[ { "name": "45_degree_bicycle_twist_knee_to_elbow", "description": "A dynamic core exercise combining trunk rotation and hip flexion. Touch the opposite knee with your elbow at a 45-degree angle for maximum oblique activation. An excellent choice for a sculpted waist and a stable core.", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.5, "primary_muscle": "Obliques", "secondary_muscles": [ "Rectus Abdominis", "Hip Flexors", "Anterior Deltoid" ], "typical_sets_reps": "3x16-20", "execution_tips": [ "Keep the lower back in contact with the floor at all times.", "The rotation should originate from the chest, not just the neck.", "Perform the exercise in a controlled manner and avoid rushing." ], "id": "45_degree_bicycle_twist_knee_to_elbow", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S2", "calves": "T1", "legs_quads": "S4", "cardio": "S3" } }, { "name": "45_degree_bicycle_twisting", "description": "A trunk twist at a 45-degree angle with a leg movement that simulates cycling. The exercise targets the entire abdominal wall with an emphasis on control and rotational strength. Get ready for a burning sensation in your core!", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.5, "primary_muscle": "Rectus Abdominis", "secondary_muscles": [ "Obliques", "Hip Flexors" ], "typical_sets_reps": "3x45-60 seconds", "execution_tips": [ "Extend the legs as far as possible for greater effort.", "Keep the elbows wide and do not pull the head forward.", "Breathe evenly throughout the entire movement." ], "id": "45_degree_bicycle_twisting", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S2", "calves": "T1", "legs_quads": "S4", "cardio": "S3" } }, { "name": "45_degree_side_bend", "description": "An isolation exercise for the lateral abdominal muscles that improves lateral spinal mobility. Controlled side bends strengthen the waist and increase core stability. Simple yet extremely effective for defining the 'obliques'.", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.5, "primary_muscle": "Obliques", "secondary_muscles": [ "Quadratus Lumborum", "Erector Spinae" ], "typical_sets_reps": "3x12-15 per side", "execution_tips": [ "Keep the hips stationary; move only in the waist.", "Avoid leaning the body forward or backward.", "Feel a slight stretch in the lateral muscles at the bottom position." ], "id": "45_degree_side_bend", "muscle_intensity": { "abs_/_core": "P8", "stretching": "S3", "back": "S4" } }, { "name": "90_degree_heel_touch", "description": "A targeted exercise for the lateral abdominal muscles where you touch your heels from a lying position. Keeping the upper back raised maintains constant tension in the core. An ideal finisher for any ab workout.", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.0, "primary_muscle": "Obliques", "secondary_muscles": [ "Rectus Abdominis (Upper)" ], "typical_sets_reps": "3x20-30 touches", "execution_tips": [ "Keep the shoulder blades slightly raised off the floor at all times.", "Direct your gaze toward the ceiling so as not to strain the neck.", "Exhale with each heel touch." ], "id": "90_degree_heel_touch", "muscle_intensity": { "abs_/_core": "P8" } }, { "name": "90_degree_heels_touch", "description": "Focus on lateral core strength with alternating heel touches at a 90-degree angle. The exercise builds stability and helps shape the side of the abdomen. Controlled movement is the key to success.", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.0, "primary_muscle": "Obliques", "secondary_muscles": [ "Rectus Abdominis" ], "typical_sets_reps": "3x20-30 touches", "execution_tips": [ "Place the heels far enough away that you have to truly 'squeeze' to reach them.", "Let the hands slide parallel to the floor.", "Keep the abdominal muscles tight throughout the entire set." ], "id": "90_degree_heels_touch", "muscle_intensity": { "abs_/_core": "P8" } }, { "name": "alternate_arm_leg_plank", "description": "An advanced plank variation that demands exceptional balance and core stability. By raising the opposite arm and leg, we challenge the entire posterior chain and deep abdominal muscles. Test your coordination and strength!", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Core", "secondary_muscles": [ "Gluteus Maximus", "Erector Spinae", "Deltoids" ], "typical_sets_reps": "3x10-12 alternating", "execution_tips": [ "Keep the hips parallel to the floor; do not allow them to rock.", "Raise the arm and leg only to the height of the back.", "Hold the peak of the movement for a second for better stability." ], "id": "alternate_arm_leg_plank", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S5", "calves": "T2", "triceps": "S3", "legs_quads": "S4", "glutes": "S6", "legs_hamstrings": "S3", "back": "S5", "cardio": "S2" } }, { "name": "alternate_arm_leg_plank_hold", "description": "An isometric plank variation with raised limbs for maximum static strength. This exercise teaches the body how to maintain core rigidity under asymmetric load. A key exercise for anyone who wants an unbreakable core.", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.0, "primary_muscle": "Core", "secondary_muscles": [ "Gluteus Maximus", "Erector Spinae", "Shoulder Stabilizers" ], "typical_sets_reps": "3x20-30 seconds per side", "execution_tips": [ "Keep the neck in line with the spine; look at the floor.", "Squeeze the glute of the raised leg to stabilize the lower back.", "If you are losing balance, increase the distance between the supporting hand and foot." ], "id": "alternate_arm_leg_plank_hold", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S5", "calves": "T2", "triceps": "S3", "legs_quads": "S4", "glutes": "S6", "legs_hamstrings": "S3", "back": "S5", "cardio": "S1" } }, { "name": "alternate_biceps_curl_resistance_band", "description": "An effective isolation exercise for the biceps using a resistance band. The band provides progressive resistance, meaning the effort is greatest at the top of the contraction. Great for safe and effective arm training anywhere.", "difficulty": 4, "category": "strength", "equipment": [ "resistance band" ], "notes": null, "calories_per_kg_per_hour": 3.5, "primary_muscle": "Biceps Brachii", "secondary_muscles": [ "Brachialis", "Brachioradialis" ], "typical_sets_reps": "3x12-15 per arm", "execution_tips": [ "Keep the elbows close to the body and do not move them forward.", "Keep the wrists straight and firm.", "Control the band on the way down; do not let it 'pull' you down." ], "id": "alternate_biceps_curl_resistance_band", "muscle_intensity": { "abs_/_core": "S2", "biceps": "P9", "forearms_(front)": "S5" } }, { "name": "alternate_biceps_curl_standing_dumbbells", "description": "A classic for strong arms! Alternating dumbbell curls allow better focus on each muscle individually and prevent asymmetry. The standing position additionally engages the core stabilizer muscles.", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 4.0, "primary_muscle": "Biceps Brachii", "secondary_muscles": [ "Brachialis", "Forearms" ], "typical_sets_reps": "4x8-12 per arm", "execution_tips": [ "Avoid swinging the body to generate momentum.", "Slightly rotate the palm outward (supination) at the top position.", "Fully extend the arm at the bottom position." ], "id": "alternate_biceps_curl_standing_dumbbells", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S2", "biceps": "P9", "forearms_(front)": "S4" } }, { "name": "alternate_front_kick_in_place", "description": "A dynamic aerobic exercise that strengthens the legs and raises the heart rate. Alternating front kicks improve hamstring flexibility and quad strength. Great for warm-up or metabolic training.", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 7.0, "primary_muscle": "Quadriceps", "secondary_muscles": [ "Hip Flexors", "Abdominals", "Gastrocnemius" ], "typical_sets_reps": "3x45 seconds", "execution_tips": [ "Keep the back straight; do not lean backward during the kick.", "Kick in a controlled manner; do not 'lock' the knee forcefully.", "Keep the hands in a defensive position for better stability." ], "id": "alternate_front_kick_in_place", "muscle_intensity": { "abs_/_core": "S5", "calves": "S3", "legs_quads": "P8", "glutes": "S4", "legs_hamstrings": "S3", "stretching": "S4", "cardio": "P7" } }, { "name": "alternate_hammer_curl_seated_dumbbells", "description": "The seated 'hammer' variation targets the deep muscles of the upper arm and forearm. A neutral grip reduces wrist stress and allows lifting heavier loads. Sitting prevents cheating with body sway.", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 3.5, "primary_muscle": "Brachioradialis", "secondary_muscles": [ "Biceps Brachii", "Brachialis" ], "typical_sets_reps": "3x10-12 per arm", "execution_tips": [ "Hold the dumbbells vertically (like a hammer) throughout the movement.", "Lean against the bench to isolate the biceps.", "Lower the weights slowly to increase time under tension." ], "id": "alternate_hammer_curl_seated_dumbbells", "muscle_intensity": { "abs_/_core": "S2", "biceps": "P9", "forearms_(front)": "P7" } }, { "name": "alternate_hammer_curl_standing_dumbbells", "description": "A versatile exercise for arm thickness and grip strength. The neutral hand position strongly activates the brachialis and forearms, giving the arms a fuller look. The standing position promotes full-body stability.", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Brachialis", "secondary_muscles": [ "Biceps Brachii", "Brachioradialis", "Core" ], "typical_sets_reps": "3x10-12 per arm", "execution_tips": [ "Squeeze the abdominal muscles and glutes for a stable base.", "Do not allow the elbows to drift away from the torso.", "Perform the movement without jerky shoulder movements." ], "id": "alternate_hammer_curl_standing_dumbbells", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S2", "biceps": "P9", "forearms_(front)": "P7" } }, { "name": "alternate_heel_touches", "description": "A simple yet effective exercise for defining the 'six-pack' and lateral muscles. A slight lift of the head and scapulae activates the upper abs, while the side movement takes care of the waist. Ideal for quick core workouts.", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.0, "primary_muscle": "Obliques", "secondary_muscles": [ "Rectus Abdominis" ], "typical_sets_reps": "3x20-40 touches", "execution_tips": [ "Keep the chin away from the chest (squeeze an imaginary apple).", "Keep the movement fluid and continuous.", "Try to reach deeper down the foot with each repetition." ], "id": "alternate_heel_touches", "muscle_intensity": { "abs_/_core": "P9", "cardio": "S2" } }, { "name": "alternate_lying_floor_leg_raise", "description": "An excellent exercise for the lower abdominal muscles and pelvic stabilization. Alternating leg lowering requires controlled strength and prevents lower back pain. Build your core endurance with each rep.", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.0, "primary_muscle": "Lower Rectus Abdominis", "secondary_muscles": [ "Hip Flexors", "Obliques" ], "typical_sets_reps": "3x12-16 per leg", "execution_tips": [ "Keep the lower back firmly pressed against the floor at all times.", "Do not place the legs on the floor; let them hover a centimeter above.", "Lower the leg slowly and raise it slightly faster." ], "id": "alternate_lying_floor_leg_raise", "muscle_intensity": { "abs_/_core": "P9", "legs_quads": "S5", "stretching": "S2" } }, { "name": "alternate_oblique_crunch", "description": "A combined trunk flexion with rotation targeting the front and side abdominal muscles simultaneously. This exercise is key for developing functional core strength and rotational stability. The emphasis is on the contraction, not the height of the rise.", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.5, "primary_muscle": "Obliques", "secondary_muscles": [ "Rectus Abdominis" ], "typical_sets_reps": "3x15-20 alternating", "execution_tips": [ "Direct the elbow toward the opposite knee, but you do not have to touch it.", "Exhale as you twist upward.", "Keep the elbows open to avoid straining the cervical spine." ], "id": "alternate_oblique_crunch", "muscle_intensity": { "abs_/_core": "P9" } }, { "name": "alternate_superman", "description": "An exercise for the entire posterior chain that improves posture and strengthens the lower back. By alternately raising the opposite arm and leg, we safely strengthen the spinal stabilizers. Ideal for preventing pain caused by prolonged sitting.", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.5, "primary_muscle": "Erector Spinae", "secondary_muscles": [ "Gluteus Maximus", "Hamstrings", "Rear Deltoids" ], "typical_sets_reps": "3x12-16 alternating", "execution_tips": [ "Look at the floor to maintain a neutral neck position.", "Raise the limbs using muscle strength, not momentum.", "Hold at the top of the movement for 2 seconds for maximum activation." ], "id": "alternate_superman", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S4", "glutes": "S6", "legs_hamstrings": "S5", "stretching": "S2", "back": "P9" } }, { "name": "alternating_biceps_curl_seated_dumbbells", "description": "Seated dumbbell curls allow complete bicep isolation without the help of the lower body. Alternating execution ensures even development of both arms. An excellent exercise for those who want to emphasize the 'peak' of the bicep.", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 3.5, "primary_muscle": "Biceps Brachii", "secondary_muscles": [ "Brachialis", "Brachioradialis" ], "typical_sets_reps": "4x10-12 per arm", "execution_tips": [ "Push the shoulders back and down, keeping the chest open.", "Do not allow the elbows to move backward during the curl.", "Lower the weight slowly (eccentric phase)." ], "id": "alternating_biceps_curl_seated_dumbbells", "muscle_intensity": { "abs_/_core": "S2", "shoulders": "S1", "biceps": "P9", "forearms_(front)": "S4" } }, { "name": "alternating_biceps_hammer_curls_resistance_band", "description": "Combine the neutral hammer grip with the progressive resistance of a band for strong arms and forearms. This exercise is joint-friendly and provides constant effort through the full range of motion. A quick and effective tool for toning arms.", "difficulty": 4, "category": "strength", "equipment": [ "resistance band" ], "notes": null, "calories_per_kg_per_hour": 4.0, "primary_muscle": "Brachialis", "secondary_muscles": [ "Biceps Brachii", "Forearms" ], "typical_sets_reps": "3x15-20 reps", "execution_tips": [ "Stand firmly on the band at the center of your feet.", "Keep the thumbs pointed toward the ceiling at all times.", "Maintain tension in the band even at the bottom position." ], "id": "alternating_biceps_hammer_curls_resistance_band", "muscle_intensity": { "abs_/_core": "S3", "biceps": "P9", "forearms_(front)": "P7" } }, { "name": "alternating_hamstring_curl", "description": "Focus on the back of the thighs with this isolation exercise. Alternating leg curls powerfully activate the hamstrings and glutes, which is crucial for knee stability. An excellent complement to front-leg exercises.", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Hamstrings", "secondary_muscles": [ "Gluteus Maximus", "Gastrocnemius" ], "typical_sets_reps": "3x15-20 per leg", "execution_tips": [ "Pull the heel as close to the glutes as possible.", "Squeeze hard at the peak of the contraction.", "If doing the exercise standing, lean the torso slightly forward for greater stability." ], "id": "alternating_hamstring_curl", "muscle_intensity": { "abs_/_core": "S3", "calves": "S4", "glutes": "S6", "legs_hamstrings": "P9", "stretching": "S2", "back": "S2", "cardio": "S3" } }, { "name": "alternating_hamstring_curl_with_punch", "description": "A dynamic exercise that combines leg strength with arm coordination. While strengthening the hamstrings, forward punches raise the heart rate and engage the shoulder girdle. A perfect 'burn' exercise for the whole body!", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 7.5, "primary_muscle": "Hamstrings", "secondary_muscles": [ "Anterior Deltoid", "Core", "Glutes" ], "typical_sets_reps": "3x45-60 seconds", "execution_tips": [ "Coordinate the punch with the opposite leg for better stability.", "Punches should be fast and explosive, but controlled.", "Keep the knees slightly bent when they are not in the curling phase." ], "id": "alternating_hamstring_curl_with_punch", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S6", "calves": "S4", "chest": "S3", "triceps": "S4", "glutes": "S6", "legs_hamstrings": "P8", "back": "S3", "cardio": "P8" } }, { "name": "alternating_leg_lifts", "description": "An exceptional exercise for the lower abdominal muscles and core stabilization. Controlled lifting and lowering of the legs will strengthen the waist and improve pelvic control. The exercise is gentle on the spine when performed with proper technique.", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.0, "primary_muscle": "Rectus Abdominis (Lower)", "secondary_muscles": [ "Hip Flexors", "Transverse Abdominis" ], "typical_sets_reps": "3x15-20 total", "execution_tips": [ "Place the hands under the glutes if you feel pressure in the lower back.", "Do not raise the legs too high; vertical is sufficient.", "Hold the leg just above the floor for extra intensity." ], "id": "alternating_leg_lifts", "muscle_intensity": { "abs_/_core": "P9", "legs_quads": "S4", "stretching": "S3" } }, { "name": "alternating_lunge_with_rotation", "description": "A functional exercise that strengthens the legs while challenging core stability through rotation. The lunge builds strong thighs and glutes, and the twist provides spinal mobility. Great for athletes and recreational exercisers.", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.5, "primary_muscle": "Quadriceps", "secondary_muscles": [ "Gluteus Maximus", "Obliques", "Hamstrings" ], "typical_sets_reps": "3x10-12 alternating", "execution_tips": [ "Rotate the torso over the front leg.", "The knee of the front leg should not go past the toes.", "Establish a stable position before beginning the rotation." ], "id": "alternating_lunge_with_rotation", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S2", "calves": "S3", "legs_quads": "P9", "glutes": "S7", "legs_hamstrings": "S5", "stretching": "S3", "back": "S4", "cardio": "S5" } }, { "name": "alternating_oblique_sit_ups", "description": "A classic ab exercise with an added twist that targets your oblique muscles. By alternately touching the opposite knee, you will sculpt your waist and strengthen core stability. A perfect choice for functional core strength.", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Obliques", "secondary_muscles": [ "Rectus Abdominis", "Hip Flexors" ], "typical_sets_reps": "3x16-20", "execution_tips": [ "Keep the elbows wide and avoid pulling the neck.", "The rotation should be led by abdominal contraction, not by the hand.", "Keep the lower back in contact with the floor." ], "id": "alternating_oblique_sit_ups", "muscle_intensity": { "abs_/_core": "P9", "legs_quads": "S2", "cardio": "S3" } }, { "name": "alternating_plank_lunge", "description": "A dynamic combination of plank and lunge that simultaneously challenges your stability and hip mobility. The exercise activates the whole body, with emphasis on the core and lower body. Great for warm-up or metabolic training.", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.0, "primary_muscle": "Quadriceps", "secondary_muscles": [ "Gluteus Maximus", "Core", "Hip Flexors" ], "typical_sets_reps": "3x12-16", "execution_tips": [ "Step the foot tight against the outside of the hand.", "Keep the hips low but do not allow them to sag.", "Maintain a straight body line from head to heels in the plank position." ], "id": "alternating_plank_lunge", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S4", "calves": "S2", "triceps": "S3", "legs_quads": "P8", "glutes": "S7", "legs_hamstrings": "S4", "stretching": "S5", "cardio": "S6" } }, { "name": "alternating_step_out", "description": "A low-intensity yet effective exercise for lateral stability and leg activation. Alternating controlled side steps strengthen hip stabilizers and improve balance. Suitable for all fitness levels.", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.0, "primary_muscle": "Gluteus Medius", "secondary_muscles": [ "Quadriceps", "Adductors" ], "typical_sets_reps": "3x20", "execution_tips": [ "Stay in a slight squat for greater muscle activation.", "Steps should be controlled and quiet.", "Keep the torso upright; do not lean forward." ], "id": "alternating_step_out", "muscle_intensity": { "abs_/_core": "S3", "calves": "S2", "legs_quads": "P7", "glutes": "P7", "legs_hamstrings": "S3", "cardio": "S4" } }, { "name": "alternating_superman", "description": "A key exercise for a strong lower back and better posture. By alternately raising the opposite arm and leg, we safely strengthen the entire posterior chain. The exercise is ideal for those who sit a lot.", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.5, "primary_muscle": "Erector Spinae", "secondary_muscles": [ "Gluteus Maximus", "Hamstrings", "Rear Deltoids" ], "typical_sets_reps": "3x12-16", "execution_tips": [ "Look at the floor to maintain a neutral neck position.", "Raise the limbs slowly and hold at the top for one second.", "Focus on the length of the body, not just the height of the raise." ], "id": "alternating_superman", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S3", "glutes": "S6", "legs_hamstrings": "S5", "back": "P9" } }, { "name": "archer_pull_up", "description": "An advanced pull-up variation that simulates drawing a bow and heavily loads one side of the body at a time. This exercise builds exceptional back and arm strength and is an excellent step toward a one-arm pull-up. Requires a high degree of strength and control.", "difficulty": 9, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.5, "primary_muscle": "Latissimus Dorsi", "secondary_muscles": [ "Biceps Brachii", "Rear Deltoids", "Brachialis" ], "typical_sets_reps": "3x4-8", "execution_tips": [ "Keep the assisting arm fully extended throughout the entire movement.", "Pull the chest toward the palm of the working arm.", "Avoid excessive body swinging." ], "id": "archer_pull_up", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S6", "stretching": "S4", "back": "P10", "biceps": "P8", "forearms_(front)": "S7" } }, { "name": "archer_push_up", "description": "An advanced push-up form where one arm takes most of the load and the other serves as support. The exercise develops unilateral chest strength and improves shoulder stability. Visually impressive and extremely effective.", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.0, "primary_muscle": "Pectoralis Major", "secondary_muscles": [ "Triceps Brachii", "Anterior Deltoid", "Core" ], "typical_sets_reps": "3x8-12", "execution_tips": [ "Place the hands wider than in a standard push-up.", "Lower the body toward the working arm; the assisting arm should be straight.", "Keep the torso firm and straight at all times." ], "id": "archer_push_up", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S6", "chest": "P10", "triceps": "S7", "glutes": "S3", "stretching": "S3" } }, { "name": "arnold_press_cable_resistance_band_standing", "description": "A variation of the Arnold Press using a resistance band to provide constant tension in the shoulders. The rotation during the movement activates all three parts of the shoulder muscle for complete shoulder development. The standing position additionally engages core stabilization.", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Deltoids", "secondary_muscles": [ "Triceps Brachii", "Serratus Anterior", "Core" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Start with palms facing the face, finish with palms facing outward.", "Keep the movement fluid, without jerky rotation.", "Do not let the band pull the arms down too quickly." ], "id": "arnold_press_cable_resistance_band_standing", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "P9", "chest": "S3", "triceps": "P7", "back": "S3", "biceps": "S2" } }, { "name": "arnold_press_dumbbell", "description": "The legendary shoulder exercise popularized by Arnold Schwarzenegger. Rotating the dumbbells during the press achieves maximum stimulation of the front and middle shoulders. One of the best exercises for building 'boulder shoulders'.", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Deltoids", "secondary_muscles": [ "Triceps Brachii", "Upper Pectoralis", "Trapezius" ], "typical_sets_reps": "4x8-12", "execution_tips": [ "Lower the weights to chin level before starting the rotation back.", "Maintain a neutral spine position; do not arch the lower back.", "Use a weight that allows you to maintain full control of the rotation." ], "id": "arnold_press_dumbbell", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "P10", "chest": "S3", "triceps": "P7", "biceps": "S2" } }, { "name": "around_the_world_superman_hold", "description": "An advanced static exercise for the posterior chain with added arm movement. While maintaining the Superman position, circling the arms activates scapular stabilizers and the entire back. Great for strength, endurance, and shoulder mobility.", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Erector Spinae", "secondary_muscles": [ "Gluteus Maximus", "Rhomboids", "Deltoids" ], "typical_sets_reps": "3x8-12", "execution_tips": [ "Keep the arms raised as high as possible above the floor at all times.", "Arm movements should be slow and controlled.", "Look downward to avoid straining the neck." ], "id": "around_the_world_superman_hold", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "P7", "glutes": "P8", "legs_hamstrings": "S6", "back": "P9" } }, { "name": "back_lever", "description": "A highly advanced static gymnastics element that requires exceptional strength in the entire posterior chain and shoulders. Hold the body horizontally below the bar, facing downward. A symbol of ultimate body control.", "difficulty": 10, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.0, "primary_muscle": "Back (Full)", "secondary_muscles": [ "Core", "Rear Deltoids", "Forearms" ], "typical_sets_reps": "3x5-15 seconds", "execution_tips": [ "Start with the 'tuck' variation (bent knees) before extending the legs.", "Grip the bar firmly and activate the shoulder blades.", "Do not attempt the exercise without prior warm-up of the elbows and shoulders." ], "id": "back_lever", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "P10", "chest": "S6", "triceps": "S4", "legs_quads": "S3", "glutes": "S6", "legs_hamstrings": "S4", "stretching": "S5", "back": "P10", "biceps": "S7", "forearms_(front)": "S8" } }, { "name": "back_squeeze", "description": "An isolation exercise to activate the muscles between the shoulder blades, which helps correct posture. By simply squeezing the back, you improve body awareness and strengthen the rhomboids. Ideal for active breaks during work.", "difficulty": 2, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 2.5, "primary_muscle": "Rhomboids", "secondary_muscles": [ "Trapezius (Middle)", "Rear Deltoids" ], "typical_sets_reps": "3x15-20", "execution_tips": [ "Push the shoulders down, away from the ears.", "Imagine you are trying to squeeze a pencil between your shoulder blades.", "Hold the squeeze at the back position for 2–3 seconds." ], "id": "back_squeeze", "muscle_intensity": { "shoulders": "S4", "stretching": "S3", "back": "P9" } }, { "name": "barbell_alternate_biceps_curl", "description": "Alternating barbell curls allow better focus on each arm individually. This exercise builds bicep mass and strength and helps correct asymmetries. A classic in arm training.", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 4.0, "primary_muscle": "Biceps Brachii", "secondary_muscles": [ "Brachialis", "Forearms" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "Keep the elbows fixed at the sides of the body.", "Do not use body swing to lift the weight.", "Fully extend the arm at the bottom position." ], "id": "barbell_alternate_biceps_curl", "muscle_intensity": { "abs_/_core": "S3", "biceps": "P10", "forearms_(front)": "S6" } }, { "name": "barbell_behind_neck_push_press", "description": "An explosive shoulder exercise where you use your legs to assist when pressing the bar from behind the neck. This technique allows you to handle greater loads and develop dynamic strength. Requires good shoulder mobility.", "difficulty": 8, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 6.5, "primary_muscle": "Deltoids", "secondary_muscles": [ "Triceps Brachii", "Quadriceps", "Trapezius" ], "typical_sets_reps": "4x5-8", "execution_tips": [ "Use a slight knee bend for the initial drive.", "Press the bar straight up to full extension.", "Be careful when lowering the bar back onto the