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At Home Full Body No Equipment Workout

17 min
 · 
11 exercises
Bodyweight Squats
3 sets
12 reps
Push-ups
3 sets
Seated Bench Leg Pull-Ins
3 sets
15 reps
Pull-ups
3 sets
Plank
3 sets
Weighted Bench Dips
3 sets
10 reps
Alternate Heel Touches
3 sets
12 reps
High Box Jumps
3 sets
10 reps
Hip Raises
3 sets
10 reps
Jackknife Sit-up
3 sets
12 reps
Supermans
3 sets
8 reps
This At Home Full Body No Equipment Workout 17 min gym workout plan effectively targets your abs, arms, back and chest.... 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 11 exercises and see which muscle groups they target. Enjoy!

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At Home Full Body No Equipment Workout
17 min
 · 
11 exercises
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Bodyweight Squats
3 sets
12 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
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  3.  Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  6. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
    1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
    2. Keeping your back straight, lower your body towards the ground by bending your knees.
    3. As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
    4. For a bonus, tense your glutes at the top of the movement.

 

 

 

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
  3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  5. Hold for a count of one.
  6. Push down through your front heel and extend both knees to return to the start position.
  7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  8. Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Push-ups
3 sets
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Seated Bench Leg Pull-Ins
3 sets
15 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly.
  2. Grip the sides of the bench for stability.
  3. Leaning back to about a 45-degree angle from the bench. This is the start position.
  4. Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one.
  5. Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.

This exercise can also be performed on the floor by placing your arms to the sides and raising your legs off the floor slightly. slightly over the floor. More advanced athletes can use a dumbbell between their feet or attach a pulley to them for added resistance.

Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie flat with hands under your buttocks.
  2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
  3. Hold and then slowly return to starting position.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
Pull-ups
3 sets
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Shoulders
  1. Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
  2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
  3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
  4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
  5.  Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
  6. Repeat.

By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.

Plank
3 sets
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Weighted Bench Dips
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Triceps
Secondary:
Calves, Glutes & Hip Flexors, Shoulders
  1. Set up 2 flat benches opposite each other. They should be roughly the distance of your hips to the floor apart.
  2. Stand with your back to one bench,facing the other, then crouch down placing your palms behind you on the edge of the bench. Your arms should be fully extended at shoulder width, with your fingers facing forward.
  3. Place the heels of your feet on the other bench. Keep your legs fully extended.
  4. Have a spotter place a barbell weight plate or dumbbell on your lap. This is the start position.
  5. Slowly lower yourself down by bending your elbows,until they are at 90 degrees or slightly less. Hold for a count of one.
  6. Return to the starting position by pushing yourself up using only your triceps to straighten your arms. Hold then repeat

You will need a spotter to help you with this exercise. Trying to place the weight in your own lap once in position can cause instability and increase the risk of injury. Have your spotter remain with you throughout your set to ensure the weights don't slide off causing injury.

Primary muscle group(s):
Triceps
Secondary:
Shoulders
  1. Sit on a chair with your hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows and repeat.
Alternate Heel Touches
3 sets
12 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
High Box Jumps
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves
  1. Stand in front of a sturdy bench, box or other flat non slip surface that’s high enough that you must use that you have to use a lot of effort in order to jump up on top of it.
  2. Stand with your feet shoulder width apart.
  3. Bend your knees as if crouching or performing a squat.
  4. In an explosive movement, push through your feet to jump up onto the landing area.
  5. Make a soft landing by bending your knees as your feet touch down.You should land on both feet simultaneously.
  6. Step down and repeat.

If you have difficulty landing in a balanced way, the platform may be too high. A variation for advanced athletes is to jump down backwards from the box. Only try this once you have mastered the basic form.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
  1. Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
  2. Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
  3. Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
  2. Jump and launch yourself forward. Swing your arms back and use the momentum.
  3. Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.
Hip Raises
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
Jackknife Sit-up
3 sets
12 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie flat on an exercise mat, extending your arms straight back behind your head.
  2. Fully extend your legs also. This is the start position.
  3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  5. Your arms should be fully extended, parallel to your legs.
  6. Your upper body should be raised off the floor.
  7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  8. Repeat.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Primary muscle group(s):
Abs
  1. Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
  2. Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
  3. Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.
Supermans
3 sets
8 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Lower Back
Secondary:
Abs
  1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
  2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
  3. Hold for a count of 2 while squeezing your abdominals and obliques.
  4. Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.

