Exercise How-Tos
Step-by-step guides to bodyweight and minimal-equipment exercises: how to do them with good form, common mistakes, and how to program them.
Bodyweight SquatsThe fundamental lower-body move.Push-UpsThe classic upper-body builder.Tempo Push-UpsSlow push-ups for more strength.Pike Push-UpsBuild shoulders without weights.Diamond Push-UpsTriceps-focused push-up.Bench Triceps DipsSimple triceps builder.Bodyweight ThrustersFull-body squat-to-press.BurpeesThe ultimate full-body cardio move.Dumbbell Man-MakersAdvanced full-body combo.SupermanStrengthen your lower back.Goblet SquatsBeginner-friendly weighted squat.Reverse LungesKnee-friendly single-leg move.Glute BridgesActivate and strengthen glutes.PlankThe core-stability staple.Bicycle CrunchesHit the abs and obliques.Bird-DogCore stability and balance.Mountain ClimbersCore + cardio in one.Jumping JacksClassic full-body warm-up.High KneesHigh-intensity cardio drill.Lateral BoundsBuild power and stability.Squat JumpsExplosive lower-body power.Crow PoseBeginner arm balance.Downward-Facing DogThe foundational yoga pose.Cat-Cow StretchGentle spine mobility flow.Standing Forward FoldStretch your whole back side.Hip CirclesLoosen tight hips.Thoracic RotationsImprove upper-back mobility.