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Legs & Butt Toning Gym Workout

13 min
 · 
8 exercises
Burpees
1 sets
12 reps
Barbell Squats
3 sets
8 reps
Leg Press
3 sets
8 reps
Bodyweight Calf Raises
3 sets
8 reps
Barbell Lunges
3 sets
8 reps
Seated Machine Calf Raises
3 sets
8 reps
Adduction Inner Thigh Machine
3 sets
10 reps
Mountain Climbers
3 sets
30 reps
This Legs & Butt Toning Gym Workout 13 min-minute gym workout plan effectively targets your abs and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 8 exercises and see which muscle groups they target. Enjoy!

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Legs & Butt Toning Gym Workout
13 min
 · 
8 exercises
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Burpees
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  5. Complete 1 full push up.
  6. Jump your feet forward to just behind your hands.
  7. Use an explosive motion to push through your heels and return to the start postion.
  8. Repeat.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
  1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
  2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
  3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Barbell Squats
3 sets
8 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Leg Press
3 sets
8 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Bodyweight Calf Raises
3 sets
8 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Calves
  • Stand straight with a tight core and flat back.
  • Keep your hands at your sides or hold on to a wall for balance.
  • Bring your feet to be hip distance apart.
  • Focusing the tension in your calf muscles, slowly raise yourself up on to the balls of your feet.
  • Pause at the top of the movement and slowly return to the starting position.
Primary muscle group(s):
Calves
  • Stand up straight with your hands at your sides.
  • Keep your back straight and your core tight.
  • Forcefully press off the ground with the balls of both feet.
  • Launch into the air and land softly on the balls of your feet.
  • Focus the tension in the calf muscles, NOT the quadriceps.
  • Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Barbell Lunges
3 sets
8 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
  1. Set up a  barbell on a rack  at just below shoulder level.
  2. Step under the bar placing the back of your shoulders under it. Do not rest the bar on your neck.
  3. Grip the the bar using an overhand grip with your elbows bent to90 degrees or slightly more. Less of an angle means your hands are too close together which can cause instability of balance.
  4. Lift the barbell clear of the rack by  pushing with your legs, while straightening your torso.
  5. Step away from the rack.
  6. Step forward with your right leg and squat down through your hips. Keep your back straight  and be careful to maintain your balance. Inhale as you lower yourself.
  7. Continue lowering your body until your left knee is nearly touching the floor.
  8. Return to the start position b pushing through your heel,exhaling as you do so.
  9. Complete all the repetitions for one leg before switching.

This exercise requires a great deal of balance. If you suffer from balance problems, it is best either avoid it, or just use your own body weight while holding on to a steady object. Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Keep your shoulders back. And your back straight.
  3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
  4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
  5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
  6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Seated Machine Calf Raises
3 sets
8 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Calves
  1. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
  2. Place the balls of your feet on the foot plate.
  3. Keeping the balls of your feet in position, lower your heels as far as possible.
  4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
  5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

Adduction Inner Thigh Machine
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Glutes & Hip Flexors
  1. Set up an adductor machine by selecting and appropriate weight and adjusting the seat and leg pads to a comfortable position.
  2. If fitted, grasp the handles on each side of the machine.
  3. Keep your entire upper body straight and stationary with your back pressed firmly against the back rest. This is the start position.
  4. While exhaling, press against the legs pads of the machine with your legs, and bring your thighs close together.
  5. When you feel a slight stretching in your adductors, pause for a count of one squeezing them as you do so.
  6. In a controlled movement, return to the start position, inhaling as you do so.
  7. Repeat.
Primary muscle group(s):
Quadriceps
  • Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
  • Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
  • Pause and slowly return your right leg to starting position.
  • Repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors
  1. Lie on your right side on top of a yoga mat or other soft surface.
  2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
  3. Slowly lift the left leg into the air, keeping it straight during the exercise.
  4. Slowly lower your left leg. Complete the set then repeat with the other leg.
Secondary:
Glutes & Hip Flexors
  1. On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
  2. Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the right knee up while keeping the feet together.