shoulders." ], "id": "barbell_behind_neck_push_press", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "P10", "calves": "S4", "triceps": "P8", "legs_quads": "S5", "glutes": "S4", "stretching": "S4", "back": "S5", "cardio": "S4" } }, { "name": "barbell_bench_lateral_step-up", "description": "A complex exercise combining a lateral step-up onto a bench with barbell load. Extremely effective for developing strong legs, glutes, and core stabilizers. Requires a high degree of balance and coordination.", "difficulty": 7, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 7.0, "primary_muscle": "Quadriceps", "secondary_muscles": [ "Gluteus Maximus", "Adductors", "Erector Spinae" ], "typical_sets_reps": "3x8-10 per leg", "execution_tips": [ "Step onto the bench with the entire foot.", "Drive up through the heel of the working leg; do not push off with the toes on the ground.", "Lower yourself slowly and in a controlled manner." ], "id": "barbell_bench_lateral_step_up", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S4", "calves": "S5", "legs_quads": "P10", "glutes": "P9", "legs_hamstrings": "S6", "back": "S5", "cardio": "S5" } }, { "name": "barbell_bench_press", "description": "The gold standard for upper body strength. The flat barbell bench press allows the greatest possible load on the chest, shoulders, and triceps. An indispensable exercise for anyone who wants to develop chest muscle mass.", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Pectoralis Major", "secondary_muscles": [ "Anterior Deltoid", "Triceps Brachii" ], "typical_sets_reps": "4x6-10", "execution_tips": [ "Keep the shoulder blades squeezed together and firmly on the bench.", "Keep the feet flat on the floor for better stability.", "Lower the bar to the middle of the chest and press up without bouncing." ], "id": "barbell_bench_press", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S7", "chest": "P10", "triceps": "P8" } }, { "name": "barbell_bench_squat", "description": "A squat variation where you lightly touch the bench with your glutes, ensuring consistent depth and safety. An excellent exercise for learning proper squat technique under load. Strengthens the entire lower body with a strong emphasis on the glutes.", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 6.5, "primary_muscle": "Quadriceps", "secondary_muscles": [ "Gluteus Maximus", "Hamstrings", "Erector Spinae" ], "typical_sets_reps": "4x8-12", "execution_tips": [ "Do not sit fully on the bench; just lightly touch it.", "Do not allow the knees to cave inward.", "Maintain a flat back and a braced core throughout the entire movement." ], "id": "barbell_bench_squat", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S3", "calves": "S4", "legs_quads": "P10", "glutes": "P9", "legs_hamstrings": "S7", "back": "S7", "cardio": "S4" } }, { "name": "barbell_bent_over_row", "description": "One of the most effective exercises for back thickness and width. Bent-over barbell rows activate the lats, rhomboids, and traps, while also demanding strong lower back stabilization. A staple of every back workout.", "difficulty": 7, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.5, "primary_muscle": "Latissimus Dorsi", "secondary_muscles": [ "Rhomboids", "Erector Spinae", "Biceps Brachii" ], "typical_sets_reps": "4x8-12", "execution_tips": [ "The torso should be angled at approximately 45 degrees.", "Pull the bar toward the navel, not the chest.", "Avoid swinging the body to lift the weight." ], "id": "barbell_bent_over_row", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S5", "glutes": "S4", "legs_hamstrings": "S6", "back": "P10", "biceps": "P7", "forearms_(front)": "S6" } }, { "name": "barbell_bicep_curl_normal_grip", "description": "A basic barbell bicep exercise with a standard shoulder-width grip. Allows the use of heavier loads for maximum mechanical tension and muscle growth. The key to strong and defined arms.", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 4.0, "primary_muscle": "Biceps Brachii", "secondary_muscles": [ "Brachialis", "Brachioradialis" ], "typical_sets_reps": "3x8-12", "execution_tips": [ "Do not allow the elbows to move forward during the curl.", "Squeeze at the peak of the movement for a second.", "Lower the bar in a controlled manner to full extension." ], "id": "barbell_bicep_curl_normal_grip", "muscle_intensity": { "abs_/_core": "S3", "biceps": "P10", "forearms_(front)": "S6" } }, { "name": "barbell_biceps_curl", "description": "The most popular bicep training exercise. With a barbell, you can effectively isolate the biceps brachii and develop exceptional strength. Simple yet relentlessly effective — a classic.", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 4.0, "primary_muscle": "Biceps Brachii", "secondary_muscles": [ "Brachialis", "Forearms" ], "typical_sets_reps": "3x8-12", "execution_tips": [ "Stand stably with feet shoulder-width apart.", "Maintain a straight back and do not swing the torso.", "Make sure the wrists remain firm and do not bend." ], "id": "barbell_biceps_curl", "muscle_intensity": { "abs_/_core": "S3", "biceps": "P10", "forearms_(front)": "S6" } }, { "name": "barbell_bulgarian_split_squat", "description": "An extremely demanding leg exercise where the rear leg is elevated on a bench while holding a barbell. This asymmetric squat drastically activates the glutes and stabilizing muscles. Prepare for a serious challenge for balance and strength.", "difficulty": 8, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 7.5, "primary_muscle": "Quadriceps", "secondary_muscles": [ "Gluteus Maximus", "Hamstrings", "Core" ], "typical_sets_reps": "3x8-10 per leg", "execution_tips": [ "Keep your body weight on the front leg.", "Let the hips drop vertically downward.", "If you have balance issues, first master the exercise with dumbbells." ], "id": "barbell_bulgarian_split_squat", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S3", "calves": "S5", "legs_quads": "P10", "glutes": "P10", "legs_hamstrings": "S7", "stretching": "S4", "back": "S6", "cardio": "S5" } }, { "name": "barbell_calf_jump", "description": "An explosive calf exercise combining jumps with barbell load. Develops reactive strength and definition in the lower legs. Ideal for athletes who want to improve their vertical jump.", "difficulty": 7, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 9.0, "primary_muscle": "Gastrocnemius (Calves)", "secondary_muscles": [ "Soleus", "Quadriceps", "Core" ], "typical_sets_reps": "3x10-15", "execution_tips": [ "Land softly, on the balls of your feet.", "Keep the bar firmly on the trapezius so it does not bounce.", "Focus on a fast push-off from the toes." ], "id": "barbell_calf_jump", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S3", "calves": "P10", "legs_quads": "S5", "glutes": "S4", "back": "S5", "cardio": "S7" } }, { "name": "barbell_clean_and_jerk", "description": "The royal Olympic lift requiring a combination of strength, speed, coordination, and technique. Moving the bar from the floor to overhead in one fluid motion activates every muscle in the body. The highest level of athletic performance.", "difficulty": 10, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 10.0, "primary_muscle": "Full Body", "secondary_muscles": [ "Quadriceps", "Hamstrings", "Deltoids", "Erector Spinae" ], "typical_sets_reps": "5x1-3", "execution_tips": [ "Perform the exercise under a trainer's supervision if you are a beginner.", "The spine must be neutral and the core strongly braced at all times.", "Explosiveness comes from the hips, not the arms." ], "id": "barbell_clean_and_jerk", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "P9", "calves": "S6", "chest": "S4", "triceps": "S7", "legs_quads": "P10", "glutes": "P10", "legs_hamstrings": "P9", "stretching": "S6", "back": "P10", "biceps": "S5", "cardio": "P8", "forearms_(front)": "S8" } }, { "name": "barbell_clean_and_press", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An explosive full-body Olympic movement combining a clean from the floor with a push press overhead. It develops total-body power, coordination, and cardiovascular conditioning in a single compound lift.", "execution_tips": [ "Keep the spine neutral throughout the entire lift — from the floor to overhead.", "Use your legs to drive the bar upward before pressing with the arms.", "Land softly in a quarter-squat when catching the bar in the clean phase." ], "id": "barbell_clean_and_press", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "barbell_clean_deadlift", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A pulling variation that reinforces the initial pull position of the clean. Focusing on leg drive and a neutral spine, it builds posterior chain strength and improves Olympic lifting technique.", "execution_tips": [ "Set up with the bar over mid-foot, hips down, and shoulders over the bar.", "Drive through the floor with the legs — do not pull with the back first.", "Maintain a neutral spine and keep the lats engaged throughout the pull." ], "id": "barbell_clean_deadlift", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "barbell_clean_pull", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A powerful pulling movement from the floor that trains the explosive extension of the hips, knees, and ankles without completing the full clean. Essential for developing barbell speed and pulling strength.", "execution_tips": [ "Initiate the pull with leg drive, not a back pull.", "Keep the bar close to the body as it travels upward.", "Extend explosively through the hips, knees, and ankles at the top." ], "id": "barbell_clean_pull", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "barbell_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A fundamental barbell bicep exercise performed with both hands simultaneously for maximum loading. It builds bicep mass and strength efficiently, allowing heavier loads than dumbbell variations.", "execution_tips": [ "Keep both elbows fixed at the sides of the body throughout the movement.", "Avoid leaning backward or using hip momentum to initiate the curl.", "Lower the bar in a controlled manner to full arm extension." ], "id": "barbell_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "barbell_deadlift", "difficulty": 8, "category": "strength", "equipment": [ "weights" ], "description": "The queen of all strength exercises for full posterior chain development. The deadlift engages almost every muscle in the body, promotes a strong hormonal response, and builds unbreakable back and leg strength.", "notes": null, "calories_per_kg_per_hour": 7.0, "primary_muscle": "Back", "secondary_muscles": [ "Glutes", "Hamstrings", "Forearms (Front)", "Abs / Core" ], "typical_sets_reps": "3x5-8", "execution_tips": [ "Keep the spine neutral throughout; do not allow rounding in the lower back.", "The bar should travel as close to the legs as possible through the full range.", "Brace the core hard (abdominal breathing) before each pull to stabilize the spine." ], "id": "barbell_deadlift", "muscle_intensity": { "abs_/_core": "S7", "shoulders": "S4", "calves": "S4", "legs_quads": "S6", "glutes": "P9", "legs_hamstrings": "P9", "back": "P9", "biceps": "S3", "cardio": "S4", "forearms_(front)": "P8" } }, { "name": "barbell_decline_shrug", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A shrug variation performed on a decline bench that shifts the emphasis to the lower trapezius and rhomboids. Excellent for improving posture and developing the often-neglected lower portion of the traps.", "execution_tips": [ "Lie on the decline bench face-down with the bar hanging below.", "Shrug the shoulders straight up toward the ears without bending the elbows.", "Squeeze the traps at the top and hold for a second before releasing." ], "id": "barbell_decline_shrug", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "barbell_drag_biceps_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A unique curl where the bar drags up the torso rather than arcing outward. This keeps constant tension on the biceps throughout the movement and reduces front deltoid involvement.", "execution_tips": [ "Keep the bar in contact with the body as it drags upward.", "Lead with the elbows — they should move backward, not forward.", "Do not allow the bar to arc away from the torso." ], "id": "barbell_drag_biceps_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "barbell_drag_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A variation of the barbell curl where the bar travels in a straight vertical line close to the body. This technique maximally isolates the biceps by minimizing shoulder flexion.", "execution_tips": [ "Drag the bar straight up the torso, keeping elbows back.", "Focus on the bicep contraction at the top without forward elbow movement.", "Lower under control maintaining contact with the body." ], "id": "barbell_drag_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "barbell_front_chest_squat", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A front squat variation with the bar held across the chest. The forward weight placement demands an upright torso and deeply activates the quadriceps and upper back stabilizers.", "execution_tips": [ "Keep the elbows high to prevent the bar from rolling forward.", "Maintain an upright torso with the chest tall throughout the squat.", "Drive the knees outward in line with the toes at the bottom." ], "id": "barbell_front_chest_squat", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5", "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "barbell_front_raise", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An isolation exercise for the front deltoids using a barbell. Lifting with both arms simultaneously allows greater load and better symmetry than dumbbell front raises.", "execution_tips": [ "Lift with both arms simultaneously to a parallel-to-floor position.", "Keep a slight bend in the elbows and avoid locking out.", "Do not use hip momentum — initiate the lift from the shoulder." ], "id": "barbell_front_raise", "muscle_intensity": { "shoulders": "P8", "triceps": "S3" }, "primary_muscle": "Shoulders", "secondary_muscles": [] }, { "name": "barbell_front_squat", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A squat with the barbell held across the front of the shoulders. The forward load forces an upright torso, maximally loading the quadriceps while also challenging upper back strength.", "execution_tips": [ "Keep the elbows high and parallel to the floor to maintain the rack position.", "Sit into the squat with an upright torso — do not lean forward.", "Drive through the heels and push the knees out on the way up." ], "id": "barbell_front_squat", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "barbell_full_clean", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "The complete clean movement from the floor to the front rack position. It develops explosive power through the entire posterior chain and requires precise coordination and timing.", "execution_tips": [ "Perform the first pull slowly, then accelerate explosively through the second pull.", "Receive the bar in a front squat position with elbows high.", "Practice with lighter weight until the catch position is fully comfortable." ], "id": "barbell_full_clean", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "barbell_full_squat", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A deep barbell back squat performed with full range of motion until the hips pass below the knees. It maximally develops the quadriceps, glutes, and hamstrings while improving hip mobility.", "execution_tips": [ "Break parallel by driving the hips below the knee line.", "Keep the knees tracking over the toes throughout the descent.", "Maintain a neutral spine and brace the core hard before descending." ], "id": "barbell_full_squat", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "barbell_glute_bridge", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A hip thrust variation performed flat on the floor, targeting the glutes and hamstrings. The barbell across the hips allows heavy loading for maximum glute development.", "execution_tips": [ "Pad the bar across the hips for comfort.", "Drive through the heels and squeeze the glutes hard at the top.", "Do not hyperextend the lower back — stop when the body is in a straight line." ], "id": "barbell_glute_bridge", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "barbell_hip_thrust", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "One of the most effective exercises for glute hypertrophy. With the upper back on a bench and a barbell across the hips, you drive powerfully upward to fully contract the glutes.", "execution_tips": [ "Place the upper back on the bench edge at shoulder-blade height.", "Thrust the hips upward until the body is parallel to the floor.", "Squeeze the glutes hard at the top and hold for a moment." ], "id": "barbell_hip_thrust", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "barbell_lap_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A seated bicep curl performed with the elbows resting on the thighs. This position isolates the biceps completely, eliminating any body swing or momentum.", "execution_tips": [ "Rest the elbows on the thighs just above the knees for full isolation.", "Curl through the full range of motion without rocking the torso.", "Lower the bar slowly to maximize the eccentric phase." ], "id": "barbell_lap_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "barbell_preacher_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A bicep curl performed on a preacher bench that prevents any elbow movement during the lift. This strict isolation maximizes the stretch and contraction of the biceps for peak development.", "execution_tips": [ "Lower the bar all the way to full arm extension for maximum stretch.", "Do not allow the elbows to flare outward during the curl.", "Squeeze hard at the top and lower in a slow, controlled manner." ], "id": "barbell_preacher_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "barbell_rack_pull", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A partial deadlift performed from a rack set at knee height or above. It allows heavier loads than a full deadlift, specifically targeting the upper back, traps, and lockout strength.", "execution_tips": [ "Set the rack pins just below, at, or just above the knee for your target range.", "Brace the core hard and engage the lats before initiating the pull.", "Drive the hips forward to lock out — do not hyperextend the back." ], "id": "barbell_rack_pull", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "barbell_reverse_biceps_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A curl with an overhand (pronated) grip that shifts the emphasis to the brachioradialis and forearms. It builds grip strength and adds thickness to the outer portion of the upper arm.", "execution_tips": [ "Use a slightly lighter weight than your regular curl due to reduced grip strength.", "Keep the wrists straight — do not allow them to flex downward.", "Focus on pulling through the forearms and brachioradialis." ], "id": "barbell_reverse_biceps_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "barbell_reverse_deadlift", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A deadlift variation with a reverse (overhand) grip on both hands. It challenges grip strength and forearm endurance while maintaining the same posterior chain benefits as a conventional deadlift.", "execution_tips": [ "Use a mixed or double overhand reverse grip and make sure the grip is secure.", "Keep the bar close to the body throughout the pull.", "Use straps if grip strength limits the training stimulus." ], "id": "barbell_reverse_deadlift", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "barbell_reverse_grip_bench_press", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A bench press with an underhand (supinated) grip that shifts the emphasis from the lower chest to the upper chest and triceps. It also places less stress on the wrists and shoulders.", "execution_tips": [ "Use a spotter, as the underhand grip can be less secure.", "Keep the elbows tucked close to the body — do not flare outward.", "Lower the bar to the lower chest area in a controlled manner." ], "id": "barbell_reverse_grip_bench_press", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "barbell_romanian_deadlift", "difficulty": 7, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A hip-hinge movement with a slight knee bend that specifically targets the hamstrings and glutes. Unlike a conventional deadlift, the bar does not touch the floor between reps.", "execution_tips": [ "Push the hips back as far as possible — the movement is in the hips, not the knees.", "Keep the bar close to the legs as it lowers.", "Stop when you feel a strong hamstring stretch — do not let the lower back round." ], "id": "barbell_romanian_deadlift", "muscle_intensity": { "glutes": "S6", "legs_hamstrings": "P8", "back": "S4", "biceps": "S4" }, "primary_muscle": "Hamstrings", "secondary_muscles": [] }, { "name": "barbell_shrugs", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An isolation exercise for the upper trapezius muscles. By shrugging the barbell straight upward, you build thick, powerful traps that contribute to a strong upper back appearance.", "execution_tips": [ "Use a shoulder-width grip and stand upright.", "Shrug straight up — do not roll the shoulders in a circular motion.", "Hold the top position for one second and lower with control." ], "id": "barbell_shrugs", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "barbell_single_arm_biceps_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A unilateral barbell curl that trains each arm independently for balanced bicep development. Holding the bar with one hand increases the stability demand on the core and shoulder.", "execution_tips": [ "Hold the center of the bar to balance it evenly.", "Keep the core braced to resist the rotational pull of the single-arm load.", "Curl through the full range without swinging the body." ], "id": "barbell_single_arm_biceps_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "barbell_situp", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A sit-up performed while holding a barbell across the chest or overhead for added resistance. The extra load increases the difficulty and builds greater abdominal strength.", "execution_tips": [ "Hold the barbell securely on the chest or overhead throughout the movement.", "Perform the sit-up slowly — do not use momentum.", "Keep the feet anchored and the lower back in contact with the floor at the start." ], "id": "barbell_situp", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S3", "calves": "T2" }, "primary_muscle": "Abs / Core", "secondary_muscles": [] }, { "name": "behind_neck_lat_pull_down_machine", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A lat pulldown variation where the bar is pulled behind the neck. It targets the upper lats and rhomboids with a different angle, though shoulder mobility is required.", "execution_tips": [ "Only attempt this exercise if you have good shoulder and thoracic mobility.", "Pull the bar behind the head to the base of the skull — not lower.", "Keep the elbows pointed downward and slightly forward." ], "id": "behind_neck_lat_pull_down_machine", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "behind_neck_press_resistance_band_cable", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An overhead press variation with a cable or band where the resistance comes from behind the neck. It challenges the rear deltoids and upper trapezius through a unique angle.", "execution_tips": [ "Ensure adequate shoulder mobility before attempting this movement.", "Press straight upward from behind the head, not forward.", "Keep the core braced and avoid excessive arching of the lower back." ], "id": "behind_neck_press_resistance_band_cable", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "bench_alternating_step_ups", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A unilateral leg exercise stepping alternately onto a bench. It builds quad and glute strength while improving balance, coordination, and single-leg stability.", "execution_tips": [ "Step fully onto the bench with the entire foot — not just the toes.", "Drive upward through the heel of the working leg.", "Lower the trailing leg back slowly and under control." ], "id": "bench_alternating_step_ups", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5", "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "bench_bulgarian_split_squats_left", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A Bulgarian split squat performed with the left leg forward and the right foot elevated on a bench. It unilaterally develops the left quad, glute, and hip stabilizers.", "execution_tips": [ "Place the right foot on the bench with the laces down for comfort.", "Keep most of your weight on the left (front) foot throughout.", "Lower until the left thigh is parallel to the floor, then drive back up." ], "id": "bench_bulgarian_split_squats_left", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5", "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "bench_bulgarian_split_squats_right", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A Bulgarian split squat performed with the right leg forward and the left foot elevated on a bench. It unilaterally develops the right quad, glute, and hip stabilizers.", "execution_tips": [ "Place the left foot on the bench with the laces down for comfort.", "Keep most of your weight on the right (front) foot throughout.", "Lower until the right thigh is parallel to the floor, then drive back up." ], "id": "bench_bulgarian_split_squats_right", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5", "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "bench_dip_(knees_bent)", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A tricep dip with the hands on a bench and knees bent for reduced resistance. An accessible variation that builds tricep and shoulder strength for beginners.", "execution_tips": [ "Place the hands behind you on the bench edge, fingers pointing forward.", "Lower until the elbows reach 90 degrees — do not go deeper.", "Press through the palms to fully extend the arms at the top." ], "id": "bench_dip_knees_bent", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "bench_dip_on_floor", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A tricep dip with the hands on the floor behind the body and feet extended forward. It isolates the triceps while placing minimal stress on the shoulder joints.", "execution_tips": [ "Place hands on the floor directly beside the hips.", "Keep the elbows tracking straight back — not flaring outward.", "Fully extend the arms at the top without locking the elbows." ], "id": "bench_dip_on_floor", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "bench_pull-ups", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An inverted row variation performed under a bench. Lying beneath the bench and pulling the chest up trains the back, biceps, and rear deltoids in a horizontal pulling plane.", "execution_tips": [ "Position yourself under the bench with a shoulder-width grip on the edge.", "Pull the chest up to the underside of the bench by squeezing the back.", "Keep the body rigid and avoid letting the hips sag." ], "id": "bench_pull_ups", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5", "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "bench_reverse_plank_hold", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "An isometric hold with the hands on a bench behind you and the body extended in a reverse plank. It strengthens the glutes, hamstrings, and posterior shoulder muscles.", "execution_tips": [ "Keep the arms fully extended and the hips raised in line with the torso.", "Squeeze the glutes and brace the core to maintain the position.", "Push the chest upward and keep the shoulders active — do not let them collapse." ], "id": "bench_reverse_plank_hold", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S3", "calves": "T2", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Abs / Core", "secondary_muscles": [] }, { "name": "bench_triceps_dip_leg_curls", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A tricep dip off a bench combined with a leg curl movement to simultaneously engage the hamstrings. This combination exercise is efficient for training the arms and posterior chain together.", "execution_tips": [ "Perform the dip first, then curl the heels toward the glutes at the bottom.", "Keep the hips close to the bench throughout the movement.", "Control the leg curl — do not swing the feet." ], "id": "bench_triceps_dip_leg_curls", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "P8", "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "bench_triceps_dip_straight_legs", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A tricep dip with hands on a bench and legs straight out in front. The straight-leg position increases the resistance compared to the bent-knee variation.", "execution_tips": [ "Keep the legs straight and heels on the floor for added resistance.", "Lower the hips in a straight vertical line — do not swing forward.", "Press through the palms and fully extend the arms at the top." ], "id": "bench_triceps_dip_straight_legs", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "P8" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "bicep_curl_low_cable_machine_normal_grip", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A bicep curl performed on a low cable machine with a standard underhand grip. The cable provides constant tension throughout the full range of motion for maximum bicep stimulation.", "execution_tips": [ "Stand close to the cable stack and keep the elbows fixed at the sides.", "Curl all the way to full contraction, then lower under complete control.", "The cable keeps tension at the bottom — avoid relaxing at full extension." ], "id": "bicep_curl_low_cable_machine_normal_grip", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "biceps_curl_cable", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A bicep curl using a cable machine that maintains constant resistance throughout the movement. The cable angle can be adjusted for different training effects and muscle emphasis.", "execution_tips": [ "Adjust the cable to the appropriate height for your chosen variation.", "Keep the elbows stationary — only the forearms should move.", "Feel the constant cable tension throughout the entire range of motion." ], "id": "biceps_curl_cable", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "bicycles_crunches", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "description": "An extremely effective exercise for the upper, lower, and lateral abdominal muscles simultaneously. The leg movement simulates cycling, which combined with trunk rotation creates constant core tension.