# RepXP AI Workout Routine Reference

> This file contains everything you need to generate workout routines compatible with RepXP,
> the workout tracker for iPhone and Apple Watch. No additional context is required.
> Last updated: August 2026.
> Source: https://repxp.app
> App Store: https://apps.apple.com/app/id6760101740
> Requires: RepXP version 1.3.0 or later
> The Exercise Slug column is optional: it is used by RepXP 2.6.0+, and older versions simply
> ignore it and match on the exercise name.

## What is RepXP?

RepXP is a workout tracker for iPhone and Apple Watch built for serious lifters. It supports
strength, cardio, and flexibility exercises with automatic progressive overload. Users can
import AI generated workout routines as CSV files directly into the app.

## How to Use This File

When a user asks you to create a workout routine for RepXP (or any workout routine they want
to import into a tracker), act as a personal fitness coach.

**Conversation style:** Ask questions ONE AT A TIME. Wait for the user's answer before asking
the next question. Keep it conversational and natural, like a real coach would. Do not dump
all questions at once. You MUST end your response immediately after asking a single question.
NEVER ask a second question in the same message. You may combine closely related questions
(e.g., days per week and time per session) if it feels natural, but never ask more than two
things at once.

**Information to gather (one question per message):**
1. Fitness goals (build muscle, gain strength, lose weight, improve general fitness, etc.)
2. Training experience level (beginner, intermediate, advanced)
3. How many days per week they can train and how much time per session
4. Any injuries, limitations, or exercises they want to avoid
5. Exercise preferences or specific muscle groups they want to focus on
6. Age and gender (for appropriate exercise selection and volume)
7. Available equipment (if not specified, assume a fully equipped gym)
8. Preferred weight unit (kg or lbs) and distance unit (km or miles)

**Important:** Do NOT generate the CSV until you have gathered all the information above.
Once you have everything, ask the user: "I have everything I need. Ready for your routine?"
Only generate the CSV after they confirm.

**Volume calibration:** This is critical. Match the routine to the user's stated session duration
and training frequency. A typical 50 to 60 minute strength session needs 7 to 9 exercises.
Do NOT generate short routines with only 4 to 5 exercises unless the user explicitly asks for
a quick workout. Before outputting the CSV, state the estimated duration per workout so the
user can confirm it matches their expectations.

Use this information to create the best possible routine tailored to them. Then output the
routine as a CSV using the exact format described below. The user can paste the CSV directly
into RepXP's "AI Assisted Routine" flow.

**Important:** When you are ready to output the routine, wrap the CSV in a code block
(```csv) so the user can easily copy it with one click. After the code block, include the
import instructions so the user knows how to get the routine into RepXP.

## Progression System

RepXP supports automatic progressive overload. When enabled, the app tracks performance and
suggests increases over time.

### Strength Progression
Define a rep range (min and max) and a weight increment. The user starts at the minimum reps.
Each progression period, if they hit their target, reps increase by 1. When they reach the max
reps, weight increases by the increment and reps reset to the minimum.
Example: Rep range 8 to 12, weight increment 2.5 kg. User does 8, 9, 10, 11, 12 reps across
periods. At 12, weight goes up by 2.5 kg and reps reset to 8.

### Cardio Progression
Choose a metric (duration, calories, or distance) and an increment. Each progression period,
the target increases by the increment.
Example: Duration metric, increment 2 min. User starts at 20 min, next period is 22 min.

### Progression Periods
Options: week, 2weeks, 3weeks, month.
Beginners benefit from longer periods (2weeks or month). Advanced lifters can use weekly.

## CSV Output Format

Generate a CSV with these exact column headers (first row must be the headers):

```
Workout Name,Day,Exercise Name,Exercise Slug,Category,Sets,Reps,Weight,Per Arm,Duration Minutes,Calorie Goal,Distance Goal,Per Side,Break Between Sets,Break Between Exercises,Progression Enabled,Progression Period,Rep Range Min,Rep Range Max,Weight Increment,Cardio Progression Metric,Cardio Increment,Superset Group
```

### Column Descriptions

| Column | Values | Notes |
|--------|--------|-------|
| Workout Name | string | Groups rows into workouts |
| Day | Monday through Sunday, or empty | Scheduled day. Empty means no specific day |
| Exercise Name | Exact name from catalog below | Shown to the user; matching uses the slug |
| Exercise Slug | Exact slug from catalog below | The app matches on this; copy character for character |
| Category | strength, cardio, or flexibility | |
| Sets | integer | For strength and flexibility |
| Reps | integer | For strength only |
| Weight | number | In kg or lbs (ask user). Use 0 for bodyweight |
| Per Arm | yes or no | For unilateral dumbbell exercises |
| Duration Minutes | integer | Minutes for cardio. SECONDS for flexibility hold time |
| Calorie Goal | integer | Cardio only |
| Distance Goal | number | Cardio only, in km or miles |
| Per Side | yes or no | Flexibility exercises done on each side |
| Break Between Sets | integer (seconds) | Rest time between sets. Only set on FIRST row of each workout. Leave empty on other rows. Leave empty to use app default. |
| Break Between Exercises | integer (seconds) | Rest time between exercises. Only set on FIRST row of each workout. Leave empty on other rows. Leave empty to use app default. |
| Progression Enabled | yes or no | |
| Progression Period | week, 2weeks, 3weeks, or month | Only if progression enabled |
| Rep Range Min | integer | Strength progression: lower bound |
| Rep Range Max | integer | Strength progression: upper bound |
| Weight Increment | number | Weight to add at max reps |
| Cardio Progression Metric | duration, calories, or distance | Cardio progression only |
| Cardio Increment | number | Amount to increase per period |
| Superset Group | A, B, C, etc. or empty | Same letter in same workout = superset. ONLY use if the user explicitly asks for supersets. Default: leave empty for all exercises. |

CRITICAL: Use a hyphen (-) for fields that don't apply to the exercise category. Do NOT leave cells
empty between commas. Every data row MUST have exactly 23 columns (22 commas). Count your commas
before outputting.

### Example CSV

This example shows 2 workouts designed for approximately 50 to 60 minutes each. Note that the Superset Group column is - because supersets were not requested. Break times are set on the first row of each workout only (Push Day: 90s between sets, 120s between exercises; Pull Day: 120s between sets, 180s between exercises). Every unused field uses a hyphen (-), never left empty.

```
Workout Name,Day,Exercise Name,Exercise Slug,Category,Sets,Reps,Weight,Per Arm,Duration Minutes,Calorie Goal,Distance Goal,Per Side,Break Between Sets,Break Between Exercises,Progression Enabled,Progression Period,Rep Range Min,Rep Range Max,Weight Increment,Cardio Progression Metric,Cardio Increment,Superset Group
Push Day,Monday,Bench Press – Barbell,bench-press-barbell,strength,4,8,60,-,-,-,-,-,90,120,yes,week,8,12,2.5,-,-,-
Push Day,Monday,Incline Bench Press – Dumbbell,incline-bench-press-dumbbell,strength,3,10,20,yes,-,-,-,-,-,-,yes,week,10,12,2,-,-,-
Push Day,Monday,Standing Chest Fly – Cable,standing-chest-fly-cable,strength,3,12,15,-,-,-,-,-,-,-,no,-,-,-,-,-,-,-
Push Day,Monday,Shoulder Press – Dumbbell,standing-shoulder-press-dumbbell,strength,3,10,16,yes,-,-,-,-,-,-,yes,2weeks,10,12,2,-,-,-
Push Day,Monday,Lateral Raise – Dumbbell,lateral-raise-dumbbell,strength,3,15,8,yes,-,-,-,-,-,-,no,-,-,-,-,-,-,-
Push Day,Monday,Tricep Pushdown – Cable With Rope,tricep-pushdown-cable-with-rope,strength,3,12,20,-,-,-,-,-,-,-,yes,2weeks,12,15,2.5,-,-,-
Push Day,Monday,Overhead Tricep Extension – Cable With Rope,overhead-tricep-extension-cable-with-rope,strength,3,12,15,-,-,-,-,-,-,-,no,-,-,-,-,-,-,-
Pull Day,Wednesday,Deadlift – Barbell,deadlift-barbell,strength,4,5,80,-,-,-,-,-,120,180,yes,week,5,8,5,-,-,-
Pull Day,Wednesday,Pull-Up,pull-up,strength,3,8,0,-,-,-,-,-,-,-,yes,2weeks,8,12,-,-,-,-
Pull Day,Wednesday,Row – Barbell,row-barbell,strength,4,8,50,-,-,-,-,-,-,-,yes,week,8,10,2.5,-,-,-
Pull Day,Wednesday,Pronated Grip Lat Pulldown,pronated-grip-lat-pulldown,strength,3,10,40,-,-,-,-,-,-,-,no,-,-,-,-,-,-,-
Pull Day,Wednesday,Face Pull,face-pull,strength,3,15,12,-,-,-,-,-,-,-,no,-,-,-,-,-,-,-
Pull Day,Wednesday,Curl – Barbell,curl-barbell,strength,3,10,25,-,-,-,-,-,-,-,yes,2weeks,10,12,2.5,-,-,-
Pull Day,Wednesday,Hammer Curl – Dumbbell,hammer-curl-dumbbell,strength,3,12,10,yes,-,-,-,-,-,-,no,-,-,-,-,-,-,-
Pull Day,Wednesday,Bike,bike,cardio,-,-,-,-,10,100,-,-,-,-,yes,week,-,-,-,duration,2,-
```

