training

Step Mill

Step Mill is an effective machine for both cardio and strength training, resembling walking up stairs. It primarily activates leg muscles such as quads, hamstrings, glutes, and calves while increasing...

Incline Push-Up

Incline Push-Up is a modified version of the classic push-up, where the hands are placed on an elevated surface, such as a bench, box, or bar. This exercise primarily targets...

Turkish Get-Up

Turkish Get-Up is a unique full-body exercise that combines strength, stability, flexibility, and coordination. The exercise involves rising from a lying position while holding a weight overhead and then repeating...

Pendlay Row

Pendlay Row is an excellent strength exercise that focuses on building muscle strength in the upper back, including the lats, rhomboids, and trapezius. Each repetition starts from the floor, which...

Rope Climb

Rope Climb is a powerful full-body exercise that trains both the upper body, core, and legs. The exercise is an excellent way to strengthen grip, back, shoulders, and especially core...

Spider Crawl

Spider Crawl is a full-body exercise that strengthens the core, shoulders, and legs. The exercise requires control and flexibility while challenging your strength. This exercise is ideal for improving both...

Landmine Press

Landmine Press is a fantastic exercise that focuses on both shoulders and core. By pressing a barbell that is anchored in a landmine base, you can work on stability and...

Jefferson Squat

Jefferson Squat is a versatile squat variation that trains multiple muscle groups in both the lower body and core. The exercise primarily activates the quadriceps, glutes, and hamstrings, but also...

Sled Push

Sled Push is an excellent exercise that activates the entire lower body as well as the core. This exercise particularly strengthens the legs and glutes, while also challenging your cardiovascular...

V-Up

V-Up is an excellent bodyweight exercise that targets the upper and lower abdominal muscles as well as the hip flexors. This exercise challenges your core strength, coordination, and flexibility. The...

Box Jump

Box Jump is an explosive plyometric exercise that trains both strength and power in the lower body. This exercise primarily activates the quads, glutes, hamstrings, and calves, but it also...

Shrugs

Dumbbell Shrugs is an isolation exercise that primarily trains the trapezius muscle, which helps stabilize the shoulders and neck. The exercise is simple but very effective for building strength in...

Arnold Press

Arnold Press is an effective shoulder exercise that was popularized by Arnold Schwarzenegger. The exercise primarily targets the anterior and lateral deltoids but also engages the trapezius and rotator cuff,...

Hack Squat

Hack Squat is a machine-based exercise that primarily targets your quadriceps but also engages the glutes and hamstrings. It is a great way to build strength and muscle mass in...

Sumo Deadlift

Sumo Deadlift is a powerful exercise that primarily works the legs and lower body, including hamstrings, glutes, quads, and back muscles. This variation of the classic deadlift involves a wider...

Hanging Leg Raise

Hanging Leg Raise is an excellent exercise that particularly focuses on strengthening the lower abdominal muscles. The exercise requires grip strength and body control, making it ideal for those looking...

Smith Machine Squat

Smith Machine Squat is an effective exercise for strengthening the legs and glutes, as the machine helps with stability, making it ideal for both beginners and experienced users. The exercise...

Bulgarian Split Squat

Bulgarian Split Squat is one of the best exercises to strengthen your legs and glutes, especially because it activates multiple muscle groups at once, including quads, hamstrings, and glutes. This...

Donkey Calf Raise

Donkey Calf Raise is an excellent exercise for strengthening your calf muscles, particularly the gastrocnemius and soleus. This exercise helps improve muscle size and definition and can be performed with...

Wall Sit

Wall Sit is an effective static exercise that intensively works your thighs, glutes, and core. It can be performed anywhere, requires no equipment, and is a fantastic way to strengthen...

Mountain Climbers

Mountain Climbers is a fantastic body weight exercise that combines cardio and core training. The exercise is perfect for improving fitness, burning calories, and strengthening the abdominal muscles while also...

Chest Press

Today we dive into the Chest Press, a fundamental strength training exercise that primarily targets the chest muscles (pectoralis major), but also activates the shoulders and triceps. The Chest Press...

Hip Thrust

Hip Thrust is an extremely effective exercise that focuses on strengthening the gluteus muscles (butt muscles). It's a fantastic exercise for building both strength and muscle mass in the hips...

Leg Curl

Leg Curl is an effective isolation exercise that targets the hamstrings. This muscle group plays a central role in many movements, including running and jumping, and it is essential to...

Leg Extension

Leg Extension is an isolation exercise that primarily targets the quadriceps muscles located on the front of the thighs. This exercise is particularly useful for strengthening and shaping the thighs...

