Exercise Library

287 exercises.

• 1/2 Kneeling Shotgun Row

  Back Bodyweight Biceps

  No description yet.

• Ab Rollout

  Core Ab Wheel

  For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on…

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  Air Squats

  Quads Bodyweight Glutes

  No description yet.

• Alternating Heel Touch

  Other Bodyweight

  No description yet.

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  Alternating Medicine Ball Push Up

  Chest Medicine Ball

  No description yet.

• Alternating Superman

  Other Bodyweight

  To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms…

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  Arnold Dumbbell Press

  Shoulders Dumbbell

  Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms s…

• Australian Chin Up

  Back Pull Up Bar Biceps

  Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip w…

• BOSU® Balance Trainer

  Other BOSU

  BOSU® Balance Trainer exercises

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  Back Squat

  Quads Barbell GlutesHamstrings

  No description yet.

• Balance Trainer Braced Frog Kicks

  Other BOSU

  Balance Trainer Braced Frog Kicks is a bodyweight core exercise that involves sitting on a Balance Trainer and extending your legs out away from yourself. By raising, and extending…

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  Balance Trainer Push Up

  Chest BOSU

  No description yet.

• Balance Trainer Squat

  Quads BOSU

  No description yet.

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  Balance Trainer Sumo Squat Jumps

  Quads BOSU

  Adds a cardiovascular and plyometric element to the sumo squat by incorporating jumps on a balance trainer. This variation increases leg strength and explosive power while improvin…

• Barbell Back Squat with Deep Partial Squat

  Quads Barbell

  No description yet.

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  Barbell Bench Press

  Chest Barbell

  Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from…

• Barbell Bicep Drag Curl

  Biceps Barbell

  Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This…

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  Barbell Curl

  Biceps Barbell

  Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This…

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  Barbell Decline Bench Press

  Chest Barbell

  Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement be…

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  Barbell Front Raise

  Shoulders Barbell

  Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand. Face away from the pulley and put your …

• Barbell Glute Bridge

  Glutes Barbell

  Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar …

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  Barbell Hip Thrust

  Glutes Barbell

  Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caus…

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  Barbell Incline Bench Press

  Chest Barbell

  Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar …

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  Barbell Lunge

  Quads Barbell

  This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the …

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  Barbell Seated Calf Raise

  Calves Barbell

  Place a block about 12 inches in front of a flat bench. Sit on the bench and place the ball of your feet on the block. Have someone place a barbell over your upper thighs about 3 i…

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  Barbell Shoulder Press

  Shoulders Barbell

  Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward). Once yo…

• Barbell Shrug

  Shoulders Barbell

  Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be …

• Barbell Step Up

  Quads Barbell

  Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spo…

• Barbells

  Other Barbell

  Barbells exercises

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  Behind the Back Cable Lateral Raise

  Shoulders Cable

  No description yet.

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  Bench Dip

  Triceps Bench

  For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge wit…

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  Bent Over Barbell Row

  Back Barbell

  Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it…

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  Bicycle Crunch

  Core Bodyweight

  No description yet.

• Box Shuffle

  Other Bodyweight

  Stand to one side of the box with your left foot resting on the middle of it. To begin, jump up and over to the other side of the box, landing with your right foot on top of the bo…

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  Bulgarian Split Squat

  Quads Bodyweight Glutes

  Suspend your straps so the handles are 18-30 inches from the floor. Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and …

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  Burpee

  Cardio Bodyweight ChestQuads

  No description yet.

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  Burpee Broad Jump

  Cardio Bodyweight

  Burpee Broad Jump is a combination exercise that merges Burpees with Broad Jumps. Like standard Burpees, this compound movement involves a variety of muscle groups including your c…

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  Butt Kick

  Other Bodyweight

  Begin standing with your knees slightly bent. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height. As you go up, …

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  Butterfly Stretch

  Mobility None Adductors

  Sit on the machine with your back flat on the pad. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This w…

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  Cable Bicep Curl

  Biceps Cable

  Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher bench with your elbow and upper arms firmly on top of…

• Cable Crossover

  Other Cable

  To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand. Step forward…

• Cable Crossover Fly

  Chest Cable

  To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand. Step forward…

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  Cable Crunch

  Core Cable

  Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly and…

• Cable Face Pull

  Shoulders Cable Back

  Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the grou…

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  Cable Front Raise

  Shoulders Cable

  Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand. Face away from the pulley and put your …

• Cable Hip Abduction

  Abductors Cable

  No description yet.

