Exercise Library

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Goblet Curtsy Lunge

Beginner

 +

Quads, Glutes
Dumbbell
Quadriceps
Gluteus Maximus

Side Plank

Beginner

 +

Abs, Obliques
Bodyweight
Rectus abdominis
Obliques

Skull Crushers

Beginner

 +

Triceps brachii
Triceps
Dumbbell

Lat Pullover

Intermediate

 +

Latissimus Dorsi
Lats
Dumbbell

Deadlift

Intermediate

 +

Quads, Glutes, Hamstrings, Lower Back
Dumbbell
Quadriceps
Gluteus Maximus
Hamstrings
Erector Spinae

Bent Over Row

Intermediate

 +

Traps, Lats
Dumbbell
Trapezius
Latissimus Dorsi

Floor Press

Beginner

 +

Pectoralis Major
Chest
Dumbbell

Dynoball SL RDL into Slam and Plant

Beginner

 +

Hamstrings
Hamstrings
Medicine Ball

Dynoball Golf Posture Wall Balls

Beginner

 +

Rectus abdominis
Abs
Medicine Ball

Curtsy Lunge

Beginner

 +

Quads, Glutes
Bodyweight
Quadriceps
Gluteus Maximus

Forward Lunge

Beginner

 +

Quads, Glutes
KettleBell
Quadriceps
Gluteus Maximus

Reverse Lunge

Beginner

 +

Quads, Glutes
KettleBell
Quadriceps
Gluteus Maximus

Goblet Reverse Lunge

Beginner

 +

Glutes, Quads
Dumbbell
Gluteus Maximus
Quadriceps

Swissball Back Extension T and Y

Intermediate

 +

Erector Spinae
Lower Back
Swiss Ball

Lateral Lunge Med Ball Raise

Beginner

 +

Glutes, Quads
Medicine Ball
Gluteus Maximus
Quadriceps

Cable Lateral Lunge and Woodchop

Intermediate

 +

Glutes, Abs
Cable
Gluteus Maximus
Rectus abdominis

Staggered SA Push with Rotation

Intermediate

 +

Pectoralis Major
Chest
Cable

Side Plank with Hip Abduction

Beginner

 +

Abs, Outer Hip, Obliques
Bodyweight
Rectus abdominis
Abductors
Obliques

Push Up (Incline)

Beginner

 +

Pectoralis Major
Chest
Bodyweight

Inverted Bosu Decline Push Up

Intermediate

 +

Pectoralis Major
Chest
Bodyweight

Inverted Bosu Push Up

Intermediate

 +

Pectoralis Major
Chest
Bodyweight

Inverted Bosu Single Leg Hold

Intermediate

 +

Quadriceps
Quads
Bodyweight

Inverted Bosu Single Leg Squat

Intermediate

 +

Quads, Glutes
Bodyweight
Quadriceps
Gluteus Maximus

Inverted Bosu Single Leg Sprinter

Intermediate

 +

Quads, Glutes
Bodyweight
Quadriceps
Gluteus Maximus

Box Jump

Beginner

 +

Quads, Glutes
Bodyweight
Quadriceps
Gluteus Maximus

3 point row

Intermediate

 +

Lats, Traps
KettleBell
Latissimus Dorsi
Trapezius

Romanians Deadlift RDL

Intermediate

 +

Hamstrings, Glutes, Lower Back
KettleBell
Hamstrings
Gluteus Maximus
Erector Spinae

Sumo Squat

Beginner

 +

Quads, Glutes
KettleBell
Quadriceps
Gluteus Maximus

Front Squat (Heel Raised)

Intermediate

 +

Quads, Glutes
Barbell
Quadriceps
Gluteus Maximus

Front Squat

Intermediate

 +

Quads, Glutes
Barbell
Quadriceps
Gluteus Maximus

Deadlift

Advanced

 +

Quads, Glutes, Hamstrings, Lower Back
Barbell
Quadriceps
Gluteus Maximus
Hamstrings
Erector Spinae

Bent Over Row

Intermediate

 +

Lats, Traps
Barbell
Latissimus Dorsi
Trapezius

Rack Pull

Intermediate

 +

Glutes, Hamstrings, Traps, Lower Back
Barbell
Gluteus Maximus
Hamstrings
Trapezius
Erector Spinae

Military Press

Intermediate

 +

Deltoids
Shoulders
Barbell

Romanians Deadlift RDL

Intermediate

 +

Glutes, Hamstrings, Lower Back
Barbell
Gluteus Maximus
Hamstrings
Erector Spinae

Reverse Lunge

Intermediate

 +

Quads, Glutes
Barbell
Quadriceps
Gluteus Maximus

Back Squat

Intermediate

 +

Quads, Glutes
Barbell
Quadriceps
Gluteus Maximus

High Row (Isolated)

