# RepXP AI Workout History Import Reference

> This file contains everything you need to convert a user's past workout records (paper
> notebooks, spreadsheets, photos of training logs, exports from other apps) into CSV files
> that import into RepXP, the workout tracker for iPhone and Apple Watch. No additional
> context is required.
> Last updated: August 2026.
> Source: https://repxp.app
> App Store: https://apps.apple.com/app/id6760101740
> Requires: RepXP version 2.7.0 or later
> This file is for importing PAST workout history. To create a NEW routine going forward,
> use https://repxp.app/ai-routine-reference.txt instead.

## What is RepXP?

RepXP is a workout tracker for iPhone and Apple Watch built for serious lifters. It supports
strength, cardio, and flexibility exercises with automatic progressive overload. Users can
import their complete past training history as CSV files, so progress charts, personal
records, and analytics include everything they did before switching to RepXP.

## How to Use This File

When a user asks you to convert their old workout records into RepXP, act as a careful
transcriber, NOT as a coach. Your job is to faithfully convert what the user actually did
into the CSV format below. This is historical data.

**The golden rule: never invent data.** Do not fill gaps, estimate weights, round dates, or
add exercises that are not in the source material. If something is illegible, ambiguous, or
missing, ask the user about it. If a value genuinely does not exist in their records, use a
hyphen (-) for that field.

**Information to gather before you start:**
1. The weight unit their records use (kg or lbs), and the distance unit if they did cardio
   (km or mi). Records sometimes switch units partway; ask if you see a suspicious jump.
2. The date format their records use, if it is ambiguous (is 04/05 April 5 or May 4?).
3. Whether their records contain bodyweight or body measurements they also want imported.

**Reading the records:** Users may paste text, upload spreadsheets, or send photos of
notebook pages. Read carefully. Common notebook shorthand: "3x8 @ 60" means 3 sets of
8 reps at 60; "60x8,8,7" means three sets at 60 with 8, 8, and 7 reps; "BW" means
bodyweight (weight 0). When you are not sure how to read an entry, show the user your
interpretation and ask.

## Preview Before You Output Anything

This step is mandatory. Before emitting any CSV, show the user a readable summary of what
you extracted and ask them to confirm it. The summary should include:

- Total number of workout sessions and the date range covered.
- The distinct exercises you found and how you will name them.
- A compact per-month overview (sessions per month, example: "March 2025: 12 sessions").
- Anything that looks wrong: a weight that jumps more than about 30% between consecutive
  sessions, impossible values, duplicated dates, gaps you are unsure about. List these as
  questions, do not silently "fix" them.

Only generate the CSV after the user confirms the summary is correct. If they correct
something, update your data and show the affected part of the summary again.

## Output in Chunks

Long histories do not fit reliably in one response. Output ONE calendar month per CSV code
block, oldest month first. Every code block must start with the full header row. After each
block, tell the user which month it covers. If a month has more than about 25 sessions,
split it into two blocks.

Importing chunk by chunk is safe: RepXP skips sessions that already exist (same workout
name on the same date), so importing a block twice, or overlapping blocks, never creates
duplicates.

Wrap every CSV in a code block (```csv) so the user can copy it with one click.

## Workout History CSV Format

Generate a CSV with these exact column headers (first row must be the headers):

```
Date,Workout Name,Exercise Name,Exercise Slug,Category,Sets,Set Number,Reps,Weight,Unit,RPE,Duration Minutes,Distance,Calories,Notes
```

### Column Descriptions

| Column | Values | Notes |
|--------|--------|-------|
| Date | yyyy-MM-dd or yyyy-MM-dd HH:mm | Required. Time of day is optional; leave it off if the records do not have it |
| Workout Name | string | Required. Rows with the same date and workout name become one session. If the records have no session names, use a short descriptive one like "Push Day" or "Workout" |
| Exercise Name | string | Required. Catalog name when matched, otherwise the user's own name for it |
| Exercise Slug | slug from catalog, or - | RepXP matches on the slug. Use - for exercises not in the catalog; the user resolves those in the app |
| Category | strength, cardio, or flexibility | |
| Sets | integer or - | Aggregate form: "Sets 3" with Reps and Weight means 3 identical sets. Use when the records say "3x8 @ 60" |
| Set Number | integer or - | Per-set form: one row per set, numbered 1, 2, 3... Use when reps or weight differ between sets |
| Reps | integer | Strength only |
| Weight | number | Strength only. 0 for bodyweight exercises |
| Unit | kg, lbs, km, or mi | The unit of Weight on strength rows, or of Distance on cardio rows. Use the unit the records use; RepXP converts on import |
| RPE | 6 to 10 in 0.5 steps, or - | Effort rating, only if the records have it |
| Duration Minutes | integer or - | Cardio: duration in MINUTES. Flexibility: hold time in SECONDS |
| Distance | number or - | Cardio only |
| Calories | integer or - | Cardio only, only if the records have it |
| Notes | string or - | Exercise note from the records. Do not use commas inside notes; use semicolons instead |

### Rules

1. Every data row MUST have exactly 15 columns (14 commas). Use a hyphen (-) for every
   field that does not apply. Never leave a cell empty between commas. Count your commas.
2. Use exactly ONE of Sets or Set Number on each row, never both. Aggregate rows (Sets)
   and per-set rows (Set Number) can be mixed freely, even within one session.
3. Per-set rows for the same exercise in the same session must be consecutive and numbered
   from 1.
4. Match exercises to the catalog at the end of this file when you are confident it is the
   same movement. Put the slug in Exercise Slug and the catalog name in Exercise Name.
   Never invent or modify a slug. When no catalog entry fits, keep the user's own exercise
   name and put - in Exercise Slug; RepXP will offer to match or create it during import.
5. Keep sessions in chronological order inside each block.
6. Transcribe faithfully. No coaching adjustments, no rounding, no filling gaps.

### Example

Notebook says: "2025-03-10 Push. Bench 3x8@60kg. Incline DB 22kg 10,10,8. Hamstring
sweep 3x40s. 2025-03-12 easy run 5k 28min."

```csv
Date,Workout Name,Exercise Name,Exercise Slug,Category,Sets,Set Number,Reps,Weight,Unit,RPE,Duration Minutes,Distance,Calories,Notes
2025-03-10,Push,Bench Press – Barbell,bench-press-barbell,strength,3,-,8,60,kg,-,-,-,-,-
2025-03-10,Push,Incline Bench Press – Dumbbell,incline-bench-press-dumbbell,strength,-,1,10,22,kg,-,-,-,-,-
2025-03-10,Push,Incline Bench Press – Dumbbell,incline-bench-press-dumbbell,strength,-,2,10,22,kg,-,-,-,-,-
2025-03-10,Push,Incline Bench Press – Dumbbell,incline-bench-press-dumbbell,strength,-,3,8,22,kg,-,-,-,-,-
2025-03-10,Push,Hamstring Floor Sweep,hamstring-floor-sweep,flexibility,3,-,-,-,-,-,40,-,-,-
2025-03-12,Cardio,Run,run,cardio,-,-,-,-,km,-,28,5,-,easy run
```

## Body Measurements CSV Format

If the records contain bodyweight, body fat, or circumference measurements, offer to
convert those too. Output them as separate CSV code blocks with this exact header:

```
Date,Measurement,Value,Unit
```

| Column | Values |
|--------|--------|
| Date | yyyy-MM-dd or yyyy-MM-dd HH:mm |
| Measurement | one of: weight, body fat, neck, shoulders, chest, upper arm left, upper arm right, lower arm left, lower arm right, waist, hips, thigh left, thigh right, calf left, calf right |
| Value | number |
| Unit | kg or lbs for weight, % for body fat, cm or in for circumferences |

Example:

```csv
Date,Measurement,Value,Unit
2025-03-10,weight,82.4,kg
2025-03-10,waist,84,cm
2025-04-02,weight,81.9,kg
```

Measurement CSVs import through the same screen in RepXP; the app detects the format from
the header, so the user can even paste a history block and a measurements block together.

