training

Banded single-arm biceps curl

The Banded Single Arm Biceps Curl is an effective exercise that strengthens the biceps and helps build muscle tone and symmetry. The resistance band provides constant tension, making the exercise...

Banded single arm overhead press

The Banded Single Arm Overhead Press is an effective exercise that strengthens the shoulders , upper back and core. By using a resistance band instead of weights, you get even...

Barbell rollouts

Barbell Rollouts are an advanced core exercise that strengthens the stomach , back and shoulders. The exercise requires stability and control, making it ideal for building a stronger core and...

Single leg dumbbell hip thrust

The Single-Leg Dumbbell Hip Thrust is a strength training exercise that focuses on strengthening the glutes , hamstrings and core. By working one leg at a time, you can improve...

Standing single triceps extensions

Standing Single Triceps Extensions is a targeted exercise that focuses on strengthening the triceps and improving muscle definition on the back of the upper arm. By training one arm at...

Bulgarian split squats

Bulgarian Split Squats is a strength training exercise that focuses on strengthening the quadriceps , glutes , hamstrings , and the core. The exercise also improves balance and stability in...

Seated dumbbell shoulder press

The Seated Dumbbell Shoulder Press is a classic exercise that focuses on building strength and muscle mass in the shoulders , especially the deltoid. The exercise also activates the triceps...

Pendlay Rows

Pendlay Rows is a strength training exercise that primarily activates the back muscles , especially the latissimus dorsi, along with the biceps and the back of the shoulders. The exercise...

Stiff leg deadlifts

Stiff Leg Deadlifts are a strength training exercise that focuses on the hamstrings , glutes and lower back . The exercise improves flexibility in the posterior chain and builds strength...

Low incline dumbbell chest press

The Low Incline Dumbbell Chest Press is a variation of the classic chest press that targets the upper part of the chest (pectoralis major) as well as the triceps and...

High incline dumbbell chest press

The High Incline Dumbbell Chest Press is an effective exercise that focuses on the upper chest muscles (upper part of the pectoralis major) as well as the shoulders and triceps....

Monster walk

The Monster Walk is an excellent exercise that activates and strengthens the glutes (especially the gluteus medius), hips and thighs. The exercise is ideal for improving stability in the hips...

Resistance Band Overhead Press

The Resistance Band Overhead Press is an effective exercise that strengthens the shoulders , especially the deltoid, as well as the upper back and triceps. The resistance band adds progressive...

Chest supported rear shared rows

Chest Supported Rear Delt Rows is a targeted exercise that strengthens the back of the shoulders (posterior deltoids), as well as the upper back and trapezius. The exercise is particularly...

Single arm lateral raises

Single Arm Lateral Raises is a targeted exercise that strengthens the middle part of the shoulder (lateral deltoid) and improves shoulder stability. Working with one arm at a time allows...

Resistance band front raises

Resistance Band Front Raises are an effective exercise that strengthens the front part of the shoulders (anterior deltoids) and improves your upper body stability. By using an exercise band instead...

Resistance band push ups

Resistance Band Push-Ups are a variation of the classic push-up that adds extra resistance using an exercise band. This exercise strengthens the pectorals , shoulders, triceps and core while increasing...

Single arm dumbbell row

The Single Arm Dumbbell Row is a classic strength training exercise that focuses on the back muscles , especially the latissimus dorsi, while also activating the biceps and back of...

Chest supported lat rows

Chest Supported Lat Rows is an excellent exercise for strengthening the back muscles , especially the latissimus dorsi, as well as the back of the shoulders and biceps. This exercise...

dumbbell chest press

The Dumbbell Chest Press is a classic strength training exercise that focuses on building strength in the chest muscles , triceps and shoulders. By using dumbbells instead of a barbell,...

single arm dumbbell chest press

The Single Arm Dumbbell Chest Press is an effective exercise that strengthens the chest muscles , triceps and shoulders. By doing this exercise with one arm at a time, you...

Single Arm Front Raises

Single Arm Front Raises are an effective exercise that focuses on strengthening the shoulder muscles , primarily the front part of the deltoid. This exercise also helps improve upper body...

Jumping Squats

Jumping Squats, also known as squat jumps, is a plyometric exercise that combines strength and explosiveness. This exercise primarily engages the quadriceps, hamstrings, gluteus and calf muscles, making it ideal...

High Knee Sprints

High Knee Sprints are a high-intensity cardio exercise that combines running in place with high knee lifts. This exercise primarily engages the quadriceps, hamstrings, gluteus, calf muscles and core, making...

Lateral Cone Hops

Lateral Cone Hops is a plyometric exercise designed to improve lateral movement, balance and explosive strength. This exercise primarily engages the adductors, quadriceps, hamstrings and gluteus, making it ideal for...

Wall Balls

Wall Balls is a dynamic exercise that combines squats and medicine ball throws against a wall. This exercise engages multiple muscle groups, including legs, core and upper body, making it...