Beginner

 +

Lats, Traps
Pin loaded
Latissimus Dorsi
Trapezius

Leg Curl (Kneeling)

Beginner

 +

Hamstrings
Hamstrings
Pin loaded

Standing Leg Drive

Beginner

 +

Quads, Glutes, Hamstrings
Plate loaded
Quadriceps
Gluteus Maximus
Hamstrings

Glute Kickback (Lying)

Beginner

 +

Gluteus Maximus
Glutes
Pin loaded

Lat Pull Down (Isolated)

Beginner

 +

Latissimus Dorsi
Lats
Plate loaded

Decline Chest Press (Isolated )

Beginner

 +

Pectoralis Major
Chest
Plate loaded

Lateral Raise (Seated)

Beginner

 +

Deltoids
Shoulders
Pin loaded

Incline Chest Press (Isolated)

Beginner

 +

Chest, Shoulders
Pin loaded
Pectoralis Major
Deltoids

Reverse Hyper

Intermediate

 +

Glutes, Lower Back, Hamstrings
Plate loaded
Gluteus Maximus
Erector Spinae
Hamstrings

Seated Row

Intermediate

 +

Lats, Traps
Pin loaded
Latissimus Dorsi
Trapezius

Shoulder Press (Standing)

Intermediate

 +

Deltoids
Shoulders
Plate loaded

Leg Extension (Isolated)

Beginner

 +

Quadriceps
Quads
Pin loaded

Tricep Extension (Isolated)

Beginner

 +

Triceps brachii
Triceps
Pin loaded

Vertical Leg Press

Intermediate

 +

Quads, Glutes
Plate loaded
Quadriceps
Gluteus Maximus

Pendulum Squat

Intermediate

 +

Quads, Glutes
Plate loaded
Quadriceps
Gluteus Maximus

Lat Pullover

Intermediate

 +

Latissimus Dorsi
Lats
Pin loaded

Tricep Extension

Beginner

 +

Triceps brachii
Triceps
Pin loaded

Neck Extension

Beginner

 +

Trapezius
Traps
Plate loaded

Leg Curl (Standing)

Beginner

 +

Hamstrings
Hamstrings
Pin loaded

Front Pulldown (Isolated)

Beginner

 +

Traps, Lats
Pin loaded
Trapezius
Latissimus Dorsi

Shoulder Press (Isolated)

Beginner

 +

Deltoids
Shoulders
Pin loaded

Squat Machine

Intermediate

 +

Quads, Glutes
Plate loaded
Quadriceps
Gluteus Maximus

Bicep Curl (Isolated)

Beginner

 +

Biceps brachii
Biceps
Pin loaded

V-Squat

Intermediate

 +

Glutes, Quads
Pin loaded
Gluteus Maximus
Quadriceps

45 Degree Leg Press (Isolated)

Intermediate

 +

Quads, Glutes
Plate loaded
Quadriceps
Gluteus Maximus

Incline Bench Press

Beginner

 +

Pectoralis Major
Chest
Plate loaded

Donkey Calf Raise

Intermediate

 +

Gastrocnemius
Calves
Plate loaded

Seated Calf Raise

Beginner

 +

Gastrocnemius
Calves
Plate loaded

Tricep Extension (Isolated)

Beginner

 +

Triceps brachii
Triceps
Pin loaded

Overhead Tricep Extension

Beginner

 +

Triceps brachii
Triceps
Pin loaded

Shoulder Press (Isolated)

Beginner

 +

Deltoids
Shoulders
Plate loaded

Nordic Curl (Assisted)

Beginner

 +

Hamstrings
Hamstrings
Bodyweight

Hanging Leg Raise

Intermediate

 +

Rectus abdominis
Abs
Bodyweight

Pistol Squat

Advanced

 +

Glutes, Quads
Bodyweight
Gluteus Maximus
Quadriceps

Tricep Push Up

Beginner

 +

Chest, Triceps
Bodyweight
Pectoralis Major
Triceps brachii

Push Up (Decline)

Intermediate

 +

Pectoralis Major
Chest
Bodyweight

Hanging Knee Twist

Intermediate

 +

Obliques, Abs
Bodyweight
Obliques
Rectus abdominis

Push Up (Pseudo)

Intermediate

 +

Pectoralis Major
Chest
Bodyweight

Single Leg Squat (Single Leg)

