582 exercises available · Page 19 of 25
A kettlebell goblet squat that pauses in the hole so the elbows can pry the knees out and open the hips.
The classic bodyweight vertical pull that builds the lats, biceps, and upper back — the benchmark for upper-body pulling strength.
Barbell overhead lift driven by a short leg dip, received in a partial squat with the feet planted.
The most foundational bodyweight push lift — trains the chest, triceps, and front shoulders with a single, scalable pattern.
A floor push-up with the hands set outside the shoulders, biasing the press toward the chest through a deeper stretch at the bottom.
A hands-and-knees mobility drill that rotates the mid-back while one hand stays planted and the other tracks the elbow.
A supine abdominal curl that rolls the hips off the floor and brings the bent knees up and over the chest.
A standing barbell curl taken with the palms facing down, shifting the work from the biceps onto the forearms.
A hack squat performed facing the machine, shifting the squat pattern onto the glutes and hamstrings.
A prone hip extension off the end of a bench, lifting the legs behind the body to drive the glutes and hamstrings.
Chest-supported machine fly performed in reverse, opening the arms backward to load the rear deltoids.
Flat barbell press taken with an underhand grip, which shifts pressing emphasis toward the upper chest.
A cable pushdown taken with the palms up, keeping the elbows tucked so the triceps extend the arm through a long range.
A high-tension forearm plank that braces the whole body for a short hold instead of a long, relaxed one.
A Romanian deadlift performed standing on low plates so the bar can travel past the usual floor stop.
A standing bodyweight hinge with an arm sweep, taking the hamstrings through range as a dynamic warm-up.
Repeated hard efforts on the rowing machine separated by easy paddling, with stroke sequence held under fatigue.
An all-out short rowing effort where stroke rate and leg drive peak together and technique has to survive it.
An easy jog after hard running, held at a conversational effort to bring heart rate and breathing back down.
Repeated fast running bouts with recovery between them, run well above the pace you could hold continuously.
A small hanging pull that moves the shoulder blades down and back while the elbows stay straight.
Strict barbell row performed face down on a raised bench so the hips and lower back stay out of the lift.
A seated mobility drill that traces slow circles at one ankle while the shin stays still and the other foot stays planted.
A seated barbell overhead press from a racked start at the upper chest, targeting the shoulders with a vertical bar path.
