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Exercise Reference
| Exercise | How to do it | Level |
|---|---|---|
| Bird Dog | On hands and knees, extend one arm forward and the opposite leg back at the same time, hold briefly, then switch sides. | Beginner |
| Butt Kicks | Jog on the spot but kick your heels back up toward your glutes with every step. | Beginner |
| Calf Raises | Rise onto your toes as high as you can, hold a beat, then ease back down. | Beginner |
| Dead Bug | On your back, arms and knees pointed at the ceiling, slowly lower one arm and the opposite leg toward the floor, then switch. | Beginner |
| Donkey Kicks | On hands and knees, keep your knee bent and kick one foot up toward the ceiling, squeezing your glute at the top. | Beginner |
 Dumbbell Bicep Curls |
Elbows pinned to your sides, curl the dumbbells up, then lower them slower than you think you need to. | Beginner |
 Dumbbell Squats |
Hold a dumbbell at your chest, squat down, and drive through your heels on the way back up. | Beginner |
| Fire Hydrants | On hands and knees, lift one bent knee out to the side, like a dog at a fire hydrant, then lower it back down. | Beginner |
| Glute Bridges | Knees bent, feet flat, lift your hips up and squeeze at the top. | Beginner |
| High Knees | Jog on the spot, but really drive those knees up toward your waist. | Beginner |
 Jumping Jacks |
Feet and arms out, feet and arms in, the one everyone already knows. | Beginner |
| Lunges | Step forward and drop your back knee toward the floor until both legs hit roughly ninety degrees, then rise. | Beginner |
 Plank |
Forearms and toes on the ground, hips level, core braced. Just hold still. | Beginner |
| Reverse Lunges | Same as a lunge, just step backward instead of forward. | Beginner |
| Side Lunges | Step wide to one side, sink into that knee, keep the other leg straight, then push back to center. | Beginner |
| Sit-ups | Knees bent, feet flat, curl up toward your knees. | Beginner |
| Squats |
Feet shoulder-width apart, sit your hips back like you're reaching for a chair, then stand tall again. | Beginner |
| Star Jumps | Jump up and throw your arms and legs out wide like a starfish, then land soft. | Beginner |
| Step-ups | Step up onto something sturdy with one leg, then bring the other one up to meet it. | Beginner |
| Sumo Squats | Feet wide, toes turned out, sit your hips straight down between your knees, then push back up. Extra love for your inner thighs. | Beginner |
| Superman Hold | Face down, lift your arms, chest and legs off the floor all at once, and hold. | Beginner |
| Toe Touches | Lying on your back, legs straight up, reach your hands up to tap your toes, lifting your shoulders off the floor. | Beginner |
| Wall Push-ups | Stand arm's length from a wall, hands flat against it, bend your elbows to bring your chest close, then push back. A gentler push-up to build up from. | Beginner |
| Wall Sit | Slide down a wall until your knees are at ninety degrees, and just... stay there. | Beginner |
| Windmills | Feet wide, arms out to the sides, hinge and rotate to touch one hand toward the opposite foot, then alternate. | Beginner |
| Bear Crawl | Hands and feet on the floor, knees hovering just above it, crawl forward a few steps and then back. | Intermediate |
| Bicycle Crunches | Elbow to opposite knee, back and forth, like you're pedaling a bike lying down. | Intermediate |
| Crab Walk | Sit with hands behind you, feet flat, lift your hips up and walk forward on your hands and feet, facing the ceiling. | Intermediate |
| Curtsy Lunges | Step one leg diagonally behind the other like a curtsy, bend both knees, then push back to standing. | Intermediate |
 Dumbbell Bent-Over Row |
Hinge forward with a flat back and row the dumbbells up toward your ribs. | Intermediate |
| Dumbbell Chest Press |
Lying down, press the dumbbells straight up over your chest, then lower them back to shoulder height. | Intermediate |
| Dumbbell Lateral Raises |
Arms slightly bent, lift the dumbbells out to the sides until they're level with your shoulders. | Intermediate |
| Dumbbell Lunges |
A dumbbell in each hand, step forward into a lunge, then push back to standing. | Intermediate |
| Dumbbell Shoulder Press |
Press the dumbbells overhead until your arms straighten, then bring them back down to shoulder height. | Intermediate |
| Dumbbell Tricep Kickbacks |
Hinge forward, elbow bent, then straighten your arm back behind you, that's the whole kickback. | Intermediate |
| Flutter Kicks | Lying on your back, legs straight and just off the floor, kick them up and down in small, quick beats. | Intermediate |