Intermediate

 +

Quads, Glutes
Bodyweight
Quadriceps
Gluteus Maximus

High Low Plank

Beginner

 +

Rectus abdominis
Abs
Bodyweight

Single Leg Squat

Intermediate

 +

Quads, Glutes
Dumbbell
Quadriceps
Gluteus Maximus

Box Jump (90 Degree)

Intermediate

 +

Quads, Glutes
Bodyweight
Quadriceps
Gluteus Maximus

Pull Up

Intermediate

 +

Biceps, Lats
Bodyweight
Biceps brachii
Latissimus Dorsi

Hip Thrust

Intermediate

 +

Glutes, Hamstrings
Barbell
Gluteus Maximus
Hamstrings

Box Jump (90 Degree Single Leg)

Intermediate

 +

Quads, Glutes
Bodyweight
Quadriceps
Gluteus Maximus

Hanging Knee Raise

Beginner

 +

Rectus abdominis
Abs
Bodyweight

Box Jump (Single Leg )

Intermediate

 +

Quads, Glutes
Bodyweight
Quadriceps
Gluteus Maximus

Pike Push Up

Intermediate

 +

Triceps, Shoulders
Bodyweight
Triceps brachii
Deltoids

Incline Cross-Over Push Up

Beginner

 +

Pectoralis Major
Chest
Bodyweight

Chin Up

Intermediate

 +

Biceps, Lats
Bodyweight
Biceps brachii
Latissimus Dorsi

Deadlift

Intermediate

 +

Quads, Glutes, Hamstrings, Lower Back
KettleBell
Quadriceps
Gluteus Maximus
Hamstrings
Erector Spinae

Handstand Wall Hold

Intermediate

 +

Shoulders, Traps, Abs
Bodyweight
Deltoids
Trapezius
Rectus abdominis

Halo

Beginner

 +

Traps, Shoulders
KettleBell
Trapezius
Deltoids

Goblet Squat

Beginner

 +

Quads, Glutes, Abs
KettleBell
Quadriceps
Gluteus Maximus
Rectus abdominis

Clean and Press

Intermediate

 +

Shoulders, Triceps, Glutes, Traps
KettleBell
Deltoids
Triceps brachii
Gluteus Maximus
Trapezius

Around the World

Beginner

 +

Obliques, Abs
KettleBell
Obliques
Rectus abdominis

Kettlebell Swing

Intermediate

 +

Glutes, Hamstrings, Quads, Lower Back
KettleBell
Gluteus Maximus
Hamstrings
Quadriceps
Erector Spinae

Ab Crunch (Lying)

Beginner

 +

Rectus abdominis
Abs
Pin loaded

Shrugs

Beginner

 +

Trapezius
Traps
Dumbbell

Front Raise

Beginner

 +

Deltoids
Shoulders
Dumbbell

Reverse Fly

Intermediate

 +

Shoulders, Traps
Dumbbell
Deltoids
Trapezius

Reverse Curl

Beginner

 +

Biceps, Forearms
Dumbbell
Biceps brachii
Palmaris longus

Bicep Curl

Beginner

 +

Biceps brachii
Biceps
Dumbbell

Lateral Lunge

Beginner

 +

Quads, Glutes
Bodyweight
Quadriceps
Gluteus Maximus

Goblet Lateral Lunge

Beginner

 +

Quads, Glutes
Dumbbell
Quadriceps
Gluteus Maximus

Overhead Press

Beginner

 +

Deltoids
Shoulders
KettleBell

Waiters Bow

Beginner

 +

Hamstrings, Glutes, Lower Back
Bodyweight
Hamstrings
Gluteus Maximus
Erector Spinae

Overhead Press (Single Arm)

