Stephen and Jane Thomas Stephen and Jane Thomas · Draycott, Derbyshire, United KingdomOnline Coach
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Loosen Full Body Muscle Workout

25 min
 · 
18 exercises
This should stretch and strengthen the Abs, back and legs. Some focus is on the knee. Anything that gives pain to the knee please stop immediately.
Standing Hamstring Stretch
2 sets
30 secs
Walking High Kicks
1 sets
60 secs
Air Squats
1 sets
60 secs
Alternating Curtsy Lunges
1 sets
60 secs
High Knees
2 sets
60 secs
20 sec rest
Bodyweight Squats
1 sets
60 secs
Butt Kicks
1 sets
60 secs
Squat with side leg lift
1 sets
60 secs
Hip Raises
3 sets
10 reps
Lying Leg Raises
3 sets
10 reps
20 sec rest
Lying Side Leg Lifts
3 sets
10 reps
Supermans
2 sets
10 reps
20 sec rest
Adductor Knee Raises
3 sets
10 reps
Sphinx
10 breaths
Feet hip distance wide · Draw shoulders down · Press chest forward · Forearms parallel
Cobra Abdominal Stretch
1 sets
30 secs
IT Band Stretch Knee Hugs
2 sets
30 secs
Knee-to-Chest Lower Back Stretch
2 sets
30 secs
Leg Pull-In Knee-ups
3 sets
10 reps
15 sec rest
Loosen Full Body Muscle Workout
25 min
 · 
18 exercises
This should stretch and strengthen the Abs, back and legs. Some focus is on the knee. Anything that gives pain to the knee please stop immediately.
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Standing Hamstring Stretch
2 sets
30 secs
Set 1 of 2
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Hamstrings
Secondary:
Calves
  1. Stand with feet closer than shoulder-width. Step forward with your left foot. Flex the left foot up towards you.
  2. Bend at the hips and place your hands on your thigh. Keep the left leg straight as you slightly bend the right knee.
  3. Feel the stretch along your left hamstring. Hold for the prescribed amount of time then switch sides.
Walking High Kicks
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Lower Back
  1. Begin by standing tall with your feet placed shoulder-width apart.
  2. Maintain this posture as you raise your right knee as high as you can and step forward. Try not to round your lower back.
  3. Repeat with the left leg and continue to alternate legs as you walk.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Stand tall holding onto a pole or stationary object for support.
  2. Engage your abs as you swing your one leg as far out in front of you and then back behind you as you comfortably can.
  3. Switch sides once you have completed repetitions on the first leg.
Air Squats
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Alternating Curtsy Lunges
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
  2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
  3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
  1. Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
  2. Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
  3. Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
High Knees
2 sets
60 secs
20 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
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.

Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
  2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
Bodyweight Squats
1 sets
60 secs
Set 1 of 1
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.

Butt Kicks
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
  2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
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.

Squat with side leg lift
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Ankles, Hamstrings, Knees, Lower Back
  1. Legs just wider than hip distance apart.
  2. Push back into a squat, Do not let knees go forward over toes.
  3. Keep chest up. Squeeze gluten on the way up. Then lift leg to the side.
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.
Lying Leg Raises
3 sets
10 reps
20 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Start
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.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
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.
Lying Side Leg Lifts
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to lower your body until your upper legs are parallel to the floor.
  3. Then drive your hips forward and push through your quads and glutes  to return to a standing position.
  4. Just as you reach the standing position, lift your chosen leg out to the side; it should be straight.
  5. Lower your leg back so that you return to the starting position and repeat for the other side!
Supermans
2 sets
10 reps
20 sec rest
Set 1 of 2
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.
Adductor Knee Raises
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
  2. Try to relax your core so that your back and abs are in a natural position.
  3. Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
  4. Now raise your right thigh out to the side, keeping the hips still.
  5. Kick your raised leg straight back slowly until it is in line with your torso.
  6. Reverse the movement to return to the starting position.
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.
Sphinx
10 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Feet hip distance wide · Draw shoulders down · Press chest forward · Forearms parallel
Start
Primary muscle group(s):
Lower Back, Middle Back / Lats, Shoulders, Spine
Secondary:
Abs, Chest
Pronunciation:
SHAHL-ahm-bah bhoo-jahng-AH-sah-nah
  1. Lie on your stomach. Bring your feet hip distance wide, toes untucked. Align your elbows under your shoulders, forearms parallel and fingers spread wide.
  2. Peel your head and chest from the floor with an inhale. Release your shoulders down your back and press your chest forward. Gaze forward.
  3. Hold the pose and take slow, deep breaths.
  4. Lower with an exhale.

Avoid this pose if you have acute back injury.

Cobra Abdominal Stretch
1 sets
30 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie face down with your hands under your shoulders.
  2. Point your feet downwards to lengthen your spine.
  3. Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly.
  4. Hold the stretch and then lower down to starting position.

Avoid this stretch if you have back problems.

IT Band Stretch Knee Hugs
2 sets
30 secs
Set 1 of 2
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Glutes & Hip Flexors
  1. Put one foot over the other leg. Twist your upper body. Also hug your knee into your chest to feel the stretch in your glute.
Knee-to-Chest Lower Back Stretch
2 sets
30 secs
Set 1 of 2
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Lower Back
  1. Lie on your back on a mat with your legs extended in front of you and backs of heels on the floor.
  2. Grab hold of your right knee and gently pull it up to your chest until you can feel a slight stretch in your lower back.
  3. Try to bring the knee as close to your chest as is comfortable while keeping the left leg relaxed.
  4. Hold the stretch and then release the leg to starting position.
  5. Repeat with the left leg.
Leg Pull-In Knee-ups
3 sets
10 reps
15 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Start
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.
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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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  • Yemen
  • Zambia
  • Zimbabwe
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number will remain private. 🔒
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Secondary trainers will have access to ’s profile and data but will not receive activity notifications or be able to delete account.
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