Exercise Library

Build your custom workout routine with targeted exercises for every body part

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Crunches
Beginner
tummy
Crunches tutorial
3 sets x 20 reps
None
Instructions:
  1. 1. Lie on back, knees bent, feet flat
  2. 2. Place hands behind head
  3. 3. Lift shoulders off ground using abs
  4. 4. Lower slowly without fully relaxing
Bicycle Crunches
Intermediate
tummy
Bicycle Crunches tutorial
3 sets x 20 reps
None
Instructions:
  1. 1. Lie on back, hands behind head
  2. 2. Lift shoulders off ground
  3. 3. Bring opposite elbow to opposite knee
  4. 4. Alternate in pedaling motion
Plank Hold
Beginner
tummy
Plank Hold tutorial
3 sets x 30-60 sec
None
Instructions:
  1. 1. Get into push-up position on forearms
  2. 2. Keep body in straight line
  3. 3. Engage core, don't let hips sag
  4. 4. Hold position breathing steadily
Mountain Climbers
Intermediate
tummy
Mountain Climbers tutorial
3 sets x 30 reps
None
Instructions:
  1. 1. Start in plank position
  2. 2. Drive one knee toward chest
  3. 3. Quickly switch legs
  4. 4. Keep core tight throughout
Russian Twists
Intermediate
tummy
Russian Twists tutorial
3 sets x 20 reps
None
Instructions:
  1. 1. Sit, lean back 45 degrees
  2. 2. Lift feet slightly off ground
  3. 3. Twist torso left and right
  4. 4. Touch ground beside hip each twist
Leg Raises
Advanced
tummy
Leg Raises tutorial
3 sets x 12 reps
None
Instructions:
  1. 1. Lie flat on back, hands under hips
  2. 2. Keep legs straight
  3. 3. Raise legs to 90 degrees
  4. 4. Lower slowly without touching ground
Push-ups
Beginner
arms
Push-ups tutorial
3 sets x 12 reps
None
Instructions:
  1. 1. Start in plank position, hands shoulder-width
  2. 2. Lower body until chest nearly touches floor
  3. 3. Keep elbows at 45-degree angle
  4. 4. Push back up to starting position
Tricep Dips
Intermediate
arms
Tricep Dips tutorial
3 sets x 12 reps
Chair
Instructions:
  1. 1. Sit on chair edge, hands beside hips
  2. 2. Slide off chair, supporting weight with arms
  3. 3. Lower body by bending elbows
  4. 4. Push back up using triceps
Bicep Curls
Beginner
arms
Bicep Curls tutorial
3 sets x 15 reps
Dumbbells
Instructions:
  1. 1. Stand with dumbbells at sides, palms forward
  2. 2. Keep elbows close to body
  3. 3. Curl weights up to shoulders
  4. 4. Lower with control
Diamond Push-ups
Advanced
arms
Diamond Push-ups tutorial
3 sets x 8 reps
None
Instructions:
  1. 1. Form diamond shape with hands under chest
  2. 2. Lower body keeping elbows close
  3. 3. Push back up focusing on triceps
  4. 4. Maintain straight body line
Wide Push-ups
Intermediate
chest
Wide Push-ups tutorial
3 sets x 10 reps
None
Instructions:
  1. 1. Position hands wider than shoulder-width
  2. 2. Lower chest to ground
  3. 3. Keep core engaged
  4. 4. Push back up squeezing chest
Incline Push-ups
Beginner
chest
Incline Push-ups tutorial
3 sets x 15 reps
Bench/Chair
Instructions:
  1. 1. Place hands on elevated surface
  2. 2. Lower chest toward surface
  3. 3. Easier variation of standard push-up
  4. 4. Great for building chest strength
Chest Press
Intermediate
chest
Chest Press tutorial
3 sets x 12 reps
Dumbbells
Instructions:
  1. 1. Lie on back holding dumbbells
  2. 2. Press weights up above chest
  3. 3. Lower with control to chest level
  4. 4. Push back up explosively
Squats
Beginner
thighs
Squats tutorial
3 sets x 15 reps
None
Instructions:
  1. 1. Stand feet shoulder-width apart
  2. 2. Lower hips back and down as if sitting
  3. 3. Keep chest up, knees behind toes
  4. 4. Push through heels to stand
Lunges
Intermediate
thighs
Lunges tutorial
3 sets x 12 reps each leg
None
Instructions:
  1. 1. Step forward into lunge position
  2. 2. Lower until both knees at 90 degrees
  3. 3. Back knee hovers above ground
  4. 4. Push back to start, alternate legs
Wall Sit
Beginner
thighs
Wall Sit tutorial
3 sets x 30-45 sec
Wall
Instructions:
  1. 1. Lean back against wall
  2. 2. Slide down until thighs parallel to ground
  3. 3. Keep knees above ankles
  4. 4. Hold position, thighs will burn
Jump Squats
Advanced
thighs
Jump Squats tutorial
3 sets x 10 reps
None
Instructions:
  1. 1. Perform regular squat
  2. 2. Explode upward into jump
  3. 3. Land softly in squat position
  4. 4. Repeat immediately
Side Lunges
Intermediate
thighs
Side Lunges tutorial
3 sets x 10 reps each side