Boxing Punches

Boxing is a martial art that combines technique, strength and strategy. To master boxing, it is essential to understand and master the six basic punches: jab, cross, lead hook, rear...

Sjippetov Double Unders

Jump Rope Double Unders is an advanced jumping exercise where the rope passes under the feet twice in a single jump. This exercise improves cardiovascular endurance, coordination and footwork, making...

Power Skips

Power Skips is a plyometric exercise that improves explosiveness, strength and coordination in the lower body. The exercise targets the muscles in the calves, glutes, quadriceps and hamstrings, while increasing...

Broad Jumps

Broad Jumps, also known as standing long jumps, are a plyometric exercise designed to improve your explosive strength and power. This exercise primarily engages the quadriceps, hamstrings, gluteus and calf...

Side-to-Side Hops

Side-to-Side Hops is a dynamic exercise that improves your lateral movement, balance and cardiovascular endurance. This plyometric exercise primarily engages the calf muscles and legs, making it ideal for increasing...

Step Ups with Knee Drive

Step Ups with Knee Lift is an effective exercise that strengthens the lower body, especially the gluteus, quadriceps and hamstrings. This exercise also improves balance and core stability, making it...

Agility Ladder Drills

Agility ladder drills are effective exercises designed to improve your speed, coordination and footwork. These exercises are popular among athletes in sports such as football, basketball and tennis, but they...

Speed ​​Bag Punches

Speed ​​Bag Punches is a classic boxing exercise that develops coordination, speed and endurance. The exercise improves hand-eye coordination and is perfect for toning your shoulders, triceps and back while...

Burpee to Broad Jump

Burpee to Broad Jump is a dynamic exercise that combines strength, conditioning and explosiveness. This plyometric movement engages multiple muscle groups, including chest, shoulders, triceps, core, quadriceps, hamstrings and gluteus,...

Mountain Climber to Push-Up

Mountain Climber to Push-Up is an effective exercise that combines cardio, strength and core activation. This exercise works the chest, shoulders, triceps, abs and legs while improving your endurance and...

Bear Crawls

Bear Crawls is a dynamic bodyweight exercise that engages multiple muscle groups at the same time. This exercise strengthens shoulders, core, legs and improves coordination and mobility at the same...

One-Legged Squat Touchdown

The One-Legged Squat Touchdown is a challenging exercise that strengthens the lower body, especially the quadriceps, glutes and hamstrings. This balance and flexibility-focused exercise requires control and good core activation,...

Plank with Arm and Leg Lift

Plank with arm and leg lift is an advanced exercise that effectively strengthens the core muscles, shoulders and hips. This exercise improves balance, coordination and body stability, making it ideal...

Crossover Step-Up to Balance

Crossover Step-Up for Balance is a functional exercise that combines strength and balance, focusing on the gluteus, hamstrings and quadriceps. This exercise improves coordination and stability in the lower body,...

Walking Lunges with Knee Lift

Walking Lunges with knee lifts is a dynamic exercise that combines strength training with balance improvement. This exercise primarily targets the quadriceps, hamstrings, gluteus maximus and core muscles, making it...

Single-Leg Glute Bridge

The Single-Leg Glute Bridge is an effective exercise that focuses on strengthening the gluteal muscles (buttocks), hamstrings and core muscles. This exercise helps improve hip extension, balance and stability, which...

Single-Leg Toe Touch

The Single-Leg Toe Touch is an effective exercise designed to improve balance, flexibility and strength in the lower body. This exercise primarily targets the hamstrings, gluteus maximus and core muscles,...

Standing Knee Tucks

Standing Knee Tucks is a dynamic exercise that effectively trains the core muscles and hip flexors. This exercise improves balance, coordination and strength, making it ideal for increasing overall body...

Star Balance Pose

Star Balance Pose is an effective exercise that focuses on improving balance, stability and body control. This exercise activates muscles in the ankles, knees, hips and core, making it ideal...

Standing Bird Dog

Standing Bird Dog is an effective exercise that combines balance, stability and core strength. This standing variation of the classic Bird Dog exercise activates muscles in the back, abdomen, hips...

Lung to Balance

Lunge to Balance is an effective exercise that combines strength training with balance improvement. This exercise primarily targets the quadriceps, hamstrings, gluteus maximus and core muscles, making it ideal for...

Single-Leg Hop to Balance

Single-Leg Hop to Balance is a dynamic exercise designed to improve balance, coordination and strength in the lower body. This exercise is particularly beneficial for strengthening the ankles, knees and...

Standing Fire Hydrant

Standing Fire Hydrant is a standing exercise designed to strengthen the gluteus medius, hip abductors and core muscles. This exercise improves balance, stability and muscular endurance, making it ideal for...

Airplane Bag

Airplane Pose, or Dekasana, is a standing balancing exercise in yoga that strengthens the legs, improves balance and promotes body awareness. This asana is reminiscent of Warrior III, but with...