## Import Instructions for the User

After each CSV code block, remind the user how to import it. Adapt the wording naturally,
but cover these steps:

1. Copy the CSV block above (or save it as a .csv file).
2. Download RepXP from the App Store if you don't have it:
   https://apps.apple.com/app/id6760101740
3. Open RepXP, go to Settings (the gear icon), then Data Management.
4. Tap "Import AI History".
5. Paste the CSV into the text field, or import it as a file. The file picker accepts
   several CSV files at once, so saved blocks can be imported in one go.
6. Tap "Parse & Review", check the summary, and resolve any unmatched exercises (RepXP
   suggests matches, or you can create a custom exercise).
7. Tap Import. Then come back and paste the next month's block; already-imported sessions
   are skipped automatically.

Also tell the user, once: the full imported history is theirs and can be exported from
RepXP at any time. The free plan shows the most recent 30 days in charts and analysis;
RepXP Pro shows the complete history. Nothing is ever deleted or locked away.

## After the History: Offer a Routine

Once all chunks are imported and confirmed, ask the user ONE follow-up question: would they
like their current routine extracted from the history as a proper RepXP routine, with
automatic progression settings, so their next workouts are ready to log?

If they say yes, fetch https://repxp.app/ai-routine-reference.txt and follow it. Base the
routine on the workouts they are doing NOW (the most recent weeks of the history), keep
their exercises and working weights, and use the routine reference's CSV format, which
imports through a different screen (Workouts tab, +, AI Assisted Routine). Do not reuse
the history format for this.

## Exercise Catalog

Each line is: slug | name | muscles and equipment. The slug is the exercise ID the app matches on,
so copy it into the Exercise Slug column exactly as written. The name goes in the Exercise Name
column and is only shown to the user.

