Catalogue · Lift kinematics

All 805 exercises

Exercise	Category ▲	Effort	Main muscles	Legs	Push	Pull	Arms	Core	Your quota
Biceps curl	Arms	1.5	Biceps, Forearms and grip			60	132		10 reps at 12 kg each hand
Hammer curl	Arms	1.5	Biceps, Forearms and grip			60	141		10 reps at 14 kg each hand
Skull crusher	Arms	1.5	Triceps		100		100		10 reps at 30 kg
Overhead triceps extension	Arms	1.5	Triceps		100		100		10 reps at 20 kg
Triceps pushdown	Arms	1.5	Triceps		100		100		10 reps at 25 kg
Barbell curl	Arms	1.5	Biceps, Forearms and grip			60	132		10 reps at 30 kg
EZ-bar curl	Arms	1.5	Biceps, Forearms and grip			60	132		10 reps at 25 kg
Preacher curl	Arms	1	Biceps			60	100		10 reps at 25 kg
Incline dumbbell curl	Arms	1	Biceps			60	100		10 reps at 10 kg each hand
Concentration curl	Arms	1	Biceps			60	100		10 reps at 12 kg
Cable curl	Arms	1	Biceps			60	100		10 reps at 25 kg
Reverse curl	Arms	1.5	Forearms and grip, Biceps			49	132		10 reps at 25 kg
Spider curl	Arms	1	Biceps			60	100		10 reps at 10 kg each hand
Drag curl	Arms	1	Biceps			60	100		10 reps at 25 kg
Triceps kickback	Arms	1.5	Triceps		100		100		10 reps at 8 kg each hand
Cable overhead triceps extension	Arms	1.5	Triceps		100		100		10 reps at 20 kg
JM press	Arms	1.5	Triceps		100		100		10 reps at 50 kg
Wrist curl	Arms	1	Forearms and grip				50		10 reps at 30 kg
Reverse wrist curl	Arms	1	Forearms and grip				50		10 reps at 20 kg
Waiter curl	Arms	1	Biceps			60	100		10 reps at 16 kg
Cross-body hammer curl	Arms	1.5	Biceps, Forearms and grip			60	141		10 reps at 14 kg each hand
Bayesian cable curl	Arms	1	Biceps			60	100		10 reps at 12 kg
High cable curl	Arms	1	Biceps			60	100		10 reps at 10 kg each hand
Lying cable curl	Arms	1	Biceps			60	100		10 reps at 25 kg
Dumbbell skull crusher	Arms	1.5	Triceps		100		100		10 reps at 12 kg each hand
Tate press	Arms	1.5	Triceps		100		100		10 reps at 12 kg each hand
Single-arm overhead dumbbell extension	Arms	1.5	Triceps		100		100		10 reps at 10 kg
Cable triceps kickback	Arms	1.5	Triceps		100		100		10 reps at 8 kg
Reverse-grip pushdown	Arms	1.5	Triceps		100		100		10 reps at 20 kg
Plate pinch hold	Arms	1	Forearms and grip				30		hold 25 s
Wrist roller	Arms	1.5	Forearms and grip, Shoulders		41		50		10 reps at 5 kg
Kettlebell goblet curl	Arms	1.5	Biceps, Forearms and grip			60	132		10 reps at 16 kg
Kettlebell overhead triceps extension	Arms	1.5	Triceps		100		100		10 reps at 16 kg
Zottman curl	Arms	1.5	Biceps, Forearms and grip			60	132		10 reps at 12 kg each hand
Alternating dumbbell curl	Arms	1.5	Biceps, Forearms and grip			60	132		10 reps at 12 kg each hand
Standing concentration curl	Arms	1	Biceps			60	100		10 reps at 12 kg
Dumbbell drag curl	Arms	1	Biceps			60	100		10 reps at 12 kg each hand
Reverse dumbbell curl	Arms	1.5	Forearms and grip, Biceps			49	132		10 reps at 10 kg each hand
Single-arm triceps kickback	Arms	1.5	Triceps		100		100		10 reps at 10 kg
Dumbbell floor skull crusher	Arms	1.5	Triceps		100		100		10 reps at 10 kg each hand
Floor Tate press	Arms	1.5	Triceps		100		100		10 reps at 10 kg each hand
Seated dumbbell curl	Arms	1.5	Biceps, Forearms and grip			60	132		10 reps at 12 kg each hand
Incline hammer curl	Arms	1.5	Biceps, Forearms and grip			60	141		10 reps at 10 kg each hand
Seated overhead triceps extension	Arms	1.5	Triceps		100		100		10 reps at 20 kg
Close-grip barbell curl	Arms	1.5	Biceps, Forearms and grip			60	132		10 reps at 25 kg
Wide-grip barbell curl	Arms	1.5	Biceps, Forearms and grip			60	132		10 reps at 25 kg
Cheat curl	Arms	2	Biceps, Forearms and grip, Lower back			60	132	23	10 reps at 40 kg
Barbell overhead triceps extension	Arms	1.5	Triceps		100		100		10 reps at 25 kg
Floor skull crusher	Arms	1.5	Triceps		100		100		10 reps at 25 kg
Incline skull crusher	Arms	1.5	Triceps		100		100		10 reps at 25 kg
Behind-the-back wrist curl	Arms	1	Forearms and grip				50		10 reps at 40 kg
Barbell 21s	Arms	1.5	Biceps, Forearms and grip			60	132		10 reps at 30 kg
Plank	Core	3	Abs and core, Glutes	28				60	hold 50 s
Crunch	Core	2	Abs and core					100	28 reps at bodyweight
Hanging leg raise	Core	4.5	Abs and core, Quads	82				100	8 reps at bodyweight
Side plank	Core	5	Abs and core, Lower back, Glutes	38				109	hold 38 s
Dead bug	Core	2	Abs and core					35	18 reps at bodyweight
Bird dog	Core	6	Lower back, Glutes, Shoulders	29	22			51	18 reps at bodyweight
Mountain climber	Core	2	Abs and core, Shoulders		11			35	38 reps at bodyweight
V-up	Core	2	Abs and core					100	13 reps at bodyweight
Sit-up	Core	2	Abs and core					100	28 reps at bodyweight
Lying leg raise	Core	4.5	Abs and core, Quads	82				100	18 reps at bodyweight
L-sit	Core	3	Abs and core, Triceps, Upper back		38	28	38	60	hold 13 s
Ab wheel rollout	Core	3.5	Abs and core, Lats			82		100	10 reps at bodyweight
Cable crunch	Core	1.5	Abs and core					100	10 reps at 40 kg
Pallof press	Core	1.5	Abs and core					60	10 reps at 15 kg
Toes-to-bar	Core	3	Abs and core, Lats, Forearms and grip			64	23	100	6 reps at bodyweight
Hanging knee raise	Core	2	Abs and core					100	13 reps at bodyweight
Superman	Core	5.5	Lower back, Glutes, Upper back	29		22		35	18 reps at bodyweight
Hollow hold	Core	2	Abs and core					60	hold 25 s
Dragon flag	Core	2.5	Abs and core, Lats			46		100	3 reps at bodyweight
Reverse crunch	Core	2	Abs and core					100	13 reps at bodyweight
Flutter kicks	Core	2	Abs and core					35	28 reps at bodyweight
Plank shoulder tap	Core	2.5	Abs and core, Shoulders		38			60	18 reps at bodyweight
Side plank leg raise	Core	5	Abs and core, Glutes, Lower back	49				98	10 reps at bodyweight
Copenhagen plank	Core	4.5	Adductors, Abs and core, Lower back	60				88	hold 25 s
Body saw	Core	2.5	Abs and core, Shoulders		64			100	10 reps at bodyweight
Bear plank	Core	4	Abs and core, Quads, Shoulders	38	28			60	hold 34 s
Toe-touch crunch	Core	2	Abs and core					100	18 reps at bodyweight
Kettlebell windmill	Core	6.5	Abs and core, Glutes, Hamstrings	156	23	35		100	10 reps at 12 kg
Kettlebell Russian twist	Core	2	Abs and core					100	13 reps at bodyweight
Kettlebell side bend	Core	3.5	Abs and core, Lower back, Forearms and grip				32	182	10 reps at 25 kg
Kettlebell dead bug	Core	2	Abs and core, Shoulders		8			35	13 reps at bodyweight
Kettlebell sit-up	Core	2	Abs and core					100	10 reps at 12 kg
Kettlebell around the world	Core	2.5	Abs and core, Forearms and grip, Shoulders		46		32	100	10 reps at 16 kg
Dumbbell Russian twist	Core	2	Abs and core					100	18 reps at bodyweight
Weighted dead bug	Core	2	Abs and core, Shoulders		8			35	10 reps at bodyweight
Dumbbell side bend	Core	3.5	Abs and core, Lower back, Forearms and grip				32	182	10 reps at 20 kg
Weighted crunch	Core	2	Abs and core					100	13 reps at bodyweight
Weighted sit-up	Core	2	Abs and core					100	10 reps at bodyweight
Dumbbell toe touch	Core	2	Abs and core					100	13 reps at bodyweight
Plank pull-through	Core	2.5	Abs and core, Shoulders		28			60	8 reps at bodyweight
Dumbbell woodchop	Core	5	Abs and core, Glutes, Shoulders	99	46			100	10 reps at 8 kg
Barbell rollout	Core	3.5	Abs and core, Lats			82		100	8 reps at bodyweight
Landmine rotation	Core	3.5	Abs and core, Shoulders, Glutes	46	64			100	10 reps at 15 kg
Plank jack	Core	4	Abs and core, Glutes, Calves and shins	53	14			60	30 s hard
Ball toe taps	Football	3.5	Abs and core, Calves and shins, Adductors	34				35	10 reps
Sole rolls	Football	3.5	Abs and core, Calves and shins, Adductors	34				35	8 reps
Inside-inside touches	Football	4.5	Adductors, Abs and core, Calves and shins	51				29	10 reps
Sole roll and inside touch	Football	4.5	Adductors, Abs and core, Calves and shins	51				29	8 reps
Pull-push	Football	3.5	Abs and core, Calves and shins, Adductors	34				35	8 reps
V pull-back	Football	4.5	Adductors, Abs and core, Calves and shins	51				29	8 reps
L-drag	Football	4.5	Adductors, Abs and core, Calves and shins	51				29	8 reps
Inside-outside touches	Football	4.5	Adductors, Abs and core, Calves and shins	51				29	8 reps
Outside-in touches	Football	4.5	Adductors, Abs and core, Calves and shins	51				29	8 reps
Forward-back sole rolls	Football	3.5	Abs and core, Calves and shins, Adductors	34				35	8 reps
