Free Exercise Library

168 free exercises

Build a stronger, fuller chest with this free library of chest exercises. It covers cable flyes and crossovers, machine and lever chest presses, straight-bar and assisted dips, and a full ladder of push-up variations from scapula push-ups up to the full planche. Every guide includes an animated GIF demonstration, numbered form cues, the muscle it targets, and sets and reps by goal, so you can train the pectoralis major and minor whether you have a full gym or only the floor.

209 free exercises

Train your back with the rowing patterns that build thickness and fix posture. This free collection covers inverted rows, barbell and Smith rows, single-arm dumbbell and lever rows, seated and high cable rows, kettlebell renegade rows, and band and towel rows for training with almost nothing. Each guide comes with an animated GIF demonstration and step-by-step cues so the lats, traps, and rhomboids do the work instead of the lower back.

153 free exercises

Sculpt round, capped shoulders with exercises that hit all three deltoid heads. This free shoulder library covers dumbbell and kettlebell overhead pressing, seated and incline lateral raises, cable and dumbbell front raises, reverse flyes and rear-delt rows, overhead carries, and the external rotation work that keeps the rotator cuff healthy under all of it. Every guide has an animated GIF demonstration, numbered cues, and sets and reps by goal.

334 free exercises

Get bigger, stronger arms with free triceps and arm exercises. This library covers cable pushdowns and kickbacks, overhead rope extensions that load the long head at full stretch, EZ-bar and dumbbell extensions, skull-press variations, close-grip pressing, bench and assisted dips, and handstand work for the whole shoulder-to-hand chain. Each guide includes an animated GIF demonstration and numbered form cues built around keeping the elbow safe.

293 free exercises

Never skip leg day again. This free leg library is built around the squat and its variations: barbell back, front, overhead, and one-leg squats, split squats loaded with a bar, a band, or a suspension trainer, Smith and chair squats for controlled ranges, plus squat jumps, the clean and press, and the snatch pull for explosive power. Quad and hip-flexor mobility work is included so you can earn the depth rather than force it.

175 free exercises

Strengthen your core with exercises that build real stability, not just aesthetics. This free core library trains both jobs the midline has to do: spinal flexion through cable, band, weighted, tuck, reverse, and machine crunches plus hanging knee raises, and anti-movement work through front and side planks, the Pallof press, side bends, and the kettlebell windmill. Every guide comes with an animated GIF demonstration and numbered form cues.

32 free exercises

Improve your conditioning and burn fat with free cardio exercises for every fitness level. This library runs from jump rope, burpees, mountain climbers, bear crawls, and high knees you can do on a square metre of floor, through skater hops, scissor jumps, and semi squat jumps for repeat power under fatigue, to treadmill, stepmill, and stationary bike work for steady aerobic volume. Each guide includes an animated GIF demonstration and clear instructions.