None
Instructions:
  1. 1. Stand with feet together
  2. 2. Step wide to one side
  3. 3. Bend that knee, keep other leg straight
  4. 4. Push back to center
Glute Bridges
Beginner
buttocks
Glute Bridges tutorial
3 sets x 15 reps
None
Instructions:
  1. 1. Lie on back, knees bent, feet flat
  2. 2. Lift hips toward ceiling
  3. 3. Squeeze glutes hard at top
  4. 4. Lower with control
Donkey Kicks
Beginner
buttocks
Donkey Kicks tutorial
3 sets x 15 reps each leg
None
Instructions:
  1. 1. Start on hands and knees
  2. 2. Keep knee bent, kick one leg back and up
  3. 3. Squeeze glute at top
  4. 4. Lower and repeat
Single-Leg Glute Bridge
Intermediate
buttocks
Single-Leg Glute Bridge tutorial
3 sets x 12 reps each leg
None
Instructions:
  1. 1. Lie on back, one knee bent
  2. 2. Extend other leg straight
  3. 3. Lift hips using one leg
  4. 4. Advanced glute isolation
Bulgarian Split Squats
Advanced
buttocks
Bulgarian Split Squats tutorial
3 sets x 10 reps each leg
Bench
Instructions:
  1. 1. Place rear foot on bench behind you
  2. 2. Lower into lunge position
  3. 3. Targets glutes and thighs intensely
  4. 4. Push through front heel to stand
Fire Hydrants
Beginner
hips
Fire Hydrants tutorial
3 sets x 15 reps each side
None
Instructions:
  1. 1. Start on hands and knees
  2. 2. Lift one knee out to side
  3. 3. Keep knee bent at 90 degrees
  4. 4. Targets hip abductors
Side Leg Raises
Beginner
hips
Side Leg Raises tutorial
3 sets x 15 reps each side
None
Instructions:
  1. 1. Lie on side, bottom leg bent for support
  2. 2. Lift top leg straight up
  3. 3. Lower with control
  4. 4. Sculpts hip line
Clamshells
Beginner
hips
Clamshells tutorial
3 sets x 20 reps each side
None
Instructions:
  1. 1. Lie on side, knees bent
  2. 2. Keep feet together, open top knee
  3. 3. Squeeze outer hip/glute
  4. 4. Activates hip muscles
Hip Circles
Beginner
hips
Hip Circles tutorial
3 sets x 10 each direction
None
Instructions:
  1. 1. Stand on one leg
  2. 2. Make large circles with raised leg
  3. 3. Perform clockwise and counter-clockwise
  4. 4. Improves hip mobility
Calf Raises
Beginner
calves
Calf Raises tutorial
3 sets x 20 reps
None
Instructions:
  1. 1. Stand on edge of step or flat ground
  2. 2. Rise up on toes as high as possible
  3. 3. Hold briefly at top
  4. 4. Lower heels below step level
Jump Rope
Intermediate
calves
Jump Rope tutorial
3 sets x 1 min
Jump rope
Instructions:
  1. 1. Hold rope handles at sides
  2. 2. Swing rope overhead and under feet
  3. 3. Jump on balls of feet
  4. 4. Excellent calf workout
Single-Leg Calf Raises
Intermediate
calves
Single-Leg Calf Raises tutorial
3 sets x 12 reps each leg
None
Instructions:
  1. 1. Stand on one leg
  2. 2. Rise up on toes
  3. 3. More challenging than regular calf raises
  4. 4. Builds calf strength
Superman
Beginner
back
Superman tutorial
3 sets x 12 reps
None
Instructions:
  1. 1. Lie face down, arms extended forward
  2. 2. Simultaneously lift arms, chest, and legs
  3. 3. Hold briefly at top
  4. 4. Lower with control
Bird Dog
Beginner
back
Bird Dog tutorial
3 sets x 10 reps each side
None
Instructions:
  1. 1. Start on hands and knees
  2. 2. Extend opposite arm and leg
  3. 3. Hold for 2 seconds
  4. 4. Return and switch sides
Bent Over Rows
Intermediate
back
Bent Over Rows tutorial
3 sets x 12 reps
Dumbbells
Instructions:
  1. 1. Bend at hips, back flat, knees slightly bent
  2. 2. Pull weights to lower ribcage
  3. 3. Squeeze shoulder blades together
  4. 4. Lower with control
Jumping Jacks
Beginner
cardio
Jumping Jacks tutorial
3 sets x 30 sec
None
Instructions:
  1. 1. Start standing, feet together
  2. 2. Jump feet wide while raising arms overhead
  3. 3. Jump back to start
  4. 4. Maintain steady rhythm
High Knees
Intermediate
cardio
High Knees tutorial
3 sets x 30 sec
None
Instructions:
  1. 1. Run in place
  2. 2. Drive knees up to chest level
  3. 3. Pump arms vigorously
  4. 4. Move as quickly as possible
Burpees
Advanced
cardio
Burpees tutorial
3 sets x 10 reps
None
Instructions:
  1. 1. Start standing
  2. 2. Drop into plank, do push-up
  3. 3. Jump feet to hands
  4. 4. Explosive jump up with arms overhead
Skipping in Place
Beginner
cardio
Skipping in Place tutorial
3 sets x 1 min
None
Instructions:
  1. 1. Skip on the spot
  2. 2. Lift knees moderately high
  3. 3. Pump arms naturally
  4. 4. Great warm-up exercise