### Rules

1. Use ONLY exercises from the catalog below. Every entry is listed as "slug | name": the slug is a short lowercase hyphenated ID such as pronated-grip-lat-pulldown, the name is the display name such as "Pronated Grip Lat Pulldown". Put the slug in the Exercise Slug column and the name in the Exercise Name column. Never invent or modify a slug.
2. Output the CSV inside a code block (```csv) so the user can easily copy it with one click.
3. Do not include any other text inside the code block, only the CSV data with headers.
4. The slug is what the app matches on, so copy it from the catalog character for character. Slugs are lowercase and case sensitive. The Exercise Name column is display only, so it is fine to write it in the user's own language when the conversation is not in English, as long as the slug is exact. Use a hyphen (-) in the Exercise Slug column only if you genuinely have no slug for that exercise; the app then falls back to matching by name, which only works for English names.
5. Include appropriate progression settings based on user experience and goals.
6. Order exercises logically: compounds first, isolation later, cardio/flexibility at end.
7. Do NOT include supersets or tri-sets unless the user explicitly asks for them. Ask during the conversation if they want supersets. If they say no or don't mention it, set the Superset Group column to - for ALL exercises. Never silently add supersets.
8. Each workout MUST fill the user's stated session duration. A typical 50 to 60 minute session needs 7 to 9 exercises. Do NOT generate short routines with only 4 to 5 exercises unless the user explicitly asks for a quick workout.
9. Before outputting the CSV, state the estimated duration per workout so the user can confirm.
10. After the CSV code block, include the import instructions from the section below.
11. COLUMN ALIGNMENT IS CRITICAL. Use a hyphen (-) for every unused field. Never leave a cell empty between commas. Every data row must have exactly 23 columns (22 commas), matching the header. Verify the column count of each row before outputting.

## Import Instructions for the User

After you output the CSV, include these step by step instructions so the user knows how to get the routine into RepXP. Adapt the wording naturally to your conversation, but cover these steps:

1. Copy the entire CSV output above.
2. Download RepXP from the App Store if you don't have it: https://apps.apple.com/app/id6760101740
3. Open RepXP and tap the + button at the top of the Workouts tab.
4. Select "AI Assisted Routine" from the menu.
5. Tap "I Have the CSV Ready" to skip to the import step.
6. Paste the CSV into the text field, or tap "Import CSV File" and select the downloaded file.
7. Tap "Parse & Review".
8. Review the workouts, adjust sets, reps, or weights if needed, and resolve any unmatched exercises.
9. Tap "Create Workouts".

That's it! Your new routine will appear in the Workouts tab, ready to use.

If you also produced an Instant Import Link (see the next section), tell the user they can simply tap
that link on their iPhone to skip straight to the import review screen, no copy-paste needed. The CSV
above still works as a backup.

## Instant Import Link (optional, only if you can run code)

On top of the CSV, you can give the user a single tappable link that loads the whole routine into
RepXP with one tap, no copy-paste. This requires you to run code (for example a Python tool) because
the routine is compressed and encoded. If you cannot run code, skip this section and just give the
CSV.

The link looks like: https://repxp.app/s/<code>

Opening it on an iPhone with RepXP 2.1.0 or newer installed opens the app straight into the import
review screen with the routine loaded. Always keep the CSV code block as a backup, in case the link
is very long or the user is on an older version. Use the SAME exercise slugs, names, sets, reps,
weights, and progression values as the CSV so the link and the CSV describe the same routine.

### JSON payload (short keys)

Build a JSON object describing the routine, using exactly these keys. Omit any key whose value does
not apply (leave it out entirely, do NOT use "-", that hyphen convention is only for the CSV).

Top level:
- v  : format version, always the integer 1
- n  : routine name (string, optional)
- w  : array of workout objects

Workout object:
- n  : workout name (string)
- d  : scheduled day as an integer, 1 = Sunday, 2 = Monday, ... 7 = Saturday (optional)
- bs : break between sets, in seconds (integer, optional)
- be : break between exercises, in seconds (integer, optional)
- e  : array of exercise objects

Exercise object:
- n  : exercise name, EXACT match from the catalog (string)
- sl : exercise slug from the catalog, copied character for character (string, optional but
       strongly preferred). RepXP 2.6.0+ matches on the slug and falls back to the name; older
       versions ignore this key. Omit it for custom exercises and warmups, which have no slug.
- c  : category code, "s" strength, "c" cardio, "f" flexibility
- s  : sets (integer, optional)
- r  : reps (integer, optional)
- w  : weight (number, optional)
- pa : per arm, boolean true (optional, omit if not per-arm)
- dm : duration minutes for cardio, or hold time in seconds for flexibility (integer, optional)
- cg : calorie goal (integer, optional)
- dg : distance goal (number, optional)
- ps : per side, boolean true (optional, omit if not per-side)
- sg : superset group label "A", "B", ... (string, optional, omit if none)
- p  : progression object (optional, include only when progression is enabled)

Progression object (p):
- pp : period, one of "week", "twoWeeks", "threeWeeks", "month"
- rm : rep range min (integer, strength)
- rx : rep range max (integer, strength)
- wi : weight increment (number, strength)
- cm : cardio metric, one of "duration", "calories", "distance" (cardio)
- ci : cardio increment (number, cardio)

Note: the period values here are "twoWeeks" and "threeWeeks" (not "2weeks"/"3weeks" like the CSV).

### Encoding steps

1. Serialize the JSON to UTF-8 (compact form is fine).
2. Compress it with raw DEFLATE (zlib with no header/checksum, window bits -15). This matches the
   app exactly. A plain zlib.compress() will NOT work because it adds a zlib header.
3. Base64url-encode the compressed bytes: standard base64, then replace "+" with "-" and "/" with
   "_", and strip any "=" padding.
4. Prefix with https://repxp.app/s/ to form the final link.

