-arm dumbbell arc row is an exercise for building the latissimus dorsi, or lat, muscles of the back. This variation has more of an arcing sha... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rower [/INST]The rower is a popular gym machine that is serious cardiovascular work, but also targets the legs, back, and arm muscles. It's a great way build overall aerobic and muscular... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell front rack lunge [/INST]The kettlebell front rack lunge is a dynamic leg and core exercise in which a lifter performs lunges while holding a single kettlebell in the front-rac... |
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