Toe taps around the ball	Football	3.5	Abs and core, Calves and shins, Adductors	34				35	2 reps
Outside sole roll	Football	4.5	Adductors, Abs and core, Calves and shins	51				29	8 reps
Push and stop	Football	4.5	Adductors, Abs and core, Calves and shins	51				29	6 reps
Sole circles	Football	3.5	Abs and core, Calves and shins, Adductors	34				35	6 reps
Roll and step-over	Football	7	Adductors, Glutes, Calves and shins	95				12	6 reps
Laces juggling	Football	5.5	Abs and core, Quads, Calves and shins	50				35	4 reps
Inside hook turn	Football	4.5	Adductors, Calves and shins, Glutes	62				16	3 reps
Outside hook turn	Football	4.5	Adductors, Calves and shins, Glutes	62				16	3 reps
Drag-back turn	Football	4.5	Adductors, Calves and shins, Glutes	62				16	3 reps
Cruyff turn	Football	4.5	Adductors, Calves and shins, Glutes	62				16	3 reps
Step-over turn	Football	4.5	Adductors, Calves and shins, Glutes	62				16	3 reps
Stop turn	Football	4.5	Adductors, Calves and shins, Glutes	62				16	3 reps
V turn	Football	4.5	Adductors, Calves and shins, Glutes	62				16	3 reps
Spin turn	Football	4.5	Adductors, Calves and shins, Glutes	62				16	3 reps
Step-over	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Double step-over	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Scissor move	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Matthews move	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Rivelino	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Body feint	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Ronaldo chop	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
La croqueta	Football	4.5	Adductors, Abs and core, Calves and shins	51				29	4 reps
Roulette	Football	4.5	Adductors, Calves and shins, Glutes	62				16	3 reps
Elastico	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Fake shot	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Lunge feint	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Drag push	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Fake pass	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Inside cut	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Outside cut	Football	7	Adductors, Glutes, Calves and shins	95				12	4 reps
Small-touch dribble	Football	6	Calves and shins, Quads, Abs and core	75				22	3 reps
Outside-foot dribble	Football	6	Calves and shins, Quads, Abs and core	75				22	3 reps
Sole-roll dribble	Football	6	Calves and shins, Quads, Abs and core	75				22	3 reps
Inside-outside dribble	Football	6	Calves and shins, Quads, Abs and core	75				22	3 reps
Pull-back dribble	Football	6	Calves and shins, Quads, Abs and core	75				22	3 reps
Laces dribble	Football	6	Calves and shins, Quads, Abs and core	75				22	3 reps
Zigzag dribble	Football	6	Calves and shins, Quads, Abs and core	75				22	3 reps
Step-over dribble	Football	6	Calves and shins, Quads, Abs and core	75				22	3 reps
Stop and go	Football	6	Calves and shins, Quads, Abs and core	75				22	3 reps
Inside-inside dribble	Football	4.5	Adductors, Abs and core, Calves and shins	51				29	3 reps
Kettlebell swing	Full body	6.5	Glutes, Hamstrings, Lower back	182			23	64	10 reps at 25 kg
Thruster	Full body	7.5	Quads, Glutes, Shoulders	182	110	35	46		10 reps at 40 kg
Jumping jack	Full body	6	Calves and shins, Adductors, Glutes	82	22				58 reps at bodyweight
Wall ball	Full body	7	Quads, Glutes, Shoulders	182	110		46		10 reps at 9 kg
Dumbbell thruster	Full body	7	Quads, Glutes, Shoulders	182	110		46		10 reps at 16 kg each hand
American kettlebell swing	Full body	6.5	Glutes, Hamstrings, Shoulders	182	64			46	10 reps at 20 kg
Medicine ball slam	Full body	5.5	Lats, Abs and core, Glutes	64	46	100	46	82	10 reps at 8 kg
Dumbbell snatch	Full body	6.5	Glutes, Hamstrings, Upper back	182	46	64			10 reps at 20 kg
Single-arm dumbbell overhead squat	Full body	7	Quads, Glutes, Shoulders	182	64			46	10 reps at 16 kg
Double kettlebell swing	Full body	7	Glutes, Hamstrings, Lower back	182		46	18	64	10 reps at 16 kg each hand
Kettlebell clean	Full body	7	Glutes, Hamstrings, Upper back	182		92	64	35	10 reps at 16 kg
Double kettlebell clean	Full body	6.5	Glutes, Hamstrings, Upper back	182		92	64		10 reps at 16 kg each hand
Kettlebell snatch	Full body	7	Glutes, Hamstrings, Shoulders	182	64	46	18	35	10 reps at 16 kg
Double kettlebell snatch	Full body	7	Glutes, Hamstrings, Shoulders	182	64	46	18	35	10 reps at 16 kg each hand
Kettlebell clean and press	Full body	7	Glutes, Hamstrings, Shoulders	182	110	35	46	35	10 reps at 16 kg
Double kettlebell clean and press	Full body	7	Glutes, Hamstrings, Shoulders	182	110	35	46	35	10 reps at 16 kg each hand
Double kettlebell thruster	Full body	8	Quads, Glutes, Shoulders	182	110	35	46	35	10 reps at 16 kg each hand
Single-arm kettlebell thruster	Full body	7.5	Quads, Glutes, Shoulders	182	110		46	35	10 reps at 20 kg
Kettlebell sumo high pull	Full body	8.5	Glutes, Adductors, Quads	281	35	46			10 reps at 20 kg
Dumbbell hang clean	Full body	8	Glutes, Hamstrings, Quads	246	35	46	18		10 reps at 16 kg each hand
Dumbbell clean and press	Full body	7.5	Shoulders, Glutes, Hamstrings	192	135	35	35		10 reps at 14 kg each hand
Dumbbell high pull	Full body	6	Upper back, Shoulders, Glutes	110	82	121	35		10 reps at 14 kg each hand
Goblet carry	Full body	4.5	Upper back, Abs and core, Glutes	28		72	19	49	carry 20 kg each hand for 42 s
Front-rack dumbbell carry	Full body	4.5	Upper back, Abs and core, Glutes	28	19	60		49	carry 16 kg each hand for 42 s
Waiter’s carry	Full body	3.5	Shoulders, Upper back, Abs and core		81	49	21	28	carry 12 kg each hand for 42 s
Landmine thruster	Full body	7	Quads, Glutes, Shoulders	182	110		46		10 reps at 20 kg
Power clean	Full body	9.5	Glutes, Quads, Hamstrings	271		46			10 reps at 70 kg
Hang power clean	Full body	9.5	Glutes, Quads, Hamstrings	271		46			10 reps at 60 kg
Hang clean	Full body	9.5	Quads, Glutes, Hamstrings	271		46			10 reps at 60 kg
Clean pull	Full body	10	Glutes, Hamstrings, Quads	271		46		35	10 reps at 90 kg
Muscle clean	Full body	5.5	Upper back, Shoulders, Glutes	81	82	121	35		10 reps at 40 kg
Power snatch	Full body	9.5	Glutes, Quads, Hamstrings	271	35	46			10 reps at 50 kg
Hang power snatch	Full body	8.5	Glutes, Quads, Hamstrings	271	35	46			10 reps at 40 kg
Muscle snatch	Full body	4	Shoulders, Upper back, Triceps	35	146	82	46		10 reps at 30 kg
Snatch pull	Full body	9	Glutes, Hamstrings, Quads	271		46			10 reps at 70 kg
Snatch-grip high pull	Full body	4.5	Upper back, Glutes, Hamstrings	106		100			10 reps at 40 kg
Clean-grip high pull	Full body	5	Upper back, Glutes, Hamstrings	106		100			10 reps at 50 kg
Sumo deadlift high pull	Full body	8.5	Glutes, Adductors, Quads	281	35	46			10 reps at 40 kg
Push jerk	Full body	7.5	Shoulders, Triceps, Quads	135	182	35	82		10 reps at 60 kg
Split jerk	Full body	7.5	Shoulders, Triceps, Quads	110	182	35	82	35	10 reps at 60 kg
Clean and press	Full body	9.5	Glutes, Quads, Hamstrings	246	81	35	35		10 reps at 60 kg
Ski erg	Full body	5	Lats, Triceps, Abs and core	81	82	100	82	64	60 s hard
Sled push	Full body	7	Quads, Glutes, Calves and shins	227	23		23	17	30 s hard
Sled pull	Full body	5	Lats, Biceps, Forearms and grip	34		195	114		45 s hard
Burpee broad jump	Full body	8	Quads, Glutes, Chest	207	110		46	35	8 reps at bodyweight
Indoor rowing	Full body	7	Quads, Glutes, Lats	182		131	35	35	60 s hard
Running	Full body	8	Quads, Glutes, Hamstrings	278				35	4 min hard
Burpee	Full body	8	Quads, Glutes, Chest	182	145		46	35	10 reps at bodyweight
Battle rope waves	Full body	3.5	Shoulders, Forearms and grip, Abs and core	46	100		41	32	30 s hard
Battle rope slams	Full body	6.5	Lats, Abs and core, Shoulders	81	64	100		82	30 s hard
Air bike	Full body	9	Quads, Glutes, Hamstrings	246	81	35			45 s hard
High knees	Full body	5	Abs and core, Quads, Calves and shins	127				100	30 s hard
Sandbag bear-hug squat	Full body	7	Quads, Glutes, Abs and core	182		46	23	35	10 reps at 30 kg
Squat thrust	Full body	6.5	Quads, Glutes, Abs and core	182	17			64	13 reps at bodyweight
Sprawl	Full body	5.5	Abs and core, Quads, Glutes	128	17			100	13 reps at bodyweight
