training

Inverted Row

Inverted Row is a bodyweight exercise that effectively trains the back, biceps and core. This exercise is ideal for building upper back strength and improving grip strength, while strengthening the...

Pallof Press

The Pallof Press is an effective exercise that strengthens the core and works against rotation. The exercise helps build stability in the abdomen, back and hips, which is important for...

Reverse Grip Barbell Curl

The Reverse Grip Barbell Curl is an effective exercise that trains both biceps and forearms. Using an overhand grip (palms down) activates muscles such as the brachialis and brachioradialis, which...

Skater Jumps

Skater Jumps are a plyometric exercise that improves strength, balance and coordination. The exercise is ideal for working the lower body, especially the glutes, quads and calves, while increasing the...

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Windshield Wipers are an excellent exercise for strengthening the core and obliques, as well as improving your body stability. The exercise mimics the movement of windshield wipers going from side...

Lying Leg Curls

The Lying Leg Curl is an isolation exercise that primarily targets the hamstrings. The exercise helps to strengthen the muscles at the back of the thigh and is effective for...

Good Morning

Good Morning is an excellent exercise for strengthening the posterior chain, including the hamstrings, glutes and lower back. The exercise is an important element of strength training, as it improves...

Flutter Kicks

Flutter Kicks is a simple but very effective exercise that targets your core, hips and legs. This exercise especially strengthens the lower abs and hip flexors, making it ideal for...

Kettlebell Clean and Press

Kettlebell Clean and Press is an effective full-body exercise that combines strength training with cardio. The exercise activates shoulders, core, back and legs, and trains your coordination at the same...

Battle Ropes

Battle Ropes is an excellent full-body exercise that combines strength and cardio in one movement. The exercise especially trains the shoulders, core and legs, at the same time as it...

Bear Crawl

The Bear Crawl is a versatile full-body exercise that strengthens the core, shoulders, hips and legs. The exercise challenges your coordination and stability while improving your fitness. It mimics the...

Barbell Hip Thrust

The Barbell Hip Thrust is one of the most effective exercises for strengthening and shaping the glutes. The exercise focuses on activating the posterior chain, especially the glutes and hamstrings,...

Face Pull

The Face Pull is an excellent exercise for strengthening the shoulder muscles, especially the rear deltoids, as well as the upper back. The exercise improves your posture and protects the...

Step Mill

The Step Mill is an effective machine for both cardio and strength training, reminiscent of climbing stairs. It primarily activates leg muscles such as quads, hamstrings, glutes and calves, while...

Incline Push-Up

The Incline Push-Up is a modified version of the classic push-up where the hands are placed on an elevated surface, such as a bench, box or bar. This exercise primarily...

Turkish Get-Up

Turkish Get-Up is a unique full-body exercise that combines strength, stability, flexibility and coordination. The exercise involves standing up from a lying position while holding a weight overhead, then repeating...

Pendlay Row

The Pendlay Row is an excellent strength exercise that focuses on building muscle strength in the upper back, including the lats, rhomboids and trapezius. Each repetition starts from the floor,...

Rope Climb

Rope Climb is a powerful full-body exercise that trains the upper body, core and legs. The exercise is an excellent way to strengthen grip, back, shoulders and especially core stability....

Spider Crawl

The Spider Crawl is a full-body exercise that strengthens the core, shoulders and legs. The exercise requires control and flexibility, while challenging your strength. This exercise is ideal for improving...

Landmine Press

The Landmine Press is a great exercise that focuses on both shoulders and core. Pressing a barbell attached to a landmine base gives you the opportunity to work stability and...

Jefferson Squat

The Jefferson Squat is a versatile squat variation that trains multiple muscle groups in both the lower body and core. The exercise primarily activates the quadriceps, glutes and hamstrings, but...

Sled Push

Sled Push is an excellent exercise that activates the entire lower body as well as the core. This exercise especially strengthens the legs and glutes, but also challenges your cardiovascular...

V-Up

The V-Up is an excellent bodyweight exercise that targets the upper and lower abs as well as the hip flexors. This exercise challenges your core strength, coordination and flexibility. V-Up...

Box Jump

Box Jump is an explosive plyometric exercise that trains both strength and power in the lower body. This exercise primarily activates the quads, glutes, hamstrings and calf muscles, but it...

Shrugs

Dumbbell Shrugs are an isolation exercise that primarily trains the trapezius muscle, which helps stabilize the shoulders and neck. The exercise is simple but very effective in building strength in...

