Workout Names | Equipment Names

Barbell Exercises

• Barbell Squat – Strengthens the legs and core.
• Deadlift – Strengthens the back, hamstrings, and glutes.
• Bench Press – Strengthens the chest, shoulders, and triceps.
• Barbell Row – Strengthens the back and biceps.
• Overhead Press – Strengthens the shoulders and upper body.

Dumbbell Exercises

• Dumbbell Lunges – Strengthens the leg muscles and balance.
• Dumbbell Chest Press – A variant of the bench press for chest strength.
• Dumbbell Shoulder Press – Strengthens the shoulders and triceps.
• Dumbbell Fly – Expands chest and flexibility.
• Renegade Rows – Compound exercise to target back and core.

Cable Machine Workouts

• Cable Bicep Curls – Works the biceps under constant tension.
• Cable Tricep Pushdowns – Isolates triceps efficiently.
• Cable Lateral Raises – Strengthens shoulders
• Cable Rows – Builds a strong back and arms
• Face Pulls – Improves posture and rear deltoid.

Smith Machine Workouts

• Smith Machine Squats – Controlled movement for leg strength
• Smith Machine Lunges – Focus on single-leg quads and glutes
• Incline Bench Press – Targets the upper chest with minimal stress
• Hip Thrusts – Hecks glutes while providing stability
• Shrugs – Focus on traps and upper back.

Resistance Band Exercises

• Band Pull-Aparts – Works shoulders and upper back.
• Resistance Band Squats – Resistance to body weight squats.
• Band Chest Press – Chest workout without heavy machinery.
• Glute Kickbacks – Tones and strengthens glutes.
• Band-Assisted Pull-Ups – Help beginners with pull-ups.

Treadmill Exercises

• Incline Walk – Burns calories and strengthens legs.
• HIIT Sprints – Improves speed and cardiovascular fitness.
• Steady-State Jog – Builds endurance over time.
• Backward Walk – Balances and enhances coordination.
• Side Shuffles – Adds variety and strengthens lateral muscles.

Rowing Machine Workouts

• Steady Rowing – Full-body endurance exercise.
• Sprint Intervals – Boosts cardio fitness and explosiveness.
• Pyramid Rowing – Alternating speeds to increase intensity.
• One-Minute Row Challenges – Pushes cardio limits.
• High-Resistance Rowing – Builds back strength.

Medicine Ball Workouts

• Medicine Ball Slams – Full-body power exercise.
• Wall Ball Shots – Combines squats with overhead throws.
• Russian Twists – Engages obliques and core.
• Overhead Throws – Builds explosive upper body strength.
• Medicine Ball Sit-Ups – Adds resistance to core exercises.

Battle Rope Workouts

• Double Arm Slams – Cardiovascular and strength workout.
• Alternating Waves – Builds endurance and coordination.
• Battle Rope Circles – Works shoulders and arms.
• Side-to-Side Slams – Targets obliques and core.
• Jumping Waves – Full-body explosive movement.

Bodyweight Workouts

• Pull-Up Bar - Pull-ups, chin-ups and leg raises for upper body and core.
• Dip Bars – For tricep dips and chest dips.
• Parallel Bars – Perform L-sits and swing-throughs for some core and arms.
• Push-Ups – Timeless full-body strength exercise
• Plank Variations – Some core stability, strength.