Smart Workout Diary
Browse exercises with step-by-step instructions, technique tips and demonstrations.
Exercises: 1221
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Three-Legged Downward Dog Knee-to-Elbow is a dynamic yoga movement that links a three-legged downward dog with drawing the lifted knee toward the elbow. It primarily challenges the abdominals while t…
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The reclined twist is a gentle yoga pose performed lying on the back while rotating the lower body to one side. It emphasizes the obliques and spinal mobility, with a mild stretch through the back, h…
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The weighted push-up is a push-up performed with a weight plate securely positioned across the upper back. It primarily develops the chest, triceps, and front shoulders while challenging core stabili…
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Trampoline jumping is a continuous cardiovascular activity performed by bouncing rhythmically on a trampoline. It develops aerobic fitness, coordination, balance, and lower-body endurance, particular…
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The doorway pec stretch is a static chest stretch performed by placing an arm or forearm on a doorframe and gently turning the body away. It primarily lengthens the pectoral muscles and the front of…
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The McGill Curl-Up is a controlled core-stability exercise that trains the abdominal muscles while minimizing movement through the lower back. It emphasizes abdominal bracing and endurance rather tha…
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The hip hinge is a fundamental bodyweight movement in which the hips move back and forward while the spine stays neutral. It teaches efficient loading of the glutes and hamstrings and is the foundati…
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Diaphragmatic breathing is a controlled breathing practice that emphasizes using the diaphragm so the abdomen expands during inhalation. It develops breathing awareness, rib-cage mobility, and relaxa…
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The Open Book Stretch is a side-lying thoracic rotation mobility exercise. It primarily improves movement through the upper back while gently involving the chest and shoulders. It can support posture…
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Thoracic extension is a mobility exercise that moves the middle and upper back into controlled extension. It emphasizes thoracic-spine mobility and postural awareness while gently engaging the upper-…
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The bent-over row is a free-weight pulling exercise performed with the torso hinged forward and a barbell pulled toward the body. It primarily develops the upper back and lats, while the biceps, rear…
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The 90/90 Hip Switch is a seated hip-mobility drill in which the knees move side to side between 90/90 positions. It develops active internal and external hip rotation while engaging the glutes and t…
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The Cossack squat is a side-to-side bodyweight squat in which one leg bends deeply while the other stays extended. It primarily trains the quadriceps and glutes while challenging hip and ankle mobili…
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Standing heel raises are a bodyweight calf exercise performed by lifting the heels while standing tall. They primarily train the calves and help develop ankle strength, lower-leg endurance, balance,…
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The lateral stepover is a side-to-side stepping exercise performed over a low platform. It primarily trains the quadriceps, glutes, and calves while developing lower-body coordination and balance. It…
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The incline dumbbell triceps pullover is performed lying on an incline bench while moving a dumbbell behind the head and extending the elbows to bring it back. It primarily trains the triceps, with t…
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The incline reverse-grip dumbbell bench press is a pressing exercise performed on an incline bench with the palms facing toward the face or upper body. It primarily trains the upper chest while also…
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The incline dumbbell bench press reverse grip is a pressing exercise performed on an inclined bench with the palms facing toward you. It emphasizes the upper chest while also training the triceps and…
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The incline dumbbell triceps kickback is an isolation exercise performed chest-down on an incline bench while extending the elbow behind the body. It primarily trains the triceps and helps develop el…
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The three-way lunge is a bodyweight lower-body exercise that combines forward, lateral, and reverse lunges from one standing position. It primarily trains the quadriceps and glutes while challenging…
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A-skips are a running drill performed with alternating high knee lifts and rhythmic skips while moving forward. They develop running coordination, posture, foot strike mechanics, and lower-body elast…
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Carioca is a lateral running drill in which you cross one foot alternately in front of and behind the other while moving sideways. It develops agility, coordination, hip mobility, foot speed, and car…
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Ankle hops are small, quick vertical jumps performed primarily by springing through the ankles while keeping the knees relatively straight. They develop calf strength, ankle stiffness, coordination,…
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Single-Leg Balance is a static exercise performed by standing on one foot while maintaining controlled posture. It primarily develops balance, ankle and lower-leg stability, and coordination, with su…
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