### Strength Exercises (349)

- alternating-arnold-press-dumbbell | Alternating Arnold Press – Dumbbell | Muscles: shoulder - front, shoulder - side | Required: Dumbbell
- alternating-rope-wave | Alternating Rope Wave | Muscles: bicep, forearm - inner, forearm - outer, shoulder - back, shoulder - front, shoulder - side, trap
- alternating-side-lunge-pull-plate | Alternating Side Lunge Pull – Plate | Muscles: glute, quad, thigh - inner | Optional: Yoga Mat
- alternating-single-arm-dead-clean-to-push-press-kettlebell | Alternating Single-Arm Dead Clean to Push Press – Kettlebell | Muscles: glute, quad, shoulder - front | Required: Kettlebell
- alternating-tall-kneeling-arnold-press-hand-weights | Alternating Tall Kneeling Arnold Press – Hand Weights | Muscles: shoulder - front, shoulder - side
- alternating-z-press-double-kettlebell | Alternating Z Press – Double Kettlebell | Muscles: shoulder - front, shoulder - side | Required: Kettlebell
- archer-push-up-rings | Archer Push Up – Rings | Muscles: chest, tricep
- arnold-press | Arnold Press | Muscles: shoulder - back, shoulder - side
- around-the-world-kettlebell | Around the World – Kettlebell | Muscles: oblique | Required: Kettlebell
- back-extension | Back Extension | Muscles: glute, hamstring, lower back
- bar-hang | Bar Hang | Muscles: forearm - inner, forearm - outer
- behind-the-neck-press-barbell | Behind the Neck Press – Barbell | Muscles: shoulder - front, shoulder - side | Required: Barbell
- bench-press-barbell | Bench Press – Barbell | Muscles: chest, shoulder - front | Required: Barbell, Flat Bench
- bench-press-dumbbell | Bench Press – Dumbbell | Muscles: chest, shoulder - front | Required: Dumbbell, Flat Bench
- bench-press-machine | Bench Press – Machine | Muscles: chest, shoulder - front, tricep
- bench-press-smith-machine | Bench Press – Smith Machine | Muscles: chest, shoulder - front | Required: Smith Machine
- bicycle-crunch | Bicycle Crunch | Muscles: abdominal, oblique | Optional: Yoga Mat
- block-snatch | Block Snatch | Muscles: glute, lower back, quad, thigh - inner
- bottoms-up-seesaw-overhead-press-kettlebell | Bottoms Up Seesaw Overhead Press – Kettlebell | Muscles: shoulder - front, shoulder - side | Required: Kettlebell
- box-step-up | Box Step-Up | Muscles: glute, quad
- bulgarian-split-squat | Bulgarian Split Squat | Muscles: glute, quad, thigh - inner
- burpee | Burpee | Muscles: chest, glute, quad, shoulder - front
- burpee-bosu | Burpee – BOSU | Muscles: chest, glute, quad, shoulder - front, shoulder - side
- cable-curl-bar | Cable Curl – Bar | Muscles: bicep | Required: Cable Machine
- cable-curl-rope | Cable Curl – Rope | Muscles: bicep | Required: Cable Machine
- cable-pull-through | Cable Pull Through | Muscles: glute, hamstring, lower back | Required: Cable Machine
- calf-raise-barbell | Calf Raise – Barbell | Muscles: calf | Required: Barbell
- calf-raise-leg-press-machine | Calf Raise – Leg Press Machine | Muscles: calf | Required: Calf Raise Machine, Leg Press Machine
- calf-raise-machine | Calf Raise – Machine | Muscles: calf | Required: Calf Raise Machine
- chest-fly-dumbbell | Chest Fly – Dumbbell | Muscles: chest | Required: Dumbbell
- chest-fly-machine | Chest Fly – Machine | Muscles: chest | Required: Chest Fly Machine
- chest-press-cable | Chest Press – Cable | Muscles: chest | Required: Cable Machine
- chest-press-machine | Chest Press – Machine | Muscles: chest, shoulder - front | Required: Chest Press Machine
- chin-up | Chin-Up | Muscles: lat | Required: Pull-Up Bar
- clean | Clean | Muscles: glute, lower back, quad, thigh - inner
- clean-and-jerk | Clean and Jerk | Muscles: glute, lower back, quad, shoulder - front, thigh - inner
- close-grip-seated-row | Close Grip Seated Row | Muscles: lat, shoulder - back, trap | Required: Rowing Machine
- close-grip-bench-press | Close-Grip Bench Press | Muscles: tricep
- close-grip-feet-up-bench-press-barbell | Close-Grip Feet-Up Bench Press – Barbell | Muscles: tricep | Required: Barbell, Flat Bench
- close-grip-incline-bench-press-dumbbell | Close-Grip Incline Bench Press – Dumbbell | Muscles: chest, tricep | Required: Dumbbell, Flat Bench, Incline Bench
- close-grip-push-up | Close-Grip Push-Up | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- concentration-curl | Concentration Curl | Muscles: bicep
- copenhagen-plank-with-leg-lift | Copenhagen Plank with Leg Lift | Muscles: oblique, thigh - inner | Optional: Yoga Mat
- crunch | Crunch | Muscles: abdominal | Optional: Yoga Mat
- crunch-cable | Crunch – Cable | Muscles: abdominal | Required: Cable Machine
- crunch-machine | Crunch – Machine | Muscles: abdominal | Required: Ab Crunch Machine
- crush-grip-curl-dumbbell | Crush Grip Curl – Dumbbell | Muscles: bicep | Required: Dumbbell
- curl-barbell | Curl – Barbell | Muscles: bicep | Required: Barbell
- curl-bodyweight | Curl – Bodyweight | Muscles: bicep, lat
- curl-dumbbell | Curl – Dumbbell | Muscles: bicep | Required: Dumbbell
- curl-machine | Curl – Machine | Muscles: bicep | Required: Bicep Curl Machine
- dead-bug | Dead Bug | Muscles: abdominal
- deadlift-barbell | Deadlift – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- deadlift-dumbbell | Deadlift – Dumbbell | Muscles: glute, hamstring, lower back | Required: Dumbbell
- deadlift-fat-bar | Deadlift – Fat Bar | Muscles: forearm - inner, forearm - outer, glute, hamstring, lower back
- deadlift-trap-bar-high-handles | Deadlift – Trap Bar High Handles | Muscles: glute, hamstring, lower back | Required: Trap Bar
- deadlift-trap-bar-low-handles | Deadlift – Trap Bar Low Handles | Muscles: glute, hamstring, lower back | Required: Trap Bar
- decline-bench-press-barbell | Decline Bench Press – Barbell | Muscles: chest | Required: Barbell, Decline Bench, Flat Bench
- decline-bench-press-dumbbell | Decline Bench Press – Dumbbell | Muscles: chest, shoulder - front | Required: Decline Bench, Dumbbell, Flat Bench
- decline-bench-press-machine | Decline Bench Press – Machine | Muscles: chest, shoulder - front, tricep | Required: Decline Bench
- decline-sit-up | Decline Sit-Up | Muscles: abdominal | Optional: Yoga Mat
- deficit-deadlift | Deficit Deadlift | Muscles: glute, hamstring, lower back
- dip-bar | Dip – Bar | Muscles: chest, tricep | Required: Dip Station
- dip-bench | Dip – Bench | Muscles: tricep | Required: Flat Bench
- drinking-bird-row-band | Drinking Bird Row – Band | Muscles: lat, lower back, trap | Required: Rowing Machine
- eccentric-bicep-curl-machine | Eccentric Bicep Curl – Machine | Muscles: bicep | Required: Bicep Curl Machine
- eccentric-chest-press | Eccentric Chest Press | Muscles: chest
- eccentric-heel-drop | Eccentric Heel Drop | Muscles: calf
- eccentric-leg-extension | Eccentric Leg Extension | Muscles: quad | Required: Leg Extension Machine
- external-shoulder-rotation-band | External Shoulder Rotation – Band | Muscles: rotator cuff - back
- external-shoulder-rotation-cable | External Shoulder Rotation – Cable | Muscles: rotator cuff - back | Required: Cable Machine
