Exercises

DUMBBELL · 43

• DB Goblet SquatLegs · Dumbbell · Moderate+
• DB Romanian DeadliftHamstrings · Dumbbell · Moderate+
• DB Floor PressChest · Dumbbell · Moderate+
• DB Bent-Over RowBack · Dumbbell · Moderate+
• DB Reverse LungeLegs · Dumbbell · Moderate+
• DB Shoulder PressShoulders · Dumbbell · Moderate+
• DB Lateral RaiseShoulders · Dumbbell · Moderate+
• DB Bicep CurlBiceps · Dumbbell · Moderate+
• DB Hammer CurlBiceps · Dumbbell · Moderate+
• DB Overhead Triceps ExtensionTriceps · Dumbbell · Moderate+
• DB Triceps KickbackTriceps · Dumbbell · Moderate+
• DB Front RaiseShoulders · Dumbbell · Moderate+
• DB Rear-Delt FlyRear Delts · Dumbbell · Moderate+
• DB Arnold PressShoulders · Dumbbell · Moderate+
• DB Sumo SquatLegs · Dumbbell · Moderate+
• DB Walking LungeLegs · Dumbbell · Moderate+
• DB Single-Leg RDLHamstrings · Dumbbell · Moderate+
• DB Calf RaiseCalves · Dumbbell · Easy+
• DB Floor FlyChest · Dumbbell · Moderate+
• DB Floor PulloverBack · Dumbbell · Moderate+
• DB Russian TwistObliques · Dumbbell · Moderate+
• DB ShrugTraps · Dumbbell · Easy+
• DB SquatLegs · Dumbbell · Moderate+
• DB Front SquatLegs · Dumbbell · Moderate+
• DB Curtsy LungeGlutes · Dumbbell · Moderate+
• DB Lateral LungeLegs · Dumbbell · Moderate+
• DB Good MorningHamstrings · Dumbbell · Moderate+
• DB Glute BridgeGlutes · Dumbbell · Moderate+
• DB Push PressShoulders · Dumbbell · Hard+
• DB Upright RowShoulders · Dumbbell · Moderate+
• DB Concentration CurlBiceps · Dumbbell · Moderate+
• DB Zottman CurlGrip · Dumbbell · Moderate+
• DB Skull CrusherTriceps · Dumbbell · Moderate+
• DB Close-Grip Floor PressChest · Dumbbell · Moderate+
• DB Renegade RowBack · Dumbbell · Moderate+
• DB Gorilla RowBack · Dumbbell · Moderate+
• DB Farmer CarryFull Body · Dumbbell · Moderate+
• DB WoodchopperObliques · Dumbbell · Moderate+
• DB Overhead CarryFull Body · Dumbbell · Moderate+
• DB Single-Leg Calf RaiseCalves · Dumbbell · Easy+
• DB Split SquatLegs · Dumbbell · Moderate+
• DB Single-Arm Rear-Delt FlyRear Delts · Dumbbell · Moderate+
• Side-Lying External RotationShoulders · Dumbbell · Moderate+

KETTLEBELL · 14

• KB SwingHamstrings · Kettlebell · Hard+
• KB Goblet SquatLegs · Kettlebell · Hard+
• KB CleanFull Body · Kettlebell · Hard+
• KB Clean & PressFull Body · Kettlebell · Hard+
• KB SnatchFull Body · Kettlebell · Hard+
• KB Turkish Get-UpFull Body · Kettlebell · Hard+
• KB HaloShoulders · Kettlebell · Easy+
• KB Single-Arm RowBack · Kettlebell · Hard+
• KB Front Rack Reverse LungeLegs · Kettlebell · Hard+
• KB Romanian DeadliftHamstrings · Kettlebell · Hard+
• KB Overhead PressShoulders · Kettlebell · Hard+
• KB WindmillObliques · Kettlebell · Hard+
• KB Suitcase CarryGrip · Kettlebell · Hard+
• KB Farmer HoldGrip · Kettlebell · Hard+

