Exercises: every move, with steps and demos

Push-up

Bodyweight — Chest, Shoulders, Arms

Dumbbell press

Dumbbells · Bench — Chest, Shoulders, Arms

Down-up

Bodyweight — Chest, Legs, Glutes, Core

Dumbbell floor press

Dumbbells — Chest, Shoulders, Arms

Diamond push-up

Bodyweight — Chest, Arms

Knee push-up

Bodyweight — Chest, Shoulders, Arms

Incline push-up

Bodyweight — Chest, Shoulders, Arms

Decline push-up

Bodyweight — Chest, Shoulders, Arms

Dumbbell floor fly

Dumbbells — Chest, Shoulders

Dumbbell pullover

Dumbbells — Chest, Back

Barbell bench press

Barbell · Bench — Chest, Shoulders, Arms

Barbell floor press

Barbell — Chest, Shoulders, Arms

Kettlebell floor press

Kettlebell — Chest, Shoulders, Arms

Band chest press

Bands — Chest, Shoulders, Arms

Band chest fly

Bands — Chest, Shoulders

Seated chest opener

Bodyweight — Chest, Shoulders

Plyo push-up

Bodyweight — Chest

Around the worlds

Dumbbells · Bench — Chest

Incline barbell bench press

Barbell · Bench — Chest

Decline dumbbell press

Dumbbells · Bench — Chest

Clock push-up

Bodyweight — Chest

Reverse-grip incline push-up

Bodyweight — Chest

Isometric wipers

Bodyweight — Chest

Push-up to side plank

Bodyweight — Chest

Wide push-up

Bodyweight — Chest

Decline dumbbell fly

Dumbbells · Bench — Chest

Incline dumbbell press

Dumbbells · Bench — Chest, Shoulders, Arms

Incline dumbbell fly

Dumbbells · Bench — Chest, Shoulders

Camel pose

Bodyweight — Chest, Shoulders, Legs, Back

Suspension push-up

Suspension trainer — Chest, Arms

Suspension fly

Suspension trainer — Chest, Shoulders

Medicine ball floor press throw

Medicine ball — Chest, Arms

Band row

Bands — Back, Arms

Dumbbell row

Dumbbells — Back, Arms

Kettlebell row

Kettlebell — Back, Arms

Pull-up

Pull-up bar — Back, Arms

Chin-up

Pull-up bar — Back, Arms

Barbell row

Barbell — Back, Arms

Superman hold

Bodyweight — Back, Glutes, Core

Table row

Bodyweight — Back, Arms

Bodyweight good morning

Bodyweight — Back, Glutes, Legs

Dumbbell shrug

Dumbbells — Back, Shoulders

Inverted row

Pull-up bar — Back, Arms

Seated cat-cow

Bodyweight — Back, Core

Alternating kettlebell row

Kettlebell — Back

Kettlebell renegade row

Kettlebell — Back

Barbell shrug

Barbell — Back

Bench hyperextension

Bodyweight · Bench — Back

V-bar pull-up

Bodyweight · Pull-up bar — Back

Wide-grip rear pull-up

Bodyweight · Pull-up bar — Back

Two-dumbbell row

Dumbbells — Back

Kettlebell sumo high pull

Kettlebell — Back, Glutes, Legs

Child's pose

Bodyweight — Back, Glutes

Cat stretch

Bodyweight — Back, Core

Knees to chest

Bodyweight — Back, Glutes

Seated spinal twist

Bodyweight — Back, Glutes, Core

Side-lying stretch

Bodyweight — Back, Arms

Cobra pose

Bodyweight — Back, Shoulders

Suspension row

Suspension trainer — Back, Arms

Suspension face pull

Suspension trainer — Back, Shoulders

Thoracic open book

Bodyweight — Back, Shoulders

Prone press-up

Bodyweight — Back

Standing windmill

Bodyweight — Back, Legs

Bodyweight squat

Bodyweight — Legs, Glutes, Core

Reverse lunge

Bodyweight — Legs, Glutes

Barbell squat

Barbell — Legs, Glutes, Core

Marching steps

Bodyweight — Legs, Core

Weight shift

Bodyweight — Legs, Core

Goblet squat

Kettlebell — Legs, Glutes, Core

Barbell deadlift

Barbell — Legs, Glutes, Back, Core

Band squat

