Exercises – Excersices

Category All 843 Arms 46 Back 46 Bands 46 Bodyweight 63 Cardio 43 Chest 40 Core & Abs 53 Full Body 42 Glutes & Hips 36 Kettlebell 45 Legs 61 Machines 50 Pilates 54 Shoulders 31 Stretching 68 Yoga 119

Difficulty All Beginner Intermediate Advanced

Showing 843 of 843

45-Degree Back Extension

Glutes & Hips Beginner

45-Degree Back Extension

Gluteus maximus, hamstrings

90-90 Hip Stretch (Active)

Stretching Intermediate

90-90 Hip Stretch (Active)

Hip rotators, glutes, groin

90/90 Hip Stretch

Stretching Beginner

90/90 Hip Stretch

Hip internal and external rotators

Ab Crunch

Core & Abs Beginner

Ab Crunch

Rectus abdominis

Ab Crunch Machine

Machines Beginner

Ab Crunch Machine

Rectus abdominis

Ab Rollout

Core & Abs Intermediate

Ab Rollout

Rectus abdominis, lats

Ab Wheel Pike

Core & Abs Advanced

Ab Wheel Pike

Core, shoulders, hip flexors

Ab Wheel Rollout on Knees

Core & Abs Beginner

Ab Wheel Rollout on Knees

Rectus abdominis, lats

Active Recovery Walk

Stretching Beginner

Bodyweight or treadmill

Active Recovery Walk

Cardio (low intensity), legs

Adductor Stretch

Stretching Beginner

Adductor Stretch

Inner thighs, groin

Agility Ladder Drills

Cardio Beginner

Agility Ladder Drills

Cardio, coordination, agility

Air Bike (Assault Bike)

Cardio Intermediate

Air Bike (Assault Bike)

Full body, cardio

Air Bike Machine

Machines Intermediate

Air Bike Machine

Full body, cardio

Air Squat

Bodyweight Beginner

Air Squat

Alternate Hammer Curl

Alternate Hammer Curl

Biceps, brachialis

Alternate Nostril Breathing (Nadi Shodhana)

Alternate Nostril Breathing (Nadi Shodhana)

Nervous system, lungs

Alternating Dumbbell Press

Shoulders Beginner

Alternating Dumbbell Press

Deltoids, triceps

AMRAP Circuit

Cardio Intermediate

Bodyweight or weights

AMRAP Circuit

Full body, cardio

Anderson Squat

Legs Intermediate

Anderson Squat

Archer Pull-Up

Bodyweight Advanced

Archer Pull-Up

Lats (unilateral)

Archer Push-Up

Bodyweight Advanced

Archer Push-Up

Pectorals (unilateral)

Arm Circle

Stretching Beginner

Arm Circle

Shoulders, rotator cuff

Arm Cross Stretch (Posterior Shoulder)

Stretching Beginner

Arm Cross Stretch (Posterior Shoulder)

Posterior shoulder, teres minor

Arnold Press

Shoulders Intermediate

Arnold Press

All three delt heads

Around the World (KB)

Kettlebell Beginner

Around the World (KB)

Core, grip, shoulders

Around the World Shoulder

Shoulders Intermediate

Around the World Shoulder

Assisted Pull-Up Machine

Machines Beginner

Assisted Pull-Up Machine

Assisted Push-Up (Bands)

Bodyweight Beginner

Resistance band

Assisted Push-Up (Bands)

Pectorals, triceps

Atlas Stone

Full Body Advanced

Atlas Stone

Full body, grip

Australian Pull-Up

Bodyweight Beginner

Australian Pull-Up

Lats, rhomboids

Back Extension

Back Extension

Back Extension Machine

Machines Beginner

Back Extension Machine

Back Lever Tuck

Bodyweight Advanced

Pull-up bar or rings

Back Lever Tuck

Chest, lats, core

Balancing Table (Bird Dog)

Balancing Table (Bird Dog)

Core, erectors, glutes

Band Lateral Raise

Shoulders Beginner

Resistance band

Band Lateral Raise

Lateral deltoid

Band Pull-Apart

Resistance band

Band Pull-Apart

Rear delt, rhomboids

Banded Ankle Dorsiflexion

Resistance band

Banded Ankle Dorsiflexion

Tibialis anterior, peroneals

Banded Bicep Curl

Resistance band

Banded Bicep Curl

Banded Burpee

Bands Intermediate

Resistance band

Banded Burpee

Full body, cardio

Banded Chest Expansion

Resistance band

Banded Chest Expansion

Rear delt, rhomboids

Banded Chest Fly

Resistance band

Banded Chest Fly

Banded Chest Press

Resistance band

Banded Chest Press

Pectorals, triceps

Banded Clamshell

Resistance band

Banded Clamshell

Gluteus medius, hip abductors

Banded Crunch

Resistance band

Banded Crunch

Rectus abdominis

Banded Deadlift

Bands Intermediate

Band over barbell

Banded Deadlift

Hamstrings, glutes, erectors

Banded Donkey Kick

Resistance band

Banded Donkey Kick

Gluteus maximus (isolation)

Banded Face Pull

Resistance band

Banded Face Pull

Rear delt, rotator cuff

Banded Fire Hydrant

Resistance band

Banded Fire Hydrant

Banded Front Raise

Resistance band

Banded Front Raise

Anterior deltoid

Banded Glute Bridge

Resistance band

Banded Glute Bridge

Gluteus maximus

Banded Good Morning

Resistance band

Banded Good Morning

Hamstrings, erectors

Banded Hammer Curl

Resistance band

Banded Hammer Curl

Brachialis, biceps

Banded Hip Abduction (Standing)

Resistance band

Banded Hip Abduction (Standing)

Banded Hip Thrust

Bands Intermediate

Resistance band, bench

Banded Hip Thrust

Gluteus maximus, medius

Banded Lat Pulldown

Resistance band

Banded Lat Pulldown

Latissimus dorsi, upper back

Banded Lateral Raise

Resistance band

Banded Lateral Raise

Lateral deltoid

Banded Lateral Step-Up

Glutes & Hips Intermediate

Resistance band, box

Banded Lateral Step-Up

Glutes, quads, hip abductors

Banded Leg Curl

Resistance band

Banded Leg Curl

Hamstrings (isolation)

Banded Leg Extension

Resistance band

Banded Leg Extension

Quadriceps (isolation)

Banded Leg Press

Resistance band or machine

Banded Leg Press

Banded Monster Crab Walk

Bands Intermediate

Resistance band

Banded Monster Crab Walk

Gluteus medius, hip abductors, adductors

Banded Monster Walk (Forward and Back)

Glutes & Hips Beginner

Resistance band

Banded Monster Walk (Forward and Back)

Glute medius, hip flexors

Banded Overhead Press

Resistance band

Banded Overhead Press

Deltoids, triceps

Banded Overhead Tricep Extension

Resistance band

Banded Overhead Tricep Extension

Triceps (long head)

Banded Pallof Press

Resistance band

Banded Pallof Press

Transverse abdominis, obliques

Banded Pallof Press (Kneeling)

Core & Abs Beginner

Resistance band

Banded Pallof Press (Kneeling)

Transverse abdominis, obliques

Banded Plank

Bands Intermediate

Resistance band

Banded Plank

Full core, shoulders

Banded Pull-Apart (Overhead)

Resistance band

Banded Pull-Apart (Overhead)

Lower traps, rear delt

Banded Push-Up

Bands Intermediate

Resistance band

Banded Push-Up

Pectorals, triceps

Banded Rear Delt Fly

Resistance band

Banded Rear Delt Fly

Posterior deltoid

Banded Romanian Deadlift

Resistance band

Banded Romanian Deadlift

Hamstrings, glutes

Banded Row

Resistance band

Banded Row

Lats, rhomboids

Banded Russian Twist

Bands Intermediate

Resistance band

Banded Russian Twist

Obliques, rectus abdominis

Banded Seated Hip Abduction

Resistance band

Banded Seated Hip Abduction

Gluteus medius, minimus

Banded Shoulder External Rotation

Resistance band

Banded Shoulder External Rotation

Rotator cuff (external)

Banded Side Kick

Resistance band

Banded Side Kick

Gluteus medius, TFL

Banded Squat

Resistance band

Banded Squat

Banded Squat Jump

Bands Intermediate

Resistance band

Banded Squat Jump

Quads, glutes (explosive)

Banded Step-Up

Resistance band, box

Banded Step-Up

Banded Straight-Arm Pulldown

Bands Intermediate

Resistance band

Banded Straight-Arm Pulldown

Latissimus dorsi, serratus

Banded Tricep Pushdown

Resistance band

Banded Tricep Pushdown

Banded Upright Row

Bands Intermediate

Resistance band

Banded Upright Row

Lateral delt, traps

Banded Woodchop

Bands Intermediate

Resistance band

Banded Woodchop

Bar Dip

Chest Intermediate

Bar Dip

Pectorals, triceps

Bar Dip (Tricep Focus)

Arms Intermediate

Bar Dip (Tricep Focus)

Barbell 21s

Arms Intermediate

Barbell 21s

Barbell Bicep Curl

Barbell Bicep Curl

Barbell Clean

Full Body Advanced

Barbell Clean

Full body, explosive power

Barbell Complex

Full Body Intermediate

Barbell Complex

Barbell Drag Curl

Arms Intermediate

Barbell Drag Curl

Biceps (long head)

Barbell Front Raise

Shoulders Beginner

Barbell Front Raise

Anterior deltoid

Barbell Hack Squat

Legs Intermediate

Barbell Hack Squat

Barbell Preacher Curl

Arms Intermediate

EZ bar, preacher bench

Barbell Preacher Curl

Barbell Rollout

Full Body Advanced

Barbell Rollout

Core, lats, hip flexors

Barbell Romanian Deadlift

Full Body Intermediate

Barbell Romanian Deadlift

Hamstrings, glutes

Barbell Row

Back Intermediate

Barbell Row

Lats, rhomboids, erectors

Barbell Shrug

Barbell Shrug

Barbell Upright Row

Shoulders Intermediate

Barbell Upright Row

Lateral delt, traps

Battle Rope Alternating Waves

Cardio Intermediate

Battle Rope Alternating Waves

Arms, shoulders, cardio

Battle Rope Slams

Cardio Intermediate

Battle Rope Slams

Shoulders, lats, core, cardio

Battle Rope Waves

Cardio Intermediate

Battle Rope Waves

Arms, shoulders, core, cardio

Bear Complex

Full Body Advanced

Bear Complex

Bear Crawl

Bodyweight Beginner

Bear Crawl

Full body, cardio

Behind-the-Neck Press

Shoulders Advanced

Behind-the-Neck Press

Lateral delt, anterior delt

Bench Dip

Bench Dip

Bench Press

Bench Press

Bent-Over Rear Delt Fly

Shoulders Beginner

Bent-Over Rear Delt Fly

Posterior deltoid

Bhastrika (Bellows Breath)

Yoga Intermediate

Bhastrika (Bellows Breath)

