Find the exercise name from your workout and read the simple setup below. Begin with the bodyweight version. Move slowly until the motion feels familiar.
March + arm sweep
March in place while sweeping both arms forward and overhead, then lower them.
Squat / squat to reach
Stand with feet about shoulder-width apart. Sit your hips back and bend your knees, then stand. For the reach, lift your arms overhead as you stand.
Squat + knee drive
Complete a squat. As you stand, drive one knee toward your chest. Alternate knees.
Alternating reverse lunge
Step one foot backward, bend both knees, then press through the front foot to stand. Alternate sides.
Reverse lunge + reach or curl motion
Step backward into a lunge while reaching forward or moving your hands as though doing a biceps curl. Return to standing and switch sides.
Lateral lunge / lateral lunge + reach
Step wide to one side, push your hips back over that leg, and keep the other leg straighter. Push back to center. Add a reach toward the bent leg when listed.
Curtsy step-back / curtsy lunge + calf raise
Step one foot diagonally behind the other and bend both knees. Return to center. When listed, rise onto the ball of your standing foot before switching sides.
Split squat
Stand with one foot forward and one foot back. Keep your feet planted as you lower both knees, then stand. Complete the listed side before switching.
Sumo squat / sumo squat pulse
Stand wider than your shoulders with toes turned slightly out. Sit down into the squat and stand. For pulses, stay low and make small controlled up-and-down movements.
Squat hold + heel lift
Lower into a comfortable squat and hold it. Lift one or both heels, lower with control, and repeat.
Calf raise
Stand tall, rise onto the balls of your feet, pause, and lower your heels slowly. Hold a wall or chair for balance.
Good morning
Place your hands behind your head or across your chest. Soften your knees, push your hips backward with a flat back, then squeeze your glutes to stand.
Single-leg hinge / kickstand hinge
Shift most of your weight into one leg and push your hips back while tipping your chest forward with a flat back. Use the other toes lightly on the floor for balance in the kickstand version.
Glute bridge
Lie on your back with knees bent and feet planted. Press through your feet, squeeze your glutes, and lift your hips. Lower slowly.
Glute bridge march
Hold the top of a glute bridge. Lift one foot a few inches, set it down, then switch without letting your hips rock.
Skater step / hop / fast side step
Travel side to side by stepping or lightly hopping from one leg to the other. Keep it low impact by keeping one foot on the floor.
Low-impact jack
Step one foot out to the side while raising both arms, return to center, then switch sides. Keep one foot on the floor.
Fast march / high knees
March quickly in place. Lift the knees higher only if it feels comfortable and controlled.
Wall, counter, or incline push-up
Place your hands on a wall or sturdy counter. Keep your body in one straight line, bend your elbows to bring your chest closer, then press away.
Plank shoulder tap
From a wall, counter, knees, or full plank, brace your middle and tap the opposite shoulder with one hand. Switch hands while keeping your hips steady.
Standing W squeeze
Bend your elbows into a W shape. Pull your elbows slightly back and squeeze your shoulder blades together, then release.
Standing pull-down
Reach both arms overhead. Pull your elbows down toward your ribs as if pulling a bar down, squeezing your upper back.
Alternating row stance
Hinge forward slightly with a flat back. Pull one elbow toward your ribs, release, and switch sides as if rowing weights.
Wall triceps press
Place your hands on a wall with elbows pointing down. Bend only at the elbows to bring your forehead toward your hands, then press away.
Shoulder press motion
Start with hands near your shoulders. Reach both arms overhead without arching your back, then lower them.
Standing punches
Stand tall with hands near your chest. Punch one arm forward at a time, keeping the movement controlled and your knees soft.
Bird dog / bird dog row motion
Begin on hands and knees. Extend one arm and the opposite leg, keeping your hips level. For the row motion, pull the raised elbow toward your ribs before reaching long again.
Dead bug / heel taps
Lie on your back with knees bent above your hips. Brace your middle and slowly lower one heel toward the floor, or extend the opposite arm and leg, then switch.
Standing or single-leg cross-crunch
Bring one knee toward the opposite elbow while gently rotating through your middle. Return with control and alternate sides.
Superman pull
Lie face down and gently lift your chest and arms. Pull your elbows toward your ribs, then reach forward and lower. Keep the lift small and comfortable.
Side plank at wall or knees
Turn sideways with one forearm against a wall, or place one forearm and bent knees on the floor. Brace your middle and keep your body in a straight line.
Goblet squat
Hold one dumbbell at your chest and perform the same squat.
Romanian deadlift
Hold weights by your thighs. Soften your knees, push your hips backward with a flat back, then squeeze your glutes to stand.
Bent-over row
Hold weights, hinge forward with a flat back, pull your elbows toward your ribs, then lower slowly.
Floor press
Lie on your back with a weight in each hand. Start with elbows resting near the floor, press the weights over your chest, then lower.
Renegade row at counter
Hold a strong plank against a sturdy counter. Pull one weight toward your ribs, lower it, and switch sides while keeping your hips steady.
Triceps extension
Hold one weight overhead with both hands. Bend your elbows to lower it behind your head, then straighten your arms.
Weighted push-out jack
Hold one light weight at your chest. Step one foot out while pressing the weight forward, return it to your chest, and alternate sides.
Squat to press
Hold weights at your shoulders, squat, then press the weights overhead as you stand.
Reverse lunge + biceps curl
Step backward into a lunge while bending your elbows to curl the weights toward your shoulders. Lower as you return.
Lateral lunge + clean
Step into a side lunge with the weight low, then return to center and guide the weight to your shoulder. Keep it close to your body.
Plank dumbbell drag
From a wall, counter, knees, or full plank, use one hand to slide a weight across to the other side. Switch hands and keep your hips steady.
Bird dog row
From hands and knees, hold one light weight and pull that elbow toward your ribs. Keep your back flat and hips level.
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