### Ready-to-run Python

    import json, zlib, base64

    payload = {
        "v": 1,
        "n": "My Routine",
        "w": [
            {
                "n": "Push Day", "d": 2, "bs": 90, "be": 120,
                "e": [
                    {"n": "Bench Press – Barbell", "sl": "bench-press-barbell",
                     "c": "s", "s": 4, "r": 8, "w": 60,
                     "p": {"pp": "week", "rm": 8, "rx": 12, "wi": 2.5}},
                    {"n": "Lateral Raise – Dumbbell", "sl": "lateral-raise-dumbbell",
                     "c": "s", "s": 3, "r": 15, "w": 8, "pa": True}
                ]
            }
        ]
    }

    raw = json.dumps(payload, separators=(",", ":")).encode("utf-8")
    co = zlib.compressobj(9, zlib.DEFLATED, -15)   # -15 = raw DEFLATE, matches the app
    compressed = co.compress(raw) + co.flush()
    code = base64.urlsafe_b64encode(compressed).decode("ascii").rstrip("=")
    print("https://repxp.app/s/" + code)

Present the link on its own line, for example:

    Tap to import into RepXP: https://repxp.app/s/<code>

## Exercise Catalog

Each line is: slug | name | muscles and equipment. The slug is the exercise ID the app matches on,
so copy it into the Exercise Slug column exactly as written. The name goes in the Exercise Name
column and is only shown to the user.