Bands — Legs, Glutes

Wall sit

Bodyweight — Legs

Calf raise

Bodyweight — Legs

Split squat

Bodyweight — Legs, Glutes

Jump squat

Bodyweight — Legs, Glutes

Jumping jack

Bodyweight — Legs, Shoulders

High knees

Bodyweight — Legs, Core

Dumbbell goblet squat

Dumbbells — Legs, Glutes, Core

Dumbbell lunge

Dumbbells — Legs, Glutes

Dumbbell Bulgarian split squat

Dumbbells · Bench — Legs, Glutes

Barbell reverse lunge

Barbell — Legs, Glutes

Kettlebell deadlift

Kettlebell — Legs, Glutes, Back

Kettlebell reverse lunge

Kettlebell — Legs, Glutes

Bulgarian split squat

Bench — Legs, Glutes

Step-up

Bench — Legs, Glutes

Brush knee

Bodyweight — Legs, Core

Opening stance

Bodyweight — Legs, Core

Seated march

Bodyweight — Legs, Core

Sit to stand

Bodyweight — Legs, Glutes

90/90 hamstring

Bodyweight — Legs

All-fours quad stretch

Bodyweight — Legs

Front leg swing

Bodyweight — Legs

Prone hip circles

Bodyweight — Legs

Knee circles

Bodyweight — Legs

Standing hip circles

Bodyweight — Legs

Seated one-leg calf raise

Dumbbells — Legs

Bench jump

Bodyweight · Bench — Legs

Butt kick jump

Bodyweight — Legs

Fast skipping

Bodyweight — Legs

Tuck jump

Bodyweight — Legs

Lateral bound

Bodyweight — Legs

Rocket jump

Bodyweight — Legs

Scissors jump

Bodyweight — Legs

Single-leg butt kick

Bodyweight — Legs

Star jump

Bodyweight — Legs

Alternating kettlebell clean

Kettlebell — Legs

Band good morning

Bands — Legs

Band hip abduction

Bands — Legs

Band calf raise

Bands — Legs

Glute ham raise

Bodyweight — Legs

Side leg raise

Bodyweight — Legs

Inchworm

Bodyweight — Legs

Wall calf stretch

Bodyweight — Legs

Barbell step-up

Barbell · Bench — Legs

Repulse the monkey

Bodyweight — Legs, Shoulders, Core

Grasp the sparrow's tail

Bodyweight — Legs, Shoulders, Core

Single whip

Bodyweight — Legs, Shoulders

High pat on horse

Bodyweight — Legs, Shoulders, Core

Heel kick

Bodyweight — Legs, Glutes, Core

Snake and golden rooster

Bodyweight — Legs, Core

Fair lady shuttles

Bodyweight — Legs, Shoulders, Core

Needle at the sea bottom

Bodyweight — Legs, Back, Core

Deflect, parry and punch

Bodyweight — Legs, Arms, Core

Kettlebell single-leg deadlift

Kettlebell — Legs, Glutes, Back

Kettlebell overhead squat

Kettlebell — Legs, Shoulders

Band hip flexion

Bands — Legs

Plie dumbbell squat

Dumbbells — Legs, Glutes

Barbell front squat

Barbell — Legs, Glutes

Barbell sumo deadlift

Barbell — Legs, Glutes, Back

Jefferson squat

Barbell — Legs, Glutes

Barbell side split squat

Barbell — Legs, Glutes

Barbell hack squat

Barbell — Legs, Glutes

Groiners

Bodyweight — Legs

Iron cross stretch

Bodyweight — Legs, Back

One-arm side deadlift

Barbell — Legs, Glutes, Core

One-leg seated forward fold

Bodyweight — Legs, Back

Seated forward fold

Bodyweight — Legs, Back

Seated straddle fold

Bodyweight — Legs

Low lunge stretch

Bodyweight — Legs, Glutes

Pyramid stretch

Bodyweight — Legs

Half locust

Bodyweight — Legs, Chest, Shoulders

Standing forward fold

Bodyweight — Legs, Back

Supine hamstring stretch

Bodyweight — Legs

Side-lying quad stretch

Bodyweight — Legs

World's greatest stretch

Bodyweight — Legs, Glutes, Back

Warrior I

Bodyweight — Legs, Glutes, Shoulders

Warrior II

Bodyweight — Legs, Glutes, Shoulders

Tree pose

Bodyweight — Legs, Core

Triangle pose