Primary muscle group(s):
Lower Back
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
  2. Lock your ankles under the footpads.
  3. Start with your body in a straight line head to toe.
  4. Place your arms across your chest, behind or at the side of your head.
  5. Slowly bend forward by relacing your, back and abdominal muscles.
  6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
  7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

Primary muscle group(s):
Lower Back
  1. Lie prone on a swiss ball with your feet hip width apart. You can place your feet against a wall for better stability. Clasp your hands behind your head with elbows pointing out.
  2. Engage your abs and raise your torso off the ball, hyperextending your spine.
  3. Return your torso to the ball to the starting position.
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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 Balance Clock / Toe Taps / Reaches 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 Bear Crawls Behind Back Standing Resistance Band Chest Presses 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 / Treadmill 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 / Exercise Bike / Bicycle 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 Crab Walks Crane Crescent Lunge Crocodile Pose Cross body Cable Rows Cross Body Mountain Climbers Crow Crunches Dance / Dancing Dead Bug Dead Bugs 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 / Shoulder Abductions 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 Heel to Toe Walking / Steps 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 Laying Knees to Chest Leg Press / Machine Squat Press Leg Press Machine Calf Raises Leg Presses / Machine Squat Press Leg Pull-In Knee-ups Lion Lizard Locust Long Jumps / Squat Jumps 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 NuStep Machine / Recumbent Cross Trainer 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 Playground - Hopscotch Playground - Monkey Bars Playground - Swing / Swings Playground - Tag / It / Cops and Robbers 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 / Side Raises / Shoulder Abductions 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 Balancing Half Moon 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 Ankle Circles / Rotations / Rolls Seated Ankle Stretches 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 Knee / Leg Extensions Seated Chair Leg Extensions Seated Cross Body Shoulder Stretches 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 Hamstring Stretches Seated Hip Openers Seated Jumping Jacks / Star Jumps Seated Knee / Leg Lifts / Elevations Seated Knee Extensions Seated Knee to Elbows / Chair Cross Body Crunches / Bicycles Seated Lateral / Side Shoulder Dumbbell Raises Seated Lean Backs / Chair Crunches 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 Stretch 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 Band Leg / Hip Abduction Seated Resistance Band Leg Curls / Flexions Seated Resistance Bands Leg Presses / Extensions Seated Resistance Knee Flexion Seated Rest / Water Break Seated Shoulder Hammer / Overhead Presses Seated Shoulder Rolls / Shrugs Seated Side / Chair Leans Seated Side Bends / Lat Stretch Seated Single / One Arm Overhead Dumbbell Tricep Extensions Seated Single / One Leg Balance / Holds Seated Spinal Twist Seated Tricep Press / Overhead Extensions Seated Vacuum Semi-Supine Laying Down / Constructive Rest Position Semi-Tandem Standing / Stance Balance 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 Quadricep 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 Raises / Shoulder Abductions 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 Balance / Holds 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 / Shoulder Abductions Single Arm Side / Lateral Raises to Overhead Extension Single Dumbbell / One Arm Lateral Raises / Side Flyes / Shoulder Abductions Sissy Squats Sit-ups Skipping / Jump Rope Sled Pulls Sled Pushes Sleeping Pigeon Sleeping Tortoise Sleeping Vishnu Pose 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 Splits Sports - Baseball / Softball / Rounders Sports - Frisbee Sports - Hacky Sack / Footbag Sports - Soccer / Football Sports - Tennis / Paddle / Racquetball 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 Forward Hip Hinges / Bends 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 Quadricep Stretch Standing Quadricep Stretch Standing Resistance Band Chest Pulls / Chest Openers / Back Flyes Standing Rest / Water Break Standing Reverse Barbell Curls Standing Shoulder Rolls Standing Shoulder Rolls / Shrugs Standing Side Leans / Reaches / Bends 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 Jumps / Jumping Jacks 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 Tandem Standing / Stance Balance Thread The Needle 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 Upper Body Ergometers / Bike / UBE 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 Walking on the Spot Wall Angels 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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