### Strength Exercises (349)

- alternating-arnold-press-dumbbell | Alternating Arnold Press – Dumbbell | Muscles: shoulder - front, shoulder - side | Required: Dumbbell
- alternating-rope-wave | Alternating Rope Wave | Muscles: bicep, forearm - inner, forearm - outer, shoulder - back, shoulder - front, shoulder - side, trap
- alternating-side-lunge-pull-plate | Alternating Side Lunge Pull – Plate | Muscles: glute, quad, thigh - inner | Optional: Yoga Mat
- alternating-single-arm-dead-clean-to-push-press-kettlebell | Alternating Single-Arm Dead Clean to Push Press – Kettlebell | Muscles: glute, quad, shoulder - front | Required: Kettlebell
- alternating-tall-kneeling-arnold-press-hand-weights | Alternating Tall Kneeling Arnold Press – Hand Weights | Muscles: shoulder - front, shoulder - side
- alternating-z-press-double-kettlebell | Alternating Z Press – Double Kettlebell | Muscles: shoulder - front, shoulder - side | Required: Kettlebell
- archer-push-up-rings | Archer Push Up – Rings | Muscles: chest, tricep
- arnold-press | Arnold Press | Muscles: shoulder - back, shoulder - side
- around-the-world-kettlebell | Around the World – Kettlebell | Muscles: oblique | Required: Kettlebell
- back-extension | Back Extension | Muscles: glute, hamstring, lower back
- bar-hang | Bar Hang | Muscles: forearm - inner, forearm - outer
- behind-the-neck-press-barbell | Behind the Neck Press – Barbell | Muscles: shoulder - front, shoulder - side | Required: Barbell
- bench-press-barbell | Bench Press – Barbell | Muscles: chest, shoulder - front | Required: Barbell, Flat Bench
- bench-press-dumbbell | Bench Press – Dumbbell | Muscles: chest, shoulder - front | Required: Dumbbell, Flat Bench
- bench-press-machine | Bench Press – Machine | Muscles: chest, shoulder - front, tricep
- bench-press-smith-machine | Bench Press – Smith Machine | Muscles: chest, shoulder - front | Required: Smith Machine
- bicycle-crunch | Bicycle Crunch | Muscles: abdominal, oblique | Optional: Yoga Mat
- block-snatch | Block Snatch | Muscles: glute, lower back, quad, thigh - inner
- bottoms-up-seesaw-overhead-press-kettlebell | Bottoms Up Seesaw Overhead Press – Kettlebell | Muscles: shoulder - front, shoulder - side | Required: Kettlebell
- box-step-up | Box Step-Up | Muscles: glute, quad
- bulgarian-split-squat | Bulgarian Split Squat | Muscles: glute, quad, thigh - inner
- burpee | Burpee | Muscles: chest, glute, quad, shoulder - front
- burpee-bosu | Burpee – BOSU | Muscles: chest, glute, quad, shoulder - front, shoulder - side
- cable-curl-bar | Cable Curl – Bar | Muscles: bicep | Required: Cable Machine
- cable-curl-rope | Cable Curl – Rope | Muscles: bicep | Required: Cable Machine
- cable-pull-through | Cable Pull Through | Muscles: glute, hamstring, lower back | Required: Cable Machine
- calf-raise-barbell | Calf Raise – Barbell | Muscles: calf | Required: Barbell
- calf-raise-leg-press-machine | Calf Raise – Leg Press Machine | Muscles: calf | Required: Calf Raise Machine, Leg Press Machine
- calf-raise-machine | Calf Raise – Machine | Muscles: calf | Required: Calf Raise Machine
- chest-fly-dumbbell | Chest Fly – Dumbbell | Muscles: chest | Required: Dumbbell
- chest-fly-machine | Chest Fly – Machine | Muscles: chest | Required: Chest Fly Machine
- chest-press-cable | Chest Press – Cable | Muscles: chest | Required: Cable Machine
- chest-press-machine | Chest Press – Machine | Muscles: chest, shoulder - front | Required: Chest Press Machine
- chin-up | Chin-Up | Muscles: lat | Required: Pull-Up Bar
- clean | Clean | Muscles: glute, lower back, quad, thigh - inner
- clean-and-jerk | Clean and Jerk | Muscles: glute, lower back, quad, shoulder - front, thigh - inner
- close-grip-seated-row | Close Grip Seated Row | Muscles: lat, shoulder - back, trap | Required: Rowing Machine
- close-grip-bench-press | Close-Grip Bench Press | Muscles: tricep
- close-grip-feet-up-bench-press-barbell | Close-Grip Feet-Up Bench Press – Barbell | Muscles: tricep | Required: Barbell, Flat Bench
- close-grip-incline-bench-press-dumbbell | Close-Grip Incline Bench Press – Dumbbell | Muscles: chest, tricep | Required: Dumbbell, Flat Bench, Incline Bench
- close-grip-push-up | Close-Grip Push-Up | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- concentration-curl | Concentration Curl | Muscles: bicep
- copenhagen-plank-with-leg-lift | Copenhagen Plank with Leg Lift | Muscles: oblique, thigh - inner | Optional: Yoga Mat
- crunch | Crunch | Muscles: abdominal | Optional: Yoga Mat
- crunch-cable | Crunch – Cable | Muscles: abdominal | Required: Cable Machine
- crunch-machine | Crunch – Machine | Muscles: abdominal | Required: Ab Crunch Machine
- crush-grip-curl-dumbbell | Crush Grip Curl – Dumbbell | Muscles: bicep | Required: Dumbbell
- curl-barbell | Curl – Barbell | Muscles: bicep | Required: Barbell
- curl-bodyweight | Curl – Bodyweight | Muscles: bicep, lat
- curl-dumbbell | Curl – Dumbbell | Muscles: bicep | Required: Dumbbell
- curl-machine | Curl – Machine | Muscles: bicep | Required: Bicep Curl Machine
- dead-bug | Dead Bug | Muscles: abdominal
- deadlift-barbell | Deadlift – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- deadlift-dumbbell | Deadlift – Dumbbell | Muscles: glute, hamstring, lower back | Required: Dumbbell
- deadlift-fat-bar | Deadlift – Fat Bar | Muscles: forearm - inner, forearm - outer, glute, hamstring, lower back
- deadlift-trap-bar-high-handles | Deadlift – Trap Bar High Handles | Muscles: glute, hamstring, lower back | Required: Trap Bar
- deadlift-trap-bar-low-handles | Deadlift – Trap Bar Low Handles | Muscles: glute, hamstring, lower back | Required: Trap Bar
- decline-bench-press-barbell | Decline Bench Press – Barbell | Muscles: chest | Required: Barbell, Decline Bench, Flat Bench
- decline-bench-press-dumbbell | Decline Bench Press – Dumbbell | Muscles: chest, shoulder - front | Required: Decline Bench, Dumbbell, Flat Bench
- decline-bench-press-machine | Decline Bench Press – Machine | Muscles: chest, shoulder - front, tricep | Required: Decline Bench
- decline-sit-up | Decline Sit-Up | Muscles: abdominal | Optional: Yoga Mat
- deficit-deadlift | Deficit Deadlift | Muscles: glute, hamstring, lower back
- dip-bar | Dip – Bar | Muscles: chest, tricep | Required: Dip Station
- dip-bench | Dip – Bench | Muscles: tricep | Required: Flat Bench
- drinking-bird-row-band | Drinking Bird Row – Band | Muscles: lat, lower back, trap | Required: Rowing Machine
- eccentric-bicep-curl-machine | Eccentric Bicep Curl – Machine | Muscles: bicep | Required: Bicep Curl Machine
- eccentric-chest-press | Eccentric Chest Press | Muscles: chest
- eccentric-heel-drop | Eccentric Heel Drop | Muscles: calf
- eccentric-leg-extension | Eccentric Leg Extension | Muscles: quad | Required: Leg Extension Machine
- external-shoulder-rotation-band | External Shoulder Rotation – Band | Muscles: rotator cuff - back
- external-shoulder-rotation-cable | External Shoulder Rotation – Cable | Muscles: rotator cuff - back | Required: Cable Machine
- face-pull | Face Pull | Muscles: rotator cuff - back, trap, shoulder - back
- farmers-walk | Farmers Walk | Muscles: forearm - inner, glute, oblique, trap
- feet-elevated-bulgarian-row-ring | Feet-Elevated Bulgarian Row – Ring | Muscles: bicep, lat | Required: Rowing Machine
- feet-elevated-oblique-crunch-stability-ball | Feet-Elevated Oblique Crunch – Stability Ball | Muscles: oblique | Required: Stability Ball
- feet-up-bench-press-barbell | Feet-Up Bench Press – Barbell | Muscles: chest, shoulder - front | Required: Barbell, Flat Bench
- fire-hydrants | Fire Hydrants | Muscles: glute, thigh - outer
- floor-back-extension | Floor Back Extension | Muscles: lower back
- floor-press-dumbbell | Floor Press – Dumbbell | Muscles: chest, shoulder - front | Required: Dumbbell
- flutter-kick | Flutter Kick | Muscles: abdominal
- forearm-plank-knee-to-elbow | Forearm Plank Knee to Elbow | Muscles: abdominal, oblique | Optional: Yoga Mat
- forearm-roll-up-barbell | Forearm Roll-Up – Barbell | Muscles: forearm - inner, forearm - outer | Required: Barbell
- forearm-twist-dumbbell | Forearm Twist – Dumbbell | Muscles: forearm - inner, forearm - outer | Required: Dumbbell
- frog-pumps | Frog Pumps | Muscles: glute
- front-hold-plate | Front Hold – Plate | Muscles: shoulder - front
- front-rack-curtsy-lunge-barbell | Front Rack Curtsy Lunge – Barbell | Muscles: glute, quad, thigh - inner, thigh - outer | Required: Barbell
- front-rack-knee-over-toe-split-squat-dumbbell | Front Rack Knee Over Toe Split Squat – Dumbbell | Muscles: glute, hamstring, quad | Required: Dumbbell
- front-rack-low-switch-cossack-squat-kettlebell | Front Rack Low Switch Cossack Squat – Kettlebell | Muscles: glute, quad, thigh - inner | Required: Kettlebell