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Obliques", "Hip Flexors" ], "typical_sets_reps": "3x30-45 seconds", "execution_tips": [ "Do not pull the head with the hands; the palms should only lightly touch the ears.", "Keep the extended leg as close to the floor as possible for greater lower ab load.", "Focus on tempo — the slower you go, the more the muscles burn." ], "id": "bicycles_crunches", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S2", "calves": "T2", "legs_quads": "S4", "cardio": "S4" } }, { "name": "body_saw_plank", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "An advanced plank variation where you slide or rock forward and backward on your forearms. It increases the demand on the core stabilizers far beyond a standard plank.", "execution_tips": [ "Keep the hips level and the body in a straight line throughout the rocking motion.", "Use sliders or socks on a smooth floor for smooth movement.", "Take small, controlled rocks — do not extend so far that the lower back arches." ], "id": "body_saw_plank", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S3", "calves": "T2" }, "primary_muscle": "Abs / Core", "secondary_muscles": [] }, { "name": "bodyweight_calf_raises", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A simple yet effective isolation exercise for the calf muscles performed with no added weight. It can be done anywhere and is ideal for building calf endurance and definition.", "execution_tips": [ "Use the full range of motion — go up on the toes fully and lower the heel completely.", "Pause at the top and squeeze the calf muscle for maximum contraction.", "Perform on a step edge for a greater range of motion." ], "id": "bodyweight_calf_raises", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "bodyweight_forward_lunge", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A classic unilateral leg exercise stepping forward into a lunge position. It develops quad, glute, and hamstring strength while improving balance and hip flexibility.", "execution_tips": [ "Step forward far enough that the front shin stays near-vertical.", "Lower the back knee toward (but not touching) the floor.", "Drive back to standing through the front heel." ], "id": "bodyweight_forward_lunge", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "bodyweight_full_squat_with_overhead_front_raise", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A compound exercise combining a full squat with an arm raise to the front at the top. It simultaneously works the legs, core, and anterior deltoids, making it an efficient full-body movement.", "execution_tips": [ "Raise the arms forward as you stand up from the squat.", "Keep the arms straight and the core braced during the raise.", "Lower the arms and descend into the squat simultaneously for a smooth rhythm." ], "id": "bodyweight_full_squat_with_overhead_front_raise", "muscle_intensity": { "shoulders": "P8", "triceps": "S3", "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Shoulders", "secondary_muscles": [] }, { "name": "bodyweight_knee_thrust", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A dynamic exercise driving the knee forward and upward from a standing position. It activates the hip flexors and core while also raising the heart rate for cardiovascular conditioning.", "execution_tips": [ "Drive the knee forward and upward with power from the hip flexors.", "Keep the standing leg slightly bent for balance.", "Alternate legs for a cardio effect, or hold the position for strength." ], "id": "bodyweight_knee_thrust", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "bodyweight_kneeling_push-up_row", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "description": "An excellent hybrid exercise that simultaneously strengthens the chest muscles and back stabilizers. Performing on the knees allows complete control of the movement, while the rowing simulation activates the core and inter-scapular muscles.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Chest", "secondary_muscles": [ "Back", "Triceps", "Abs / Core" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "In the push-up position, keep the hips aligned; do not allow them to rotate during the row.", "Pull the elbow high along the body during the row.", "Keep the core active throughout to protect the lower back." ], "id": "bodyweight_kneeling_push_up_row", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S4", "chest": "P8", "triceps": "S5", "glutes": "T2", "back": "P8", "biceps": "S4", "cardio": "S3", "forearms_(front)": "S3" } }, { "name": "bodyweight_kneeling_sissy_squat", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "description": "An isolation exercise that will literally 'burn' your quadriceps. With a controlled backward lean from a kneeling position, you create exceptional stretch and tension in the front thigh muscles without additional weights.", "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Abs / Core", "Hip Flexors" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Maintain a straight line from the knees to the head; do not bend at the hips.", "Lower yourself slowly and only to the point where you can safely control the movement.", "For greater stability, you can use your hands in front of you." ], "id": "bodyweight_kneeling_sissy_squat", "muscle_intensity": { "abs_/_core": "S6", "legs_quads": "P9", "glutes": "S4", "legs_hamstrings": "S3", "stretching": "S5" } }, { "name": "bodyweight_muscle-up", "difficulty": 10, "category": "strength", "equipment": [ "bodyweight" ], "description": "The ultimate test of upper body strength, combining an explosive pull-up with a powerful push. This exercise requires not only raw back and arm strength, but also excellent technique and coordination during the transition over the bar.", "notes": null, "calories_per_kg_per_hour": 7.5, "primary_muscle": "Back", "secondary_muscles": [ "Triceps", "Biceps", "Shoulders", "Chest" ], "typical_sets_reps": "3x3-6", "execution_tips": [ "Use an explosive pull to get the chest as high above the bar as possible.", "During the transition, lean the chest slightly forward over the bar.", "Maintain a firm 'false grip' for easier wrist rotation." ], "id": "bodyweight_muscle_up", "muscle_intensity": { "abs_/_core": "S7", "shoulders": "S6", "chest": "S6", "triceps": "S7", "back": "P10", "biceps": "P8", "cardio": "S5", "forearms_(front)": "S8" } }, { "name": "bodyweight_rear_lunge", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "description": "A classic for firm glutes and strong legs, friendlier on the knees than classic forward lunges. Stepping backward better activates the posterior chain muscles and improves your stability and balance.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Glutes", "secondary_muscles": [ "Legs – Quads", "Legs – Hamstrings" ], "typical_sets_reps": "3x12-15 per side", "execution_tips": [ "Keep your body weight on the front heel.", "Lean the torso slightly forward for better glute activation.", "The rear knee should only lightly approach the floor." ], "id": "bodyweight_rear_lunge", "muscle_intensity": { "abs_/_core": "S4", "calves": "S3", "legs_quads": "P8", "glutes": "P9", "legs_hamstrings": "S7", "stretching": "S4", "cardio": "S5" } }, { "name": "bodyweight_squat", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "description": "A fundamental exercise for anyone who wants functional lower body strength. The squat activates the largest muscle groups and improves hip mobility, which directly translates to better movement in everyday life.", "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Legs – Hamstrings", "Abs / Core" ], "typical_sets_reps": "4x15-20", "execution_tips": [ "Feet should be shoulder-width apart and push the hips back as if sitting on a chair.", "Make sure the knees do not cave inward.", "Keep the chest raised and the gaze directed forward." ], "id": "bodyweight_squat", "muscle_intensity": { "abs_/_core": "S4", "calves": "S3", "legs_quads": "P9", "glutes": "P8", "legs_hamstrings": "S6", "back": "S3", "cardio": "S4" } }, { "name": "bodyweight_squats_hold", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A squat with a pause held at the bottom position. The isometric hold eliminates the stretch reflex, forcing the muscles to generate force from a dead stop.", "execution_tips": [ "Descend to full depth and pause completely — eliminate all momentum.", "Keep the chest up and knees out during the hold.", "Drive explosively out of the bottom when the pause is complete." ], "id": "bodyweight_squats_hold", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "bodyweight_standing_military_press", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An overhead press performed standing without any equipment, using bodyweight leverage or a pike position. It targets the shoulders and triceps while demanding strong core stability.", "execution_tips": [ "Use a pike push-up position and lower the head toward the floor.", "Keep the hips high so the body forms an inverted V.", "Press through the palms to push the head back up above the hands." ], "id": "bodyweight_standing_military_press", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "bodyweight_step-up_on_step_box", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A unilateral leg exercise stepping up onto a box or step. It builds quad and glute strength while improving balance, and the height of the step adjusts the difficulty.", "execution_tips": [ "Use a box height that challenges you but allows safe stepping.", "Drive through the heel of the stepping leg — do not push off the floor.", "Step down slowly and under full control." ], "id": "bodyweight_step_up_on_step_box", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "box_jump", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "description": "An explosive exercise that develops your reactive strength and speed. Jumping onto a box will improve your athletic ability while also ensuring a high heart rate and intense calorie burn.", "notes": null, "calories_per_kg_per_hour": 9.0, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Calves", "Cardio" ], "typical_sets_reps": "4x8-10", "execution_tips": [ "Land softly and quietly with the whole foot on the box.", "Fully extend the hips when standing on top of the box.", "Step back down instead of jumping to reduce the load on the Achilles tendon." ], "id": "box_jump", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S3", "calves": "P8", "legs_quads": "P9", "glutes": "P9", "legs_hamstrings": "S7", "cardio": "P9" } }, { "name": "box_jump_squats", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 9.0, "description": "An explosive combination of a squat followed immediately by a jump onto a box. It develops both lower body strength and reactive power in a single movement.", "execution_tips": [ "Descend into a full squat before exploding upward onto the box.", "Land softly with bent knees and stand fully upright before stepping down.", "Step off the box — do not jump down — to protect the Achilles tendon." ], "id": "box_jump_squats", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "brazillian_crunches", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "description": "A dynamic trunk curl variation that, with an emphasis on rotation, targets your oblique muscles. Ideal for chiseling the 'V-line' and improving core stability in all planes of movement.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Obliques", "Hip Flexors" ], "typical_sets_reps": "3x16-20", "execution_tips": [ "Raise the shoulder blades off the floor and focus on rotating the entire chest.", "Keep the movement controlled; do not rush through the reps.", "Exhale at the moment of greatest effort (during rotation)." ], "id": "brazillian_crunches", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S3", "legs_quads": "S3", "cardio": "S5" } }, { "name": "bridge_-_mountain_climber_(cross_body)", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A hybrid exercise combining a glute bridge hold with cross-body mountain climbers. It challenges the core, glutes, and hip flexors simultaneously with a strong anti-rotation demand.", "execution_tips": [ "Maintain the glute bridge position throughout — do not let the hips drop.", "Drive each knee diagonally across toward the opposite shoulder.", "Keep the core tight and avoid rotating the hips as the knee drives across." ], "id": "bridge___mountain_climber_cross_body", "muscle_intensity": { "abs_/_core": "S5", "legs_quads": "S5", "cardio": "P7" }, "primary_muscle": "Cardio", "secondary_muscles": [] }, { "name": "bridge_with_alternating_leg_raise", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A glute bridge where one leg is raised alternately while maintaining the hip position. It isolates the glutes and challenges pelvic stability and single-leg strength.", "execution_tips": [ "Fully extend the hips before raising the leg.", "Keep the pelvis level when lifting the leg — do not allow it to tilt.", "Hold the raised position for a moment before switching sides." ], "id": "bridge_with_alternating_leg_raise", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S3", "calves": "T2" }, "primary_muscle": "Abs / Core", "secondary_muscles": [] }, { "name": "bulgarian_split_squat", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A split squat with the rear foot elevated on a bench, placing nearly all the load on the front leg. It is one of the most effective exercises for unilateral leg strength and glute development.", "execution_tips": [ "Elevate the rear foot to about knee height for optimal range of motion.", "Keep the torso upright and the front shin near-vertical.", "Lower until the front thigh is parallel to the floor." ], "id": "bulgarian_split_squat", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "bulgarian_split_squat_bodyweight_left", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "The Bulgarian split squat with the right foot elevated, loading the left leg. Excellent for correcting strength imbalances and developing left-side quad and glute power.", "execution_tips": [ "Focus on driving through the left heel to stand.", "Keep the right (rear) foot relaxed on the bench — do not push off.", "Control the descent slowly to develop eccentric strength." ], "id": "bulgarian_split_squat_bodyweight_left", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "bulgarian_split_squat_bodyweight_right", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "The Bulgarian split squat with the left foot elevated, loading the right leg. Excellent for correcting strength imbalances and developing right-side quad and glute power.", "execution_tips": [ "Focus on driving through the right heel to stand.", "Keep the left (rear) foot relaxed on the bench — do not push off.", "Control the descent slowly to develop eccentric strength." ], "id": "bulgarian_split_squat_bodyweight_right", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "burpee", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 9.0, "description": "The ultimate full-body conditioning exercise combining a squat, plank, push-up, and jump. Burpees build total-body strength and explosive power while maximizing calorie burn and cardiovascular output.", "execution_tips": [ "Maintain a rigid plank position when jumping the feet back.", "Perform the push-up with full range of motion for maximum benefit.", "Jump explosively at the top and fully extend the arms overhead." ], "id": "burpee", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "calf_raise_clap", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An explosive calf raise variation where you jump slightly off the ground and clap the feet together. It develops reactive calf strength and coordination.", "execution_tips": [ "Push off strongly through the toes to get enough height for the clap.", "Land softly on the balls of the feet and immediately go into the next rep.", "Keep the core braced and the torso upright throughout." ], "id": "calf_raise_clap", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "calf_raise_leg_press_machine", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A calf raise performed at the bottom of a leg press machine using the footplate for resistance. It allows heavy loading for maximum calf hypertrophy through a full range of motion.", "execution_tips": [ "Position only the balls of the feet on the footplate edge.", "Use the full range — lower the heel fully below the plate before rising.", "Squeeze the calf at the top and hold for a second." ], "id": "calf_raise_leg_press_machine", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "chair_triceps_dips", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A tricep dip using a sturdy chair for support. An accessible exercise that effectively targets the triceps and anterior deltoids without any gym equipment.", "execution_tips": [ "Ensure the chair is stable and will not slide.", "Keep the back close to the chair edge throughout the movement.", "Lower until the elbows reach 90 degrees, then press back up." ], "id": "chair_triceps_dips", "muscle_intensity": { "shoulders": "S3", "triceps": "P8" }, "primary_muscle": "Triceps", "secondary_muscles": [] }, { "name": "chest_dip", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "description": "A powerful parallel bar exercise focusing on the lower chest muscles. With proper forward trunk lean, you create a greater mechanical advantage for the chest, leading to a strong and broad chest.", "notes": null, "calories_per_kg_per_hour": 5.5, "primary_muscle": "Chest", "secondary_muscles": [ "Triceps", "Shoulders (Front)" ], "typical_sets_reps": "3x8-12", "execution_tips": [ "Lean the torso forward and keep the elbows slightly outward for greater chest activation.", "Lower yourself to the point where the elbows are at a 90-degree angle.", "If the exercise is too difficult, use a resistance band for assistance." ], "id": "chest_dip", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S7", "chest": "P10", "triceps": "P8", "stretching": "S5", "back": "S3", "forearms_(front)": "S4" } }, { "name": "chest_fly_high_to_low_resistance_band", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A chest fly performed with a resistance band anchored high, pulling in a downward arc. This angle specifically targets the lower chest and provides constant tension throughout the movement.", "execution_tips": [ "Anchor the band at shoulder height or above.", "Pull the band downward in a wide arc, meeting the hands in front of the lower chest.", "Control the return — do not let the band snap back." ], "id": "chest_fly_high_to_low_resistance_band", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "chest_lift_with_rotation", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "description": "An excellent exercise for core stabilization and chest muscle activation at various angles. Trunk rotation at the top position increases the load on the lateral abdominal muscles and improves spinal mobility.", "notes": null, "calories_per_kg_per_hour": 4.0, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Chest", "Obliques", "Shoulders" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Keep the movement slow and controlled to prevent the use of momentum.", "During rotation, focus on twisting from the chest, not just from the shoulders.", "Exhale at the moment of greatest effort (during rotation)." ], "id": "chest_lift_with_rotation", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S4", "chest": "P7", "triceps": "S4", "stretching": "S3", "back": "S3" } }, { "name": "chest_pull_back", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "description": "An effective posture correction exercise that opens the chest and strengthens the rear shoulder muscles. Simulating a pulling-back motion activates the inter-scapular muscles, crucial for anyone who sits a lot.", "notes": null, "calories_per_kg_per_hour": 3.5, "primary_muscle": "Back", "secondary_muscles": [ "Shoulders (Rear)", "Scapulae" ], "typical_sets_reps": "3x15-20", "execution_tips": [ "Squeeze the shoulder blades strongly together in the back phase of the movement.", "Keep the shoulders low, away from the ears.", "Imagine trying to reach the wall behind you with your elbows." ], "id": "chest_pull_back", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "P8", "chest": "S4 (raztezanje)", "triceps": "S3", "glutes": "T2", "stretching": "P7", "back": "P9", "biceps": "S4" } }, { "name": "chest_tap_push_up", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "description": "An advanced push-up variation that introduces an element of explosiveness and single-arm stabilization. Touching the chest at the top forces the core into critical stabilization while the chest muscles work under greater stress.", "notes": null, "calories_per_kg_per_hour": 6.0, "primary_muscle": "Chest", "secondary_muscles": [ "Triceps", "Abs / Core", "Shoulders" ], "typical_sets_reps": "3x8-12", "execution_tips": [ "Keep the hips aligned with the floor when raising a hand to tap the chest.", "Perform the push-up explosively upward to have time for the tap.", "Place the feet slightly wider for a better stability base." ], "id": "chest_tap_push_up", "muscle_intensity": { "abs_/_core": "S7", "shoulders": "S6", "chest": "P9", "triceps": "S7", "glutes": "S3", "back": "S4", "cardio": "S5", "forearms_(front)": "S4" } }, { "name": "chin_up", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "description": "Underhand-grip pull-ups are one of the best exercises for developing a massive back and strong biceps. The palm position allows greater use of arm strength, which helps achieve a full range of motion and strong lat contraction.", "notes": null, "calories_per_kg_per_hour": 5.5, "primary_muscle": "Back", "secondary_muscles": [ "Biceps", "Forearms (Front)", "Abs / Core" ], "typical_sets_reps": "4x6-10", "execution_tips": [ "Pull with the elbows toward the floor, not just with the palms toward yourself.", "At the top position, bring the chin above the bar without bending the neck.", "Lower yourself in a controlled manner to full arm extension." ], "id": "chin_up", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S4", "chest": "S3", "stretching": "S5", "back": "P10", "biceps": "P9", "cardio": "S2", "forearms_(front)": "S7" } }, { "name": "cluster", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An advanced barbell technique involving multiple mini-sets within a single set, with brief rest between each rep. It allows greater total volume with near-maximal loads for strength and hypertrophy.", "execution_tips": [ "Rest for 10–15 seconds between each rep in the cluster.", "Use a weight close to your max for the target rep range.", "Re-brace the core and reset your position before each individual rep." ], "id": "cluster", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "cocoons", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A core exercise lying on your back where you simultaneously bring the knees to the chest and the torso up, wrapping around them. It powerfully targets both the upper and lower abdominal muscles.", "execution_tips": [ "Simultaneously curl the knees to the chest and the torso toward the knees.", "Hold the tucked position for a brief moment before extending.", "Keep the movement smooth and controlled — avoid using momentum." ], "id": "cocoons", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "commando_pull-up", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A pull-up variation where you grip the bar with a neutral grip, hands one in front of the other. You alternate bringing each side of the head to the bar, working the lats and biceps from different angles.", "execution_tips": [ "Grip the bar with one hand in front of the other in a neutral position.", "Alternate which side of the head goes to the bar each rep.", "Keep the core tight and avoid swinging." ], "id": "commando_pull_up", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "cossack_squat", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "description": "A top exercise for lateral strength and mobility that simultaneously strengthens the legs and opens the hips. The lateral movement requires exceptional knee and ankle stability, crucial for athletic performance and injury prevention.