Burpee box jump-over	Full body	8	Quads, Glutes, Calves and shins	227	81		35	35	8 reps at bodyweight
Devil press	Full body	8.5	Glutes, Hamstrings, Shoulders	228	134		35	35	8 reps at bodyweight
Star jump	Full body	7	Quads, Glutes, Calves and shins	227	35				10 reps at bodyweight
Sprint	Full body	8	Glutes, Hamstrings, Quads	271				46	20 s hard
Butt kicks	Full body	5.5	Hamstrings, Calves and shins, Abs and core	203				64	30 s hard
A-skip	Full body	6	Abs and core, Calves and shins, Glutes	167				100	30 s hard
Lateral shuffle	Full body	7.5	Glutes, Quads, Adductors	278					30 s hard
Jump rope	Full body	5.5	Calves and shins, Quads, Shoulders	152	64		32	46	60 s hard
Double unders	Full body	5.5	Calves and shins, Quads, Shoulders	152	64		32	46	45 s hard
Bear crawl	Full body	4.5	Shoulders, Abs and core, Quads	64	100			82	30 s hard
Crab walk	Full body	6	Triceps, Glutes, Hamstrings	146	100	46	100	35	30 s hard
Sandbag clean	Full body	8	Glutes, Hamstrings, Lower back	228		45	17	64	10 reps at 30 kg
Sandbag over shoulder	Full body	8	Glutes, Hamstrings, Lower back	217		67	35	64	10 reps at 30 kg
Sandbag bear-hug carry	Full body	5.5	Upper back, Abs and core, Glutes	49		75	25	38	60 s hard
Backward sled drag	Full body	6.5	Quads, Calves and shins, Glutes	221		23	12		45 s hard
Plate push	Full body	7.5	Quads, Glutes, Calves and shins	227	46		23	35	30 s hard
Medicine ball chest pass	Full body	4	Chest, Triceps, Shoulders		246		82	46	10 reps at bodyweight
Medicine ball rotational throw	Full body	5.5	Abs and core, Glutes, Shoulders	82	110			100	8 reps at bodyweight
Squat jack	Full body	7.5	Quads, Glutes, Adductors	271					30 s hard
Clamshell	Glutes	3.5	Glutes	35					23 reps at bodyweight
Fire hydrant	Glutes	3.5	Glutes	35					18 reps at bodyweight
Donkey kick	Glutes	3.5	Glutes	35					23 reps at bodyweight
Frog pump	Glutes	3.5	Glutes	100					28 reps at bodyweight
Side-lying hip abduction	Glutes	3.5	Glutes	100					18 reps at bodyweight
Standing cable hip abduction	Glutes	3	Glutes	100					10 reps at 10 kg
Glute bridge march	Glutes	4.5	Glutes, Abs and core	100				82	14 reps at bodyweight
Banded lateral walk	Glutes	3.5	Glutes	35					18 reps at bodyweight
Quadruped hip extension	Glutes	5	Glutes, Hamstrings	182					13 reps at bodyweight
Dumbbell glute bridge	Glutes	5	Glutes, Hamstrings	182					10 reps at 25 kg
Single-leg dumbbell glute bridge	Glutes	5.5	Hamstrings, Glutes	200					10 reps at 12 kg
Dumbbell frog pump	Glutes	3.5	Glutes	100					10 reps at 16 kg
Dumbbell hip thrust	Glutes	6	Glutes, Hamstrings, Quads	214					10 reps at 30 kg
Deadlift	Hinge	10	Glutes, Hamstrings, Adductors	292		35		35	10 reps at 140 kg
Sumo deadlift	Hinge	9.5	Glutes, Adductors, Quads	292				35	10 reps at 140 kg
Trap bar deadlift	Hinge	9	Quads, Glutes, Hamstrings	246				46	10 reps at 140 kg
Romanian deadlift	Hinge	8	Hamstrings, Glutes, Adductors	246				46	10 reps at 80 kg
Good morning	Hinge	7	Hamstrings, Glutes, Lower back	182				64	10 reps at 60 kg
Hip thrust	Hinge	7	Glutes, Hamstrings, Quads	214					10 reps at 100 kg
Glute bridge	Hinge	5	Glutes, Hamstrings	182					28 reps at bodyweight
Stiff-leg deadlift	Hinge	7	Hamstrings, Glutes, Lower back	182				64	10 reps at 80 kg
Deficit deadlift	Hinge	9	Quads, Glutes, Hamstrings	246				46	10 reps at 120 kg
Rack pull	Hinge	7.5	Glutes, Lower back, Upper back	146		64		82	10 reps at 177.5 kg
Snatch-grip deadlift	Hinge	8.5	Glutes, Hamstrings, Quads	246		46			10 reps at 100 kg
Dumbbell Romanian deadlift	Hinge	6	Hamstrings, Glutes, Lower back	182				64	10 reps at 24 kg each hand
Kettlebell deadlift	Hinge	7	Glutes, Hamstrings, Quads	246					10 reps at 32.5 kg
Single-leg Romanian deadlift	Hinge	5.5	Hamstrings, Glutes	200					10 reps at 20 kg
Back extension	Hinge	6	Lower back, Glutes, Hamstrings	146				100	18 reps at bodyweight
Cable pull-through	Hinge	4.5	Glutes, Hamstrings	182					10 reps at 30 kg
Single-leg glute bridge	Hinge	5	Glutes, Hamstrings	182					18 reps at bodyweight
Single-leg hip thrust	Hinge	4.5	Glutes, Hamstrings	164					13 reps at bodyweight
Reverse hyperextension	Hinge	6	Glutes, Hamstrings, Lower back	182				64	18 reps at bodyweight
Cable glute kickback	Hinge	3	Glutes	100					10 reps at 15 kg
B-stance Romanian deadlift	Hinge	7	Hamstrings, Glutes, Lower back	200				82	10 reps at 20 kg each hand
Suitcase deadlift	Hinge	7.5	Glutes, Quads, Abs and core	182			18	110	10 reps at 32.5 kg
Dumbbell deadlift	Hinge	8.5	Glutes, Quads, Hamstrings	246			23		10 reps at 30 kg each hand
Deficit Romanian deadlift	Hinge	7	Hamstrings, Glutes, Lower back	182				64	10 reps at 70 kg
Pause deadlift	Hinge	8.5	Glutes, Hamstrings, Lower back	228				64	10 reps at 120 kg
Block pull	Hinge	7.5	Glutes, Lower back, Hamstrings	164		46		82	10 reps at 157.5 kg
Barbell glute bridge	Hinge	5.5	Glutes, Hamstrings	182					10 reps at 80 kg
Kas glute bridge	Hinge	3.5	Glutes	100					10 reps at 100 kg
Glute-ham raise	Hinge	5.5	Hamstrings, Glutes, Calves and shins	227					6 reps at bodyweight
Single-leg back extension	Hinge	7	Hamstrings, Glutes, Lower back	200				82	10 reps at bodyweight
Bodyweight hip hinge	Hinge	6	Hamstrings, Glutes, Lower back	64				22	18 reps at bodyweight
Kettlebell single-leg deadlift	Hinge	5.5	Hamstrings, Glutes	200					10 reps at 25 kg
Single-arm kettlebell swing	Hinge	6	Glutes, Hamstrings, Abs and core	182			23	64	10 reps at 16 kg
Double kettlebell deadlift	Hinge	8	Glutes, Quads, Hamstrings	246			23	35	10 reps at 24 kg each hand
Kettlebell Romanian deadlift	Hinge	6.5	Hamstrings, Glutes, Lower back	182			23	64	10 reps at 32.5 kg
Double kettlebell Romanian deadlift	Hinge	6.5	Hamstrings, Glutes, Lower back	182			23	64	10 reps at 24 kg each hand
Single-arm kettlebell single-leg deadlift	Hinge	6.5	Hamstrings, Glutes, Abs and core	200			23	64	10 reps at 20 kg
Kettlebell glute bridge	Hinge	5	Glutes, Hamstrings	182					10 reps at 25 kg
Dumbbell stiff-leg deadlift	Hinge	6.5	Hamstrings, Glutes, Lower back	182			23	64	10 reps at 22 kg each hand
Dumbbell sumo deadlift	Hinge	8.5	Glutes, Adductors, Quads	292				35	10 reps at 30 kg
Dumbbell swing	Hinge	6.5	Glutes, Hamstrings, Lower back	182			23	64	10 reps at 20 kg
Single-arm dumbbell swing	Hinge	6	Glutes, Hamstrings, Abs and core	182			23	64	10 reps at 14 kg
Dumbbell skier swing	Hinge	7	Glutes, Hamstrings, Lower back	182	46		18	64	10 reps at 10 kg each hand
Goblet good morning	Hinge	6.5	Hamstrings, Glutes, Lower back	182		23		64	10 reps at 16 kg
Sumo Romanian deadlift	Hinge	7.5	Hamstrings, Adductors, Glutes	246				46	10 reps at 70 kg
Snatch-grip Romanian deadlift	Hinge	7.5	Hamstrings, Glutes, Upper back	182		64		35	10 reps at 60 kg
Barbell single-leg Romanian deadlift	Hinge	6.5	Hamstrings, Glutes, Lower back	200				64	10 reps at 40 kg
Clean deadlift	Hinge	9.5	Quads, Glutes, Hamstrings	246		35		46	10 reps at 100 kg
Wide-stance good morning	Hinge	8	Hamstrings, Glutes, Adductors	246				46	10 reps at 50 kg
Seated good morning	Hinge	6	Lower back, Glutes, Hamstrings	192				100	10 reps at 40 kg
Jefferson curl	Hinge	4.5	Lower back, Glutes, Hamstrings	94				82	10 reps at 20 kg
Landmine Romanian deadlift	Hinge	6.5	Hamstrings, Glutes, Lower back	182			23	64	10 reps at 25 kg
Hand-to-hand kettlebell swing	Hinge	6	Glutes, Hamstrings, Abs and core	182			23	64	10 reps at 16 kg
Kettlebell sumo deadlift	Hinge	7.5	Glutes, Adductors, Quads	292					10 reps at 32.5 kg
Dumbbell suitcase deadlift	Hinge	7.5	Glutes, Quads, Abs and core	182			18	110	10 reps at 30 kg
Pause Romanian deadlift	Hinge	8	Hamstrings, Glutes, Adductors	246				46	10 reps at 80 kg
Tempo deadlift	Hinge	10	Glutes, Hamstrings, Adductors	292		35		35	10 reps at 140 kg
Pause barbell glute bridge	Hinge	5.5	Glutes, Hamstrings	182					10 reps at 80 kg
Pause hip thrust	Hinge	7	Glutes, Hamstrings, Quads	214					10 reps at 100 kg
Back squat	Legs	9	Quads, Glutes, Adductors	246				46	10 reps at 100 kg
Front squat	Legs	8	Quads, Glutes, Abs and core	182		32		46	10 reps at 80 kg
Goblet squat	Legs	7.5	Quads, Glutes, Adductors	246		46			10 reps at 25 kg
Split squat	Legs	6.5	Quads, Glutes, Abs and core	200				25	10 reps at 16 kg each hand
Bulgarian split squat	Legs	8	Quads, Glutes, Adductors	282				19	10 reps at 16 kg each hand
