EXERCISE LIBRARY

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Explore exercises by muscle, equipment, goal, difficulty, or movement pattern.

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Muscle

MuscleChestBackShouldersBicepsTricepsForearmsTrapsQuadricepsHamstringsGlutesCalvesLower BackCore / Abs

Equipment

EquipmentBodyweightBarbellDumbbellKettlebellCableMachineResistance BandBench

Difficulty

DifficultyBeginnerIntermediateAdvancedExpert

Movement pattern

Movement patternPushPullSquatHingeLunge / StepRotationCarryConditioning

Goal

GoalStrengthMuscle GrowthFat LossEnduranceMobilityGeneral Fitness

Training Type1

Training TypeFull BodyCalisthenicsPlyometricsHIITCardioMobilityStretchingCorrective / StabilityWarm-Up

31 exercises

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CardioIntermediate
Alternate Foot Jump Rope
- Cardiovascular System
- Calves
- Soleus
Jump RopeSets × reps: 3–6 × 30–120 sec
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CardioBeginner

Brisk Walking

Cardiovascular System
Quadriceps
Glutes

BodyweightSets × reps: 1 × 20–60 min

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CardioBeginner

Carioca

Adductors
Gluteus Medius

BodyweightSets × reps: 2–4 × 10–20 m each way

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CardioAdvanced

Double-Unders

Calves
Soleus
Cardiovascular System

Jump RopeSets × reps: 3–6 × 10–50

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CardioBeginner

Elliptical Trainer

Cardiovascular System
Quadriceps
Glutes

EllipticalSets × reps: 1 × 20–45 min

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CardioBeginner

Fast Skipping

Quadriceps
Calves

BodyweightSets × reps: 3–4 × 15–20 m

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CardioIntermediate

Hill Sprints

Glutes
Quadriceps
Hamstrings

BodyweightSets × reps: 6–10 × 8–20 sec

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CardioBeginner

Incline Treadmill Walk

Cardiovascular System
Glutes
Calves

TreadmillSets × reps: 1 × 20–40 min

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CardioBeginner

Indoor Rowing

Cardiovascular System
Quadriceps
Lats

Rowing MachineSets × reps: 1 × 10–30 min

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CardioBeginner

Jump Rope

Cardiovascular System
Calves
Soleus

Jump RopeSets × reps: 3–6 × 30–120 sec

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CardioBeginner

Outdoor Cycling

Cardiovascular System
Quadriceps
Glutes

BicycleSets × reps: 1 × 30–90 min

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CardioBeginner

Recumbent Bike

Cardiovascular System
Quadriceps
Glutes

Stationary BikeSets × reps: 1 × 20–45 min

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CardioIntermediate

Roller Skating

Cardiovascular System
Quadriceps
Glutes

SkatesSets × reps: 1 × 20–45 min

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CardioBeginner

Running

Cardiovascular System
Quadriceps
Hamstrings

BodyweightSets × reps: 1 × 20–45 min

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CardioBeginner

Running in Place

Cardiovascular System
Hip Flexors
Calves

BodyweightSets × reps: 1–3 × 30–120 sec

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CardioBeginner

Shadow Boxing

Cardiovascular System
Front Delts
Obliques

BodyweightSets × reps: 3–6 × 1–3 min

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CardioIntermediate

Sprint Intervals

Hamstrings
Glutes
Quadriceps

BodyweightSets × reps: 6–10 × 10–30 sec

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CardioIntermediate

Stair Climber Machine

Cardiovascular System
Quadriceps
Glutes

Stair ClimberSets × reps: 1 × 15–30 min

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CardioBeginner

Stair Climbing

Quadriceps
Glutes
Cardiovascular System

BodyweightSets × reps: 4–10 × 1–3 min

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CardioBeginner

Stationary Cycling

Cardiovascular System
Quadriceps
Glutes

Stationary BikeSets × reps: 1 × 20–45 min

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CardioIntermediate

Trail Running

Cardiovascular System
Quadriceps
Glutes

BodyweightSets × reps: 1 × 30–90 min

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CardioBeginner

Treadmill Running

Cardiovascular System
Quadriceps
Hamstrings

TreadmillSets × reps: 1 × 20–40 min

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CardioBeginner

Treadmill Walking

Cardiovascular System
Quadriceps
Glutes

TreadmillSets × reps: 1 × 20–60 min

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CardioBeginner

Butt Kicks

Hamstrings
Cardiovascular System

BodyweightSets × reps: 2–3 × 20–40 sec