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Hamstrings", "Adductors (Inner Thigh)" ], "typical_sets_reps": "3x8-10 per side", "execution_tips": [ "Keep the heel of the leg you are squatting toward firmly on the floor.", "Rotate the leg that remains extended so it is on the heel with toes pointing upward.", "Keep the torso as upright as possible." ], "id": "cossack_squat", "muscle_intensity": { "abs_/_core": "S5", "calves": "S4", "legs_quads": "P9", "glutes": "S8", "legs_hamstrings": "S7", "stretching": "P9", "back": "S4", "cardio": "S4" } }, { "name": "crunch_(arms_straight)", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "A standard crunch with the arms extended straight overhead or out in front. The lengthened lever arm increases the difficulty and the demand on the rectus abdominis.", "execution_tips": [ "Keep the arms straight and close to the head throughout the crunch.", "Raise only the shoulder blades — not the entire lower back.", "Exhale as you crunch upward and inhale on the way down." ], "id": "crunch_arms_straight", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S3", "calves": "T2" }, "primary_muscle": "Abs / Core", "secondary_muscles": [] }, { "name": "crunch_floor", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "The foundational abdominal crunch performed lying on the floor. Raising only the shoulder blades targets the upper rectus abdominis with minimal hip flexor involvement.", "execution_tips": [ "Keep the lower back pressed into the floor throughout the movement.", "Raise only the shoulder blades — not the full back.", "Focus on the abdominal contraction rather than the height of the rise." ], "id": "crunch_floor", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S3", "calves": "T2" }, "primary_muscle": "Abs / Core", "secondary_muscles": [] }, { "name": "curtsy_squat", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A squat variation where one leg crosses behind the other in a curtsy motion, targeting the outer glutes and inner thighs. It improves lateral hip stability and builds a well-rounded glute.", "execution_tips": [ "Step the rear foot behind and across the body in a diagonal direction.", "Keep the front knee tracking over the toes — not collapsing inward.", "Squeeze the outer glute of the front leg as you stand back up." ], "id": "curtsy_squat", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "dead_hang_stretch", "difficulty": 2, "category": "strength", "equipment": [ "bodyweight" ], "description": "A therapeutic exercise for spinal decompression and increasing grip strength. Hanging from a bar releases tension in the back muscles and simultaneously improves shoulder girdle health.", "notes": null, "calories_per_kg_per_hour": 3.0, "primary_muscle": "Forearms (Front)", "secondary_muscles": [ "Back (Stretching)", "Shoulders" ], "typical_sets_reps": "3x30-60 seconds", "execution_tips": [ "Fully relax the hips and legs to feel the stretch in the spine.", "If you want a more 'active' hang, gently pull the shoulder blades downward.", "Breathe deeply and evenly throughout the entire hang time." ], "id": "dead_hang_stretch", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S6", "chest": "S4", "stretching": "P10", "back": "S5", "forearms_(front)": "P9" } }, { "name": "decline_push_up", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A push-up with the feet elevated on a bench or box. The inclined body angle shifts the emphasis to the upper chest and anterior deltoids for greater upper-body development.", "execution_tips": [ "Elevate the feet on a bench or box to a comfortable height.", "Keep the body in a straight line from head to heels.", "Lower until the chest nearly touches the floor, then press up explosively." ], "id": "decline_push_up", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "deep_push-up", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A push-up performed with the hands on elevated surfaces, allowing a greater range of motion at the bottom. The deeper stretch activates more chest muscle fibers for superior development.", "execution_tips": [ "Use push-up handles or two elevated surfaces to increase the depth.", "Lower as far as you can comfortably go without pain in the shoulders.", "Keep the elbows at 45 degrees — do not flare them outward." ], "id": "deep_push_up", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "diamond_push-up", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "description": "An intense push-up variation that primarily loads the triceps due to the narrow hand placement. The diamond shape of the hands changes the biomechanics of the movement, increasing activation of the inner chest and arms.", "notes": null, "calories_per_kg_per_hour": 5.5, "primary_muscle": "Triceps", "secondary_muscles": [ "Chest", "Shoulders (Front)" ], "typical_sets_reps": "3x10-15", "execution_tips": [ "Place the hands directly under the center of the chest.", "Keep the elbows as close to the body as possible throughout the movement.", "If the exercise is too difficult, start by performing it on the knees." ], "id": "diamond_push_up", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S6", "chest": "S8", "triceps": "P10", "forearms_(front)": "S4" } }, { "name": "dips_between_chairs", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A tricep dip performed between two chairs. It is a practical, equipment-free way to build tricep and chest strength using bodyweight resistance.", "execution_tips": [ "Ensure both chairs are stable and will not slide apart.", "Keep the movement vertical — do not swing the legs forward.", "Press through the palms to fully extend the arms at the top." ], "id": "dips_between_chairs", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "double_jump_squat", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 9.0, "description": "An explosive squat variation involving two consecutive jumps before landing. It develops exceptional lower body power and fast-twitch muscle fiber recruitment.", "execution_tips": [ "Descend into a squat, jump, land, immediately jump again, then land in a squat.", "Keep the landings soft and controlled — absorb impact through the knees.", "Use the arms for momentum on both jumps." ], "id": "double_jump_squat", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "dragonfly", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An advanced bodyweight exercise where the body is suspended horizontally from a bench supported only by the shoulders. It builds extraordinary core and hip flexor strength.", "execution_tips": [ "Start with the tuck variation (knees bent) before attempting straight legs.", "Keep the shoulders pressed firmly into the bench as the anchor point.", "Lower the body in a perfectly straight, slow arc." ], "id": "dragonfly", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "dumbbell_ab_crunch", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "A weighted crunch holding a dumbbell on the chest for added resistance. The extra load increases the demand on the rectus abdominis for greater strength and definition.", "execution_tips": [ "Hold the dumbbell firmly against the chest or behind the head.", "Raise only the shoulder blades — not the full back.", "Exhale sharply on the crunch and inhale on the way down." ], "id": "dumbbell_ab_crunch", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S3", "calves": "T2" }, "primary_muscle": "Abs / Core", "secondary_muscles": [] }, { "name": "dumbbell_alternate_biceps_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An alternating dumbbell curl targeting each bicep individually for balanced development. Alternating arms allows brief recovery and better focus on each contraction.", "execution_tips": [ "Keep the non-working arm fully extended at the side while the other curls.", "Avoid swinging or using body momentum between reps.", "Supinate the wrist at the top of each curl for peak contraction." ], "id": "dumbbell_alternate_biceps_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "dumbbell_arnold_press", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "A legendary exercise targeting all three heads of the shoulder muscle in a single movement. Rotating the weights from face-level to overhead increases time under tension and improves shoulder stabilization in all phases.", "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Shoulders", "secondary_muscles": [ "Triceps", "Upper Back" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "Start the rotation only when the weights pass chin height.", "Do not let the weights clash at the top; maintain control.", "Keep the back firmly against the bench back (if performing seated)." ], "id": "dumbbell_arnold_press", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "P10", "chest": "S3", "triceps": "S7", "back": "S4", "biceps": "S3", "forearms_(front)": "S4" } }, { "name": "dumbbell_bench_press", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "Dumbbell pressing allows a greater range of motion than a barbell, leading to better chest muscle activation. Since each arm works independently, this exercise is ideal for correcting muscular asymmetries and improving stabilization.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Chest", "secondary_muscles": [ "Triceps", "Shoulders (Front)" ], "typical_sets_reps": "4x8-12", "execution_tips": [ "Lower the dumbbells to chest level to feel the muscle stretch.", "At the bottom position, the elbows should be slightly inward.", "Keep the feet firmly on the floor at all times for a stable base." ], "id": "dumbbell_bench_press", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S6", "chest": "P10", "triceps": "S8", "glutes": "T2", "stretching": "S4", "back": "S4", "forearms_(front)": "S5" } }, { "name": "dumbbell_bench_squat", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "description": "An excellent exercise for learning proper squat technique, where the bench serves as a safe touch point. Holding dumbbells increases leg load while also strengthening core stabilization.", "notes": null, "calories_per_kg_per_hour": 5.5, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Hamstrings", "Abs / Core" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "Only lightly touch the bench with the glutes; do not sit down completely.", "Keep the weight on the center of the feet and heels.", "The knees should track in the same line as the toes." ], "id": "dumbbell_bench_squat", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S3", "calves": "T2", "legs_quads": "P9", "glutes": "S7", "legs_hamstrings": "S5", "back": "S4", "cardio": "S3", "forearms_(front)": "S4" } }, { "name": "dumbbell_bent-over_row", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "One of the most effective exercises for back density and a strong grip. Bent-over dumbbell rows allow a greater range of motion and better isolation of the left and right sides of the back.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Back", "secondary_muscles": [ "Biceps", "Shoulders (Rear)", "Abs / Core" ], "typical_sets_reps": "4x8-10", "execution_tips": [ "The spine must remain neutral and parallel to the floor.", "Pull the weights toward the hips, not toward the chest.", "At the top position, squeeze the shoulder blades together." ], "id": "dumbbell_bent_over_row", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S4", "glutes": "T2", "legs_hamstrings": "S3", "back": "P9", "biceps": "S6", "forearms_(front)": "S5" } }, { "name": "dumbbell_bicep_curl_to_shoulder_press", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "description": "A complex exercise that connects bicep curls and overhead pressing in one fluid movement. Ideal for a time-efficient upper body workout and improving coordination.", "notes": null, "calories_per_kg_per_hour": 5.2, "primary_muscle": "Shoulders", "secondary_muscles": [ "Biceps", "Triceps", "Abs / Core" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "Avoid body swinging during the bicep curl.", "During the overhead press, have the palms facing forward or toward each other.", "Fully extend both arms overhead without arching the back." ], "id": "dumbbell_bicep_curl_to_shoulder_press", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "P8", "triceps": "S6", "back": "S3", "biceps": "P8", "cardio": "S4", "forearms_(front)": "S4" } }, { "name": "dumbbell_bulgarian_box_split_squat", "difficulty": 7, "category": "strength", "equipment": [ "weights" ], "description": "An infamously difficult exercise that will completely transform your legs and glutes. Elevating the rear leg on a box increases the load on the front leg and requires excellent balance.", "notes": null, "calories_per_kg_per_hour": 6.5, "primary_muscle": "Glutes", "secondary_muscles": [ "Legs – Quads", "Hamstrings", "Abs / Core" ], "typical_sets_reps": "3x8-10 per leg", "execution_tips": [ "The front foot should be far enough forward so the knee does not aggressively pass the toes.", "Lean the torso slightly forward for greater glute emphasis.", "Lower vertically downward until the front thigh is parallel to the floor." ], "id": "dumbbell_bulgarian_box_split_squat", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S3", "calves": "S4", "legs_quads": "P9", "glutes": "P10", "legs_hamstrings": "S7", "stretching": "S6", "back": "S4", "cardio": "P7", "forearms_(front)": "S4" } }, { "name": "dumbbell_bulgarian_split_squat", "difficulty": 7, "category": "strength", "equipment": [ "weights" ], "description": "Unilateral strength in its purest form. This dumbbell variation challenges the entire lower body and hip stabilizers, preventing muscular imbalances.", "notes": null, "calories_per_kg_per_hour": 6.5, "primary_muscle": "Glutes", "secondary_muscles": [ "Legs – Quads", "Hamstrings", "Abs / Core" ], "typical_sets_reps": "3x8-12 per leg", "execution_tips": [ "Keep a straight gaze forward to make it easier to maintain balance.", "The rear foot should rest on a bench or stable surface.", "Move slowly; do not push off with the rear leg." ], "id": "dumbbell_bulgarian_split_squat", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S3", "calves": "S4", "legs_quads": "P9", "glutes": "P10", "legs_hamstrings": "S7", "stretching": "S6", "back": "S4", "cardio": "P7", "forearms_(front)": "S4" } }, { "name": "dumbbell_chest_press_decline", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "A specific exercise emphasizing the lower chest muscles. Due to the decline angle, you can often press greater weights, promoting faster chest growth and strength.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Chest", "secondary_muscles": [ "Triceps", "Shoulders (Front)" ], "typical_sets_reps": "4x8-10", "execution_tips": [ "Secure the feet under the foot pad so you do not slide off the bench.", "Lower the dumbbells to the lower edge of the pectoral muscles.", "Avoid fully locking the elbows at the top to maintain constant tension." ], "id": "dumbbell_chest_press_decline", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S5", "chest": "P10", "triceps": "S8", "stretching": "S4", "back": "S3", "forearms_(front)": "S4" } }, { "name": "dumbbell_chest_press_flat", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "A fundamental exercise for chest development that allows a more natural movement than a barbell. Using dumbbells increases the range of motion and activates more stabilizing muscles in the shoulder girdle.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Chest", "secondary_muscles": [ "Triceps", "Shoulders (Front)" ], "typical_sets_reps": "4x8-12", "execution_tips": [ "Keep the shoulder blades squeezed against the bench at all times.", "Keep the elbows at approximately a 45-degree angle to the torso.", "Exhale when pressing the weights away from the chest." ], "id": "dumbbell_chest_press_flat", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S6", "chest": "P10", "triceps": "S8", "glutes": "T2", "stretching": "S4", "back": "S4", "forearms_(front)": "S4" } }, { "name": "dumbbell_chest_press_incline_bench", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "A key exercise for shaping the upper chest muscles and a fuller chest appearance. The positive incline redirects stress to the clavicular portion of the chest and the front shoulder.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Chest", "secondary_muscles": [ "Shoulders (Front)", "Triceps" ], "typical_sets_reps": "4x8-10", "execution_tips": [ "The bench incline should be between 30 and 45 degrees.", "Lower the weights to the upper chest.", "Make sure not to lift the glutes off the bench." ], "id": "dumbbell_chest_press_incline_bench", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S7", "chest": "P10", "triceps": "S8", "stretching": "S4", "back": "S3", "forearms_(front)": "S4" } }, { "name": "dumbbell_chest_pull_over", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "A unique exercise that simultaneously stretches and strengthens the chest muscles and the latissimus dorsi. Great for broadening the chest and improving shoulder mobility.", "notes": null, "calories_per_kg_per_hour": 4.8, "primary_muscle": "Chest", "secondary_muscles": [ "Back", "Triceps", "Abs / Core" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Keep the arms slightly bent at the elbows, but fixed.", "Lower the weight only to the point where you feel a pleasant stretch, not pain.", "Focus on using the chest muscles when raising the weight back." ], "id": "dumbbell_chest_pull_over", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S5", "chest": "P8", "triceps": "S6", "glutes": "T2", "stretching": "P8", "back": "P8", "biceps": "S4", "forearms_(front)": "S4" } }, { "name": "dumbbell_cross_body_hammer_curl", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "description": "A hammer curl variation targeting the brachialis and brachioradialis, giving the arms a 'thicker' look. The cross-body movement changes the angle of load and relieves the wrists.", "notes": null, "calories_per_kg_per_hour": 3.5, "primary_muscle": "Biceps", "secondary_muscles": [ "Forearms (Front)", "Brachialis" ], "typical_sets_reps": "3x12-15 per arm", "execution_tips": [ "Keep the thumb pointing upward at all times (neutral grip).", "Pull the weight toward the opposite shoulder without touching it.", "Lower the weight in a controlled manner to the starting position." ], "id": "dumbbell_cross_body_hammer_curl", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S2", "biceps": "P10", "forearms_(front)": "S8" } }, { "name": "dumbbell_cuban_press", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "A top exercise for shoulder health and rotator cuff strength. Combines an upright row, external rotation, and press, which is crucial for athletic performance and injury prevention.", "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Shoulders", "secondary_muscles": [ "Back (Upper)", "Rotator Cuff", "Triceps" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Use lighter weights, as the emphasis is on rotation and technique.", "In the rotation phase, the upper arms should be parallel to the floor.", "The entire movement should be fluid and without jerky movements." ], "id": "dumbbell_cuban_press", "muscle_intensity": { "other": "P6", "abs_/_core": "S4", "shoulders": "P10", "triceps": "S6", "stretching": "S4", "back": "S7", "biceps": "S4", "forearms_(front)": "S5" } }, { "name": "dumbbell_curl_press_extend", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "The ultimate full-arm combination: bicep curl, shoulder press, and tricep extension. This exercise maximizes time under tension for all major arm muscle groups.", "notes": null, "calories_per_kg_per_hour": 5.5, "primary_muscle": "Biceps", "secondary_muscles": [ "Triceps", "Shoulders", "Abs / Core" ], "typical_sets_reps": "3x8-10", "execution_tips": [ "Keep the elbows close to the ears during the tricep extension.", "Do not allow the weights to bend the wrists.", "Perform the exercise standing for greater core activation." ], "id": "dumbbell_curl_press_extend", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S8", "triceps": "P9", "back": "S4", "biceps": "P9", "cardio": "S4", "forearms_(front)": "S5" } }, { "name": "dumbbell_curls", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "description": "A classic for bicep building that never disappoints. Using dumbbells allows wrist supination, which is key for full bicep contraction.", "notes": null, "calories_per_kg_per_hour": 3.0, "primary_muscle": "Biceps", "secondary_muscles": [ "Forearms (Front)", "Brachialis" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "Keep the elbows fixed at the sides of the body and do not move them forward.", "Rotate the wrists outward at the top of the movement for the bicep 'peak'.", "Lower the weights slowly to take advantage of the eccentric phase." ], "id": "dumbbell_curls", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S2", "biceps": "P10", "forearms_(front)": "S6" } }, { "name": "dumbbell_curls_alternating", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "description": "Alternating execution allows better concentration on each muscle individually. Since one arm rests briefly, you can often use slightly heavier dumbbells.", "notes": null, "calories_per_kg_per_hour": 3.2, "primary_muscle": "Biceps", "secondary_muscles": [ "Forearms (Front)", "Abs / Core" ], "typical_sets_reps": "3x10-12 per arm", "execution_tips": [ "The body should remain still; do not use hip swinging.", "The other arm should be fully extended while the first is working.", "Control each repetition individually." ], "id": "dumbbell_curls_alternating", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S2", "biceps": "P10", "forearms_(front)": "S6" } }, { "name": "dumbbell_decline_bench_press", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "A powerful press at a negative angle that reduces shoulder load and redirects it directly to the chest muscles. Ideal for those who have shoulder problems with the classic bench press.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Chest", "secondary_muscles": [ "Triceps", "Shoulders (Front)" ], "typical_sets_reps": "4x8-10", "execution_tips": [ "Be careful when positioning and setting down the weights in this position.", "Inhale on the way down and exhale strongly on the press.", "The weights should not clash at the top." ], "id": "dumbbell_decline_bench_press", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S5", "chest": "P10", "triceps": "S8", "stretching": "S4", "back": "S3", "forearms_(front)": "S4" } }, { "name": "dumbbell_decline_triceps_pull-over_extension", "difficulty": 7, "category": "strength", "equipment": [ "weights" ], "description": "A hybrid exercise combining a pullover and a skull crusher. The decline angle increases the stretch on the long head of the tricep, leading to exceptional growth and definition.", "notes": null, "calories_per_kg_per_hour": 5.2, "primary_muscle": "Triceps", "secondary_muscles": [ "Back", "Chest", "Abs / Core" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "Keep the elbows pointing upward and do not flare them outward.", "The wrists should be firm and not bend under the weight.", "Perform the movements slowly for maximum muscle stretch." ], "id": "dumbbell_decline_triceps_pull_over_extension", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S4", "chest": "S4", "triceps": "P10", "glutes": "T2", "stretching": "S5", "back": "P8", "biceps": "S4", "forearms_(front)": "S4" } }, { "name": "dumbbell_elbow_side_plank", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "An isometric core challenge upgraded with additional dumbbell weight. This exercise builds unbreakable core stability and strong hips, essential for every athlete.", "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Obliques", "Shoulders", "Glutes" ], "typical_sets_reps": "3x30-45 seconds per side", "execution_tips": [ "Place the weight on the upper hip or hold it with the extended arm pointing upward.", "Keep the hips high; do not allow them to drop toward the floor.", "The body should form a straight line from head to feet." ], "id": "dumbbell_elbow_side_plank", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S7", "calves": "T2", "glutes": "S6", "back": "S5", "cardio": "S3", "forearms_(front)": "S4" } }, { "name": "dumbbell_farmer_walks", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "description": "One of the most functional exercises in the world. Walking with heavy weights develops brutal grip strength, strong forearms, a stable core, and full-body endurance.", "notes": null, "calories_per_kg_per_hour": 7.0, "primary_muscle": "Forearms (Front)", "secondary_muscles": [ "Abs / Core", "Back", "Cardio", "Legs" ], "typical_sets_reps": "3x40-60 metrov", "execution_tips": [ "Keep the shoulders back and down (do not shrug).", "Walk with short, quick steps.", "Direct your gaze straight ahead, not at the floor." ], "id": "dumbbell_farmer_walks", "muscle_intensity": { "other": "P7", "abs_/_core": "S8", "shoulders": "S6", "calves": "S5", "legs_quads": "S6", "glutes": "S6", "legs_hamstrings": "S5", "back": "S8", "biceps": "S4", "cardio": "P8", "forearms_(front)": "P10" } }, { "name": "dumbbell_front_raise", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "description": "An isolation exercise for the front deltoids. Helps create a '3D' shoulder appearance and improves upper body stability in pressing movements.", "notes": null, "calories_per_kg_per_hour": 3.5, "primary_muscle": "Shoulders", "secondary_muscles": [ "Chest (Upper)", "Abs / Core" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Raise the weights only to shoulder height or slightly above.", "Keep the arms almost fully extended with minimal elbow bend.", "Prevent body swinging for momentum." ], "id": "dumbbell_front_raise", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "P10", "chest": "S4", "triceps": "S3", "back": "S4", "forearms_(front)": "S4" } }, { "name": "dumbbell_front_squat", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "A front-loaded squat that heavily loads the quads and upper back. Due to the forward center of gravity, it promotes a more upright posture and is safe for the lower back.", "notes": null, "calories_per_kg_per_hour": 6.0, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Abs / Core", "Glutes", "Back" ], "typical_sets_reps": "4x10-12", "execution_tips": [ "Hold the dumbbells at the shoulders or chest.", "Keep the elbows as high as possible so the weights do not slide forward.", "Descend deeply until the hips drop below the knee line." ], "id": "dumbbell_front_squat", "muscle_intensity": { "abs_/_core": "S7", "shoulders": "S5", "calves": "S4", "legs_quads": "P10", "glutes": "S8", "legs_hamstrings": "S6", "back": "S6", "biceps": "S4", "cardio": "S5", "forearms_(front)": "S4" } }, { "name": "dumbbell_goblet_2_sec_hold_squat", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "description": "The pause method eliminates elastic energy and forces the muscles into maximum work at the push-off. An excellent exercise for improving hip mobility and strength at the bottom of the squat.", "notes": null, "calories_per_kg_per_hour": 6.2, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Abs / Core", "Hamstrings" ], "typical_sets_reps": "3x8-10", "execution_tips": [ "Stay completely still in the lowest position for 2 seconds.", "Push the elbows between the knees to open the hips.", "Drive explosively out of the bottom position." ], "id": "dumbbell_goblet_2_sec_hold_squat", "muscle_intensity": { "abs_/_core": "S7", "shoulders": "S4", "calves": "S4", "legs_quads": "P10", "glutes": "S9", "legs_hamstrings": "S7", "stretching": "S5", "back": "S5", "biceps": "S4", "cardio": "S6", "forearms_(front)": "S4" } }, { "name": "dumbbell_goblet_forward_lunge", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "A dynamic exercise combining the strength of a lunge with the stability of the goblet grip. Excellently targets the quads and glutes while also raising the heart rate.", "notes": null, "calories_per_kg_per_hour": 6.8, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Hamstrings", "Cardio" ], "typical_sets_reps": "3x10-12 per leg", "execution_tips": [ "Step far enough forward so the front heel remains firmly on the floor.", "The rear knee should almost touch the floor.", "Drive powerfully back to the starting position in one movement." ], "id": "dumbbell_goblet_forward_lunge", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S4", "calves": "S5", "legs_quads": "P10", "glutes": "S9", "legs_hamstrings": "S7", "stretching": "S4", "back": "S4", "biceps": "S4", "cardio": "P8", "forearms_(front)": "S4" } }, { "name": "dumbbell_half_biceps_curl_for_21s", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "The popular '21s' method with dumbbells that maximizes time under tension. The exercise is divided into three phases: 7 reps in the bottom half, 7 in the top half, and 7 full reps, causing exceptional metabolic stress in the biceps.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Biceps", "secondary_muscles": [ "Forearms (Front)" ], "typical_sets_reps": "3x21", "execution_tips": [ "Strictly separate the phases of movement; do not allow the halves to blend into incomplete reps.", "Keep the body completely still to prevent momentum use.", "Use slightly lighter weights than in regular curls." ], "id": "dumbbell_half_biceps_curl_for_21s", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S2", "stretching": "S3", "biceps": "P10", "forearms_(front)": "S6" } }, { "name": "dumbbell_half_kneeling_military_press", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "The overhead press in a half-kneeling position is one of the best exercises for core stabilization. By removing the ability to use your legs for assistance, all the load transfers to the shoulders and abdominal muscles.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Shoulders", "secondary_muscles": [ "Abs / Core", "Triceps", "Glutes" ], "typical_sets_reps": "3x10-12 per side", "execution_tips": [ "Squeeze the glute of the leg on the floor to stabilize the hips.", "Keep the wrist aligned with the elbow throughout the press.", "The torso should remain upright, without leaning to the side." ], "id": "dumbbell_half_kneeling_military_press", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "P10", "chest": "S3", "triceps": "S7", "glutes": "S6", "stretching": "S4", "back": "S4", "forearms_(front)": "S4" } }, { "name": "dumbbell_hammer_curl", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "description": "Hammer curls with a neutral grip powerfully activate the brachioradialis and brachialis. A key exercise for developing arm thickness and forearm strength.