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Browse strength and cardio exercises by muscle group, equipment and training type. Each guide explains setup, target muscles, technique, a common mistake and an easier alternative.
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Start with a muscle group or pick a movement that matches the equipment you have. Use the guide to learn the movement, then add it to a workout that suits your experience and schedule.
Strength and cardio exercises
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Hamstrings exercises
Quads exercises
Core exercises
Kettlebell suitcase carry
Focus: Obliques, trunk stabilizers and grip
Hold a bell at one side and walk 15–25 metres slowly without leaning. Switch sides after resting.
Open technique guide
Kettlebell front-rack march
Focus: Trunk stabilizers, hip flexors and upper-body support
Hold a light bell in a comfortable rack position beside the chest. March slowly without leaning or holding your breath.
Open technique guideChest exercises
Lower body exercises
Snap-down landing practice
Focus: Quadriceps, glutes and calves
Rise onto the toes, then settle into a shallow athletic stance with hips back and knees tracking over the feet. Stabilize quietly before resetting.
Open technique guide
Standing broad jump and stick
Focus: Glutes, quadriceps and calves
Dip into a shallow squat, swing the arms and jump a short distance forward. Land on both feet, stabilize, then reset. Start with 3 × 3 and ample rest.
Open technique guide
Split-stance landing practice
Focus: Quadriceps, glutes and hip stabilizers
Step into a staggered stance and sink gently with the front knee tracking over the foot. Progress to a very small hop only after controlled step landings.
Open technique guideCalves exercises
Low pogo hops
Focus: Calf muscles and lower-leg elastic system
With tall posture and soft knees, make small two-foot ankle hops and land quietly. Begin with 2 × 8, stopping if landing quality drops.
Open technique guide
Low lateral line hops
Focus: Calves, quadriceps and hip stabilizers
Hop a small distance side to side over a line with both feet. Keep landings quiet and begin with 2 × 10 seconds with full recovery.
Open technique guideCardio and conditioning
HIIT bike intervals
Focus: Cardiorespiratory system and cycling leg muscles
Warm up eight minutes, cycle hard for one minute then easy for two; repeat four to six times and cool down.
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LISS steady walk
Focus: Cardiorespiratory system and walking leg muscles
Walk at a steady conversational effort for 20–45 minutes; extend duration gradually.
Open technique guide
Incline treadmill walk
Focus: Heart, lungs and working leg muscles
Set a manageable incline, walk upright at a talkable pace and adjust grade before speed.
Open technique guide
Steady aerobic cycling
Focus: Heart, lungs and working leg muscles
Ride at a comfortable continuous effort for 25–60 minutes, keeping a pace you can sustain.
Open technique guide
Controlled tempo run
Focus: Cardiorespiratory system and running leg muscles
After an easy warm-up, run 10–20 minutes at a challenging but sustainable pace; cool down easy.
Open technique guide
Easy aerobic jog
Focus: Heart, lungs and working leg muscles
Keep an easy conversational rhythm for 15–35 minutes; mix walking as needed.
Open technique guide
Stair climb
Focus: Heart, lungs and working leg muscles
Climb steadily for 30–90 seconds and walk down carefully; repeat with full control.
Open technique guide
Continuous lap swim
Focus: Heart, lungs and working leg muscles
Swim easy repeats with enough recovery to keep stroke quality; build total time gradually.
Open technique guide
Easy elliptical session
Focus: Heart, lungs and working leg muscles
Use a smooth stride at a conversational effort for 20–40 minutes.
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Steady rowing
Focus: Heart, lungs and working leg muscles
Row 15–30 minutes at a repeatable effort, driving with legs before drawing the handle.
Open technique guide
Moderate bike intervals
Focus: Heart, lungs and working leg muscles
After warming up, alternate two minutes brisk and two minutes easy for four to six cycles.
Open technique guide
Low-impact step jacks
Focus: Heart, lungs and working leg muscles
Step one foot to the side as arms rise, return and alternate sides without jumping.
Open technique guide
Short sprint intervals
Focus: Glutes, hamstrings and calves; high-speed cardiorespiratory demand
After a thorough progressive warm-up, run short 10–20-second accelerations with full walk-back recovery.
Open technique guide
Hill hike with poles
Focus: Heart, lungs and working leg muscles
Choose a manageable grade, maintain a sustainable pace and descend with controlled steps.
Open technique guideChoose a comfortable starting point.
Match the movement to your current ability and available equipment. Reduce the load or use the listed alternative if you need a simpler option. Stop if exercise causes pain, and seek individual clinical advice for an injury.
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