training

Lateral Raise

The lateral raise is an effective exercise that primarily trains the deltoid muscles (shoulder muscles), especially the lateral part (the middle part) of the shoulders. This exercise helps to create...

Dumbbell Pullover

Dumbbell pullover is a great exercise that works on several muscle groups at the same time. This exercise primarily targets the **chest muscles**, **latissimus dorsi** (back), and **core muscles**, making...

Reverse Flight

Reverse fly is an excellent exercise to strengthen the **shoulders**, **upper back** and **deltoids**. This exercise is especially good for improving posture and balancing the muscle groups in the back,...

Dynamic Side Plank

The Dynamic Side Plank is a variation of the classic side plank that adds movement to activate multiple muscle groups. This exercise focuses on oblique abdominal muscles , core stability...

Dumbbell Split Squats

Dumbbell Split Squats are an excellent exercise for strengthening the lower body, focusing on the quadriceps, hamstrings and glutes. This unilateral exercise also improves balance and core activation as each...

Barbell Squats

Barbell Squats are one of the most effective exercises for strengthening the entire lower body. This classic compound exercise primarily activates the quadriceps, hamstrings, glutes and core. It is ideal...

Dumbbell Biceps Curl

The Dumbbell Biceps Curl is a classic exercise that focuses on strengthening and toning your biceps. It is simple to perform and suitable for all levels, from beginners to advanced...

Dumbbell Front Squats

Dumbbell Front Squats are an excellent exercise that works the lower body, primarily the quadriceps, glutes and core. This variation of squats with dumbbells in front of the body not...

Goblet Squats

Goblet Squats are an effective exercise that strengthens the legs, glutes and core. The exercise is ideal for learning proper squat technique, as the weight in front of the body...

Waiter Walk

The Waiter Walk is a functional exercise that focuses on shoulder stability, core strength and balance. The exercise is performed by holding a weight overhead, like a waiter carrying a...

Dumbbell Thrusters

Dumbbell Thrusters is a dynamic full-body exercise that combines a squat and an overhead press. The exercise activates large muscle groups such as legs, glutes, shoulders and core, which makes...

Farmers Walk

Farmer's Walk is a functional strength exercise that works the whole body. The exercise strengthens the grip, shoulders, back, legs and core, while improving posture and balance. The Farmer's Walk...

Kettlebell Goblet Squats

Kettlebell Goblet Squats are an excellent exercise for strengthening the legs, glutes and core. This squat variation is particularly suitable for learning proper squat technique, as the weight in front...

Kettlebell Deadlift

The Kettlebell Deadlift is an excellent exercise for strengthening the lower body and back. The exercise primarily activates the glutes, hamstrings and spine muscles, while also engaging the core muscles...

Dumbbell bent over rows

Dumbbell Bent Over Rows is a classic strength training exercise that focuses on strengthening the back, especially Latissimus dorsi, rhombs, and trapezius. The exercise also engages biceps and core, making...

Reverse Barbell Lunge

The Reverse Barbell Lunge is an effective exercise that strengthens the legs, glutes and core. By taking a step backwards, rather than forwards, the stress on the knees is reduced,...

Bent over rear split dumbbell row

The Bent Over Rear Delt Dumbbell Row is an exercise that focuses on the rear delts and upper back. This exercise is effective in strengthening and shaping the shoulders while...

Barbell Split Squats

Barbell Split Squats are a strength training exercise that focuses on building strength in the legs, glutes and core. The exercise is performed with one leg in front and the...

Overhead Squats

Overhead Squats are an advanced squat variation that requires strength, mobility and stability. The exercise activates the whole body, focusing on the shoulders, back, core and legs. By holding the...

Barbell Front Squat

The Barbell Front Squat is an effective squat variation that places the barbell in front of the body on the shoulders. This exercise primarily focuses on the quadriceps, core and...

Low Bar Barbell Squat

The Low Bar Barbell Squat is a variant of the classic squat, where the barbell is placed further down the back, typically on the back of the shoulders (posterior deltoideus)....

High Bar Barbell Squat

The High Bar Barbell Squat is a classic strength training exercise that focuses on the lower body, especially the quadriceps, glutes and hamstrings. This squat variation, where the barbell is...

Bird though

Bird Dog is a basic bodyweight exercise that focuses on strengthening the core, back and buttocks. The exercise also improves balance and stability as it requires control and coordination between...

Kettlebell Swing

The Kettlebell Swing is a powerful exercise that combines strength and cardio training. This exercise primarily activates the glutes, hamstrings, back, core and shoulders while improving explosiveness and cardiovascular endurance....

