Exercise Library

Targets: Biceps

Stand on the band, hold handles palms up. Curl up squeezing the biceps, lower slowly under tension.

Targets: Pectorals, Front Delts, Triceps

Anchor the band behind you at chest height. Press forward to lock out, controlling the return. Keep a staggered stance.

Targets: Hamstrings, Glutes, Erectors

Stand on the band, hold handles at hip height. Hinge at the hips pushing them back, then drive forward to stand tall.

Targets: Glutes, Hamstrings

Loop a band above your knees, lie face up, feet flat. Drive hips up, pushing knees out against the band.

Targets: Side Delts

Stand on the band, hold the handles at your sides. Raise out to shoulder height, lead with the elbows, lower slowly.

Targets: Rear Delts, Rhomboids

Hold a band at chest height with straight arms. Pull your hands apart, squeezing rear delts, return with control.

Targets: Lats, Rhomboids, Biceps

Anchor the band at chest height. Pull the handles to your ribs, squeezing the shoulder blades, return slowly.

Targets: Quads, Glutes

Stand on the band with feet shoulder-width, hold handles at shoulders. Squat against the band's resistance, drive up.

Targets: Quads, Glutes, Hamstrings, Core

Bar across upper traps, feet shoulder-width. Sit back and down, keeping knees tracking over toes. Drive up through your heels.

Targets: Pectorals, Front Delts, Triceps

Lie flat on the bench, grip slightly wider than shoulder-width, lower the bar to mid-chest, then press up explosively while keeping your shoulder blades retracted.

Targets: Biceps, Forearms

Hold a barbell palms up, elbows pinned to your sides. Curl up squeezing the biceps, lower fully without swinging.

Targets: Traps

Hold a barbell at arm's length. Shrug shoulders up toward your ears, hold briefly, lower slowly.

Targets: Lats, Rhomboids, Rear Delts, Biceps

Hinge forward with a flat back. Pull the bar to your lower ribs, squeezing the shoulder blades together.

Targets: Quads, Glutes, Hamstrings

Feet shoulder-width, sit back and down to parallel or below, keep chest tall, drive through your heels to stand.

Targets: Full Body, Cardio

Squat, kick back to a plank, perform a push-up, jump feet back in, then jump up explosively.

Targets: Abs

Kneel holding the rope. Crunch down, flexing your abs. Return slowly under tension.

Targets: Rear Delts, Rotator Cuff, Traps

Rope at face height. Pull toward your forehead, spreading the rope and squeezing rear delts.

Targets: Erectors, Lats, Glutes, Hamstrings, Traps

Stand with mid-foot under the bar. Hinge at the hips, grip the bar, brace your core, and drive through the floor to stand tall.

Targets: Lower Pectorals, Triceps, Front Delts

Support yourself on parallel bars. Lower until shoulders stretch, then press up to lock out. Keep elbows back.

Targets: Biceps, Forearms

Curl dumbbells up with elbows pinned to your sides. Squeeze at the top, lower fully.

Targets: Side Delts

Raise dumbbells out to the sides to shoulder height with a slight elbow bend. Lower slowly.

Targets: Quads, Core, Glutes

Bar rests on front delts with elbows high. Squat down keeping an upright torso, then drive up.

Targets: Quads, Glutes, Core

Hold a kettlebell at chest height. Squat down between your knees keeping an upright torso, then drive up.

Targets: Brachialis, Biceps, Forearms

Neutral grip (palms facing each other). Curl up, keeping elbows fixed. Lower with control.

Targets: Abs, Hip Flexors, Core

Hang from a bar. Raise your legs to hip height or higher, lower slowly without swinging.

Targets: Upper Pectorals, Front Delts, Triceps

Set bench to 30–45°. Press dumbbells up and slightly together, lower under control to chest level.

Targets: Lats, Biceps, Rhomboids

Hang under a bar with straight body. Pull your chest to the bar, lower with control. Raise the bar to make it easier.

Targets: Calves, Cardio, Shoulders

Light bounces on the balls of your feet, wrists turning the rope. Keep elbows close to your body.

Targets: Glutes, Hamstrings, Shoulders, Core

Hinge and swing the bell up, snapping your elbow under it to catch it in the rack. Keep it close to your body.

Targets: Delts, Triceps, Core

Clean a kettlebell to the rack position, press overhead until locked out, lower under control. Switch sides.

Targets: Glutes, Hamstrings, Shoulders, Back

Swing the bell up and punch through overhead in one smooth motion, locking out at the top. Control the descent.

Targets: Glutes, Hamstrings, Core, Shoulders

Hinge at the hips and drive the bell up to chest height using your glutes. Let it fall back between your legs.

Targets: Lats, Biceps, Rhomboids

Grip the bar wider than shoulders. Pull down to your upper chest, controlling the return.

Targets: Quads, Glutes, Hamstrings

Feet shoulder-width on the platform. Lower until knees reach ~90°, press back without locking out hard.

Targets: Core, Cardio, Shoulders

From a plank, drive one knee to your chest, then switch legs quickly, keeping hips low and core braced.

Targets: Delts, Triceps, Upper Chest, Core

Bar at shoulder height, brace hard, press overhead until arms lock out, lower to the clavicle.

Targets: Quads, Glutes, Core

Stand on one leg, extend the other in front. Squat down on the standing leg until hip crease passes the knee, then stand.

Targets: Core, Transverse Abdominis, Shoulders

Forearms on the floor, body in a straight line. Brace your abs and glutes. Hold for time.

Targets: Lats, Biceps, Rhomboids, Core

Hang from a bar with an overhand grip. Pull your chest to the bar, lower with control. Avoid swinging.

Targets: Pectorals, Front Delts, Triceps, Core

Hands shoulder-width, body in a straight line from head to heels. Lower chest to the floor, push back up.

Targets: Hamstrings, Glutes, Erectors

Soft knees, hinge at the hips pushing them back. Lower the bar along your thighs to mid-shin, then drive hips forward.

Targets: Legs, Back, Arms, Cardio

Drive with the legs, then pull with the back and arms. Return arms, then bend knees. Keep a straight back.

Targets: Triceps

Push the bar down keeping elbows tucked. Extend fully, return slowly to ~90°.

Targets: Shoulders, Core, Glutes, Quads

Lie holding a bell overhead. Rise to standing through a series of controlled positions, then reverse. Keep the bell locked out overhead.

Targets: Quads, Glutes, Hamstrings, Core

Hold dumbbells at your sides. Step forward, lower until both knees are ~90°, push through the front heel to the next step.