- front-rack-march-kettlebell | Front Rack March – Kettlebell | Muscles: abdominal, shoulder - front | Required: Kettlebell
- front-raise-barbell | Front Raise – Barbell | Muscles: shoulder - front | Required: Barbell
- front-raise-dumbbell | Front Raise – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- front-squat | Front Squat | Muscles: glute, lower back, quad, thigh - inner
- glute-bridge | Glute Bridge | Muscles: glute, hamstring
- glute-kickback-machine | Glute Kickback – Machine | Muscles: glute | Required: Glute Kickback Machine
- goblet-squat | Goblet Squat | Muscles: glute, quad, thigh - inner
- good-morning | Good Morning | Muscles: glute, hamstring, lower back
- gripper | Gripper | Muscles: forearm - inner | Required: Hand Gripper
- hack-squat-barbell | Hack Squat – Barbell | Muscles: quad | Required: Barbell
- hack-squat-landmine | Hack Squat – Landmine | Muscles: glute, quad, thigh - inner
- hack-squat-machine | Hack Squat – Machine | Muscles: glute, quad, thigh - inner | Required: Hack Squat Machine
- half-air-squat | Half Air Squat | Muscles: glute, quad, thigh - inner
- hammer-curl-cable-with-rope | Hammer Curl – Cable With Rope | Muscles: bicep | Required: Cable Machine
- hammer-curl-dumbbell | Hammer Curl – Dumbbell | Muscles: bicep | Required: Dumbbell
- hand-release-push-up | Hand-Release Push-Up | Muscles: chest, tricep | Optional: Yoga Mat
- hang-clean | Hang Clean | Muscles: glute, lower back, quad, thigh - inner
- hang-power-clean | Hang Power Clean | Muscles: glute, lower back
- hang-power-clean-and-jerk | Hang Power Clean and Jerk | Muscles: glute, lower back, shoulder - front
- hang-power-snatch | Hang Power Snatch | Muscles: glute, lower back, quad, thigh - inner
- hang-snatch | Hang Snatch | Muscles: glute, lower back, quad, thigh - inner
- hanging-knee-raise | Hanging Knee Raise | Muscles: abdominal, forearm - inner, forearm - outer
- hanging-leg-raise | Hanging Leg Raise | Muscles: abdominal, forearm - inner, forearm - outer
- hanging-side-to-side-knee-drive | Hanging Side-To-Side Knee Drive | Muscles: abdominal, bicep, lat, oblique
- high-to-low-wood-chop-cable | High to Low Wood Chop – Cable | Muscles: oblique | Required: Cable Machine
- hip-abduction-band | Hip Abduction – Band | Muscles: thigh - outer
- hip-abduction-machine | Hip Abduction – Machine | Muscles: thigh - outer | Required: Hip Abduction Machine
- hip-adduction-machine | Hip Adduction – Machine | Muscles: thigh - inner | Required: Hip Adduction Machine
- hip-hinge-band | Hip Hinge – Band | Muscles: glute, hamstring
- hip-thrust-band | Hip Thrust – Band | Muscles: glute
- hip-thrust-barbell | Hip Thrust – Barbell | Muscles: glute | Required: Barbell
- hip-thrust-machine | Hip Thrust – Machine | Muscles: glute | Required: Hip Thrust Machine
- horizontal-external-shoulder-rotation-dumbbell | Horizontal External Shoulder Rotation – Dumbbell | Muscles: rotator cuff - back | Required: Dumbbell
- horizontal-internal-shoulder-rotation-dumbbell | Horizontal Internal Shoulder Rotation – Dumbbell | Muscles: rotator cuff - front | Required: Dumbbell
- horizontal-wood-chop-band | Horizontal Wood Chop – Band | Muscles: oblique
- horizontal-wood-chop-cable | Horizontal Wood Chop – Cable | Muscles: oblique | Required: Cable Machine
- horn-grip-bicep-curl-kettlebell | Horn Grip Bicep Curl – Kettlebell | Muscles: bicep | Required: Kettlebell
- in-out-rope-wave | In-Out Rope Wave | Muscles: bicep, forearm - inner, forearm - outer, shoulder - back, shoulder - front, shoulder - side, trap
- incline-bench-press-barbell | Incline Bench Press – Barbell | Muscles: chest, shoulder - front | Required: Barbell, Incline Bench
- incline-bench-press-dumbbell | Incline Bench Press – Dumbbell | Muscles: chest, shoulder - front | Required: Dumbbell, Flat Bench, Incline Bench
- incline-bench-press-machine | Incline Bench Press – Machine | Muscles: chest, shoulder - front, tricep | Required: Incline Bench
- incline-bench-press-smith-machine | Incline Bench Press – Smith Machine | Muscles: chest, shoulder - front | Required: Incline Bench, Smith Machine
- incline-curl-dumbbell | Incline Curl – Dumbbell | Muscles: bicep | Required: Dumbbell
- incline-hex-press-dumbbell | Incline Hex Press – Dumbbell | Muscles: chest, shoulder - front | Required: Dumbbell
- incline-push-up | Incline Push-Up | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- internal-shoulder-rotation-band | Internal Shoulder Rotation – Band | Muscles: rotator cuff - front
- internal-shoulder-rotation-cable | Internal Shoulder Rotation – Cable | Muscles: rotator cuff - front | Required: Cable Machine
- inverted-row | Inverted Row | Muscles: lat, shoulder - back, trap | Required: Rowing Machine
- isometric-pull-up-hold | Isometric Pull-Up Hold | Muscles: forearm - inner, forearm - outer, lat, shoulder - back, trap | Required: Pull-Up Bar
- jump-squat-bodyweight | Jump Squat – Bodyweight | Muscles: calf, glute, hamstring, quad
- kettlebell-swing | Kettlebell Swing | Muscles: glute, lower back | Required: Kettlebell
- kickstand-squat-kettlebell | Kickstand Squat – Kettlebell | Muscles: glute, hamstring, lower back, quad | Required: Kettlebell
- kneeling-ab-wheel-roll-out | Kneeling Ab Wheel Roll-Out | Muscles: abdominal | Required: Ab Wheel
- kneeling-cuban-rotation-barbell | Kneeling Cuban Rotation – Barbell | Muscles: rotator cuff - back, rotator cuff - front | Required: Barbell
- kneeling-incline-push-up | Kneeling Incline Push-Up | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- kneeling-pallof-press | Kneeling Pallof Press | Muscles: abdominal, oblique
- kneeling-push-up | Kneeling Push-Up | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- kneeling-side-plank | Kneeling Side Plank | Muscles: oblique | Optional: Yoga Mat
- landmine-rotation | Landmine Rotation | Muscles: abdominal, oblique
- lateral-lunge-dumbbell | Lateral Lunge – Dumbbell | Muscles: glute, quad, thigh - inner, thigh - outer | Required: Dumbbell
- lateral-raise-dumbbell | Lateral Raise – Dumbbell | Muscles: shoulder - side | Required: Dumbbell
- lateral-raise-machine | Lateral Raise – Machine | Muscles: shoulder - side | Required: Lateral Raise Machine
- lateral-walk-band | Lateral Walk – Band | Muscles: glute, thigh - outer
- leg-extension | Leg Extension | Muscles: quad | Required: Leg Extension Machine
- leg-press-machine | Leg Press – Machine | Muscles: glute, quad, thigh - inner | Required: Leg Press Machine
- low-chest-fly-cable | Low Chest Fly – Cable | Muscles: chest | Required: Cable Machine
- lu-raise-dumbbell | Lu Raise – Dumbbell | Muscles: shoulder - front, shoulder - side | Required: Dumbbell
- lunge-barbell | Lunge – Barbell | Muscles: glute, quad, thigh - inner | Required: Barbell
- lunge-bodyweight | Lunge – Bodyweight | Muscles: glute, quad, thigh - inner | Optional: Yoga Mat
- lunge-dumbbell | Lunge – Dumbbell | Muscles: glute, quad, thigh - inner | Required: Dumbbell
- lying-external-shoulder-rotation-dumbbell | Lying External Shoulder Rotation – Dumbbell | Muscles: rotator cuff - back | Required: Dumbbell
- lying-hamstring-bridge | Lying Hamstring Bridge | Muscles: glute, hamstring
- lying-internal-shoulder-rotation-dumbbell | Lying Internal Shoulder Rotation – Dumbbell | Muscles: rotator cuff - front | Required: Dumbbell
- lying-leg-curl | Lying Leg Curl | Muscles: hamstring | Required: Leg Curl Machine
- lying-leg-raise | Lying Leg Raise | Muscles: abdominal
- lying-windshield-wiper | Lying Windshield Wiper | Muscles: oblique
- lying-windshield-wiper-with-bent-knees | Lying Windshield Wiper with Bent Knees | Muscles: oblique
- meadows-row | Meadows Row | Muscles: lat, trap, shoulder - back | Required: Rowing Machine
- monkey-row | Monkey Row | Muscles: shoulder - side | Required: Rowing Machine
- monster-walk-band | Monster Walk – Band | Muscles: glute, thigh - outer
- mountain-climbers | Mountain Climbers | Muscles: abdominal
- mountain-climbers-bosu | Mountain Climbers – BOSU | Muscles: abdominal
- nordic-hamstring-curl | Nordic Hamstring Curl | Muscles: hamstring
- oblique-crunch | Oblique Crunch | Muscles: oblique | Optional: Yoga Mat
- oblique-sit-up | Oblique Sit-Up | Muscles: oblique | Optional: Yoga Mat
- one-arm-row-lunge-band | One-Arm Row Lunge – Band | Muscles: glute, lat, trap, quad | Required: Rowing Machine
- one-handed-bayesian-curl-cable | One-Handed Bayesian Curl – Cable | Muscles: bicep | Required: Cable Machine
- one-handed-chest-press-dumbbell | One-Handed Chest Press – Dumbbell | Muscles: chest | Required: Dumbbell
- one-handed-cross-body-curl | One-Handed Cross-Body Curl | Muscles: bicep
- one-handed-hammer-curl-dumbbell | One-Handed Hammer Curl – Dumbbell | Muscles: bicep | Required: Dumbbell
