Exercise Directory

A full list of all the exercises contained on the site. All exercises can be undertaken by males and females. We are working to film all exercises for both genders. Click the links provided for full explanation and accompanying video.

Biceps

Biceps Exercises	Video	Equipment	Difficulty
Barbell Curl	Male / Female	Barbell	Beginner
Dumbbell Curl	Male / Female	Dumbbell	Beginner
Hammer Curl	Male / Female	Dumbbell	Beginner
Goblet Curl	Male / Female	Kettlebell	Beginner
Concentration Curl	Male / Female	Kettlebell	Intermediate
Preacher Curl	Male / Female	Kettlebell	Intermediate
Single Arm Curl	Male / Female	Kettlebell	Beginner

Chest

Chest Exercises	Video	Equipment	Difficulty
Barbell Bench Press	Male / Female	Barbell	Intermediate
Dips	Male / Female	Bodyweight	Intermediate
Incline Dumbbell Press	Male / Female	Dumbbell	Beginner
Dumbbell Flys	Male / Female	Dumbbell	Beginner
Dumbbell Bench Press	Male / Female	Dumbbell	Beginner
Incline Barbell Bench Press	Male / Female	Barbell	Intermediate
Chest Press	Male / Female	Kettlebell	Beginner
Single Arm Chest Fly	Male / Female	Kettlebell	Beginner
Single Arm Press	Male / Female	Kettlebell	Beginner
Walkover Pushup	Male / Female	Kettlebell	Intermediate

Quads

Quads Exercises	Video	Equipment	Difficulty
Squat	Male / Female	Barbell	Beginner
Leg Press	Male / Female	Machine	Intermediate
Leg Extension	Male / Female	Machine	Beginner
Goblet Squat	Male / Female	Dumbbell	Beginner
Bulgarian Split Squat	Male / Female	Bodyweight	Beginner
Step Up	Male / Female	Kettlebell	Beginner
Goblet Squat	Male / Female	Kettlebell	Beginner
Heels Up Goblet Squat	Male / Female	Kettlebell	Beginner
Reverse Lunge	Male / Female	Kettlebell	Beginner
Forward Lunge	Male / Female	Kettlebell	Beginner
Lateral Lunge	Male / Female	Kettlebell	Beginner

Traps

Traps Exercises	Video	Equipment	Difficulty
Seated DB Shrugs	Male / Female	Dumbbell	Beginner
Standing Smith Machine Shrugs	Male / Female	Machine	Beginner
Shrug	Male / Female	Kettlebell	Beginner
Upright Row	Male / Female	Kettlebell	Beginner
Silverback Shrug	Male / Female	Kettlebell	Intermediate
Incline Shrug	Male / Female	Kettlebell	Intermediate

Triceps

Triceps Exercises	Video	Equipment	Difficulty
			Beginner
Dips (narrow elbows)	Male / Female	Bodyweight	Advanced
Seated Triceps Extensions	Male / Female	Dumbbell	Intermediate
Cable Push Downs	Male / Female	Machine	Beginner
Bench Dips	Male / Female	Bodyweight	Beginner
Laying Triceps Extensions	Female	Barbell	Intermediate
Skull Crusher	Male / Female	Kettlebell	Advanced
Standing Tricep Extension	Male / Female	Kettlebell	Beginner
Decline Skull Crusher	Male / Female	Kettlebell	Advanced
Tate Press	Male / Female	Kettlebell	Intermediate

Shoulders

Shoulders Exercises	Video	Equipment	Difficulty
Side Lateral Raises	Male / Female	Dumbbell	Beginner
Bent-Over Rear Delt Fly	Male / Female	Dumbbell	Intermediate
Face Pulls	Male	Machine	Intermediate
Seated Dumbbell Shoulder Press	Male / Female	Dumbbell	Beginner
Front Raises	Male / Female	Dumbbell	Beginner
Seated Bent-Over Rear Delt Fly	Male / Female	Dumbbell	Intermediate
Rear Delt Row	Male / Female	Kettlebell	Beginner
Front Raise	Male / Female	Kettlebell	Beginner
Single Arm Rear Delt Fly	Male / Female	Kettlebell	Intermediate
Long Lever Lateral Raise	Male / Female	Kettlebell	Intermediate
Single Arm Lateral Raise	Male / Female	Kettlebell	Beginner