Respiratory muscles, core

Bicep Stretch

Stretching Beginner

Bodyweight, wall

Bicep Stretch

Biceps brachii, anterior delt

Bicycle (Pilates)

Pilates Intermediate

Bicycle (Pilates)

Obliques, core, hip flexors

Bicycle Crunch

Core & Abs Beginner

Bicycle Crunch

Obliques, rectus abdominis

Bike Sprint

Cardio Intermediate

Stationary or air bike

Bike Sprint

Quads, hamstrings, glutes, cardio

Bird Dog

Bodyweight Beginner

Bird Dog

Erectors, glutes

Boat Pose (Navasana)

Yoga Intermediate

Boat Pose (Navasana)

Core, hip flexors

Body Saw Plank

Core & Abs Intermediate

Bodyweight, sliders

Body Saw Plank

Full core, shoulders

Bodyweight HIIT Circuit

Cardio Beginner

Bodyweight HIIT Circuit

Full body, cardio

Boomerang

Pilates Advanced

Boomerang

Core, hamstrings, spine

Bottoms-Up Kettlebell Press

Shoulders Intermediate

Bottoms-Up Kettlebell Press

Deltoids, rotator cuff

Bottoms-Up Press

Kettlebell Intermediate

Bottoms-Up Press

Deltoids, rotator cuff

Bound Angle (Baddha Konasana / Butterfly)

Bound Angle (Baddha Konasana / Butterfly)

Groin, inner thighs, hips

Bow Pose (Dhanurasana)

Yoga Intermediate

Bow Pose (Dhanurasana)

Chest, quads, hip flexors, spine

Box Breathing (Sama Vritti)

Box Breathing (Sama Vritti)

Nervous system, lungs

Box Jump

Bodyweight Intermediate

Box Jump

Quads, glutes, calves

Box Squat

Legs Intermediate

Box Squat

Glutes, hamstrings, quads

Bridge Pose (Setu Bandhasana)

Bridge Pose (Setu Bandhasana)

Glutes, hamstrings, spine

Broad Jump

Bodyweight Intermediate

Broad Jump

Quads, glutes, calves

Bulgarian Split Squat

Legs Intermediate

Dumbbells, bench

Bulgarian Split Squat

Bulgarian Split Squat (Glute)

Glutes & Hips Intermediate

Dumbbells, bench

Bulgarian Split Squat (Glute)

Burpee

Bodyweight Intermediate

Burpee

Full body, cardio

Butterfly Pose (Yin)

Butterfly Pose (Yin)

Groin, inner thighs, spine

Butterfly Stretch

Stretching Beginner

Butterfly Stretch

Groin, inner thighs

Cable Bicep Curl (Low Pulley)

Machines Beginner

Cable Bicep Curl (Low Pulley)

Cable Crossover

Machines Intermediate

Cable Crossover

Cable Crunch

Core & Abs Beginner

Cable machine, rope

Cable Crunch

Rectus abdominis

Cable Crunch (Kneeling)

Core & Abs Beginner

Cable machine, rope

Cable Crunch (Kneeling)

Rectus abdominis

Cable Curl

Cable Curl

Cable Donkey Kick

Glutes & Hips Beginner

Cable machine, ankle strap

Cable Donkey Kick

Gluteus maximus

Cable Front Raise

Shoulders Beginner

Cable Front Raise

Anterior deltoid

Cable Glute Kickback (Hip Abduction)

Glutes & Hips Beginner

Cable Glute Kickback (Hip Abduction)

Glute medius, minimus

Cable High-to-Low Press

Chest Intermediate

Cable High-to-Low Press

Lower pectorals, anterior delt

Cable Hip Abduction

Glutes & Hips Beginner

Cable machine, ankle strap

Cable Hip Abduction

Cable Kickback

Glutes & Hips Beginner

Cable Kickback

Gluteus maximus

Cable Lateral Raise

Shoulders Beginner

Cable Lateral Raise

Lateral deltoid

Cable Overhead Press (Machine)

Machines Intermediate

Cable Overhead Press (Machine)

Deltoids, triceps

Cable Preacher Curl

Arms Intermediate

Cable, preacher bench

Cable Preacher Curl

Cable Pull-Through

Cable Pull-Through

Glutes, hamstrings

Cable Pull-Through (Core)

Core & Abs Beginner

Cable Pull-Through (Core)

Glutes, hamstrings, core

Cable Pull-Through (Leg Day)

Cable Pull-Through (Leg Day)

Glutes, hamstrings

Cable Pullover

Back Intermediate

Cable machine, rope

Cable Pullover

Latissimus dorsi, serratus

Cable Rear Delt Fly

Shoulders Beginner

Cable Rear Delt Fly

Posterior deltoid

Cable Shrug

Cable Shrug

Cable Straight-Arm Row

Back Intermediate

Cable Straight-Arm Row

Lats, rhomboids

Cable Woodchop (High-to-Low)

Core & Abs Intermediate

Cable Woodchop (High-to-Low)

Cable Woodchop (Low-to-High)

Core & Abs Intermediate

Cable Woodchop (Low-to-High)

Calf Foam Roll

Stretching Beginner

Calf Foam Roll

Gastrocnemius, soleus

Calf Raise Machine

Machines Beginner

Calf Raise Machine

Gastrocnemius, soleus

Calf Stretch (Wall)

Stretching Beginner

Bodyweight, wall

Calf Stretch (Wall)

Camel Pose (Ustrasana)

Yoga Intermediate

Camel Pose (Ustrasana)

Spine, hip flexors, chest

Can Can

Pilates Intermediate

Can Can

Obliques, core, hips

Captain's Chair

Machines Beginner

Captain's chair station

Captain's Chair

Lower abs, hip flexors

Captain's Chair Knee Raise

Core & Abs Beginner

Captain's chair

Captain's Chair Knee Raise

Lower abs, hip flexors

Cat-Cow (Pilates Version)

Pilates Beginner

Cat-Cow (Pilates Version)

Erector spinae, core

Cat-Cow Stretch

Stretching Beginner

Cat-Cow Stretch

Erector spinae, core

Caterpillar Pose (Yin Forward Fold)

Caterpillar Pose (Yin Forward Fold)

Spine, hamstrings, calves

Chair Pose (Utkatasana)

Chair Pose (Utkatasana)

Chest Dip (Body Angle Forward)

Chest Intermediate

Chest Dip (Body Angle Forward)

Lower pectorals, triceps

Chest Opener Stretch

Stretching Beginner

Bodyweight or doorway

Chest Opener Stretch

Pectorals, anterior delt

Chest Press Machine

Machines Beginner

Chest Press Machine

Chest-Supported Dumbbell Row

Back Intermediate

Dumbbells, incline bench

Chest-Supported Dumbbell Row

Lats, rhomboids, mid-traps

Child's Pose

Stretching Beginner

Child's Pose

Back, hips, shoulders

Child's Pose (Balasana)

Child's Pose (Balasana)

Back, hips, shoulders

Child's Pose to Swan

Pilates Beginner

Child's Pose to Swan

Spine, erectors, chest

Chin-Up

Bodyweight Intermediate

Chin-Up

Lats, biceps (supinated)

Clamshell

Glutes & Hips Beginner

Resistance band

Clamshell

Gluteus medius, hip abductors

Clap Push-Up

Bodyweight Advanced

Clap Push-Up

Pectorals, triceps

Clean and Jerk

Full Body Advanced

Clean and Jerk

Full body, explosive

Clean and Press (KB)

Kettlebell Intermediate

Clean and Press (KB)

Full body, explosive

Legs Intermediate

Clock Lunge

Quads, glutes, adductors

Close-Grip Bench Press

Arms Intermediate

Close-Grip Bench Press

Triceps, inner pectorals

Close-Grip Pull-Up

Back Intermediate

Close-Grip Pull-Up

Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana)

Erector spinae, chest

Commando Pull-Up

Bodyweight Advanced

Commando Pull-Up

Lats, core, obliques

Compass Lunge

Glutes & Hips Intermediate

Compass Lunge

Glutes, quads, adductors

Concentration Curl

Concentration Curl

Biceps (peak contraction)

Cone Drills

Cardio Beginner

Cone Drills

Agility, cardio

Cool-Down Routine

Stretching Beginner

Cool-Down Routine

Copenhagen Plank

Core & Abs Advanced

Bodyweight, bench

Copenhagen Plank

Adductors, obliques

Core Roll-Out (Barbell)

Core & Abs Advanced

Core Roll-Out (Barbell)

Rectus abdominis, lats

Corkscrew

Pilates Advanced

Corkscrew

Obliques, core, spine

Corpse Pose (Savasana)

Corpse Pose (Savasana)

Full body relaxation

Cossack Squat

Bodyweight Intermediate

Cossack Squat

Adductors, quads, ankles

Couch Stretch (Quad/Hip Flexor)

Stretching Intermediate

Bodyweight, wall

Couch Stretch (Quad/Hip Flexor)

Hip flexors, quads, rectus femoris

Cow Face Pose (Gomukhasana)

Yoga Intermediate

Cow Face Pose (Gomukhasana)

Hips, IT band, shoulders

Crab Walk

Bodyweight Beginner

Crab Walk

Triceps, glutes, core

Crescent Lunge (Anjaneyasana)

Crescent Lunge (Anjaneyasana)

Hip flexors, quads

Criss-Cross

Pilates Intermediate

Criss-Cross

Crocodile Walk

Bodyweight Advanced

Crocodile Walk

Full body, core

Cross-Body Crunch

Core & Abs Beginner

Cross-Body Crunch

Obliques, rectus abdominis

Cross-Body Hammer Curl

Cross-Body Hammer Curl

Brachialis, brachioradialis

Cross-Body Shoulder Stretch

Stretching Beginner

Cross-Body Shoulder Stretch

Posterior deltoid, rotator cuff

Crow Pose (Bakasana)

Yoga Intermediate

Crow Pose (Bakasana)

Core, wrists, arms

Cuban Press

Shoulders Intermediate

Cuban Press

Rotator cuff, lateral delt

Curtsy Lunge

Bodyweight or dumbbell

Curtsy Lunge

Glutes, quads, abductors

Cyclist Squat

Legs Intermediate

Barbell, heel elevation

Cyclist Squat

Quads (emphasis)

Dancer Pose (Natarajasana)

Dancer Pose (Natarajasana)

Quads, hip flexors, shoulders

Dead Bug

Bodyweight Beginner

Dead Bug

Transverse abdominis, erectors

Dead Hang

Dead Hang

Grip, lats, shoulders

Deadlift

Full Body Intermediate

Deadlift

Hamstrings, glutes, erectors

Decline Bench Press

Chest Intermediate

Barbell, decline bench

Decline Bench Press

Lower pectorals

Decline Crunch

Core & Abs Intermediate

Decline Crunch

Rectus abdominis

Decline Dumbbell Fly

Chest Intermediate

Dumbbells, decline bench

Decline Dumbbell Fly

Lower pectorals

Decline Dumbbell Press

Chest Intermediate

Dumbbells, decline bench

Decline Dumbbell Press

Lower pectorals

Decline Push-Up

Bodyweight Intermediate

Elevated surface

Decline Push-Up

Upper pectorals, triceps

Decline Sit-Up

Core & Abs Intermediate

Decline Sit-Up

Rectus abdominis, hip flexors

Deer Pose (Yin)