- one-handed-hammer-isometric-hold-dumbbell | One-Handed Hammer Isometric Hold – Dumbbell | Muscles: bicep | Required: Dumbbell
- one-handed-high-cable-row | One-Handed High-Cable Row | Muscles: lat | Required: Cable Machine, Rowing Machine
- one-handed-lat-pulldown | One-Handed Lat Pulldown | Muscles: lat | Required: Lat Pulldown Machine
- one-handed-lateral-raise-cable | One-Handed Lateral Raise – Cable | Muscles: shoulder - side | Required: Cable Machine
- one-handed-leaning-lateral-raise-dumbbell | One-Handed Leaning Lateral Raise – Dumbbell | Muscles: shoulder - side | Required: Dumbbell
- one-handed-overhead-contralateral-step-up-dumbbell | One-Handed Overhead Contralateral Step-Up – Dumbbell | Muscles: glute, quad | Required: Dumbbell
- one-handed-overhead-tricep-extension-dumbbell | One-Handed Overhead Tricep Extension – Dumbbell | Muscles: tricep | Required: Dumbbell
- one-handed-plank | One-Handed Plank | Muscles: abdominal, shoulder - front | Optional: Yoga Mat
- one-handed-plate-pinch | One-Handed Plate Pinch | Muscles: forearm - inner
- one-handed-plate-wrist-curl | One-Handed Plate Wrist Curl | Muscles: forearm - inner
- one-handed-row-dumbbell | One-Handed Row – Dumbbell | Muscles: lat, shoulder - back, trap | Required: Dumbbell
- one-handed-shoulder-press-landmine | One-Handed Shoulder Press – Landmine | Muscles: chest, shoulder - front, shoulder - side, tricep
- one-handed-standing-chest-fly-band | One-Handed Standing Chest Fly – Band | Muscles: chest
- one-handed-standing-chest-fly-cable | One-Handed Standing Chest Fly – Cable | Muscles: chest, shoulder - front | Required: Cable Machine
- one-handed-suitcase-walking-lunge-dumbbell | One-Handed Suitcase Walking Lunge – Dumbbell | Muscles: glute, hamstring, quad | Required: Dumbbell
- one-handed-tricep-pushdown-cable | One-Handed Tricep Pushdown – Cable | Muscles: tricep | Required: Cable Machine
- one-handed-wrist-curl-dumbbell | One-Handed Wrist Curl – Dumbbell | Muscles: forearm - inner | Required: Dumbbell
- one-handed-wrist-extension-dumbbell | One-Handed Wrist Extension – Dumbbell | Muscles: forearm - outer | Required: Dumbbell
- one-leg-front-foot-elevated-split-squat-dumbbell | One-Leg Front Foot Elevated Split Squat – Dumbbell | Muscles: glute, quad | Required: Dumbbell
- one-leg-kneeling-bottoms-up-hold-kettlebell | One-Leg Kneeling Bottoms-Up Hold – Kettlebell | Muscles: shoulder - front | Required: Kettlebell
- one-leg-lying-heel-slide | One-Leg Lying Heel Slide | Muscles: hamstring
- one-leg-prone-hip-extension | One-Leg Prone Hip Extension | Muscles: glute, hamstring
- one-legged-balance | One-Legged Balance | Muscles: calf
- one-legged-glute-bridge | One-Legged Glute Bridge | Muscles: glute, hamstring
- one-legged-hip-thrust | One-Legged Hip Thrust | Muscles: glute
- overhead-tricep-extension-barbell | Overhead Tricep Extension – Barbell | Muscles: tricep | Required: Barbell
- overhead-tricep-extension-bodyweight | Overhead Tricep Extension – Bodyweight | Muscles: tricep
- overhead-tricep-extension-cable-with-rope | Overhead Tricep Extension – Cable With Rope | Muscles: tricep | Required: Cable Machine
- overhead-tricep-extension-machine | Overhead Tricep Extension – Machine | Muscles: tricep | Required: Tricep Extension Machine
- pallof-press | Pallof Press | Muscles: abdominal, oblique
- pause-deadlift-barbell | Pause Deadlift – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- pause-squat-barbell | Pause Squat – Barbell | Muscles: glute, lower back, quad, thigh - inner | Required: Barbell
- pec-deck | Pec Deck | Muscles: chest
- pendlay-row | Pendlay Row | Muscles: lat, shoulder - back, trap | Required: Rowing Machine
- perfect-hang | Perfect Hang | Muscles: forearm - inner, forearm - outer, lat
- plank | Plank | Muscles: abdominal, lower back | Optional: Yoga Mat
- plank-bosu | Plank - BOSU | Muscles: abdominal, lower back | Optional: Yoga Mat
- plank-pull-through | Plank Pull Through | Muscles: abdominal, shoulder - front | Optional: Yoga Mat
- plate-front-raise | Plate Front Raise | Muscles: shoulder - front
- power-clean | Power Clean | Muscles: glute, hamstring, quad, trap
- power-clean-and-press | Power Clean and Press | Muscles: glute, lower back, shoulder - front, thigh - inner
- power-jerk | Power Jerk | Muscles: shoulder - front
- power-snatch | Power Snatch | Muscles: glute, lower back, quad, thigh - inner
- preacher-curl-barbell | Preacher Curl – Barbell | Muscles: bicep | Required: Barbell, Preacher Bench
- preacher-curl-dumbbell | Preacher Curl – Dumbbell | Muscles: bicep | Required: Dumbbell, Preacher Bench
- prisoner-squat-bodyweight | Prisoner Squat – Bodyweight | Muscles: glute, quad, thigh - inner
- pronated-grip-lat-pulldown | Pronated Grip Lat Pulldown | Muscles: lat | Required: Lat Pulldown Machine
- prone-incline-front-raise-dumbbell | Prone Incline Front Raise – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- pull-apart-band | Pull-Apart – Band | Muscles: rotator cuff - back, shoulder - back
- pull-up | Pull-Up | Muscles: lat | Required: Pull-Up Bar | Optional: Resistance Bands
- pullover-barbell | Pullover – Barbell | Muscles: chest, lat, tricep | Required: Barbell
- pullover-dumbbell | Pullover – Dumbbell | Muscles: chest, lat, tricep | Required: Dumbbell
- push-press-barbell | Push Press – Barbell | Muscles: shoulder - front | Required: Barbell
- push-press-dumbbell | Push Press – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- push-up | Push-Up | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- push-up-against-wall | Push-Up Against Wall | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- push-up-feet-in-rings | Push-Up – Feet in Rings | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- push-up-hands-in-rings | Push-Up – Hands in Rings | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- push-up-medicine-ball | Push-Up – Medicine Ball | Muscles: chest, shoulder - front, tricep | Required: Medicine Ball
- quadruped-hip-extension | Quadruped Hip Extension | Muscles: glute, hamstring
- rack-pull | Rack Pull | Muscles: glute, hamstring, lower back | Required: Power Rack | Optional: Barbell
- rear-delt-row-barbell | Rear Delt Row – Barbell | Muscles: shoulder - back, trap | Required: Barbell
- rear-delt-row-cable | Rear Delt Row – Cable | Muscles: shoulder - back, trap | Required: Cable Machine
- rear-delt-row-dumbbell | Rear Delt Row – Dumbbell | Muscles: shoulder - back, trap | Required: Dumbbell
- rebound-external-rotation-band | Rebound External Rotation – Band | Muscles: rotator cuff - back
- reverse-curl-barbell | Reverse Curl – Barbell | Muscles: forearm - outer | Required: Barbell
- reverse-fly-dumbbell | Reverse Fly – Dumbbell | Muscles: rotator cuff - back, shoulder - back | Required: Dumbbell
- reverse-fly-machine | Reverse Fly – Machine | Muscles: rotator cuff - back, shoulder - back | Required: Reverse Fly Machine
- roll-up | Roll-Up | Muscles: abdominal
- rolling-push-up-medicine-ball | Rolling Push-Up – Medicine Ball | Muscles: chest, shoulder - front, tricep | Required: Medicine Ball
- romanian-deadlift-barbell | Romanian Deadlift – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- romanian-deadlift-dumbbell | Romanian Deadlift – Dumbbell | Muscles: glute, hamstring, lower back | Required: Dumbbell
- rope-wave | Rope Wave | Muscles: bicep, forearm - inner, forearm - outer, shoulder - back, shoulder - front, shoulder - side, trap
- rotational-slam-medicine-ball | Rotational Slam – Medicine Ball | Muscles: abdominal, lat, oblique, shoulder - front | Required: Medicine Ball
- rotational-throw-medicine-ball | Rotational Throw – Medicine Ball | Muscles: oblique | Required: Medicine Ball, Rowing Machine
- row-barbell | Row – Barbell | Muscles: lat, shoulder - back, trap | Required: Barbell
- row-dumbbell | Row – Dumbbell | Muscles: lat, shoulder - back, trap | Required: Dumbbell
- row-t-bar | Row – T-Bar | Muscles: lat, shoulder - back, trap | Required: Rowing Machine
- runners-5 | Runner's 5 | Muscles: calf, glute, hamstring, quad
- seated-calf-raise | Seated Calf Raise | Muscles: calf
- seated-good-morning-barbell | Seated Good Morning – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- seated-half-good-morning-band | Seated Half Good Morning – Band | Muscles: glute, lower back
- seated-incline-front-raise-dumbbell | Seated Incline Front Raise – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- seated-leg-curl | Seated Leg Curl | Muscles: hamstring | Required: Leg Curl Machine
- seated-oblique-twist | Seated Oblique Twist | Muscles: oblique
- seated-one-handed-row-cable | Seated One-Handed Row – Cable | Muscles: lat, shoulder - back, trap | Required: Cable Machine