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Biceps", "secondary_muscles": [ "Forearms (Front)", "Brachialis" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Hold the weights like a hammer (palms facing each other).", "Fix the elbows at the side and do not move them forward.", "Fully extend the arms in the bottom position." ], "id": "dumbbell_hammer_curl", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S2", "biceps": "P10", "forearms_(front)": "S8" } }, { "name": "dumbbell_hammer_strict_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A hammer curl performed in strict form with no body sway. The neutral grip targets the brachialis and brachioradialis for thick, dense arm development.", "execution_tips": [ "Keep both elbows pinned to the sides of the torso — no movement.", "Use a weight that allows full range without any body sway.", "Squeeze at the top of each rep and lower with control." ], "id": "dumbbell_hammer_strict_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "dumbbell_hand_side_plank", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "description": "The palm side plank with a dumbbell adds an element of dynamic or static load to the core stabilizers. Increases oblique muscle strength and shoulder joint stability.", "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Obliques", "Shoulders" ], "typical_sets_reps": "3x30-45 seconds per side", "execution_tips": [ "The supporting palm should be directly below the shoulder.", "Push the hips high upward so the body forms a straight line.", "Direct the gaze toward the weight in the upper arm for additional balance." ], "id": "dumbbell_hand_side_plank", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S8", "calves": "T2", "triceps": "S4", "glutes": "S5", "back": "S5", "cardio": "S3", "forearms_(front)": "S5" } }, { "name": "dumbbell_hang_power_clean", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 6.5, "description": "An explosive dumbbell movement pulling from a hanging position to a rack catch. It develops total-body power and coordination, mimicking the benefits of Olympic lifting with dumbbells.", "execution_tips": [ "Start in a hip-hinge position with the dumbbells hanging at knee height.", "Explode through the hips and shrug the shoulders to propel the dumbbells upward.", "Catch the dumbbells in a quarter-squat with elbows high." ], "id": "dumbbell_hang_power_clean", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "dumbbell_high_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A bicep curl that continues past the standard endpoint, bringing the weights toward the shoulders. This extended range of motion increases the peak contraction of the biceps.", "execution_tips": [ "Curl past the standard endpoint, bringing the weights toward the front of the shoulders.", "Keep the elbows moving upward and slightly forward at the top.", "Lower slowly through the full extended range." ], "id": "dumbbell_high_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "dumbbell_hip_thrust", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "description": "The hip thrust with a dumbbell is one of the most effective glute isolation exercises. The horizontal nature of the load allows maximum glute activation without excessive spinal stress.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Glutes", "secondary_muscles": [ "Hamstrings", "Abs / Core" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Place the weight on the hips and cushion it with a towel if needed.", "At the top position, strongly squeeze the glutes and hold for a moment.", "Keep the chin tucked toward the chest to maintain a neutral spine." ], "id": "dumbbell_hip_thrust", "muscle_intensity": { "abs_/_core": "S5", "calves": "S3", "legs_quads": "S5", "glutes": "P10", "legs_hamstrings": "S8", "stretching": "S4", "back": "S4", "cardio": "S3" } }, { "name": "dumbbell_incline_alternate_bicep_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An alternating bicep curl performed on an incline bench. The incline position stretches the long head of the bicep at the bottom, leading to a greater range of motion and superior development.", "execution_tips": [ "Set the bench to 45–60 degrees to maximize the bicep stretch.", "Let the arm fully extend at the bottom on each rep.", "Curl slowly and focus on the muscle contraction throughout." ], "id": "dumbbell_incline_alternate_bicep_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "dumbbell_incline_alternate_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An alternating dumbbell curl on an incline bench with a neutral or standard grip. The inclined position maximizes the bicep stretch and promotes balanced arm development.", "execution_tips": [ "Let the arms hang fully extended at the bottom of each rep.", "Curl with a smooth, controlled tempo on both the up and down phases.", "Keep the shoulders pressed into the bench — do not lift them." ], "id": "dumbbell_incline_alternate_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "dumbbell_incline_alternate_hammer_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An alternating hammer curl performed on an incline bench. The combination of a neutral grip and incline angle powerfully targets the long head of the bicep and brachialis.", "execution_tips": [ "Set the bench to 45 degrees and keep the thumbs pointing upward throughout.", "Let the arm fully extend at the bottom for maximum brachialis stretch.", "Alternate arms in a smooth, controlled rhythm." ], "id": "dumbbell_incline_alternate_hammer_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "dumbbell_incline_breeding", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A dumbbell fly (chest opening) performed on an incline bench to target the upper chest. The wide arc of movement maximally stretches and contracts the upper pectoral fibers.", "execution_tips": [ "Set the bench to 30–45 degrees for upper chest emphasis.", "Lower the dumbbells in a wide arc until you feel a deep chest stretch.", "Squeeze the chest at the top — do not let the dumbbells touch." ], "id": "dumbbell_incline_breeding", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "dumbbell_incline_triceps_extension", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A skull crusher variation performed on an incline bench. The incline angle places a unique stretch on the long head of the triceps for comprehensive arm development.", "execution_tips": [ "Set the bench to 30–45 degrees and keep the elbows pointed toward the ceiling.", "Lower the dumbbells slowly to maximize the stretch on the long head.", "Press back to full extension without flaring the elbows outward." ], "id": "dumbbell_incline_triceps_extension", "muscle_intensity": { "shoulders": "S3", "triceps": "P8" }, "primary_muscle": "Triceps", "secondary_muscles": [] }, { "name": "dumbbell_incline_twisted_fly", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An incline chest fly with a rotation of the wrists during the movement. The twist adds a rotational element that recruits more muscle fibers across the chest.", "execution_tips": [ "Start with palms facing each other at the bottom.", "Rotate the wrists so the palms face upward as the arms open wide.", "Squeeze the chest at the top of the movement." ], "id": "dumbbell_incline_twisted_fly", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S3", "calves": "T2", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Abs / Core", "secondary_muscles": [] }, { "name": "dumbbell_kickback", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "description": "An isolation exercise for the triceps that focuses on complete arm extension. Due to the gravitational angle, the load is greatest precisely at the moment of maximum muscle contraction.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Triceps", "secondary_muscles": [ "Shoulders (Rear)" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Keep the upper arm parallel to the floor at all times.", "The movement occurs only at the elbow; no shoulder swinging.", "At the top of the movement, fully extend the arm and consciously squeeze the tricep." ], "id": "dumbbell_kickback", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S4", "triceps": "P10", "back": "S4", "forearms_(front)": "S4" } }, { "name": "dumbbell_kneeling_arnold_press", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "The Arnold Press performed in a kneeling position. Removing the lower body from the equation isolates the shoulders and forces the core to stabilize the movement.", "execution_tips": [ "Keep the hips forward and the core tight in the kneeling position.", "Begin with palms facing you and rotate outward as you press upward.", "Do not lean backward — keep the torso perfectly upright." ], "id": "dumbbell_kneeling_arnold_press", "muscle_intensity": { "shoulders": "P8", "triceps": "S3" }, "primary_muscle": "Shoulders", "secondary_muscles": [] }, { "name": "dumbbell_kneeling_hold_to_stand_clean_grip", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A movement from a kneeling position to standing while holding dumbbells in a clean grip. It builds functional leg strength, hip drive, and total-body coordination.", "execution_tips": [ "Start kneeling with dumbbells held at shoulder height in a clean grip.", "Drive through one foot at a time to rise to a standing position.", "Keep the core braced and the dumbbells stable throughout the transition." ], "id": "dumbbell_kneeling_hold_to_stand_clean_grip", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "dumbbell_lunge_pulse", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "description": "Pulsing lunges keep the muscles under constant tension since you never return to a fully standing position. This increases metabolic stress in the quads and glutes.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Hamstrings", "Cardio" ], "typical_sets_reps": "3x15-20 reps per leg", "execution_tips": [ "Move only in a small range (approx. 10–15 cm up and down).", "Make sure the front knee does not travel too far past the toes.", "Keep the weight on the front heel." ], "id": "dumbbell_lunge_pulse", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S3", "calves": "S5", "legs_quads": "P10", "glutes": "S8", "legs_hamstrings": "S6", "stretching": "S4", "back": "S4", "cardio": "P7", "forearms_(front)": "S4" } }, { "name": "dumbbell_offset_squat", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A squat with a dumbbell held on one side only. The asymmetric loading creates a lateral challenge for the core stabilizers and introduces a unilateral demand on the legs.", "execution_tips": [ "Hold one dumbbell at the shoulder and keep the other arm free for balance.", "Brace the core strongly to resist the lateral tilt.", "Perform equal reps on both sides to avoid developing asymmetry." ], "id": "dumbbell_offset_squat", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "dumbbell_one_arm_floor_fly", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A chest fly performed lying on the floor with one dumbbell. The floor limits the range of motion at the bottom, reducing shoulder strain while still targeting the pectoral muscles.", "execution_tips": [ "Lie flat with the working arm extended to the side holding the dumbbell.", "Arc the dumbbell upward in a wide sweep until it is above the chest.", "The floor limits the bottom range — focus on the contraction at the top." ], "id": "dumbbell_one_arm_floor_fly", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "dumbbell_one_arm_floor_press", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A single-arm chest press performed lying on the floor. The floor limits the range of motion and the unilateral load demands greater core anti-rotation stability.", "execution_tips": [ "Keep the non-working arm extended flat on the floor for stability.", "Press the dumbbell directly upward — do not angle it inward or outward.", "Brace the core hard to resist the rotational pull of the unilateral load." ], "id": "dumbbell_one_arm_floor_press", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "dumbbell_one_arm_front_raise", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "description": "The one-arm front raise allows complete isolation of the front deltoid and correction of asymmetries. Since only one arm is working, the core must work harder to prevent trunk rotation.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Shoulders", "secondary_muscles": [ "Abs / Core", "Chest (Upper)" ], "typical_sets_reps": "3x12-15 per arm", "execution_tips": [ "Raise the weight only to eye level.", "Prevent body swinging backward during the raise.", "The lowering phase should be slower than the raising phase." ], "id": "dumbbell_one_arm_front_raise", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "P10", "chest": "S4", "triceps": "S4", "back": "S4", "forearms_(front)": "S4" } }, { "name": "dumbbell_one_arm_hammer_preacher_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "An isolation exercise on a preacher bench that, with a neutral hammer grip, shifts the emphasis to the brachialis and brachioradialis. The preacher bench prevents momentum use, ensuring strict muscle loading.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Biceps", "secondary_muscles": [ "Forearms (Front)", "Brachialis" ], "typical_sets_reps": "3x10-12 per arm", "execution_tips": [ "Make sure the elbow remains firmly on the pad throughout the movement.", "At the bottom position, do not fully extend to a 'locked out' position to maintain tension.", "Lower the weight slowly and in a controlled manner." ], "id": "dumbbell_one_arm_hammer_preacher_curl", "muscle_intensity": { "abs_/_core": "S2", "stretching": "S4", "biceps": "P10", "forearms_(front)": "S7" } }, { "name": "dumbbell_one_arm_triceps_extension_(on_bench)", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "One of the best exercises for isolating the long head of the tricep. Performing on a bench provides greater body stability, allowing full focus on contracting and stretching the back of the arm.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Triceps", "secondary_muscles": [ "Shoulders", "Chest" ], "typical_sets_reps": "3x12-15 per arm", "execution_tips": [ "Keep the elbow of the working arm pointed toward the ceiling and as close to the head as possible.", "Use the other hand to stabilize the elbow of the working arm.", "Lower the weight deeply for maximum tricep stretch." ], "id": "dumbbell_one_arm_triceps_extension_on_bench", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S4", "chest": "S3", "triceps": "P10", "stretching": "S5", "forearms_(front)": "S4" } }, { "name": "dumbbell_one_arm_wrist_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A wrist curl performed with a single dumbbell to address forearm strength asymmetries. Full concentration on one wrist at a time allows greater mind-muscle connection.", "execution_tips": [ "Rest the forearm on the thigh with the wrist hanging off the knee.", "Curl the wrist through the full range of motion.", "Lower slowly — the eccentric phase is equally important." ], "id": "dumbbell_one_arm_wrist_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "dumbbell_overhead_sit-up", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "An advanced trunk curl where the overhead weight dramatically increases the lever arm and demand for core and shoulder stabilization. The exercise builds functional strength in the entire anterior body.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Back", "Triceps" ], "typical_sets_reps": "3x10-15", "execution_tips": [ "Keep the dumbbells vertically above the shoulders at all times, even as you rise.", "Keep the movement fluid; do not use a weight jerk to get up.", "At the top position, the spine should be fully aligned." ], "id": "dumbbell_overhead_sit_up", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S6", "calves": "T2", "triceps": "S4", "legs_quads": "S3", "back": "S5", "cardio": "S3", "forearms_(front)": "S4" } }, { "name": "dumbbell_plank_pullthrough", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "An exceptional exercise for anti-rotational core stability. Pulling the weight under the body in a plank position forces the abdominal muscles and back to work maximally to keep the hips aligned.", "notes": null, "calories_per_kg_per_hour": 4.5, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Back", "Shoulders", "Glutes" ], "typical_sets_reps": "3x12-16", "execution_tips": [ "The hips must not rock left and right during the weight pull.", "Place the feet wider for greater stability or narrower for a greater challenge.", "Grab the weight with the opposite hand and pull it completely to the other side." ], "id": "dumbbell_plank_pullthrough", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S7", "calves": "T2", "triceps": "S4", "glutes": "S4", "back": "P8", "biceps": "S4", "cardio": "S4", "forearms_(front)": "S5" } }, { "name": "dumbbell_press_squat", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A compound exercise combining a squat with an overhead press at the top. It trains the entire body efficiently, linking lower-body power with upper-body pushing strength.", "execution_tips": [ "Begin with dumbbells at shoulder height.", "Press overhead as you stand up from the squat — link the two movements.", "Lower the dumbbells back to the shoulders as you descend into the next squat." ], "id": "dumbbell_press_squat", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "dumbbell_pullover", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "A classic exercise that bridges the gap between chest and back training. The emphasis is on stretching the chest muscles and strong contraction of the latissimus dorsi and serratus anterior.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Back", "secondary_muscles": [ "Chest", "Triceps", "Abs / Core" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Maintain only a slight bend in the elbows at all times.", "Lower the weight only to the point where you still have control over the lower back.", "Keep the wrists firm and neutral." ], "id": "dumbbell_pullover", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S4", "chest": "P8", "triceps": "S6", "glutes": "T2", "stretching": "P8", "back": "P9", "biceps": "S4", "forearms_(front)": "S4" } }, { "name": "dumbbell_seated_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A bicep curl performed seated to eliminate any lower-body momentum. Strict seated form maximally isolates the biceps for targeted hypertrophy.", "execution_tips": [ "Sit upright with the back unsupported to prevent using the backrest for momentum.", "Keep both elbows fixed at the sides throughout.", "Perform both arms simultaneously or alternate for different training effects." ], "id": "dumbbell_seated_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "dumbbell_shrugs", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An isolation exercise for the upper trapezius using dumbbells. The neutral grip of dumbbells allows a more natural wrist position and a greater range of motion compared to a barbell.", "execution_tips": [ "Hold the dumbbells at the sides with a neutral grip.", "Shrug straight upward — do not roll or circle the shoulders.", "Hold at the top for a second and lower slowly." ], "id": "dumbbell_shrugs", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "dumbbell_simultaneous_biceps_curl", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A bicep curl where both arms curl at the same time. Simultaneous execution maintains constant bilateral tension and builds overall bicep mass efficiently.", "execution_tips": [ "Curl both arms at the same time for bilateral loading.", "Keep the elbows fixed and avoid swinging the torso.", "Supinate the wrists at the top for maximum bicep contraction." ], "id": "dumbbell_simultaneous_biceps_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "dumbbell_split_squat", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A stationary split squat holding dumbbells at the sides. It develops unilateral leg strength, balance, and hip flexibility in a stable, controlled position.", "execution_tips": [ "Stand in a staggered stance with one foot forward and one back.", "Lower the rear knee toward the floor in a controlled manner.", "Keep the front knee tracking over the toes — not caving inward." ], "id": "dumbbell_split_squat", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "dumbbell_squats", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A squat with dumbbells held at the sides. The neutral position of the weights is comfortable and accessible, making it a great introduction to loaded squatting.", "execution_tips": [ "Hold the dumbbells at the sides or in a goblet position for comfort.", "Keep the chest up, core braced, and knees tracking out.", "Descend to at least parallel — lower if mobility allows." ], "id": "dumbbell_squats", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "dumbbell_straight_leg_russian_twist", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A Russian twist with the legs held straight out, increasing the lever arm and the demand on the hip flexors and core. The added dumbbell increases rotational strength.", "execution_tips": [ "Keep the legs held straight out at a low angle to the floor throughout.", "Rotate the dumbbell from side to side in a controlled arc.", "The lower the legs, the harder the hip flexors and core must work." ], "id": "dumbbell_straight_leg_russian_twist", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S3", "calves": "T2" }, "primary_muscle": "Abs / Core", "secondary_muscles": [] }, { "name": "dumbbell_suitcase_carry", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "description": "A unilateral walking exercise simulating carrying a heavy suitcase. This is the queen of asymmetric loading, building incredible strength in the oblique abdominal muscles and spinal stabilizers.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Back", "Forearms (Front)", "Cardio", "Legs" ], "typical_sets_reps": "3x30-40 metrov per side", "execution_tips": [ "Keep the body completely upright; do not allow the weight to tilt you to the side.", "Keep the shoulders aligned and pushed downward.", "Walk with controlled, even steps." ], "id": "dumbbell_suitcase_carry", "muscle_intensity": { "other": "P7", "abs_/_core": "P10", "shoulders": "S6", "calves": "S5", "legs_quads": "S6", "glutes": "S6", "legs_hamstrings": "S5", "back": "S8", "biceps": "S4", "cardio": "P7", "forearms_(front)": "P9" } }, { "name": "dumbbell_swing", "difficulty": 2, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A hip-hinge swinging movement with a dumbbell, similar to a kettlebell swing. It develops explosive hip extension, posterior chain power, and cardiovascular conditioning.", "execution_tips": [ "Hinge at the hips — this is a hip-hinge movement, not a squat.", "Drive the hips forward explosively to propel the dumbbell upward.", "Let the dumbbell swing back between the legs naturally on the descent." ], "id": "dumbbell_swing", "muscle_intensity": { "stretching": "P7" }, "primary_muscle": "Stretching", "secondary_muscles": [] }, { "name": "dumbbell_tate_press", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A tricep exercise where the dumbbells are lowered to the chest in a wide arc and then pressed back up. It uniquely targets all three heads of the tricep with a strong focus on the medial head.", "execution_tips": [ "Start with the dumbbells above the chest, elbows flared outward.", "Lower the dumbbells toward the chest in a wide arc.", "Press back up through the triceps — do not use chest strength." ], "id": "dumbbell_tate_press", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "dumbbell_w_press", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A shoulder press variation where the elbows track in a W shape throughout the movement. It targets the rear deltoids and external rotators more than a standard press.", "execution_tips": [ "Set the arms in a W position at shoulder height before pressing.", "Press upward while maintaining the W elbow angle.", "Lower slowly — maintain control through the eccentric phase." ], "id": "dumbbell_w_press", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "elbow_push_plank_up", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "A dynamic plank exercise transitioning between a forearm plank and a full push-up plank one arm at a time. It builds shoulder and tricep strength while maintaining core stability.", "execution_tips": [ "Start in a forearm plank and press one hand up at a time to a full plank.", "Keep the hips level — do not rotate during the transition.", "Alternate which arm leads each rep." ], "id": "elbow_push_plank_up", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S3", "calves": "T2" }, "primary_muscle": "Abs / Core", "secondary_muscles": [] }, { "name": "elevated_push_up", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A push-up with the hands on an elevated surface such as a bench. The elevated position reduces the load relative to a standard push-up, making it more accessible for beginners.", "execution_tips": [ "Use a bench or step set to a height appropriate for your strength level.", "Keep the body in a straight line from head to heels.", "Lower the chest toward the surface before pressing back up." ], "id": "elevated_push_up", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "explosive_push_ups", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "description": "A plyometric exercise for the upper body that builds explosive chest and tricep strength. Essential for athletes who need fast and powerful pushing or striking.", "notes": null, "calories_per_kg_per_hour": 6.5, "primary_muscle": "Chest", "secondary_muscles": [ "Triceps", "Shoulders", "Abs / Core" ], "typical_sets_reps": "3x6-10 (osredotočenost na hitrost)", "execution_tips": [ "The push-off from the floor should be as explosive as possible so the palms leave the surface.", "On landing, immediately absorb the impact by transitioning into the next repetition.", "Keep the body rigid like a plank throughout the entire movement." ], "id": "explosive_push_ups", "muscle_intensity": { "abs_/_core": "S7", "shoulders": "S6", "chest": "P10", "triceps": "S8", "stretching": "S4", "back": "S4", "cardio": "P7", "forearms_(front)": "S5" } }, { "name": "fire_hydrant_bodyweight", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A quadruped exercise raising the bent leg out to the side like a dog at a fire hydrant. It isolates the gluteus medius for hip abduction strength and pelvic stability.", "execution_tips": [ "Start on all fours with the core engaged and the back flat.", "Raise the bent knee out to the side until the thigh is parallel to the floor.", "Keep the hips square — do not rotate them as the leg lifts." ], "id": "fire_hydrant_bodyweight", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "frog_jumps", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "description": "A dynamic plyometric exercise that raises the heart rate and builds lower body explosiveness. Due to the wide foot placement, it additionally activates the adductors and glutes.", "notes": null, "calories_per_kg_per_hour": 9.0, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Cardio", "Calves", "Hamstrings" ], "typical_sets_reps": "3x10-15 metrov ali reps", "execution_tips": [ "Land softly on the whole foot to protect the joints.", "Use the arms for momentum to achieve greater jump distance.", "Keep an open chest and do not look at the floor." ], "id": "frog_jumps", "muscle_intensity": { "other": "P8", "abs_/_core": "S6", "calves": "S7", "legs_quads": "P10", "glutes": "S9", "legs_hamstrings": "S7", "stretching": "S5", "back": "S5", "cardio": "P9" } }, { "name": "front_lever_raise", "difficulty": 9, "category": "strength", "equipment": [ "bodyweight" ], "description": "An extremely demanding gymnastics-type exercise requiring top-level strength in the entire posterior chain and core. The lats, shoulders, and abdominal muscles are most loaded during the front lever.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Back", "secondary_muscles": [ "Abs / Core", "Shoulders", "Glutes" ], "typical_sets_reps": "3x3-5", "execution_tips": [ "Keep the arms fully extended; the movement should originate from the shoulder girdle.", "Squeeze the shoulder blades together and downward (depression and retraction).", "If the full exercise is too difficult, start with bent knees (tuck front lever)." ], "id": "front_lever_raise", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S8", "chest": "S4", "triceps": "S5", "legs_quads": "S4", "glutes": "S7", "legs_hamstrings": "S6", "back": "P10", "biceps": "S5", "cardio": "S3", "forearms_(front)": "S8" } }, { "name": "front_raises_barbell", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "description": "A barbell exercise for isolating the front deltoids. Unlike dumbbells, the barbell requires better synchronization of both arms and core stability, as the center of gravity is more fixed.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Shoulders", "secondary_muscles": [ "Abs / Core", "Chest (Upper)" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "Raise the bar to shoulder or eye level; no higher, to avoid stressing the joints.", "Do not use a hip jerk to lift the weight.", "Be slow and controlled when lowering the bar." ], "id": "front_raises_barbell", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "P10", "chest": "S5", "triceps": "S3", "glutes": "S4", "back": "S5", "forearms_(front)": "S5" } }, { "name": "front_squats_dumbbell_low", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "description": "A squat with dumbbells held low in front that forces the torso into a more upright position, greatly increasing quad and core stabilizer activation.