  3. Pause at the top of the movement and slowly lower your right knee down to the starting position.
Mountain Climbers
3 sets
30 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
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No results found 180 / Twisting Jump Squats Ab Crunch Machine Ab Roller / Wheel Rollout / Kneeling Roll Extensions Accomplished Adductor / Adduction Inner Thigh Machine Agility Ladder Drills Air Squats Alternate Heel Touches / Lying Oblique Reach Alternate Nostril Breathing Alternating Bodyweight Lunges Alternating Curtsy Lunges Ankle Circles / Rotations / Rolls Ankle Pumps Ankle Stretch Assisted / Machine Seated Tricep Dips Assisted Tricep Dips Back Extensions / Hyperextensions Balancing Table Banana Barbell / Box / Block Cleans Barbell Bench Press / Chest Press Barbell Box Squats Barbell Clean and Press / Jerk / Overhead Press Barbell Cleans Barbell Curls / Standing Biceps Curls Barbell Deadlifts Barbell Drag Bicep Curls Barbell Front Raises Barbell Good Mornings Barbell Hack Squats Barbell High Pulls Barbell Hip Thrusts Barbell Kneeling Squats Barbell Lunges Barbell Overhead Squats Barbell Power Snatch Barbell Pullovers / Lying Chest Overhead Extensions Barbell Push and Press Barbell Pushups / Push-ups Barbell Shoulder Press / Overhead Press Barbell Shoulder Shrugs Barbell Snatch Barbell Split Squats Barbell Squat / Power Cleans Barbell Squats Barbell Step-ups Barbell Windshield Wipers Battle Bilateral Waves Battle Rope Double Arm Slams Battle Rope Double Waves Battle Rope Jumping Jacks Battle Rope Reverse Lunges Battle Rope Snakes Battle Rope Squatting Alternating Waves Bear Crawls Behind-the-Back Standing Bicep Curls Bellow’s Breath Bench Cable Flyes Bench Flutter Kicks Bench Hops / Box Jumps Bent Over Barbell Row from Floor / Barbell / Pendlay Row Bent Over Barbell Rows Bent Over Double Arm Tricep Kickbacks Bent Over Dumbbell Shoulder Pendulums / Swings Bent Over Shoulder Pendulums / Swings Bent Over Two-Arm Long Barbell / T-Bar Rows Bent Over Two-Armed Water Bottle Rows Bent Over Water Bottle Flyes Bharadvaja’s Twist Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches Big Toe Bird Dogs / Alternating Reach & Kickbacks Bodyweight Calf Raises Bodyweight Shoulder Presses Bodyweight Side Steps / Lateral Lunges Bodyweight Squats Bodyweight Sumo / Wide Stance Squats Bodyweight Walking Lunges Bosu Ball Bridges Hip Raises / Glute Bridges Bosu Ball Burpees Bosu Ball Chest Dumbbell Flyes / Flies Bosu Ball Chest Dumbbell Press Bosu Ball Leg Pull-in / Knee Tucks Bosu Ball Mountain Climbers Bosu Ball Plank Bosu Ball Plank Leg Lifts Bosu Ball Plank to Push-Up / Walking Plank Up-Downs Bosu Ball Push-ups / Pushups Bosu Ball Side Planks Bosu Ball Single / One Leg Bridge / Hip Thrusts / Extensions / Raises Bosu Ball Single / One Leg Pistol Squats Bosu Ball Squats Bosu Ball Static Balance Bosu Ball V-ups Bound Angle Bound Lotus Bow Box Pike Holds Boxing with a Punching Bag Breath of Fire Bridge Bulgarian Split Squats Burpees / Squat Thrusts Butt Kicks Butterflies / Pec Deck / Seated Machine Flyes Butterfly Stretch Cable Core Rotation Cable Hammer Bicep Curls Cable Hip Abduction / Adduction Cable Hip Extensions Cable Pull Throughs / Pulls Cable Rope Overhead Triceps Extensions Cable Shrugs Cable Squat Rows / Row Squats Cable Triceps Kickbacks Cable Upright Rows Calf Raises Camel Captain's Chair Leg / Knee / Hip Raises Cardio - Assault Bike Cardio - Walking Cardio – Cross Trainer / Crosstrainer Machine Cardio – Elliptical Machine Cardio – Recumbent Bike Cardio – Road Bike / Cycling / Riding Cardio – Rowing Machine Cardio – Running / Jogging / Treadmill Cardio – Stairmaster / Stairmill Cardio – Stationary Bike / Spinning Cardio – Swimming Cat Back / Backward Camel Stretch Cat Stretch Cat Tail Chair Chair / Bench Tricep Dips Chair Squats Chin Tucks / Neck Extensions Clamshells / Clams Close Grip Lat Pulldowns / Pull Downs / Pullovers Close Grip Pullups / Chinups Close-Grip Overhand Barbell Bench Press Cobra Abdominal Stretch / Old Horse Stretch Contralateral Limb Raises Cooling Breath Corpse Cossack Squats Cow Face Crab Toe Touches Crab Walks Crane Crescent Lunge Cross body Cable Rows Cross Body Mountain Climbers Crow Crunches Dead Bug Decline Barbell Bench Press Decline Barbell Smith Press Decline Bench Crunches / Sit-ups Decline Bench Dumbbell Press Decline Dumbbell Flyes Decline Lying Triceps Extension / Decline Skull Crushers Decline Push-ups / Pushups Deer Diamond / Pyramid / Triceps Push-ups / Pushups Dolphin Donkey Kicks Double Arm Front Raises Double Arm Front Raises to Overhead Extension Double Arm Side / Lateral Raises Double Arm Side / Lateral Raises to Overhead Extension Double Crunches Double Side Jackknifes Downward Cable Wood Chops Downward Facing Dog Dual / Two Arm Dumbbell Front Shoulder Raises Duck Walks / Squats Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Dumbbell Bicep Reverse Curls Dumbbell Biceps Curl to Shoulder Press Dumbbell Chops Dumbbell Cuban Press Dumbbell Deadlifts Dumbbell Flat Bench Press Dumbbell Floor Chest Press Dumbbell Incline Bench Rows Dumbbell Lunges Dumbbell Overhead Shoulder Press Dumbbell Pullovers Dumbbell Shrugs Dumbbell Side Lunges / Lateral Lunges Dumbbell Snatch Dumbbell Squat Clean and Press Dumbbell Squat Thrusters / Squat to Overhead Press Dumbbell Squats Dumbbell Step-Ups Dumbbell Walking Lunges Dumbbell Weighted Leg Pull-Ins Dynamic Clap Push-ups / Pushups Eagle Ear Pressure / Knee to Ear Easy Pose Elevated / Barbell Glute Bridges / Hip Raises Embryo Embryo in the Womb Equestrian Explosive Jumping Alternating Lunges Extended Child's Pose Extended Cobra Extended Hand-to-Big-Toe Extended Puppy Extended Side Angle Extended Triangle External Cable Shoulder Rotation External Rotation / Bodyweight Calf Raises Eye of the Needle EZ-Bar Preacher Curls Face Pull / Rear Delt Pull Farmer?s Walk / Carry Feathered Peacock Fire Hydrants / Abductor / Adductor Knee Raises Fire Log Firelog / Double Pigeon / Square Fish Five Pointed Star Flat Bench Barbell Skull Crushers Flat Bench Dumbbell Flyes Floor / Power Jumps / Knee to Jump Squats Floor T Raises / Back Flyes Flutter Kicks Foam Roller Anterior Tibialis / Shin Stretch Foam Roller Calf / Calves Stretch Foam Roller Chest Opener Stretch Foam Roller Forearm Stretch Foam Roller Glutes / Butt Stretch Foam Roller Hamstring Stretch Foam Roller Inner Thigh Adductor / Adduction Stretch Foam Roller Lat Stretch Foam Roller Lower Back Stretch Foam Roller Neck Release Foam Roller Outer Thighs Stretch Foam Roller Quadriceps Stretch Foam Roller Upper Back Stretch Forward / Front Shoulder Dumbbell Raises Forward Leg Hip Swings Four Limbed Staff Frog Frog Jumps Front Barbell Squats Front Kicks Full Barbell Clean and Presses / Jerk / Overhead Presses Full Boat Garland Gate Gluteus / Glute / Gluteal Stretch Goblet Squats Goddess Groiners Gymnastic Ring Dips Gymnastic Ring L-Holds Gymnastic Ring Pull-Ups / Pullups Gymnastic Ring Support Position Half Boat Half Bound Lotus Seated Forward Bend Half Bound Lotus Standing Forward Bend Half Modified / One Leg Push Ups Half Monkey / Half Split Half Moon Half Spinal Twist Hammer Strength Machine / Seated Chest Press Hamstring Stretch Hand to Foot Handstand Handstand Push-ups / Pushups Handstand Walks / Hand Walking Hanging Knee