• Cable Hip Adduction

  Adductors Cable

  No description yet.

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  Cable Hip Extension

  Glutes Cable

  No description yet.

• Cable Knee Drive

  Core Cable

  The Cable Knee Drive is a functional exercise targeting the hip flexors, core, and improves lower body power and stability. Performed with a cable attached to the ankle, this exerc…

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  Cable Lateral Raise

  Shoulders Cable

  Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should…

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  Cable One Arm Tricep Side Extension

  Triceps Cable

  With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the w…

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  Cable One Arm Underhand Tricep Extension

  Triceps Cable

  With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the w…

• Cable Pull Through

  Glutes Cable Hamstrings

  Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart. Begin the moveme…

• Cable Rope Hammer Curls

  Biceps Cable

  Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the …

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  Cable Rope Overhead Triceps Extension

  Triceps Cable

  Attach a rope to the bottom pulley of the pulley machine. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms f…

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  Cable Rope Tricep Extension

  Triceps Cable

  With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the w…

• Cable Row

  Back Cable

  Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be …

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  Cable Row with Squat

  Back Cable Quads

  No description yet.

• Cable Shoulder External Rotation

  Other Cable

  Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away. Grasp the handle with your right hand, and keep your elbow pressed f…

• Cable Shoulder External Rotation at 90°

  Other Cable

  No description yet.

• Cable Tricep Pushdown

  Triceps Cable

  No description yet.

• Cable Underhand Tricep Pushdown

  Triceps Cable

  No description yet.

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  Calf Raises

  Calves Bodyweight

  For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be th…

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  Chin Up

  Back Pull Up Bar Biceps

  Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip w…

• Clam

  Other Bodyweight

  No description yet.

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  Close-Grip Bench Press

  Triceps Barbell Chest

  Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting pos…

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  Concentration Curl

  Biceps Dumbbell

  Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position. F…

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  Couch Stretch

  Mobility None Quads

  Couch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a co…

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  Cross Body Hammer Curls

  Biceps Dumbbell

  Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, …

• Crunches

  Core Bodyweight

  Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three …

• Cycling

  Cardio Bodyweight

  No description yet.

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  Cycling - Stationary

  Other Bodyweight

  No description yet.

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  Deadlift

  Back Barbell HamstringsGlutesLower Back

  No description yet.

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  Deadlift to Calf Raise

  Calves Barbell

  No description yet.

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  Decline Crunch

  Core Bodyweight

  Secure your legs at the end of the decline bench and lie down. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind …

• Decline Oblique Crunch

  Core Bodyweight

  Secure your legs at the end of the decline bench and slowly lay down on the bench. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the …

• Decline Overhead Weighted Sit Up

  Core Bodyweight

  No description yet.

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  Decline Push Up

  Chest Bodyweight

  Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting po…

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  Decline Reverse Crunch

  Core Bodyweight

  Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor usin…

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  Decline Russian Twists

  Core Bodyweight

  Connect a standard handle attachment, and position the cable to a middle pulley position. Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You …

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  Decline Sit Up

  Core Bodyweight

  Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Place your hands behind y…

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  Deficit Calf Stretch

  Mobility None

  Sit up straight on an exercise mat. Bend one knee and put that foot on the floor to stabilize the torso. Straighten your other leg and flex your ankle. Using a band, towel, or your…

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  Diamond Push Up

  Chest Bodyweight

  Move into a prone position on the floor, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width. Keep your body stra…

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  Dip

  Triceps Dip Bar ChestShoulders

  Sit securely in a dip machine, select the weight and firmly grasp the handles. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be…

• Dual Kettlebell Front Squat

  Quads Kettlebell

  No description yet.

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  Duck Walk

  Cardio None

  Duck Walk is a bodyweight exercise that primarily targets the quads, glutes, and hamstrings. This compound movement involves squatting low and then walking forward or backward whil…

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  Dumbbell Back Fly

  Chest Dumbbell

  No description yet.

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  Dumbbell Bench Press

  Chest Dumbbell

  Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the du…

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  Dumbbell Bent Over Reverse Fly

  Shoulders Dumbbell

  No description yet.

