Strength, cardio and mobility exercises

281 exercises with a form video, by muscle group. Pick one to see how to do it and which workouts use it.

Chest

Chest exercises: presses, flyes and push-ups. Usually done with triceps or shoulders on the same day.

Back exercises: pulldowns and rows for a wider, thicker back, usually with biceps on the same day.

Shoulder (deltoid) exercises: presses and raises, for the front, side and rear of the shoulder.

Biceps exercises: curls with a barbell, dumbbells, cable and machine.

Triceps exercises: cable and dumbbell extensions and dips, for the back of the arm.

Forearm and grip exercises, which help in pulldowns, rows and lifts.

Trapezius exercises, for the upper back and neck: shrugs and upright rows.

Leg exercises: squats, leg press, leg extension, leg curl and lunges, for the quads and hamstrings.

Glute exercises: hip thrusts, abductions and squat and lunge variations.

Calf exercises, standing or seated, with body weight or a load.

Abs and core exercises: crunches, planks and variations that stabilize the trunk.

Functional exercises: whole-body movements, with body weight or equipment, that train strength and conditioning together.

Mobility and stretching exercises, done by time, to warm up and loosen the joints.

Build your workout with these exercises and log every weight.

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