- seated-rotational-slam-medicine-ball | Seated Rotational Slam – Medicine Ball | Muscles: abdominal, oblique | Required: Medicine Ball
- seated-row-machine | Seated Row – Machine | Muscles: lat, shoulder - back, trap | Required: Rowing Machine, Seated Row Machine
- seated-overhead-press-barbell | Seated Shoulder Press – Barbell | Muscles: shoulder - front | Required: Barbell
- seated-shoulder-press-dumbbell | Seated Shoulder Press – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- seated-shoulder-press-smith-machine | Seated Shoulder Press – Smith Machine | Muscles: shoulder - front | Required: Shoulder Press Machine, Smith Machine
- seated-snatch-grip-behind-the-neck-press | Seated Snatch Grip Behind the Neck Press | Muscles: shoulder - front, shoulder - side
- shallow-lunge-bodyweight | Shallow Lunge – Bodyweight | Muscles: glute, quad, thigh - inner | Optional: Yoga Mat
- standing-shoulder-press-barbell | Shoulder Press – Barbell | Muscles: shoulder - front | Required: Barbell
- standing-shoulder-press-dumbbell | Shoulder Press – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- shoulder-press-machine | Shoulder Press – Machine | Muscles: shoulder - front | Required: Shoulder Press Machine
- shrug-trap-bar | Shrug –  Trap Bar | Muscles: trap | Required: Trap Bar
- shrug-barbell | Shrug – Barbell | Muscles: trap | Required: Barbell
- shrug-dumbbell | Shrug – Dumbbell | Muscles: trap | Required: Dumbbell
- side-kicks-band | Side Kicks – Band | Muscles: thigh - outer
- side-plank | Side Plank | Muscles: oblique | Optional: Yoga Mat
- side-lying-clamshell | Side-Lying Clamshell | Muscles: thigh - outer
- single-arm-half-kneeling-high-row-cable | Single Arm Half Kneeling High Row – Cable | Muscles: lat | Required: Cable Machine
- single-arm-bottoms-up-overhead-press-kettlebell | Single-Arm Bottoms-Up Overhead Press – Kettlebell | Muscles: shoulder - front | Required: Kettlebell
- single-arm-bulgarian-split-squat-dumbbell | Single-Arm Bulgarian Split Squat – Dumbbell | Muscles: glute, hamstring, quad | Required: Dumbbell
- single-arm-front-rack-contralateral-walking-lunge-kettlebell | Single-Arm Front Rack Contralateral Walking Lunge – Kettlebell | Muscles: glute, quad | Required: Kettlebell
- single-arm-front-rack-walking-lunge-dumbbell | Single-Arm Front Rack Walking Lunge – Dumbbell | Muscles: glute, quad | Required: Dumbbell
- single-arm-hang-bar | Single-Arm Hang – Bar | Muscles: forearm - inner, forearm - outer
- single-arm-hang-rings | Single-Arm Hang – Rings | Muscles: forearm - inner, forearm - outer, lat
- single-arm-thruster-landmine | Single-Arm Thruster – Landmine | Muscles: glute, quad, shoulder - front
- single-leg-romanian-deadlift-jump | Single-Leg Romanian Deadlift Jump | Muscles: calf, glute, hamstring, quad
- single-leg-romanian-deadlift-dumbbell | Single-Leg Romanian Deadlift – Dumbbell | Muscles: calf, glute, hamstring, lower back | Required: Dumbbell
- single-leg-romanian-deadlift-landmine | Single-Leg Romanian Deadlift – Landmine | Muscles: glute, hamstring
- single-leg-tuck-up | Single-Leg Tuck-Up | Muscles: abdominal, oblique
- single-leg-v-up | Single-Leg V-Up | Muscles: abdominal, oblique
- sit-up | Sit-Up | Muscles: abdominal | Optional: Yoga Mat
- skull-crusher-barbell | Skull Crusher – Barbell | Muscles: tricep | Required: Barbell
- skull-crusher-cable-with-rope | Skull Crusher – Cable with Rope | Muscles: tricep | Required: Cable Machine
- skull-crusher-dumbbell | Skull Crusher – Dumbbell | Muscles: tricep | Required: Dumbbell
- slam-medicine-ball | Slam – Medicine Ball | Muscles: abdominal, lat, oblique, shoulder - front | Required: Medicine Ball
- sled-pull | Sled Pull | Muscles: calf, glute, hamstring, quad
- sled-push | Sled Push | Muscles: calf, glute, hamstring, quad
- snatch | Snatch | Muscles: glute, lower back, quad, thigh - inner
- snatch-grip-deadlift | Snatch Grip Deadlift | Muscles: glute, hamstring, lower back
- split-jerk | Split Jerk | Muscles: shoulder - front
- split-squat-barbell | Split Squat – Barbell | Muscles: glute, hamstring, quad | Required: Barbell
- squat-jerk | Squat Jerk | Muscles: glute, lower back, quad, shoulder - front, thigh - inner
- squat-bosu | Squat – BOSU | Muscles: glute, quad
- squat-barbell | Squat – Barbell | Muscles: glute, lower back, quad, thigh - inner | Required: Barbell | Optional: Squat Rack, Power Rack
- squat-belt | Squat – Belt | Muscles: glute, quad, thigh - inner
- squat-bodyweight | Squat – Bodyweight | Muscles: glute, quad, thigh - inner
- squat-box | Squat – Box | Muscles: glute, lower back, quad, thigh - inner
- squat-dumbbell | Squat – Dumbbell | Muscles: glute, lower back, quad, thigh - inner | Required: Dumbbell
- squat-landmine | Squat – Landmine | Muscles: glute, quad, thigh - inner
- squat-smith-machine | Squat – Smith Machine | Muscles: glute, lower back, quad, thigh - inner | Required: Smith Machine
- stability-ball-pullover-dumbbell | Stability Ball Pullover – Dumbbell | Muscles: chest, lat, tricep | Required: Dumbbell, Stability Ball
- standing-bicycle-crunch | Standing Bicycle Crunch | Muscles: abdominal, oblique | Optional: Yoga Mat
- standing-cable-leg-curl | Standing Cable Leg Curl | Muscles: hamstring | Required: Cable Machine, Leg Curl Machine
- standing-chest-fly-cable | Standing Chest Fly – Cable | Muscles: chest | Required: Cable Machine
- standing-clamshell | Standing Clamshell | Muscles: glute, thigh - outer
- standing-external-shoulder-rotation-dumbbell | Standing External Shoulder Rotation – Dumbbell | Muscles: rotator cuff - back | Required: Dumbbell
- standing-glute-kickback-machine | Standing Glute Kickback – Machine | Muscles: glute | Required: Glute Kickback Machine
- standing-snatch-grip-behind-the-neck-press | Standing Snatch Grip Behind the Neck Press | Muscles: shoulder - front, shoulder - side
- step-up | Step-Up | Muscles: glute, quad
- stiff-legged-deadlift-barbell | Stiff-Legged Deadlift – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- straight-arm-lat-pulldown | Straight Arm Lat Pulldown | Muscles: lat | Required: Lat Pulldown Machine
- sumo-deadlift-barbell | Sumo Deadlift – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- sumo-squat-barbell | Sumo Squat – Barbell | Muscles: glute, hamstring, quad, thigh - inner | Required: Barbell
- sumo-squat-dumbbell | Sumo Squat – Dumbbell | Muscles: glute, hamstring, quad, thigh - inner | Required: Dumbbell
- supinated-grip-lat-pulldown | Supinated Grip Lat Pulldown | Muscles: lat | Required: Lat Pulldown Machine
- swing-and-high-pull-double-kettlebell | Swing and High Pull – Double Kettlebell | Muscles: glute, lower back, shoulder - back, shoulder - front, trap | Required: Kettlebell
- thumbs-up-lateral-raise-dumbbell | Thumbs-Up Lateral Raise – Dumbbell | Muscles: rotator cuff - back, shoulder - side | Required: Dumbbell
- tire-flip | Tire Flip | Muscles: glute, lower back, quad, thigh - inner
- torso-rotation-machine | Torso Rotation Machine | Muscles: oblique | Required: Torso Rotation Machine
- towel-pull-up | Towel Pull-Up | Muscles: forearm - inner, lat | Required: Pull-Up Bar
- tricep-pushdown-cable-with-bar | Tricep Pushdown – Cable With Bar | Muscles: tricep | Required: Cable Machine
- tricep-pushdown-cable-with-rope | Tricep Pushdown – Cable With Rope | Muscles: tricep | Required: Cable Machine
- twist-cable | Twist – Cable | Muscles: oblique | Required: Cable Machine
- underhand-grip-inverted-row | Underhand Grip Inverted Row | Muscles: lat, shoulder - back, trap | Required: Rowing Machine
- upright-downward-internal-rotation-cable | Upright Downward Internal Rotation – Cable | Muscles: rotator cuff - front | Required: Cable Machine
- upright-row-barbell | Upright Row – Barbell | Muscles: shoulder - side | Required: Barbell
- upright-upward-external-rotation-cable | Upright Upward External Rotation – Cable | Muscles: rotator cuff - back | Required: Cable Machine
- v-up | V-Up | Muscles: abdominal
- walking-lunge-barbell | Walking Lunge – Barbell | Muscles: glute, quad, thigh - inner | Required: Barbell
- wide-grip-seated-row-cable | Wide Grip Seated Row – Cable | Muscles: lat, shoulder - back, trap | Required: Cable Machine
- wrist-curl-behind-the-back-barbell | Wrist Curl Behind the Back – Barbell | Muscles: forearm - inner | Required: Barbell
- wrist-curl-barbell | Wrist Curl – Barbell | Muscles: forearm - inner | Required: Barbell
- wrist-extension-barbell | Wrist Extension – Barbell | Muscles: forearm - outer | Required: Barbell
- z-press-barbell | Z Press – Barbell | Muscles: shoulder - front, shoulder - side | Required: Barbell
- z-press-dumbbell | Z Press – Dumbbell | Muscles: shoulder - front, shoulder - side | Required: Dumbbell
- zottman-curl | Zottman Curl | Muscles: bicep, forearm - inner, forearm - outer