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  Dumbbell Bent Over Row

  Back Dumbbell

  With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back strai…

• Dumbbell Bicep Curl

  Biceps Dumbbell

  Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be …

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  Dumbbell Bulgarian Split Squat

  Quads Dumbbell Glutes

  Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed…

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  Dumbbell Curtsy Lunge

  Quads Dumbbell

  Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step backward with your right leg around two feet or so from t…

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  Dumbbell Decline Bench Press

  Chest Dumbbell

  Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are lay…

• Dumbbell Drag Curl

  Biceps Dumbbell

  Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position. As you exhale, curl the bar up wh…

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  Dumbbell Fly

  Chest Dumbbell

  No description yet.

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  Dumbbell Front Raise

  Shoulders Dumbbell

  Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your…

• Dumbbell Glute Bridge

  Glutes Dumbbell

  Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar …

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  Dumbbell Goblet Squat

  Quads Dumbbell

  Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed…

• Dumbbell Halo To Oblique Crunch

  Core Dumbbell

  Dumbbell Halo To Oblique Crunch is a combination of a core and shoulder exercise. It primarily targets the obliques and shoulders. By performing a halo movement with the dumbbell a…

• Dumbbell Hip Thrust

  Glutes Dumbbell

  Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caus…

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  Dumbbell Incline Bench Press

  Chest Dumbbell

  Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the du…

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  Dumbbell Kickbacks

  Glutes Dumbbell

  No description yet.

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  Dumbbell Lateral Raise

  Shoulders Dumbbell

  Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position…

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  Dumbbell Lunge

  Quads Dumbbell

  Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step backward with your right leg around two feet or so from t…

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  Dumbbell Rear Delt Raise

  Shoulders Dumbbell

  While holding a dumbbell in each hand, lay with your chest down on a flat bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms …

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  Dumbbell Romanian Deadlift

  Hamstrings Dumbbell Glutes

  Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you ma…

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  Dumbbell Romanian Deadlift to Bent Over Row

  Back Dumbbell

  With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back strai…

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  Dumbbell Romanian Deadlift to Shrug

  Shoulders Dumbbell

  No description yet.

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  Dumbbell Row

  Back Dumbbell

  Using a neutral grip, lean into an incline bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position. Retract t…

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  Dumbbell Seated Hammer Curl To Front Press

  Biceps Dumbbell

  Combines seated hammer curls with a front press in a compound movement, targeting biceps, shoulders, and triceps. Improves functional strength and muscular endurance, offering a fu…

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  Dumbbell Shoulder Press

  Shoulders Dumbbell

  While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbe…

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  Dumbbell Side Bend

  Other Dumbbell

  Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. Th…

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  Dumbbell Skullcrusher

  Triceps Dumbbell

  No description yet.

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  Dumbbell Squat

  Quads Dumbbell

  Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed…

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  Dumbbell Squat To Shoulder Press

  Quads Dumbbell ShouldersGlutes

  No description yet.

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  Dumbbell Step Up

  Quads Dumbbell

  Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Place the right foot on the elevated platform. Step on the platform by extending the h…

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  Dumbbell Superman

  Other Dumbbell

  To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms…

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  Dumbbell Tricep Extension

  Triceps Dumbbell

  Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be…

• Dumbbells

  Other Dumbbell

  Dumbbells exercises

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  Elevated Hip Bridge

  Other Bodyweight

  Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting positio…

• Exercise Ball Crunch

  Core Bodyweight

  Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor.…

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  Extended Plank

  Core Bodyweight

  Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all ti…

• Fire Hydrant Circle

  Other Bodyweight

  No description yet.

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  Floor Press

  Other Bodyweight

  Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled …

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  Flutter Kicks

  Other Bodyweight

  On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front ed…

• Foam Roll Glute Bridge

  Glutes Foam Roller

  Foam Roll Glute Bridge is a variation on the standard Glute Bridge. This compound movement targets the glutes and hamstrings. By placing your feet or back on a foam roller, you add…

• Forward Lunge with Twist

  Quads Bodyweight

  No description yet.

• Forward Stability Ball Plank

  Core Stability Ball

  No description yet.

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  Front Plate Raise

  Other Bodyweight

  While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked wit…

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  Front Squat

  Quads Barbell GlutesCore

  This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and …

• Glute Kickback Machine

  Glutes Machine

  Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position bu…

• Good Morning

  Lower Back Barbell

  No description yet.

• Gorilla Rows

  Back Bodyweight

  No description yet.