- face-pull | Face Pull | Muscles: rotator cuff - back, trap, shoulder - back
- farmers-walk | Farmers Walk | Muscles: forearm - inner, glute, oblique, trap
- feet-elevated-bulgarian-row-ring | Feet-Elevated Bulgarian Row – Ring | Muscles: bicep, lat | Required: Rowing Machine
- feet-elevated-oblique-crunch-stability-ball | Feet-Elevated Oblique Crunch – Stability Ball | Muscles: oblique | Required: Stability Ball
- feet-up-bench-press-barbell | Feet-Up Bench Press – Barbell | Muscles: chest, shoulder - front | Required: Barbell, Flat Bench
- fire-hydrants | Fire Hydrants | Muscles: glute, thigh - outer
- floor-back-extension | Floor Back Extension | Muscles: lower back
- floor-press-dumbbell | Floor Press – Dumbbell | Muscles: chest, shoulder - front | Required: Dumbbell
- flutter-kick | Flutter Kick | Muscles: abdominal
- forearm-plank-knee-to-elbow | Forearm Plank Knee to Elbow | Muscles: abdominal, oblique | Optional: Yoga Mat
- forearm-roll-up-barbell | Forearm Roll-Up – Barbell | Muscles: forearm - inner, forearm - outer | Required: Barbell
- forearm-twist-dumbbell | Forearm Twist – Dumbbell | Muscles: forearm - inner, forearm - outer | Required: Dumbbell
- frog-pumps | Frog Pumps | Muscles: glute
- front-hold-plate | Front Hold – Plate | Muscles: shoulder - front
- front-rack-curtsy-lunge-barbell | Front Rack Curtsy Lunge – Barbell | Muscles: glute, quad, thigh - inner, thigh - outer | Required: Barbell
- front-rack-knee-over-toe-split-squat-dumbbell | Front Rack Knee Over Toe Split Squat – Dumbbell | Muscles: glute, hamstring, quad | Required: Dumbbell
- front-rack-low-switch-cossack-squat-kettlebell | Front Rack Low Switch Cossack Squat – Kettlebell | Muscles: glute, quad, thigh - inner | Required: Kettlebell
- front-rack-march-kettlebell | Front Rack March – Kettlebell | Muscles: abdominal, shoulder - front | Required: Kettlebell
- front-raise-barbell | Front Raise – Barbell | Muscles: shoulder - front | Required: Barbell
- front-raise-dumbbell | Front Raise – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- front-squat | Front Squat | Muscles: glute, lower back, quad, thigh - inner
- glute-bridge | Glute Bridge | Muscles: glute, hamstring
- glute-kickback-machine | Glute Kickback – Machine | Muscles: glute | Required: Glute Kickback Machine
- goblet-squat | Goblet Squat | Muscles: glute, quad, thigh - inner
- good-morning | Good Morning | Muscles: glute, hamstring, lower back
- gripper | Gripper | Muscles: forearm - inner | Required: Hand Gripper
- hack-squat-barbell | Hack Squat – Barbell | Muscles: quad | Required: Barbell
- hack-squat-landmine | Hack Squat – Landmine | Muscles: glute, quad, thigh - inner
- hack-squat-machine | Hack Squat – Machine | Muscles: glute, quad, thigh - inner | Required: Hack Squat Machine
- half-air-squat | Half Air Squat | Muscles: glute, quad, thigh - inner
- hammer-curl-cable-with-rope | Hammer Curl – Cable With Rope | Muscles: bicep | Required: Cable Machine
- hammer-curl-dumbbell | Hammer Curl – Dumbbell | Muscles: bicep | Required: Dumbbell
- hand-release-push-up | Hand-Release Push-Up | Muscles: chest, tricep | Optional: Yoga Mat
- hang-clean | Hang Clean | Muscles: glute, lower back, quad, thigh - inner
- hang-power-clean | Hang Power Clean | Muscles: glute, lower back
- hang-power-clean-and-jerk | Hang Power Clean and Jerk | Muscles: glute, lower back, shoulder - front
- hang-power-snatch | Hang Power Snatch | Muscles: glute, lower back, quad, thigh - inner
- hang-snatch | Hang Snatch | Muscles: glute, lower back, quad, thigh - inner
- hanging-knee-raise | Hanging Knee Raise | Muscles: abdominal, forearm - inner, forearm - outer
- hanging-leg-raise | Hanging Leg Raise | Muscles: abdominal, forearm - inner, forearm - outer
- hanging-side-to-side-knee-drive | Hanging Side-To-Side Knee Drive | Muscles: abdominal, bicep, lat, oblique
- high-to-low-wood-chop-cable | High to Low Wood Chop – Cable | Muscles: oblique | Required: Cable Machine
- hip-abduction-band | Hip Abduction – Band | Muscles: thigh - outer
- hip-abduction-machine | Hip Abduction – Machine | Muscles: thigh - outer | Required: Hip Abduction Machine
- hip-adduction-machine | Hip Adduction – Machine | Muscles: thigh - inner | Required: Hip Adduction Machine
- hip-hinge-band | Hip Hinge – Band | Muscles: glute, hamstring
- hip-thrust-band | Hip Thrust – Band | Muscles: glute
- hip-thrust-barbell | Hip Thrust – Barbell | Muscles: glute | Required: Barbell
- hip-thrust-machine | Hip Thrust – Machine | Muscles: glute | Required: Hip Thrust Machine
- horizontal-external-shoulder-rotation-dumbbell | Horizontal External Shoulder Rotation – Dumbbell | Muscles: rotator cuff - back | Required: Dumbbell
- horizontal-internal-shoulder-rotation-dumbbell | Horizontal Internal Shoulder Rotation – Dumbbell | Muscles: rotator cuff - front | Required: Dumbbell
- horizontal-wood-chop-band | Horizontal Wood Chop – Band | Muscles: oblique
- horizontal-wood-chop-cable | Horizontal Wood Chop – Cable | Muscles: oblique | Required: Cable Machine
- horn-grip-bicep-curl-kettlebell | Horn Grip Bicep Curl – Kettlebell | Muscles: bicep | Required: Kettlebell
- in-out-rope-wave | In-Out Rope Wave | Muscles: bicep, forearm - inner, forearm - outer, shoulder - back, shoulder - front, shoulder - side, trap
- incline-bench-press-barbell | Incline Bench Press – Barbell | Muscles: chest, shoulder - front | Required: Barbell, Incline Bench
- incline-bench-press-dumbbell | Incline Bench Press – Dumbbell | Muscles: chest, shoulder - front | Required: Dumbbell, Flat Bench, Incline Bench
- incline-bench-press-machine | Incline Bench Press – Machine | Muscles: chest, shoulder - front, tricep | Required: Incline Bench
- incline-bench-press-smith-machine | Incline Bench Press – Smith Machine | Muscles: chest, shoulder - front | Required: Incline Bench, Smith Machine
- incline-curl-dumbbell | Incline Curl – Dumbbell | Muscles: bicep | Required: Dumbbell
- incline-hex-press-dumbbell | Incline Hex Press – Dumbbell | Muscles: chest, shoulder - front | Required: Dumbbell
- incline-push-up | Incline Push-Up | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- internal-shoulder-rotation-band | Internal Shoulder Rotation – Band | Muscles: rotator cuff - front
- internal-shoulder-rotation-cable | Internal Shoulder Rotation – Cable | Muscles: rotator cuff - front | Required: Cable Machine
- inverted-row | Inverted Row | Muscles: lat, shoulder - back, trap | Required: Rowing Machine
- isometric-pull-up-hold | Isometric Pull-Up Hold | Muscles: forearm - inner, forearm - outer, lat, shoulder - back, trap | Required: Pull-Up Bar
- jump-squat-bodyweight | Jump Squat – Bodyweight | Muscles: calf, glute, hamstring, quad
- kettlebell-swing | Kettlebell Swing | Muscles: glute, lower back | Required: Kettlebell
- kickstand-squat-kettlebell | Kickstand Squat – Kettlebell | Muscles: glute, hamstring, lower back, quad | Required: Kettlebell
- kneeling-ab-wheel-roll-out | Kneeling Ab Wheel Roll-Out | Muscles: abdominal | Required: Ab Wheel