Forward lunge	Legs	7.5	Quads, Glutes, Adductors	278					10 reps at 12 kg each hand
Reverse lunge	Legs	7	Glutes, Quads, Adductors	246					10 reps at 12 kg each hand
Step-up	Legs	6.5	Quads, Glutes	200					10 reps at 12 kg each hand
Leg press	Legs	7	Quads, Glutes, Adductors	246					10 reps at 150 kg
Leg extension	Legs	3.5	Quads	100					10 reps at 50 kg
Seated leg curl	Legs	3	Hamstrings, Calves and shins	157					10 reps at 40 kg
Standing calf raise	Legs	1.5	Calves and shins	70					10 reps at 12 kg each hand
Wall sit	Legs	4.5	Glutes, Quads	79					hold 50 s
Pause squat	Legs	9	Quads, Glutes, Adductors	246				46	10 reps at 100 kg
Box squat	Legs	8.5	Glutes, Hamstrings, Adductors	292					10 reps at 100 kg
Zercher squat	Legs	8	Quads, Glutes, Upper back	182		78	23		10 reps at 70 kg
Overhead squat	Legs	7.5	Quads, Glutes, Shoulders	182	64	46		35	10 reps at 40 kg
Hack squat	Legs	5.5	Quads, Glutes	182					10 reps at 80 kg
Smith machine squat	Legs	5.5	Quads, Glutes	182					10 reps at 80 kg
Sumo dumbbell squat	Legs	6.5	Adductors, Glutes, Quads	246					10 reps at 32.5 kg
Cossack squat	Legs	6.5	Adductors, Quads, Glutes	246					8 reps at bodyweight
Lateral lunge	Legs	6.5	Glutes, Adductors, Quads	246					13 reps at bodyweight
Deficit reverse lunge	Legs	7	Glutes, Quads, Adductors	246					10 reps at 12 kg each hand
Barbell reverse lunge	Legs	8	Glutes, Quads, Adductors	246					10 reps at 60 kg
Pistol squat	Legs	7	Quads, Glutes, Abs and core	214				64	3 reps at bodyweight
Sissy squat	Legs	3.5	Quads	100					10 reps at bodyweight
Jump squat	Legs	6.5	Quads, Glutes, Calves and shins	227					18 reps at bodyweight
Single-leg calf raise	Legs	1.5	Calves and shins	70					18 reps at bodyweight
Seated calf raise	Legs	1.5	Calves and shins	70					10 reps at 40 kg
Hip abduction machine	Legs	3	Glutes	100					10 reps at 50 kg
Hip adduction machine	Legs	2.5	Adductors	100					10 reps at 50 kg
Lying leg curl	Legs	3	Hamstrings, Calves and shins	157					10 reps at 35 kg
Nordic hamstring curl	Legs	2.5	Hamstrings	100					3 reps at bodyweight
Heels-elevated goblet squat	Legs	7.5	Quads, Glutes, Adductors	246		23			10 reps at 25 kg
Dumbbell squat	Legs	7	Quads, Glutes, Adductors	246			23		10 reps at 24 kg each hand
Kettlebell front squat	Legs	7.5	Quads, Glutes, Upper back	182		64		46	10 reps at 20 kg each hand
Landmine squat	Legs	7	Quads, Glutes, Adductors	246					10 reps at 20 kg
Belt squat	Legs	8	Quads, Glutes, Adductors	246					10 reps at 60 kg
Safety bar squat	Legs	8.5	Quads, Glutes, Upper back	182		64		46	10 reps at 100 kg
Curtsy lunge	Legs	7	Glutes, Quads, Adductors	246					10 reps at 10 kg each hand
Front-foot-elevated split squat	Legs	7.5	Quads, Glutes, Adductors	282					10 reps at 16 kg each hand
Lateral step-up	Legs	5.5	Glutes, Quads	182					10 reps at 10 kg each hand
Skater squat	Legs	6.5	Quads, Glutes	200					6 reps at bodyweight
Cyclist squat	Legs	3.5	Quads	100					18 reps at bodyweight
Single-leg leg press	Legs	6	Quads, Glutes	200					10 reps at 80 kg
Donkey calf raise	Legs	1.5	Calves and shins	57					23 reps at bodyweight
Tibialis raise	Legs	1.5	Calves and shins	25					23 reps at bodyweight
Leg press calf raise	Legs	1.5	Calves and shins	70					10 reps at 120 kg
Goblet reverse lunge	Legs	7	Glutes, Quads, Adductors	246		23			10 reps at 25 kg
Reverse Nordic	Legs	4.5	Quads, Abs and core	100				64	8 reps at bodyweight
Quarter squat	Legs	8	Quads, Glutes, Lower back	182				64	10 reps at 140 kg
One-arm kettlebell front squat	Legs	8	Quads, Glutes, Adductors	246		35		46	10 reps at 20 kg
Kettlebell overhead squat	Legs	7.5	Quads, Glutes, Shoulders	182	64	35		46	10 reps at 12 kg
Kettlebell sumo squat	Legs	6.5	Adductors, Glutes, Quads	246					10 reps at 32.5 kg
Kettlebell cossack squat	Legs	7	Adductors, Quads, Glutes	246		23			10 reps at 16 kg
Kettlebell goblet reverse lunge	Legs	7	Glutes, Quads, Adductors	246		23			10 reps at 20 kg
Kettlebell rack lunge	Legs	7.5	Glutes, Quads, Adductors	246				46	10 reps at 16 kg
Double kettlebell rack lunge	Legs	8	Glutes, Quads, Adductors	246		46		35	10 reps at 16 kg each hand
Kettlebell reverse lunge	Legs	7	Glutes, Quads, Adductors	246			23		10 reps at 16 kg each hand
Kettlebell forward lunge	Legs	7	Quads, Glutes, Adductors	246			23		10 reps at 16 kg each hand
Kettlebell split squat	Legs	7	Quads, Glutes, Adductors	246			23		10 reps at 16 kg each hand
Kettlebell overhead reverse lunge	Legs	7.5	Glutes, Quads, Shoulders	182	99		35	46	10 reps at 12 kg
Kettlebell lateral lunge	Legs	7	Glutes, Adductors, Quads	246		23			10 reps at 16 kg
Dumbbell front squat	Legs	7.5	Quads, Glutes, Adductors	246		23		35	10 reps at 16 kg each hand
Goblet split squat	Legs	8.5	Quads, Glutes, Adductors	282		32		14	10 reps at 20 kg
Goblet lateral lunge	Legs	7	Glutes, Adductors, Quads	246		23			10 reps at 16 kg
Goblet Cossack squat	Legs	7	Adductors, Quads, Glutes	246		23			10 reps at 12 kg
Goblet curtsy lunge	Legs	7	Glutes, Quads, Adductors	246		23			10 reps at 16 kg
Dumbbell jump squat	Legs	6.5	Quads, Glutes, Calves and shins	227			23		10 reps at 8 kg each hand
Single-leg dumbbell calf raise	Legs	1.5	Calves and shins	70					10 reps at 16 kg
Front-rack dumbbell reverse lunge	Legs	7.5	Glutes, Quads, Adductors	246		23		35	10 reps at 14 kg each hand
Overhead dumbbell reverse lunge	Legs	8	Glutes, Quads, Shoulders	182	110	35	46	35	10 reps at 8 kg each hand
Weighted wall sit	Legs	5	Glutes, Quads, Upper back	79		19			hold 38 s
Goblet box squat	Legs	8	Glutes, Quads, Adductors	292		17			10 reps at 20 kg
Seated dumbbell calf raise	Legs	1.5	Calves and shins	70					10 reps at 20 kg each hand
Low-bar back squat	Legs	9.5	Glutes, Quads, Adductors	292				35	10 reps at 100 kg
Wide-stance back squat	Legs	9.5	Glutes, Adductors, Quads	292				35	10 reps at 100 kg
Half squat	Legs	9	Quads, Glutes, Adductors	246				46	10 reps at 120 kg
One-and-a-quarter squat	Legs	9	Quads, Glutes, Adductors	246				46	10 reps at 90 kg
Barbell split squat	Legs	9	Quads, Glutes, Adductors	282				19	10 reps at 60 kg
Front-rack split squat	Legs	8.5	Quads, Glutes, Abs and core	200		41		64	10 reps at 50 kg
Barbell Bulgarian split squat	Legs	9	Quads, Glutes, Adductors	282				19	10 reps at 50 kg
Barbell forward lunge	Legs	8.5	Quads, Glutes, Adductors	278					10 reps at 50 kg
Front-rack reverse lunge	Legs	7	Glutes, Quads, Adductors	246		23			10 reps at 40 kg
Barbell overhead lunge	Legs	7.5	Glutes, Quads, Shoulders	182	64	46		35	10 reps at 30 kg
Barbell lateral lunge	Legs	6.5	Glutes, Adductors, Quads	246					10 reps at 40 kg
Barbell curtsy lunge	Legs	7	Glutes, Quads, Adductors	246					10 reps at 40 kg
Barbell step-up	Legs	6.5	Quads, Glutes	200					10 reps at 40 kg
Barbell calf raise	Legs	2	Calves and shins	70					10 reps at 80 kg
Seated barbell calf raise	Legs	1.5	Calves and shins	70					10 reps at 60 kg
Barbell jump squat	Legs	7.5	Quads, Glutes, Calves and shins	273					10 reps at 20 kg
Landmine reverse lunge	Legs	7	Glutes, Quads, Adductors	246		23			10 reps at 20 kg
Box jump	Legs	7.5	Quads, Glutes, Calves and shins	273					6 reps at bodyweight
Broad jump	Legs	7.5	Glutes, Quads, Hamstrings	278					4 reps at bodyweight
Tuck jump	Legs	7	Quads, Glutes, Calves and shins	227				46	8 reps at bodyweight
Jumping lunge	Legs	8	Quads, Glutes, Hamstrings	313					10 reps at bodyweight
Lateral bound	Legs	7.5	Glutes, Quads, Adductors	278					14 reps at bodyweight
Tempo squat	Legs	9	Quads, Glutes, Adductors	246				46	10 reps at 100 kg
Kettlebell goblet squat	Legs	7.5	Quads, Glutes, Adductors	246		46	9		10 reps at 25 kg
Dumbbell walking lunge	Legs	7.5	Quads, Glutes, Adductors	271			23		10 reps at 16 kg each hand
Tempo goblet squat	Legs	7.5	Quads, Glutes, Adductors	246		46			10 reps at 25 kg
Goblet Bulgarian split squat	Legs	8.5	Quads, Glutes, Adductors	282		32		14	10 reps at 20 kg
Pause front squat	Legs	8	Quads, Glutes, Abs and core	182		32		46	10 reps at 80 kg
Sandbag walking lunge	Legs	7.5	Quads, Glutes, Adductors	271		23			10 reps at 20 kg
The Hundred	Pilates	2.5	Abs and core, Shoulders, Triceps		25		12	29	hold 60 s
Single leg circles	Pilates	5	Abs and core, Adductors, Glutes	55				35	5 reps each side
Ring inner-thigh squeeze	Pilates	2.5	Adductors, Abs and core	35				6	10 reps