Beginner

 +

Deltoids
Shoulders
KettleBell

Goodmorning

Beginner

 +

Hamstrings, Glutes, Lower Back
Barbell
Hamstrings
Gluteus Maximus
Erector Spinae

Split Squat

Beginner

 +

Quadriceps
Quads
KettleBell

Teapot

Beginner

 +

Obliques
Obliques
KettleBell

Decline Bench Press

Intermediate

 +

Pectoralis Major
Chest
Barbell

Bicep Curl

Beginner

 +

Biceps brachii
Biceps
Plate loaded

Belt Squat

Intermediate

 +

Quads, Glutes
Plate loaded
Quadriceps
Gluteus Maximus

Pallof Press Hold

Beginner

 +

Abs, Obliques
Cable
Rectus abdominis
Obliques

Pallof Press

Beginner

 +

Abs, Obliques
Cable
Rectus abdominis
Obliques

Single Arm Half Kneel Row

Intermediate

 +

Lats, Triceps, Biceps
Cable
Latissimus Dorsi
Triceps brachii
Biceps brachii

Upright Row

Beginner

 +

Shoulders, Traps
Cable
Deltoids
Trapezius

Shrugs

Beginner

 +

Trapezius
Traps
Cable

Single Arm Tricep Extension

Beginner

 +

Triceps brachii
Triceps
Cable

Goblet Wedge Squat

Beginner

 +

Quads, Glutes
Dumbbell
Quadriceps
Gluteus Maximus

Bulgarian Split Squat

Intermediate

 +

Quads, Glutes
Dumbbell
Quadriceps
Gluteus Maximus

Wedge Squat

Beginner

 +

Quads, Glutes
Bodyweight
Quadriceps
Gluteus Maximus

Bulgarian Split Squat

Beginner

 +

Quads, Glutes
Bodyweight
Quadriceps
Gluteus Maximus

Bulgarian Split Squat

Intermediate

 +

Quads, Glutes
KettleBell
Quadriceps
Gluteus Maximus

Chest Press (Wide)

Beginner

 +

Pectoralis Major
Chest
Plate loaded

Hip Thrust (Glute Drive Machine)

Intermediate

 +

Glutes, Hamstrings
Plate loaded
Gluteus Maximus
Hamstrings

Bicep Curl

Beginner

 +

Biceps brachii
Biceps
Pin loaded

Seated Row (Chest Supported)

Beginner

 +

Lats, Traps
Plate loaded
Latissimus Dorsi
Trapezius

Chest Press

Intermediate

 +

Pectoralis Major
Chest
Plate loaded

Sissy Squat

Beginner

 +

Quadriceps
Quads
Bodyweight

High Row (Isolated)

Beginner

 +

Latissimus Dorsi
Lats
Plate loaded

Tricep Press

Beginner

 +

Triceps brachii
Triceps
Pin loaded

Glute Kickback

Beginner

 +

Gluteus Maximus
Glutes
Pin loaded

Ab Twist

Beginner

 +

Obliques
Obliques
Pin loaded

Seated Row (Isolated)

Beginner

 +

Lats, Traps
Plate loaded
Latissimus Dorsi
Trapezius

Seated Cable Row

Beginner

 +

Latissimus Dorsi
Lats
Pin loaded

Back Extension

Beginner

 +

Lower Back, Glutes, Hamstrings
Bodyweight
Erector Spinae
Gluteus Maximus
Hamstrings

Shoulder Shrug

Beginner

 +

Trapezius
Traps
Plate loaded

Nordic Curl

Intermediate

 +

Hamstrings
Hamstrings
Bodyweight

Seated Row

Beginner

 +

Lats, Traps
Pin loaded
Latissimus Dorsi
Trapezius

Lat Pull Down

Beginner

 +

Latissimus Dorsi
Lats
Pin loaded

Hack Squat (45 Degree)

Intermediate

 +

Quads, Glutes
Plate loaded
Quadriceps
Gluteus Maximus

Leg Curl (Kneeling)

Beginner

 +

Hamstrings
Hamstrings
Plate loaded

T-Bar Row

Intermediate

 +

Traps, Lats
Plate loaded
Trapezius
Latissimus Dorsi

Seated Row

Beginner

 +

Lats, Traps
Pin loaded
Latissimus Dorsi
Trapezius

Calf Extension

Beginner

 +

Gastrocnemius
Calves
Pin loaded

Glute Kickback

Beginner

 +

Gluteus Maximus
Glutes
Pin loaded

Ab Crunch

Beginner

 +

Rectus abdominis
Abs
Pin loaded

Hip Thrust

Intermediate

 +

Glutes, Hamstrings
Plate loaded
Gluteus Maximus
Hamstrings

Incline Chest Press (Isolated)

Beginner

 +

Pectoralis Major
Chest
Plate loaded

Reverse Hyper

Intermediate

 +

Glutes, Lower Back, Hamstrings
Plate loaded
Gluteus Maximus
Erector Spinae
Hamstrings

Leg Curl (Standing)

Beginner

 +

Hamstrings
Hamstrings
Pin loaded

Incline Bench Press

Intermediate

 +

Pectoralis Major
Chest
Plate loaded

Shoulder Press

Beginner

 +

Deltoids
Shoulders
Plate loaded

Lat Pull Down (Isolated)

