Exercise library

82 exercises, three tracks, no machines required.

Push

Push-up

Bodyweight

home / hybrid

Incline push-up

bench

home / gym / hybrid

Decline push-up

bench

home / hybrid

Diamond push-up

Bodyweight

home / hybrid

Pike push-up

Bodyweight

home / hybrid

Barbell bench press

barbell, bench

gym / hybrid

Dumbbell bench press

dumbbells, bench

gym / hybrid

Dumbbell shoulder press

dumbbells

gym / hybrid

Barbell overhead press

barbell

gym / hybrid

Cable chest press

cable

gym / hybrid

Bench dips

bench

home / gym / hybrid

Parallel bar dips

pull-up-bar

gym / hybrid

Band chest press

band

home / hybrid

Wall handstand hold

Bodyweight

home / gym / hybrid

Kettlebell strict press

kettlebell

gym / hybrid

Pull

Pull-up

pull-up-bar

home / gym / hybrid

Band-assisted pull-up

pull-up-bar, band

home / hybrid

Chin-up

pull-up-bar

home / gym / hybrid

Inverted row

pull-up-bar

home / hybrid

Band row

band

home / hybrid

One-arm dumbbell row

dumbbells, bench

gym / hybrid

Barbell bent-over row

barbell

gym / hybrid

Cable lat pulldown

cable

gym / hybrid

Seated cable row

cable

gym / hybrid

Cable face pull

cable

gym / hybrid

Kettlebell swing

kettlebell

gym / hybrid

Band pull-apart

band

home / gym / hybrid

Renegade row

dumbbells

gym / hybrid

Floor Y-raise

Bodyweight

home / hybrid

Towel door row

Bodyweight

home / hybrid

Legs

Bodyweight squat

Bodyweight

home / hybrid

Goblet squat

dumbbells

home / gym / hybrid

Barbell back squat

barbell

gym / hybrid

Barbell front squat

barbell

gym / hybrid

Bulgarian split squat

bench

home / gym / hybrid

Reverse lunge

Bodyweight

home / hybrid

Walking lunge

dumbbells

gym / hybrid

Box step-up

box

home / gym / hybrid

Dumbbell Romanian deadlift

dumbbells

home / gym / hybrid

Barbell deadlift

barbell

gym / hybrid

Kettlebell goblet squat

kettlebell

home / gym / hybrid

Glute bridge

Bodyweight

home / hybrid

Barbell hip thrust

barbell, bench

gym / hybrid

Standing calf raise

Bodyweight

home / gym / hybrid

Wall sit

Bodyweight

home / hybrid

Band lateral walk

band

home / gym / hybrid

Core

Plank

Bodyweight

home / gym / hybrid

Side plank

Bodyweight

home / gym / hybrid

Long-lever plank

Bodyweight

home / hybrid

Dead bug

Bodyweight

home / gym / hybrid

Bird dog

Bodyweight

home / gym / hybrid

Hanging knee raise

pull-up-bar

gym / hybrid

Hanging leg raise

pull-up-bar

gym / hybrid

Cable woodchop

cable

gym / hybrid

Ab wheel rollout

Bodyweight

home / gym / hybrid

Russian twist

Bodyweight

home / gym / hybrid

Band Pallof press

band

home / gym / hybrid

Farmer's carry

dumbbells

home / gym / hybrid

Kettlebell suitcase carry

kettlebell

gym / hybrid

Mountain climber

Bodyweight

home / gym / hybrid

Conditioning

Burpee

Bodyweight

home / gym / hybrid

Jump squat

Bodyweight

home / gym / hybrid

Box jump

box

gym / hybrid

Kettlebell snatch

kettlebell

gym / hybrid

Battle rope wave

Bodyweight

gym / hybrid

Shuttle run

Bodyweight

home / gym / hybrid

Jump rope

Bodyweight

home / gym / hybrid

Rowing erg intervals

Bodyweight

gym / hybrid

Running intervals

treadmill/road

home / gym / hybrid

Incline walk

treadmill/road

home / gym / hybrid

Sled push

Bodyweight

gym / hybrid

Dumbbell thruster

dumbbells

gym / hybrid

Mobility

Cat-cow

Bodyweight

home / gym / hybrid

World's greatest stretch

Bodyweight

home / gym / hybrid

90/90 hip switch

Bodyweight

home / gym / hybrid

Thoracic rotation

Bodyweight

home / gym / hybrid

Band shoulder dislocate

band

home / gym / hybrid

Ankle rock

Bodyweight

home / gym / hybrid

Band hip flexor stretch

band

home / gym / hybrid

Arm circles

Bodyweight

home / gym / hybrid

Leg swings

Bodyweight

home / gym / hybrid

Scapular push-up

Bodyweight

home / gym / hybrid