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Abs / Core", "Back" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Shift the weight to the heels and mid-foot.", "Keep the elbows pointing inward and the chest open and proud.", "Descend as low as possible while maintaining a flat back." ], "id": "front_squats_dumbbell_low", "muscle_intensity": { "abs_/_core": "S7", "shoulders": "S4", "calves": "S4", "legs_quads": "P10", "glutes": "S8", "legs_hamstrings": "S6", "stretching": "S4", "back": "S6", "biceps": "S4", "cardio": "S5", "forearms_(front)": "S5" } }, { "name": "full_planche_push_up", "difficulty": 10, "category": "strength", "equipment": [ "bodyweight" ], "description": "One of the most demanding bodyweight exercises. Push-ups in a horizontal floating position require incredible shoulder, chest, and core strength, with extreme pressure on the shoulders due to the long lever.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Shoulders", "secondary_muscles": [ "Chest", "Triceps", "Abs / Core" ], "typical_sets_reps": "3x2-5", "execution_tips": [ "Lean forward enough so the shoulders are in front of the hands before lifting off the floor.", "Keep the shoulder blades in protraction (rounded upper back).", "Fingertips should be directed slightly outward to relieve the wrists." ], "id": "full_planche_push_up", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "P10", "chest": "P10", "triceps": "S9", "legs_quads": "S5", "glutes": "S7", "legs_hamstrings": "S5", "back": "S7", "biceps": "S4", "cardio": "S4", "forearms_(front)": "S8" } }, { "name": "gym_elliptical_machine_normal_speed", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A low-impact cardio exercise on the elliptical trainer that mimics running without the joint impact. It improves cardiovascular endurance and engages both the upper and lower body simultaneously.", "execution_tips": [ "Keep an upright posture — do not lean heavily on the handles.", "Vary the resistance and incline to keep training challenging.", "Push and pull the handles actively to engage the upper body." ], "id": "gym_elliptical_machine_normal_speed", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "gym_rowing_machine_normal_speed", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "description": "Rowing machine training is an excellent compound exercise engaging almost all muscle groups. At normal speed it builds strength endurance and improves cardiovascular fitness, with an emphasis on the back's pulling muscles.", "notes": null, "calories_per_kg_per_hour": 7.0, "primary_muscle": "Back", "secondary_muscles": [ "Cardio", "Legs", "Biceps", "Abs / Core" ], "typical_sets_reps": "10-20 minut kontinuiranega dela", "execution_tips": [ "Begin the movement with the legs, then lean the torso back, and only then pull with the arms.", "Keep the spine neutral at all times; do not round the lower back.", "On the return, extend the arms first, then lean the torso forward, and only then bend the legs." ], "id": "gym_rowing_machine_normal_speed", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S5", "calves": "S4", "legs_quads": "S7", "glutes": "S6", "legs_hamstrings": "S7", "stretching": "S3", "back": "P10", "biceps": "S6", "cardio": "P9", "forearms_(front)": "S6" } }, { "name": "hack_squat_machine", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A squat performed on a hack squat machine with the back supported at an angle. It targets the quadriceps intensely while the machine guides the movement for safety.", "execution_tips": [ "Position the feet shoulder-width apart on the platform.", "Lower until the thighs are at least parallel to the platform.", "Drive through the heels and keep the knees tracking over the toes." ], "id": "hack_squat_machine", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "half_burpees", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 9.0, "description": "A burpee variation that omits the jump at the top, making it lower impact. It still builds total-body strength and elevates the heart rate, but is gentler on the joints.", "execution_tips": [ "From standing, squat down and place hands on the floor.", "Jump the feet back to a plank, then jump them forward again.", "Stand back up — omit the push-up and the jump for a lower-impact version." ], "id": "half_burpees", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "half_lotus", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A seated yoga-inspired stretch bringing one foot to rest on the opposite thigh. It improves hip external rotation, flexibility, and prepares the body for deeper mobility work.", "execution_tips": [ "Sit tall and place one foot on the opposite thigh as high as comfortable.", "Gently press the knee toward the floor — do not force it.", "Hold the position and breathe deeply, switching sides after 30–60 seconds." ], "id": "half_lotus", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "hanging_knee_raises", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A hanging exercise where the knees are pulled toward the chest. It targets the lower abdominal muscles and hip flexors while also building grip strength.", "execution_tips": [ "Hang from a bar with a shoulder-width grip.", "Pull the knees toward the chest using abdominal contraction — not hip swing.", "Lower the legs slowly under control to avoid swinging." ], "id": "hanging_knee_raises", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "hanging_leg_raises", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "description": "Hanging leg raises are one of the most effective exercises for the lower abdominal muscles. They also require a strong grip and shoulder stability to prevent body swinging.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Forearms (Front)", "Shoulders" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "Raise the legs above hip height for full abdominal muscle activation.", "The lowering phase should be slow and without body swinging.", "If straight legs are too difficult, start with bent knees (hanging knee raises)." ], "id": "hanging_leg_raises", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S6", "calves": "T2", "legs_quads": "S5", "legs_hamstrings": "S3", "stretching": "S4", "back": "S4", "biceps": "S4", "cardio": "S3", "forearms_(front)": "S7" } }, { "name": "hanging_oblique_crunches", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "A hanging exercise where the knees are pulled diagonally toward one elbow at a time. It powerfully targets the oblique muscles while building grip strength and core endurance.", "execution_tips": [ "Hang from a bar and pull the knees diagonally toward one elbow.", "Rotate from the trunk — the movement should come from the obliques.", "Alternate sides in a controlled, even rhythm." ], "id": "hanging_oblique_crunches", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S3", "calves": "T2" }, "primary_muscle": "Abs / Core", "secondary_muscles": [] }, { "name": "headstand", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "An inverted gymnastics hold balancing on the top of the head with the body vertical. It develops shoulder and core strength, improves balance, and builds body awareness.", "execution_tips": [ "Build up gradually: start with a supported headstand against a wall.", "Distribute weight evenly through the forearms and the top of the head.", "Engage the core and press through the arms to reduce pressure on the neck." ], "id": "headstand", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "heel_touches", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A lying abdominal exercise reaching alternately toward each heel. It targets the obliques and upper abs with a simple, controlled side-to-side movement.", "execution_tips": [ "Lie on your back with knees bent and feet flat on the floor.", "Reach alternately toward each heel by side-bending the torso.", "Keep the shoulder blades slightly raised from the floor throughout." ], "id": "heel_touches", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "hollow_hold", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "description": "A fundamental core stability exercise used in gymnastics. Key for learning the neutral spine position under load and preventing anterior pelvic tilt.", "notes": null, "calories_per_kg_per_hour": 4.0, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Legs – Quads" ], "typical_sets_reps": "3x30-60 seconds", "execution_tips": [ "The lower back (lumbar region) must be in contact with the floor at all times.", "Raise the shoulders and legs just enough to create a boat shape.", "Squeeze the glutes and legs together for maximum stability." ], "id": "hollow_hold", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S4", "calves": "T2", "legs_quads": "S4", "glutes": "S3", "back": "S3" } }, { "name": "inverted_rows_on_smith_machine", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A horizontal pulling exercise with the body underneath a Smith machine bar. It trains the upper back, biceps, and rear deltoids in a row pattern, and the difficulty adjusts with body angle.", "execution_tips": [ "Set the bar at a height that challenges you — lower means harder.", "Pull the chest to the bar by squeezing the shoulder blades together.", "Keep the body in a straight plank position throughout the pull." ], "id": "inverted_rows_on_smith_machine", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "jogging", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A moderate-pace running exercise that improves cardiovascular fitness and burns calories. It is gentler on the joints than sprinting and suitable for sustained aerobic conditioning.", "execution_tips": [ "Maintain a comfortable pace where you can hold a conversation.", "Land on the midfoot rather than the heel to reduce impact.", "Keep the shoulders relaxed and arms swinging naturally at about 90 degrees." ], "id": "jogging", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "jump_rope_alternating_foot", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 9.0, "description": "A jump rope technique alternating which foot lands with each rope rotation. It improves coordination, footwork, and cardiovascular endurance with a rhythmic, low-impact pattern.", "execution_tips": [ "Land on the ball of one foot as the rope passes, then switch.", "Keep the steps small and the body relaxed.", "Build up the pace gradually as the rhythm becomes natural." ], "id": "jump_rope_alternating_foot", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "jump_rope_basic_jump", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "description": "Basic jump rope is a top exercise for coordination, endurance, and calf strengthening. Great as a warm-up or as an intense cardio insert.", "notes": null, "calories_per_kg_per_hour": 10.0, "primary_muscle": "Cardio", "secondary_muscles": [ "Calves", "Shoulders", "Abs / Core" ], "typical_sets_reps": "5-10 minut", "execution_tips": [ "Jump on the balls of your feet; the heels should barely touch the ground.", "Rotate the rope with the wrists, not the whole arms.", "Keep the knees soft to cushion the landings." ], "id": "jump_rope_basic_jump", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S5", "calves": "P10", "triceps": "S3", "legs_quads": "S6", "glutes": "S5", "legs_hamstrings": "S4", "back": "S4", "cardio": "P10", "forearms_(front)": "S6" } }, { "name": "jump_rope_double_bounce", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 9.0, "description": "A jump rope variation taking two small hops per rope rotation. The double bounce slows the rhythm and is ideal for beginners learning timing and coordination.", "execution_tips": [ "Take two small hops per rope rotation.", "Keep the body relaxed and use small wrist circles to control the rope.", "This is a good technique for beginners to master timing and rhythm." ], "id": "jump_rope_double_bounce", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "jump_rope_face_pull", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 9.0, "description": "A creative combination movement simulating a face pull motion with resistance bands while performing jumping jacks or other cardio. It builds shoulder health and cardio simultaneously.", "execution_tips": [ "Anchor the band at face height and pull the handles toward the face.", "Lead with the elbows — they should finish higher than the wrists.", "Squeeze the rear deltoids and external rotators at the end of the pull." ], "id": "jump_rope_face_pull", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "jump_rope_row", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 9.0, "description": "A rowing movement performed with a jump rope as resistance. It targets the upper back and biceps while the rope provides accommodating resistance through the pulling range.", "execution_tips": [ "Anchor the rope at a low point and pull both handles toward the lower ribs.", "Keep the elbows close to the body and the back flat.", "Squeeze the shoulder blades together at the end of each pull." ], "id": "jump_rope_row", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "jump_squats_bodyweight", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "description": "An explosive plyometric exercise combining squat strength with a vertical jump. The primary load is on the quads, while the cardiovascular system works at high intensity.", "notes": null, "calories_per_kg_per_hour": 9.0, "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Cardio", "Glutes", "Calves" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Land softly on the balls of the feet and immediately transition into the next squat.", "Keep the back straight and the chest open.", "Swing the arms upward for greater push-off explosiveness." ], "id": "jump_squats_bodyweight", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S3", "calves": "S8", "legs_quads": "P10", "glutes": "S8", "legs_hamstrings": "S6", "stretching": "S4", "back": "S5", "cardio": "P9" } }, { "name": "jumping_jack", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "description": "A classic aerobic exercise for full-body warm-up. Improves coordination and rhythmic endurance while also activating the shoulder girdle and calves.", "notes": null, "calories_per_kg_per_hour": 8.0, "primary_muscle": "Cardio", "secondary_muscles": [ "Calves", "Shoulders" ], "typical_sets_reps": "3x45-60 seconds", "execution_tips": [ "Jump lightly on the toes.", "The hands should lightly clap above the head.", "Maintain an even breathing rhythm." ], "id": "jumping_jack", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S6", "calves": "S8", "legs_quads": "S5", "glutes": "S5", "legs_hamstrings": "S4", "stretching": "S3", "back": "S4", "cardio": "P10" } }, { "name": "jumping_lunge", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 9.0, "description": "An explosive lunge variation where you jump and switch legs mid-air. It builds lower body power, cardiovascular fitness, and unilateral leg strength simultaneously.", "execution_tips": [ "Drop into a lunge, then jump and switch legs mid-air.", "Land softly with the opposite foot forward and immediately sink into the next lunge.", "Use the arms for balance and to generate upward momentum." ], "id": "jumping_lunge", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "jumping_pistol_squat", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 9.0, "description": "An explosive single-leg squat with a jump at the top. It demands exceptional strength, balance, and power from the quads, glutes, and calves of a single leg.", "execution_tips": [ "Lower slowly on one leg into a full pistol squat.", "Explode upward from the bottom and fully extend the standing leg.", "Land softly on the same foot and immediately control the descent into the next rep." ], "id": "jumping_pistol_squat", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "kettlebell_alternating_renegade_row", "difficulty": 7, "category": "strength", "equipment": [ "weights" ], "description": "A complex exercise combining plank stability with single-arm rowing. Requires exceptional core strength to prevent hip rotation when lifting the kettlebell.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Back", "secondary_muscles": [ "Abs / Core", "Shoulders", "Forearms (Front)" ], "typical_sets_reps": "3x12-16", "execution_tips": [ "Keep the hips parallel to the floor throughout the movement.", "Place the feet wider for better stability.", "Pull the elbow high along the body." ], "id": "kettlebell_alternating_renegade_row", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S8", "calves": "T2", "chest": "S4", "triceps": "S5", "glutes": "S6", "back": "P9", "biceps": "S6", "cardio": "S5", "forearms_(front)": "S7" } }, { "name": "kettlebell_bulgarian_split_squat_right", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A Bulgarian split squat holding a kettlebell with the right leg forward. The kettlebell adds load while the elevated rear foot maximizes the stretch and activation of the working leg.", "execution_tips": [ "Elevate the left foot on a bench behind you.", "Keep the right knee tracking over the toes throughout the descent.", "Drive powerfully through the right heel to return to standing." ], "id": "kettlebell_bulgarian_split_squat_right", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "kettlebell_calf_raise", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A calf raise holding a kettlebell for added resistance. The extra load increases the strength demand on the gastrocnemius and soleus for greater calf development.", "execution_tips": [ "Hold the kettlebell at the side or in a goblet position.", "Perform on a step edge for a full range of motion.", "Squeeze the calf at the top and lower the heel fully below the step." ], "id": "kettlebell_calf_raise", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "kettlebell_concentration_curl", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A bicep curl with a kettlebell performed with the elbow braced against the inner thigh. Full isolation of the bicep eliminates any body movement for a strict, focused contraction.", "execution_tips": [ "Brace the upper arm against the inner thigh to lock the elbow in place.", "Curl through the full range without moving the upper arm.", "Squeeze hard at the top and lower slowly." ], "id": "kettlebell_concentration_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "kettlebell_curl", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A standard bicep curl performed with a kettlebell. The offset center of gravity of the kettlebell adds a unique rotational challenge to the wrist and forearm.", "execution_tips": [ "Hold the kettlebell handle with a firm grip.", "The offset weight will naturally challenge wrist stability — keep the wrist straight.", "Curl through the full range and lower with control." ], "id": "kettlebell_curl", "muscle_intensity": { "biceps": "P9", "forearms_(front)": "S4" }, "primary_muscle": "Biceps", "secondary_muscles": [] }, { "name": "kettlebell_front_raise", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A front deltoid raise performed with a kettlebell. The handle position of the kettlebell allows a natural wrist rotation during the lift for a slightly different stimulus than dumbbells.", "execution_tips": [ "Hold the kettlebell handle and raise to shoulder height or slightly above.", "Keep a slight bend in the elbow and avoid using hip momentum.", "Lower with control — do not let the kettlebell drop." ], "id": "kettlebell_front_raise", "muscle_intensity": { "shoulders": "P8", "triceps": "S3" }, "primary_muscle": "Shoulders", "secondary_muscles": [] }, { "name": "kettlebell_glute_bridge", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A glute bridge performed with a kettlebell placed on the hips. The added weight increases the load on the glutes and hamstrings for greater strength and hypertrophy.", "execution_tips": [ "Place the kettlebell upright on the hips and hold it securely.", "Drive through the heels and squeeze the glutes at the top.", "Keep the chin tucked and the lower back neutral — do not hyperextend." ], "id": "kettlebell_glute_bridge", "muscle_intensity": { "other": "P5" }, "primary_muscle": "Other", "secondary_muscles": [] }, { "name": "kettlebell_gorilla_row", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A bilateral kettlebell row performed in a wide stance with two kettlebells on the floor. You alternate rowing each kettlebell while the other rests, combining back strength with core anti-rotation stability.", "execution_tips": [ "Stand in a wide sumo stance with two kettlebells between the feet.", "Row one kettlebell while the other rests on the floor.", "Keep the hips stable — do not rotate or rise during the row." ], "id": "kettlebell_gorilla_row", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "kettlebell_pullover", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A pullover movement performed with a kettlebell, lying on a bench or the floor. It stretches and strengthens the chest, lats, and serratus anterior through a long arc of motion.", "execution_tips": [ "Hold one end of the kettlebell with both hands and lie on a bench.", "Lower the kettlebell behind the head in a controlled arc.", "Pull back up using the chest and lat muscles — keep a slight elbow bend." ], "id": "kettlebell_pullover", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "kettlebell_row", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A single-arm or bilateral row with a kettlebell targeting the latissimus dorsi, rhomboids, and biceps. The kettlebell's offset handle provides a unique grip challenge compared to dumbbells.", "execution_tips": [ "Brace the non-working hand on a bench or the knee for support.", "Pull the kettlebell toward the hip — not the chest.", "Squeeze the shoulder blade in at the top and lower with control." ], "id": "kettlebell_row", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "kettlebell_split_squat", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A stationary split squat holding a kettlebell. The offset weight distribution of the kettlebell adds a stability challenge to the wrists and core during the movement.", "execution_tips": [ "Hold the kettlebell in a goblet, rack, or suitcase position.", "Keep the front knee tracking over the toes throughout.", "Lower in a controlled manner and drive through the front heel to stand." ], "id": "kettlebell_split_squat", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "kettlebell_squats", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A squat holding one or two kettlebells, typically in a goblet or racked position. The weight placement encourages an upright torso and deep squat depth.", "execution_tips": [ "Hold the kettlebell in a goblet position for the most upright squat.", "Keep the elbows inside the knees at the bottom to push them apart.", "Drive through the heels and stand tall at the top." ], "id": "kettlebell_squats", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "kettlebell_sumo_deadlift", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A wide-stance deadlift with a kettlebell. The sumo position targets the inner thighs and glutes more than a conventional stance and allows a more upright torso.", "execution_tips": [ "Stand in a wide stance with toes pointing outward 30–45 degrees.", "Grip the kettlebell handle with both hands and keep the chest up.", "Drive the hips forward to stand — do not pull with the back." ], "id": "kettlebell_sumo_deadlift", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "kettlebell_sumo_squat", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A sumo-stance squat holding a kettlebell between the legs. The wide stance and external hip rotation place greater emphasis on the inner thighs and glutes.", "execution_tips": [ "Stand wide with the kettlebell hanging between the legs.", "Sit the hips back and down between the heels.", "Keep the chest tall and the knees tracking out over the toes." ], "id": "kettlebell_sumo_squat", "muscle_intensity": { "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S3" }, "primary_muscle": "Quadriceps", "secondary_muscles": [] }, { "name": "kettlebell_swing", "difficulty": 2, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "The foundational kettlebell exercise using explosive hip hinging to swing the bell from between the legs to chest height. It develops posterior chain power, cardiovascular fitness, and grip strength.", "execution_tips": [ "Initiate the movement with a hip hinge — not a squat.", "Drive the hips forward explosively to propel the kettlebell upward.", "Let the kettlebell float to chest height, then hinge back as it descends." ], "id": "kettlebell_swing", "muscle_intensity": { "stretching": "P7" }, "primary_muscle": "Stretching", "secondary_muscles": [] }, { "name": "kipping_handstand_push-up", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A handstand push-up using a kipping momentum assist from the legs to help complete the pressing motion. It allows higher volume overhead pressing and is used in CrossFit for shoulder and tricep development.", "execution_tips": [ "Build a strong strict handstand push-up before learning the kip.", "Generate the kip by driving the knees toward the chest, then extending.", "Stay close to the wall and keep the core tight throughout." ], "id": "kipping_handstand_push_up", "muscle_intensity": { "shoulders": "S3", "chest": "P8", "triceps": "S5" }, "primary_muscle": "Chest", "secondary_muscles": [] }, { "name": "kipping_pull_up", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A pull-up using a dynamic kipping motion to generate momentum and assist the pull. It allows higher repetition output and is a core movement in CrossFit, training the back and biceps.", "execution_tips": [ "Generate the kipping swing from the shoulders — not the hips.", "Pull explosively at the peak of the forward swing.", "Keep the movement rhythmic and controlled — do not thrash." ], "id": "kipping_pull_up", "muscle_intensity": { "glutes": "T2", "back": "P8", "biceps": "S4" }, "primary_muscle": "Back", "secondary_muscles": [] }, { "name": "l_sit_hold", "difficulty": 8, "category": "strength", "equipment": [ "bodyweight" ], "description": "An isometric exercise requiring enormous abdominal, hip flexor, and tricep strength to hold the body above the ground. It is the foundation for advanced gymnastics elements.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Triceps", "Legs – Quads", "Shoulders" ], "typical_sets_reps": "3x15-30 seconds", "execution_tips": [ "Push the shoulders down and away from the ears.", "Keep the legs fully extended and active.", "If the floor is too challenging, perform the exercise on parallettes or a parallel ladder." ], "id": "l_sit_hold", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S7", "chest": "S4", "triceps": "S8", "legs_quads": "S8", "stretching": "S5", "back": "S5", "forearms_(front)": "S6" } }, { "name": "leg_raises_(straight_legs)", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "description": "Straight-leg raises lying down are one of the best isolation exercises for the lower abdominal muscles. Key is controlling the lowering phase for maximum tension.", "notes": null, "calories_per_kg_per_hour": 5.0, "primary_muscle": "Abs / Core", "secondary_muscles": [ "Legs – Quads" ], "typical_sets_reps": "3x15-20", "execution_tips": [ "The lower back must remain in contact with the ground at all times.", "Do not lower the legs fully to the floor to maintain constant core tension.", "Place the hands under the glutes if you feel pressure in the lower back." ], "id": "leg_raises_straight_legs", "muscle_intensity": { "abs_/_core": "P10", "legs_quads": "S6", "legs_hamstrings": "S3", "stretching": "S4", "back": "S4" } }, { "name": "lying_leg_raise", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.0, "description": "The lying leg raise is a classic exercise for strengthening the lower abdominal muscles and core stabilization. Lying on your back, you raise your legs in a controlled manner, requiring strong core activation. Perfect for a sculpted abdomen and better posture.