Pedal on a stationary bike with proper posture, engaging the lower body. Adjust resistance and pace as needed to work calves, glutes, hamstrings, and quads effectively.

Keep back straight, pedal smoothly, engage core, and adjust resistance carefully.

Calves, Glutes, Hamstrings, & Quads

Novice: Requires minimal skill; focuses on simplicity.

Unilateral (Alternating): Each rep alternates between one side of the body and the other.

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Stand tall, jump feet apart while raising arms overhead, then return feet and arms to the start position. Repeat rhythmically to elevate heart rate and engage muscles.

Land softly, maintain rhythm, and fully extend arms and legs for range.

Calves, Glutes, & Quads

No equipment required.

Novice: Requires minimal skill; focuses on simplicity.

Bilateral: Each rep engages both sides of the body simultaneously.

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Stand tall, swing arms across the chest and open wide in a controlled motion to warm up the shoulders and chest while improving flexibility and mobility.

Keep movement controlled, fully extend arms, and engage shoulders and chest.

Chest, Front Shoulder, & Upper Back

No equipment required.

Novice: Requires minimal skill; focuses on simplicity.

Bilateral: Each rep engages both sides of the body simultaneously.

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Stand tall, extend arms to the sides, and rotate them in controlled circles forward and backward to warm up the shoulders and improve mobility.

Keep arms straight, control movement, and maintain full range of motion.

Front Shoulder, Middle Shoulder, & Rear Shoulder

No equipment required.

Novice: Requires minimal skill; focuses on simplicity.

Bilateral: Each rep engages both sides of the body simultaneously.

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Stand tall, engage your core, and rotate your torso side to side in a controlled motion to improve spinal mobility and activate the obliques.

Keep core tight, rotate fully but controlled, and avoid excessive momentum.

Abs, Lower Back, & Obliques

No equipment required.

Novice: Requires minimal skill; focuses on simplicity.

Unilateral (Alternating): Each rep alternates between one side of the body and the other.

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A fundamental lower-body exercise performed by lowering and raising your body to build strength and mobility.

Go as low as you can.

Glutes, Hamstrings, & Quads

No equipment required.

Novice: Requires minimal skill; focuses on simplicity.

Bilateral: Each rep engages both sides of the body simultaneously.

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Stand tall, hands on hips, and rotate one hip in a controlled circle. Alternate sides each rep to improve mobility, flexibility, and warm up the lower body.

Keep core engaged, control movement, and alternate sides smoothly.

Glutes, Inner Thigh, Lower Back, & Outer Thigh

No equipment required.

Novice: Requires minimal skill; focuses on simplicity.

Unilateral (Alternating): Each rep alternates between one side of the body and the other.

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Stand tall, hold support, and swing one leg forward and back in a controlled motion to improve hip mobility, flexibility, and warm up the lower body.

Keep core engaged, control the swing, and use full range of motion.

Glutes, Hamstrings, & Quads

No equipment required.

Novice: Requires minimal skill; focuses on simplicity.

Unilateral (Non-Alternating): Each rep works one side of the body continuously without switching sides. You'll complete all reps on one side before moving to the other.

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Perform a full-body compound movement by squatting with a barbell resting on your upper back to develop lower body strength and core stability.

Keep chest lifted, engage core, and drive through heels.

Glutes & Quads

Advanced: Requires high skill, precision, and experience.

Bilateral: Each rep engages both sides of the body simultaneously.

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Perform vertical knee raises on a Captain’s Chair by stabilizing your body, lifting your knees toward your chest, and lowering them with control while engaging your core throughout.

Engage core, avoid swinging, and lift knees slowly for full control and effectiveness.

Abs & Obliques

Beginner: Requires basic movement skills.

Bilateral: Each rep engages both sides of the body simultaneously.

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Stand upright with feet shoulder-width apart, holding dumbbells at shoulder level with palms facing forward, then press the dumbbells overhead until arms are fully extended before lowering back to the starting position.

Brace core, keep elbows slightly in front of shoulders, and control the descent.

Front Shoulder, Middle Shoulder, & Triceps

Beginner: Requires basic movement skills.

Bilateral: Each rep engages both sides of the body simultaneously.

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Begin in a plank position holding dumbbells, row one dumbbell toward your ribcage while stabilizing with the other arm, and alternate sides while maintaining core engagement.

Keep hips stable, core tight, and pull dumbbell toward ribcage with controlled motion.

Lats & Upper Back

Intermediate: Requires moderate skill, good form, and technique.

Unilateral (Alternating): Each rep alternates between one side of the body and the other.

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A static grip exercise where you hang from a bar to improve grip strength and shoulder stability.

Engage shoulders; avoid excessive swinging; grip bar firmly.

Forearms

Beginner: Requires basic movement skills.

Bilateral: Each rep engages both sides of the body simultaneously.

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Kneel facing a cable machine, hold the rope attachment, and crunch downward using your abs, bringing your elbows toward your thighs. Focus on controlled motion and core contraction.

Engage core, exhale while crunching, avoid pulling with arms, controlled movement.

Abs & Obliques

Beginner: Requires basic movement skills.

Bilateral: Each rep engages both sides of the body simultaneously.

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