• Grape Vine/Carioca

  Other Bodyweight

  Grape Vine/Carioca is a dynamic, agility exercise that primarily targets the lower body, specifically the hip abductors and adductors. This compound movement involves stepping side…

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  Half Center Split

  Other Bodyweight

  Half Center Split is an advanced stretching exercise that aims to improve your flexibility in the inner thighs, hamstrings, and lower back. By sitting with one leg extended out to …

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  Hammer Curls

  Biceps Dumbbell Forearms

  Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso.…

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  Hand Release Push Up

  Chest Bodyweight

  Hand Release Push Up is a variation on the standard push up. While the movement itself is nearly identical to a standard push up, by lifting your hands off the ground, you ensure t…

• Handle Bands

  Other Resistance Band

  Handle Bands exercises

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  Handstand Hold

  Other Bodyweight

  Handstand Hold is an isometric movement (the muscle is under tension, but not moving) that primarily targets your shoulders. This is a great exercise for building strength and stab…

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  Handstand Walk

  Cardio None

  Handstand Walk is a demanding bodyweight exercise that primarily targets the shoulders, triceps, and core. This compound movement requires balance, coordination, and strong upper b…

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  Hanging Leg Raise

  Core Bodyweight

  Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slig…

• Hi-Lo Pulley Cable

  Other Cable

  Hi-Lo Pulley Cable exercises

• Hiking

  Other Bodyweight

  No description yet.

• Hip Hinge

  Other Bodyweight

  Hip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critic…

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  Hip Thrust

  Glutes Barbell

  Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caus…

• Hurdle Step Over

  Hamstrings Bodyweight

  Hurdle Step Over is an agility and coordination exercise that primarily targets the hip flexors, hamstrings, and glutes. This bodyweight movement involves stepping over a hurdle or…

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  Incline Dumbbell Curl

  Biceps Dumbbell

  Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward…

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  Incline Dumbbell Row

  Back Dumbbell

  Using a neutral grip, lean into an incline bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position. Retract t…

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  Incline Hammer Curl

  Biceps Dumbbell

  Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso.…

• Isometric Biceps Hold

  Biceps Bodyweight

  Isometric Biceps Hold is an isolation exercise that targets the biceps. Unlike standard curls, this exercise requires you to hold your arms in a fixed position, which can help impr…

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  Jump Squat

  Quads Bodyweight

  Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Keeping your back straight and chest up, squat down as you inhale u…

• Kettlebell Alternating Row

  Back Kettlebell

  Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettl…

• Kettlebell One-Legged Deadlift

  Back Kettlebell

  No description yet.

• Kettlebell Row

  Back Kettlebell

  Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettl…

• Kettlebell Single Arm Overhead Lunge

  Quads Kettlebell

  No description yet.

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  Kettlebell Sumo Squat

  Quads Kettlebell

  Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other. Squat down by flexing the knee and sitting back with the hi…

• Kettlebell Swing

  Other Kettlebell

  No description yet.

• Kettlebell Swing American

  Other Kettlebell

  This exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swing…

• Kettlebell Upright Row

  Shoulders Kettlebell

  Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in yo…

• Kettlebells

  Other Kettlebell

  Kettlebells exercises

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  Kneeling Hip Flexor Stretch

  Mobility None

  Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor. Shift your w…

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  Kneeling Squat

  Quads Bodyweight

  No description yet.

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  Landmine Row

  Back Bodyweight

  No description yet.

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  Landmine Squat

  Quads Bodyweight

  No description yet.

• Lat Pulldown

  Back Cable

  Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position. Pull the handle down, squeez…

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  Lateral Bound

  Other Bodyweight

  Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position. Allow your lead leg to do a countermovement inward as you shift y…

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  Lateral Box Shuffle

  Other Bodyweight

  Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position. Quickly dip into a quarter squat to initiate the stretch refle…

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  Lateral Isometric Neck

  Other Bodyweight

  Lateral Isometric Neck is an isolation exercise that targets the muscles on the side of the neck, particularly the sternocleidomastoid and scalene muscles. By holding a challenging…

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  Lateral Lunge Stretch

  Quads None

  Lateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply…

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  Leg Pull-In

  Other Bodyweight

  Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will …

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  Leg Raise

  Core Bodyweight

  Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slig…

• Loop Band High Pull

  Other Resistance Band

  This compound movement works the shoulders, traps, and upper back. The loop band creates an adaptable resistance, making it easier on the joints compared to barbell high pulls whil…

