Beginner Exercises
Perfect for those new to strength training.
Showing 361–390 of 573 exercises
Push-Up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
Pushups (Close and Wide Hand Positions)
Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
Push-Ups With Feet Elevated
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
Push Up to Side Plank
Get into pushup position on the toes with your hands just outside of shoulder width.
Push-Up Wide
With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
Pyramid
Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
Quick Leap
You will need a box for this exerise.
Rear Leg Raises
Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
Recumbent Bike
To begin, seat yourself on the bike and adjust the seat to your height.
Return Push from Stance
You will need a partner for this drill.
Reverse Barbell Curl
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
Reverse Cable Curl
Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
Reverse Flyes
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
Reverse Grip Triceps Pushdown
Start by setting a bar attachment (straight or e-z) on a high pulley machine.
Reverse Lunge
A stationary lunge variant where the trailing leg steps backward, then returns to start before alternating. The reverse direction loads the front leg more than walking lunges (which split load across both stride phases) — a strong unilateral strength builder with less stress on the front knee than forward lunges.
Reverse Machine Flyes
Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
Reverse Plate Curls
Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
Rocket Jump
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
Rocking Standing Calf Raise
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).
Rope Crunch
Kneel 1-2 feet in front of a cable system with a rope attached.
Rope Straight-Arm Pulldown
Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
Round The World Shoulder Stretch
Stand up straight with your legs together, holding a bodybar or broomstick.
Rowing Machine
Low-impact full-body cardio that warms the posterior chain, legs, and grip. Ideal pre-workout for pull and leg days.
Runner's Stretch
It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.
Running, Treadmill
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Sandbag Load
To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
Scapular Pull-Up
Take a pronated grip on a pull-up bar.
Scapular Push-Up
Serratus anterior activation. Teaches scapular control that stabilizes the shoulder during all pressing movements.
Scissor Kick
To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
Scissors Jump
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Can't find what you need?
Suggest a new exercise