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Workout library

Standards-based library (ACSM / ACE / NSCA) — filter by goal, level and equipment.

Category
Level
Equipment
30 exercises
Bodyweight Squat
AI form-check
Strength · Beginner
Bodyweight Squat
QuadsGlutesHamstrings
  • Feet shoulder-width
  • Chest up, back neutral
5 METs
Sumo Squat
AI form-check
Strength · Beginner
Sumo Squat
GlutesQuads
  • Wide stance, toes out 30°
  • Sit straight down
5 METs
Jump Squat
AI form-check
HIIT · Intermediate
Jump Squat
QuadsGlutesCalves
  • Squat to parallel
  • Explode up
8 METs
Wall Sit
Strength · Beginner
Wall Sit
QuadsGlutes
  • Back flat to wall
  • Knees at 90°
4 METs
Glute Bridge
Strength · Beginner
Glute Bridge
GlutesHamstringsCore
  • Heels close to glutes
  • Drive through heels
3.5 METs
Single-Leg RDL
Balance · Intermediate
Single-Leg RDL
HamstringsGlutesCore
  • Hinge at hips
  • Back leg straight
4 METs
Good Morning
Strength · Beginner
Good Morning
HamstringsBackGlutes
  • Hands behind head
  • Hinge at hips, soft knees
3.5 METs
Forward Lunge
Strength · Beginner
Forward Lunge
QuadsGlutesHamstrings
  • Step long
  • Front knee 90°
5 METs
Reverse Lunge
Strength · Beginner
Reverse Lunge
GlutesQuads
  • Step back
  • Lower knee toward floor
5 METs
Bulgarian Split Squat
Strength · Advanced
Bulgarian Split Squat
QuadsGlutes
  • Rear foot on chair
  • Vertical front shin
6 METs
Push-up
AI form-check
Strength · Intermediate
Push-up
ChestTricepsShoulders
  • Hands under shoulders
  • Body in straight line
5 METs
Incline Push-up
AI form-check
Strength · Beginner
Incline Push-up
ChestTriceps
  • Hands on elevated surface
  • Straight body
4 METs
Diamond Push-up
AI form-check
Strength · Advanced
Diamond Push-up
TricepsChest
  • Thumbs & index touch (diamond)
  • Elbows close to body
6 METs
Pike Push-up
Strength · Advanced
Pike Push-up
ShouldersTriceps
  • Hips high (inverted V)
  • Lower head between hands
6 METs
Superman
Strength · Beginner
Superman
BackGlutes
  • Lift arms & legs together
  • Squeeze low back & glutes
3 METs
Resistance Band Row
Strength · Beginner
Resistance Band Row
BackBiceps
  • Anchor band
  • Pull elbows back
4 METs
Forearm Plank
Core · Beginner
Forearm Plank
CoreShouldersGlutes
  • Elbows under shoulders
  • Straight line head→heels
3 METs
Side Plank
Core · Intermediate
Side Plank
ObliquesCore
  • Stack feet
  • Hips high
3 METs
Dead Bug
Core · Beginner
Dead Bug
Core
  • Lower back glued to floor
  • Opposite arm + leg extend
3 METs
Bicycle Crunch
Core · Beginner
Bicycle Crunch
ObliquesCore
  • Elbow to opposite knee
  • Don't pull on neck
4 METs
Mountain Climber
HIIT · Intermediate
Mountain Climber
CoreCardioShoulders
  • Plank position
  • Drive knees fast
8 METs
Jumping Jack
AI form-check
Cardio · Beginner
Jumping Jack
Full bodyCardio
  • Arms overhead as feet open
  • Soft landing
8 METs
High Knees
HIIT · Beginner
High Knees
QuadsCardio
  • Knees to hip height
  • Pump arms
8 METs
Burpee
HIIT · Advanced
Burpee
Full bodyCardio
  • Squat → plank → push-up → jump
  • Maintain straight body in plank
10 METs
Skater Jump
HIIT · Intermediate
Skater Jump
GlutesQuadsCardio
  • Bound side to side
  • Soft landing on outside leg
8 METs
Jump Rope
Cardio · Intermediate
Jump Rope
CalvesCardio
  • Wrists rotate, not arms
  • Small hops
11 METs
Cat-Cow
Mobility · Beginner
Cat-Cow
BackCore
  • On all fours
  • Inhale arch (cow)
2.5 METs
World's Greatest Stretch
Mobility · Intermediate
World's Greatest Stretch
Full body
  • Lunge → reach overhead → rotate
  • Both sides equally
3 METs
Downward Dog
Mobility · Beginner
Downward Dog
HamstringsCalvesShoulders
  • Hips high
  • Heels toward floor
2.5 METs
Child's Pose
Mobility · Beginner
Child's Pose
Back
  • Knees wide, big toes touch
  • Sit on heels
2 METs