Ball bridge	Pilates	7.5	Glutes, Hamstrings, Adductors	86				28	10 reps
Band footwork	Pilates	8	Quads, Glutes, Hamstrings	86		10	6	8	10 reps
Hundred prep	Pilates	2	Abs and core, Shoulders, Triceps		28		12	18	hold 45 s
Single leg stretch	Pilates	3.5	Abs and core, Hamstrings, Glutes	25				29	8 reps each side
Double leg stretch	Pilates	3	Abs and core, Shoulders, Quads	12	12			29	8 reps
Single straight leg stretch	Pilates	2	Abs and core, Hamstrings	4				29	8 reps each side
Double straight leg stretch	Pilates	3.5	Abs and core, Quads, Adductors	22				29	8 reps
Criss-cross	Pilates	2	Abs and core					35	8 reps each side
Pelvic curl	Pilates	6.5	Glutes, Hamstrings, Abs and core	64				35	8 reps
Shoulder bridge	Pilates	7	Hamstrings, Glutes, Abs and core	70				35	5 reps each side
Chest lift	Pilates	2	Abs and core					35	10 reps
Chest lift with rotation	Pilates	2	Abs and core					35	8 reps each side
Toe taps	Pilates	2	Abs and core					35	8 reps each side
Knee folds	Pilates	1.5	Abs and core					29	8 reps each side
Coordination	Pilates	5.5	Abs and core, Quads, Adductors	41	12	12	12	35	8 reps
Hip rolls	Pilates	2.5	Abs and core, Adductors	11				35	8 reps each side
Supine frog	Pilates	7.5	Adductors, Glutes, Quads	102				6	10 reps
Corkscrew	Pilates	3	Abs and core, Lats, Triceps	6	12	12	12	35	3 reps
Bicycle	Pilates	7.5	Abs and core, Glutes, Hamstrings	64	25		12	51	5 reps
Scissors	Pilates	5.5	Abs and core, Glutes, Shoulders	44	25		12	35	6 reps each side
Ring hundred	Pilates	3.5	Abs and core, Adductors, Shoulders	22	25		12	29	hold 60 s
Band leg circles	Pilates	5.5	Abs and core, Adductors, Glutes	55		10	6	35	5 reps each side
Roll-up	Pilates	2	Abs and core, Hamstrings, Lower back	4				39	6 reps
Half roll-back	Pilates	2	Abs and core					35	8 reps
Roll-over	Pilates	3	Abs and core, Lats, Triceps	4	12	12	12	39	5 reps
Rolling like a ball	Pilates	2	Abs and core, Lower back					40	8 reps
Open leg rocker	Pilates	2.5	Abs and core, Lower back, Hamstrings	4				47	6 reps
Seal	Pilates	4.5	Abs and core, Adductors, Glutes	32				47	8 reps
Jackknife	Pilates	5	Abs and core, Hamstrings, Glutes	32	12	12	12	35	4 reps
Boomerang	Pilates	2.5	Abs and core, Upper back, Hamstrings	4		12		39	4 reps
Control balance	Pilates	5	Abs and core, Hamstrings, Glutes	45				39	3 reps each side
Rocker with open legs prep	Pilates	3.5	Abs and core, Quads, Hamstrings	20				35	hold 20 s
Spine stretch forward	Pilates	3	Abs and core, Hamstrings, Lower back	11				39	6 reps
Saw	Pilates	4.5	Abs and core, Lower back, Hamstrings	16	4			64	4 reps each side
Spine twist	Pilates	4	Abs and core, Lower back, Upper back		8	8		64	4 reps each side
Teaser	Pilates	3	Abs and core, Quads	12				35	5 reps
Teaser prep	Pilates	3	Abs and core, Quads	12				35	5 reps each side
Teaser II and III	Pilates	3	Abs and core, Quads	12				35	3 reps
Neck pull	Pilates	2.5	Abs and core, Lower back, Hamstrings	4				47	5 reps
Mermaid	Pilates	2	Abs and core, Lower back, Lats			7		21	4 reps each side
Seated hip twist	Pilates	3	Abs and core, Quads, Upper back	12	12	12	12	35	3 reps
Seated spine twist with ring	Pilates	4	Abs and core, Lower back, Shoulders		32			64	5 reps each side
Ring arm press	Pilates	4	Chest, Shoulders, Abs and core		64	7	11	16	10 reps
Ring roll-back	Pilates	2.5	Abs and core, Chest		12			35	8 reps
Ball roll-back	Pilates	2	Abs and core					35	8 reps
Band roll-up	Pilates	3	Abs and core, Lats, Biceps	4		20	12	35	6 reps
Band seated row	Pilates	4	Lats, Upper back, Biceps			71	12	12	12 reps
Swan	Pilates	6	Lower back, Glutes, Hamstrings	39	12	12	12	39	6 reps
Swan dive	Pilates	6.5	Lower back, Glutes, Hamstrings	51		16		39	5 reps
Single leg kick	Pilates	6.5	Hamstrings, Glutes, Upper back	67		11		19	8 reps each side
Double leg kick	Pilates	7	Hamstrings, Glutes, Lower back	64	7	16		22	4 reps each side
Swimming	Pilates	7	Lower back, Glutes, Hamstrings	51		16		41	hold 30 s
Rocking	Pilates	8	Lower back, Glutes, Hamstrings	63	4	16		47	5 reps
Prone leg lift	Pilates	6	Glutes, Hamstrings, Abs and core	64				27	8 reps each side
Breaststroke prep	Pilates	4	Upper back, Lats, Lower back		12	51	12	12	6 reps
Dart	Pilates	4.5	Upper back, Lower back, Glutes	25		35		16	8 reps
Leg pull front	Pilates	6.5	Hamstrings, Glutes, Shoulders	57	47		12	18	4 reps each side
Leg pull back	Pilates	7	Glutes, Hamstrings, Upper back	64	23	22	16	12	4 reps each side
Pilates push-up	Pilates	4.5	Chest, Triceps, Shoulders	4	86		29	18	5 reps
Plank to pike	Pilates	4	Abs and core, Quads, Shoulders	20	25		12	35	8 reps
Forearm plank leg lift	Pilates	5	Glutes, Hamstrings, Abs and core	51	16			18	6 reps each side
Cat stretch	Pilates	3.5	Abs and core, Shoulders, Upper back		29	7		42	6 reps
Quadruped leg lift	Pilates	6.5	Glutes, Hamstrings, Lower back	64	6			30	8 reps each side
Kneeling side kick	Pilates	5.5	Abs and core, Glutes, Hamstrings	45	12			37	8 reps each side
Band kneeling arm series	Pilates	3.5	Biceps, Shoulders, Triceps	6	39	33	51	6	10 reps
Pilates thread the needle	Pilates	5	Abs and core, Lower back, Upper back		25	22	12	64	6 reps each side
Star	Pilates	6.5	Glutes, Abs and core, Lower back	47	12			51	4 reps each side
Ring prone leg squeeze	Pilates	4.5	Adductors, Glutes, Abs and core	57				12	10 reps
Ring chest expansion	Pilates	5	Upper back, Triceps, Lats	6	41	51	29	6	8 reps
Ball swan	Pilates	6	Lower back, Glutes, Upper back	22	12	32	12	39	8 reps
Band swimming	Pilates	7	Lower back, Glutes, Hamstrings	51		16		41	hold 30 s
Band prone arm pull	Pilates	4.5	Lats, Upper back, Lower back			71	12	12	10 reps
Side kick	Pilates	7.5	Abs and core, Quads, Hamstrings	74				41	8 reps each side
Side kick up and down	Pilates	5	Glutes, Adductors, Lower back	51				22	8 reps each side
Side kick small circles	Pilates	3.5	Glutes, Lower back, Abs and core	29				16	8 reps each side
Side kick bicycle	Pilates	7	Abs and core, Quads, Glutes	67				41	5 reps each side
Inner thigh lift	Pilates	3.5	Adductors, Lower back, Abs and core	41				16	10 reps each side
Side passe	Pilates	7	Abs and core, Glutes, Adductors	67				41	6 reps each side
Side-lying double leg lift	Pilates	6.5	Lower back, Abs and core, Adductors	45				70	8 reps each side
Side-lying spine twist	Pilates	2	Abs and core, Shoulders, Chest		7			35	6 reps each side
Standing roll-down	Pilates	6.5	Abs and core, Lower back, Hamstrings	45				64	5 reps
Wall roll-down	Pilates	5.5	Abs and core, Lower back, Glutes	27				64	5 reps
Pilates stance heel raise	Pilates	5.5	Calves and shins, Adductors, Glutes	82				12	12 reps
Standing leg circles	Pilates	5.5	Glutes, Abs and core, Adductors	57				29	5 reps each side
Standing side kick	Pilates	7.5	Abs and core, Quads, Hamstrings	74				35	8 reps each side
Pilates squat	Pilates	8	Quads, Glutes, Adductors	86	6			20	10 reps
Side bend	Pilates	8	Lower back, Abs and core, Glutes	41	35	16	12	70	4 reps each side
Twist	Pilates	5	Abs and core, Shoulders, Upper back	4	45	22	16	47	3 reps each side
Mermaid side plank	Pilates	7.5	Lower back, Abs and core, Glutes	29	35	16	12	70	5 reps each side
Ring side-lying leg press	Pilates	3.5	Adductors, Glutes, Lower back	47				16	10 reps each side
Ring standing arm series	Pilates	4.5	Shoulders, Chest, Upper back		70	22		8	10 reps
Ring standing leg press	Pilates	4.5	Adductors, Glutes, Abs and core	64				16	10 reps each side
Ball side-lying leg squeeze	Pilates	5.5	Adductors, Lower back, Abs and core	51				45	10 reps each side
Ball wall squat	Pilates	7.5	Quads, Glutes, Adductors	86	6			8	10 reps
Banded clamshell	Pilates	3.5	Glutes, Abs and core	35				6	12 reps each side
Band standing arm series	Pilates	2.5	Biceps, Forearms and grip, Abs and core		6	27	46	12	10 reps
Band side-lying leg lift	Pilates	4.5	Glutes, Lower back, Abs and core	35				22	10 reps each side
Imprint and release	Pilates	2.5	Abs and core, Lower back					51	8 reps
Leg slides	Pilates	3.5	Abs and core, Quads	22				29	8 reps each side
Bent knee fallout	Pilates	4.5	Glutes, Adductors, Abs and core	51				18	8 reps each side
Arm arcs	Pilates	4.5	Lats, Triceps, Shoulders		64	35	35	8	8 reps
Knee stirs	Pilates	4.5	Glutes, Adductors, Abs and core	51				18	5 reps each side
