Watch, read, and move.

Push-Up

A bodyweight exercise that works your chest, shoulders, triceps, and core — all at once. No equipment, no gym, just you and the floor.

A classic move for bigger, stronger arms. Great for building biceps strength and improving arm definition. The biceps curl is an isolation exercise that targets the biceps (brachii) muscle — the muscle in the front of your upper arm.

Shoulder Press

Press up, stand tall, and feel unstoppable. A compound exercise that targets your shoulders while engaging your upper body and core. Great for building strong, balanced shoulders and improving upper body strength.

Lateral Raises

Small move, big impact. Lateral raises build strong, sculpted shoulders and improve your overall upper body strength. A shoulder exercise that targets the side (medial) deltoids to create width, definition, and strong shoulders.

Skull Crushers

A powerful triceps exercise for bigger, stronger arms. Great for building triceps strength and improving arm definition. Skull crushers are an isolation exercise that targets the triceps by lowering a weight from an extended position to just above your forehead, then pressing it back up.

Renegade Row

A challenging move that builds strength, stability, and control. Great for building upper body strength, core stability, and total-body control. The renegade row is a compound exercise that combines a plank with a rowing motion to work your back, shoulders, arms, and core — all at the same time.

Tricep Dips

A bodyweight move that tones and strengthens the back of your arms using just a sturdy chair, bench, or step. Great for building upper-body strength anywhere, anytime.

Upper Body Advanced

Diamond Push-Up

A push-up variation with your hands close together in a diamond shape, shifting the work to your triceps and inner chest. A powerful step up from the standard push-up.

Upper Body Intermediate

Pike Push-Up

A push-up variation done in an inverted-V (pike) position that shifts the work onto your shoulders. A great bodyweight way to build overhead pressing strength — and a stepping stone toward handstand push-ups.

Dumbbell Row

A pulling exercise that builds a strong back and arms while improving posture. Supported on a bench, it’s one of the best moves for balancing out all the pushing and sitting we do.

Band Row

A joint-friendly pulling move using a resistance band that builds back strength and improves posture. Perfect for home workouts, travel, and anyone starting to build pulling strength.

Dumbbell Floor Press

A pressing exercise done lying on the floor with dumbbells. The floor limits your range, protecting your shoulders while still building chest, triceps, and pressing strength — great for beginners and home workouts.

Band Chest Press

A standing pressing move using a resistance band anchored behind you. It builds chest and pressing strength while challenging your core and stability — portable, joint-friendly, and perfect for home or travel.

Band Chest Fly

A chest-isolating move using a resistance band, opening and closing your arms in a wide arc. It sculpts and strengthens the chest while improving control and stability — no weights needed.

Band Face Pull

A pulling move using a resistance band aimed at your face, targeting the often-neglected muscles of your upper back and rear shoulders. One of the best moves for posture and healthy, balanced shoulders.

Rear Delt Fly

A move that isolates the back of your shoulders by lifting weights out to the sides while hinged forward. It builds balanced, healthy shoulders and improves posture by strengthening the muscles that pull you upright.

Inverted Row

A bodyweight pulling exercise where you lie under a bar and pull your chest up to it. It builds back and arm strength and is one of the best ways to work toward your first pull-up — with the difficulty easily adjustable.

Band Lat Pulldown

A pulling move using a resistance band anchored overhead that builds your lats and upper back. It improves posture and pulling strength — a joint-friendly, at-home way to train the muscles that give you a strong, capable back.

Overhead Triceps Extension

An isolation move that lifts a weight overhead and lowers it behind your head to target the triceps through a big stretch. Great for toning and strengthening the back of your arms and supporting all your pressing movements.

Core

Crunches

A classic exercise that strengthens your core, tones your midsection, and supports a strong, healthy back. Great for building core strength, improving posture, and supporting everyday movement.

Bicycle

A classic core exercise that targets your abs and improves endurance. Great for building core strength, burning calories, and improving overall athletic performance. The bicycle is a dynamic abdominal exercise that targets your entire core by combining a crunch with a twisting motion and leg movement.

V Sit

A powerful core exercise that builds strength, balance, and control. Great for building deep core strength, improving posture, and enhancing athletic performance. The V sit is a core strengthening exercise where you balance on your sit bones while lifting your legs and chest to form a 'V' shape with your body.

Twist

A simple twist for a stronger core and better athletic performance. Great for building core strength, improving rotation, and enhancing functional movement. The twist is a core exercise that targets your obliques and improves rotational strength by turning your torso side to side while maintaining a stable and engaged core.

Windshield Wipers

A killer core exercise that improves stability, mobility, and control. Great for building core strength and improving rotational control. Windshield wipers are a core stability exercise that targets your obliques and lower abs by moving your legs side to side while keeping your upper body stable.