• Loop Band Shoulder External Rotation at 90°

  Other Resistance Band

  Performed with the elbow bent at a 90-degree angle, this variation targets the rotator cuff in a position that is common in daily activities and sports. The loop band provides adju…

• Loop Band Shoulder Internal Rotation

  Other Resistance Band

  Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away. Grasp the end of the band with your…

• Loop Band Standing Incline Chest Press

  Chest Resistance Band

  Focusing on the upper chest and front shoulders, this variation uses a loop band to replicate the incline press. The standing position engages the core and lower body for stability…

• Loop Bands

  Other Resistance Band

  Loop Bands exercises

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  Lunge

  Quads Bodyweight

  This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the …

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  Lunge Jump

  Quads Bodyweight

  No description yet.

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  Machine Shoulder Press

  Shoulders Machine

  Sit down on the Shoulder Press Machine and select the weight. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting pos…

• Medicine Ball

  Other Medicine Ball

  This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall. Begin standing a few meters in front of your partne…

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  Medicine Ball Reverse Lunge

  Quads Medicine Ball

  Medicine Ball Reverse Lunge is a weighted variation of Lunge. Like other Lunges, this is a compound exercise that primarily targets your lower body. Holding a medicine ball in both…

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  Medicine Ball Romanian Deadlift

  Hamstrings Medicine Ball

  Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you ma…

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  Medicine Ball Side Lunge

  Quads Medicine Ball

  No description yet.

• Mini Loop Band Kneeling Row

  Back Resistance Band

  Similar to other row variations, this compound movement primarily targets your back. By targeting each side of the body independently, you add some instability to the movement, whi…

• Mini Loop Band Squat

  Quads Resistance Band

  Mini Loop Band Squat is a bodyweight variation of Squats. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By placing a mini loop ban…

• Mini Loop Band Standing Hip Extension

  Glutes Resistance Band

  Mini Loop Band Standing Hip Extension is an isolation movement that involves extending one leg out behind you. The use of a loop band adds resistance to this movement, especially n…

• Mini Loop Bands

  Other Resistance Band

  Mini Loop Bands exercises

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  Neutral Grip Pull Up

  Back Pull Up Bar

  Grab the pull-up bar with the palms facing forward using a wide grip. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that ther…

• PVC Helicopter

  Other Bodyweight

  PVC Helicopter is a mobility exercise that primarily targets the shoulders. By holding a PVC pipe overhead and rotating your torso, you can improve shoulder and thoracic spine mobi…

• PVC Shoulder Flexion

  Other Bodyweight

  PVC Shoulder Flexion is an isolation exercise that primarily targets the shoulders, more specifically the rotator cuff muscles. This exercise involves using a PVC pipe to guide the…

• Pancake

  Other Bodyweight

  The Pancake is an isolation stretch that primarily targets the hamstrings and lower back. By sitting on the floor with your legs extended in a 'V' shape and reaching forward, you e…

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  Pause Barbell Decline Bench Press

  Chest Barbell

  Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement be…

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  Pause Barbell Incline Bench Press

  Chest Barbell

  Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar …

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  Pike Push Up

  Chest Bodyweight

  Move into a prone position on the floor, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width. Keep your body stra…

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  Pistol Squat

  Quads Bodyweight

  Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other. Squat down by flexing the knee and sitting back with the hi…

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  Plank

  Core Bodyweight

  Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all ti…

• Plank Shoulder Taps

  Core Bodyweight

  Plank Shoulder Taps is a variation on the standard Plank. Like Plank, this exercise primarily targets your core, but the movement itself adds a lot more instability to the exercise…

• Posterior Isometric Neck

  Other Bodyweight

  Posterior Isometric Neck exercise is an isolation movement that targets the muscles in the back of the neck. By pressing your head against an immovable object, you can engage these…

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  Pull Up

  Back Pull Up Bar Biceps

  Take a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shruggi…

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  Pull Up Bar

  Back Pull Up Bar

  Take a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shruggi…

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  Pulse Back Squat

  Quads Barbell

  No description yet.

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  Push Press

  Other Bodyweight

  No description yet.