- kneeling-cuban-rotation-barbell | Kneeling Cuban Rotation – Barbell | Muscles: rotator cuff - back, rotator cuff - front | Required: Barbell
- kneeling-incline-push-up | Kneeling Incline Push-Up | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- kneeling-pallof-press | Kneeling Pallof Press | Muscles: abdominal, oblique
- kneeling-push-up | Kneeling Push-Up | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- kneeling-side-plank | Kneeling Side Plank | Muscles: oblique | Optional: Yoga Mat
- landmine-rotation | Landmine Rotation | Muscles: abdominal, oblique
- lateral-lunge-dumbbell | Lateral Lunge – Dumbbell | Muscles: glute, quad, thigh - inner, thigh - outer | Required: Dumbbell
- lateral-raise-dumbbell | Lateral Raise – Dumbbell | Muscles: shoulder - side | Required: Dumbbell
- lateral-raise-machine | Lateral Raise – Machine | Muscles: shoulder - side | Required: Lateral Raise Machine
- lateral-walk-band | Lateral Walk – Band | Muscles: glute, thigh - outer
- leg-extension | Leg Extension | Muscles: quad | Required: Leg Extension Machine
- leg-press-machine | Leg Press – Machine | Muscles: glute, quad, thigh - inner | Required: Leg Press Machine
- low-chest-fly-cable | Low Chest Fly – Cable | Muscles: chest | Required: Cable Machine
- lu-raise-dumbbell | Lu Raise – Dumbbell | Muscles: shoulder - front, shoulder - side | Required: Dumbbell
- lunge-barbell | Lunge – Barbell | Muscles: glute, quad, thigh - inner | Required: Barbell
- lunge-bodyweight | Lunge – Bodyweight | Muscles: glute, quad, thigh - inner | Optional: Yoga Mat
- lunge-dumbbell | Lunge – Dumbbell | Muscles: glute, quad, thigh - inner | Required: Dumbbell
- lying-external-shoulder-rotation-dumbbell | Lying External Shoulder Rotation – Dumbbell | Muscles: rotator cuff - back | Required: Dumbbell
- lying-hamstring-bridge | Lying Hamstring Bridge | Muscles: glute, hamstring
- lying-internal-shoulder-rotation-dumbbell | Lying Internal Shoulder Rotation – Dumbbell | Muscles: rotator cuff - front | Required: Dumbbell
- lying-leg-curl | Lying Leg Curl | Muscles: hamstring | Required: Leg Curl Machine
- lying-leg-raise | Lying Leg Raise | Muscles: abdominal
- lying-windshield-wiper | Lying Windshield Wiper | Muscles: oblique
- lying-windshield-wiper-with-bent-knees | Lying Windshield Wiper with Bent Knees | Muscles: oblique
- meadows-row | Meadows Row | Muscles: lat, trap, shoulder - back | Required: Rowing Machine
- monkey-row | Monkey Row | Muscles: shoulder - side | Required: Rowing Machine
- monster-walk-band | Monster Walk – Band | Muscles: glute, thigh - outer
- mountain-climbers | Mountain Climbers | Muscles: abdominal
- mountain-climbers-bosu | Mountain Climbers – BOSU | Muscles: abdominal
- nordic-hamstring-curl | Nordic Hamstring Curl | Muscles: hamstring
- oblique-crunch | Oblique Crunch | Muscles: oblique | Optional: Yoga Mat
- oblique-sit-up | Oblique Sit-Up | Muscles: oblique | Optional: Yoga Mat
- one-arm-row-lunge-band | One-Arm Row Lunge – Band | Muscles: glute, lat, trap, quad | Required: Rowing Machine
- one-handed-bayesian-curl-cable | One-Handed Bayesian Curl – Cable | Muscles: bicep | Required: Cable Machine
- one-handed-chest-press-dumbbell | One-Handed Chest Press – Dumbbell | Muscles: chest | Required: Dumbbell
- one-handed-cross-body-curl | One-Handed Cross-Body Curl | Muscles: bicep
- one-handed-hammer-curl-dumbbell | One-Handed Hammer Curl – Dumbbell | Muscles: bicep | Required: Dumbbell
- one-handed-hammer-isometric-hold-dumbbell | One-Handed Hammer Isometric Hold – Dumbbell | Muscles: bicep | Required: Dumbbell
- one-handed-high-cable-row | One-Handed High-Cable Row | Muscles: lat | Required: Cable Machine, Rowing Machine
- one-handed-lat-pulldown | One-Handed Lat Pulldown | Muscles: lat | Required: Lat Pulldown Machine
- one-handed-lateral-raise-cable | One-Handed Lateral Raise – Cable | Muscles: shoulder - side | Required: Cable Machine
- one-handed-leaning-lateral-raise-dumbbell | One-Handed Leaning Lateral Raise – Dumbbell | Muscles: shoulder - side | Required: Dumbbell
- one-handed-overhead-contralateral-step-up-dumbbell | One-Handed Overhead Contralateral Step-Up – Dumbbell | Muscles: glute, quad | Required: Dumbbell
- one-handed-overhead-tricep-extension-dumbbell | One-Handed Overhead Tricep Extension – Dumbbell | Muscles: tricep | Required: Dumbbell
- one-handed-plank | One-Handed Plank | Muscles: abdominal, shoulder - front | Optional: Yoga Mat
- one-handed-plate-pinch | One-Handed Plate Pinch | Muscles: forearm - inner
- one-handed-plate-wrist-curl | One-Handed Plate Wrist Curl | Muscles: forearm - inner
- one-handed-row-dumbbell | One-Handed Row – Dumbbell | Muscles: lat, shoulder - back, trap | Required: Dumbbell
- one-handed-shoulder-press-landmine | One-Handed Shoulder Press – Landmine | Muscles: chest, shoulder - front, shoulder - side, tricep
- one-handed-standing-chest-fly-band | One-Handed Standing Chest Fly – Band | Muscles: chest
- one-handed-standing-chest-fly-cable | One-Handed Standing Chest Fly – Cable | Muscles: chest, shoulder - front | Required: Cable Machine
- one-handed-suitcase-walking-lunge-dumbbell | One-Handed Suitcase Walking Lunge – Dumbbell | Muscles: glute, hamstring, quad | Required: Dumbbell
- one-handed-tricep-pushdown-cable | One-Handed Tricep Pushdown – Cable | Muscles: tricep | Required: Cable Machine
- one-handed-wrist-curl-dumbbell | One-Handed Wrist Curl – Dumbbell | Muscles: forearm - inner | Required: Dumbbell
- one-handed-wrist-extension-dumbbell | One-Handed Wrist Extension – Dumbbell | Muscles: forearm - outer | Required: Dumbbell
- one-leg-front-foot-elevated-split-squat-dumbbell | One-Leg Front Foot Elevated Split Squat – Dumbbell | Muscles: glute, quad | Required: Dumbbell
- one-leg-kneeling-bottoms-up-hold-kettlebell | One-Leg Kneeling Bottoms-Up Hold – Kettlebell | Muscles: shoulder - front | Required: Kettlebell
- one-leg-lying-heel-slide | One-Leg Lying Heel Slide | Muscles: hamstring
- one-leg-prone-hip-extension | One-Leg Prone Hip Extension | Muscles: glute, hamstring
- one-legged-balance | One-Legged Balance | Muscles: calf
- one-legged-glute-bridge | One-Legged Glute Bridge | Muscles: glute, hamstring
- one-legged-hip-thrust | One-Legged Hip Thrust | Muscles: glute
- overhead-tricep-extension-barbell | Overhead Tricep Extension – Barbell | Muscles: tricep | Required: Barbell
- overhead-tricep-extension-bodyweight | Overhead Tricep Extension – Bodyweight | Muscles: tricep
- overhead-tricep-extension-cable-with-rope | Overhead Tricep Extension – Cable With Rope | Muscles: tricep | Required: Cable Machine
- overhead-tricep-extension-machine | Overhead Tricep Extension – Machine | Muscles: tricep | Required: Tricep Extension Machine
- pallof-press | Pallof Press | Muscles: abdominal, oblique
- pause-deadlift-barbell | Pause Deadlift – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- pause-squat-barbell | Pause Squat – Barbell | Muscles: glute, lower back, quad, thigh - inner | Required: Barbell