CALISTHENICS · 73

• Wall SitLegs · Calisthenics · Moderate+
• PlankCore · Calisthenics · Moderate+
• Glute Bridge HoldGlutes · Calisthenics · Moderate+
• Side PlankObliques · Calisthenics · Moderate+
• Hollow Body HoldCore · Calisthenics · Moderate+
• Isometric Squat HoldLegs · Calisthenics · Moderate+
• Superman HoldBack · Calisthenics · Moderate+
• High Plank HoldShoulders · Calisthenics · Moderate+
• Reverse Plank HoldGlutes · Calisthenics · Moderate+
• V-Sit HoldCore · Calisthenics · Moderate+
• Single-Leg Wall SitLegs · Calisthenics · Moderate+
• Split Squat HoldLegs · Calisthenics · Moderate+
• Single-Leg Glute Bridge HoldGlutes · Calisthenics · Moderate+
• Boat Pose HoldCore · Calisthenics · Easy+
• Bird Dog HoldBack · Calisthenics · Easy+
• Push-UpChest · Calisthenics · Moderate+
• Wide Push-UpChest · Calisthenics · Moderate+
• Diamond Push-UpTriceps · Calisthenics · Moderate+
• Pike Push-UpShoulders · Calisthenics · Moderate+
• Wall Push-UpChest · Calisthenics · Moderate+
• Bodyweight SquatLegs · Calisthenics · Moderate+
• Jump SquatLegs · Calisthenics · Hard+
• Bodyweight LungeLegs · Calisthenics · Moderate+
• Bodyweight Reverse LungeLegs · Calisthenics · Moderate+
• Glute BridgeGlutes · Calisthenics · Moderate+
• Single-Leg Glute BridgeGlutes · Calisthenics · Moderate+
• Calf RaiseCalves · Calisthenics · Easy+
• Mountain ClimbersCore · Calisthenics · Moderate+
• BurpeeFull Body · Calisthenics · Hard+
• Bicycle CrunchObliques · Calisthenics · Moderate+
• Sit-UpCore · Calisthenics · Moderate+
• Lying Leg RaiseCore · Calisthenics · Moderate+
• Flutter KicksCore · Calisthenics · Moderate+
• Bear CrawlFull Body · Calisthenics · Moderate+
• InchwormFull Body · Calisthenics · Moderate+
• Ankle PumpsCalves · Calisthenics · Moderate+
• Quad SetQuads · Calisthenics · Moderate+
• Glute SetGlutes · Calisthenics · Moderate+
• Heel SlideQuads · Calisthenics · Moderate+
• Short Arc QuadQuads · Calisthenics · Moderate+
• Straight Leg RaiseQuads · Calisthenics · Moderate+
• Seated Heel DragHamstrings · Calisthenics · Moderate+
• Prone Knee HangQuads · Calisthenics · Easy+
• Long Arc QuadQuads · Calisthenics · Moderate+
• Standing Hamstring CurlHamstrings · Calisthenics · Moderate+
• Wall Slide Mini SquatQuads · Calisthenics · Moderate+
• Sit-to-StandQuads · Calisthenics · Moderate+
• Standing MarchingHip Flexors · Calisthenics · Easy+
• Step-UpQuads · Calisthenics · Moderate+
• Single-Leg BalanceFull Body · Calisthenics · Moderate+
• Lateral Step-DownQuads · Calisthenics · Moderate+
• Single-Leg Calf RaiseCalves · Calisthenics · Easy+
• Standing Hip CirclesHips · Calisthenics · Moderate+
• Cat-CowSpine · Calisthenics · Easy+
• Quadruped Thoracic RotationT-Spine · Calisthenics · Moderate+
• Bodyweight Hip HingeHamstrings · Calisthenics · Moderate+
• Dead BugCore · Calisthenics · Easy+
• Standing March in PlaceConditioning · Calisthenics · Easy+
• Step TouchConditioning · Calisthenics · Moderate+
• Reverse Lunge to Towel TapQuads · Calisthenics · Moderate+
• Pendulum SwingShoulders · Calisthenics · Hard+
• Isometric Shoulder FlexionShoulders · Calisthenics · Moderate+
• Isometric External RotationShoulders · Calisthenics · Moderate+
• Supine Assisted Shoulder FlexionShoulders · Calisthenics · Moderate+
• Scapular Retraction SqueezeRear Delts · Calisthenics · Moderate+
• Wall WalkShoulders · Calisthenics · Moderate+
• Wall Push-Up PlusShoulders · Calisthenics · Moderate+
• Prone I-Y-T RaiseRear Delts · Calisthenics · Moderate+
• Seated Ankle CirclesCalves · Calisthenics · Moderate+
• Heel-to-Toe WalkCalves · Calisthenics · Moderate+
• Single-Leg Eccentric Heel DropCalves · Calisthenics · Moderate+
• Lateral Hop-and-StickCalves · Calisthenics · Moderate+
• Single-Leg Balance with ReachFull Body · Calisthenics · Moderate+