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  Push Up

  Chest Bodyweight TricepsShoulders

  Move into a prone position on the floor, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width. Keep your body stra…

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  Quadruped Plank With Leg Extensions

  Quads Machine

  Quadruped Plank With Leg Extensions is a compound exercise that primarily targets the core, along with the glutes and hamstrings. By extending one leg at a time while maintaining a…

• Rack Pulls

  Other Bodyweight

  Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself agai…

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  Reverse Barbell Curl

  Biceps Barbell

  Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This wi…

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  Reverse Box Jump

  Quads Bodyweight

  Reverse Box Jump is a compound, plyometric exercise that primarily targets the quadriceps. Unlike standard box jumps where you jump onto the box, this variation involves jumping ba…

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  Reverse Crunch

  Core Bodyweight

  Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise. Move you…

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  Reverse Dumbbell Curl

  Biceps Dumbbell

  To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from ea…

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  Reverse Grip Barbell Bent Over Row

  Back Barbell

  Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it…

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  Reverse Grip Pull Down

  Other Bodyweight

  No description yet.

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  Reverse Plank

  Core Bodyweight

  Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all ti…

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  Romanian Deadlift

  Hamstrings Barbell GlutesLower Back

  Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you ma…

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  Romanian Deadlift to Bent-Over Row

  Back Barbell

  No description yet.

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  Romanian Deadlift to Shrug

  Shoulders Barbell

  No description yet.

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  Rope Cable

  Other Cable

  Rope Cable exercises

• Row Cable

  Back Cable

  Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be …

• Rowing

  Back Bodyweight

  No description yet.

• Running

  Cardio None

  To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter y…

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  Russian Twist

  Core Bodyweight

  Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body s…

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  Scissor Crossover Kick

  Other Bodyweight

  To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The…

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  Seated Barbell Shoulder Press

  Shoulders Barbell

  Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward). Once yo…

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  Seated Calf Raise

  Calves Machine

  Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) a…

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  Seated Dumbbell Calf Raise

  Calves Dumbbell

  Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) a…

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  Seated Dumbbell Curl

  Biceps Dumbbell

  Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso. Rotate the palms of the hands so that they are facing your tors…

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  Seated Machine Calf Press

  Calves Machine

  Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform. Select an appropriate weight, and grasp the…

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  Seated Point And Flex

  Other Bodyweight

  Seated Point and Flex is an isolation exercise that primarily targets the calves and lower legs. By positioning yourself on a bench or chair, you eliminate the need for balance, al…

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  Shotgun Row

  Back Bodyweight Biceps

  Attach a single handle to a low cable. After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward.…

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  Side Bridge

  Other Bodyweight

  No description yet.

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  Side Lunge

  Quads Bodyweight

  No description yet.

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  Side Plank With Knees Bent

  Core Bodyweight

  Side Plank With Knees Bent is a variation on the more standard Side Plank. Like other side planks, this bodyweight exercise primarily targets the obliques and core. By keeping your…

• Single Arm Cable Crossover

  Other Cable

  Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. Step forward in front of both pulleys with your arms extended in…

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  Single Arm Cable Press

  Other Cable

  Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. Step forward in front of both pulleys with your arms extended in…

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  Single Arm Kettlebell Deadlift

  Back Kettlebell

  No description yet.

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  Single Arm Preacher Curl

  Biceps EZ Bar

  Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your star…

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  Single Leg Glute Bridge

  Glutes Bodyweight

  Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. Execute the movement by d…

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  Single Leg Glute Bridge and Squeeze

  Glutes Bodyweight

  Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. Execute the movement by d…

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  Single Leg Hip Thrust

  Glutes Barbell

  No description yet.

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  Single Leg Kickback

  Glutes Bodyweight

  No description yet.

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  Single Leg Romanian Deadlift

  Hamstrings Barbell

  Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you ma…

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  Single Leg Standing Calf Raise

  Calves Bodyweight

  This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and …

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  Single-Leg Stability Ball Hip Thrust

  Glutes Stability Ball

  No description yet.

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  Sit Up

  Core Bodyweight

  Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Place your hands behind y…

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  Split Squat

  Quads Bodyweight

  Suspend your straps so the handles are 18-30 inches from the floor. Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and …

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  Squat with Rotation

  Quads Bodyweight

  Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. Begin by stepping under the bar and placing it across the…

• Stability (Swiss) Ball

  Other Bodyweight

  Stability (Swiss) Ball exercises

• Stability Ball Hip Bridge

  Other Stability Ball

  This exercise is a variation on the more common Glute Bridge. Like Glute Bridge, this exercise is performed as a hold for time, and primarily targets the glutes. The use of a Stabi…

• Stability Ball Hip Thrust

  Glutes Stability Ball

  No description yet.