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Hip Flexors", "Legs – Quads" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Keep the lower back in contact with the floor at all times.", "Lower the legs slowly and in a controlled manner without touching the floor." ], "id": "lying_leg_raise", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "T2", "legs_quads": "S4" } }, { "name": "middle_crunches", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.5, "description": "A basic trunk curl that focuses on the upper and middle portion of the rectus abdominis. The exercise is safe, effective, and suitable for all fitness levels. The key to success is a short but intense muscle squeeze.", "primary_muscle": "Abs / Core", "secondary_muscles": [], "typical_sets_reps": "3x15-20", "execution_tips": [ "Raise only the shoulder blades off the floor, not the entire back.", "Direct your gaze toward the ceiling so as not to strain the neck." ], "id": "middle_crunches", "muscle_intensity": { "abs_/_core": "P8" } }, { "name": "military_press_bodyweight", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": "Pike push-up variation.", "calories_per_kg_per_hour": 4.5, "description": "The overhead press with bodyweight is a great exercise for the shoulder girdle and triceps. By raising the hips into an inverted V shape, you simulate a vertical press. It improves upper body strength and shoulder stability.", "primary_muscle": "Shoulders", "secondary_muscles": [ "Triceps", "Chest", "Abs / Core" ], "typical_sets_reps": "3x8-12", "execution_tips": [ "Lower the top of the head in front of the hands to form a triangle.", "Push the elbows backward, not outward." ], "id": "military_press_bodyweight", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "P9", "chest": "S4", "triceps": "P7" } }, { "name": "modified_hindu_push_up", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.5, "description": "A dynamic and fluid exercise combining strength, mobility, and flexibility. The movement mimics 'diving' under a low obstacle, powerfully activating the chest, shoulders, and spine. Great for developing athletic strength.", "primary_muscle": "Chest", "secondary_muscles": [ "Shoulders", "Triceps", "Back" ], "typical_sets_reps": "3x8-10", "execution_tips": [ "Keep the movement fluid — from the pike position, 'dive' forward and then upward.", "At the top position, open the chest and look toward the ceiling." ], "id": "modified_hindu_push_up", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "P8", "chest": "P8", "triceps": "S6", "stretching": "T4", "back": "S3" } }, { "name": "mountain_climbers", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 8.0, "description": "Mountain climbers are an explosive exercise that raises heart rate and burns fat. In a plank position, you alternately pull your knees toward your chest, simulating a fast uphill run. Ideal for metabolic training and a strong core.", "primary_muscle": "Cardio", "secondary_muscles": [ "Abs / Core", "Shoulders", "Legs – Quads" ], "typical_sets_reps": "4x30-45s", "execution_tips": [ "Keep the hips low, in line with the body.", "The hands should be directly under the shoulders for better stability." ], "id": "mountain_climbers", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S5", "triceps": "S3", "legs_quads": "S6", "cardio": "P9" } }, { "name": "multi_hip_abduction", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.0, "description": "Hip abduction is a key exercise for strengthening the smaller glute muscles and pelvic stability. Helps shape the sides of the hips and prevents knee pain. Can be performed standing or lying down.", "primary_muscle": "Glutes", "secondary_muscles": [ "Abs / Core" ], "typical_sets_reps": "3x15-20", "execution_tips": [ "Keep the torso stable; only the leg moves.", "Raise the leg with the foot turned slightly inward for better activation." ], "id": "multi_hip_abduction", "muscle_intensity": { "other": "P8", "abs_/_core": "S3", "glutes": "P8" } }, { "name": "multi_hip_adduction", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.0, "description": "Hip adduction targets the inner thigh muscles (adductors), which are often neglected. The exercise improves leg strength balance and stabilizes the pelvis. Great for toning the thighs.", "primary_muscle": "Other", "secondary_muscles": [ "Abs / Core" ], "typical_sets_reps": "3x15-20", "execution_tips": [ "Perform the movement in a controlled manner and avoid jerky movements.", "Maintain a neutral spine throughout the exercise." ], "id": "multi_hip_adduction", "muscle_intensity": { "other": "P8", "abs_/_core": "S3" } }, { "name": "normal_push-up", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "The push-up is the gold standard for upper body strength. It strengthens the chest, shoulders, triceps, and stabilizes the entire core in one movement. A versatile exercise you can do anywhere.", "primary_muscle": "Chest", "secondary_muscles": [ "Triceps", "Shoulders", "Abs / Core" ], "typical_sets_reps": "3x10-15", "execution_tips": [ "The body should form a straight line from head to heels.", "Elbows should be at a 45-degree angle to the torso." ], "id": "normal_push_up", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S5", "chest": "P9", "triceps": "S7" } }, { "name": "oblique_crunch", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.5, "description": "An exercise for the lateral abdominal muscles that helps shape the waist and rotational strength. By rotating the trunk, you activate the oblique muscles, which improves core stability. A simple yet effective way to a functional abdomen.", "primary_muscle": "Abs / Core", "secondary_muscles": [], "typical_sets_reps": "3x15 per side", "execution_tips": [ "Focus on bringing the shoulder toward the opposite hip, not just the elbow toward the knee.", "Exhale when squeezing the muscles." ], "id": "oblique_crunch", "muscle_intensity": { "abs_/_core": "P9" } }, { "name": "one_arm_reverse_dumbbell_fly", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": "Izvaja se za zadnjo ramo, ne prsi.", "calories_per_kg_per_hour": 3.5, "description": "The one-arm reverse dumbbell fly in a bent-over position isolates the rear deltoids and upper back. An excellent exercise for improving posture and balanced shoulder development. Unilateral execution also provides additional core stability.", "primary_muscle": "Shoulders", "secondary_muscles": [ "Back", "Abs / Core" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Raise the weight by driving the elbow, not by swinging the body.", "Keep the back flat and parallel to the floor." ], "id": "one_arm_reverse_dumbbell_fly", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "P9", "back": "S7" } }, { "name": "overhead_extension_resistance_band_both_arms", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 3.5, "description": "The overhead tricep extension allows maximum stretch of the long head of the tricep. Using a resistance band ensures constant tension throughout the full range of motion. Ideal for firm and defined arms.", "primary_muscle": "Triceps", "secondary_muscles": [ "Shoulders", "Abs / Core" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Keep the elbows as close to the ears as possible and do not flare them outward.", "Fully extend the arms at the top for maximum contraction." ], "id": "overhead_extension_resistance_band_both_arms", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S4", "triceps": "P10" } }, { "name": "pike_push_up", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "The pike push-up is an advanced push-up variation that shifts the weight onto the shoulders. By raising the hips, you create an angle that simulates an overhead press. A key exercise for those who want strong and wide shoulders.", "primary_muscle": "Shoulders", "secondary_muscles": [ "Triceps", "Chest" ], "typical_sets_reps": "3x8-12", "execution_tips": [ "Make sure the hips are high and the legs are as straight as possible.", "Lower the head in front of the hands to maintain the natural shoulder mechanics." ], "id": "pike_push_up", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "P9", "chest": "S4", "triceps": "S7", "stretching": "T3" } }, { "name": "plank_cross_knee_drive", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A dynamic plank with diagonal knee drives powerfully activates the oblique abdominal muscles. The exercise improves core stability while also raising the heart rate. Great for developing functional core strength.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Cardio" ], "typical_sets_reps": "3x45s", "execution_tips": [ "Try to reach the opposite elbow with the knee.", "Do not allow the hips to drop during the movement." ], "id": "plank_cross_knee_drive", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S5", "triceps": "S4", "legs_quads": "S3", "cardio": "S5" } }, { "name": "plank_jack", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 7.5, "description": "Plank jacks combine the stability of a plank with the explosiveness of jumps. By spreading and closing the legs in a plank position, you heavily load the core and lower body. An excellent choice for burning calories.", "primary_muscle": "Cardio", "secondary_muscles": [ "Abs / Core", "Glutes", "Shoulders" ], "typical_sets_reps": "3x30-45s", "execution_tips": [ "Keep the torso as still as possible; only the legs move.", "Land softly on the balls of the feet." ], "id": "plank_jack", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S6", "calves": "S3", "legs_quads": "S4", "glutes": "S5", "cardio": "P8" } }, { "name": "plank_knee_tucks", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "Knee tucks in a plank are an intense exercise for the lower abdomen and shoulder stabilizers. Controlled knee movements toward the chest increase tension in the core. Helps improve coordination and core strength.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Legs – Quads" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Pull the knees as deep under the chest as possible.", "Perform the exercise slowly to eliminate momentum." ], "id": "plank_knee_tucks", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S5", "legs_quads": "S4", "cardio": "S5" } }, { "name": "plank_lunges", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.0, "description": "Plank lunges are a hybrid exercise combining upper body stability with leg strength and hip mobility. Stepping a foot next to the hand opens the hips and powerfully activates the legs. Great for agility and hip opening.", "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Abs / Core", "Glutes", "Shoulders" ], "typical_sets_reps": "3x10 per side", "execution_tips": [ "Try to place the foot completely beside the hand.", "Keep the hips low to feel the stretch in the rear leg." ], "id": "plank_lunges", "muscle_intensity": { "abs_/_core": "P8", "shoulders": "S5", "calves": "T2", "legs_quads": "P9", "glutes": "S7", "legs_hamstrings": "S5", "stretching": "T4", "cardio": "S6" } }, { "name": "plank_on_elbows", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.5, "description": "The classic elbow plank is the foundation of every core workout. Maintaining a straight body line strengthens the deep abdominal muscles and spinal stabilizers. Simple but brutally effective for muscular endurance.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Back", "Glutes" ], "typical_sets_reps": "3x45-60s", "execution_tips": [ "Squeeze the glutes and push the navel toward the spine.", "Do not allow the head to hang; the neck should be in line with the spine." ], "id": "plank_on_elbows", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S6", "legs_quads": "S4", "glutes": "S5", "back": "S5" } }, { "name": "plank_reach_through", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "The reach-through plank adds an element of rotation and single-arm stabilization. It powerfully targets the oblique abdominal muscles and increases thoracic spine mobility. A challenge for your balance and shoulder strength.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Back" ], "typical_sets_reps": "3x10 per side", "execution_tips": [ "Reach the arm as far as possible under the opposite side of the body.", "Keep the hips as stable as possible, facing toward the floor." ], "id": "plank_reach_through", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S7", "triceps": "S4", "stretching": "T3", "back": "S6" } }, { "name": "plank_shoulder_taps", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "Shoulder taps in a plank are a top exercise for anti-rotational core strength. When you lift one hand, the core must prevent hip rotation, activating the stabilizers. Strengthens the shoulders and teaches full-body control.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Triceps" ], "typical_sets_reps": "3x20 touches", "execution_tips": [ "Spread the feet slightly wider for better stability.", "The hips must not sway left and right; freeze them in space." ], "id": "plank_shoulder_taps", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S8", "triceps": "S5", "legs_quads": "S3", "glutes": "S4", "cardio": "S4" } }, { "name": "plate_front_raise", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 3.5, "description": "The plate front raise is an isolation exercise for the front deltoids. The movement is controlled and goes to eye level, providing a constant burning sensation in the shoulders. Great for finishing a shoulder workout.", "primary_muscle": "Shoulders", "secondary_muscles": [ "Chest", "Abs / Core", "Forearms (Front)" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Do not use body momentum; keep the torso still.", "The arms should be almost fully extended but not locked at the elbows." ], "id": "plate_front_raise", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "P9", "chest": "S4", "back": "S3", "forearms_(front)": "S4" } }, { "name": "pull_up_normal_grip", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.0, "description": "The standard-grip pull-up is the royal exercise for back muscles and biceps. Builds a strong, wide back and develops exceptional grip strength. An exercise that separates serious athletes from beginners.", "primary_muscle": "Back", "secondary_muscles": [ "Biceps", "Shoulders", "Abs / Core" ], "typical_sets_reps": "3x Max", "execution_tips": [ "Pull yourself up until the chin is above the bar and lower yourself in a controlled manner.", "Squeeze the shoulder blades together and downward before beginning the pull." ], "id": "pull_up_normal_grip", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S6", "stretching": "T4", "back": "P10", "biceps": "S8", "forearms_(front)": "S6" } }, { "name": "pull_up_wide_grip", "difficulty": 8, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.5, "description": "The wide-grip pull-up maximally focuses on the latissimus dorsi, creating the characteristic V-shape of the body. A wider grip reduces the biceps contribution and forces the back to work harder. The ultimate upper body strength challenge.", "primary_muscle": "Back", "secondary_muscles": [ "Shoulders", "Biceps", "Abs / Core" ], "typical_sets_reps": "3x6-10", "execution_tips": [ "The grip should be wider than the shoulders, but still comfortable for the wrists.", "Focus on pulling the elbows toward the hips." ], "id": "pull_up_wide_grip", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S7", "stretching": "T4", "back": "P10", "biceps": "S6", "forearms_(front)": "S6" } }, { "name": "push_up_and_rotation", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.5, "description": "A dynamic push-up variation combining upper body strength with core stability. After each rep, you open to the side, improving spinal mobility and engaging the oblique abdominal muscles.", "primary_muscle": "Chest", "secondary_muscles": [ "Shoulders", "Triceps", "Abs / Core" ], "typical_sets_reps": "3x10-14", "execution_tips": [ "Follow the hand with your gaze during the rotation.", "Maintain a straight body line without dropping the hips.", "Keep the movement fluid and controlled." ], "id": "push_up_and_rotation", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S5", "chest": "P8", "triceps": "S5", "cardio": "T2" } }, { "name": "push_up_plus", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.0, "description": "A specialized exercise for strengthening the serratus anterior, which is key for shoulder health. At the top of the push-up, push the shoulder blades as far apart as possible without bending the elbows.", "primary_muscle": "Shoulders", "secondary_muscles": [ "Back", "Chest", "Abs / Core" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "The elbows must remain fully extended throughout the entire movement.", "Focus on moving the shoulder blades away from the spine.", "Perform the exercise slowly for maximum activation." ], "id": "push_up_plus", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "P7", "chest": "S4", "triceps": "S3", "back": "S5" } }, { "name": "push_ups_bodyweight", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A classic that never disappoints for building chest muscles and strong arms. Push-ups strengthen the entire front of the torso and shoulder stabilizers in a single movement.", "primary_muscle": "Chest", "secondary_muscles": [ "Triceps", "Shoulders", "Abs / Core" ], "typical_sets_reps": "3x10-20", "execution_tips": [ "Place the hands just below the shoulders.", "The body should form a straight line from head to heels.", "Lower until the chest almost touches the floor." ], "id": "push_ups_bodyweight", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S5", "chest": "P9", "triceps": "S6" } }, { "name": "raised_leg_crunch", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.0, "description": "An isolation exercise for the abdominal muscles where raised legs eliminate hip flexor assistance. This forces your abdominal muscles to do all the heavy lifting during the trunk curl.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Legs – Quads" ], "typical_sets_reps": "3x15-25", "execution_tips": [ "Keep the lower back in contact with the floor at all times.", "Hold the legs at a 90-degree angle.", "Exhale with each raise and squeeze the abs." ], "id": "raised_leg_crunch", "muscle_intensity": { "abs_/_core": "P9", "legs_quads": "S3" } }, { "name": "ring_dips", "difficulty": 8, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.5, "description": "A top exercise for upper body strength that requires exceptional control due to the instability of the rings. In addition to the chest and triceps, you will feel muscles you didn't know existed.", "primary_muscle": "Chest", "secondary_muscles": [ "Triceps", "Shoulders", "Abs / Core" ], "typical_sets_reps": "4x6-10", "execution_tips": [ "Keep the rings as close to the body as possible.", "At the top position, fully extend the arms and turn the palms outward.", "If you are shaking too much, first strengthen the static hold." ], "id": "ring_dips", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S7", "chest": "P9", "triceps": "P8", "back": "S3" } }, { "name": "romanian_deadlift_barbell", "difficulty": 7, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 6.0, "description": "The royal exercise for the body's posterior chain, targeting the hamstrings and glutes. Key to controlled hip hinging for strength development and injury prevention.", "primary_muscle": "Legs – Hamstrings", "secondary_muscles": [ "Glutes", "Back", "Abs / Core" ], "typical_sets_reps": "4x8-12", "execution_tips": [ "Keep the bar as close to the legs as possible throughout the movement.", "Push the hips as far back as possible until you feel the stretch.", "The spine must remain in a neutral position." ], "id": "romanian_deadlift_barbell", "muscle_intensity": { "abs_/_core": "S4", "glutes": "S8", "legs_hamstrings": "P10", "back": "S7", "forearms_(front)": "S4" } }, { "name": "running", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": "Running is categorized as cardio in most contexts, adjusted intensity.", "calories_per_kg_per_hour": 10.0, "description": "The most natural form of movement for improving cardiovascular endurance and burning calories. Running activates the whole body, strengthens the heart, and improves overall well-being.", "primary_muscle": "Cardio", "secondary_muscles": [ "Legs – Quads", "Calves", "Glutes" ], "typical_sets_reps": "1x20-60 min", "execution_tips": [ "Maintain an upright posture and relaxed shoulders.", "Land on the midfoot, not the heel.", "Gradually increase intensity and distance." ], "id": "running", "muscle_intensity": { "abs_/_core": "S3", "calves": "P7", "legs_quads": "P8", "glutes": "S6", "legs_hamstrings": "S6", "cardio": "P10" } }, { "name": "russian_twist", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "A dynamic rotational exercise focusing on the oblique abdominal muscles. By creating stability during rotation, you will build a strong and defined midsection.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Back", "Legs – Quads" ], "typical_sets_reps": "3x20-40 reps", "execution_tips": [ "Keep the legs slightly raised for a greater challenge.", "The rotation should originate from the torso, not just from moving the arms.", "Let the gaze follow the direction of rotation." ], "id": "russian_twist", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S3", "legs_quads": "S3", "back": "S3", "cardio": "T3" } }, { "name": "russian_twist_weighted_ball", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": "Added weight component.", "calories_per_kg_per_hour": 5.5, "description": "An upgrade of the classic Russian twist using a medicine ball or weight. The added resistance increases the load on the abdominal muscles and shoulders, leading to greater strength and endurance.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Back", "Legs – Quads" ], "typical_sets_reps": "3x16-24 reps", "execution_tips": [ "Move the weight in an arc from one hip to the other.", "Keep the back straight and the torso angled at 45 degrees.", "Do not rush; a controlled movement is more important than speed." ], "id": "russian_twist_weighted_ball", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S4", "legs_quads": "S3", "back": "S4", "cardio": "T4" } }, { "name": "scapula_push_up", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.5, "description": "A simple yet extremely effective exercise for scapular stabilization and strengthening the muscles that support the shoulder girdle. Ideal as a warm-up or rehabilitation exercise.", "primary_muscle": "Shoulders", "secondary_muscles": [ "Back", "Abs / Core" ], "typical_sets_reps": "3x10-15", "execution_tips": [ "Movement occurs only in the shoulder blades.", "Keep the arms fully extended at all times.", "Imagine trying to pierce the floor with your chest, then push the hips toward the ceiling." ], "id": "scapula_push_up", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "P7", "chest": "S3", "triceps": "S3", "back": "S6" } }, { "name": "scissors_kick", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A scissors-kick leg exercise that relentlessly targets the lower abdominal muscles and hip flexors. Keeping the legs low above the floor ensures maximum tension.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Legs – Quads", "Legs – Hamstrings" ], "typical_sets_reps": "3x30-45 seconds", "execution_tips": [ "Press the lower back into the floor; if the back rises, raise the legs higher.", "The movements should be short and fast.", "The head can be slightly raised for better core activation." ], "id": "scissors_kick", "muscle_intensity": { "abs_/_core": "P9", "legs_quads": "S5", "legs_hamstrings": "S3", "cardio": "T4" } }, { "name": "shadow_boxing", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 7.0, "description": "Shadow boxing is an excellent way to improve coordination, speed, and cardiovascular endurance. It activates the shoulders and core while relieving stress.", "primary_muscle": "Cardio", "secondary_muscles": [ "Shoulders", "Abs / Core", "Triceps" ], "typical_sets_reps": "3x2-3 min", "execution_tips": [ "Keep soft knees and stay on the toes at all times.", "Punches should originate from the torso, not just the arms.", "Do not fully extend the elbows with force to prevent injury." ], "id": "shadow_boxing", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "P7", "calves": "S4", "chest": "S4", "triceps": "S5", "legs_quads": "S3", "back": "S3", "biceps": "S3", "cardio": "P9" } }, { "name": "shoulder_abduction", "difficulty": 2, "category": "strength", "equipment": [ "bodyweight" ], "notes": "Low difficulty without weights.", "calories_per_kg_per_hour": 2.5, "description": "Lateral arm raises for activating the middle deltoids. The exercise is key for shoulder joint mobility and proper upper body posture.", "primary_muscle": "Shoulders", "secondary_muscles": [ "Back" ], "typical_sets_reps": "3x15-20", "execution_tips": [ "Raise the arms to shoulder height, no higher.", "Keep the shoulders lowered away from the ears.", "Control the movement also when lowering the arms." ], "id": "shoulder_abduction", "muscle_intensity": { "shoulders": "P8", "stretching": "T3", "back": "S4" } }, { "name": "shoulder_circle", "difficulty": 1, "category": "strength", "equipment": [ "bodyweight" ], "notes": "Mainly mobility/warm-up.", "calories_per_kg_per_hour": 2.0, "description": "Shoulder circles are a basic warm-up exercise for releasing tension in the neck and upper back. They increase blood flow to the shoulder joint and prepare the body for effort.", "primary_muscle": "Shoulders", "secondary_muscles": [ "Stretching", "Back" ], "typical_sets_reps": "2x20", "execution_tips": [ "Circles should be as large and slow as possible.", "Perform circles in both directions.", "Breathe deeply while performing." ], "id": "shoulder_circle", "muscle_intensity": { "shoulders": "P9", "stretching": "P8", "back": "S3" } }, { "name": "shoulder_extension", "difficulty": 2, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 2.5, "description": "Pushing the arms backward strengthens the rear deltoids and upper back. This movement helps correct posture in those who spend a lot of time at a computer.", "primary_muscle": "Shoulders", "secondary_muscles": [ "Back", "Triceps" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Lean the body slightly forward or perform the exercise lying face down.", "Squeeze the shoulder blades together when pressing the arms back.", "Maintain a neutral neck position." ], "id": "shoulder_extension", "muscle_intensity": { "shoulders": "P8", "triceps": "S4", "stretching": "T2", "back": "S6" } }, { "name": "side_plank", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.0, "description": "An isometric exercise that builds unbreakable core stability and strengthens the lateral abdominal muscles. The side plank is essential for anyone who wants to protect the spine and improve balance.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Glutes", "Back" ], "typical_sets_reps": "3x30-60 sek per side", "execution_tips": [ "Place the elbow directly below the shoulder.", "Keep the hips high, with the body in a straight line.", "Hold the upper arm on the hip or extend it upward." ], "id": "side_plank", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S6", "legs_quads": "S3", "glutes": "S5", "back": "S4" } }, { "name": "side_plank_oblique_crunch", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "Combines the stability of the side plank with active trunk flexion. Touching the upper elbow to the knee will maximally load the lateral abdominal muscles.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Glutes", "Legs – Quads" ], "typical_sets_reps": "3x10-15 per side", "execution_tips": [ "Keep the movement slow and controlled.", "Do not allow the hips to drop toward the floor during the crunch.", "Exhale when the elbow and knee make contact." ], "id": "side_plank_oblique_crunch", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S7", "legs_quads": "S4", "glutes": "S6", "back": "S4", "cardio": "T3" } }, { "name": "side_plank_with_hip_lift", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "Hip lifts in the side plank add a dynamic component that further loads the oblique abdominal muscles. Great for shaping the waist and strengthening the hips.