Deer Pose (Yin)

Hip rotators, IT band, groin

Deficit Deadlift

Barbell, platform

Deficit Deadlift

Hamstrings, glutes, erectors

Depth Jump

Bodyweight Advanced

Depth Jump

Quads, glutes, calves

Diamond Push-Up

Bodyweight Intermediate

Diamond Push-Up

Triceps, inner chest

Diamond Push-Up (Tricep Focus)

Arms Intermediate

Diamond Push-Up (Tricep Focus)

Triceps, inner chest

Donkey Calf Raise

Legs Intermediate

Machine or partner

Donkey Calf Raise

Donkey Calf Raise (Weighted)

Legs Intermediate

Machine or partner with weight

Donkey Calf Raise (Weighted)

Donkey Kick

Glutes & Hips Beginner

Bodyweight or cable

Donkey Kick

Gluteus maximus (isolation)

Door Frame Shoulder Stretch

Stretching Beginner

Door Frame Shoulder Stretch

Pectorals, biceps, anterior delt

Doorway Chest Stretch

Stretching Beginner

Doorway Chest Stretch

Pectorals, anterior delt

Double KB Clean

Kettlebell Advanced

Two kettlebells

Double KB Clean

Full body, grip

Double KB Front Squat

Kettlebell Advanced

Two kettlebells

Double KB Front Squat

Quads, core, glutes

Double KB Press

Kettlebell Advanced

Two kettlebells

Double KB Press

Deltoids, triceps, core

Double Kettlebell Swing

Kettlebell Advanced

Two kettlebells

Double Kettlebell Swing

Glutes, hamstrings, core

Double Leg Kick

Pilates Intermediate

Double Leg Kick

Hamstrings, glutes, chest

Double Leg Stretch

Pilates Intermediate

Double Leg Stretch

Core, hip flexors

Double Straight Leg Stretch

Pilates Intermediate

Double Straight Leg Stretch

Lower abs, hip flexors

Double Under

Cardio Intermediate

Double Under

Calves, cardio, coordination

Down Stretch (Reformer)

Pilates Intermediate

Down Stretch (Reformer)

Erector spinae, core

Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog (Adho Mukha Svanasana)

Hamstrings, calves, shoulders, spine

Bodyweight Advanced

Dragon Flag

Full core, lats

Dragon Pose (Deep Lunge Yin)

Dragon Pose (Deep Lunge Yin)

Hip flexors, quads, groin

Dumbbell Around the World

Chest Intermediate

Dumbbell Around the World

Dumbbell Bicep Curl

Dumbbell Bicep Curl

Dumbbell Chest Fly

Chest Intermediate

Dumbbells, bench

Dumbbell Chest Fly

Dumbbell Flat Press

Dumbbells, bench

Dumbbell Flat Press

Dumbbell Hex Press

Chest Intermediate

Dumbbells, bench

Dumbbell Hex Press

Pectorals (inner)

Dumbbell High Pull

Shoulders Intermediate

Dumbbell High Pull

Lateral delt, traps

Dumbbell HIIT Circuit

Cardio Intermediate

Dumbbell HIIT Circuit

Full body, cardio

Dumbbell Lunge

Dumbbell Lunge

Dumbbell Man Maker

Full Body Advanced

Dumbbell Man Maker

Full body, core

Dumbbell Power Clean

Full Body Beginner

Dumbbell Power Clean

Full body, explosive

Dumbbell Pullover

Back Intermediate

Dumbbell, bench

Dumbbell Pullover

Lats, pectorals

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift

Hamstrings, glutes

Dumbbell Romanian Deadlift (Single Leg)

Legs Intermediate

Dumbbell Romanian Deadlift (Single Leg)

Hamstrings, glutes (unilateral)

Dumbbell Row

Dumbbell, bench

Dumbbell Row

Lats, rhomboids

Dumbbell Shoulder Press

Shoulders Intermediate

Dumbbell Shoulder Press

Deltoids, triceps

Dumbbell Shrug

Dumbbell Shrug

Dumbbell Side Bend

Core & Abs Beginner

Dumbbell Side Bend

Obliques (lateral flexion)

Dumbbell Spider Curl

Arms Intermediate

Dumbbells, incline bench

Dumbbell Spider Curl

Biceps (short head)

Dumbbell Squat

Dumbbell Squat

Dumbbell Step-Up

Dumbbell Step-Up

Dumbbell Thruster

Full Body Intermediate

Dumbbell Thruster

Full body, quads, shoulders

Dumbbell Upright Row

Shoulders Intermediate

Dumbbell Upright Row

Lateral delt, traps

Eagle Pose (Garudasana)

Yoga Intermediate

Eagle Pose (Garudasana)

Hips, IT band, shoulders

Easy Pose (Sukhasana)

Easy Pose (Sukhasana)

Hips, ankles, lower back

Eight-Angle Pose (Astavakrasana)

Eight-Angle Pose (Astavakrasana)

Core, arms, obliques

Elephant (Reformer)

Pilates Intermediate

Elephant (Reformer)

Hamstrings, core

Elliptical

Cardio Beginner

Elliptical trainer

Elliptical

Cardio, full body

Elliptical Machine

Machines Beginner

Elliptical Machine

Full body, cardio

EMOM Training

Cardio Intermediate

EMOM Training

Cardio, conditioning

Extended Plank

Core & Abs Advanced

Extended Plank

Full core, shoulders

Extended Puppy Pose

Extended Puppy Pose

Thoracic spine, shoulders, lats

Extended Side Angle (Utthita Parsvakonasana)

Extended Side Angle (Utthita Parsvakonasana)

Quads, inner thighs, side body

Extended Triangle to Twisted Triangle

Yoga Intermediate

Extended Triangle to Twisted Triangle

Hamstrings, spine, obliques

EZ Bar Curl

EZ Bar Curl

EZ Bar Preacher Curl

Arms Intermediate

EZ bar, preacher bench

EZ Bar Preacher Curl

Face Pull

Shoulders Beginner

Face Pull

Rear delt, rotator cuff

Farmer's Walk

Full Body Beginner

Dumbbells or trap bar

Farmer's Walk

Grip, traps, core

Farmer's Walk (KB)

Kettlebell Beginner

Two kettlebells

Farmer's Walk (KB)

Grip, traps, core

Fartlek Running

Cardio Intermediate

Treadmill or outdoor

Fartlek Running

Fierce Pose (Utkatasana variation)

Fierce Pose (Utkatasana variation)

Quads, glutes, ankles

Figure-4 Stretch

Stretching Beginner

Figure-4 Stretch

Glutes, piriformis, IT band

Fire Hydrant

Glutes & Hips Beginner

Bodyweight or band

Fire Hydrant

Gluteus medius, minimus

Fire Log Pose (Agnistambhasana)

Yoga Intermediate

Fire Log Pose (Agnistambhasana)

Outer hips, glutes, IT band

Firefly Pose (Tittibhasana)

Firefly Pose (Tittibhasana)

Core, arms, wrists

Fish Pose (Matsyasana)

Yoga Intermediate

Fish Pose (Matsyasana)

Chest, throat, cervical spine

Five-Pointed Star

Five-Pointed Star

Inner thighs, chest, shoulders

Floor Press

Chest Intermediate

Floor Press

Pectorals, triceps

Floor Press (Tricep Focus)

Arms Intermediate

Floor Press (Tricep Focus)

Triceps, pectorals

Flutter Kick

Core & Abs Beginner

Flutter Kick

Lower abs, hip flexors

Foam Roller Push-Up

Chest Intermediate

Foam Roller Push-Up

Pectorals, triceps, stabilisers

Forearm Stand (Pincha Mayurasana)

Forearm Stand (Pincha Mayurasana)

Shoulders, core, spine

Forward Fold (Uttanasana)

Forward Fold (Uttanasana)

Hamstrings, calves, spine

Frog Pose (Bhekasana)

Frog Pose (Bhekasana)

Quads, hip flexors, groin

Frog Pump

Glutes & Hips Beginner

Frog Pump

Gluteus maximus

Frog Stretch

Stretching Intermediate

Frog Stretch

Groin, inner thighs, hips

Front Lever Tuck

Bodyweight Advanced

Front Lever Tuck

Lats, core, rear delt

Front Raise

Shoulders Beginner

Dumbbells or plate

Front Raise

Anterior deltoid

Front Squat

Front Squat

Functional Trainer Cable Press

Machines Intermediate

Functional trainer

Functional Trainer Cable Press

Pectorals, anterior delt

Functional Trainer Row

Machines Beginner

Functional trainer

Functional Trainer Row

Lats, rhomboids

Gate Pose (Parighasana)

Gate Pose (Parighasana)

Side body, IT band, obliques

Glute Bridge

Bodyweight Beginner

Glute Bridge

Gluteus maximus

Glute Drive Machine

Machines Beginner

Glute drive machine

Glute Drive Machine

Gluteus maximus

Glute Foam Roll

Stretching Beginner

Glute Foam Roll

Gluteus maximus, piriformis

Glute Kickback Machine

Machines Beginner

Glute Kickback Machine

Gluteus maximus

Glute March

Glutes & Hips Beginner

Glute March

Gluteus maximus, hip flexors

Glute Squeeze

Glutes & Hips Beginner

Glute Squeeze

Gluteus maximus

Glute-Ham Raise

Glute-Ham Raise

Hamstrings, glutes

Goblet Squat

Kettlebell or dumbbell

Goblet Squat

Goddess Pose (Utkata Konasana)

Goddess Pose (Utkata Konasana)

Inner thighs, quads, glutes

Good Morning

Legs Intermediate

Good Morning

Hamstrings, erectors

Good Morning (Glute Focus)

Glutes & Hips Intermediate

Good Morning (Glute Focus)

Glutes, hamstrings

Gorilla Row

Back Intermediate

Two kettlebells

Gorilla Row

Lats, rhomboids

Guillotine Press

Guillotine Press

Upper pectorals

Hack Squat Machine

Machines Intermediate

Hack Squat Machine

Half Boat (Ardha Navasana)

Half Boat (Ardha Navasana)

Core, hip flexors

Half Frog Pose (Ardha Bhekasana)

Yoga Intermediate

Half Frog Pose (Ardha Bhekasana)

Quads, hip flexors, chest

Half Kneeling Hip Flexor Stretch

Stretching Beginner

Half Kneeling Hip Flexor Stretch

Hip flexors, psoas

Half Lotus (Ardha Padmasana)

Yoga Intermediate

Half Lotus (Ardha Padmasana)

Hips, knees, ankles

Half Moon Pose (Ardha Chandrasana)