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  Stability Ball Hyperextension

  Lower Back Stability Ball

  To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep y…

• Stability Ball Plank on Balance Trainer

  Core BOSU

  Performing a plank with a stability ball on a BOSU Balance Trainer combines two stability challenges, significantly enhancing core engagement and balance. This advanced exercise ta…

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  Standing Barbell Calf Raise

  Calves Barbell

  This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and …

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  Standing Dumbbell Calf Raise

  Calves Dumbbell

  Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) whi…

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  Standing Dumbbell Shoulder Press

  Shoulders Dumbbell

  While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbe…

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  Standing Dumbbell Tricep Extension

  Triceps Dumbbell

  Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be…

• Standing Forward Bend

  Mobility Bodyweight Hamstrings

  Standing Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of m…

• Standing Kettlebell Calf Raise

  Calves Kettlebell

  This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and …

• Standing Splits

  Other Bodyweight

  Standing Splits is a bodyweight exercise that primarily targets your glutes and hamstrings. This is an isolation exercise that involves extending one leg up behind you while balanc…

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  Step Up

  Quads Bodyweight

  No description yet.

• Stiff-Legged Barbell Good Morning

  Lower Back Barbell

  This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and …

• Stomach Vacuum

  Other Bodyweight

  To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position. Now slowly inhale as much air as possibl…

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  Sumo Deadlift

  Glutes Barbell HamstringsBack

  No description yet.

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  Superman

  Other Bodyweight

  To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms…

• Superman Hold

  Other Bodyweight

  To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms…

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  Superman with Scaption

  Other Bodyweight

  No description yet.

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  Svend Press

  Chest Bodyweight

  Begin in a standing position. Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest m…

• TRX

  Other TRX

  TRX exercises

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  TRX Bridge

  Other TRX

  TRX Bridge is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this is a compound movement that primarily targets the glutes and hamstrings. By placing your fee…

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  TRX Glute Bridge

  Glutes TRX

  Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar …

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  TRX Leg Raise

  Core TRX

  Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slig…

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  TRX Row

  Back TRX

  No description yet.

• TRX Sprinter Start

  Other TRX

  TRX Sprinter Start is a bodyweight exercise that attempts to mimic the demands of a sprinter’s first step. It’s a compound movement that forces you to drive one leg into the ground…

• Toes to Bar

  Other Bodyweight

  Toes to Bar is a challenging core exercise performed by hanging from a pull-up bar and lifting the toes to touch the bar, engaging the abs, hip flexors, and shoulders. It requires …

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  Tricep Push Up

  Triceps Bodyweight

  No description yet.

• Turkish Get Up

  Other Bodyweight

  Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell. Keeping the kettlebell locked out…

• Upright Row

  Shoulders Bodyweight

  Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in yo…

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  V-Bar Pull Up

  Back Pull Up Bar

  No description yet.

• V-Bar Pulldown

  Back Bodyweight

  Sit down on a pull-down machine with a V-Bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised …

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  V-Up

  Other Bodyweight

  No description yet.

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  Vertical Leg Raise

  Core Bodyweight

  Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slig…

• Waiter Curls

  Biceps Bodyweight

  No description yet.

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  Walking

  Cardio None

  To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter y…

• Walking Side Kicks Half Turn

  Cardio None

  Walking Side Kicks Half Turn is a dynamic, compound exercise that primarily targets the glutes and hip flexors. By walking sideways and incorporating a kick with a half turn, this …

• Wall Sit

  Other Bodyweight

  Wall Sit is a bodyweight exercise that primarily targets the quadriceps. This is an isometric hold performed by pressing your back against a wall and lowering your body until your …

• Weighted Wall Sit

  Other Bodyweight

  Weighted Wall Sit is a variation on the more standard Wall Sit. Like Wall Sit, this is an isometric exercise that targets your quads, glutes, and hamstrings. By holding weight duri…

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  Wide Grip Lat Pulldown

  Back Cable

  Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your b…

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  Wide Grip Pull Up

  Back Pull Up Bar

  Grab the pull-up bar with the palms facing forward using a wide grip. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that ther…