Bodyweight — Legs, Core, Shoulders

Chair pose

Bodyweight — Legs, Glutes

Suspension hamstring curl

Suspension trainer — Legs, Glutes

Suspension lunge

Suspension trainer — Legs, Glutes

Suspension single-leg squat

Suspension trainer — Legs, Glutes

Medicine ball squat to press

Medicine ball — Legs, Shoulders

Medicine ball deadlift

Medicine ball — Legs, Glutes

Medicine ball lunge with twist

Medicine ball — Legs, Core

90/90 hip switch

Bodyweight — Legs, Glutes

Deep squat hold

Bodyweight — Legs, Glutes

Couch stretch

Bodyweight — Legs

Ankle rocks

Bodyweight — Legs

Glute bridge

Bodyweight — Glutes, Legs, Core

Kettlebell swing

Kettlebell — Glutes, Legs, Core

Dumbbell hip hinge

Dumbbells — Glutes, Legs, Back

Single-leg bridge

Bodyweight — Glutes, Legs, Core

Donkey kick

Bodyweight — Glutes, Legs

Barbell Romanian deadlift

Barbell — Glutes, Legs, Back

Barbell hip thrust

Barbell · Bench — Glutes, Legs

Band hip hinge

Bands — Glutes, Legs, Back

Band glute kickback

Bands — Glutes, Legs

Bench hip thrust

Bench — Glutes, Legs

Standing leg lift

Bodyweight — Glutes

Step-up knee raise

Bodyweight · Bench — Glutes

Rear leg raise

Bodyweight — Glutes, Legs

Figure-four stretch

Bodyweight — Glutes

Band monster walk

Bands — Glutes, Legs

Supine knee twist

Bodyweight — Glutes, Back

Pigeon pose

Bodyweight — Glutes, Legs

Butterfly pose

Bodyweight — Glutes, Legs

Frog stretch

Bodyweight — Glutes, Legs

Shin box rotation

Bodyweight — Glutes, Core

Seated hip opener

Bodyweight — Glutes, Legs

Seated arm reach

Bodyweight — Shoulders, Arms, Core

Dumbbell shoulder press

Dumbbells — Shoulders, Arms

Band pull-apart

Bands — Shoulders, Back

Pike push-up

Bodyweight — Shoulders, Arms, Core

Kettlebell press

Kettlebell — Shoulders, Arms, Core

Wall slide

Bodyweight — Shoulders, Back

Dumbbell lateral raise

Dumbbells — Shoulders

Dumbbell rear fly

Dumbbells — Shoulders, Back

Barbell overhead press

Barbell — Shoulders, Arms, Core

Kettlebell halo

Kettlebell — Shoulders, Core

Band face pull

Bands — Shoulders, Back

Band overhead press

Bands — Shoulders, Arms

Cloud hands

Bodyweight — Shoulders, Core, Legs

White crane

Bodyweight — Shoulders, Legs, Core

Part the mane

Bodyweight — Shoulders, Chest, Legs

Seated rear delt raise

Dumbbells — Shoulders

Seated dumbbell press

Dumbbells — Shoulders

Seated lateral raise

Dumbbells — Shoulders

Alternating delt raise

Dumbbells — Shoulders

Alternating kettlebell press

Kettlebell — Shoulders

Anti-gravity press

Barbell · Bench — Shoulders

Arnold press

Dumbbells — Shoulders

Band back fly

Bands — Shoulders

Clean and press

Barbell — Shoulders

Cuban press

Dumbbells — Shoulders

Neck hold front-back

Bodyweight — Shoulders

Neck hold sides

Bodyweight — Shoulders

Strum the lute

Bodyweight — Shoulders, Legs, Core

Strike the ears

Bodyweight — Shoulders, Arms, Legs

Fan through the back

Bodyweight — Shoulders, Legs, Core

Apparent close

Bodyweight — Shoulders, Legs, Core

Cross hands

Bodyweight — Shoulders, Legs, Core

Kettlebell thruster

Kettlebell — Shoulders, Legs, Arms

Kettlebell Turkish get-up

Kettlebell — Shoulders, Core

Kettlebell snatch

Kettlebell — Shoulders, Legs, Glutes

Band external rotation

Bands — Shoulders

Band internal rotation

Bands — Shoulders

Dumbbell upright row

Dumbbells — Shoulders, Back