- pec-deck | Pec Deck | Muscles: chest
- pendlay-row | Pendlay Row | Muscles: lat, shoulder - back, trap | Required: Rowing Machine
- perfect-hang | Perfect Hang | Muscles: forearm - inner, forearm - outer, lat
- plank | Plank | Muscles: abdominal, lower back | Optional: Yoga Mat
- plank-bosu | Plank - BOSU | Muscles: abdominal, lower back | Optional: Yoga Mat
- plank-pull-through | Plank Pull Through | Muscles: abdominal, shoulder - front | Optional: Yoga Mat
- plate-front-raise | Plate Front Raise | Muscles: shoulder - front
- power-clean | Power Clean | Muscles: glute, hamstring, quad, trap
- power-clean-and-press | Power Clean and Press | Muscles: glute, lower back, shoulder - front, thigh - inner
- power-jerk | Power Jerk | Muscles: shoulder - front
- power-snatch | Power Snatch | Muscles: glute, lower back, quad, thigh - inner
- preacher-curl-barbell | Preacher Curl – Barbell | Muscles: bicep | Required: Barbell, Preacher Bench
- preacher-curl-dumbbell | Preacher Curl – Dumbbell | Muscles: bicep | Required: Dumbbell, Preacher Bench
- prisoner-squat-bodyweight | Prisoner Squat – Bodyweight | Muscles: glute, quad, thigh - inner
- pronated-grip-lat-pulldown | Pronated Grip Lat Pulldown | Muscles: lat | Required: Lat Pulldown Machine
- prone-incline-front-raise-dumbbell | Prone Incline Front Raise – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- pull-apart-band | Pull-Apart – Band | Muscles: rotator cuff - back, shoulder - back
- pull-up | Pull-Up | Muscles: lat | Required: Pull-Up Bar | Optional: Resistance Bands
- pullover-barbell | Pullover – Barbell | Muscles: chest, lat, tricep | Required: Barbell
- pullover-dumbbell | Pullover – Dumbbell | Muscles: chest, lat, tricep | Required: Dumbbell
- push-press-barbell | Push Press – Barbell | Muscles: shoulder - front | Required: Barbell
- push-press-dumbbell | Push Press – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- push-up | Push-Up | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- push-up-against-wall | Push-Up Against Wall | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- push-up-feet-in-rings | Push-Up – Feet in Rings | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- push-up-hands-in-rings | Push-Up – Hands in Rings | Muscles: chest, shoulder - front, tricep | Optional: Yoga Mat
- push-up-medicine-ball | Push-Up – Medicine Ball | Muscles: chest, shoulder - front, tricep | Required: Medicine Ball
- quadruped-hip-extension | Quadruped Hip Extension | Muscles: glute, hamstring
- rack-pull | Rack Pull | Muscles: glute, hamstring, lower back | Required: Power Rack | Optional: Barbell
- rear-delt-row-barbell | Rear Delt Row – Barbell | Muscles: shoulder - back, trap | Required: Barbell
- rear-delt-row-cable | Rear Delt Row – Cable | Muscles: shoulder - back, trap | Required: Cable Machine
- rear-delt-row-dumbbell | Rear Delt Row – Dumbbell | Muscles: shoulder - back, trap | Required: Dumbbell
- rebound-external-rotation-band | Rebound External Rotation – Band | Muscles: rotator cuff - back
- reverse-curl-barbell | Reverse Curl – Barbell | Muscles: forearm - outer | Required: Barbell
- reverse-fly-dumbbell | Reverse Fly – Dumbbell | Muscles: rotator cuff - back, shoulder - back | Required: Dumbbell
- reverse-fly-machine | Reverse Fly – Machine | Muscles: rotator cuff - back, shoulder - back | Required: Reverse Fly Machine
- roll-up | Roll-Up | Muscles: abdominal
- rolling-push-up-medicine-ball | Rolling Push-Up – Medicine Ball | Muscles: chest, shoulder - front, tricep | Required: Medicine Ball
- romanian-deadlift-barbell | Romanian Deadlift – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- romanian-deadlift-dumbbell | Romanian Deadlift – Dumbbell | Muscles: glute, hamstring, lower back | Required: Dumbbell
- rope-wave | Rope Wave | Muscles: bicep, forearm - inner, forearm - outer, shoulder - back, shoulder - front, shoulder - side, trap
- rotational-slam-medicine-ball | Rotational Slam – Medicine Ball | Muscles: abdominal, lat, oblique, shoulder - front | Required: Medicine Ball
- rotational-throw-medicine-ball | Rotational Throw – Medicine Ball | Muscles: oblique | Required: Medicine Ball, Rowing Machine
- row-barbell | Row – Barbell | Muscles: lat, shoulder - back, trap | Required: Barbell
- row-dumbbell | Row – Dumbbell | Muscles: lat, shoulder - back, trap | Required: Dumbbell
- row-t-bar | Row – T-Bar | Muscles: lat, shoulder - back, trap | Required: Rowing Machine
- runners-5 | Runner's 5 | Muscles: calf, glute, hamstring, quad
- seated-calf-raise | Seated Calf Raise | Muscles: calf
- seated-good-morning-barbell | Seated Good Morning – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- seated-half-good-morning-band | Seated Half Good Morning – Band | Muscles: glute, lower back
- seated-incline-front-raise-dumbbell | Seated Incline Front Raise – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- seated-leg-curl | Seated Leg Curl | Muscles: hamstring | Required: Leg Curl Machine
- seated-oblique-twist | Seated Oblique Twist | Muscles: oblique
- seated-one-handed-row-cable | Seated One-Handed Row – Cable | Muscles: lat, shoulder - back, trap | Required: Cable Machine
- seated-rotational-slam-medicine-ball | Seated Rotational Slam – Medicine Ball | Muscles: abdominal, oblique | Required: Medicine Ball
- seated-row-machine | Seated Row – Machine | Muscles: lat, shoulder - back, trap | Required: Rowing Machine, Seated Row Machine
- seated-overhead-press-barbell | Seated Shoulder Press – Barbell | Muscles: shoulder - front | Required: Barbell
- seated-shoulder-press-dumbbell | Seated Shoulder Press – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- seated-shoulder-press-smith-machine | Seated Shoulder Press – Smith Machine | Muscles: shoulder - front | Required: Shoulder Press Machine, Smith Machine
- seated-snatch-grip-behind-the-neck-press | Seated Snatch Grip Behind the Neck Press | Muscles: shoulder - front, shoulder - side
- shallow-lunge-bodyweight | Shallow Lunge – Bodyweight | Muscles: glute, quad, thigh - inner | Optional: Yoga Mat
- standing-shoulder-press-barbell | Shoulder Press – Barbell | Muscles: shoulder - front | Required: Barbell
- standing-shoulder-press-dumbbell | Shoulder Press – Dumbbell | Muscles: shoulder - front | Required: Dumbbell
- shoulder-press-machine | Shoulder Press – Machine | Muscles: shoulder - front | Required: Shoulder Press Machine
- shrug-trap-bar | Shrug –  Trap Bar | Muscles: trap | Required: Trap Bar
- shrug-barbell | Shrug – Barbell | Muscles: trap | Required: Barbell
- shrug-dumbbell | Shrug – Dumbbell | Muscles: trap | Required: Dumbbell
- side-kicks-band | Side Kicks – Band | Muscles: thigh - outer
- side-plank | Side Plank | Muscles: oblique | Optional: Yoga Mat
- side-lying-clamshell | Side-Lying Clamshell | Muscles: thigh - outer
- single-arm-half-kneeling-high-row-cable | Single Arm Half Kneeling High Row – Cable | Muscles: lat | Required: Cable Machine