Half Moon Pose (Ardha Chandrasana)

Quads, glutes, abductors

Half Pigeon

Yoga Intermediate

Half Pigeon

Outer hip, glutes, piriformis

Half-Kneeling Cable Press

Full Body Beginner

Half-Kneeling Cable Press

Anterior delt, pectorals

Hamstring Foam Roll

Stretching Beginner

Hamstring Foam Roll

Handstand (Adho Mukha Vrksasana)

Handstand (Adho Mukha Vrksasana)

Shoulders, core, wrists

Handstand Push-Up

Bodyweight Advanced

Wall or freestanding

Handstand Push-Up

Anterior delt, traps

Hang Clean

Full Body Intermediate

Hang Clean

Full body, explosive

Hang Power Clean

Full Body Intermediate

Hang Power Clean

Full body, explosive

Hang Snatch

Full Body Advanced

Hang Snatch

Full body, explosive

Hanging Knee Raise

Core & Abs Beginner

Hanging Knee Raise

Lower abs, hip flexors

Hanging Leg Raise

Core & Abs Intermediate

Hanging Leg Raise

Lower abs, hip flexors

Happy Baby (Ananda Balasana)

Happy Baby (Ananda Balasana)

Inner thighs, groin, lower back

Head-to-Knee Pose (Janu Sirsasana)

Head-to-Knee Pose (Janu Sirsasana)

Hamstrings, lower back, groin

Headstand (Sirsasana)

Headstand (Sirsasana)

Core, shoulders, balance

Heavy Bag Work

Cardio Intermediate

Heavy Bag Work

Shoulders, arms, core, cardio

Hero Pose (Virasana)

Hero Pose (Virasana)

Quads, knees, ankles

Heron Pose (Krounchasana)

Heron Pose (Krounchasana)

Hamstrings, calves

High Bar Squat

Legs Intermediate

High Bar Squat

High Cable Face Pull

High Cable Face Pull

Rear delt, rotator cuff

High Cable Row

High Cable Row

Upper back, rear delt

High Knees

Cardio Beginner

High Knees

Cardio, hip flexors, quads

High Lunge

High Lunge

Quads, hip flexors

High-to-Low Cable Fly

Chest Intermediate

High-to-Low Cable Fly

Lower pectorals

Hindu Push-Up

Bodyweight Intermediate

Hindu Push-Up

Chest, shoulders, back

Hip 90/90 Rotation

Stretching Beginner

Hip 90/90 Rotation

Hip internal and external rotators

Hip Abduction Machine

Machines Beginner

Hip Abduction Machine

Hip Adduction Machine

Machines Beginner

Hip Adduction Machine

Adductors, groin

Hip Circle

Stretching Beginner

Hip Circle

Hip flexors, glutes, hip rotators

Hip Circles (Pilates)

Pilates Intermediate

Hip Circles (Pilates)

Core, hip flexors

Hip Escape (Shrimp Squat Variation)

Bodyweight Advanced

Hip Escape (Shrimp Squat Variation)

Quads, hip flexors, glutes

Hip Extension on GHD

Glutes & Hips Beginner

Hip Extension on GHD

Gluteus maximus, hamstrings

Hip Flexor Kneeling Stretch

Stretching Beginner

Hip Flexor Kneeling Stretch

Hip flexors, quadriceps

Hip Flexor March

Glutes & Hips Beginner

Hip Flexor March

Hip flexors, glutes

Hip Flexor Wall Stretch

Stretching Beginner

Hip Flexor Wall Stretch

Hip flexors, quads

Hip Hinge

Bodyweight or barbell

Hip Hinge

Hamstrings, glutes

Hip Thrust

Glutes & Hips Intermediate

Hip Thrust

Gluteus maximus

Hip Thrust Iso-Hold

Glutes & Hips Intermediate

Hip Thrust Iso-Hold

Gluteus maximus

Hollow Body Hold

Bodyweight Intermediate

Hollow Body Hold

Hollow Rock

Bodyweight Intermediate

Hollow Rock

Horse Stance (Virabhadrasana variant)

Horse Stance (Virabhadrasana variant)

Inner thighs, quads, glutes

Inchworm

Stretching Beginner

Inchworm

Hamstrings, core, shoulders

Incline Bench Press

Chest Intermediate

Barbell, incline bench

Incline Bench Press

Upper pectorals

Incline Cable Fly

Chest Intermediate

Incline Cable Fly

Upper pectorals

Incline Chest Press Machine

Machines Beginner

Incline Chest Press Machine

Upper pectorals

Incline Dumbbell Curl

Arms Intermediate

Dumbbells, incline bench

Incline Dumbbell Curl

Biceps (long head)

Incline Dumbbell Fly

Chest Intermediate

Dumbbells, incline bench

Incline Dumbbell Fly

Upper pectorals

Incline Dumbbell Press

Chest Intermediate

Dumbbells, incline bench

Incline Dumbbell Press

Upper pectorals

Incline Dumbbell Row

Back Intermediate

Dumbbells, incline bench

Incline Dumbbell Row

Incline Push-Up

Bodyweight Beginner

Elevated surface

Incline Push-Up

Lower pectorals, triceps

Incline Sit-Up Machine

Machines Beginner

Incline Sit-Up Machine

Rectus abdominis, hip flexors

Incline Smith Machine Press

Smith machine, incline bench

Incline Smith Machine Press

Upper pectorals

Incline Treadmill Walk

Cardio Beginner

Incline Treadmill Walk

Cardio, glutes, calves

Indoor Rowing Intervals

Cardio Intermediate

Indoor Rowing Intervals

Back, legs, arms, cardio

Internal Hip Rotation Stretch

Stretching Beginner

Internal Hip Rotation Stretch

Hip internal rotators, glutes

Inverted Row

Bodyweight Beginner

Bar or Smith machine

Inverted Row

Lats, rhomboids, mid-traps

Isometric Wall Squat

Isometric Wall Squat

IT Band Foam Roll

Stretching Beginner

IT Band Foam Roll

IT Band Stretch

Stretching Beginner

IT Band Stretch

IT band, tensor fasciae latae

Jackknife

Pilates Advanced

Jackknife

Core, hamstrings, spine

Jefferson Curl

Back Intermediate

Barbell or dumbbells

Jefferson Curl

Erector spinae, hamstrings

JM Press

JM Press

Jump Lunge

Bodyweight Intermediate

Jump Lunge

Quads, glutes (explosive)

Jump Rope

Cardio Beginner

Jump Rope

Calves, cardio, coordination

Jump Rope Double Under

Legs Intermediate

Jump Rope Double Under

Calves, cardio, coordination

Jump Squat

Bodyweight Intermediate

Jump Squat

Quads, glutes (explosive)

Jumping Jack

Bodyweight Beginner

Jumping Jack

Cardio, full body

Kapalabhati (Skull-Shining Breath)

Yoga Intermediate

Kapalabhati (Skull-Shining Breath)

Core, respiratory muscles

KB Clean to Squat

Kettlebell Intermediate

KB Clean to Squat

Full body, quads, core

KB Drag Curl

Kettlebell Intermediate

KB Drag Curl

Biceps (long head)

KB Half-Kneeling Press

Kettlebell Intermediate

KB Half-Kneeling Press

Deltoids, triceps, core

KB Hip Hinge (Deadstop Swing)

Kettlebell Beginner

KB Hip Hinge (Deadstop Swing)

Glutes, hamstrings, core

KB Lateral Lunge to Curl

Kettlebell Intermediate

KB Lateral Lunge to Curl

Adductors, quads, biceps

KB Lateral Swing

Kettlebell Intermediate

KB Lateral Swing

Glutes, adductors, core

KB Lunge with Press

Kettlebell Intermediate

KB Lunge with Press

Quads, glutes, shoulders

KB Offset Squat

Kettlebell Intermediate

KB Offset Squat

Quads, glutes, core (anti-lateral)

KB Overhead Carry

Kettlebell Intermediate

KB Overhead Carry

Shoulders, traps, core

KB Reverse Lunge

Kettlebell Beginner

KB Reverse Lunge

KB Romanian Deadlift

Kettlebell Beginner

KB Romanian Deadlift

Hamstrings, glutes

KB Sumo High Pull

Kettlebell Intermediate

KB Sumo High Pull

Lateral delt, traps, glutes

KB Thruster

Kettlebell Intermediate

KB Thruster

Quads, glutes, shoulders

KB Upright Row

Kettlebell Beginner

KB Upright Row

Lateral delt, traps

Keg Carry

Full Body Intermediate

Keg Carry

Core, grip, legs, shoulders

Kelso Shrug

Back Intermediate

Barbell or Smith machine

Kelso Shrug

Traps (mid and lower)

Kettlebell Clean

Kettlebell Intermediate

Kettlebell Clean

Full body, hip power

Kettlebell Complex

Kettlebell Intermediate

Kettlebell Complex

Kettlebell Deadlift

Kettlebell Beginner

Kettlebell Deadlift

Hamstrings, glutes

Kettlebell Figure-8

Kettlebell Intermediate

Kettlebell Figure-8

Core, grip, shoulders

Kettlebell Flow

Kettlebell Intermediate

Kettlebell Flow

Full body, mobility

Kettlebell Goblet Squat

Kettlebell Beginner

Kettlebell Goblet Squat

Kettlebell Halo

Kettlebell Beginner

Kettlebell Halo

Shoulders, core

Kettlebell High Pull

Kettlebell Intermediate

Kettlebell High Pull

Glutes, hamstrings, traps

Kettlebell HIIT Circuit

Cardio Intermediate

Kettlebell HIIT Circuit

Full body, cardio

Kettlebell Press

Kettlebell Intermediate

Kettlebell Press

Deltoids, triceps

Kettlebell Row

Kettlebell Beginner

Kettlebell Row

Lats, rhomboids

Kettlebell Snatch

Kettlebell Intermediate

Kettlebell Snatch

Full body, explosive

Kettlebell Swing

Kettlebell Intermediate

Kettlebell Swing

Glutes, hamstrings, core

Kettlebell Thruster

Full Body Intermediate

Kettlebell Thruster

Full body, quads, shoulders

Kettlebell Windmill

Kettlebell Intermediate

Kettlebell Windmill

Obliques, hips, shoulders

King Pigeon Pose

King Pigeon Pose

Hip flexors, spine, chest, shoulders

Knee-to-Chest (Apanasana)

Knee-to-Chest (Apanasana)

Lower back, glutes

Knee-to-Chest Stretch

Stretching Beginner

Knee-to-Chest Stretch

Glutes, lower back, piriformis

Kneeling Side Kick

Pilates Intermediate

Kneeling Side Kick

Glutes, hip abductors

Kneeling Thoracic Extension

Stretching Beginner

Kneeling Thoracic Extension

Thoracic spine, lats, chest

Kroc Row

Kroc Row

Lats, rhomboids

L-Raise

Shoulders Beginner

L-Raise

Rotator cuff, rear delt

L-Sit

Bodyweight Advanced

L-Sit

Core, hip flexors, triceps

Landmine Press

Shoulders Beginner

Barbell, landmine

Landmine Press

Anterior delt, upper chest

Landmine Press (Chest)

