Exercises 33
Endurance Exercises 33
- Chest
Push-Ups
Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
Chest•Shoulders•Triceps - Arms
Bicep Curl
Lift dumbbells by curling your arms to work the biceps.
Biceps - Arms
Wrist Curls
Build forearm strength and grip with controlled wrist flexions.
Forearm Extensors•Forearms - Arms
Reverse Wrist Curls
Strengthen your forearm extensors with this simple exercise.
Forearm Extensors - Arms
Grip Strengthener
Strengthen your grip with focused hand gripper exercises.
Forearms•Finger Flexors - Arms
Farmer's Walk
Carry heavy weights over a distance to build strength and endurance.
Forearms - Arms
Wrist Roller
Build forearm strength by rolling a weight up and down.
Forearm Flexors•Forearm Extensors - Back
Standard Pull-Up
A classic upper-body exercise targeting the back, biceps, and forearms.
Lats•Biceps - Back
Chin-Up
A powerful upper-body exercise focusing on biceps and back.
Biceps•Lats - Back
Wide-Grip Pull-Up
Target your lats more intensely with this wide-grip pull-up.
Lats - Back
Commando Pull-Up
An advanced variation targeting lats and core with a side-to-side motion.
Lats•Core - Shoulders
Lateral Raise
Sculpt your shoulders with this lateral raise exercise.
Side Delts - Shoulders
Front Raise
Strengthen your front shoulders and upper chest with front raises.
Front Delts - Shoulders
Reverse Fly
Strengthen your rear shoulders and upper back with reverse flys.
Rear Delts - Shoulders
Face Pull
Improve shoulder health and posture with face pulls.
Rear Delts•Traps - Core
Plank
Hold this static position to fire up your core and build endurance.
Abs•Obliques•Deep core - Core
Crunch
Classic ab move to strengthen your core and build definition.
Abs - Core
Russian Twist
A great rotational move to build strong obliques and improve core stability.
Obliques - Core
Bicycle Crunch
A great way to hit your upper abs, lower abs, and obliques all in one move.
Abs•Obliques - Core
Toe Touches
A simple yet effective move to target the upper abs.
Abs - Core
Side Plank
A powerful static move to build oblique strength and improve core stability.
Obliques•Abs•Deep core - Legs
Single-Leg Calf Raise
A challenging move that targets each calf independently for balanced development.
Calves•Soleus - Legs
Dumbbell Jump Squat
An explosive lower body move that builds power and endurance.
Calves•Quads•Hamstrings - Legs
Squat
A versatile lower body exercise that builds strength and stability.
Quads•Glutes•Hamstrings - Legs
Lunges
A dynamic lower body exercise to build strength, balance, and flexibility.
Quads•Hamstrings•Glutes - Core
Bench Crunches
An enhanced version of crunches using a bench to increase core engagement.
Abs•Obliques - Legs
Leg Extension
A simple yet effective exercise for isolating the quadriceps.
Quads - Legs
Hamstring Curl
A key isolation exercise for strengthening the hamstrings.
Hamstrings - Shoulders
Seated Lateral Raise
A simple yet effective exercise to shape and strengthen your shoulders.
Side Delts - Arms
Rope Tricep Extension
An effective isolation exercise to build triceps strength and definition using a rope attachment.
Triceps - Shoulders
Rear Lateral Raise
A great isolation exercise to strengthen the rear deltoids and improve posture.
Rear Delts - Legs
Stalled Squat
A simple yet challenging exercise to build lower body endurance and strength by holding a squat position.
Quads•Glutes - Legs
Wall Sit
A simple isometric exercise to build lower body strength and endurance by holding a squat position against a wall.
Quads