Pick something to try today
Four simple groups. Open any exercise for step-by-step instructions, what it's good for, and a demonstration video.
Key terms, first
- Reps (repetitions)
- One full movement of an exercise — for example, one squat down and back up.
- Sets
- A group of reps done together, then you rest. For example "3 sets of 10 reps".
- Compound exercise
- Works multiple muscle groups and joints at once, like a squat.
- Isolation exercise
- Targets one main muscle group, like a bicep curl.
- Isometric exercise
- A position you hold still instead of moving through, like a plank.
Lower
2 exercisesLegs, hips and glutes — the movements that make stairs, sport and standing up easier.
- Brand new3 sets of 10 reps
Squat
Compound (lower body)
Sitting down and standing up, done on purpose. The friendliest place to begin.
Read the steps →
- Getting confident3 sets of 10 reps (each leg)
Lunges
Compound (lower body)
One leg at a time. Humbling at first, and the fastest fix for a weaker side.
Read the steps →
Upper
6 exercisesChest, back, shoulders and arms. Pushing and pulling, kept simple and safe.
- Brand new3 sets of 12 reps
Push-Up
Compound (upper body)
The classic pushing exercise. Raise your hands onto a bench to make it easier.
Read the steps →
- Getting confident3 sets of 8 reps
Bench Press
Compound (upper body)
Pressing while lying down, so there's no balance to manage. Start light.
Read the steps →
- Ready for more3 sets of as many reps as possible
Pull-Up
Compound (upper body)
A big milestone. Use a band or assist machine until you get your first one.
Read the steps →
- Brand new3 sets of 12 reps
Bicep Curl
Isolation (upper body)
One job, one muscle. Simple to learn and hard to get wrong once you slow down.
Read the steps →
- Getting confident3 sets of 10 reps
Overhead Press
Compound (upper body)
Pressing straight overhead. Start lighter than you think — shoulders are small joints.
Read the steps →
- Getting confident3 sets of 10 reps
Bent-Over Row
Compound (upper body)
Pulling work that counteracts hours spent hunched over a phone or desk.
Read the steps →
Full Body
1 exercisesOne movement, lots of muscles. Great if you only have twenty minutes.
Core
2 exercisesEverything around your middle. This is where back comfort and steady posture come from.
- Brand new3 sets of 30 seconds
Plank
Isometric (held position, no movement)
Holding still is harder than it looks. Quality beats a long, sagging hold.
Read the steps →
- Brand new3 sets of 10 reps
Sit-Up
Isolation (core)
A classic core builder. Tuck your feet under something stable if they lift.
Read the steps →