Exercise Library: 400+ Expert Videos with How-To Instructions

Looking to build your ideal workout routine? This expansive exercise library offers step-by-step instructional videos for over 400 strength, cardio, flexibility, balance and core moves. Browse this guide to find detailed guidance on performing foundational exercises as well as more advanced progressions. With expert techniques and tips, modify these moves to suit your fitness level and health goals.

Warm-Up Exercises

Start every workout with 5-10 minutes of warm-up activity to increase blood flow, loosen muscles, boost range of motion, and prevent injury.

– Walking – Low-intensity steady state cardio

– Jogging – Pick up the pace into a light run

– High Knees – Drive knees up toward chest while jogging

– Butt Kicks – Bring heels to glutes while jogging

– Jumping Jacks – Jump feet out and in, arms overhead

– Jumping Rope – Jump rope for 60 seconds

– Arm Circles – Circle arms forward/backward

– Neck Rotations – Slowly rotate neck side to side, ear to shoulder

– Ankle Circles – Draw circles with feet to warm up ankles

– Wrist Circles – Rotate wrists in circular motions

– Torso Twists – Twist upper body side to side

– Hip Circles – Rotate hips around in circular motion

– Lunge Matrix – Cycle through side lunge, reverse lunge, forward lunge

– Inchworms – Walk fingertips to toes then stand up

– Bear Crawls – Step forward with opposite arm and leg

– High Knees – Lift knees high while jogging in place

– Jumping Jacks – Jump feet out and in while raising arms overhead

Cardio Exercises

Sustained cardio training improves heart health, burns calories, and boosts endurance. Mix up steady state, intervals, and high-intensity cardio.

Running
– Treadmill Running – Set speed for steady jog or intervals
– Track Running – Sprint straightaways, recover on curves
– Trail Running – Follow paths and train on variable terrain

Cycling
– Stationary Bike – Adjust resistance for interval training
– Spin Class – Follow specialized high-intensity routines
– Outdoor Cycling – Ride roads or trails for scenery

Elliptical
– Forward Elliptical – Standard front-drive machine workout
– Reverse Elliptical – Utilize back-drive function for variation

Rowing
– Erg Rowing – Row machine for steady state or intervals
– Water Rowing – Use rowboat on water for full body/core workout

Swimming
– Freestyle – Standard front crawl stroke
– Backstroke – On back using alternating arm stroke
– Breaststroke – Forward propulsion with both arms and legs
– Butterfly Stroke – Simultaneous over-water arm recovery

Jumping
– Jump Rope – Timed intervals or freestyle routines
– Plyo Jumps – Jump squats, tuck jumps, star jumps
– Box Jumps – Jump up onto box or platform

Other Cardio
– Kettlebell Swings – Explosive deadlift into swing
– Battle Ropes – Wave ropes vigorously for time or intervals
– Jump Lunges – Repetitive jump forward and back into lunge

Strength Training Exercises

Incorporate resistance training 2-4 times per week to build muscle, strengthen bones, and improve mobility. Train all major muscle groups.

Chest Exercises

– Push-Ups – Raise and lower body using arms
– Bench Press – Press barbell away from chest
– Chest Flys – Bring arms out and squeeze chest
– Decline Push-Ups – Elevated feet push-ups hitting lower chest

Back Exercises

– Pull-Ups – Pull body up to a bar
– Seated Rows – Pull handles back and squeeze shoulder blades
– Bent-Over Row – Lift barbell into torso while bent at waist
– Superman – Lift chest/arms/legs up from floor, extend spine

Shoulder Exercises

– Overhead Press – Lift weights directly overhead
– Lateral Raises – Raise arms out to sides
– Front Raises – Lift arms forward to eye level
– Rear Delt Fly – Bring arms back and squeeze shoulder blades

Arm Exercises

– Bicep Curls – Lift weights up through elbow joint
– Tricep Extensions – Lower weights behind head
– Hammer Curls – Keep palms facing thighs during curl
– Chin Ups – Pull body up until chin clears bar