Starfish	Pilates	3.5	Lats, Shoulders, Abs and core		22	29		18	6 reps each side
Double toe taps	Pilates	2	Abs and core					35	8 reps
Band pelvic curl	Pilates	6	Glutes, Hamstrings, Abs and core	57				28	10 reps
Ring roll-up	Pilates	3	Abs and core, Shoulders, Chest	4	25			39	6 reps
Ring teaser	Pilates	3.5	Abs and core, Quads, Chest	12	12			35	5 reps
Oblique roll-back	Pilates	2	Abs and core, Chest		4			35	6 reps each side
Can-can	Pilates	4	Abs and core, Quads, Upper back	18	12	12	12	35	6 reps
Crab	Pilates	2	Abs and core, Lower back					39	6 reps
Heel beats	Pilates	7	Glutes, Hamstrings, Adductors	80				25	3 reps
Diamond press	Pilates	4	Lower back, Upper back, Abs and core			29		47	8 reps
Prone heel squeeze	Pilates	6	Glutes, Hamstrings, Adductors	74				12	10 reps
Thigh stretch	Pilates	5	Quads, Abs and core, Glutes	46				14	6 reps
Side-lying hot potato	Pilates	6	Glutes, Abs and core, Adductors	57				37	6 reps each side
Side kick grand rond de jambe	Pilates	6.5	Abs and core, Glutes, Hamstrings	67				41	5 reps each side
Pilates plie	Pilates	7	Quads, Adductors, Glutes	86				6	10 reps
Wall arm circles	Pilates	3	Shoulders, Upper back, Abs and core		35	22		8	5 reps
Dumb waiter	Pilates	2.5	Upper back, Abs and core			29		16	10 reps
Zip-up	Pilates	4.5	Shoulders, Upper back, Biceps	16	35	42	22	12	8 reps
Shaving	Pilates	3.5	Triceps, Shoulders, Upper back		64	16	35	12	8 reps
The Bug	Pilates	5	Upper back, Hamstrings, Abs and core	27		35		23	8 reps
Pull-up	Pull	4	Lats, Upper back, Biceps			210	46		8 reps at bodyweight
Chin-up	Pull	3.5	Lats, Biceps, Upper back			195	82		10 reps at bodyweight
Lat pulldown	Pull	3.5	Lats, Upper back, Biceps			192	46		10 reps at 60 kg
Barbell row	Pull	5	Lats, Upper back, Biceps	17		203	35	17	10 reps at 70 kg
One-arm dumbbell row	Pull	4	Lats, Upper back, Biceps			210	46		10 reps at 30 kg
Seated cable row	Pull	4	Lats, Upper back, Biceps			203	35		10 reps at 60 kg
Face pull	Pull	2	Upper back			100			10 reps at 20 kg
Upright row	Pull	3.5	Shoulders, Upper back, Biceps		100	120	64		10 reps at 35 kg
Shrug	Pull	2.5	Upper back			100			10 reps at 60 kg
Rear delt fly	Pull	2	Upper back			100			10 reps at 6 kg each hand
Pendlay row	Pull	4	Lats, Upper back			182			10 reps at 70 kg
Yates row	Pull	4.5	Lats, Biceps, Upper back			213	82		10 reps at 90 kg
T-bar row	Pull	4	Lats, Upper back, Biceps			210	46		10 reps at 40 kg
Chest-supported dumbbell row	Pull	4	Lats, Upper back			182			10 reps at 26 kg each hand
Seal row	Pull	4	Lats, Upper back			182			10 reps at 60 kg
Inverted row	Pull	4	Lats, Upper back, Biceps			210	46	17	18 reps at bodyweight
Neutral-grip pull-up	Pull	3.5	Lats, Biceps, Upper back			195	82		9 reps at bodyweight
Close-grip pulldown	Pull	3	Lats, Biceps			149	82		10 reps at 60 kg
Straight-arm pulldown	Pull	2.5	Lats, Triceps		64	100	64		10 reps at 25 kg
Single-arm cable row	Pull	3.5	Lats, Upper back, Biceps			210	46		10 reps at 30 kg
Dumbbell pullover	Pull	4	Lats, Triceps, Chest		146	100	82		10 reps at 25 kg
Reverse pec deck	Pull	2	Upper back			100			10 reps at 35 kg
Dumbbell shrug	Pull	2.5	Upper back			100			10 reps at 30 kg each hand
Farmer's carry	Pull	5	Forearms and grip, Upper back, Abs and core	28		49	30	38	carry 32 kg each hand for 42 s
Suitcase carry	Pull	5	Abs and core, Lower back, Forearms and grip	28			19	109	carry 24 kg each hand for 42 s
Prone Y raise	Pull	2	Upper back			100			10 reps at 4 kg each hand
Kroc row	Pull	4	Lats, Upper back, Biceps			203	53		10 reps at 45 kg
Meadows row	Pull	4	Lats, Upper back, Biceps			210	46		10 reps at 30 kg
Renegade row	Pull	4.5	Lats, Upper back, Triceps		46	182	46	32	13 reps at bodyweight
Dumbbell bent-over row	Pull	4	Lats, Upper back, Biceps			203	35		10 reps at 24 kg each hand
Gorilla row	Pull	4.5	Lats, Upper back, Biceps	17		210	46		10 reps at 25 kg
Machine row	Pull	4	Lats, Upper back, Biceps			203	35		10 reps at 50 kg
Wide-grip pulldown	Pull	3.5	Lats, Upper back			164			10 reps at 55 kg
Single-arm lat pulldown	Pull	2.5	Lats, Biceps			138	64		10 reps at 30 kg
Negative pull-up	Pull	3.5	Lats, Biceps, Upper back			195	82		3 reps at bodyweight
Scapular pull-up	Pull	3.5	Upper back, Lats			182			10 reps at bodyweight
Dead hang	Pull	1.5	Forearms and grip, Lats			11	30		hold 38 s
Band pull-apart	Pull	2	Upper back			35			18 reps at bodyweight
Kelso shrug	Pull	2	Upper back			100			10 reps at 20 kg each hand
Trap bar shrug	Pull	2.5	Upper back, Forearms and grip			100	32		10 reps at 120 kg
Overhead carry	Pull	4	Shoulders, Triceps, Upper back		109	38	49	28	carry 16 kg each hand for 42 s
Front rack carry	Pull	5	Upper back, Abs and core, Glutes	38		60		49	carry 20 kg each hand for 42 s
Chest-supported rear delt raise	Pull	2	Upper back			100			10 reps at 6 kg each hand
Kettlebell high pull	Pull	4.5	Upper back, Glutes, Hamstrings	81		121	35		10 reps at 20 kg
Single-arm kettlebell row	Pull	4	Lats, Upper back, Biceps			203	35	17	10 reps at 25 kg
Double kettlebell row	Pull	4	Lats, Upper back, Biceps			203	35	17	10 reps at 20 kg each hand
Kettlebell renegade row	Pull	5	Lats, Upper back, Triceps		81	182	46	32	13 reps at bodyweight
Kettlebell upright row	Pull	3.5	Shoulders, Upper back, Biceps		100	120	64		10 reps at 20 kg
Kettlebell farmer's carry	Pull	4	Forearms and grip, Upper back, Glutes	28		49	30	19	carry 24 kg each hand for 42 s
Kettlebell suitcase carry	Pull	5	Abs and core, Lower back, Forearms and grip	28			19	109	carry 24 kg each hand for 42 s
Kettlebell overhead carry	Pull	4	Shoulders, Triceps, Upper back		109	38	49	21	carry 16 kg each hand for 42 s
Kettlebell rack carry	Pull	4.5	Upper back, Glutes, Abs and core	38		57	14	30	carry 20 kg each hand for 42 s
Kettlebell pullover	Pull	4.5	Lats, Triceps, Chest		146	100	82	23	13 reps at bodyweight
Single-arm dumbbell row	Pull	4	Lats, Upper back, Biceps			203	35		10 reps at 22.5 kg
Underhand dumbbell row	Pull	4	Lats, Biceps, Upper back			213	82		10 reps at 20 kg each hand
Dumbbell rear delt row	Pull	2	Upper back			100			10 reps at 12 kg each hand
Dumbbell upright row	Pull	3.5	Shoulders, Upper back, Biceps		100	120	64		10 reps at 14 kg each hand
Floor dumbbell pullover	Pull	4.5	Lats, Triceps, Chest		192	100	82		10 reps at 16 kg
Alternating dumbbell row	Pull	4.5	Lats, Upper back, Biceps			203	35	35	10 reps at 22 kg each hand
Seated bent-over rear delt fly	Pull	2	Upper back			100			10 reps at 6 kg each hand
Wide-grip barbell row	Pull	4.5	Upper back, Lats, Biceps	17		167	35	17	10 reps at 50 kg
Behind-the-back shrug	Pull	2.5	Upper back, Forearms and grip			100	23		10 reps at 60 kg
Zercher carry	Pull	5	Upper back, Abs and core, Glutes	28		72	19	49	carry 60 kg each hand for 42 s
Barbell overhead carry	Pull	4	Shoulders, Triceps, Upper back		109	38	49	28	carry 30 kg each hand for 42 s
Barbell front rack carry	Pull	5.5	Upper back, Abs and core, Glutes	38	14	60		49	carry 50 kg each hand for 42 s
Barbell pullover	Pull	5	Lats, Chest, Triceps		192	100	64		10 reps at 30 kg
Floor barbell pullover	Pull	5	Lats, Chest, Triceps		192	100	64		10 reps at 25 kg
Pause barbell row	Pull	5	Lats, Upper back, Biceps	17		203	35	17	10 reps at 70 kg
Wide-grip upright row	Pull	3	Shoulders, Upper back		100	82			10 reps at 30 kg
Bench press	Push	4	Chest, Shoulders, Triceps		246		64		10 reps at 80 kg
Incline dumbbell press	Push	4	Chest, Shoulders, Triceps		246		64		10 reps at 26 kg each hand
Close-grip bench press	Push	4	Triceps, Chest, Shoulders		246		100		10 reps at 70 kg
Dumbbell fly	Push	3	Chest, Shoulders		182				10 reps at 14 kg each hand
Overhead press	Push	4	Shoulders, Triceps, Upper back		182	64	82		10 reps at 50 kg
Seated dumbbell press	Push	3	Shoulders, Triceps, Upper back		182	64	82		10 reps at 22 kg each hand
Push-up	Push	4.5	Chest, Shoulders, Triceps	23	246		64	23	28 reps at bodyweight
Dip	Push	3.5	Chest, Triceps, Shoulders		246		82		13 reps at bodyweight
Lateral raise	Push	2.5	Shoulders, Upper back		100	64			10 reps at 8 kg each hand
Front raise	Push	3	Shoulders, Chest		182				10 reps at 10 kg each hand
Incline bench press	Push	4	Chest, Shoulders, Triceps		246		64		10 reps at 70 kg
Decline bench press	Push	4	Chest, Triceps, Shoulders		246		82		10 reps at 85 kg
