Exercise Library

2x Swiss Ball Plank

Ab Wheel Rollouts

Rectus Abdominis, Obliques, Latissimus Dorsi

Assault Bike

Quadriceps, Hamstrings, Shoulders, Core

Back Extensions (Hyperextensions)

Erector Spinae, Glutes, Hamstrings

Band Side Steps

Gluteus Medius

Barbell Back Squats

Quadriceps, Glutes, Hamstrings, Erector Spinae

Barbell Bench Press

Chest, Triceps, Anterior Deltoids

Battle Ropes Big Waves

Battle Ropes Crack the Whip

Battle Ropes Little Waves

Battle Ropes Plank Snake

Bear Crawls

Core, Shoulders, Chest, Quadriceps

Bent-Over Barbell Rows

Latissimus Dorsi, Rhomboids, Biceps, Lower Back

Bicep Curls

Biceps, Brachialis

Bicycle Crunches

Rectus Abdominis, Obliques

Bird Dog

Erector Spinae, Glutes, Core

Bodyweight Squats

Quadriceps, Glutes, Hamstrings

Box Jumps

Quadriceps, Glutes, Calves

Box Pushup

Box Squat

Box Squat Hops

Box Squat Single Leg

Bulgarian Split Squats

Quadriceps, Glutes, Hamstrings

Burpees

Chest, Core, Quadriceps, Glutes

Butt Kicks

Hamstrings, Glutes, Calves

Cable Chest Fly

Cable Chest Fly High to Low

Cable Chest Fly Low to High

Cable Reverse Fly

Cable Reverse Fly High to Low

Cable Side Lateral Raise

Captain's Chair Leg Lift

Chest Flyes (Dumbbell or Cable)

Chest, Anterior Deltoids

Child's Pose

Latissimus Dorsi, Erector Spinae, Hips

Chin-ups

Latissimus Dorsi, Biceps, Rhomboids

Close-Grip Push-ups

Triceps, Inner Chest

Concentration Curls

Biceps

Conventional Deadlifts

Hamstrings, Glutes, Erector Spinae, Quadriceps, Trapezius

Dead Bug

Transverse Abdominis, Rectus Abdominis

Dead Hang

Latissimus Dorsi, Forearms, Shoulders

Deadlift

Decline Bench Press

Decline Push-ups

Lower Chest, Triceps, Anterior Deltoids

Diamond Push-ups

Triceps, Inner Chest

Donkey Kicks

Glutes

Downward Dog

Hamstrings, Calves, Shoulders, Latissimus Dorsi

Dumbbell Bench Press

Chest, Triceps, Anterior Deltoids

Dumbbell Lateral Raises

Lateral Deltoids

Elliptical Trainer

Quadriceps, Hamstrings, Glutes, Core

Face Pulls

Posterior Deltoids, Rhomboids, External Rotators

Farmer's Walk

Trapezius, Forearms, Core, Glutes

Flutter Kicks

Lower Rectus Abdominis, Hip Flexors

Forearm Plank

Transverse Abdominis, Rectus Abdominis, Obliques

Forearm Wrist Curls

Forearm Flexors, Brachioradialis

Forward Lunges

Quadriceps, Glutes, Hamstrings

Front Raises

Anterior Deltoids

Front Squats

Quadriceps, Glutes, Core

Glute Bridges

Glutes, Hamstrings

Glute Kickback Machine

Goblet Squats

Quadriceps, Glutes, Hamstrings, Core

Good Mornings

Erector Spinae, Hamstrings, Glutes

Hack Squat

Hammer Curls

Brachialis, Biceps, Brachioradialis

Hamstring Curls (Machine)

Hamstrings

Hanging Leg Raises

Lower Rectus Abdominis, Hip Flexors

High Knees

Hip Flexors, Core, Quadriceps

High Plank

Transverse Abdominis, Rectus Abdominis, Shoulders

Hip Thrusts

Glutes, Hamstrings

Hoist Curls

Hoist Press

Hoist Row

Inchworms

Hamstrings, Core, Shoulders

Incline Bench Press

Incline Dumbbell Press

Upper Chest, Triceps, Anterior Deltoids

Incline Hoist Press

Incline Push-ups

Upper Chest, Triceps, Anterior Deltoids

Jump Rope

Calves, Shoulders, Core

Jump Squats

Quadriceps, Glutes, Calves

Jumping Jacks

Calves, Shoulders, Hip Abductors

Kettlebell Swings

Glutes, Hamstrings, Core, Shoulders

Knee Extensions

Lat Pulldowns

Latissimus Dorsi, Biceps, Rhomboids

Laying Hamstring Curls

Leg Extensions (Machine)