Beginner

 +

Latissimus Dorsi
Lats
Pin loaded

Farmers Carry Treadmill

Beginner

 +

Quads, Glutes
Plate loaded
Quadriceps
Gluteus Maximus

Split Squat

Beginner

 +

Quads, Glutes
Smith
Quadriceps
Gluteus Maximus

Standing Calf Raise

Beginner

 +

Gastrocnemius
Calves
Smith

Squat

Beginner

 +

Quads, Glutes
Smith
Quadriceps
Gluteus Maximus

Bent Over Row

Intermediate

 +

Traps, Lats
Smith
Trapezius
Latissimus Dorsi

Seated Shoulder Press

Beginner

 +

Deltoids
Shoulders
Smith

Bench Press

Beginner

 +

Pectoralis Major
Chest
Smith

Reverse Ab Crunch

Intermediate

 +

Rectus abdominis
Abs
Bodyweight

Ab Crunch

Beginner

 +

Rectus abdominis
Abs
Pin loaded

Incline Chest Fly

Intermediate

 +

Pectoralis Major
Chest
Plate loaded

Lever Squat

Intermediate

 +

Quads, Glutes
Plate loaded
Quadriceps
Gluteus Maximus

Calf Extension

Beginner

 +

Gastrocnemius
Calves
Pin loaded

Standing Calf Raise

Beginner

 +

Gastrocnemius
Calves
Pin loaded

Leg Press

Beginner

 +

Quadriceps
Quads
Pin loaded

Seated Row

Beginner

 +

Lats, Traps
Pin loaded
Latissimus Dorsi
Trapezius

V Squat

Intermediate

 +

Glutes, Hamstrings, Quads
Plate loaded
Gluteus Maximus
Hamstrings
Quadriceps

Hip Abductor (Standing)

Beginner

 +

Abductors
Outer Hip
Pin loaded

Leg Extension

Beginner

 +

Quadriceps
Quads
Pin loaded

Chest Fly

Beginner

 +

Pectoralis Major
Chest
Pin loaded

Chest Fly (Seated)

Intermediate

 +

Pectoralis Major
Chest
Pin loaded

Incline Chest Press

Beginner

 +

Pectoralis Major
Chest
Plate loaded

Hip Extension

Beginner

 +

Abductors
Outer Hip
Pin loaded

Hip Abduction

Beginner

 +

Abductors
Outer Hip
Pin loaded

Hip Thrust

Intermediate

 +

Glutes, Hamstrings
Plate loaded
Gluteus Maximus
Hamstrings

Leg Curl

Beginner

 +

Hamstrings
Hamstrings
Pin loaded

Chest Press

Beginner

 +

Pectoralis Major
Chest
Pin loaded

Shoulder Press

Beginner

 +

Deltoids
Shoulders
Pin loaded

Leg Extension (Isolated)

Beginner

 +

Quadriceps
Quads
Plate loaded

Overhead Tricep Extension

Intermediate

 +

Triceps brachii
Triceps
Pin loaded

Reverse V Squat

Intermediate

 +

Glutes, Hamstrings, Quads
Plate loaded
Gluteus Maximus
Hamstrings
Quadriceps

Lateral Raise

Beginner

 +

Deltoids
Shoulders
Pin loaded

Hip Flexion

Beginner

 +

Inner Thigh, Outer Hip
Pin loaded
Adductors
Abductors

Chest Press

Beginner

 +

Pectoralis Major
Chest
Pin loaded

Incline Chest Press

Beginner

 +

Chest, Shoulders
Pin loaded
Pectoralis Major
Deltoids

Back Extension

Beginner

 +

Erector Spinae
Lower Back
Pin loaded

Hip Adduction

Beginner

 +

Adductors
Inner Thigh
Pin loaded

Hip Abductor

Beginner

 +

Abductors
Outer Hip
Pin loaded

Hip Adductor

Beginner

 +

Adductors
Inner Thigh
Pin loaded

Hip Thrust

Intermediate

 +

Glutes, Hamstrings
Plate loaded
Gluteus Maximus
Hamstrings

Leg Curl (Seated)

Beginner

 +

Hamstrings
Hamstrings
Pin loaded

Cable Tricep Extension

Beginner

 +

Triceps brachii
Triceps
Cable

Cable Tricep Extension

Beginner

 +

Triceps brachii
Triceps
Cable

Cable Bicep Curl

Beginner

 +

Biceps brachii
Biceps
Cable

Cable Crunch

Beginner

 +

Rectus abdominis
Abs
Cable

Cable Lateral Raise

Beginner

 +

Deltoids
Shoulders
Cable

Cable Chest Press

Beginner

 +

Pectoralis Major
Chest
Cable

Cable Chest Fly

Beginner

 +

Pectoralis Major
Chest
Cable
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