Arnold Press

The Arnold Press is an effective shoulder exercise that was popularized by Arnold Schwarzenegger. The exercise focuses primarily on the anterior and lateral deltoids, but also involves the trapezius and...

Hack Squat

The Hack Squat is a machine-based exercise that primarily targets your quadriceps, but also activates the glutes and hamstrings. It's a great way to build lower body strength and muscle...

Sumo Deadlift

The Sumo Deadlift is a powerful exercise that primarily works the legs and lower body, including the hamstrings, glutes, quads and back muscles. This variation of the classic deadlift involves...

Hanging Leg Raise

The Hanging Leg Raise is an excellent exercise that particularly focuses on strengthening the lower abdominal muscles. The exercise requires grip strength and body control and is therefore ideal for...

Smith Machine Squat

The Smith Machine Squat is an effective leg and glute strengthening exercise as the machine helps with stability, making it ideal for both beginners and experienced squatters. The exercise allows...

Bulgarian Split Squat

The Bulgarian Split Squat is one of the best exercises for strengthening the legs and glutes, especially because it activates several muscle groups at once, including the quads, hamstrings and...

Donkey Calf Raise

The Donkey Calf Raise is an excellent exercise to strengthen your calf muscles, especially the gastrocnemius and soleus. This exercise helps improve muscle size and definition, and can be performed...

Wall Sit

Wall Sit is an effective static exercise that works intensively with your thighs, buttocks and core. It can be done anywhere, requires no equipment, and is a great way to...

Mountain Climbers

Mountain Climbers is a great bodyweight exercise that combines cardio and core training. The exercise is perfect for increasing fitness, burning calories and strengthening the abdominal muscles, while working your...

Hip Thrust

The Hip Thrust is a highly effective exercise that focuses on strengthening the gluteus muscles (seat muscles). It is a fantastic exercise for building both strength and muscle mass in...

Play Curl

The Leg Curl is an effective isolation exercise that targets the hamstrings, also known as the hamstrings. This muscle group plays a central role in many movements, including running and...

Leg Extension

Leg Extension is an isolation exercise that primarily works the quadriceps muscles, which are located on the front of the thighs. This exercise is extremely useful for strengthening and shaping...

Barbell Row

Barbell Row is one of the most effective exercises for strengthening the back and building muscle mass. This compound exercise targets the large muscles of the back, including the latissimus...

T-Bar Row

The T-Bar Row is a fantastic strength training exercise that primarily trains the back muscles, especially the broad back muscle (latissimus dorsi), trapezius and the back part of the shoulders....

Cable Tricep Pushdown

Cable tricep pushdowns are an effective exercise for strengthening the triceps , especially the triceps brachii, which is essential for upper body strength and definition. This exercise is popular because...

Seated Row

Seated row is an effective exercise for strengthening back muscles , especially the latissimus dorsi , trapezius and rhombus muscles . This exercise helps build a strong and stable back...

Calf Raise

Calf raises are a simple but effective exercise to strengthen the calf muscles , especially the gastrocnemius and soleus . These muscles are essential for ankle stability, jumping and running,...

Romanian Deadlift

The Romanian Deadlift (RDL) is an exercise that primarily trains the hamstrings , gluteus and lower back . The exercise is great for building lower body strength and improving hip...

Incline Dumbbell Press

Incline dumbbell press is an effective exercise that trains the upper chest , shoulders and triceps . The exercise focuses on isolating the upper chest muscles by performing the movement...

Ab Rollout

Ab rollout is an excellent exercise for training the rectus abdominis (the straight abdominal muscles), transversus abdominis (the deep abdominal muscles) and stabilizing the back and shoulders . The exercise...

Play Press

Leg press is a fantastic exercise for training the quadriceps , gluteus and hamstrings . The exercise is excellent for building strength in the lower body and improving muscle power...

Cable Rows

Cable rows are an excellent exercise for strengthening the back muscles , especially the latissimus dorsi , trapezius and rhombus muscles . The exercise helps to improve both the strength...

Tricep dips

Tricep dips are an effective exercise for building strength in the triceps , the muscles on the back of the upper arm. The exercise requires only a bench, chair or...

Lat Pulldown

The Lat Pulldown is one of the best exercises for building strength in the back, especially in the latissimus dorsi , the broad muscles on each side of your back....

Leg raises

Leg raises are an effective exercise for strengthening the core , especially the lower abdominal muscles. It is simple to perform and requires no equipment, making it ideal for both...