Raises Hanging Leg Raises Hanging Leg Raises to Bar Hanging Windshield Wipers Happy Baby Head to Knee Head to Knee B Head to Knee C Headstand / Head stand Hero Hero’s Meditation / Shoelace Hex / Trap Bar / Cage Deadlifts / Squats High Box Jumps High Knees / Front Knee Lifts / Run / Jog on the Spot Hindu / Judo Push-up / Dive Bombers Hindu Squats Hip Circles Hip Raises / Butt Lift / Bridges Hollow Body Rock Hold Hops / Hopping Humble Warrior Inchworms / Walkouts Incline Barbell Bench Chest Press Incline Bench Dumbbell Flyes Incline Close-Grip / Bench Presses Incline Dumbbell Bench Chest Press Incline Medicine Ball Push Ups Incline Plank Shoulder Taps / Planks Incline Planks Incline Push-ups / Pushups Inclined Plane Internal Cable Shoulder Rotation Internal Rotation / Bodyweight Calf Raises Inverted Inverted Rows / Reverse Pull-ups Jackknife Sit-ups / Crunch / Toe Touches Jump Squats Jumping Calf Presses / Raises Jumping Jacks / Star Jumps Kettlebell Around the Worlds Kettlebell Deadlifts Kettlebell One-Legged Deadlifts Kettlebell Single / One Arm Clean and Press Kettlebell Squats Kettlebell Thruster / Squat to Clean to Overhead Press Kettlebell Windmills King Pigeon Knee Plank Knee Planks / Reaches Knee to Box Jump Squats / Power Jumps Knee-to-Chest Lower Back Stretch Kneeling Cable Crunches Kneeling Hip Flexor Stretch Kneeling Kettlebell Press Kneeling Plank Scapula Push Ups / Planks Scaps Kneeling T-Bar Presses / Landmine Presses Kneeling Wrist / Forearm Stretch L-Sit Pull Ups / Pull-Ups Landmine / T-Bar Presses Lateral / Side Shoulder Dumbbell Raises / Power Partials Lateral Lunges to Floor Touches Lateral Raise Machine Laying Dumbbell External Shoulder Rotation Laying Dumbbell Internal Shoulder Rotation Laying External Shoulder Rotation Laying Heel Slides / Knee Bends Laying Internal Shoulder Rotation Leg Press / Machine Squat Press Leg Press Machine Calf Raises Leg Pull-In Knee-ups Lion Lizard Locust Lotus Love Yourself Back Stretch Low Upward Cable Pulley Crossover Chest Flyes Lunge / Front Kicks Lunge Punches / Lunges Lunge Twists Lunging / Lunge with Bicep Hammer Curls Lying Crossover Leg Lifts Lying Dumbbell Tricep Extensions Lying Face Down Plate Neck Resistance Lying Leg Curls Lying Leg Raises / Lifts Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors Lying Single / One Leg Lifts / Raises Machine Assisted Pull-ups / Pullups Machine Bicep Preacher / Concentration Curls Machine Hack Squats Machine Seated Shoulder Press Marichi’s I Marichi’s II Marichi’s III Medicine Ball / Alternating Side Slams Medicine Ball Chest Pass Medicine Ball Floor Press / Laying Chest Passes Medicine Ball Punch Throws Medicine Ball Push-Ups Medicine Ball Rotational Passes Medicine Ball Slams Medicine Ball Swings Medicine Ball Throw to Chase Medicine Ball V-Ups Medicine Ball Wall Throw Medicine Ball Woodchops / Chops Meditation Mermaid Modified / Knee Push-ups / Pushups Modified Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches Modified Crunches / Crunches Modified Plank Shoulder Taps / Planks Modified Side Planks Monkey Bars / Climbing Frame Mountain Mountain Climbers / Alternating Knee-ins Muscle Ups Neck Stretch Negative Pull-Ups / Pullups Noose Ocean Breathing One Arm Barbell Rows One Arm Kettlebell Swings One Arm Side Push Ups One-Arm Dumbbell Preacher Curl One-Arm Kettlebell Push and Press One-Arm Kettlebell Rows One-Arm Kettlebell Snatch Open Scarecrows Overhead Cable Curl / Crucifix Curls Overhead Dumbbell Squats Overhead Plate Presses Overhead Plate Squats Overhead Triceps Stretch Overhead Water Bottle Squats Palloff Press / Oblique Iso Hold Palm Tree Partial / Half Squats Pelvic Tilt