Beginner exercises

The easiest place to start: moves that are simple to learn, done with bodyweight or light load, for legs, abs, glutes and the rest of the body. 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.

  • Incline Twisting Sit Up

    Incline Twisting Sit Up is a core exercise on an incline bench that combines trunk flexion with rotation. The incline increases the abdominal challenge, while the rotational component emphasizes the obliques.
    AbsBeginner

  • Chest Supported Machine Row

    The Chest Supported Row Machine is designed to target the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, while minimizing strain on the lower back. This machine provides support for the chest, allowing for a more isolated and controlled rowing motion.
    BackBeginner

  • Weighted Glute Bridge

    The Weighted Glute Bridge is a strength exercise targeting the gluteal muscles, hamstrings, and core. It involves lifting the hips off the ground while holding a weight across the pelvis, enhancing muscle activation and strength in the lower body.
    GlutesBeginner

  • Mountain climber

    The mountain climber is a bodyweight exercise that targets the core muscles, as well as the shoulders, arms, and legs. It combines a plank position with a running motion, providing both strength and cardiovascular benefits.
    AbsBeginner

  • Band Warm-Up Dynamic Shoulder Stretch

    The Band Warm-Up Dynamic Shoulder Stretch is designed to increase shoulder mobility and flexibility, preparing the muscles and joints for more intense physical activity. This exercise utilizes a resistance band to facilitate dynamic stretching, targeting the deltoids, rotator cuff muscles, and surrounding connective tissues.
    ChestBeginner

  • Recumbent bike

    The exercise imitates riding a bicycle while lying on your back. It engages the abdominal muscles, especially the lower part, and helps develop pelvic control and core endurance.
    AbsBeginner

  • Standing Calf Raise

    The Standing Calf Raise is an isolation exercise targeting the calf muscles, primarily the gastrocnemius and soleus. It involves lifting the heels off the ground while standing, thereby engaging the calves to elevate the body. This exercise can be performed with body weight or additional resistance using a barbell or dumbbells.
    LegsBeginner

  • Weighted Plank

    The Weighted Plank is an advanced core exercise that involves maintaining a plank position while adding extra weight to increase resistance. This exercise targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques, as well as the shoulders and lower back. It enhances core stability, strength, and endurance.
    AbsBeginner

  • Standing Air Bike

    Standing Air Bike is a standing bodyweight exercise combining alternating knee lifts with opposite-arm movement and trunk rotation. It engages the abdominal muscles and hip flexors while adding coordination and rhythmic movement to a warm-up or conditioning session.
    AbsBeginner

  • Cable Overhead Triceps Extension

    The Cable Overhead Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise primarily focuses on the long head of the triceps, promoting muscle growth and definition.
    TricepsBeginner

  • High Pulley Overhead Triceps Extension

    The High Pulley Overhead Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise is effective for building triceps strength and definition.
    TricepsBeginner

  • One-Arm Band Kneeling Lat Pulldown

    The One-Arm Band Kneeling Lat Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It involves using a resistance band to simulate the motion of a lat pulldown while in a kneeling position, allowing for unilateral training and improved muscle engagement.
    BackBeginner

  • V-Sit Crunch

    The V-Sit Crunch is a core exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves balancing on your glutes while lifting your legs and torso to form a 'V' shape, engaging the core throughout the movement.
    AbsBeginner

  • One-Arm Triceps Cable Pushdown

    The One-Arm Triceps Cable Pushdown is an isolation exercise targeting the triceps brachii muscle. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance arm symmetry.
    TricepsBeginner

  • Dumbbell Walking Lunges

    Dumbbell Walking Lunges are a loaded lunge variation that moves forward from repetition to repetition. They train the quadriceps, glutes, and hamstrings while developing unilateral strength, balance, and coordination.
    LegsBeginner

  • One-Arm Reverse Grip Triceps Cable Pushdown

    The Triceps Single Arm Cable Pushdown Reverse Grip is an isolation exercise targeting the triceps brachii, particularly emphasizing the long head. This exercise involves using a cable machine with a single handle attachment, allowing for a reverse grip that engages the triceps differently compared to traditional pushdowns.
    TricepsBeginner

  • Band Pass Through Shoulders

    The Band Pass Through Shoulders exercise is a mobility drill designed to improve shoulder flexibility and range of motion. It involves using a resistance band to guide the arms through a full overhead arc, promoting joint health and preparing the shoulders for more intense activities.
    ShouldersBeginner

  • Band Lying Leg Curl

    Band Lying Leg Curl is an isolation hamstring exercise performed lying face down with elastic resistance. It focuses on knee-flexion strength in the back of the thigh.
    LegsBeginner

  • Machine Shoulder Press

    The Machine Shoulder Press is a compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles. It is performed using a shoulder press machine, which provides stability and allows for controlled movement, making it suitable for both beginners and advanced lifters.
    ShouldersBeginner

  • Triceps Push-Up

    The Triceps Push Up is a bodyweight exercise that targets the triceps brachii muscles, along with engaging the chest, shoulders, and core. It is performed in a plank position, requiring stability and strength to effectively isolate and work the triceps.
    TricepsBeginner

  • Band Twist (horizontal)

    The Band Twist (horizontal) is an exercise that targets the oblique muscles and improves core stability. It involves rotating the torso against the resistance of a band anchored at shoulder height, promoting functional strength and rotational power.
    AbsBeginner

  • V-Up

    The V-Up is a core strengthening exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves lifting both the upper and lower body simultaneously to form a 'V' shape, engaging the core throughout the movement.
    AbsBeginner

  • Walking Lunges

    Walking lunges are a dynamic lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. This movement involves stepping forward into a lunge position and then alternating legs as you move forward. It enhances balance, coordination, and functional strength.
    LegsBeginner

  • Standing Side Lat Stretch

    The Standing Side Lat Stretch is a flexibility exercise targeting the latissimus dorsi muscles, which are located on the sides of the back. This stretch helps improve range of motion in the shoulders and upper back, and can aid in reducing muscle tightness and enhancing overall posture.
    BackBeginner