Dumbbell bench press	Push	4	Chest, Shoulders, Triceps		246		64		10 reps at 30 kg each hand
Floor press	Push	4	Triceps, Chest, Shoulders		246		100		10 reps at 80 kg
Push press	Push	6.5	Shoulders, Triceps, Quads	110	182		82		10 reps at 60 kg
Arnold press	Push	2	Shoulders, Triceps		182		82		10 reps at 18 kg each hand
Landmine press	Push	3.5	Shoulders, Chest, Triceps		246		64		10 reps at 20 kg
Single-arm dumbbell press	Push	3.5	Shoulders, Triceps, Lower back		182		82	64	10 reps at 20 kg
Machine chest press	Push	3.5	Chest, Shoulders, Triceps		246		64		10 reps at 60 kg
Pec deck	Push	3	Chest, Shoulders		182				10 reps at 50 kg
Cable crossover	Push	2.5	Chest, Shoulders		182				10 reps at 15 kg each hand
Incline dumbbell fly	Push	3	Chest, Shoulders		182				10 reps at 12 kg each hand
Incline push-up	Push	3.5	Chest, Shoulders, Triceps		246		64		43 reps at bodyweight; past 30 reps, add load
Diamond push-up	Push	3.5	Triceps, Chest, Shoulders		246		100		16 reps at bodyweight
Pike push-up	Push	3.5	Shoulders, Triceps, Upper back		182	64	82		13 reps at bodyweight
Handstand push-up	Push	3.5	Shoulders, Triceps, Upper back		182	64	82		3 reps at bodyweight
Bench dip	Push	3.5	Triceps, Shoulders, Chest		246		100		23 reps at bodyweight
Cable lateral raise	Push	1.5	Shoulders		100				10 reps at 7 kg each hand
Standing dumbbell shoulder press	Push	4	Shoulders, Triceps, Upper back		182	64	82	46	10 reps at 18 kg each hand
Z press	Push	4	Shoulders, Triceps, Upper back		182	64	82	46	10 reps at 40 kg
Half-kneeling landmine press	Push	4	Shoulders, Chest, Triceps		228		46	35	10 reps at 15 kg
Dumbbell floor press	Push	4	Triceps, Chest, Shoulders		246		100		10 reps at 26 kg each hand
Pin press	Push	4	Triceps, Chest, Shoulders		246		100		10 reps at 100 kg
Spoto press	Push	4	Chest, Shoulders, Triceps		246		64		10 reps at 80 kg
Larsen press	Push	5	Chest, Shoulders, Triceps		246		64	46	10 reps at 70 kg
Low-to-high cable fly	Push	2.5	Chest, Shoulders		182				10 reps at 10 kg each hand
Svend press	Push	3	Chest, Shoulders		182				10 reps at 20 kg
Plate front raise	Push	3	Shoulders, Chest		182				10 reps at 20 kg
Lu raise	Push	3	Shoulders, Upper back		100	82			10 reps at 4 kg each hand
Seated lateral raise	Push	1.5	Shoulders		100				10 reps at 8 kg each hand
Decline push-up	Push	3.5	Chest, Shoulders, Triceps		246		64		18 reps at bodyweight
Wide push-up	Push	3.5	Chest, Shoulders, Triceps		246		64		23 reps at bodyweight
Kneeling push-up	Push	3.5	Chest, Shoulders, Triceps		246		64		28 reps at bodyweight
Weighted dip	Push	3.5	Chest, Triceps, Shoulders		246		82		6 reps at bodyweight
Wall handstand hold	Push	4	Shoulders, Triceps, Upper back		109	38	49	21	hold 25 s
Machine shoulder press	Push	2.5	Shoulders, Triceps		182		82		10 reps at 50 kg
Dumbbell push press	Push	5.5	Shoulders, Triceps, Quads	110	182		82		10 reps at 20 kg each hand
Kettlebell press	Push	4.5	Shoulders, Triceps, Upper back	17	182	64	82	46	10 reps at 16 kg
Double kettlebell press	Push	4.5	Shoulders, Triceps, Upper back	17	182	64	82	46	10 reps at 16 kg each hand
Kettlebell push press	Push	6	Shoulders, Triceps, Quads	110	182		82	35	10 reps at 20 kg
Double kettlebell push press	Push	6	Shoulders, Triceps, Quads	110	182	35	82		10 reps at 16 kg each hand
Kettlebell jerk	Push	7.5	Quads, Glutes, Shoulders	207	110		46	35	10 reps at 20 kg
Double kettlebell jerk	Push	8	Quads, Glutes, Shoulders	207	110	35	46		10 reps at 20 kg each hand
Bottoms-up kettlebell press	Push	3.5	Shoulders, Triceps, Upper back		182	64	105		10 reps at 12 kg
Half-kneeling kettlebell press	Push	4	Shoulders, Triceps, Abs and core	23	182		82	64	10 reps at 16 kg
Kettlebell see-saw press	Push	4	Shoulders, Triceps, Abs and core		182	46	82	64	10 reps at 12 kg each hand
Kettlebell floor press	Push	3.5	Chest, Triceps, Shoulders		246		82		10 reps at 25 kg
Double kettlebell floor press	Push	3.5	Chest, Triceps, Shoulders		246		82		10 reps at 20 kg each hand
Kettlebell halo	Push	3.5	Shoulders, Triceps, Upper back		182	64	82	23	10 reps at 12 kg
Standing Arnold press	Push	4	Shoulders, Triceps, Upper back		182	64	82	46	10 reps at 16 kg each hand
Alternating dumbbell shoulder press	Push	4	Shoulders, Triceps, Abs and core		182	46	82	64	10 reps at 16 kg each hand
Half-kneeling dumbbell shoulder press	Push	4	Shoulders, Triceps, Abs and core	23	182		82	64	10 reps at 14 kg
Tall-kneeling dumbbell shoulder press	Push	4	Shoulders, Triceps, Abs and core	23	182		82	64	10 reps at 12 kg each hand
Dumbbell Z press	Push	4	Shoulders, Triceps, Upper back		182	64	82	46	10 reps at 12 kg each hand
Dumbbell floor fly	Push	3	Chest, Shoulders		182				10 reps at 12 kg each hand
Single-arm dumbbell floor press	Push	4	Chest, Triceps, Shoulders		246		82	46	10 reps at 22.5 kg
Neutral-grip dumbbell floor press	Push	3.5	Triceps, Chest, Shoulders		246		100		10 reps at 22 kg each hand
Dumbbell push-up	Push	4.5	Chest, Shoulders, Triceps	23	246		64	23	13 reps at bodyweight
Dumbbell scaption	Push	2.5	Shoulders, Upper back		100	46			10 reps at 6 kg each hand
Single-arm lateral raise	Push	2.5	Shoulders, Upper back		100	64			10 reps at 10 kg
Alternating dumbbell front raise	Push	3	Shoulders, Chest		182				10 reps at 8 kg each hand
Dumbbell squeeze press	Push	3.5	Chest, Triceps, Shoulders		246		82		10 reps at 20 kg each hand
Single-arm dumbbell bench press	Push	4	Chest, Shoulders, Triceps		246		64	46	10 reps at 30 kg
Military press	Push	4	Shoulders, Triceps, Upper back	23	182	64	82		10 reps at 45 kg
Behind-the-neck press	Push	3.5	Shoulders, Triceps, Upper back		182	64	82		10 reps at 35 kg
Seated overhead press	Push	3	Shoulders, Triceps, Upper back		182	64	82		10 reps at 40 kg
Barbell front raise	Push	3	Shoulders, Chest		182				10 reps at 20 kg
Close-grip floor press	Push	4	Triceps, Chest, Shoulders		246		100		10 reps at 70 kg
Reverse-grip bench press	Push	4	Chest, Triceps, Shoulders		246		82		10 reps at 70 kg
Single-arm landmine press	Push	4	Shoulders, Chest, Triceps		246		64	17	10 reps at 15 kg
Paused bench press	Push	4	Chest, Shoulders, Triceps		246		64		10 reps at 80 kg
Wide-grip bench press	Push	4	Chest, Shoulders, Triceps		246		64		10 reps at 80 kg
Neutral-grip dumbbell bench press	Push	4	Chest, Triceps, Shoulders		246		82		10 reps at 28 kg each hand
Low-incline dumbbell press	Push	4	Chest, Shoulders, Triceps		246		64		10 reps at 26 kg each hand
Tempo bench press	Push	4	Chest, Shoulders, Triceps		246		64		10 reps at 80 kg
Bridge	Rehab	5	Glutes, Hamstrings						2 × 10
Straight-leg raise	Rehab	4.5	Quads, Abs and core						2 × 10 each leg
Shallow squat	Rehab	6	Quads, Glutes						2 × 10
Quad stretch	Rehab	2	Quads, Abs and core						3 × 20 seconds
Hip flexor stretch	Rehab	1.5	Abs and core, Quads						Hold time as your physio prescribed
Warrior II	Yoga	8.5	Quads, Glutes, Adductors	99	8			12	hold 30 s each side
Triangle	Yoga	4.5	Abs and core, Lower back, Glutes	32	6			39	hold 30 s each side
Tree	Yoga	5.5	Glutes, Quads, Abs and core	57				12	hold 30 s each side
Mountain	Yoga	7	Lower back, Quads, Glutes	51				43	hold 30 s
Upward salute	Yoga	3.5	Shoulders, Lower back, Upper back		29	22		26	hold 15 s
Standing forward fold	Yoga	2.5	Hamstrings, Calves and shins, Lower back	27				7	hold 30 s
Halfway lift	Yoga	4.5	Lower back, Glutes, Upper back	23		12		35	hold 10 s
Chair	Yoga	8.5	Quads, Glutes, Adductors	95	6			16	hold 20 s
Five-pointed star	Yoga	6	Glutes, Upper back, Shoulders	51	18	18		12	hold 20 s
Warrior I	Yoga	8	Quads, Glutes, Lower back	76	11			28	hold 30 s each side
Reverse warrior	Yoga	6	Quads, Glutes, Abs and core	57	8	7		11	hold 20 s each side
Humble warrior	Yoga	9	Quads, Glutes, Upper back	88	13	16		12	hold 20 s each side
Revolved triangle	Yoga	4.5	Abs and core, Lower back, Hamstrings	18	8			57	hold 20 s each side
Extended side angle	Yoga	7.5	Quads, Glutes, Adductors	79	6	7		7	hold 30 s each side
Revolved side angle	Yoga	7.5	Abs and core, Quads, Glutes	57	6			51	hold 20 s each side
Pyramid	Yoga	4.5	Lower back, Glutes, Hamstrings	39				22	hold 30 s each side
Wide-legged forward fold	Yoga	3.5	Triceps, Hamstrings, Adductors	34	12		12	9	hold 30 s
Goddess	Yoga	7.5	Quads, Adductors, Glutes	97	6	6			hold 20 s
