Exercise library

Kneel on a mat with an ab wheel in front of you. Place your hands firmly on the handles, shoulder-width apart. Engage your core and glutes, creating a straight line from your head to your knees.

Sit on a bench with back support. Hold a dumbbell in each hand at shoulder height, with your palms facing your body and elbows bent.

Stand tall with your feet shoulder-width apart. Grip a barbell with an underhand grip, hands also shoulder-width apart. Let the barbell hang in front of your thighs with your arms fully extended.

Stand with your feet shoulder-width apart and hinge at your hips until your torso is nearly parallel to the floor. Grip the barbell with an overhand grip, slightly wider than your shoulders, and let it hang with your arms fully extended.

Lie flat on the bench with your feet firmly on the floor. Grip the barbell with hands slightly wider than shoulder-width.

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward. Let your arms hang fully extended by your sides.

Lie on your back on a mat with your knees bent and feet flat on the floor. Place your hands lightly behind your head with your elbows pointing outwards.

Stand in front of a plyometric box with your feet shoulder-width apart.

Stand a few feet in front of a bench. Hold a dumbbell in each hand. Extend one leg back and place the top of your foot on the bench.

Stand with your feet shoulder-width apart, arms by your sides.

Attach a rope handle to a high-pulley cable machine. Kneel on the floor a few feet in front of it, facing the machine. Grab the rope handle with both hands and pull it down until your hands are next to your face.

Attach a straight bar or handle to the low pulley of a cable machine. Stand facing the machine with an underhand grip, hands shoulder-width apart.

Set two pulleys to chest height. Stand in the middle of the machine, grabbing the handles with an overhand grip. Take a step forward to create tension.

Attach an ankle strap to a low-pulley cable and fasten it around your ankle. Stand facing the machine, take a step back, and hinge forward at your hips, keeping your back straight. Hold onto the machine for balance.

Set a handle to the lowest position on a cable machine. Stand with your side to the machine, feet shoulder-width apart. Grab the handle with your farthest hand. Take a step away from the machine to create tension on the cable.

Stand with your feet flat on the floor, about shoulder-width apart.

Grasp the bar with an underhand, shoulder-width grip. Hang with your arms fully extended. Brace your core.

Stand with your feet hip-width apart, toes pointing forward. The barbell should be on the floor in front of you, close to your shins. Grip the bar with an overhand grip, slightly wider than your shoulders.

Lie on a flat bench. Grip the barbell with hands shoulder-width apart, or slightly narrower. Lift the bar from the rack and hold it straight over your chest with arms fully extended.

Sit on the edge of a bench with your feet firmly on the floor, wider than shoulder-width apart. Hold a dumbbell in one hand and rest your elbow against the inside of your thigh on the same side. Your arm should be fully extended towards the floor.

Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle over your hips (tabletop position).

Stand with your feet hip-width apart and the barbell over the middle of your feet. Grip the bar just outside your shins, keep your hips low, chest up, and maintain a straight back.

Lie on a decline bench. Secure your feet at the end of the bench.

Position yourself on a dip bar with your hands just outside shoulder-width. Fully extend your arms to lift your body, keeping your legs crossed and knees bent to avoid contact with the floor.

Lie on a flat bench with your feet firmly on the floor. Hold a dumbbell in each hand resting on your thighs. Kick the dumbbells up to your chest and press them to a starting position with arms fully extended over your chest, palms facing forward.

Lie on a flat bench with your feet firmly on the floor. Hold a dumbbell in each hand with a neutral grip, palms facing each other. Extend your arms directly above your chest, with a slight bend in your elbows.

Stand with your feet shoulder-width apart. Hinge at your hips and place one hand on a bench for support, keeping your back straight and parallel to the floor. Hold a dumbbell in the opposite hand with a neutral grip, arm extended towards the floor.

Sit on a bench with back support, holding a dumbbell in each hand at shoulder height. Your palms should be facing forward and your elbows bent.

Set a rope attachment on a cable machine at chest height. Grasp the rope with an overhand grip, thumbs pointing towards you. Take a few steps back to create tension. Stand with feet shoulder-width apart and a slight bend in your knees.

