153 exercises available · Page 4 of 7
Seated riding on a weighted-flywheel spin bike, the most programmable low-impact cardio pattern in a gym.
Continuous two-foot rope jumping, landing through the ball of the foot with the wrists turning the rope.
An explosive bodyweight squat-and-jump that builds lower-body power — the staple plyometric for HIIT and conditioning.
Two-count bodyweight jump that opens the legs and sweeps the arms overhead, then closes back to a standing start.
A loaded crossover lunge that targets the glute medius and inner-leg stabilizers — a sharp tool for glute-focused programs.
A Bulgarian split squat performed with a kettlebell as a counterweight — easier balance, deeper range, real glute and quad work.
A squat holding a kettlebell by the horns at chest height, which keeps the torso upright through full depth.
A wide-stance kettlebell deadlift that loads the glutes, quads, and lower back from a tall, upright torso.
A two-kettlebell front squat into an overhead press that trains the legs, shoulders, and lungs in one combined movement.
Full-body sequence from lying to standing and back while holding a kettlebell locked out overhead.
A traveling lunge with a kettlebell hanging in each hand, loading the front quad while you walk the next step through.
A side-view front-to-back leg swing, one hand on a wall, taking the working hip through flexion and extension.
Sustained treadmill running at an easy, repeatable pace, the aerobic base session of any endurance plan.
A split-stance lunge held in a sprinter posture, pulsing in place with opposite-arm drive and no jump switch.
A knee-dominant squat on a sissy bench, holding one goblet dumbbell at the chest while the ankles stay fixed.
A machine squat with the back braced on an angled sled, keeping load on the quads with no balance demand.
A seated leg press with a horizontal sled, pressing the plate away from a deep knee bend under back support.
A seated knee-extension machine that isolates the quads through a fixed range — the most direct quad-builder in the gym.
A seated leg press that loads the quads and glutes through a guided press — the heavy-load alternative to the back squat.
A plate-loaded seated leg extension that isolates the quads — the heavier-feeling, gym-staple cousin of the selectorized version.
A dumbbell complex that chains a push-up, two renegade rows, a squat clean and an overhead press into one rep.
A rear-foot-elevated split squat with a barbell on the back, descending on the front leg until the thigh is near parallel.
A bodyweight squat held still at the bottom, removing the bounce so the legs restart from a dead stop.
A machine squat on a counterbalanced arc, keeping the torso supported while the quads work through deep range.
