Exercises

Hip Thrust Built-in

Legs · Barbell · intermediate
  1. Upper back on a bench, bar over hips.
  2. Drive hips to full extension.
  3. Lower under control.

Goblet Squat Built-in

Legs · Kettlebell · beginner
  1. Hold the bell at your chest.
  2. Squat between your knees.
  3. Stand tall.

Jump Rope Built-in

Cardio · Bodyweight · beginner
  1. Small jumps off the balls of the feet.
  2. Turn the rope from the wrists.
  3. Keep a steady rhythm.

Rowing Machine Built-in

Cardio · Machine · beginner
  1. Drive with the legs first.
  2. Then lean back and pull the handle.
  3. Reverse the order on the recovery.

Treadmill Run Built-in

Cardio · Machine · beginner
  1. Warm up at an easy pace.
  2. Hold a steady target pace.
  3. Cool down for the last minutes.

Mountain Climber Built-in

Core · Bodyweight · beginner
  1. Start in a high plank.
  2. Drive knees toward the chest alternately.
  3. Keep hips low.

Thruster Built-in

Full Body · Barbell · advanced
  1. Front-rack squat down.
  2. Drive up and press overhead in one move.
  3. Return to the rack.

Kettlebell Swing Built-in

Full Body · Kettlebell · intermediate
  1. Hinge and hike the bell back.
  2. Snap the hips to swing to chest height.
  3. Let it fall and repeat.

Burpee Built-in

Full Body · Bodyweight · intermediate
  1. Drop to a squat, kick back to a plank.
  2. Do a push-up (optional).
  3. Jump the feet in and explode up.

Russian Twist Built-in

Core · Dumbbell · beginner
  1. Sit, lean back slightly.
  2. Rotate the weight side to side.
  3. Keep the core braced.

Hanging Leg Raise Built-in

Core · Bodyweight · advanced
  1. Hang from a bar.
  2. Raise legs to parallel or higher.
  3. Lower without swinging.

Crunch Built-in

Core · Bodyweight · beginner
  1. Lie back, knees bent.
  2. Curl the ribs toward the hips.
  3. Lower slowly.

Plank Built-in

Core · Bodyweight · beginner
  1. Forearms under shoulders.
  2. Hold a straight line, brace the core.
  3. Breathe steadily.

Triceps Pushdown Built-in

Arms · Cable · beginner
  1. Elbows at sides.
  2. Push the bar down to lockout.
  3. Return under control.

Triceps Dip Built-in

Arms · Bodyweight · intermediate
  1. Support on parallel bars or a bench.
  2. Lower until elbows reach ~90°.
  3. Press back up.

Dumbbell Curl Built-in

Arms · Dumbbell · beginner
  1. Elbows pinned to sides.
  2. Curl to shoulder.
  3. Lower fully.

Face Pull Built-in

Shoulders · Cable · beginner
  1. Rope at face height.
  2. Pull toward your forehead, elbows high.
  3. Squeeze rear delts.

Lateral Raise Built-in

Shoulders · Dumbbell · beginner
  1. Slight bend in elbows.
  2. Raise dumbbells to shoulder height.
  3. Lower slowly.

Overhead Press Built-in

Shoulders · Barbell · intermediate
  1. Bar at shoulders, brace core.
  2. Press overhead to lockout.
  3. Lower to the collarbone.

Romanian Deadlift Built-in

Legs · Barbell · intermediate
  1. Soft knees, hinge at the hips.
  2. Slide the bar down the thighs.
  3. Squeeze glutes to stand.

Leg Press Built-in

Legs · Machine · beginner
  1. Feet shoulder-width on the platform.
  2. Lower until knees reach ~90°.
  3. Press back without locking out hard.

Walking Lunge Built-in

Legs · Dumbbell · beginner
  1. Step forward into a lunge.
  2. Drop the back knee toward the floor.
  3. Push off and step through.

Barbell Back Squat Built-in

Legs · Barbell · intermediate
  1. Bar on upper back, feet shoulder-width.
  2. Descend until thighs are parallel.
  3. Drive up through mid-foot.

Deadlift Built-in

Back · Barbell · advanced
  1. Stand mid-foot under the bar.
  2. Grip, brace, and drive through the floor.
  3. Lock out hips and knees together.

Lat Pulldown Built-in

Back · Cable · beginner
  1. Grip the bar wider than shoulders.
  2. Pull to upper chest, squeezing lats.
  3. Return slowly.

Barbell Row Built-in

Back · Barbell · intermediate
  1. Hinge at the hips, flat back.
  2. Pull the bar to your lower ribs.
  3. Lower under control.

Pull-Up Built-in

Back · Bodyweight · advanced
  1. Hang from a bar, palms away.
  2. Pull until your chin clears the bar.
  3. Lower with control.

Incline Dumbbell Press Built-in

Chest · Dumbbell · intermediate
  1. Set bench to 30-45°.
  2. Press dumbbells from shoulder level to overhead.
  3. Lower under control.

Barbell Bench Press Built-in

Chest · Barbell · intermediate
  1. Lie flat, grip slightly wider than shoulders.
  2. Lower the bar to mid-chest.
  3. Press up to full extension.

Push-Up Built-in

Chest · Bodyweight · beginner
  1. Start in a high plank, hands under shoulders.
  2. Lower until your chest is just above the floor.
  3. Press back up, keeping a straight line head-to-heel.