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Exercise Library

Click on any exercise to see detailed instructions

Push-Ups
Upper Body

Proper Form & Technique:

  1. Starting Position: Begin in a plank position with hands shoulder-width apart
  2. Body Alignment: Keep your body in a straight line from head to heels
  3. Lowering Phase: Lower your chest until elbows are at 90 degrees
  4. Push Phase: Push through palms to return to starting position
  5. Breathing: Inhale on the way down, exhale on the way up

Muscles Worked: Chest, Shoulders, Triceps, Core

Sets & Reps: 3 sets of 10-15 reps

Calories Burned: ~7 calories per minute

Pull-Ups
Upper Body

Proper Form & Technique:

  1. Grip: Grab bar with palms facing away, hands shoulder-width apart
  2. Starting Position: Hang with arms fully extended
  3. Pull Phase: Pull yourself up until chin is over the bar
  4. Control: Lower yourself slowly to starting position
  5. Core: Keep core engaged throughout the movement

Muscles Worked: Back, Biceps, Shoulders

Sets & Reps: 3 sets of 5-10 reps

Calories Burned: ~10 calories per minute

Dips
Upper Body

Proper Form & Technique:

  1. Setup: Support yourself on parallel bars or sturdy surface
  2. Starting Position: Arms straight, shoulders down
  3. Lowering: Lower body by bending elbows to 90 degrees
  4. Push: Press through palms to return to start
  5. Lean: Slight forward lean targets chest more

Muscles Worked: Triceps, Chest, Shoulders

Sets & Reps: 3 sets of 8-12 reps

Calories Burned: ~8 calories per minute

Plank
Core

Proper Form & Technique:

  1. Position: Forearms on ground, elbows under shoulders
  2. Body Line: Keep body straight from head to heels
  3. Core: Engage abs and glutes throughout
  4. Breathing: Breathe normally, don't hold breath
  5. Hold: Maintain position for target time

Muscles Worked: Core, Shoulders, Back

Duration: 3 sets of 30-60 seconds

Calories Burned: ~5 calories per minute

Crunches
Core

Proper Form & Technique:

  1. Position: Lie on back, knees bent, feet flat
  2. Hand Position: Hands behind head or crossed on chest
  3. Movement: Lift shoulders off ground using abs
  4. Range: Small movement, don't sit all the way up
  5. Control: Lower slowly back to starting position

Muscles Worked: Abdominals

Sets & Reps: 3 sets of 15-25 reps

Calories Burned: ~4 calories per minute

Squats
Lower Body

Proper Form & Technique:

  1. Stance: Feet shoulder-width apart, toes slightly out
  2. Movement: Lower hips back and down like sitting
  3. Depth: Go down until thighs are parallel to ground
  4. Knees: Keep knees in line with toes
  5. Back: Keep chest up and back straight

Muscles Worked: Quads, Glutes, Hamstrings

Sets & Reps: 3 sets of 12-15 reps

Calories Burned: ~8 calories per minute

Lunges
Lower Body

Proper Form & Technique:

  1. Starting: Stand with feet hip-width apart
  2. Step: Take a big step forward with one leg
  3. Lower: Lower hips until both knees are at 90 degrees
  4. Push: Push through front heel to return
  5. Alternate: Repeat with opposite leg

Muscles Worked: Quads, Glutes, Hamstrings, Calves

Sets & Reps: 3 sets of 10-12 per leg

Calories Burned: ~7 calories per minute

Burpees
Full Body

Proper Form & Technique:

  1. Start: Stand with feet shoulder-width apart
  2. Squat: Lower into squat, place hands on floor
  3. Plank: Jump feet back to plank position
  4. Push-up: Perform one push-up (optional)
  5. Jump: Jump feet back to squat, then jump up

Muscles Worked: Full Body

Sets & Reps: 3 sets of 8-10 reps

Calories Burned: ~10-15 calories per minute

Jumping Jacks
Cardio

Proper Form & Technique:

  1. Start: Stand with feet together, arms at sides
  2. Jump: Jump feet apart while raising arms overhead
  3. Return: Jump feet back together, lower arms
  4. Rhythm: Maintain steady, controlled pace
  5. Landing: Land softly on balls of feet

Muscles Worked: Full Body Cardio

Duration: 3 sets of 30-60 seconds

Calories Burned: ~8 calories per minute

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