Barbell, landmine

Landmine Press (Chest)

Upper pectorals, anterior delt

Landmine Row

Barbell, landmine

Landmine Row

Lats, rhomboids

Landmine Squat

Full Body Beginner

Barbell, landmine

Landmine Squat

Landmine Twist

Core & Abs Intermediate

Barbell, landmine

Landmine Twist

Lat Foam Roll

Stretching Beginner

Lat Foam Roll

Latissimus dorsi

Lat Pulldown

Lat Pulldown

Latissimus dorsi, upper back

Lat Pulldown Machine

Machines Beginner

Lat Pulldown Machine

Latissimus dorsi

Lat Stretch

Stretching Beginner

Bodyweight or cable

Lat Stretch

Latissimus dorsi

Lateral Band Walk

Resistance band

Lateral Band Walk

Gluteus medius, hip abductors

Lateral Box Jump

Bodyweight Intermediate

Lateral Box Jump

Quads, glutes, hip abductors

Lateral Lunge

Bodyweight or dumbbell

Lateral Lunge

Adductors, quads, glutes

Lateral Neck Stretch

Stretching Beginner

Lateral Neck Stretch

Scalenes, upper traps, levator scapulae

Lateral Raise

Shoulders Beginner

Lateral Raise

Lateral deltoid

Lateral Raise Machine

Machines Beginner

Lateral Raise Machine

Lateral deltoid

Lateral Shuffle

Cardio Beginner

Lateral Shuffle

Glutes, quads, agility

Lateral Squat

Bodyweight or dumbbell

Lateral Squat

Adductors, quads, glutes

Leg Abduction (Standing)

Leg Abduction (Standing)

Hip abductors, glute medius

Leg Curl with Stability Ball

Leg Curl with Stability Ball

Leg Extension

Leg extension machine

Leg Extension

Quadriceps (isolation)

Leg Extension Machine

Machines Beginner

Leg Extension Machine

Quadriceps (isolation)

Leg Press

Leg press machine

Leg Press

Leg Press Calf Raise

Leg press machine

Leg Press Calf Raise

Gastrocnemius, soleus

Leg Press Machine

Machines Beginner

Leg Press Machine

Leg Press Narrow Stance

Leg press machine

Leg Press Narrow Stance

Leg Press Single Leg

Machines Intermediate

Leg press machine

Leg Press Single Leg

Quads, glutes (unilateral)

Leg Press Wide Stance

Leg press machine

Leg Press Wide Stance

Glutes, adductors

Leg Pull Back

Pilates Advanced

Leg Pull Back

Glutes, hamstrings, core

Leg Pull Front

Pilates Advanced

Leg Pull Front

Core, shoulders, glutes

Leg Swing (Front-Back)

Stretching Beginner

Leg Swing (Front-Back)

Hamstrings, hip flexors, glutes

Leg Swing (Side-to-Side)

Stretching Beginner

Leg Swing (Side-to-Side)

Adductors, hip abductors, glutes

Legs Up the Wall (Viparita Karani)

Legs Up the Wall (Viparita Karani)

Hamstrings, lower back (passive)

Lizard Pose

Yoga Intermediate

Lizard Pose

Hip flexors, groin, hamstrings

Loaded Carry (Mixed)

Full Body Intermediate

Various implements

Loaded Carry (Mixed)

Full body, grip, core

Locust Pose (Salabhasana)

Locust Pose (Salabhasana)

Erector spinae, glutes

Log Press

Full Body Advanced

Log Press

Shoulders, triceps

Long Box Back Extension

Pilates Beginner

Reformer or mat

Long Box Back Extension

Erector spinae, glutes

Long Box Pulling Straps

Pilates Intermediate

Long Box Pulling Straps

Erector spinae, glutes

Long Stretch (Reformer)

Pilates Intermediate

Long Stretch (Reformer)

Core, shoulders, chest

Lord of the Dance (Natarajasana prep)

Yoga Intermediate

Lord of the Dance (Natarajasana prep)

Quads, hip flexors, balance

Lotus Pose (Padmasana)

Lotus Pose (Padmasana)

Hips, knees, ankles

Low Bar Squat

Legs Intermediate

Low Bar Squat

Glutes, hamstrings, quads

Low Cable Press

Low Cable Press

Lower pectorals

Low Lunge

Low Lunge

Hip flexors, quads, groin

Low Lunge to Twisted Low Lunge

Low Lunge to Twisted Low Lunge

Hip flexors, obliques, spine

Low-to-High Cable Fly

Chest Intermediate

Low-to-High Cable Fly

Upper pectorals

Lunge

Bodyweight Beginner

Lunge

Lying Hip Abduction

Glutes & Hips Beginner

Lying Hip Abduction

Lying Leg Curl

Leg curl machine

Lying Leg Curl

Hamstrings (isolation)

Lying Leg Curl Machine

Machines Beginner

Lying Leg Curl Machine

Hamstrings (isolation)

Lying Leg Raise

Core & Abs Beginner

Lying Leg Raise

Lower abs, hip flexors

Lying Quad Stretch

Stretching Beginner

Lying Quad Stretch

Machine Bicep Curl

Machines Beginner

Machine Bicep Curl

Machine Curl

Bicep curl machine

Machine Curl

Man Maker

Full Body Advanced

Man Maker

Marichi's Pose (Marichyasana)

Yoga Intermediate

Marichi's Pose (Marichyasana)

Spine, hips, shoulders

McGill Curl-Up

Core & Abs Beginner

McGill Curl-Up

Rectus abdominis

Meadows Row

Back Intermediate

Barbell, landmine

Meadows Row

Lats, teres major

Mediation Seat (Siddhasana)

Mediation Seat (Siddhasana)

Hips, groin, ankles

Medicine Ball Push-Up

Chest Intermediate

Medicine Ball Push-Up

Pectorals, triceps, stabilisers

Medicine Ball Rotational Throw

Core & Abs Intermediate

Medicine ball, wall

Medicine Ball Rotational Throw

Obliques, core, shoulders

Monster Walk

Glutes & Hips Beginner

Resistance band

Monster Walk

Gluteus medius, hip abductors

Monster Walk (Band)

Resistance band

Monster Walk (Band)

Gluteus medius, hip abductors

Moon Salutation (Chandra Namaskar)

Yoga Intermediate

Moon Salutation (Chandra Namaskar)

Inner thighs, hips, side body

Mountain Climber

Bodyweight Beginner

Mountain Climber

Core, shoulders, cardio

Mountain Pose (Tadasana)

Mountain Pose (Tadasana)

Posture, balance

Muscle-Up

Bodyweight Advanced

Pull-up bar or rings

Muscle-Up

Lats, triceps, chest

Neck Pull

Pilates Advanced

Neck Pull

Rectus abdominis, spine

Negative Pull-Up

Bodyweight Beginner

Negative Pull-Up

Nordic Back Extension

Nordic Back Extension

Hamstrings, erectors

Nordic Curl (Full)

Partner or machine

Nordic Curl (Full)

Hamstrings (eccentric)

Nordic Hamstring Curl

Bodyweight Advanced

Bodyweight, partner

Nordic Hamstring Curl

Hamstrings (eccentric)

Oblique Crunch

Core & Abs Beginner

Oblique Crunch

Offset Dumbbell Carry

Full Body Beginner

Offset Dumbbell Carry

Core, traps, obliques

One Leg Circle

Pilates Beginner

One Leg Circle

Hip flexors, core

One-Legged Bridge

Yoga Intermediate

One-Legged Bridge

Glutes, hamstrings (unilateral)

Open Leg Rocker

Pilates Intermediate

Open Leg Rocker

Core, hamstrings, spine

Overhead Cable Curl

Arms Intermediate

Overhead Cable Curl

Biceps (long head)

Overhead Cable Tricep Extension

Arms Intermediate

Overhead Cable Tricep Extension

Triceps (long head)

Overhead Press

Shoulders Intermediate

Overhead Press

Anterior delt, lateral delt

Overhead Squat

Full Body Advanced

Overhead Squat

Quads, shoulders, core

Overhead Tricep Stretch

Stretching Beginner

Overhead Tricep Stretch

Triceps (long head)

Pallof Press

Core & Abs Beginner

Cable machine or band

Pallof Press

Transverse abdominis, obliques

Pause Squat

Legs Intermediate

Pause Squat

Paused Bench Press

Chest Intermediate

Paused Bench Press

Paused Deadlift

Paused Deadlift

Hamstrings, glutes, erectors

Pec Deck Machine

Machines Beginner

Pec Deck Machine

Pec Deck Rear Delt Fly

Machines Beginner

Pec deck machine (reversed)

Pec Deck Rear Delt Fly

Posterior deltoid, rhomboids

Pendlay Row

Back Intermediate

Pendlay Row

Lats, rhomboids, traps

Pendulum Squat

Legs Intermediate

Pendulum machine

Pendulum Squat

Pendulum Squat Machine

Machines Intermediate

Pendulum Squat Machine

Pigeon Hip Stretch

Stretching Intermediate

Pigeon Hip Stretch

Outer hip, glutes, piriformis

Pigeon Pose (Full)

Pigeon Pose (Full)

Outer hip, glutes, quads

Pigeon Pose Stretch

Stretching Intermediate

Pigeon Pose Stretch

Outer hip, glutes, IT band

Pike Push-Up

Bodyweight Intermediate

Pike Push-Up

Anterior delt, triceps

Pilates Plank to Pike

Pilates Intermediate

Pilates Plank to Pike

Core, shoulders, hamstrings

Pilates Push-Up

Pilates Intermediate

Pilates Push-Up

Chest, triceps, core

Pistol Squat

Bodyweight Advanced

Pistol Squat

Plank

Bodyweight Beginner

Plank

Full core, shoulders

Plank Hip Dip

Core & Abs Beginner

Plank Hip Dip

Obliques, transverse abdominis

Plank Jack

Core & Abs Intermediate

Plank Jack

Core, shoulders

Plank Reach

Core & Abs Intermediate

Plank Reach

Full core, anti-rotation

Plank Shoulder Tap

Core & Abs Intermediate

Plank Shoulder Tap

Core, shoulders, anti-rotation

Plate Front Raise

Shoulders Beginner

Plate Front Raise

Anterior deltoid

Plate Pinch

Plate Pinch

Grip, finger flexors

Plate Press

Plate Press

Pectorals (inner)

Plié Squat

Glutes & Hips Beginner

Bodyweight or dumbbell

Plié Squat

Glutes, inner thighs, quads

Plow Pose (Halasana)

Plow Pose (Halasana)

Spine, hamstrings, shoulders

Plyo Box Circuit

Cardio Intermediate

Plyo Box Circuit

Plyometric Lunge

Bodyweight Intermediate

Plyometric Lunge

Quads, glutes (explosive)