Lats

Lats Exercises	Video	Equipment	Difficulty
Neutral Grip Pulldown	Male / Female	Machine	Beginner
Seated Cable Row	Male / Female	Machine	Beginner
Pull Ups	Male / Female	Bodyweight	Intermediate
Dumbbell Row	Male / Female	Dumbbell	Intermediate
Bent Over Barbell Row	Male / Female	Barbell	Intermediate
Row	Male / Female	Kettlebell	Beginner
Shoulder Extension	Male / Female	Kettlebell	Intermediate
Pullover	Male / Female	Kettlebell	Advanced
Single Arm Row	Male / Female	Kettlebell	Beginner

Hamstrings

Hamstrings Exercises	Video	Equipment	Difficulty
Stiff Leg Deadlifts	Male / Female	Barbell	Intermediate
Squat	Male / Female	Barbell	Beginner
Hamstring Curl	Male / Female	Machine	Beginner
Ball Hamstring Curl	Female	Ball	Intermediate
Deadlift	Male / Female	Kettlebell	Beginner
Kettlebell Swing	Male / Female	Kettlebell	Intermediate
Single Leg Deadlift	Male / Female	Kettlebell	Advanced
Staggered Deadlift	Male / Female	Kettlebell	Beginner

Glutes

Glutes Exercises	Video	Equipment	Difficulty
Glute Bridge	Male / Female	Bodyweight	Beginner
Barbell Hip Thrust	Male / Female	Barbell	Advanced
Single Leg Glute Bridge	Male / Female	Bodyweight	Beginner
Glute Bridge	Male / Female	Kettlebell	Beginner
Single Leg Glute Bridge	Male / Female	Kettlebell	Intermediate
Hip Thrust	Male / Female	Kettlebell	Beginner
Single Leg Hip Thrust	Male / Female	Kettlebell	Intermediate

Forearms

Forearms Exercises	Video	Equipment	Difficulty
Behind The Back Barbell Wrist Curl	Male / Female	Barbell	Intermediate
Wrist Curl	Male / Female	Dumbbell	Beginner
Reverse Curl	Male / Female	Barbell	Beginner
Barbell Wrist Curl	Male / Female	Barbell	Beginner
Farmer’s Carry	Male / Female	Kettlebell	Beginner
Wrist Extension	Male / Female	Kettlebell	Beginner
Wrist Curl	Male / Female	Kettlebell	Beginner

Calves

Calves Exercises	Video	Equipment	Difficulty
Standing Calf Raises	Male / Female	Machine	Beginner
Seated Calf Raises	Male / Female	Machine	Beginner
Single Leg Calf Raise	Male / Female	Kettlebell	Beginner
Calf Raise	Male / Female	Kettlebell	Beginner
Seated Calf Raise	Male / Female	Kettlebell	Beginner

Abdominals

Abdominals Exercises	Video	Equipment	Difficulty
Crunches	Male / Female	Bodyweight	Beginner
Hanging Knee Raises	Male / Female	Bodyweight	Intermediate
Laying Leg Raises	Male / Female	Bodyweight	Beginner
Forearm Plank	Male / Female	Bodyweight	Beginner
Leg Raises	Female	Bodyweight	Beginner
Roll-Outs	Male / Female	Machine	Beginner
Situp	Male / Female	Kettlebell	Beginner
Russian Twist	Male / Female	Kettlebell	Beginner
Woodchopper	Male / Female	Kettlebell	Beginner
Windmill	Male / Female	Kettlebell	Beginner

Lower back

Lower back Exercises	Video	Equipment	Difficulty
			Beginner
Deadlift	Male / Female	Barbell	Advanced
45° Back Extension	Male / Female	Machine	Intermediate
Deadlift	Male / Female	Kettlebell	Beginner
Kettlebell Swing	Male / Female	Kettlebell	Intermediate
Staggered Deadlift	Male / Female	Kettlebell	Beginner
Goblet Good Morning	Male / Female	Kettlebell	Beginner

Traps (mid-back)

Traps (mid-back) Exercises	Video	Equipment	Difficulty
Deadlift	Male / Female	Barbell	Advanced
Seated Cable Row	Male / Female	Machine	Beginner
Dumbbell Row	Male / Female	Dumbbell	Intermediate
Row	Male / Female	Kettlebell	Beginner
Deadlift	Male / Female	Kettlebell	Beginner
Silverback Shrug	Male / Female	Kettlebell	Intermediate
Incline Shrug	Male / Female	Kettlebell	Intermediate