Place two heavy dumbbells on the floor, one on each side of your feet. Stand between them with your feet hip-width apart.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated (overhand) grip. Let the dumbbells rest against the front of your thighs.

Set the barbell in a rack at chest height. Grip the bar with hands slightly wider than shoulder-width. Step under the bar and place it across the front of your shoulders, resting on your deltoids. Your elbows should be pointing forward and high. Unrack the bar and take a step back.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides with your palms facing down.

Hold a kettlebell with both hands against your chest, cupping the body of the bell or holding it by the "horns". Stand with your feet shoulder-width apart and your toes pointed slightly out.

Position your body in the hack squat machine with your back against the back pad and your shoulders under the shoulder pads.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Let your arms hang fully extended at your sides.

Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width. Let your body hang freely with arms and legs fully extended.

Sit on the floor with your upper back against a bench. Place a loaded barbell across your hips. Feet should be flat on the floor, about hip-width apart, with knees bent.

Adjust the hip pad so that it is just below your hip bones, allowing you to hinge freely at the hips. Lie face down with your heels hooked under the ankle pads.

Set an incline bench to 30-45 degrees. Lie on the bench with your feet flat on the floor. Grip the barbell with hands slightly wider than shoulder-width apart.

Sit on an incline bench set to a 30-45 degree angle. Hold a dumbbell in each hand, resting them on your thighs. Lie back and bring the dumbbells to the sides of your chest with your palms facing forward.

Set a barbell in a rack at about hip height. Lie on your back underneath the bar and grab it with an overhand grip, slightly wider than your shoulders. Your body should be straight with your heels on the ground.

Stand with feet slightly wider than shoulder-width apart, toes pointing slightly out. Place the kettlebell on the floor about a foot in front of you.

Sit at a lat pulldown station and adjust the knee pad to hold your legs securely. Grasp the bar with an overhand grip, slightly wider than your shoulders.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing in.

Adjust the machine to fit your body. Lie face down on the machine with your knees just off the edge of the pad and the ankle pad resting just above your heels.

Adjust the backrest so your knees are aligned with the machine's pivot point. Your lower shins should be against the padded lever.

Sit down on the machine with your back and head against the padded support. Place your feet on the platform about shoulder-width apart.

Stand with your feet together and your hands on your hips.

Adjust the seat height so the handles are at mid-chest level. Sit with your back firmly against the pad.

Start in a push-up position with your arms straight and your body in a straight line from your head to your heels.

Stand with your feet shoulder-width apart, holding a barbell at your shoulders. Your hands should be slightly wider than your shoulders with your palms facing forward.

Sit on a bench with back support. Hold one dumbbell with both hands, forming a diamond shape with your thumbs and index fingers around the handle. Lift the dumbbell overhead.

Adjust the seat height so the handles are at chest level. Sit with your back firmly against the pad and grasp the handles.

Start on your hands and knees. Place your forearms on the floor with your elbows directly under your shoulders. Extend your legs back, one at a time, to lift your hips off the floor, forming a straight line from your head to your heels.

Sit on the preacher bench, adjusting the seat height so your armpits are just over the top of the pad. Grasp an EZ-bar with an underhand, shoulder-width grip. Rest the back of your upper arms on the pad.

Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width. Hang with your arms fully extended and feet off the floor.

Set up a rack with a barbell at shoulder height. Grip the bar slightly wider than shoulder-width. Position the bar in the front rack position, resting on the front of your shoulders.

Start in a high plank position with your hands placed slightly wider than your shoulders, fingers pointing forward. Your body should form a straight line from your head to your heels.

Sit on the edge of a bench or stand with feet shoulder-width apart. Hinge at the hips to lean your torso forward until it is nearly parallel to the floor, keeping your back straight.

Stand with feet hip-width apart, holding a barbell with an overhand grip at thigh level. Maintain a slight bend in your knees and a neutral spine.

Lie on your side with your legs straight and stacked. Place your forearm on the floor directly under your shoulder, ensuring the elbow is aligned with your body.

Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or across your chest.

Stand with your feet shoulder-width apart, toes pointing slightly outwards. Place a barbell on your upper back, resting it on your traps, not on your neck.

Sit on a bench or stand. Hold one dumbbell with both hands, cupping the top end. Lift the dumbbell overhead to full arm extension.