- single-arm-bottoms-up-overhead-press-kettlebell | Single-Arm Bottoms-Up Overhead Press – Kettlebell | Muscles: shoulder - front | Required: Kettlebell
- single-arm-bulgarian-split-squat-dumbbell | Single-Arm Bulgarian Split Squat – Dumbbell | Muscles: glute, hamstring, quad | Required: Dumbbell
- single-arm-front-rack-contralateral-walking-lunge-kettlebell | Single-Arm Front Rack Contralateral Walking Lunge – Kettlebell | Muscles: glute, quad | Required: Kettlebell
- single-arm-front-rack-walking-lunge-dumbbell | Single-Arm Front Rack Walking Lunge – Dumbbell | Muscles: glute, quad | Required: Dumbbell
- single-arm-hang-bar | Single-Arm Hang – Bar | Muscles: forearm - inner, forearm - outer
- single-arm-hang-rings | Single-Arm Hang – Rings | Muscles: forearm - inner, forearm - outer, lat
- single-arm-thruster-landmine | Single-Arm Thruster – Landmine | Muscles: glute, quad, shoulder - front
- single-leg-romanian-deadlift-jump | Single-Leg Romanian Deadlift Jump | Muscles: calf, glute, hamstring, quad
- single-leg-romanian-deadlift-dumbbell | Single-Leg Romanian Deadlift – Dumbbell | Muscles: calf, glute, hamstring, lower back | Required: Dumbbell
- single-leg-romanian-deadlift-landmine | Single-Leg Romanian Deadlift – Landmine | Muscles: glute, hamstring
- single-leg-tuck-up | Single-Leg Tuck-Up | Muscles: abdominal, oblique
- single-leg-v-up | Single-Leg V-Up | Muscles: abdominal, oblique
- sit-up | Sit-Up | Muscles: abdominal | Optional: Yoga Mat
- skull-crusher-barbell | Skull Crusher – Barbell | Muscles: tricep | Required: Barbell
- skull-crusher-cable-with-rope | Skull Crusher – Cable with Rope | Muscles: tricep | Required: Cable Machine
- skull-crusher-dumbbell | Skull Crusher – Dumbbell | Muscles: tricep | Required: Dumbbell
- slam-medicine-ball | Slam – Medicine Ball | Muscles: abdominal, lat, oblique, shoulder - front | Required: Medicine Ball
- sled-pull | Sled Pull | Muscles: calf, glute, hamstring, quad
- sled-push | Sled Push | Muscles: calf, glute, hamstring, quad
- snatch | Snatch | Muscles: glute, lower back, quad, thigh - inner
- snatch-grip-deadlift | Snatch Grip Deadlift | Muscles: glute, hamstring, lower back
- split-jerk | Split Jerk | Muscles: shoulder - front
- split-squat-barbell | Split Squat – Barbell | Muscles: glute, hamstring, quad | Required: Barbell
- squat-jerk | Squat Jerk | Muscles: glute, lower back, quad, shoulder - front, thigh - inner
- squat-bosu | Squat – BOSU | Muscles: glute, quad
- squat-barbell | Squat – Barbell | Muscles: glute, lower back, quad, thigh - inner | Required: Barbell | Optional: Squat Rack, Power Rack
- squat-belt | Squat – Belt | Muscles: glute, quad, thigh - inner
- squat-bodyweight | Squat – Bodyweight | Muscles: glute, quad, thigh - inner
- squat-box | Squat – Box | Muscles: glute, lower back, quad, thigh - inner
- squat-dumbbell | Squat – Dumbbell | Muscles: glute, lower back, quad, thigh - inner | Required: Dumbbell
- squat-landmine | Squat – Landmine | Muscles: glute, quad, thigh - inner
- squat-smith-machine | Squat – Smith Machine | Muscles: glute, lower back, quad, thigh - inner | Required: Smith Machine
- stability-ball-pullover-dumbbell | Stability Ball Pullover – Dumbbell | Muscles: chest, lat, tricep | Required: Dumbbell, Stability Ball
- standing-bicycle-crunch | Standing Bicycle Crunch | Muscles: abdominal, oblique | Optional: Yoga Mat
- standing-cable-leg-curl | Standing Cable Leg Curl | Muscles: hamstring | Required: Cable Machine, Leg Curl Machine
- standing-chest-fly-cable | Standing Chest Fly – Cable | Muscles: chest | Required: Cable Machine
- standing-clamshell | Standing Clamshell | Muscles: glute, thigh - outer
- standing-external-shoulder-rotation-dumbbell | Standing External Shoulder Rotation – Dumbbell | Muscles: rotator cuff - back | Required: Dumbbell
- standing-glute-kickback-machine | Standing Glute Kickback – Machine | Muscles: glute | Required: Glute Kickback Machine
- standing-snatch-grip-behind-the-neck-press | Standing Snatch Grip Behind the Neck Press | Muscles: shoulder - front, shoulder - side
- step-up | Step-Up | Muscles: glute, quad
- stiff-legged-deadlift-barbell | Stiff-Legged Deadlift – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- straight-arm-lat-pulldown | Straight Arm Lat Pulldown | Muscles: lat | Required: Lat Pulldown Machine
- sumo-deadlift-barbell | Sumo Deadlift – Barbell | Muscles: glute, hamstring, lower back | Required: Barbell
- sumo-squat-barbell | Sumo Squat – Barbell | Muscles: glute, hamstring, quad, thigh - inner | Required: Barbell
- sumo-squat-dumbbell | Sumo Squat – Dumbbell | Muscles: glute, hamstring, quad, thigh - inner | Required: Dumbbell
- supinated-grip-lat-pulldown | Supinated Grip Lat Pulldown | Muscles: lat | Required: Lat Pulldown Machine
- swing-and-high-pull-double-kettlebell | Swing and High Pull – Double Kettlebell | Muscles: glute, lower back, shoulder - back, shoulder - front, trap | Required: Kettlebell
- thumbs-up-lateral-raise-dumbbell | Thumbs-Up Lateral Raise – Dumbbell | Muscles: rotator cuff - back, shoulder - side | Required: Dumbbell
- tire-flip | Tire Flip | Muscles: glute, lower back, quad, thigh - inner
- torso-rotation-machine | Torso Rotation Machine | Muscles: oblique | Required: Torso Rotation Machine
- towel-pull-up | Towel Pull-Up | Muscles: forearm - inner, lat | Required: Pull-Up Bar
- tricep-pushdown-cable-with-bar | Tricep Pushdown – Cable With Bar | Muscles: tricep | Required: Cable Machine
- tricep-pushdown-cable-with-rope | Tricep Pushdown – Cable With Rope | Muscles: tricep | Required: Cable Machine
- twist-cable | Twist – Cable | Muscles: oblique | Required: Cable Machine
- underhand-grip-inverted-row | Underhand Grip Inverted Row | Muscles: lat, shoulder - back, trap | Required: Rowing Machine
- upright-downward-internal-rotation-cable | Upright Downward Internal Rotation – Cable | Muscles: rotator cuff - front | Required: Cable Machine
- upright-row-barbell | Upright Row – Barbell | Muscles: shoulder - side | Required: Barbell
- upright-upward-external-rotation-cable | Upright Upward External Rotation – Cable | Muscles: rotator cuff - back | Required: Cable Machine
- v-up | V-Up | Muscles: abdominal
- walking-lunge-barbell | Walking Lunge – Barbell | Muscles: glute, quad, thigh - inner | Required: Barbell
- wide-grip-seated-row-cable | Wide Grip Seated Row – Cable | Muscles: lat, shoulder - back, trap | Required: Cable Machine
- wrist-curl-behind-the-back-barbell | Wrist Curl Behind the Back – Barbell | Muscles: forearm - inner | Required: Barbell
- wrist-curl-barbell | Wrist Curl – Barbell | Muscles: forearm - inner | Required: Barbell
- wrist-extension-barbell | Wrist Extension – Barbell | Muscles: forearm - outer | Required: Barbell
- z-press-barbell | Z Press – Barbell | Muscles: shoulder - front, shoulder - side | Required: Barbell
- z-press-dumbbell | Z Press – Dumbbell | Muscles: shoulder - front, shoulder - side | Required: Dumbbell
- zottman-curl | Zottman Curl | Muscles: bicep, forearm - inner, forearm - outer