With Marching Piriformis Stretch Pistol / Single / One Leg Extended Arm Squats Plank Plank Plank Flow Plank Jacks / Extended Leg Plank Knee to Elbow Plank Leg Lifts Plank Rolls / Planks Plank Scapula Push Ups / Planks Scaps Plank Shoulder Taps / Planks Plank to Push-Up / Pushups / Walking Plank Up-Downs Planks / Reaches Plate Overhead Walking Lunges Plow Power Skips Powerbag / Sandbag Good Mornings Powerbag / Sandbag Lunges Powerbag / Sandbag Squats Prayer Preparatory King Dancer Prone / Lying Knee Bends Prone / Lying Leg Lifts Prone / Lying Resistance Band Knee Bends Pull-ups / Pullups Push-ups / Pushups Pyramid Rabbit Rack Pulls Rag Doll Ragdoll / Forward Bend / Fold Stretch / Toe Touches Raised Arms / Hands Raised Legs / Raised Fish Raised One-Legged / Leg Push Ups / Push-ups Rear Delt Machine Flyes Reclined / Supine Pigeon / Thread the Needle Reclined Spinal Twist Reclining Bound Angle Reclining Hand-to-Big-Toe Reclining Hero Renegade / Alternating Plank / Commando Rows Resistance / Weighted Crunches Resistance Band Bent Over Rows Resistance Band Bicep Curls Resistance Band Calf Stretch Resistance Band Chest Opener / Stretch Resistance Band Chest Press Resistance Band Clam Shells Resistance Band Deadlifts Resistance Band Dorsi Flexion Resistance Band Glute Bridges Resistance Band Glute Kickbacks Resistance Band Lateral Raises / Side Raises Resistance Band Lying Leg Extensions Resistance Band Plantar Flexion / Ankle Pumps Resistance Band Push-ups / Pushups Resistance Band Shoulder Front Raises Resistance Band Side Steps Resistance Band Squat and Overhead Press Resistance Band Squats Resistance Band Standing Shoulder Press / Overhead Press Resistance Band Tricep Kickbacks Resistance Band Tricep Overhead Extensions Reverse Bench Crunches Reverse Cable Flyes / Crossovers Reverse Crunch Reverse Dumbbell Lunges Reverse Flyes Reverse Grip Barbell Push ups / Press Ups Reverse Grip EZ Curl Bar Curls Reverse Plank Kicks / Planks Reverse Shoulder Stretch Reverse Triceps Bench Press Reverse Warrior Revolved Head-to-Knee Revolved Side Angle Revolved Triangle Roman Chair / Hyperextension Bench Side Bends Romanian Deadlifts Rooster / Cockerel Rope Climb Rope Jumping / Jump rope / Skipping Roundhouse / Side Kicks Russian / Mason / V-Sit Twists Samson / Lunge Stretch Scale Scapula / Scap Pulls / Pull ups Scarecrows Scorpion Stretch Seal Jacks Seated / Chair Calf Raises Seated Ab Contractions Seated Alternating Incline Bench Dumbbell Curls Seated Arnold Dumbbell Press Seated Barbell Military Press Seated Bench Leg Pull-Ins / Flat Bench Knee-ups Seated Bent Over Rear Delt Raises Seated Cat Cow Seated Chair Leg Extensions Seated Cross Over Stretch Seated Dual / Front Raises Seated Dumbbell / Chair Calf Raises Seated Dumbbell Bicep Curls Seated Dumbbell Concentration Curls Seated Dumbbell Palm-Down Wrist Curls / Forearm Curls Seated Dumbbell Palm-Up Wrist Curls / Forearm Curls Seated Dumbbell Wrist Rotations / Circles Seated Extended Leg Raises / Flutter Kicks Seated Forward Bend Seated Hip Openers Seated Knee Extensions Seated Knee Lifts / Elevations Seated Lateral / Side Shoulder Dumbbell Raises Seated Leg Curls Seated Low Cable Back Rows Seated Lumbar Rotations / Chair Twists Seated Lumbar Rotations / Chair Twists Seated Machine Back Row Seated Machine Calf Raises Seated Machine Leg Extensions Seated Neck Roll Seated Neck Turns / Head Rotations Seated Palm-Down Wrist Curls / Forearm Curls Seated Palm-Up Wrist Curls / Forearm Curls Seated Prayer Stretch Seated Punches Seated Resistance Knee Flexion Seated Shoulder Hammer / Overhead Presses Seated Side / Chair Leans Seated Side Bends / Lat Stretch Seated