Plyometric Push-Up

Plyometric Push-Up

Pectorals, triceps (explosive)

Posterior Chain Stretch (Staggered RDL)

Stretching Beginner

Posterior Chain Stretch (Staggered RDL)

Hamstrings, glutes, calves

Power Clean

Full Body Intermediate

Power Clean

Full body, explosive

Power Jerk

Full Body Advanced

Power Jerk

Full body, explosive

Power Snatch

Full Body Intermediate

Power Snatch

Full body, explosive

Prayer Stretch

Stretching Beginner

Prayer Stretch

Lats, teres major, thoracic spine

Preacher Curl Machine

Machines Intermediate

Preacher Curl Machine

Prone Dumbbell Row

Back Intermediate

Dumbbells, incline bench

Prone Dumbbell Row

Lats, rhomboids

Prone Hip Flexor Stretch

Stretching Beginner

Prone Hip Flexor Stretch

Hip flexors, psoas

Prone Incline Curl

Arms Intermediate

Dumbbells, incline bench

Prone Incline Curl

Prone Swimming Arms

Pilates Beginner

Prone Swimming Arms

Erectors, rhomboids, rear delt

Prone Y-T-W Raise

Shoulders Beginner

Dumbbells or bodyweight

Prone Y-T-W Raise

Lower traps, rear delt, rhomboids

Pseudo-Planche Push-Up

Bodyweight Advanced

Pseudo-Planche Push-Up

Pectorals, anterior delt

Pull-Up

Bodyweight Intermediate

Pull-Up

Puppy Pose (Uttana Shishosana)

Puppy Pose (Uttana Shishosana)

Spine, shoulders, chest

Push Jerk

Full Body Advanced

Push Jerk

Full body, explosive

Push Press

Full Body Intermediate

Push Press

Deltoids, triceps, quads

Push-Up

Bodyweight Beginner

Push-Up

Pectorals, triceps

Push-Up with Band

Chest Intermediate

Resistance band

Push-Up with Band

Pectorals, triceps

Pyramid Pose (Parsvottanasana)

Pyramid Pose (Parsvottanasana)

Hamstrings, hip flexors

Quad Foam Roll

Stretching Beginner

Quad Foam Roll

Quadriceps, rectus femoris

Rack Pull

Back Intermediate

Rack Pull

Traps, erectors, lats

Rack Walk

Kettlebell Intermediate

Rack Walk

Core, shoulders, hips

Rear Delt Machine

Machines Beginner

Rear Delt Machine

Posterior deltoid

Reclined Bound Angle (Supta Baddha Konasana)

Reclined Bound Angle (Supta Baddha Konasana)

Inner thighs, groin, chest

Reclined Hero (Supta Virasana)

Yoga Intermediate

Reclined Hero (Supta Virasana)

Quads, hip flexors, abdomen

Reclined Pigeon / Figure-4

Reclined Pigeon / Figure-4

Outer hip, glutes, IT band

Reclining Butterfly (Yin)

Reclining Butterfly (Yin)

Inner thighs, groin, chest

Reclining Hand-to-Big-Toe (Supta Padangusthasana)

Yoga Intermediate

Reclining Hand-to-Big-Toe (Supta Padangusthasana)

Hamstrings, calves, hips

Recumbent Bike

Machines Beginner

Recumbent Bike

Cardio, quads, hamstrings

Reformer Arm Work

Pilates Beginner

Reformer Arm Work

Shoulders, arms, core

Reformer Footwork

Pilates Beginner

Reformer Footwork

Quads, glutes, calves

Reformer Hundred

Pilates Beginner

Reformer Hundred

Core, hip flexors, shoulders

Reformer Standing Splits

Pilates Advanced

Reformer Standing Splits

Hamstrings, hip flexors

Renegade Row

Kettlebell Advanced

Two kettlebells

Renegade Row

Lats, rhomboids, core

Resistance Band Push-Up

Chest Intermediate

Resistance band

Resistance Band Push-Up

Pectorals, triceps

Reverse Barbell Curl

Arms Intermediate

Reverse Barbell Curl

Brachioradialis, brachialis

Reverse Crunch

Core & Abs Beginner

Reverse Crunch

Lower abs, rectus abdominis

Reverse Curl

Arms Intermediate

Barbell or dumbbell

Reverse Curl

Brachioradialis, brachialis

Reverse Hyper

Glutes & Hips Intermediate

Reverse hyper machine

Reverse Hyper

Gluteus maximus, hamstrings

Reverse Hyper (Leg Day)

Legs Intermediate

Reverse hyper machine

Reverse Hyper (Leg Day)

Glutes, hamstrings

Reverse Lunge

Bodyweight or dumbbells

Reverse Lunge

Reverse Lunge with Knee Drive

Glutes & Hips Intermediate

Bodyweight or dumbbell

Reverse Lunge with Knee Drive

Glutes, quads, hip flexors

Reverse Plank

Core & Abs Intermediate

Reverse Plank

Erector spinae, glutes, hamstrings

Reverse Wrist Curl

Barbell or dumbbell

Reverse Wrist Curl

Wrist extensors

Reverse-Grip Bench Press

Chest Intermediate

Reverse-Grip Bench Press

Upper pectorals, triceps

Revolved Chair Pose

Yoga Intermediate

Revolved Chair Pose

Quads, obliques, spine

Revolved Half Moon

Revolved Half Moon

Hamstrings, spine, IT band

Revolved Seated Angle

Revolved Seated Angle

Obliques, inner thighs, hamstrings

Revolved Triangle (Parivrtta Trikonasana)

Yoga Intermediate

Revolved Triangle (Parivrtta Trikonasana)

Spine, hamstrings, IT band

Ring Dip

Bodyweight Advanced

Gymnastic rings

Ring Dip

Pectorals, triceps, stabilisers

Ring Push-Up

Bodyweight Intermediate

Gymnastic rings

Ring Push-Up

Pectorals, triceps, stabilisers

Ring Row

Bodyweight Beginner

Gymnastic rings

Ring Row

Lats, rhomboids, biceps

RKC Plank

Core & Abs Intermediate

RKC Plank

Full core, glutes

Roll Down

Pilates Beginner

Roll Down

Erector spinae, core, hamstrings

Roll Over

Pilates Intermediate

Roll Over

Spine, hamstrings, core

Roll Up

Pilates Beginner

Roll Up

Rectus abdominis, spine

Rolling Dumbbell Extension

Arms Intermediate

Dumbbells, bench

Rolling Dumbbell Extension

Triceps (all heads)

Rolling Like a Ball

Pilates Beginner

Rolling Like a Ball

Romanian Deadlift

Legs Intermediate

Romanian Deadlift

Hamstrings, glutes

Romanian Deadlift (Glute Focus)

Glutes & Hips Intermediate

Barbell or dumbbells

Romanian Deadlift (Glute Focus)

Gluteus maximus, hamstrings

Romanian Deadlift to Shrug

Back Intermediate

Romanian Deadlift to Shrug

Hamstrings, glutes, traps

Rope Face Pull

Cable machine, rope

Rope Face Pull

Rear delt, external rotators

Rope Hammer Curl

Cable machine, rope

Rope Hammer Curl

Brachialis, brachioradialis

Rotary Torso Machine

Machines Beginner

Rotary Torso Machine

Rowing Machine

Cardio Beginner

Rowing Machine

Back, legs, arms, cardio

Rowing Machine (Erg)

Machines Beginner

Rowing Machine (Erg)

Back, legs, arms

Rowing Sprint

Cardio Intermediate

Rowing Sprint

Back, legs, arms, cardio

Russian Twist

Core & Abs Beginner

Bodyweight or weight plate

Russian Twist

Obliques, rectus abdominis

Saddle Pose (Yin Reclined Hero)

Yoga Intermediate

Saddle Pose (Yin Reclined Hero)

Quads, hip flexors, spine

Safety Bar Squat

Legs Intermediate

Safety squat bar

Safety Bar Squat

Sandbag Carry

Full Body Intermediate

Sandbag Carry

Core, grip, legs

Sandbag Clean

Full Body Intermediate

Sandbag Clean

Full body, explosive

Sandbag Squat

Full Body Intermediate

Sandbag Squat

Quads, glutes, core

Saw

Pilates Beginner

Saw

Obliques, hamstrings, spine

Scale Pose (Tolasana)

Scale Pose (Tolasana)

Core, arms, wrists

Scaption Raise

Shoulders Beginner

Scaption Raise

Supraspinatus, anterior delt

Scapular Pull-Up

Bodyweight Beginner

Scapular Pull-Up

Lower traps, serratus anterior

Scissor Kick

Core & Abs Beginner

Scissor Kick

Lower abs, hip flexors

Scissors

Pilates Intermediate

Scissors

Core, hip flexors, hamstrings

Scorpion Stretch

Stretching Intermediate

Scorpion Stretch

Hip flexors, thoracic spine, chest

Seal

Pilates Beginner

Seal

Spine, core, hip flexors

Seated Angle Pose (Upavistha Konasana)

Yoga Intermediate

Seated Angle Pose (Upavistha Konasana)

Inner thighs, hamstrings, spine

Seated Band Abduction

Glutes & Hips Beginner

Resistance band, bench

Seated Band Abduction

Seated Band Row

Resistance band

Seated Band Row

Rhomboids, mid-traps

Seated Cable Row

Seated Cable Row

Rhomboids, mid-traps

Seated Calf Raise

Seated Calf Raise

Seated Calf Raise Machine

Machines Beginner

Seated calf machine

Seated Calf Raise Machine

Seated Calf Stretch

Stretching Beginner

Seated Calf Stretch

Gastrocnemius, soleus

Seated Forward Fold

Stretching Beginner

Seated Forward Fold

Hamstrings, lower back

Seated Forward Fold (Paschimottanasana)

Seated Forward Fold (Paschimottanasana)

Hamstrings, lower back, calves

Seated Hamstring Stretch

Stretching Beginner

Seated Hamstring Stretch

Seated Leg Curl

Leg curl machine

Seated Leg Curl

Hamstrings (isolation)

Seated Leg Curl Machine

Machines Beginner

Seated Leg Curl Machine

Hamstrings (isolation)

Seated Row Machine

Machines Beginner

Seated Row Machine

Rhomboids, mid-traps

Seated Thoracic Rotation

Stretching Beginner

Seated Thoracic Rotation

Thoracic spine, obliques

Seated Twist (Ardha Matsyendrasana)

Seated Twist (Ardha Matsyendrasana)

Spine, obliques, hips

Shadowboxing

Cardio Beginner

Shadowboxing

Shoulders, arms, cardio

Shoelace Pose (Yin)

Yoga Intermediate

Shoelace Pose (Yin)