Garland	Yoga	5	Quads, Lower back, Calves and shins	52				16	hold 30 s
High lunge	Yoga	7.5	Quads, Glutes, Calves and shins	86	8			12	hold 30 s each side
Revolved high lunge	Yoga	8	Abs and core, Quads, Glutes	57	12			51	hold 20 s each side
Standing side bend	Yoga	4	Abs and core, Glutes, Lats	12	8	9		44	hold 15 s each side
Warrior III	Yoga	7	Hamstrings, Glutes, Lower back	70				35	hold 20 s each side
Half moon	Yoga	4.5	Glutes, Abs and core, Shoulders	39	6			22	hold 20 s each side
Eagle	Yoga	7.5	Quads, Glutes, Adductors	92		5			hold 20 s each side
Dancer	Yoga	7	Hamstrings, Glutes, Lower back	68	7			33	hold 20 s each side
Standing split	Yoga	5	Hamstrings, Glutes, Abs and core	57				12	hold 20 s each side
Extended hand-to-big-toe	Yoga	6.5	Quads, Abs and core, Glutes	62				29	hold 20 s each side
Child's pose	Yoga	2.5	Lower back, Lats, Glutes	12		9		11	hold 60 s
Seated twist	Yoga	2.5	Lower back, Abs and core, Glutes	7				39	hold 30 s each side
Cat-cow	Yoga	4.5	Lower back, Abs and core, Shoulders		30		8	64	8 reps
Thread the needle	Yoga	2.5	Upper back, Abs and core			35		16	hold 30 s each side
Low lunge	Yoga	6.5	Quads, Glutes, Abs and core	57	8			22	hold 30 s each side
Lizard	Yoga	5	Quads, Adductors, Abs and core	50	16		8	11	hold 30 s each side
Half splits	Yoga	4.5	Lower back, Abs and core, Quads	29				45	hold 30 s each side
Pigeon	Yoga	4.5	Glutes, Lower back, Abs and core	35				23	hold 60 s each side
Easy seat	Yoga	2.5	Lower back, Abs and core, Adductors	9				35	hold 60 s
Staff	Yoga	5.5	Lower back, Abs and core, Shoulders	20	32		16	57	hold 30 s
Seated forward fold	Yoga	2.5	Abs and core, Hamstrings, Calves and shins	25				25	hold 60 s
Head-to-knee	Yoga	2.5	Hamstrings, Calves and shins, Lower back	25				9	hold 45 s each side
Wide-legged seated forward fold	Yoga	2.5	Abs and core, Hamstrings, Adductors	21				31	hold 60 s
Bound angle	Yoga	3.5	Lower back, Glutes, Adductors	27				22	hold 60 s
Marichi's twist	Yoga	3	Lower back, Shoulders, Abs and core	5	12			39	hold 30 s each side
Seated side bend	Yoga	3	Abs and core, Shoulders, Lats		16	9		44	hold 20 s each side
Gate	Yoga	4.5	Abs and core, Glutes, Lats	29		9		44	hold 30 s each side
Cow face	Yoga	3.5	Lower back, Lats, Triceps	7	28	11	11	16	hold 45 s each side
Fire log	Yoga	4	Glutes, Lower back	35				16	hold 60 s each side
Hero	Yoga	2.5	Lower back, Quads, Calves and shins	18				14	hold 60 s
Half boat	Yoga	4	Abs and core, Quads, Lower back	22				41	hold 20 s
Boat	Yoga	4.5	Abs and core, Quads, Lower back	22				47	hold 20 s
Heron	Yoga	5	Quads, Abs and core, Lower back	40				39	hold 30 s each side
Splits	Yoga	3	Abs and core, Quads, Hamstrings	30				16	hold 30 s each side
Cobra	Yoga	5	Lower back, Glutes, Upper back	22		16		39	hold 20 s
Reclined hand-to-big-toe	Yoga	3	Quads, Hamstrings, Calves and shins	29				9	hold 45 s each side
Baby cobra	Yoga	4.5	Lower back, Upper back, Glutes	12		22		39	hold 15 s
Sphinx	Yoga	3.5	Lower back, Upper back, Shoulders		8	22		39	hold 45 s
Upward-facing dog	Yoga	6	Lower back, Triceps, Shoulders	18	51	12	29	39	hold 10 s
Locust	Yoga	5.5	Lower back, Glutes, Hamstrings	39		12		35	hold 20 s
Bow	Yoga	7.5	Lower back, Glutes, Hamstrings	56	7	12		39	hold 15 s
Camel	Yoga	8	Lower back, Glutes, Hamstrings	67	7			47	hold 20 s
Bridge pose	Yoga	8	Glutes, Hamstrings, Lower back	80	4			26	hold 30 s
Supported bridge	Yoga	3.5	Glutes, Quads, Abs and core	33				11	hold 90 s
Wheel	Yoga	7	Triceps, Shoulders, Lower back	37	76	12	35	20	hold 10 s
Fish	Yoga	2.5	Lower back, Chest, Shoulders		19			23	hold 60 s
Wild thing	Yoga	6	Triceps, Shoulders, Glutes	28	76		35	25	hold 10 s each side
King pigeon	Yoga	8.5	Lower back, Glutes, Hamstrings	63	32	4	16	47	hold 10 s
Puppy	Yoga	2.5	Shoulders, Lats, Triceps		28	11	9	5	hold 45 s
Reclined bound angle	Yoga	1.5	Adductors, Abs and core	11				7	hold 120 s
Happy baby	Yoga	2.5	Adductors, Glutes, Hamstrings	26				5	hold 45 s
Knees to chest	Yoga	2	Lower back, Glutes	9				11	hold 45 s
Wind-relieving pose	Yoga	2	Glutes, Lower back, Abs and core	11				15	hold 30 s each side
Supine twist	Yoga	2	Abs and core, Lower back, Glutes	7	5			19	hold 45 s each side
Reclined figure four	Yoga	1.5	Glutes	11					hold 45 s each side
Reclined hero	Yoga	2	Quads, Abs and core, Calves and shins	15				9	hold 60 s
Legs up the wall	Yoga	1.5	Hamstrings, Calves and shins	17					hold 180 s
Corpse	Yoga	1							hold 300 s
Downward-facing dog	Yoga	4	Shoulders, Triceps, Lower back	18	51	4	22	12	hold 30 s
Crow	Yoga	3	Triceps, Shoulders, Forearms and grip		64		43	6	hold 15 s
Sun salutation A	Yoga	8	Quads, Glutes, Lower back	69	37		12	28	3 reps
Three-legged dog	Yoga	7.5	Hamstrings, Glutes, Shoulders	72	51		22	12	hold 20 s each side
High plank	Yoga	5	Abs and core, Shoulders, Triceps	25	41		12	35	hold 30 s
Knees-chest-chin	Yoga	4	Triceps, Chest, Shoulders		86		35	18	hold 10 s
Four-limbed staff	Yoga	5	Triceps, Chest, Shoulders	12	86		35	12	hold 10 s
Straight-arm side plank	Yoga	6.5	Abs and core, Lower back, Glutes	35	28		12	64	hold 20 s each side
Dolphin	Yoga	3.5	Shoulders, Upper back, Abs and core	6	35	26		12	hold 30 s
Reverse tabletop	Yoga	7	Glutes, Hamstrings, Triceps	64	29	16	22	12	hold 20 s
Upward plank	Yoga	8.5	Glutes, Hamstrings, Triceps	76	38	16	22	16	hold 20 s
Shoulder stand	Yoga	7.5	Abs and core, Quads, Glutes	51	12	12	12	51	hold 30 s
Plough	Yoga	5	Hamstrings, Abs and core, Upper back	41	12	12	12	31	hold 30 s
Supported headstand	Yoga	5	Shoulders, Upper back, Triceps	12	47	29	12	25	hold 30 s
Tripod headstand	Yoga	5	Triceps, Shoulders, Upper back	12	64	16	35	25	hold 20 s
Forearm stand	Yoga	5	Shoulders, Upper back, Triceps	12	47	29	12	25	hold 20 s
Handstand	Yoga	5.5	Shoulders, Triceps, Upper back	12	64	22	35	25	hold 15 s
Side crow	Yoga	4	Abs and core, Triceps, Shoulders	6	51		29	35	hold 15 s each side
Firefly	Yoga	4.5	Triceps, Shoulders, Chest	13	80		41	12	hold 10 s
Eight-angle	Yoga	5	Triceps, Chest, Shoulders	18	86		35	12	hold 10 s each side
Sun salutation B	Yoga	9	Quads, Glutes, Triceps	75	41		16	25	3 reps
Moon salutation	Yoga	9	Quads, Glutes, Adductors	90	12			32	2 reps
Vinyasa	Yoga	6	Triceps, Chest, Shoulders	18	86		35	25	5 reps
Warrior flow	Yoga	8.5	Quads, Glutes, Adductors	99	12			5	2 reps each side
Revolved chair	Yoga	8	Quads, Glutes, Abs and core	72	12			35	hold 20 s each side
Side lunge	Yoga	7	Quads, Glutes, Lower back	82				12	hold 20 s each side
Revolved wide-legged forward fold	Yoga	5	Abs and core, Lower back, Hamstrings	29	6			51	hold 20 s each side
Standing backbend	Yoga	5.5	Lower back, Glutes, Shoulders	29	15	4		40	hold 10 s
Standing figure four	Yoga	5	Glutes, Quads	57					hold 20 s each side
Big toe pose	Yoga	4.5	Upper back, Biceps, Quads	37		26	16	9	hold 30 s
Revolved garland	Yoga	5	Abs and core, Quads, Lower back	38				47	hold 20 s each side
Revolved half moon	Yoga	6.5	Hamstrings, Glutes, Abs and core	70	6			22	hold 15 s each side
Tabletop	Yoga	4	Shoulders, Abs and core, Lower back	12	40		11	34	hold 20 s
Balancing table	Yoga	8.5	Hamstrings, Glutes, Lower back	70	22	22		37	hold 15 s each side
Revolved low lunge	Yoga	7	Abs and core, Quads, Glutes	45	12			51	hold 20 s each side
Thunderbolt	Yoga	3	Lower back, Abs and core, Quads	18				22	hold 60 s
Lion	Yoga	2.5	Shoulders, Triceps, Lower back	4	32		16	12	4 reps
Dolphin plank	Yoga	5	Abs and core, Shoulders, Upper back	25	16	12		35	hold 30 s
Half lotus	Yoga	4	Glutes, Lower back, Abs and core	33				29	hold 60 s each side
Easy seat twist	Yoga	2.5	Lower back, Abs and core					39	hold 30 s each side
Bharadvaja's twist	Yoga	3	Lower back, Abs and core, Quads	5				39	hold 30 s each side
Deer	Yoga	3	Glutes, Quads, Abs and core	19				15	hold 90 s each side
Revolved head-to-knee	Yoga	4	Lats, Lower back, Abs and core	13		35		18	hold 30 s each side
Easy seat forward fold	Yoga	2	Glutes, Lower back, Lats	11		7		9	hold 60 s
Frog	Yoga	2.5	Lower back, Shoulders, Adductors	11	11			16	hold 60 s
One-legged bridge	Yoga	7.5	Hamstrings, Glutes, Lower back	70				45	hold 15 s each side
Banana	Yoga	4	Abs and core, Lower back, Lats	5		7		64	hold 120 s each side
Side-reclining leg lift	Yoga	4.5	Abs and core, Lower back, Glutes	35				37	hold 30 s each side
Crocodile	Yoga	1							hold 90 s