Single / One Arm Overhead Dumbbell Tricep Extensions Seated Tricep Press / Overhead Extensions Seated Vacuum Semi-Supine Laying Down / Constructive Rest Position Shadow Boxing Shining Skull / Frontal Brain Cleansing Breath Shoulder Pole / Broomstick Stretch Shoulder Pressing Shoulder Stretch Shoulderstand Side / Lateral Medicine Ball Throw / Slam Side / Lateral Shuffles / Hops / Skaters Side / Oblique Crunches Side Crow Side Lateral Leg / Hip Swings Side Lying Quad Stretch Side Plank Side Plank Side Plank Dumbbell Hip Raises Side Plank Hip Raises Side Plank Leg Raises Side Plank Rotations / Elbow Twists Side to Side Jump Squats Single / One Arm / Floor Glute Bridge Press Single / One Arm Alternating Dumbbell / Chest / Flat Bench Press Single / One Arm Cable Lateral / Side Raise Single / One Arm Chest Press Single / One Arm Dumbbell / Suitcase Carry Single / One Arm Dumbbell Bench Rows Single / One Arm Front Water Bottle Raises Single / One Arm Kneeling T-Bar / Landmine Presses Single / One Arm Medicine Ball Push-Ups / Pushups Single / One Arm Overhead Dumbbell Squats Single / One Arm Wall Push Ups / Push-Ups Single / One Leg Bench Bodyweight Squats Single / One Leg Hip Raises / Glute Bridges / Hip Extensions with Leg Lift Single / One Leg Hops / Jumps Single / One Straight Leg Dumbbell Deadlift Single Arm Front Raises Single Arm Front Raises to Overhead Extension Single Arm Side / Lateral Raises Single Arm Side / Lateral Raises to Overhead Extension Single Dumbbell / One Arm Lateral Raises / Side Flyes Sissy Squats Sit-ups Sled Pulls Sled Pushes Sleeping Pigeon Sleeping Tortoise Smith Machine Bench Chest Press Smith Machine Leg Press / Reverse Squats Smith Machine Shoulder Press Smith Machine Squats Snake Snap Jumps Sphinx Spiderman Push-ups / Pushups Spin / Push Up Rotations Split Alternating Squat Jumps Sprints Squat Jacks / Side Sumo Walks Squats to Side Leg Raises / Lifts Stability / Swiss / Exercise Ball Ab Pike Press Stability / Swiss / Exercise Ball Back Extensions Stability / Swiss / Exercise Ball Bench Russian Twists Stability / Swiss / Exercise Ball Bicep Curls Stability / Swiss / Exercise Ball Crunches Stability / Swiss / Exercise Ball Dumbbell Chest Flyes Stability / Swiss / Exercise Ball Dumbbell Chest Press Stability / Swiss / Exercise Ball Dumbbell Shoulder Press Stability / Swiss / Exercise Ball Hamstring Leg Curl / Hip Raise / Bridge Stability / Swiss / Exercise Ball Hand Off / V-Pass Stability / Swiss / Exercise Ball Knee Tuck to Chest Stability / Swiss / Exercise Ball Leg Lifts Stability / Swiss / Exercise Ball Plank Stability / Swiss / Exercise Ball Push Ups / Press Ups Stability / Swiss / Exercise Ball Pushups / Push-ups Stability / Swiss / Exercise Ball Reverse Crunches Stability / Swiss / Exercise Ball Rollout Stability / Swiss / Exercise Ball Single / One Leg Hips Raises / Leg Curls Stability / Swiss / Exercise Ball Squats Stability / Swiss / Exercises Ball Dumbbell Preacher Curls Staff Staggered Hand Push-Ups / Pushups Standing Adductor / Adduction Stretch Standing Arm Circles Standing Arm Twists / Rotations Standing Band Side Leg Raises Standing Barbell Calf Raises Standing Barbell Shoulder Press Standing Bicep Cable Curls Standing Bicep Flexions Standing Cable Chest Press Standing Cable Crossover Press / Flyes Standing Chair / Supported Hamstring Curls Standing Chair Calf Raises Standing Chest Stretch Standing Cross-body Crunches Standing Dumbbell / Kettlebell Side Bends Standing Dumbbell Arm Twists / Rotations Standing Dumbbell Bicep Curls Standing Dumbbell Bicep Hammer Curls Standing Dumbbell Calf Raises Standing Dumbbell Overhead Shoulder Press Standing