Beginner exercises

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  Legs · Beginner

  Rocking Frog

  A dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.
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  Abs · Beginner

  Standing Cable Ab Crunch

  An isolation exercise targeting the abdominal muscles, specifically the rectus abdominis. It involves using a cable machine to provide resistance, allowing for controlled and effective engagement of the core muscles.
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  Forearms · Beginner

  Dumbbell Standing Reverse Wrist Curls

  The Dumbbell Standing Reverse Wrist Curl is an isolation exercise targeting the forearm extensor muscles. This exercise helps in improving grip strength and wrist stability, which are crucial for various upper body movements.
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  Abs · Beginner

  Saw Plank

  An advanced core exercise that targets the abdominal muscles, obliques, and shoulders. It involves a dynamic movement that enhances stability and strength by incorporating a forward and backward sawing motion while maintaining a plank position.
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  Back · Beginner

  Chest-Supported EZ-Bar Row

  A bilateral row performed against an incline bench with a bent EZ-type bar. The outward elbow path combines rear-shoulder work with scapular retraction while the bench supports the trunk.
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  Legs · Beginner

  Lizard Pose

  A yoga mobility posture that emphasizes the hip flexors, groin, and front of the hip. It is used to explore comfortable hip opening and lower-body flexibility in a low lunge position.
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  Chest · Beginner

  Elbow Out Chest Stretch

  A static stretch targeting the pectoral muscles, specifically designed to improve flexibility and range of motion in the chest and shoulders. This exercise is beneficial for individuals looking to enhance their posture and alleviate tension in the upper body.
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  Abs · Beginner

  Swiss Ball Plank

  A core stabilization exercise that enhances balance, strength, and endurance by engaging multiple muscle groups. It primarily targets the abdominal muscles, lower back, and shoulders while requiring coordination and control.
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  Shoulders · Beginner

  Dumbbell Lateral Raise

  A standing shoulder exercise in which both arms lift out to the sides against dumbbell resistance. It emphasizes shoulder abduction, with the side deltoids producing the main arm movement.
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  Legs · Beginner

  Side Lying Quadriceps Stretch

  A flexibility exercise targeting the quadriceps muscles located at the front of the thigh. This stretch is performed while lying on your side, allowing for a deep and controlled extension of the quadriceps, improving flexibility and reducing muscle tightness.
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  Abs · Beginner

  Side Plank

  An isometric core exercise that targets the oblique muscles, improving core stability and balance. It involves maintaining a straight body position supported by one arm and the side of one foot.
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  Shoulders · Beginner

  Cable Lateral Raise

  An isolation shoulder exercise that targets the lateral deltoids with cable resistance. The cable maintains consistent loading through the side-raising pattern.
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  Triceps · Beginner

  Cable Triceps Pushdown

  An isolation exercise targeting the triceps brachii, primarily focusing on the lateral and long heads.
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  Shoulders · Beginner

  Seated Bent Over Dumbbell Lateral Raise

  Targets the posterior deltoids, trapezius, and rhomboids. This exercise enhances shoulder stability and improves upper back strength. It is performed while seated, which helps isolate the muscles by minimizing momentum.
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  Abs · Beginner

  Seated Flutter Kick

  An abdominal exercise that targets the lower abs, hip flexors, and obliques. It involves performing a fluttering motion with the legs while seated, engaging the core muscles to maintain stability and control.
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  Glutes · Beginner

  Single Leg Weighted Glute Bridge

  An advanced exercise targeting the gluteal muscles, hamstrings, and core. This movement enhances unilateral strength and stability by isolating one leg at a time, making it effective for correcting muscle imbalances and improving overall lower body strength.
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  Abs · Beginner

  Weighted Russian Twist

  A core exercise that targets the oblique muscles and improves rotational strength. It involves twisting the torso while holding a weight, such as a dumbbell or a medicine ball, to increase resistance and engage the core more effectively.
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  Abs · Beginner

  Upward Dog

  The Upward Dog, also known as Upward-Facing Dog or Urdhva Mukha Svanasana, is a yoga pose that strengthens the spine, arms, and wrists while stretching the chest, shoulders, and abdomen. It is commonly used in yoga sequences to improve posture and increase flexibility.
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  Shoulders · Beginner

  Plate Front Raise

  An isolation exercise targeting the anterior deltoids. It involves lifting a weight plate in front of the body, primarily engaging the shoulder muscles. This exercise helps in building shoulder strength and improving shoulder stability.
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  Legs · Beginner

  Dumbbell Step-Up (Floor Start)

  A lower-body strength exercise with a dumbbell in each hand and a raised bench. Each repetition includes placing the working foot onto the bench from the floor and returning both feet to the floor. The exercise loads the quadriceps and glutes while requiring control of balance and the descent.
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  Legs · Beginner

  Assisted Pistol Squat

  A single-leg squat variation that utilizes support to aid in balance and control. This exercise targets the quadriceps, glutes, hamstrings, and core muscles while improving unilateral strength and stability.
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  Legs · Beginner

  Machine Reverse Hack Squat

  A compound lower body exercise that primarily targets the quadriceps, hamstrings, and glutes.
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  Legs · Beginner

  Smith Seated Calf Raise

  A seated calf-strength exercise using a Smith machine for external resistance. The bent-knee position emphasizes the soleus while the calves produce ankle plantar-flexion strength.
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  Legs · Beginner

  Elliptical Trainer

  A stationary exercise machine used to simulate walking, running, or stair climbing without causing excessive pressure on the joints.

Early on, a few exercises done well beat a long list — the technique you build now is what later carries heavier weight. Progress when the reps feel easy and the last one looks like the first. Once these feel routine, the intermediate hub is the next step.