Sumo Kettlebell Deadlifts

Sumo Kettlebell Deadlifts are an effective exercise that strengthens the lower body, with particular focus on the glutes, hamstrings, inner thighs and back. The wide stance of the sumo style...

Dumbbell Side Raise

The Dumbbell Side Raise , also known as lateral raises, is an excellent exercise that isolates and strengthens the lateral deltoid muscles (the middle part of the shoulders). This exercise...

Kettlebell Sumo Squat

The Kettlebell Sumo Squat is an excellent exercise that strengthens the lower body, focusing on the glutes, quadriceps, hamstrings and inner thighs. This variation of the squat uses a wide...

Dumbbell Front Raises

Dumbbell Front Raises are an isolation exercise that primarily targets the front deltoid (front of the shoulders). This exercise is great for building shoulder strength and definition while also activating...

Dumbbell Skull Crushers

Dumbbell Skull Crushers is an effective isolation exercise that targets the triceps . This exercise helps build muscle strength and definition in the upper arms and is a popular choice...

Dumbbell Pull Over

The Dumbbell Pull Over is a versatile exercise that primarily trains the chest muscles (pectoralis major) and lats (latissimus dorsi). The exercise also activates the core and triceps as stabilizers,...

Floor press exercise

Floor Press is an effective exercise that focuses on strengthening the chest , triceps , and shoulders . The exercise reduces stress on the shoulder joints, as the range of...

Zercher Squat

The Zercher Squat is an excellent exercise that strengthens the quadriceps , glutes , hamstrings , and the core . The exercise is characterized by the barbell being held in...

Shoulder taps

Shoulder Taps is a dynamic exercise that strengthens the core , shoulders and balance . The exercise is performed in a plank position and requires stability and control to maintain...

High plank

High Plank is a classic bodyweight exercise that strengthens the core , shoulders , chest and hips . The exercise is effective in improving body control, stability and endurance. It...

Bear plank

Bear Plank is an effective core exercise that strengthens the abdominal muscles , shoulders and hips . It challenges your stability and balance and is ideal for building strength and...

Sit up

Sit-Ups are a classic core exercise that focuses on strengthening the rectus abdominis and engages other core muscles such as the obliques . This exercise is ideal for improving core...

Crunches

Crunches are a classic exercise that focuses on strengthening the rectus abdominis , also known as the "six-pack" muscles. This simple but effective exercise is ideal for building core strength...

Side Lying Hip Raises

Side Lying Hip Raises is an effective exercise that strengthens the gluteus medius , obliques , and hip area. This exercise is ideal for improving stability, balance and lower body...

Deficit reverse lunges

Deficit Reverse Lunges are a variation of reverse lunges performed from an elevated platform. This exercise increases the range of motion and activates the glutes , hamstrings , and quadriceps...

Decline push-ups

Decline Push-Ups are an advanced variation of the classic push-up that targets the upper chest , shoulders , and triceps . By placing your feet on an elevated surface, such...

Seated row with resistance band

Seated Row with Resistance Band is an effective exercise for strengthening the upper back , shoulders and biceps . The exercise helps to improve posture and increase the strength of...

Seated row with mini band

Seated Row with Mini Band is an effective exercise to strengthen the back , shoulders and biceps . The exercise helps improve posture and stability by training the upper back...

Resistance band squat

Resistance Band Squats are an effective exercise to strengthen the quadriceps , glutes and hamstrings . The resistance band increases intensity by adding tension throughout the movement, helping to activate...

Resistance band split squats

Resistance Band Split Squats are an excellent exercise that strengthens the quadriceps , glutes , and hamstrings while improving balance and core stability. The resistance band adds extra intensity, making...

Resistance Bulgarian split squats

Resistance Band Bulgarian Split Squats are an excellent exercise for strengthening legs , glutes , and core while improving balance and stability. The resistance band adds an extra challenge that...

Resistance band four hydrants

Resistance Band Fire Hydrants is an excellent exercise that strengthens the glutes , especially the gluteus medius, and improves hip and core stability. The addition of a resistance band intensifies...

Banded lateral raises

Banded Lateral Raises is an exercise that strengthens the shoulders , especially the lateral part of the deltoid. The resistance band provides constant tension throughout the movement, helping to activate...

Banded biceps curls

Banded Biceps Curls are an effective exercise that strengthens the biceps and helps improve muscle tone and strength in the upper arm. The resistance band provides a constant tension throughout...

Body weight hip thrust

Bodyweight Hip Thrust is an effective exercise that strengthens the glutes , hamstrings and core. This bodyweight exercise is ideal for beginners or as part of a warm-up for more...

Banded overhead squats

Banded Overhead Squats is a complex exercise that trains the whole body with a focus on legs , glutes , core and shoulders . Using an overhead resistance band forces...