Dead Bug

A simple but powerful exercise for core stability and control. Great for improving core strength, spinal stability, and movement control. The dead bug is a core stability exercise that helps you move your arms and legs while keeping your lower back pressed to the floor.

Leg Lifts

A simple but effective move for a stronger core and lower body. Great for building lower abs strength, core stability, and hip flexor control. Leg lifts are a bodyweight exercise that targets the lower abdominal muscles by lifting your legs while keeping your core tight and lower back controlled.

Sit-Ups

Sit-ups build core strength, improve posture, and support your everyday movements. A core exercise that targets your abs to build strength, improve stability, and support a strong, toned midsection.

Plank

Planks build core strength, improve posture, and protect your back. A core isometric exercise where you hold a push-up position on your forearms or hands while keeping your body in a straight line from head to heels.

Bird Dog

A simple move for a stronger core and a healthier spine. Great for improving core stability, balance, posture, and overall functional strength. The bird dog is a core stability exercise that challenges balance while strengthening your deep core, lower back, and glutes.

Side Plank

An isometric hold that strengthens the sides of your core (obliques) and improves balance and stability. A gentle but powerful move for a strong, supported midsection and back.

Superman Hold

A back-strengthening hold that targets the muscles along your spine, glutes, and shoulders. A gentle, equipment-free way to improve posture and balance the effects of sitting and hunching forward.

Mountain Climbers

A dynamic full-body move that combines core strength with cardio. Great for building endurance, raising your heart rate, and working your whole body — no equipment required.

Farmer Carry

A simple but powerful move: pick up a heavy weight in each hand and walk. It builds full-body strength, grip, core stability, and the kind of posture and endurance that carries into everyday life.

Hollow Hold

An isometric core hold where you lift your arms and legs while pressing your lower back into the floor. It builds deep core strength and body control — a foundational move used in gymnastics and athletic training.

Pallof Press

An anti-rotation move using a band anchored to your side. You press the band straight out and resist the pull to twist — building deep core stability that protects your spine and improves everyday strength.

Standing Core March

A gentle, low-impact move where you march in place lifting one knee at a time while bracing your core. It builds deep core strength, balance, and coordination — a joint-friendly option that works anywhere.

Shadow Boxing

A fun, full-body cardio move where you throw punches into the air, moving light on your feet. It builds endurance, coordination, and energy — no equipment, just you, some space, and a bit of attitude.

Marching High Knees

A low-impact cardio move where you march in place, driving your knees up high. It builds endurance, coordination, and core strength while raising your heart rate — a great warm-up or energizer that works anywhere.

Mobility

Downward Facing Dog

A classic full-body stretch that lengthens, strengthens, and energizes. Great for improving flexibility, building strength, and relieving tension from head to toe.

Pigeon Pose

A deep hip opener that releases tension and improves mobility. Great for releasing tight hips and glutes, improving flexibility, and supporting better posture and overall well-being.

Child's Pose

A gentle stretch that calms the mind, releases tension, and restores your body. Child's Pose is a resting yoga stretch that lengthens the spine and opens the hips — a position that helps your body reset and recharge. Great for improving flexibility, relieving stress, and supporting recovery and overall well-being.

Neck Mobility

Simple movements for a healthy, mobile neck and less everyday tension. Great for reducing neck stiffness, improving range of motion, and supporting better posture and overall well-being. Good neck mobility helps reduce tension headaches, improves posture, increases focus and comfort, and supports overall spine health.

Wall Angels

Wall Angels are a shoulder mobility exercise performed against a wall. They help improve shoulder flexibility, posture, and upper back activation. Great for opening the chest, improving shoulder range of motion, and enhancing posture.

Lunge Hip Flexor Stretch

The lunge hip flexor stretch targets the hip flexors (front of your hip) to improve flexibility and reduce tightness from sitting, running, or workouts. Great for reducing lower back pain, improving hip mobility, and enhancing athletic performance.

Thoracic Rotation

Thoracic Rotation is a mobility exercise that targets your mid-back (thoracic spine) by rotating your torso side to side. It helps improve spinal mobility, reduce stiffness, and enhance posture and movement quality. Great for improving thoracic mobility, reducing upper back stiffness, and enhancing posture and performance.

Open Book

Open Book is a thoracic mobility exercise where you rotate your upper body to open your chest and improve spinal rotation and flexibility. It helps reduce upper back tightness and supports better posture and movement. Great for improving upper back mobility, reducing stiffness, and enhancing posture and movement.

Shoulder Dislocations

A simple movement for healthy, mobile shoulders and a strong upper body. Great for improving shoulder mobility, posture, and range of motion. Shoulder dislocations are a mobility exercise that uses a dowel (or band) to take your shoulders through a full range of motion.