| Frog Jumps | Squat low, hands near the floor, then jump forward like a frog and land softly back in the squat. | Intermediate |
| Jump Squats |
A normal squat, except you explode up into a jump at the top and land soft. | Intermediate |
| Leg Raises | Flat on your back, legs straight, lift them toward the ceiling and lower them slowly. Don't let them drop. | Intermediate |
| Mountain Climbers | From a plank, drive your knees toward your chest one after the other, fast. | Intermediate |
| Plank Jacks |
Hold a plank and jump your feet out wide, then back together, like a jumping jack from the floor. | Intermediate |
| Plank-to-Push-up |
Start in a forearm plank, press up onto your hands one arm at a time into a push-up position, then lower back down. | Intermediate |
| Push-ups | Lower your chest to the floor, elbows tucked in, then push back up. | Intermediate |
| Russian Twists | Sit back slightly with your knees bent, then twist side to side, tapping the floor each time. | Intermediate |
| Shoulder Taps | Hold a plank and tap opposite shoulder with opposite hand, without letting your hips wobble. | Intermediate |
| Side Plank | Balance on one forearm and the edge of one foot, body in a straight line: harder than it looks. | Intermediate |
| Single-Leg Glute Bridge | Same setup as a glute bridge, but one foot lifts off the floor, so the other leg does all the lifting. | Intermediate |
| Skaters | Leap sideways from one foot to the other like a speed skater, letting the back leg trail behind. | Intermediate |
| Squat Pulses |
Hold the bottom of a squat and pulse up and down in small movements, without ever standing all the way up. | Intermediate |
 Tricep Dips |
Using a bench or chair, bend your elbows to lower yourself, then push back up. | Intermediate |
| Wide Push-ups | Hands set wider than shoulder-width, lower your chest down, then press back up. Shifts more work onto your chest. | Intermediate |
 Broad Jumps |
Swing your arms back, then jump forward as far as you can, landing soft with both feet. | Advanced |
| Burpees | Squat, kick into a plank, add a push-up if you're feeling brave, then jump back up and clap overhead. | Advanced |
| Decline Push-ups | Feet up on a chair or step, hands on the floor, lower and press back up. The incline, in reverse, that turns up the difficulty. | Advanced |
| Diamond Push-ups | Hands together under your chest in a diamond shape, lower down, push back up. Your triceps will notice. | Advanced |
| Spiderman Push-ups | As you lower into a push-up, drive one knee out toward the same-side elbow, then switch sides on the next rep. | Advanced |
| V-ups | Lying flat, lift your legs and upper body together at the same time, reaching your hands toward your toes to form a V. | Advanced |
| Bulgarian Split Squats | Rear foot up on a bench or chair, front leg does the work as you lower straight down and drive back up. | Expert |
| Hollow Body Hold | Lying on your back, arms overhead, lift your shoulders and legs off the floor into a shallow curve, and hold. | Expert |
| Pike Push-ups | Start in a downward-dog shape, bend your elbows, lower your head toward the floor, then push back up. | Expert |
| T Push-ups | From a push-up, rotate your body open and raise one arm straight up toward the ceiling, forming a T, then switch sides. | Expert |
Workout Builder FAQ
Who's this for?
Athletes, coaches, personal trainers, PE teachers, hobby athletes just looking for a plan tonight, and whole training groups who want everyone running off the exact same link. There's no login or account tier splitting any of that up, so a solo athlete and a class of twenty use the identical tool.
Can I put together my own workout here?
Yes, tap Build Your Own Workout and click through the exercises in whatever order you want; each pick lands in a numbered list, and you can remove it again with a tap if you change your mind. Every exercise also gets its own rep target, a small +/- that cycles through 5, 8, 12 or 15. Name the routine if you feel like it, and once you're done you'll get a shareable link to copy, bookmark, or send to whoever you're training with.
I'm a personal trainer. Can I send a workout to my clients?
Yes, build the routine here, or just pick a preset, then copy the shareable link and send it however you'd normally reach them: WhatsApp, email, whatever. When they open it, it loads straight into an "A trainer sent you this workout" screen, ready to start with one tap. Once they finish, a Save as Image button on the summary turns the result into a picture with their name, date, time and how long each exercise took, so they can send it straight back to you as proof it actually happened.