Outer hips, IT band, glutes

Short Box Series

Pilates Intermediate

Short Box Series

Core, spine, hamstrings

Shoulder Bridge

Pilates Beginner

Shoulder Bridge

Glutes, hamstrings, spine

Shoulder Bridge Prep

Pilates Beginner

Shoulder Bridge Prep

Glutes, hamstrings, erectors

Shoulder Internal Rotation Stretch

Stretching Beginner

Bodyweight or towel

Shoulder Internal Rotation Stretch

Internal rotators, anterior capsule

Shoulder Press Machine

Machines Beginner

Shoulder Press Machine

Shoulder Stand (Sarvangasana)

Shoulder Stand (Sarvangasana)

Neck, upper back, legs

Shuttle Run

Cardio Beginner

Shuttle Run

Cardio, legs, agility

Side Bend (Pilates)

Pilates Intermediate

Side Bend (Pilates)

Obliques, shoulders

Side Crow (Parsva Bakasana)

Side Crow (Parsva Bakasana)

Core, obliques, wrists

Side Kick Series

Pilates Beginner

Side Kick Series

Glutes, hip abductors

Side Lying Leg Lift

Pilates Beginner

Side Lying Leg Lift

Glute medius, hip abductors

Side Plank

Bodyweight Beginner

Side Plank

Obliques, glute medius

Side Plank Pose (Vasisthasana)

Yoga Intermediate

Side Plank Pose (Vasisthasana)

Obliques, core, shoulders

Side-Lying Hip Abduction

Glutes & Hips Beginner

Side-Lying Hip Abduction

Single Leg Kick

Pilates Beginner

Single Leg Kick

Hamstrings, glutes

Single Leg Stretch

Pilates Beginner

Single Leg Stretch

Core, hip flexors

Single Straight Leg Stretch

Pilates Intermediate

Single Straight Leg Stretch

Core, hamstrings, hip flexors

Single-Arm Cable Curl

Single-Arm Cable Curl

Single-Arm Cable Fly

Chest Intermediate

Single-Arm Cable Fly

Single-Arm Cable Press

Shoulders Intermediate

Single-Arm Cable Press

Anterior delt, pectorals

Single-Arm Cable Pulldown

Single-Arm Cable Pulldown

Latissimus dorsi

Single-Arm Cable Pushdown

Single-Arm Cable Pushdown

Single-Arm Cable Row

Single-Arm Cable Row

Lats, rhomboids

Single-Arm Dumbbell Press

Chest Intermediate

Dumbbell, bench

Single-Arm Dumbbell Press

Pectorals, core

Single-Arm Dumbbell Row

Single-Arm Dumbbell Row

Lats, rhomboids

Single-Arm KB Swing to Press

Kettlebell Intermediate

Single-Arm KB Swing to Press

Full body, hip power, shoulders

Single-Arm Kettlebell Swing

Kettlebell Intermediate

Single-Arm Kettlebell Swing

Glutes, hamstrings, core

Single-Arm Overhead Extension

Single-Arm Overhead Extension

Triceps (long head)

Single-Leg Calf Raise

Single-Leg Calf Raise

Gastrocnemius, soleus

Single-Leg Glute Bridge

Bodyweight Beginner

Single-Leg Glute Bridge

Gluteus maximus (unilateral)

Single-Leg Good Morning

Single-Leg Good Morning

Hamstrings, glutes, erectors

Single-Leg Hip Thrust

Glutes & Hips Intermediate

Single-Leg Hip Thrust

Gluteus maximus (unilateral)

Single-Leg KB Deadlift

Kettlebell Intermediate

Single-Leg KB Deadlift

Hamstrings, glutes (unilateral)

Single-Leg Plank

Core & Abs Intermediate

Single-Leg Plank

Core, glutes (unilateral)

Single-Leg Romanian Deadlift

Legs Intermediate

Dumbbell or barbell

Single-Leg Romanian Deadlift

Hamstrings, glutes

Single-Leg Trap Bar Deadlift

Full Body Intermediate

Single-Leg Trap Bar Deadlift

Hamstrings, glutes (unilateral)

Sissy Squat

Sissy Squat

Quadriceps (isolation)

Sissy Squat with Support

Legs Intermediate

Bodyweight or machine

Sissy Squat with Support

Quads (isolation)

Sit-Up

Core & Abs Beginner

Sit-Up

Rectus abdominis, hip flexors

Sitali (Cooling Breath)

Sitali (Cooling Breath)

Respiratory muscles

Skater Squat

Glutes & Hips Advanced

Skater Squat

Ski Erg

Cardio Intermediate

Ski Erg

Lats, core, cardio

SkiErg Machine

Machines Intermediate

SkiErg Machine

Lats, core, cardio

Skull Crusher

Arms Intermediate

EZ bar or barbell, bench

Skull Crusher

Triceps (all heads)

Sled Drag (Backward)

Full Body Beginner

Sled Drag (Backward)

Sled Pull

Cardio Intermediate

Sled Pull

Back, biceps, legs, cardio

Sled Push

Cardio Intermediate

Sled Push

Quads, glutes, calves, cardio

Sleeper Stretch

Stretching Intermediate

Sleeper Stretch

Posterior capsule, external rotators

Sleeping Swan (Yin Pigeon)

Sleeping Swan (Yin Pigeon)

Outer hip, glutes, piriformis

Slider Hamstring Curl

Legs Intermediate

Sliders or towel

Slider Hamstring Curl

Smith Machine Bench Press

Machines Beginner

Smith Machine Bench Press

Smith Machine Bent-Over Row

Smith Machine Bent-Over Row

Lats, mid-back, rhomboids

Smith Machine Decline Press

Smith machine, decline bench

Smith Machine Decline Press

Lower pectorals

Smith Machine Hip Thrust

Machines Beginner

Smith machine, bench

Smith Machine Hip Thrust

Gluteus maximus

Smith Machine Lunge

Machines Beginner

Smith Machine Lunge

Smith Machine RDL

Machines Beginner

Smith Machine RDL

Hamstrings, glutes

Smith Machine Shoulder Press

Machines Beginner

Smith Machine Shoulder Press

Deltoids, triceps

Smith Machine Squat

Machines Beginner

Smith Machine Squat

Snatch

Full Body Advanced

Snatch

Full body, explosive power

Spanish Squat

Resistance band, wall

Spanish Squat

Sphinx Pose

Sphinx Pose

Erector spinae, chest

Spider Curl

Arms Intermediate

EZ bar, incline bench

Spider Curl

Biceps (short head)

Spin Bike Sprints

Cardio Intermediate

Spin Bike Sprints

Cardio, quads, glutes

Spine Stretch

Pilates Beginner

Spine Stretch

Hamstrings, erectors, spine

Spine Twist

Pilates Beginner

Spine Twist

Obliques, spine

Split Squat (Front Foot Elevated)

Legs Intermediate

Dumbbells, platform

Split Squat (Front Foot Elevated)

Spoto Press

Chest Intermediate

Spoto Press

Pectorals, triceps

Sprint Intervals

Cardio Intermediate

Bodyweight / treadmill

Sprint Intervals

Square Pose (Yin Fire Log)

Yoga Intermediate

Square Pose (Yin Fire Log)

Outer hips, glutes, IT band

Squat

Legs Intermediate

Squat

Squat Jump

Cardio Intermediate

Squat Jump

Quads, glutes, calves

Squat to Press (KB)

Kettlebell Intermediate

Squat to Press (KB)

Quads, glutes, shoulders

Stability Ball Crunch

Core & Abs Beginner

Stability Ball Crunch

Rectus abdominis

Staff Pose (Dandasana)

Staff Pose (Dandasana)

Hamstrings, erectors

Stair Climber

Cardio Beginner

Stair climber machine

Stair Climber

Quads, glutes, calves, cardio

Stair Climber Machine

Machines Beginner

Stair Climber Machine

Glutes, quads, calves

Standing Cable Chest Press

Standing Cable Chest Press

Standing Calf Raise

Bodyweight or machine

Standing Calf Raise

Gastrocnemius, soleus

Standing Figure-4 (Eka Pada Utkatasana)

Yoga Intermediate

Standing Figure-4 (Eka Pada Utkatasana)

Glutes, piriformis, hip rotators

Standing Forward Fold with Shoulder Opener

Standing Forward Fold with Shoulder Opener

Hamstrings, shoulders, chest

Standing Hamstring Stretch

Stretching Beginner

Standing Hamstring Stretch

Standing Hip Abduction

Glutes & Hips Beginner

Standing Hip Abduction

Standing Hip Flexor Stretch

Stretching Beginner

Standing Hip Flexor Stretch

Standing Leg Curl

Cable or machine

Standing Leg Curl

Hamstrings (isolation)

Standing Leg Curl (Bodyweight)

Legs Intermediate

Bodyweight, partner

Standing Leg Curl (Bodyweight)

Standing Leg Curl Machine

Machines Beginner

Standing Leg Curl Machine

Standing Pigeon Stretch

Stretching Intermediate

Standing Pigeon Stretch

Glutes, outer hip, piriformis

Standing Pilates Roll Down

Pilates Beginner

Standing Pilates Roll Down

Hamstrings, erectors, core

Standing Quad Stretch

Stretching Beginner

Standing Quad Stretch

Standing Split (Urdhva Prasarita Eka Padasana)

Standing Split (Urdhva Prasarita Eka Padasana)

Hamstrings, hip flexors, calves

Standing Thoracic Rotation

Stretching Beginner

Standing Thoracic Rotation

Thoracic spine, obliques

Cardio Beginner

Star Jump

Cardio, full body

Core & Abs Advanced

Star Plank

Full core, obliques

Stationary Bike

Cardio Beginner

Stationary bike

Stationary Bike

Cardio, quads, hamstrings

Stationary Bike Intervals

Cardio Beginner

Stationary bike

Stationary Bike Intervals

Cardio, quads, hamstrings

Step Mill Intervals

Cardio Intermediate

Step Mill Intervals

Quads, glutes, calves

Step-Down (Eccentric Step-Up)

Legs Intermediate

Box, bodyweight

Step-Down (Eccentric Step-Up)

Step-Up

Bodyweight Beginner

Step-Up

Step-Up (Glute Focus)

Glutes & Hips Beginner

Step-Up (Glute Focus)

Gluteus maximus, quads

Stiff-Leg Deadlift

Legs Intermediate

Barbell or dumbbells

Stiff-Leg Deadlift

Hamstrings, erectors

Stir the Pot

Core & Abs Intermediate

Stir the Pot

Full core, shoulders

Stomach Vacuum

Core & Abs Beginner

Stomach Vacuum

Transverse abdominis

Straight-Arm Pulldown

Back Intermediate

Straight-Arm Pulldown

Latissimus dorsi, serratus

Strongman Wheelbarrow

Full Body Advanced

Loaded wheelbarrow

Strongman Wheelbarrow

Full body, grip, core

Suitcase Carry

Core & Abs Beginner

Dumbbell or kettlebell

Suitcase Carry

Suitcase Carry (KB)

Kettlebell Beginner

Suitcase Carry (KB)