TUBE BAND · 26

• Band Chest PressChest · Tube Band · Moderate+
• Band RowBack · Tube Band · Moderate+
• Band Pull-ApartRear Delts · Tube Band · Easy+
• Band Pallof PressObliques · Tube Band · Moderate+
• Band Bicep CurlBiceps · Tube Band · Moderate+
• Band Overhead PressShoulders · Tube Band · Moderate+
• Band Front RaiseShoulders · Tube Band · Moderate+
• Tube Band SquatLegs · Tube Band · Moderate+
• Band DeadliftHamstrings · Tube Band · Moderate+
• Band Good MorningHamstrings · Tube Band · Moderate+
• Band Triceps KickbackTriceps · Tube Band · Moderate+
• Band Lateral RaiseShoulders · Tube Band · Moderate+
• Band ThrusterFull Body · Tube Band · Hard+
• Band Lat PulldownBack · Tube Band · Moderate+
• Band Face PullRear Delts · Tube Band · Moderate+
• Band Hammer CurlBiceps · Tube Band · Moderate+
• Band Single-Arm RowBack · Tube Band · Moderate+
• Band Chest FlyChest · Tube Band · Moderate+
• Band Reverse FlyRear Delts · Tube Band · Moderate+
• Band Triceps PushdownTriceps · Tube Band · Moderate+
• Terminal Knee ExtensionQuads · Tube Band · Moderate+
• Band ShrugTraps · Tube Band · Easy+
• Band Standing Hamstring CurlHamstrings · Tube Band · Moderate+
• Band External RotationRear Delts · Tube Band · Moderate+
• Band Internal RotationShoulders · Tube Band · Moderate+
• Band Scaption RaiseShoulders · Tube Band · Moderate+

LOOP BAND · 18

• Band Lateral WalkGlutes · Loop Band · Easy+
• Band Glute KickbackGlutes · Loop Band · Easy+
• Banded ClamshellGlutes · Loop Band · Easy+
• Banded Glute Bridge AbductionGlutes · Loop Band · Easy+
• Banded Monster WalkGlutes · Loop Band · Easy+
• Loop Band SquatLegs · Loop Band · Easy+
• Banded Fire HydrantGlutes · Loop Band · Easy+
• Banded Standing Hip AbductionGlutes · Loop Band · Easy+
• Banded Donkey KickGlutes · Loop Band · Easy+
• Banded Seated Hip AbductionGlutes · Loop Band · Easy+
• Banded Reverse LungeLegs · Loop Band · Easy+
• Banded Crab WalkGlutes · Loop Band · Easy+
• Banded Glute MarchGlutes · Loop Band · Easy+
• Banded Squat JumpLegs · Loop Band · Hard+
• Standing Banded Hip FlexionHip Flexors · Loop Band · Easy+
• Standing Banded Hip External RotationHips · Loop Band · Easy+
• Seated Resisted Ankle EversionCalves · Loop Band · Easy+
• Seated Resisted Ankle InversionCalves · Loop Band · Easy+