### Cardio Exercises (9)

- aerobics-class | Aerobics Class
- bike | Bike | Optional: Stationary Bike
- elliptical | Elliptical | Required: Elliptical
- high-intensity-interval-training | High-Intensity Interval Training (HIIT)
- jump-rope | Jump Rope | Required: Jump Rope
- row | Row | Required: Rowing Machine
- run | Run | Optional: Treadmill
- stair-climb | Stair Climb | Required: Stair Climber
- swim | Swim

### Flexibility Exercises (46)

- alternating-lying-chin-tuck-neck-twist | Alternating Lying Chin Tuck Neck Twist | Muscles: trap
- assisted-wrist-rotation | Assisted Wrist Rotation | Muscles: forearm - inner, forearm - outer
- front-line-opener | Front Line Opener | Muscles: chest, lower back
- halo-neck-rotation | Halo Neck Rotation | Muscles: trap
- hamstring-floor-sweep | Hamstring Floor Sweep | Muscles: glute, hamstring, lower back
- hands-and-knees-segmental-cat-cow | Hands-And-Knees Segmental Cat Cow | Muscles: lower back
- kneeling-reclining-hero-pose-pillow | Kneeling Reclining Hero Pose – Pillow | Muscles: quad
- lying-overhead-shoulder-rotation-dowel | Lying Overhead Shoulder Rotation – Dowel | Muscles: shoulder - front
- neck-twist-lacrosse-ball | Neck Twist – Lacrosse Ball | Muscles: trap
- one-arm-bicep-wall-stretch | One-Arm Bicep Wall Stretch | Muscles: bicep
- one-arm-front-bend-wall-push | One-Arm Front Bend Wall Push | Muscles: chest, lat, shoulder - front
- one-arm-front-shoulder-active-massage-lacrosse-ball | One-Arm Front Shoulder Active Massage – Lacrosse Ball | Muscles: shoulder - front
- one-arm-kneeling-lower-back-wall-sweep-foam-roller | One-Arm Kneeling Lower Back Wall Sweep – Foam Roller | Muscles: lower back
- one-arm-kneeling-spine-twist | One-Arm Kneeling Spine Twist | Muscles: oblique, lower back
- one-arm-lunging-spinal-wall-twist | One-Arm Lunging Lower Back Wall Twist | Muscles: lower back, oblique, trap
- one-arm-lying-spine-twist-yoga-block | One-Arm Lying Spine Twist – Yoga Block | Muscles: lower back, oblique
- one-arm-posterior-shoulder-pull-dowel | One-Arm Posterior Shoulder Pull – Dowel | Muscles: shoulder - back, rotator cuff - back
- one-arm-prone-rotator-cuff-external-rotation | One-Arm Prone Rotator Cuff External Rotation | Muscles: rotator cuff - back
- one-arm-seated-lower-back-rotation-stretch | One-Arm Seated Lower Back Rotation Stretch | Muscles: lower back, oblique
- one-arm-tabletop-spine-twist | One-Arm Tabletop Spine Twist | Muscles: lower back, oblique
- one-leg-bent-knee-calf-stretch-yoga-block | One-Leg Bent Knee Calf Stretch – Yoga Block | Muscles: calf
- one-leg-elevated-pigeon-stretch | One-Leg Elevated Pigeon Stretch | Muscles: glute
- one-leg-foot-plank-yoga-block | One-Leg Foot Plank – Yoga Block | Muscles: calf | Optional: Yoga Mat
- one-leg-incline-pigeon-stretch-bench | One-Leg Incline Pigeon Stretch – Bench | Muscles: glute, hamstring
- one-leg-incline-reverse-pigeon-bench | One-Leg Incline Reverse Pigeon – Bench | Muscles: glute, hamstring, thigh - inner
- one-leg-kneeling-couch-quad-stretch | One-Leg Kneeling Couch Quad Stretch | Muscles: quad
- one-leg-lying-ankle-nerve-floss | One-Leg Lying Ankle Nerve Floss | Muscles: calf, hamstring
- one-leg-lying-outer-thigh-hip-twist | One-Leg Lying Outer Thigh Hip Twist | Muscles: thigh - outer
- one-leg-lying-pretzel-stretch | One-Leg Lying Pretzel Stretch | Muscles: glute, hamstring
- one-leg-prone-quad-stretch-band | One-Leg Prone Quad Stretch – Band | Muscles: quad
- one-leg-seated-ankle-crosses | One-Leg Seated Ankle Crosses | Muscles: calf
- one-leg-seated-calf-release-lacrosse-ball | One-Leg Seated Calf Release – Lacrosse Ball | Muscles: calf
- one-leg-seated-hamstring-roll-foam-roller | One-Leg Seated Hamstring Roll – Foam Roller | Muscles: hamstring
- one-leg-seated-knee-to-chest-foam-roller | One-Leg Seated Knee-to-Chest – Foam Roller | Muscles: glute, lower back
- one-leg-seated-pretzel-stretch | One-Leg Seated Pretzel Stretch | Muscles: glute, hamstring
- one-leg-seated-rock-paper-scissor-toes | One-Leg Seated Rock-Paper-Scissor Toes | Muscles: calf
- one-leg-wide-lunge | One-Leg Wide Lunge | Muscles: glute, hamstring | Optional: Yoga Mat
- overhead-shrug-neck-rotation | Overhead Shrug Neck Rotation | Muscles: trap
- prone-assisted-neck-bridge | Prone Assisted Neck Bridge | Muscles: lower back
- prone-quad-rolling-foam-roller | Prone Quad Rolling – Foam Roller | Muscles: quad
- seated-calf-massage-lacrosse-ball | Seated Calf Massage – Lacrosse Ball | Muscles: calf
- seated-crossed-leg-forward-stretch | Seated Crossed Leg Forward Stretch | Muscles: glute, lower back
- seated-knee-to-heel-taps | Seated Knee To Heel Taps | Muscles: glute, thigh - inner, thigh - outer
- segmental-lower-back-flexion | Segmental Lower Back Flexion | Muscles: trap, lower back
- shoulder-teepee-dowel | Shoulder Teepee – Dowel | Muscles: shoulder - back, shoulder - front
- wrist-extensor-rotation-stretch | Wrist Extensor Rotation Stretch | Muscles: forearm - outer