50+ exercises with descriptions, muscle groups, and difficulty levels
Place hands shoulder-width apart on floor. Lower body until chest nearly touches ground, then push back up. Keep core tight.
Hang from bar with overhand grip. Pull yourself up until chin is above the bar. Lower with control.
Stand with feet shoulder-width apart. Lower hips back and down as if sitting in a chair. Keep chest up.
Stand with feet hip-width. Hinge at hips, grip barbell. Drive through heels to stand tall. Keep back flat.
Lie on bench, grip bar slightly wider than shoulders. Lower to chest, press back up. Keep feet flat.
Stand with bar at shoulder height. Press overhead until arms are fully extended. Lower with control.
Hinge forward at hips with bar hanging. Pull bar to lower chest. Squeeze shoulder blades together.
Step forward, lowering back knee toward floor. Push back to start. Alternate legs.
Hold a push-up position on forearms. Keep body in a straight line. Engage core throughout.
Squat down, kick feet back to push-up position, do a push-up, jump feet forward, jump up with arms overhead.
Start in push-up position. Drive knees alternately toward chest rapidly.
Support yourself on parallel bars. Lower body by bending arms. Push back up to full extension.
Hold bar at hips. Hinge forward keeping legs slightly bent. Feel stretch in hamstrings. Return to standing.
Sit in leg press machine. Push platform away by extending legs. Lower with control.
Sit at machine, grip bar wide. Pull bar to upper chest. Control the return.
Stand with dumbbells at sides. Curl weights up by bending elbows. Lower slowly.
Hold dumbbell overhead with both hands. Lower behind head by bending elbows. Extend back up.
Stand on edge of step. Rise up on toes as high as possible. Lower heels below step level.
Sit with knees bent, lean back slightly. Rotate torso side to side, optionally holding a weight.
Stand before a box. Jump onto it landing softly with both feet. Step down and repeat.
Hinge at hips, swing kettlebell between legs. Drive hips forward to swing to chest height.
Lie on side, prop up on forearm. Lift hips to form straight line. Hold.
Sit with upper back against bench. Drive hips up with barbell across hips. Squeeze glutes at top.
Pull rope attachment toward face at cable machine. Squeeze shoulder blades. Return with control.
Hold heavy dumbbells at sides. Walk with upright posture for distance or time.
Lie down holding kettlebell overhead. Rise to standing while keeping weight overhead. Reverse to lie down.
Stand on one leg. Squat down on that leg with other leg extended forward. Stand back up.
Hang from pull-up bar. Raise legs to parallel or higher. Lower with control.
Hold medicine ball at chest. Squat down then explosively stand and throw ball to wall target. Catch and repeat.
Perform a lunge, then jump explosively switching legs mid-air. Land softly in opposite lunge.