### Cardio Exercises (9)

- aerobics-class | Aerobics Class
- bike | Bike | Optional: Stationary Bike
- elliptical | Elliptical | Required: Elliptical
- high-intensity-interval-training | High-Intensity Interval Training (HIIT)
- jump-rope | Jump Rope | Required: Jump Rope
- row | Row | Required: Rowing Machine
- run | Run | Optional: Treadmill
- stair-climb | Stair Climb | Required: Stair Climber
- swim | Swim

### Flexibility Exercises (46)

- alternating-lying-chin-tuck-neck-twist | Alternating Lying Chin Tuck Neck Twist | Muscles: trap
- assisted-wrist-rotation | Assisted Wrist Rotation | Muscles: forearm - inner, forearm - outer
- front-line-opener | Front Line Opener | Muscles: chest, lower back
- halo-neck-rotation | Halo Neck Rotation | Muscles: trap
- hamstring-floor-sweep | Hamstring Floor Sweep | Muscles: glute, hamstring, lower back
- hands-and-knees-segmental-cat-cow | Hands-And-Knees Segmental Cat Cow | Muscles: lower back
- kneeling-reclining-hero-pose-pillow | Kneeling Reclining Hero Pose – Pillow | Muscles: quad
- lying-overhead-shoulder-rotation-dowel | Lying Overhead Shoulder Rotation – Dowel | Muscles: shoulder - front
- neck-twist-lacrosse-ball | Neck Twist – Lacrosse Ball | Muscles: trap
- one-arm-bicep-wall-stretch | One-Arm Bicep Wall Stretch | Muscles: bicep
- one-arm-front-bend-wall-push | One-Arm Front Bend Wall Push | Muscles: chest, lat, shoulder - front
- one-arm-front-shoulder-active-massage-lacrosse-ball | One-Arm Front Shoulder Active Massage – Lacrosse Ball | Muscles: shoulder - front
- one-arm-kneeling-lower-back-wall-sweep-foam-roller | One-Arm Kneeling Lower Back Wall Sweep – Foam Roller | Muscles: lower back
- one-arm-kneeling-spine-twist | One-Arm Kneeling Spine Twist | Muscles: oblique, lower back
- one-arm-lunging-spinal-wall-twist | One-Arm Lunging Lower Back Wall Twist | Muscles: lower back, oblique, trap
- one-arm-lying-spine-twist-yoga-block | One-Arm Lying Spine Twist – Yoga Block | Muscles: lower back, oblique
- one-arm-posterior-shoulder-pull-dowel | One-Arm Posterior Shoulder Pull – Dowel | Muscles: shoulder - back, rotator cuff - back
- one-arm-prone-rotator-cuff-external-rotation | One-Arm Prone Rotator Cuff External Rotation | Muscles: rotator cuff - back
- one-arm-seated-lower-back-rotation-stretch | One-Arm Seated Lower Back Rotation Stretch | Muscles: lower back, oblique
- one-arm-tabletop-spine-twist | One-Arm Tabletop Spine Twist | Muscles: lower back, oblique
- one-leg-bent-knee-calf-stretch-yoga-block | One-Leg Bent Knee Calf Stretch – Yoga Block | Muscles: calf
- one-leg-elevated-pigeon-stretch | One-Leg Elevated Pigeon Stretch | Muscles: glute
- one-leg-foot-plank-yoga-block | One-Leg Foot Plank – Yoga Block | Muscles: calf | Optional: Yoga Mat
- one-leg-incline-pigeon-stretch-bench | One-Leg Incline Pigeon Stretch – Bench | Muscles: glute, hamstring
- one-leg-incline-reverse-pigeon-bench | One-Leg Incline Reverse Pigeon – Bench | Muscles: glute, hamstring, thigh - inner
- one-leg-kneeling-couch-quad-stretch | One-Leg Kneeling Couch Quad Stretch | Muscles: quad
- one-leg-lying-ankle-nerve-floss | One-Leg Lying Ankle Nerve Floss | Muscles: calf, hamstring
- one-leg-lying-outer-thigh-hip-twist | One-Leg Lying Outer Thigh Hip Twist | Muscles: thigh - outer
- one-leg-lying-pretzel-stretch | One-Leg Lying Pretzel Stretch | Muscles: glute, hamstring
- one-leg-prone-quad-stretch-band | One-Leg Prone Quad Stretch – Band | Muscles: quad
- one-leg-seated-ankle-crosses | One-Leg Seated Ankle Crosses | Muscles: calf
- one-leg-seated-calf-release-lacrosse-ball | One-Leg Seated Calf Release – Lacrosse Ball | Muscles: calf
- one-leg-seated-hamstring-roll-foam-roller | One-Leg Seated Hamstring Roll – Foam Roller | Muscles: hamstring
- one-leg-seated-knee-to-chest-foam-roller | One-Leg Seated Knee-to-Chest – Foam Roller | Muscles: glute, lower back
- one-leg-seated-pretzel-stretch | One-Leg Seated Pretzel Stretch | Muscles: glute, hamstring
- one-leg-seated-rock-paper-scissor-toes | One-Leg Seated Rock-Paper-Scissor Toes | Muscles: calf
- one-leg-wide-lunge | One-Leg Wide Lunge | Muscles: glute, hamstring | Optional: Yoga Mat
- overhead-shrug-neck-rotation | Overhead Shrug Neck Rotation | Muscles: trap
- prone-assisted-neck-bridge | Prone Assisted Neck Bridge | Muscles: lower back
- prone-quad-rolling-foam-roller | Prone Quad Rolling – Foam Roller | Muscles: quad
- seated-calf-massage-lacrosse-ball | Seated Calf Massage – Lacrosse Ball | Muscles: calf
- seated-crossed-leg-forward-stretch | Seated Crossed Leg Forward Stretch | Muscles: glute, lower back
- seated-knee-to-heel-taps | Seated Knee To Heel Taps | Muscles: glute, thigh - inner, thigh - outer
- segmental-lower-back-flexion | Segmental Lower Back Flexion | Muscles: trap, lower back
- shoulder-teepee-dowel | Shoulder Teepee – Dowel | Muscles: shoulder - back, shoulder - front
- wrist-extensor-rotation-stretch | Wrist Extensor Rotation Stretch | Muscles: forearm - outer