Sumo Deadlift

Glutes & Hips Intermediate

Sumo Deadlift

Glutes, inner thighs, hamstrings

Sumo KB Deadlift

Kettlebell Beginner

Sumo KB Deadlift

Glutes, inner thighs, hamstrings

Sumo Romanian Deadlift

Glutes & Hips Intermediate

Barbell or dumbbell

Sumo Romanian Deadlift

Glutes, inner thighs, hamstrings

Sumo Squat

Bodyweight or dumbbell

Sumo Squat

Glutes, inner thighs, quads

Sun Salutation A (Surya Namaskar A)

Sun Salutation A (Surya Namaskar A)

Sun Salutation B (Surya Namaskar B)

Yoga Intermediate

Sun Salutation B (Surya Namaskar B)

Superman

Bodyweight Beginner

Superman

Erector spinae, glutes

Supine Spinal Twist

Stretching Beginner

Supine Spinal Twist

Spine, obliques, IT band

Supine Twist (Jathara Parivartanasana)

Supine Twist (Jathara Parivartanasana)

Spine, obliques, IT band

Supported Bridge (with block)

Supported Bridge (with block)

Glutes, spine, chest

Supported Headstand (Salamba Sirsasana)

Yoga Intermediate

Supported Headstand (Salamba Sirsasana)

Core, shoulders, neck

Svend Press

Svend Press

Pectorals (inner)

Swan Prep

Pilates Beginner

Swan Prep

Erector spinae, glutes

Swim (Freestyle)

Cardio Beginner

Swim (Freestyle)

Full body, cardio

Swimming (Pilates)

Pilates Intermediate

Swimming (Pilates)

Erector spinae, glutes, shoulders

Swiss Ball Pass

Core & Abs Intermediate

Swiss Ball Pass

Full core, hip flexors

T Push-Up

Bodyweight Intermediate

T Push-Up

Pectorals, core, obliques

T-Bar Row

Back Intermediate

T-bar attachment

T-Bar Row

Lats, mid-back, rhomboids

Tabata Protocol

Cardio Intermediate

Tabata Protocol

Cardio, conditioning

Tactical Lunge

Kettlebell Intermediate

Tactical Lunge

Quads, glutes, core

Tall Kneeling KB Press

Full Body Intermediate

Tall Kneeling KB Press

Deltoids, triceps, core

Tate Press

Arms Intermediate

Dumbbells, bench

Tate Press

Teaser

Pilates Advanced

Teaser

Core, hip flexors

The Hundred

Pilates Beginner

The Hundred

Core, hip flexors

Thoracic Extension over Foam Roller

Stretching Beginner

Thoracic Extension over Foam Roller

Thoracic spine, chest

Thoracic Foam Roller Stretch

Stretching Beginner

Thoracic Foam Roller Stretch

Thoracic spine, chest

Thoracic Rotation in Squat

Stretching Beginner

Thoracic Rotation in Squat

Thoracic spine, hips

Thoracic Rotation Stretch

Stretching Beginner

Thoracic Rotation Stretch

Thoracic spine, obliques

Thread the Needle

Pilates Beginner

Thread the Needle

Thoracic spine, obliques

Thruster

Full Body Intermediate

Barbell or dumbbells

Thruster

Full body, quads, shoulders

Tibialis Raise

Bodyweight or weight

Tibialis Raise

Tibialis anterior

Tip Toe Pose (Prapada Asana)

Yoga Intermediate

Tip Toe Pose (Prapada Asana)

Calves, quads, balance

Tire Flip

Full Body Advanced

Tire Flip

Full body, explosive

Toe Tap (Lying)

Core & Abs Beginner

Toe Tap (Lying)

Lower abs, hip flexors

Toe Touches

Core & Abs Beginner

Toe Touches

Rectus abdominis (upper)

Toes to Bar

Core & Abs Advanced

Toes to Bar

Full core, hip flexors

Towel Pull-Up

Pull-up bar, towel

Towel Pull-Up

Grip, lats, biceps

Trap Bar Deadlift

Full Body Beginner

Trap Bar Deadlift

Quads, hamstrings, glutes, erectors

Treadmill Running

Cardio Beginner

Treadmill Running

Treadmill Sprints

Cardio Intermediate

Treadmill Sprints

Tree Pose (Vrksasana)

Tree Pose (Vrksasana)

Hip abductors, balance, core

Triangle Pose (Trikonasana)

Triangle Pose (Trikonasana)

Hamstrings, inner thighs, spine

Tricep Cable Pushdown (Bar)

Cable machine, straight bar

Tricep Cable Pushdown (Bar)

Triceps (lateral head)

Tricep Cable Pushdown (Rope)

Cable machine, rope

Tricep Cable Pushdown (Rope)

Tricep Kickback

Tricep Kickback

Tricep Overhead Extension

Tricep Overhead Extension

Triceps (long head)

Tricep Press Machine

Machines Beginner

Tricep Press Machine

Tricep Pushdown (Cable)

Machines Beginner

Cable machine, rope

Tricep Pushdown (Cable)

TRX Back Row

TRX Back Row

Lats, rhomboids, mid-traps

TRX Chest Press

Chest Intermediate

TRX Chest Press

Pectorals, triceps

TRX Fly

Chest Intermediate

TRX Fly

TRX Glute Bridge

Glutes & Hips Intermediate

TRX Glute Bridge

Gluteus maximus, hamstrings

TRX Plank

Core & Abs Intermediate

TRX Plank

Full core, shoulders

TRX Row

TRX Row

Lats, rhomboids

TRX Y-Raise

Shoulders Beginner

TRX Y-Raise

Lower traps, rear delt

Tuck Jump

Bodyweight Intermediate

Tuck Jump

Quads, glutes, core

Tuck Planche

Bodyweight Advanced

Tuck Planche

Core, anterior delt, wrists

Turkish Get-Up

Kettlebell Intermediate

Turkish Get-Up

Full body, stability, core

Turtle Pose (Kurmasana)

Turtle Pose (Kurmasana)

Hamstrings, inner thighs, spine

Ujjayi Breathing

Ujjayi Breathing

Respiratory muscles, focus

Underhand Lat Pulldown

Underhand Lat Pulldown

Upper Back Foam Roll

Stretching Beginner

Upper Back Foam Roll

Thoracic erectors, rhomboids

Upper Trap Neck Stretch

Stretching Beginner

Upper Trap Neck Stretch

Upper trapezius, levator scapulae

Upright Cable Row

Shoulders Intermediate

Upright Cable Row

Lateral delt, traps

Upward Bow (Wheel)

Upward Bow (Wheel)

Spine, chest, hip flexors

Upward-Facing Dog (Urdhva Mukha Svanasana)

Yoga Intermediate

Upward-Facing Dog (Urdhva Mukha Svanasana)

Spine, chest, hip flexors

V-Up

Bodyweight Intermediate

V-Up

Rectus abdominis

Versa Climber Intervals

Cardio Intermediate

Versa Climber Intervals

Full body, cardio

VersaClimber

Cardio Intermediate

VersaClimber machine

VersaClimber

Full body, cardio

W-Raise

Shoulders Beginner

Dumbbells or cable

W-Raise

Rear delt, rhomboids

Waiter Curl

Dumbbell or plate

Waiter Curl

Biceps (short head)

Walking Lunge

Bodyweight or dumbbells

Walking Lunge

Wall Ball

Full Body Intermediate

Medicine ball, wall

Wall Ball

Full body, quads, shoulders

Wall Sit

Bodyweight Beginner

Wall Sit

Wall Walk

Shoulders Intermediate

Wall, bodyweight

Wall Walk

Shoulders, core

Warrior I (Virabhadrasana I)

Warrior I (Virabhadrasana I)

Quads, hip flexors, chest

Warrior I with Bind

Yoga Intermediate

Warrior I with Bind

Quads, hip flexors, chest, shoulders

Warrior II (Virabhadrasana II)

Warrior II (Virabhadrasana II)

Quads, hips, shoulders

Warrior II to Reverse Warrior

Warrior II to Reverse Warrior

Quads, hips, side body

Warrior III (Virabhadrasana III)

Yoga Intermediate

Warrior III (Virabhadrasana III)

Hamstrings, glutes, core

Warrior III to Standing Split Flow

Warrior III to Standing Split Flow

Hamstrings, glutes, core

Weighted Crunch

Core & Abs Intermediate

Weight plate or dumbbell

Weighted Crunch

Rectus abdominis

Weighted Donkey Kick

Glutes & Hips Intermediate

Cable or ankle weight

Weighted Donkey Kick

Gluteus maximus

Weighted Plank

Core & Abs Intermediate

Barbell plate on back

Weighted Plank

Full core, shoulders

Weighted Push-Up

Chest Intermediate

Weight plate or vest

Weighted Push-Up

Pectorals, triceps

Wheel Pose (Urdhva Dhanurasana)

Wheel Pose (Urdhva Dhanurasana)

Spine, hip flexors, chest, shoulders

Wide Push-Up

Bodyweight Beginner

Wide Push-Up

Pectorals (outer)

Wide-Angle Seated Forward Fold (Upavistha Konasana)

Yoga Intermediate

Wide-Angle Seated Forward Fold (Upavistha Konasana)

Inner thighs, hamstrings, spine

Wide-Grip Bench Press

Chest Intermediate

Wide-Grip Bench Press

Pectorals (outer)

Wide-Grip Lat Pulldown

Back Intermediate

Wide-Grip Lat Pulldown

Wide-Grip Pull-Up

Bodyweight Advanced

Wide-Grip Pull-Up

Wide-Legged Forward Fold (Prasarita)

Wide-Legged Forward Fold (Prasarita)

Hamstrings, inner thighs, spine

Wild Thing (Camatkarasana)

Yoga Intermediate

Wild Thing (Camatkarasana)

Chest, hip flexors, spine

Wind-Relieving Pose (Pavanamuktasana)

Wind-Relieving Pose (Pavanamuktasana)

Lower back, glutes

Windshield Wiper

Core & Abs Advanced

Windshield Wiper

Obliques, rectus abdominis

World's Greatest Stretch

Stretching Beginner

World's Greatest Stretch

Hips, thoracic spine, hamstrings

Wrist Curl

Barbell or dumbbell

Wrist Curl

Wrist Extensor Stretch

Stretching Beginner

Wrist Extensor Stretch

Wrist extensors, brachioradialis

Wrist Flexor Stretch

Stretching Beginner

Wrist Flexor Stretch

Wrist flexors, forearms

Wrist Roller

Arms Intermediate

Wrist Roller

Wrist flexors and extensors

Y-Raise

Shoulders Beginner

Dumbbells or cable

Y-Raise

Lower traps, rear delt

Yates Row

Back Intermediate

Yates Row

Yoke Walk

Full Body Advanced

Yoke Walk

Traps, core, legs

Zercher Carry

Back Intermediate

Zercher Carry

Biceps, traps, erectors, core

Zercher Squat

Legs Intermediate

Zercher Squat

Quads, glutes, core

Zombie Squat

Legs Intermediate

Zombie Squat

Zottman Curl

Arms Intermediate

Zottman Curl

Biceps, brachioradialis

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