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Glutes", "Shoulders", "Back" ], "typical_sets_reps": "3x12-15 per side", "execution_tips": [ "Lower the hips just above the floor and then push them as high as possible.", "Keep the torso in the frontal plane (do not lean forward).", "Maintain glute tension throughout the entire exercise." ], "id": "side_plank_with_hip_lift", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S6", "legs_quads": "S3", "glutes": "S6", "back": "S4", "cardio": "T2" } }, { "name": "side_push_up", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": "Mostly targets triceps and chest unilaterally.", "calories_per_kg_per_hour": 5.0, "description": "An unusual yet effective push-up variation performed lying on your side. It mainly targets the triceps and chest muscles on one side of the body, helping to correct muscular imbalances.", "primary_muscle": "Triceps", "secondary_muscles": [ "Chest", "Shoulders", "Abs / Core" ], "typical_sets_reps": "3x8-12 per side", "execution_tips": [ "Hug the lower arm around the waist.", "Place the upper palm on the floor in front of you at shoulder height.", "Push yourself upward using only the strength of the arm on the floor." ], "id": "side_push_up", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S5", "chest": "P8", "triceps": "P9" } }, { "name": "side_to_side_punch", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.0, "description": "Rapid sideward punches activate your cardiovascular system and strengthen the shoulders. Trunk rotation ensures the abdominal muscles are also engaged in the work.", "primary_muscle": "Cardio", "secondary_muscles": [ "Shoulders", "Abs / Core", "Triceps" ], "typical_sets_reps": "3x45-60 sek", "execution_tips": [ "Rotate the feet and hips in the direction of the punch.", "Punches should be fast and precise.", "Quickly return the hands to a defensive position in front of the face after each punch." ], "id": "side_to_side_punch", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "P7", "calves": "S3", "chest": "S3", "triceps": "S5", "legs_quads": "S3", "back": "S3", "cardio": "P8" } }, { "name": "side_to_side_push_up", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.5, "description": "An advanced push-up variation where you alternately shift weight from one side to the other. This creates greater stress on each side of the chest and requires better core stability.", "primary_muscle": "Chest", "secondary_muscles": [ "Shoulders", "Triceps", "Abs / Core" ], "typical_sets_reps": "3x10-16", "execution_tips": [ "Place the hands wider than usual.", "Lower toward one arm while keeping the other almost extended.", "Maintain control in the middle position and do not rush." ], "id": "side_to_side_push_up", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S7", "chest": "P9", "triceps": "S7", "back": "S4", "cardio": "T4" } }, { "name": "single_leg_calf_raise_leg_press_machine", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": "Focused on calves, corrected intensity.", "calories_per_kg_per_hour": 4.0, "description": "An isolation exercise for strong and defined calves on the leg press machine. Unilateral execution allows complete concentration on the muscle and eliminates differences in strength between legs.", "primary_muscle": "Calves", "secondary_muscles": [ "Legs – Quads" ], "typical_sets_reps": "4x12-15", "execution_tips": [ "Use the full range of motion — from deep stretch to full contraction.", "Hold at the top for a second and squeeze the calf muscle.", "Keep the knee slightly bent (not locked) to protect the joint." ], "id": "single_leg_calf_raise_leg_press_machine", "muscle_intensity": { "calves": "P10", "legs_quads": "S3", "stretching": "T4" } }, { "name": "situps", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A classic exercise for strengthening the entire abdominal wall. Controlled trunk raises will increase core stability and hip flexor strength.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Legs – Quads" ], "typical_sets_reps": "3x15-25", "execution_tips": [ "Place the hands behind the head but do not pull it upward.", "Roll up vertebra by vertebra to a seated position.", "Keep the lower back controlled when lowering." ], "id": "situps", "muscle_intensity": { "abs_/_core": "P9", "legs_quads": "S4", "cardio": "T2" } }, { "name": "skipping", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 10.0, "description": "Jump rope skipping is a top cardio exercise for rapid calorie burn. It improves coordination, endurance, and explosive calf strength.", "primary_muscle": "Cardio", "secondary_muscles": [ "Calves", "Legs – Quads", "Abs / Core" ], "typical_sets_reps": "5x1-3 min", "execution_tips": [ "Jump on the balls of your feet and only high enough for the rope to pass underneath.", "The rotation should come from the wrists, not the whole arms.", "Keep soft knees to cushion the impacts." ], "id": "skipping", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S4", "calves": "P9", "legs_quads": "S6", "glutes": "S5", "legs_hamstrings": "S4", "cardio": "P10", "forearms_(front)": "T2" } }, { "name": "smith_machine_bulgarian_split_squat", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.5, "description": "One of the most effective lower body isolation exercises in the stable environment of a Smith machine. Emphasizes quad development and deep glute activation.", "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Legs – Hamstrings", "Abs / Core" ], "typical_sets_reps": "4x8-12 per leg", "execution_tips": [ "Stabilize the rear leg firmly on the bench or roller.", "The front knee should not travel too far past the toes.", "Lower vertically downward until the thigh is parallel to the floor." ], "id": "smith_machine_bulgarian_split_squat", "muscle_intensity": { "abs_/_core": "S4", "calves": "S3", "legs_quads": "P10", "glutes": "S8", "legs_hamstrings": "S6", "stretching": "T2", "cardio": "T3" } }, { "name": "smith_machine_calf_raise", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 3.5, "description": "Precise calf isolation with additional load. The Smith machine guides the weight, allowing maximum focus on calf muscle contraction and stretching.", "primary_muscle": "Calves", "secondary_muscles": [ "Abs / Core" ], "typical_sets_reps": "4x12-20", "execution_tips": [ "Stand on the edge of a step or raised surface for greater range of motion.", "At the top position, strongly squeeze the calves for a second.", "Lower the heel slowly below the level of the surface for a full stretch." ], "id": "smith_machine_calf_raise", "muscle_intensity": { "abs_/_core": "T2", "calves": "P10", "stretching": "T4" } }, { "name": "smith_machine_shoulder_press", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "A safe and controlled overhead press for powerful shoulders. The Smith machine provides a fixed line of movement, reducing the need for stabilization and increasing muscle load.", "primary_muscle": "Shoulders", "secondary_muscles": [ "Triceps", "Chest", "Abs / Core" ], "typical_sets_reps": "4x8-12", "execution_tips": [ "Set the bench almost vertical or sit directly below the bar.", "Do not lower the bar below chin level.", "Keep the elbows slightly forward, not completely to the side." ], "id": "smith_machine_shoulder_press", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "P10", "chest": "S4", "triceps": "S6", "back": "S3" } }, { "name": "spider_curl_barbell", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 3.0, "description": "A bicep isolation exercise that prevents the use of momentum. Lying on an incline bench, you will achieve maximum bicep peak contraction throughout the full range of motion.", "primary_muscle": "Biceps", "secondary_muscles": [ "Forearms (Front)" ], "typical_sets_reps": "3x10-15", "execution_tips": [ "Lean the chest against the incline bench at 45 degrees.", "Let the arms hang freely vertically downward.", "Avoid body swinging when curling the elbows." ], "id": "spider_curl_barbell", "muscle_intensity": { "biceps": "P10", "forearms_(front)": "S5" } }, { "name": "spider_curl_ez_bar", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes":null, "calories_per_kg_per_hour": 3.0, "description": "EZ bar curls on an incline bench for exceptional bicep definition. The curved shape of the bar reduces wrist pressure and allows a more natural grip.", "primary_muscle": "Biceps", "secondary_muscles": [ "Forearms (Front)" ], "typical_sets_reps": "3x10-15", "execution_tips": [ "Use a narrower grip on the EZ bar to emphasize the long head of the bicep.", "Keep the elbows fixed in a vertical line.", "Slowly control the weight back to the starting position." ], "id": "spider_curl_ez_bar", "muscle_intensity": { "biceps": "P10", "forearms_(front)": "S5" } }, { "name": "spider_plank", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.5, "description": "An advanced plank variation that activates the lateral abdominal muscles and hip mobility. By bringing the knee toward the elbow, you will challenge your stability and core strength.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Legs – Quads", "Glutes" ], "typical_sets_reps": "3x12-16 alternating", "execution_tips": [ "Keep the body in a straight line; do not raise the glutes.", "Try to touch the outside of the elbow with the knee.", "Keep the movement slow and without hip rotation." ], "id": "spider_plank", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S6", "chest": "S4", "triceps": "S4", "legs_quads": "S5", "glutes": "S4", "stretching": "T2", "back": "S3", "cardio": "T3" } }, { "name": "star_crunches", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "An explosive core exercise combining stretch and contraction. By touching the opposite hand and foot in the air, you will strengthen both the upper and lower abdominal muscles.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Legs – Quads" ], "typical_sets_reps": "3x12-20", "execution_tips": [ "Start fully stretched on the floor in a star shape.", "Exhale when raising the shoulder blades and leg off the floor.", "Keep the lower back safely in contact with the surface." ], "id": "star_crunches", "muscle_intensity": { "abs_/_core": "P9", "legs_quads": "S4", "stretching": "T2", "cardio": "T2" } }, { "name": "star_jump", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 11.0, "description": "A high-intensity plyometric exercise for the whole body. The star jump will quickly raise your heart rate and build explosive leg strength.", "primary_muscle": "Cardio", "secondary_muscles": [ "Legs – Quads", "Glutes", "Calves", "Abs / Core" ], "typical_sets_reps": "4x30-45 seconds", "execution_tips": [ "Fully extend the arms and legs to the side in the air.", "Land softly with slightly bent knees.", "Start and end in a half-squat position." ], "id": "star_jump", "muscle_intensity": { "abs_/_core": "S6", "shoulders": "S4", "calves": "S7", "legs_quads": "P8", "glutes": "S7", "legs_hamstrings": "S5", "cardio": "P10" } }, { "name": "stepmill_machine_steps", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": "Spada pod kardio opremo.", "calories_per_kg_per_hour": 8.5, "description": "Continuous stair climbing for steel glutes and legs. The machine simulates natural upward movement, which is one of the best ways to shape the lower body.", "primary_muscle": "Glutes", "secondary_muscles": [ "Legs – Quads", "Calves", "Cardio" ], "typical_sets_reps": "1x15-30 min", "execution_tips": [ "Do not lean with your full weight on the handrails.", "Step with the whole foot, not just the toes.", "Maintain an upright posture without excessive forward lean." ], "id": "stepmill_machine_steps", "muscle_intensity": { "abs_/_core": "S3", "calves": "S6", "legs_quads": "P9", "glutes": "P10", "legs_hamstrings": "S6", "cardio": "P9" } }, { "name": "straight_bar_cable_pull_down", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 4.0, "description": "Isolation for the latissimus dorsi with straight arms. An excellent exercise for improving posture and emphasizing the 'V' shape of your back.", "primary_muscle": "Back", "secondary_muscles": [ "Triceps", "Abs / Core" ], "typical_sets_reps": "4x10-15", "execution_tips": [ "Place the hands shoulder-width apart on the bar.", "Pull the bar down to the thighs with minimal elbow bend.", "Strongly squeeze the back muscles at the bottom position." ], "id": "straight_bar_cable_pull_down", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S4", "chest": "T2", "triceps": "S7", "stretching": "T2", "back": "P10" } }, { "name": "superman", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.5, "description": "A strengthening exercise for the lower back and posterior chain. Simultaneously raising your arms and legs while lying down will improve your posture and prevent lower back pain.", "primary_muscle": "Back", "secondary_muscles": [ "Glutes", "Legs – Hamstrings" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Keep the gaze directed at the floor so the neck remains in a neutral position.", "Raise the arms and legs simultaneously and in a controlled manner.", "Do not hold your breath during the raise." ], "id": "superman", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S4", "glutes": "S7", "legs_hamstrings": "S6", "stretching": "T2", "back": "P10" } }, { "name": "superman_holds", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.0, "description": "An isometric challenge for the back muscles and stabilizers. Holding the raised position builds the endurance of the muscles responsible for your upright posture.", "primary_muscle": "Back", "secondary_muscles": [ "Glutes", "Legs – Hamstrings", "Shoulders" ], "typical_sets_reps": "3x20-40 seconds", "execution_tips": [ "Tighten the glutes and abdominal muscles to protect the spine.", "Keep the arms fully extended in front of you.", "Try to raise the chest as high as possible off the surface." ], "id": "superman_holds", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S5", "glutes": "S7", "legs_hamstrings": "S7", "back": "P10" } }, { "name": "superman_pulls", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "A dynamic combination of raises and pulls for superior back strengthening. By pulling the elbows in at the bottom position, you will also activate the muscles around the shoulder blades.", "primary_muscle": "Back", "secondary_muscles": [ "Shoulders", "Glutes", "Biceps" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "When arms and legs are in the air, pull the elbows toward the hips.", "In the pulling position, squeeze the shoulder blades firmly together.", "Slowly extend the arms back before lowering to the floor." ], "id": "superman_pulls", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S6", "glutes": "S7", "legs_hamstrings": "S6", "stretching": "T2", "back": "P10", "biceps": "S4" } }, { "name": "supine_push_up", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": "Vaja za zadnji del telesa (hrbet), ne prsni.", "calories_per_kg_per_hour": 4.0, "description": "A unique back exercise performed lying on the floor. By pressing the elbows into the ground, you raise the upper torso, directly strengthening the muscles between the shoulder blades.", "primary_muscle": "Back", "secondary_muscles": [ "Shoulders", "Abs / Core" ], "typical_sets_reps": "3x8-12", "execution_tips": [ "Lie on your back and bend the elbows at a 90-degree angle at the sides of the body.", "Press the elbows firmly into the floor so that the shoulder blades and upper back rise.", "Do not assist with the head or hips." ], "id": "supine_push_up", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S6", "triceps": "S4", "glutes": "T2", "back": "P10" } }, { "name": "suspension_trainer_with_grips_abdominal_fallout", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": "Potreben TRX ali podobno.", "calories_per_kg_per_hour": 5.0, "description": "An extreme core strength exercise on suspension straps. By leaning forward, you create enormous torque on the abdominal muscles, which must stabilize the entire body.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Triceps", "Chest" ], "typical_sets_reps": "3x8-12", "execution_tips": [ "Start in a nearly vertical position for easier execution.", "Extend the arms forward in an arc while keeping the torso straight.", "If you feel pain in the lower back, shorten the range of motion." ], "id": "suspension_trainer_with_grips_abdominal_fallout", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S7", "chest": "S5", "triceps": "S6", "glutes": "S5", "stretching": "T2", "back": "S4", "forearms_(front)": "T2" } }, { "name": "tricep_extension_machine", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 3.5, "description": "A machine for complete tricep isolation without the need for core stabilization. Allows safe and effective strengthening of the back of the arms through the full range of motion.", "primary_muscle": "Triceps", "secondary_muscles": [ "Forearms (Front)" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Adjust the seat so the elbows are aligned with the machine axis.", "Fully extend the arms and feel the tricep contraction.", "Do not allow the weight stack to touch on the return." ], "id": "tricep_extension_machine", "muscle_intensity": { "abs_/_core": "T2", "shoulders": "S3", "triceps": "P10", "stretching": "T2", "forearms_(front)": "S4" } }, { "name": "tricep_rope_extension_on_crossover_machine", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 3.5, "description": "A popular cable machine exercise for tricep definition. Using a rope allows a greater range of motion at the bottom, leading to better activation of the lateral head of the tricep.", "primary_muscle": "Triceps", "secondary_muscles": [ "Forearms (Front)", "Abs / Core" ], "typical_sets_reps": "4x12-15", "execution_tips": [ "Keep the elbows firmly at the sides of the body and do not move them.", "At the bottom of the movement, spread the rope ends outward.", "Maintain a slight forward torso lean for better stability." ], "id": "tricep_rope_extension_on_crossover_machine", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "S3", "triceps": "P10", "forearms_(front)": "S4" } }, { "name": "triceps_dip_machine", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "A seated simulation of the parallel bar dip. The exercise is ideal for safely adding greater loads in tricep and chest training.", "primary_muscle": "Triceps", "secondary_muscles": [ "Chest", "Shoulders" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "Keep the chest raised and shoulders pushed down.", "Do not fully extend the elbows to the point of 'locking' the joint.", "Control the handle return to prevent a jerky shoulder stretch." ], "id": "triceps_dip_machine", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S5", "chest": "S6", "triceps": "P10", "stretching": "T2", "back": "S3" } }, { "name": "triceps_light_stretch", "difficulty": 2, "category": "strength", "equipment": [ "bodyweight" ], "notes": "Vaja za raztezanje.", "calories_per_kg_per_hour": 2.0, "description": "A relaxation exercise for lengthening the tricep fibers after an intense workout. Increases shoulder joint mobility and reduces muscle tension.", "primary_muscle": "Stretching", "secondary_muscles": [ "Triceps", "Shoulders" ], "typical_sets_reps": "2x30 seconds per side", "execution_tips": [ "Bend the arm behind the head and gently push the elbow downward with the other hand.", "Breathe deeply and freely throughout the stretch.", "Keep the spine neutral; do not arch the lower back." ], "id": "triceps_light_stretch", "muscle_intensity": { "shoulders": "S4", "triceps": "P10", "stretching": "P10", "back": "S3" } }, { "name": "upper_back_stretch", "difficulty": 2, "category": "strength", "equipment": [ "bodyweight" ], "notes": "Vaja za raztezanje.", "calories_per_kg_per_hour": 2.0, "description": "Targeted stretching of the upper back muscles and the area between the shoulder blades. An excellent solution for releasing tension caused by prolonged sitting.", "primary_muscle": "Stretching", "secondary_muscles": [ "Back", "Shoulders" ], "typical_sets_reps": "2x30-45 seconds", "execution_tips": [ "Interlace the fingers in front of you and push the palms away from the chest.", "Gently lower the chin toward the chest for a greater stretch.", "Imagine trying to spread the shoulder blades as far apart as possible." ], "id": "upper_back_stretch", "muscle_intensity": { "shoulders": "S4", "stretching": "P10", "back": "P9" } }, { "name": "upright_row_barbell", "difficulty": 6, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A top exercise for developing the shoulder girdle and upper back. By pulling the weight vertically along the body, you will achieve that powerful shoulder appearance and improved muscle definition.", "primary_muscle": "Shoulders", "secondary_muscles": [ "Back", "Biceps", "Abs / Core" ], "typical_sets_reps": "3x10-12", "execution_tips": [ "Pull the bar as close to the body as possible up to chest level.", "The elbows should always be higher than the wrists in the top position.", "Avoid jerky leg assistance." ], "id": "upright_row_barbell", "muscle_intensity": { "abs_/_core": "S4", "shoulders": "P10", "glutes": "T2", "back": "S8", "biceps": "S5", "forearms_(front)": "S4" } }, { "name": "v_bar_lat_pull_down", "difficulty": 5, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "A narrow-grip exercise that focuses on back depth and bicep strength. The neutral grip allows a more natural wrist position and maximum contraction of the back muscles.", "primary_muscle": "Back", "secondary_muscles": [ "Biceps", "Shoulders", "Forearms (Front)" ], "typical_sets_reps": "4x8-12", "execution_tips": [ "Pull the V-handle to the upper chest.", "Squeeze the shoulder blades together in the bottom phase.", "Keep the torso stable with minimal backward lean." ], "id": "v_bar_lat_pull_down", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "S4", "chest": "T2", "glutes": "T2", "stretching": "T2", "back": "P10", "biceps": "S7", "forearms_(front)": "S5" } }, { "name": "v_crunches", "difficulty": 6, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.5, "description": "An intense abdominal exercise where the torso and legs meet in a V shape. Requires excellent balance and full core strength for proper execution.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Legs – Quads" ], "typical_sets_reps": "3x12-20", "execution_tips": [ "Raise the torso and legs simultaneously so the fingertips touch the feet.", "Balance on the sitting bones at the top position.", "Keep the legs as straight as possible throughout the movement." ], "id": "v_crunches", "muscle_intensity": { "abs_/_core": "P10", "legs_quads": "S5", "stretching": "T2", "cardio": "T2" } }, { "name": "v_up", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 6.0, "description": "An explosive crunch variation targeting the upper and lower rectus abdominis simultaneously. This exercise will quickly sculpt your abs and improve athletic stability.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Legs – Quads", "Shoulders" ], "typical_sets_reps": "3x10-15", "execution_tips": [ "Start lying on your back with the arms extended overhead.", "Fold into a V shape in one fluid movement.", "At the top position, the back should be straight and the legs taut." ], "id": "v_up", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S3", "legs_quads": "S6", "stretching": "T3", "cardio": "T2" } }, { "name": "walking", "difficulty": 2, "category": "strength", "equipment": [ "bodyweight" ], "notes":null, "calories_per_kg_per_hour": 3.5, "description": "The most natural form of movement for improving overall health and endurance. Regular walking helps regulate body weight and reduces stress.", "primary_muscle": "Cardio", "secondary_muscles": [ "Legs – Quads", "Calves", "Glutes" ], "typical_sets_reps": "1x30-60 min", "execution_tips": [ "Maintain an upright posture and a relaxed forward gaze.", "Actively swing the arms for better circulation.", "Step softly, heel first and then rolling through the toes." ], "id": "walking", "muscle_intensity": { "abs_/_core": "T2", "calves": "S4", "legs_quads": "S4", "glutes": "S3", "legs_hamstrings": "S3", "back": "T2", "cardio": "P6" } }, { "name": "walking_fast", "difficulty": 3, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.5, "description": "Fast walking is a great way to raise heart rate without too much joint pressure. Increasing the pace will strengthen your heart and burn more energy than regular walking.", "primary_muscle": "Cardio", "secondary_muscles": [ "Legs – Quads", "Calves", "Glutes" ], "typical_sets_reps": "1x20-45 min", "execution_tips": [ "Steps should be shorter and faster rather than too long.", "Bend the elbows at a 90-degree angle for greater movement power.", "Consciously brace the abdominal muscles for better core stability." ], "id": "walking_fast", "muscle_intensity": { "abs_/_core": "S3", "shoulders": "T2", "calves": "S6", "legs_quads": "S6", "glutes": "S5", "legs_hamstrings": "S4", "back": "S3", "cardio": "P9" } }, { "name": "walkout", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A dynamic exercise connecting upper body strength and leg flexibility. By 'walking' out on your hands from a standing position to a plank, you will awaken the entire body.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Shoulders", "Triceps", "Legs – Hamstrings" ], "typical_sets_reps": "3x8-12", "execution_tips": [ "Keep the legs as straight as possible for additional hamstring stretch.", "Walk the hands as far forward as possible to challenge core stability.", "Do not forget to fully straighten the back when returning to the standing position." ], "id": "walkout", "muscle_intensity": { "abs_/_core": "P9", "shoulders": "S7", "chest": "S5", "triceps": "S6", "legs_quads": "S4", "legs_hamstrings": "T4", "stretching": "T4", "back": "S4", "cardio": "T3" } }, { "name": "wall_sit_bodyweight", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 3.0, "description": "An isometric challenge that will leave your legs 'on fire'. Leaning against a wall in a squat position builds strength endurance and knee joint stability.", "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Legs – Hamstrings", "Abs / Core" ], "typical_sets_reps": "3x30-60 seconds", "execution_tips": [ "The hips and knees should be at a 90-degree angle.", "Keep the entire back firmly pressed against the wall.", "Keep the weight on the heels, not the toes." ], "id": "wall_sit_bodyweight", "muscle_intensity": { "abs_/_core": "S4", "calves": "T2", "legs_quads": "P10", "glutes": "S7", "legs_hamstrings": "S5", "back": "T2", "cardio": "T2" } }, { "name": "wall_squat_bodyweight", "difficulty": 4, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 4.5, "description": "Safe and controlled squatting with wall support. An ideal exercise for learning proper form and strengthening the legs without excessive spinal load.", "primary_muscle": "Legs – Quads", "secondary_muscles": [ "Glutes", "Legs – Hamstrings", "Abs / Core" ], "typical_sets_reps": "3x12-15", "execution_tips": [ "Slide the back up and down the wall.", "Place the feet slightly in front of the body.", "The knees should not track inward in the bottom position." ], "id": "wall_squat_bodyweight", "muscle_intensity": { "abs_/_core": "S4", "calves": "S3", "legs_quads": "P10", "glutes": "S7", "legs_hamstrings": "S5", "cardio": "T2" } }, { "name": "wide_push_ups_bodyweight", "difficulty": 5, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.0, "description": "A wide hand placement in push-ups maximally loads the chest muscles and the outer shoulders. An excellent choice for those who want to expand the chest and increase pushing strength.", "primary_muscle": "Chest", "secondary_muscles": [ "Shoulders", "Triceps", "Abs / Core" ], "typical_sets_reps": "3x10-15", "execution_tips": [ "Place the hands wider than shoulder-width.", "Keep the body in a straight line from head to heels.", "Lower the chest as close to the floor as possible." ], "id": "wide_push_ups_bodyweight", "muscle_intensity": { "abs_/_core": "S5", "shoulders": "S7", "chest": "P10", "triceps": "S6", "stretching": "T2", "back": "S3", "cardio": "T2" } }, { "name": "wind_wipers", "difficulty": 7, "category": "strength", "equipment": [ "bodyweight" ], "notes": null, "calories_per_kg_per_hour": 5.5, "description": "An advanced exercise for the lateral abdominal muscles that simulates windshield wiper movement. Controlled lowering of the legs will improve rotational core strength and back stability.", "primary_muscle": "Abs / Core", "secondary_muscles": [ "Back", "Shoulders", "Legs – Quads" ], "typical_sets_reps": "3x10-14 alternating", "execution_tips": [ "Keep the arms extended to the sides for better ground support.", "Lower the legs slowly and only to the point where the shoulder blades remain on the floor.", "If the exercise is too difficult, perform it with bent knees." ], "id": "wind_wipers", "muscle_intensity": { "abs_/_core": "P10", "shoulders": "S5", "legs_quads": "S4", "glutes": "S4", "stretching": "T4", "back": "S5", "cardio": "T2" } }, { "name": "wrist_curl_barbell", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 2.5, "description": "A specialized exercise for developing the inner forearm and grip strength. Essential for those who want a more stable wrist and a stronger squeeze in other weighted exercises.", "primary_muscle": "Forearms (Front)", "secondary_muscles": [ "Biceps" ], "typical_sets_reps": "3x15-20", "execution_tips": [ "Rest the forearms on the thighs or a bench to isolate the wrists.", "Lower the bar to the fingertips for maximum stretch.", "Use controlled movements without jerking." ], "id": "wrist_curl_barbell", "muscle_intensity": { "stretching": "T3", "biceps": "S3", "forearms_(front)": "P10" } }, { "name": "wrist_curl_dumbbell", "difficulty": 4, "category": "strength", "equipment": [ "weights" ], "notes": null, "calories_per_kg_per_hour": 2.5, "description": "A unilateral forearm exercise that allows you to correct strength asymmetries between the left and right arm. Dumbbells will give you better focus on each forearm separately.", "primary_muscle": "Forearms (Front)", "secondary_muscles": [ "Biceps" ], "typical_sets_reps": "3x15-20 per arm", "execution_tips": [ "Perform the exercise slowly to feel the forearm muscles contracting.", "The wrist should flex through the full natural range of motion.", "Keep the elbows fixed on the support." ], "id": "wrist_curl_dumbbell", "muscle_intensity": { "stretching": "T3", "biceps": "S3", "forearms_(front)": "P10" } } ]