Thread the Needle

A deep stretch that releases tension in your upper back and shoulders. Great for improving thoracic mobility, relieving upper back tightness, and enhancing overall flexibility and posture. Thread the Needle targets your thoracic spine and shoulders by rotating your torso and reaching one arm under the other.

Cat Cow

A gentle flow that improves spine mobility, reduces stress, and strengthens your core. Great for improving flexibility, posture, and balance while relieving tension in your back and neck. Cat Cow is a gentle yoga movement that flows between an arched (Cow) and rounded (Cat) spine.

Doorway Chest Opener Stretch

A simple stretch for more open shoulders and less tightness. Great for posture, tight chest muscles, and shoulder mobility. The doorway chest opener stretch gently opens your chest muscles and shoulders and improves posture by stretching tight pecs.

Arm Circles

A simple warm-up move that loosens your shoulders, improves upper-body mobility, and gets blood flowing before a workout. Perfect for prepping your body and protecting your shoulders.

World's Greatest Stretch

A flowing, full-body stretch that opens your hips, lengthens your spine, and mobilises your whole body in one powerful sequence. The perfect warm-up to move better and feel loose before any workout.

Hip Circles

A simple warm-up move that loosens your hips, improves joint mobility, and supports smoother everyday movement. Perfect for waking up your hips before a workout or easing stiffness from sitting.

Single-Leg Balance

A simple but powerful move: stand on one leg and hold. It builds balance, coordination, and lower-body control that carries into everyday movement and protects against falls and ankle rolls.

Scapular Push-Up

A small but powerful move done in a push-up position where you squeeze and spread your shoulder blades without bending your elbows. It builds shoulder stability and control by strengthening the serratus — key for healthy shoulders and better push-ups.

Lower Body

Side Leg Raise

A simple exercise that strengthens your hips and glutes, improves stability, and supports daily movement. Great for building strong hips and glutes, improving balance, and supporting better posture and core stability.

Squats

Build strength, boost confidence, and feel amazing. A fundamental movement that strengthens your lower body, improves mobility, and supports everyday activities.

Lunges

Lunges build strength, improve balance, and shape your legs and glutes — one powerful step at a time. A lower body exercise that strengthens your legs, glutes, and core while improving balance and stability.

Fire Hydrants

A simple move that builds strong, stable hips and a stronger lower body. Great for strengthening your glutes, improving hip stability, and supporting a strong, balanced lower body. Fire hydrants are a bodyweight exercise that targets your glutes by lifting one knee out to the side while in a tabletop position.

Donkey Kicks

A powerful lower body exercise that targets and builds your glutes. Great for strengthening, toning, and activating your glutes and hamstrings. Donkey kicks are a glute activation exercise that targets your glutes and hamstrings by lifting your leg back and up while on all fours.

Glute Bridge

A foundational move that fires up your glutes, supports your lower back, and rebuilds the hip strength that sitting all day quietly takes away. No equipment — just you and the floor.

Lower Body Intermediate

Romanian Deadlift

A hip-hinge movement that builds strong glutes and hamstrings while teaching you to bend and lift safely. Done with dumbbells or a barbell, it protects your lower back by training the pattern you use every day.

Reverse Lunges

A joint-friendly lunge variation where you step back instead of forward — easier on the knees, great for balance, and a powerful builder of single-leg strength for everyday movement.

Calf Raises

A simple move that strengthens your calves, supports your ankles, and improves balance and stability. Great for everyday movement, walking, and protecting against ankle strain.

Step-Up

A simple, functional move that builds lower-body strength and everyday stability by stepping up onto a bench, box, or sturdy step. Great for legs, glutes, and balance — one leg at a time.

Lower Body Intermediate

Bulgarian Split Squat

A single-leg squat with your back foot elevated on a bench or step. It builds serious leg and glute strength, balance, and stability — one rep, one leg at a time.

Dumbbell Deadlift

A beginner-friendly deadlift using dumbbells that builds glutes, hamstrings, and lower-back strength while teaching the safe hip-hinge you use to lift anything off the floor.

Hamstring Walkouts

A bodyweight move where you hold a glute bridge and walk your heels out and back in. It builds hamstring and glute strength and posterior-chain stability — one step at a time, no equipment needed.

Banded Lateral Walk

A glute-activating move where you step side to side against a resistance band above your knees. It builds glute and hip strength, improves stability, and supports better lower-body control — a favourite for warm-ups and knee health.

Lower Body Intermediate

Dumbbell Squat to Press

A powerful full-body move that combines a squat with an overhead press. It builds leg and shoulder strength and coordination in one efficient movement — a real bang-for-your-buck exercise.