Leg Exercises

– Squats – Push hips back and lower into squat position
– Lunges – Step forward into lunge, bend both knees
– Leg Press – Push weighted platform away until legs straight
– Leg Extensions – Lift lower legs up and straighten knees

Core Exercises

– Plank – Hold a straight line with only forearms/toes touching
– Crunches – Curl torso up off floor using core muscles
– Russian Twists – Twist holding weight to each side
– Dead Bug – Extend opposing arm and leg simultaneously

Full Body Exercises

– Burpees – Squat, kick legs back, do push-up, jump up
– Snatch – Explosively lift barbell overhead in one motion
– Kettlebell Swing – Hinge at hips and swing weight between legs
– Clean and Press – Bring weight to shoulders then overhead press

Flexibility Exercises

Stretch major muscle groups 2-3x per week to improve range of motion, prevent injury, aid recovery, and reduce muscle soreness.

Hip Flexor Stretch

– Lunge one leg forward, knee over ankle
– Push hips forward until stretch felt front of rear leg
– Hold 30 seconds, repeat on other side

Hamstring Stretch

– Sit with one leg extended, toes flexed up
– Hinge forward at hip while keeping back straight
– Hold stretch 30 seconds, repeat on other leg

Quad Stretch

– Stand on one leg, bend opposite knee
– Reach back and grab top of foot, gently pull heel to glutes
– Hold for 30 seconds, repeat on other leg

Calf Stretch

– Place hands on wall shoulder-width apart
– Step one foot back, straight leg, heel planted
– Push hips towards wall until stretch felt in calf
– Hold 30 seconds, repeat on other leg

Shoulder Stretch

– Bring one arm across front of chest
– Use opposite arm to pull elbow in towards chest
– Hold 30 seconds, repeat on other side

Upper Back Stretch

– Interlace fingers, straight arms in front of chest
– Push arms forward until stretch felt between shoulders
– Hold 30 seconds

Triceps Stretch

– Raise one arm up, bend at elbow
– Use opposite hand to gently pull elbow back
– Hold 30 seconds, repeat on other side

Seated Twist

– Sit with legs crossed, back straight
– Place opposite hand behind hips, one hand on knee
– Twist torso to look over shoulder
– Hold 30 seconds, repeat on other side

Balance Exercises

Good balance reduces injury risk and improves motor coordination. Include balance moves 2-3x per week.

– Tree Pose – Shift weight to one leg, raise other foot to calf/thigh
– Stork Stand – Balance on one leg, other knee bent, foot to butt
– Flamingo – Stand on one leg, grab ankle of opposite leg behind you
– Heel to Toe Walk – Place heel directly in front of toe with each step
– Single Leg Deadlift – Hinge at hip, raise one leg behind you
– BOSU Balance – Stand on BOSU trainer, maintain control while still
– Yoga Poses – Crow pose, eagle pose, tree pose

Core Exercises

Train core 2-4x per week to develop abdominal and low back strength. Strong core supports movement and prevents injury.

– Plank – Hold body in straight line balanced on forearms and toes
– Side Plank – Support body on one side balanced on forearm and foot
– Bicycle Crunch – Bring opposite elbow to knee in pedaling motion
– Leg Raises – Lower legs straight then raise them up while lying on back
– Flutter Kicks – Rapidly kick legs up and down a few inches
– Russian Twist – Rotate torso side to side with medicine ball
– Superman – Simultaneously raise arms and legs while lying facedown

Conclusion

This exercise library offers step-by-step guidance on performing foundational cardio, strength, balance, flexibility, and core moves. Reference these videos when designing your workouts. Master proper form and modify exercises as needed. Combine activities that target different muscle groups and energy systems. Scale duration and intensity to your fitness level. Vary your routine to prevent plateaus. Bookmark this guide as a complete exercise instruction resource. The right mix of workouts will help you meet your health and fitness goals.

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