Exercise library

100 moves, each with steps, a tip and a short video. Most need no equipment.

Core

• Band Roll-Up
• Dead Bug
• Dumbbell Deadlift
• Good Morning
• Heel Slides
• Heel Taps
• Hollow Hold
• Lateral Arm Pulses
• Pallof Press
• Pelvic Tilts
• Plank
• Punch & Knee
• Reverse Crunch
• Single-Leg Deadlift
• Single-Leg Stand
• Standing Side Crunch
• Suitcase Carry
• Tabletop Hundred
• Toe Taps
• Tuck L-Sit

Legs & glutes

• Band Deadlift
• Band Leg Press
• Banded Glute Bridge
• Banded Squat
• Bridge Hold
• Calf Raise
• Chair Squat
• Dumbbell Calf Raise
• Dumbbell Glute Bridge
• Fire Hydrant
• Frog Pump
• Goblet Squat
• Kettlebell Deadlift
• Lateral Band Walk
• Seated Banded Abduction
• Side-Step Squat Walk
• Standing Banded Abduction
• Standing Kickback
• Standing Side Leg Raise
• Wall Sit

Upper body

• Band Face Pull
• Band Lat Pulldown
• Band Row
• Band Straight-Arm Pulldown
• Bear Plank Hold
• Bent-Over Dumbbell Row
• Cable Curl
• Close-grip Dumbbell Press
• Door-Frame Row
• Dumbbell Kickback
• Hammer Curl
• Knee Diamond Push-up
• Prone Y Raise
• Rope Pushdown
• Single-Leg Kick
• Slow Negative Push-up
• Swan
• Table Row
• The Dart
• Towel Curl

Cardio

• Body Jab
• Box Step
• Boxer's Bounce
• Brisk March
• Butt Kicks
• Cross
• Front Toe Taps
• Heel Digs
• Jab
• Lateral Shuffle
• March in Place
• One-Two
• Overhead Reach March
• Side Step & Reach
• Stance & Guard
• Standing Hamstring Curls
• Step In, Step Out
• Step Jacks
• Step Touch
• Straight Punches

Mobility & stretching

• Arm Circles
• Chair Upper-Back Extension
• Chin Tucks
• Cross-body Arm Swings
• Leg Swings
• Lying Glute Pull
• Open Book
• Prone T Raise
• Scapular Push-up
• Seated Shoulder Squeeze
• Shoulder Pass-through
• Shoulder Rolls
• Standing Hip Circles
• Thread the Needle
• Upper Neck Stretch
• Wall Angel
• Wall Biceps Stretch
• Wall Lat Stretch
• Wrist Circles
• Wrist Flexor Stretch