Quadriceps

Leg Press (Machine)

Quadriceps, Glutes, Hamstrings

Leg Press Calf Raise

Leg Raises (Lying)

Lower Rectus Abdominis, Hip Flexors

Machine Press

Medicine Ball Rainbow Slams

Medicine Ball Slams

Core, Shoulders, Latissimus Dorsi

Mountain Climbers

Core, Shoulders, Hip Flexors

No Money Curls

One-Arm Dumbbell Rows

Latissimus Dorsi, Rhomboids, Biceps

Overhead Shoulder Press

Anterior Deltoids, Lateral Deltoids, Triceps

Overhead Tricep Extensions

Triceps

Pec Dec Fly

Pec Dec Reverse Fly

Pike Push-ups

Anterior Deltoids, Triceps, Upper Chest

Plank Shoulder Taps

Core, Shoulders, Chest

Preacher Curls

Pull-ups

Latissimus Dorsi, Biceps, Rhomboids

Push-ups (Standard)

Chest, Triceps, Anterior Deltoids

Rear Delt Flyes (Reverse Flyes)

Posterior Deltoids, Rhomboids, Middle Trapezius

Reverse Hyperextension

Reverse Lunges

Quadriceps, Glutes, Hamstrings

Romanian Deadlifts

Hamstrings, Glutes, Erector Spinae

Rowing Machine (Ergometer)

Latissimus Dorsi, Rhomboids, Hamstrings, Core, Biceps

Russian Twists

Obliques, Rectus Abdominis

Scissor Kicks

Lower Rectus Abdominis, Hip Flexors, Adductors

Seated Cable Rows

Latissimus Dorsi, Rhomboids, Biceps, Middle Trapezius

Seated Calf Raises

Soleus, Gastrocnemius

Seated Hamstring Curls

Shuttle Runs

Hamstrings, Glutes, Quadriceps, Calves

Side Lunges (Cossack Squats)

Quadriceps, Glutes, Adductors

Side Plank

Obliques, Transverse Abdominis

Sit-ups

Rectus Abdominis, Hip Flexors

Ski Erg

Latissimus Dorsi, Core, Shoulders, Triceps

Skull Crushers (EZ Bar or Dumbbell)

Triceps

Sprinting

Hamstrings, Glutes, Quadriceps, Calves

Stair Climber

Quadriceps, Glutes, Hamstrings, Calves

Standard Crunches

Rectus Abdominis

Standing Calf Raises

Gastrocnemius, Soleus

Stationary Bike

Quadriceps, Hamstrings, Glutes, Calves

Step-ups

Quadriceps, Glutes, Hamstrings

Strict Curls

Strict Hammer Curl

Sumo Deadlifts

Hamstrings, Glutes, Adductors, Quadriceps

Swiss Ball Crunches

Swiss Ball Hamstring Curls

Swiss Ball Plank

TRX Bicep Curls

TRX Row

TRX Tricep Pushaways

TRX W Row

Treadmill (Running/Walking)

Quadriceps, Hamstrings, Glutes, Calves

Tricep Dips

Triceps, Chest, Anterior Deltoids

Tricep Pushaway

Tricep Pushdowns (Cable)

Triceps

VersaClimber

Shoulders, Latissimus Dorsi, Quadriceps, Core

Waiter Curl

Walking Lunges

Quadriceps, Glutes, Hamstrings

Wall Angels

Posterior Deltoids, Trapezius, Rhomboids

Wall Ball Squats

Wall Sit

Quadriceps, Glutes, Hamstrings

Wide-Grip Push-ups

Outer Chest, Anterior Deltoids

Woodchoppers (Cable)

Obliques, Core, Shoulders

World's Greatest Stretch

Hip Flexors, Thoracic Spine, Hamstrings, Glutes

Yoga Cat-Cow Stretch

Erector Spinae, Core

Zercher Squats

Quadriceps, Glutes, Core, Biceps