Forward Bend Standing Front Shoulder Plate / Dumbbell / Kettlebell Raises Standing Half Forward Bend Standing Hamstring Stretch Standing Hip Rotations Standing Knee Hugs Standing Lateral Stretch Standing Leg / Hamstring Curls Standing Long Jumps Standing Overhead Barbell Triceps Extensions Standing Overhead Military Barbell Shoulder Press Standing Palm-Down Wrist Stretch Standing Palm-Up Wrist Stretch Standing Quad Stretch Standing Quadricep Stretch Standing Rest / Water Break Standing Reverse Barbell Curls Standing Shoulder Rolls Standing Shoulder Rolls / Shrugs Standing Side Leg Raises Standing Single / One Leg Chair Calf Raises Standing Single / One Leg Circles Standing Smith Calf Raises Standing Split Standing Supported Resistance Band Hamstring Curls Standing Tricep Stretch Standing Two-Armed Bent Over Dumbbell Rows Standing Water Bottle Bicep Curls Standing Yoga Seal Star Planks Static Bicep Curls Static Push-up / Pushup Hold Static Squat Hold Step Up with Knee Raises Stiff Legged Barbell Deadlifts Straight Arm Pulldowns / Pull Downs / Pullovers Straight-Leg Calf Stretch Striking Cobra Sumo / Plié Dumbbell Squats Sumo Barbell Deadlift Supermans / Extended Arms & Legs Lifts Supine Lying Down Position / Corpse Pose Surrenders Swaying Palm Tree Swiss Ball Squeezes Three Parts / Three Limbed Forward Bend Thunderbolt / Kneeling / Diamond Tiger Toe Reaches / Crunches Toe Taps Tortoise Tree Tricep Cable Rope Push /Pull Downs Tricep Dumbbell Kickbacks Triceps Dips TRX Suspension Strap Bicep Curls TRX Suspension Strap Hamstring / Leg Curls TRX Suspension Strap Mountain Climbers TRX Suspension Strap Pistol / Single / One Leg Squats TRX Suspension Strap Planks TRX Suspension Strap Pull Ups TRX Suspension Strap Reverse Lunges / Lunges TRX Suspension Strap Rows TRX Suspension Strap Side Planks TRX Suspension Strap Standing Ab Rollout TRX Suspension Strap T Flyes TRX Suspension Straps Atomic Push-ups / Pushups TRX Suspension Straps Chest Press TRX Suspension Straps Deltoid Y Flyes TRX Suspension Straps Glute Bridge TRX Suspension Straps Overhead Squats TRX Suspension Straps Saw Pikes TRX Suspension Straps Side Step / Lateral Lunges TRX Suspension Straps Squats TRX Suspension Straps Suspended Lunges TRX Suspension Straps Tricep Extensions Tuck Jumps Turkish Get Ups Two-Arm Kettlebell Squat Swings Underhand Grip / Chin-Ups / Pull-Ups /Pullups Underhand Grip Barbell Bench Press Upright Barbell Rows Upright Dumbbell Rows Upright Kettlebell Front Rows Upward Bow / Wheel Upward Cable Wood Chops Upward Facing Dog Upward Lotus Upward Salute V-Bar / Triangle Bar Lat Pulldowns / Pull Downs / Pullovers Walking High Kicks / Soldier March Wall Angles Wall Partial / Half Squats Wall Push-Ups / Pushups / Standing Press Ups Wall Sit / Squats / Chair Warrior I Warrior II Warrior III Water Bottle Floor Chest Presses Water Bottle Lunges Water Bottle Overhead Shoulder Presses Water Bottle Single / One Arm Tricep Kickbacks/Kick Backs Water Bottle Squat Clean and Presses Water Bottle Squat Thrusters Water Bottle Squats Weighted Bench Dips Weighted Cossack Squats Weighted Glute Bridges Weighted Pull-Ups / Pullups Weighted Russian / Mason Twists Weighted Tricep Dips Wide Angle Seated Forward Bend Wide Arm Chest Stretch / Reverse Butterfly Stretch Wide Legged Forward Bend Wide Legged Forward Bend B Wide Legged Forward Bend C Wide Legged Forward Bend D Wide Push-ups / Pushups Wide Stance / Sumo Barbell Squats Wide-Grip Lat Pulldowns / Pull Downs / Pullovers Wild Thing Wind Release Windshield Wipers Wrist Circles / Rotations Yogic Breathing Your exercise (placeholder)
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