PULL-UP BAR · 13

• Pull-UpBack · Pull-up Bar · Hard+
• Chin-UpBack · Pull-up Bar · Hard+
• Neutral-Grip Pull-UpBack · Pull-up Bar · Hard+
• Wide-Grip Pull-UpBack · Pull-up Bar · Hard+
• Hanging Knee RaiseCore · Pull-up Bar · Easy+
• Hanging Leg RaiseCore · Pull-up Bar · Easy+
• Toes-to-BarCore · Pull-up Bar · Hard+
• Scapular Pull-UpBack · Pull-up Bar · Hard+
• Negative Pull-UpBack · Pull-up Bar · Hard+
• Commando Pull-UpBack · Pull-up Bar · Hard+
• Dead HangGrip · Pull-up Bar · Easy+
• Active HangShoulders · Pull-up Bar · Easy+
• Weighted Pull-UpBack · Pull-up Bar · Hard+

MEDICINE BALL · 12

• Med Ball SlamFull Body · Medicine Ball · Hard+
• Med Ball Chest PassChest · Medicine Ball · Moderate+
• Med Ball Russian TwistObliques · Medicine Ball · Moderate+
• Med Ball V-UpCore · Medicine Ball · Moderate+
• Med Ball Squat to PressFull Body · Medicine Ball · Moderate+
• Med Ball Overhead SlamFull Body · Medicine Ball · Hard+
• Med Ball Sit-Up ThrowCore · Medicine Ball · Hard+
• Med Ball Lunge with TwistLegs · Medicine Ball · Moderate+
• Med Ball Wood ChopObliques · Medicine Ball · Moderate+
• Med Ball Push-UpChest · Medicine Ball · Moderate+
• Med Ball Rotational ThrowObliques · Medicine Ball · Hard+
• Med Ball Dead BugCore · Medicine Ball · Easy+

JUMP ROPE · 12

• Basic BounceConditioning · Jump Rope · Moderate+
• Alternate-Foot StepConditioning · Jump Rope · Moderate+
• High Knees SkipConditioning · Jump Rope · Hard+
• Boxer SkipConditioning · Jump Rope · Moderate+
• Double-UndersConditioning · Jump Rope · Hard+
• Single-Leg HopsConditioning · Jump Rope · Moderate+
• Criss-CrossConditioning · Jump Rope · Moderate+
• Side-to-SideConditioning · Jump Rope · Moderate+
• Heel TapsConditioning · Jump Rope · Moderate+
• Speed IntervalsConditioning · Jump Rope · Moderate+
• Backwards JumpConditioning · Jump Rope · Hard+
• Mummy KicksConditioning · Jump Rope · Hard+

STRETCH · 17

• Kneeling Hip Flexor StretchHip Flexors · Stretch · Easy+
• 90/90 Hip StretchHips · Stretch · Easy+
• Thoracic OpenerT-Spine · Stretch · Easy+
• World's Greatest StretchFull Body · Stretch · Easy+
• Standing Forward FoldHamstrings · Stretch · Easy+
• Pigeon PoseGlutes · Stretch · Easy+
• Child's PoseBack · Stretch · Easy+
• Downward DogFull Body · Stretch · Easy+
• Cobra StretchBack · Stretch · Easy+
• Seated Hamstring StretchHamstrings · Stretch · Easy+
• Butterfly StretchHips · Stretch · Easy+
• Standing Quad StretchQuads · Stretch · Easy+
• Lying Spinal TwistSpine · Stretch · Easy+
• Heel Prop StretchQuads · Stretch · Easy+
• Seated Knee Flexion StretchHamstrings · Stretch · Easy+
• Standing Calf StretchCalves · Stretch · Easy+
• Standing Hip Flexor StretchHip Flexors · Stretch · Easy+

STATIONARY BIKE · 3

• Bike Steady-State RideConditioning · Stationary Bike · Moderate+
• Bike Sprint IntervalsConditioning · Stationary Bike · Moderate+
• Bike Hill ClimbConditioning · Stationary Bike · Moderate+

TREADMILL · 3

• Treadmill Brisk WalkConditioning · Treadmill · Moderate+
• Treadmill Jog/Run IntervalsConditioning · Treadmill · Moderate+
• Treadmill Incline WalkConditioning · Treadmill · Moderate+