Dumbbell scaption

Dumbbells — Shoulders

Upward salute

Bodyweight — Shoulders, Chest, Back

Cross-body shoulder stretch

Bodyweight — Shoulders, Arms

Downward-facing dog

Bodyweight — Shoulders, Back, Legs

Neck release

Bodyweight — Shoulders

Dumbbell curl

Dumbbells — Arms

Bench dip

Bench — Arms, Chest, Shoulders

Close-grip push-up

Bodyweight — Arms, Chest

Dumbbell tricep extension

Dumbbells — Arms

Dumbbell hammer curl

Dumbbells — Arms

Barbell curl

Barbell — Arms

Kettlebell curl

Kettlebell — Arms

Band curl

Bands — Arms

Band tricep press-down

Bands — Arms

Chair dip

Bodyweight — Arms, Chest, Shoulders

Wrist circles

Bodyweight — Arms

Seated one-arm triceps extension

Dumbbells — Arms

Seated triceps extension

Dumbbells — Arms

Seated dumbbell curl

Dumbbells — Arms

Seated inner biceps curl

Dumbbells — Arms

Seated wrist curl

Dumbbells — Arms

Alternating hammer curl

Dumbbells — Arms

Incline dumbbell curl

Dumbbells · Bench — Arms

Band skull crusher

Bands · Bench — Arms

Incline barbell curl

Barbell · Bench — Arms

Close-grip bench press

Barbell · Bench — Arms

Concentration curl

Dumbbells — Arms

Body-up

Bodyweight — Arms

Seated palms-up wrist curl

Dumbbells — Arms

Close-grip dumbbell press

Dumbbells · Bench — Arms

Dumbbell tricep kickback

Dumbbells — Arms

Tate press

Dumbbells · Bench — Arms, Chest

Kneeling forearm stretch

Bodyweight — Arms

Suspension triceps extension

Suspension trainer — Arms

Suspension biceps curl

Suspension trainer — Arms

Wrist stretch

Bodyweight — Arms

Plank

Bodyweight — Core

Dead bug

Bodyweight — Core

Hanging knee raise

Pull-up bar — Core

Side plank

Bodyweight — Core

Bird dog

Bodyweight — Core, Back, Glutes

Hollow hold

Bodyweight — Core

Lying leg raise

Bodyweight — Core

Crunch

Bodyweight — Core

Russian twist

Bodyweight — Core

Mountain climber

Bodyweight — Core, Legs

Flutter kick

Bodyweight — Core

Sit-up

Bodyweight — Core

Bear crawl

Bodyweight — Core, Shoulders, Legs

Kettlebell windmill

Kettlebell — Core, Shoulders

Kettlebell Russian twist

Kettlebell — Core

Band Pallof press

Bands — Core

Seated twist

Bodyweight — Core, Back

Seated side bend

Bodyweight — Core, Shoulders

Lower back curl

Bodyweight — Core

Stomach vacuum

Bodyweight — Core

Toe touches

Bodyweight — Core

Seated leg tucks

Bodyweight — Core

Barbell ab rollout

Barbell — Core

Three-quarter sit-up

Bodyweight — Core

Air bike

Bodyweight — Core

Heel touches

Bodyweight — Core

Bent-knee hip raise

Bodyweight — Core

Bottoms up

Bodyweight — Core

Cross-body crunch

Bodyweight — Core

Elbow to knee

Bodyweight — Core

Jackknife sit-up

Bodyweight — Core

Spider crawl

Bodyweight — Core

Cocoons

Bodyweight — Core

Butt-ups

Bodyweight — Core

Reverse crunch

Bodyweight — Core

Closing form

Bodyweight — Core, Legs

Kettlebell figure eight

Kettlebell — Core, Legs

Standing side bend

Bodyweight — Core, Back

Boat pose

Bodyweight — Core

Suspension pike

Suspension trainer — Core

Suspension knee tuck

Suspension trainer — Core

Suspension fallout

Suspension trainer — Core, Shoulders

Medicine ball slam

Medicine ball — Core, Shoulders

Medicine ball Russian twist

Medicine ball — Core

Medicine ball woodchopper

Medicine ball — Core, Shoulders

Medicine ball sit-up

Medicine ball — Core

Medicine ball toe touch

Medicine ball — Core