Barbell Row

Barbell Row is one of the most effective exercises for strengthening the back and building muscle mass. This compound exercise targets the major muscles in the back, including the latissimus...

T-Bar Row

T-Bar Row is a fantastic strength training exercise that primarily targets the back muscles, especially the latissimus dorsi, trapezius, and the rear part of the shoulders. The exercise also enhances...

Cable Tricep Pushdown

Cable tricep pushdowns are an effective exercise to strengthen triceps, especially the triceps brachii, which is crucial for upper body strength and definition. This exercise is popular because it isolates...

Seated Row

The seated row is an effective exercise for strengthening the back muscles, especially the latissimus dorsi, trapezius, and rhomboids. This exercise helps build a strong and stable back and is...

Calf Raise

Calf raises are a simple but effective exercise to strengthen the calf muscles, especially the gastrocnemius and soleus. These muscles are essential for ankle stability, jumping, and running, and calf...

Romanian Deadlift

The Romanian Deadlift (RDL) is an exercise that primarily targets the hamstrings, glutes, and lower back. This exercise is fantastic for building strength in the lower body and improving hip...

Incline Dumbbell Press

The incline dumbbell press is an effective exercise that targets the upper chest, shoulders, and triceps. The exercise focuses on isolating the upper part of the chest muscles by performing...

Ab Rollout

Ab rollout is an excellent exercise to train the rectus abdominis (the straight abdominal muscles), transversus abdominis (the deep abdominal muscles), as well as stabilize the back and shoulders. The...

Leg Press

Leg press is a fantastic exercise for training quadriceps, glutes, and hamstrings. The exercise is excellent for building strength in the lower body and improving muscle power in the legs....

Cable Rows

Cable rows are an excellent exercise for strengthening the back muscles, especially the latissimus dorsi, trapezius, and rhomboid muscles. The exercise helps improve both the strength and thickness of the...

Tricep dips

Tricep dips are an effective exercise to build strength in the triceps, the muscles on the back of the upper arm. The exercise requires only a bench, chair, or stable...

Lat Pulldown

Lat Pulldown is one of the best exercises for building strength in your back, particularly in the latissimus dorsi, the large muscles on either side of your back. The exercise...

Leg raises

Leg raises are an effective exercise for strengthening the core, especially the lower abdominal muscles. It is simple to perform and requires no equipment, making it ideal for both beginners...

Bench press

Bench press is a popular exercise for upper body strength training, particularly targeting the chest muscles, shoulders, and triceps. The exercise is important for building muscle mass and strength and...

Deadlift

Deadlift is one of the most powerful strength training exercises, working with multiple major muscle groups. It specifically targets the hamstrings, glutes, back, and forearms. The exercise not only improves...

Pull up

Pull-ups are a classic exercise that strengthens the upper body, especially the back, shoulders, and biceps. By using your own body weight, pull-ups are an effective exercise to build muscle...

Squats

Squats are a fundamental and incredibly effective exercise that strengthens several major muscle groups, including quadriceps, gluteus, and hamstrings. This functional movement improves both strength and stability in the lower...

Broad Jumps

Broad Jumps is a powerful plyometric exercise that trains explosiveness and strength in the legs. This exercise primarily works the quadriceps, gluteus, and hamstrings, while also improving your balance and...

Squat to Jump

Squat to Jump is a fantastic explosive exercise that strengthens both your leg muscles and your cardiovascular fitness. The exercise combines a traditional squat with a jump, making it an...

Dumbbell Step-Up

The dumbbell step-up is an excellent exercise to strengthen the **leg muscles**, especially the **quadriceps, hamstrings**, and **glutes**. It also improves balance and stability. The exercise is functional and helps...

Dumbbell Deadlift

Dumbbell deadlift is a fundamental strength exercise that targets the **hamstrings, glutes, lower back**, and **core**. It helps build functional strength that can be transferred to daily activities and is...

Dumbbell Fly

Dumbbell fly is an effective exercise that targets the **chest muscles** (pectoralis major), especially the outer parts of the chest. The exercise helps build strength and definition in the chest...

Banded Standing Tricep Extensions

Banded standing tricep extensions are an excellent exercise to activate and strengthen your triceps. The resistance band provides constant tension, which increases intensity and helps improve muscle tone. The exercise...

Banded Glute Bridge

Banded glute bridges are an effective exercise to target and strengthen your glutes and hip flexors. By adding a resistance band, the exercise is intensified, which helps activate the muscles...

Banded Pull-Apart

Banded pull-aparts are a simple yet effective exercise that strengthens the upper back, shoulders, and trapezius. The exercise is particularly useful for improving your posture and stability in the shoulders,...