STAIR CLIMBER · 2

• Stair Climber Steady ClimbConditioning · Stair Climber · Moderate+
• Stair Climber IntervalsConditioning · Stair Climber · Moderate+

ROWING MACHINE · 3

• Row Steady-StateConditioning · Rowing Machine · Moderate+
• Row Sprint IntervalsConditioning · Rowing Machine · Moderate+
• Rowing Machine Pull (Strength Pace)Back · Rowing Machine · Moderate+

ELLIPTICAL · 2

• Elliptical Steady-StateConditioning · Elliptical · Moderate+
• Elliptical IntervalsConditioning · Elliptical · Moderate+

BARBELL · 19

• Barbell Back SquatLegs · Barbell · Moderate+
• Barbell Front SquatQuads · Barbell · Moderate+
• Barbell Romanian DeadliftHamstrings · Barbell · Moderate+
• Barbell DeadliftBack · Barbell · Moderate+
• Barbell Bent-Over RowBack · Barbell · Moderate+
• Barbell Overhead PressShoulders · Barbell · Moderate+
• Barbell Floor PressChest · Barbell · Moderate+
• Barbell Glute BridgeGlutes · Barbell · Moderate+
• Barbell Reverse LungeLegs · Barbell · Moderate+
• Barbell Bicep CurlBiceps · Barbell · Moderate+
• Barbell ShrugTraps · Barbell · Easy+
• Barbell Sumo DeadliftGlutes · Barbell · Moderate+
• Barbell Deficit DeadliftHamstrings · Barbell · Moderate+
• Barbell Rack PullBack · Barbell · Moderate+
• Barbell Pause SquatLegs · Barbell · Moderate+
• Barbell Push PressShoulders · Barbell · Hard+
• Barbell Pendlay RowBack · Barbell · Moderate+
• Barbell Good MorningHamstrings · Barbell · Moderate+
• Barbell Walking LungeLegs · Barbell · Moderate+

BENCH · 10

• Barbell Bench PressChest · Bench · Moderate+
• Barbell Incline Bench PressChest · Bench · Moderate+
• Barbell Close-Grip Bench PressTriceps · Bench · Moderate+
• DB Bench PressChest · Bench · Moderate+
• DB Incline PressChest · Bench · Moderate+
• DB Incline FlyChest · Bench · Moderate+
• DB Seated Shoulder PressShoulders · Bench · Moderate+
• Barbell Hip ThrustGlutes · Bench · Moderate+
• DB Single-Arm Bench RowBack · Bench · Moderate+
• Barbell Box SquatGlutes · Bench · Moderate+

CABLE MACHINE · 14

• Cable Standing RowBack · Cable Machine · Moderate+
• Cable Lat PulldownBack · Cable Machine · Moderate+
• Cable Straight-Arm PulldownBack · Cable Machine · Moderate+
• Cable Chest PressChest · Cable Machine · Moderate+
• Cable Standing FlyChest · Cable Machine · Moderate+
• Cable Face PullRear Delts · Cable Machine · Moderate+
• Cable Rear-Delt FlyRear Delts · Cable Machine · Moderate+
• Cable Upright RowTraps · Cable Machine · Moderate+
• Cable Lateral RaiseShoulders · Cable Machine · Moderate+
• Cable Triceps PushdownTriceps · Cable Machine · Moderate+
• Cable Bicep CurlBiceps · Cable Machine · Moderate+
• Cable WoodchopObliques · Cable Machine · Moderate+
• Cable Pallof PressCore · Cable Machine · Moderate+
• Cable Seated RowBack · Cable Machine · Moderate+

LEG PRESS · 4

• Leg PressLegs · Leg Press · Moderate+
• Single-Leg Leg PressLegs · Leg Press · Moderate+
• High Foot-Placement Leg PressGlutes · Leg Press · Moderate+
• Leg Press Calf RaiseCalves · Leg Press · Easy+

LAT PULLDOWN · 3

• Lat Pulldown (Wide Grip)Back · Lat Pulldown · Moderate+
• Close-Grip Lat PulldownBack · Lat Pulldown · Moderate+
• Single-Arm Lat PulldownBack · Lat Pulldown · Moderate+