Exercises

Explore by Muscle Groups

Triceps

Abs

Back

Biceps

Calves

Chest

Forearms

Glutes

Hamstrings

Quads

Shoulders

Explore by Equipment

Free Weights

Barbell

Dumbbells

EZ Bar

Kettlebell

Weights Machines

Cable Crossover Machine

Cable Machine with Rope Attachment

Hi-Lo Cable Machine

Seated Cable Row Machine

Lat Pulldown Machine

Leverage Machine

Sled Machine

Smith Machine

Benches & Racks

Ab Bench

Captain's Chair

Pull-up Bar

Functional & Accessories

BOSU Balance Trainer Box

Box

Rings

Stability (Swiss) Ball

Handle Bands

Loop Bands

Mini Loop Bands

Top Exercises

Kettlebell Figure 8

Intermediate / Kettlebell / Forearms / core

A dynamic core and coordination exercise. It challenges the obliques and stabilizers while maintaining a constant hip hinge position.

Dumbbell Swing

Beginner / Dumbbells / Hamstrings / isolation

A dynamic hinge movement targeting the posterior chain. It builds explosive power in the glutes and hamstrings while improving grip strength.

Dumbbell Seated Calf Raise

Beginner / Dumbbells / Calves / isolation

Targets the soleus muscle of the calf. This variation is essential for complete lower leg development and improved ankle stability.

Decline Crunch

Intermediate / Ab Bench / Abs / core

Increases the challenge to the abdominals by using a decline bench. The increased range of motion forces the core to work harder against gravity.

Cable Wrist Curl

Beginner / Seated Cable Row Machine / Forearms / pull

An isolation exercise for the forearm flexors. The cable provides constant tension throughout the entire range of motion, unlike traditional dumbbells.

Cable Seated Twist on Floor

Beginner / Cable Crossover Machine / Back / core

A rotational core exercise targeting the obliques. Sitting on the floor increases the demand on the core stabilizers to maintain posture.

Barbell Zercher Squat Hold Isometric

Intermediate / Barbell / Quads / squat

An isometric core and leg exercise. Holding the bar in the crooks of your elbows creates a massive demand on the core and upper back stabilizers.

Band Deadlift

Beginner / Handle Bands / Hamstrings / hinge

A posterior chain movement. The band resistance is lightest at the bottom and heaviest at the top, emphasizing the glute lockout.

Band Fixed Back Underhand Pulldown

Beginner / Handle Bands / Back / pull

Targets the lower lats and biceps. The underhand grip and fixed back position ensure a strict pulling motion for better mid-back development.

Ball Sit-Up

Beginner / Stability (Swiss) Ball / Abs / core

An effective core exercise performed on a Swiss ball to increase the range of motion. It targets the rectus abdominis while engaging deep stabilizers for balance.

Alternate Heel Touchers

Beginner / Bodyweight-only / Abs / isolation

A targeted core exercise for the obliques. The repetitive lateral flexion builds side-waist strength and improves spinal mobility.

Split Sprinter High Lunge

Intermediate / Bodyweight-only / Quads / lunge

A dynamic lunge variation that mimics a sprinting start. It builds explosive leg power and improves hip flexor flexibility.