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Exercise Table

ID	Exercise	Targeted body section	Muscle group(s)	Targeted muscle(s)	Equipment	Difficulty	Alternative exercise
1	Pushup	Upper body	Chest - arm muscles	Triceps - pectoral muscles - shoulders	None	All levels	Dumbbell Bench Press
2	Stard plank	Upper body	Chest - arm - shoulders	Trapezius - rhomboid major minor - latissimus dorsi - pectorals	None	All levels	Belly -Up Crunch
3	Dumbbell row	Upper body	Shoulders	Latissimus dorsi - rhomboids - trapezius	Dumbbells	Medium - advanced	Seated Cable Row
4	Seated Barbell Wrist Curl	Upper body	Forearm muscles	Forearm muscles	Barbell	All levels	H gripper
5	Bicep Curls	Upper body	Arm muscles	Biceps brachii - brachialis - brachioradialis	Dumbbells	All levels	No -feet rope climbs
6	Weighted Dip	Upper body	Chest - arm - shoulders	Pectorals - triceps	Dip bar - free weights	Advanced	Bench Dips
7	Overhead Press	Upper body	Chest - arm - shoulders	Pectorals - deltoids - triceps - trapezius	Barbell	Medium - advanced	Dumbbell Shoulder Press
8	Triceps dip	Upper body	Arm - shoulders	Triceps shoulders	Bench	All levels	Pec Deck Fly
9	Resistance b pull apart	Upper body	Back - arm - shoulders	Dorsalis - biceps - triceps	Resistance b	All levels	Face Pulls
10	Two -arm dumbbell row	Upper body	Back - arm - shoulders	Dorsalis - biceps - triceps	Dumbbells	All levels	Reverse Grip Row With Barbell
11	Wall angels	Upper body	Back - neck - shoulders	Trapezius muscles - deltoids	None	All levels	Single Arm Wall Slides
12	Mountain climbers	Upper body core	Chest - shoulders - arms - core - back	Triceps - pectolaris - serratus anterior - abdominal muscles	None	All levels	High knees
13	Jumping jacks	Upper lower body	Calves - thighs - shoulders	Glutes - quadriceps - hip flexors	None	All levels	Toe -Touch Jacks
14	Deltoid raise	Upper body	Arms shoulders	Biceps brachii - triceps - shoulders	Dumbbells	Medium - advanced	45 -degree Incline Row
15	Sting overhead dumbbell presses	Upper body	Arms shoulders	Trapezius muscles - triceps	Dumbbells	All levels	Z -Press
16	Burpees	Upper body - core - lower body	Arms - shoulders - abdomen - thighs - legs	Biceps - triceps - glutes - quadriceps - hip flexors	None	All levels	Jumping jacks
17	Side planks	Core muscles	Abdominal muscles	Obliques	None	All levels	Asymmetrical Carry
18	Glute bridge	Lower body	Back butt muscles	Glutes - quadriceps - hip flexors	None	All levels	Bed Frog Pumps
19	Hang Clean	Upper lower body	Shoulders - arms - forearms - glutes - thighs	Trapezius muscles - triceps - biceps - gluteus maximus - quadriceps	Barbell	Medium - advanced	Box Jumps
20	Kettlebell Halo	Upper body	Shoulders arms	Trapezius muscles - triceps - biceps	Kettlebell	All levels	Superman exercise
21	Crunches	Core muscles	Abdominal muscles	Rectus abdominis - Obliques	None	All levels	Flutter Kicks
22	Jumping rope exercise	Upper body - core - lower body	Shoulders - arms - forearms - glutes - thighs	Biceps - triceps - calves - quads - hamstrings - glutes - Rectus abdominis - obliques	Jumping rope	All levels	Cycling
23	High knees	Lower body	Thighs - legs	Quadriceps - glutes - hamstrings - calves	None	All levels	Reverse lunge
24	Plank	Core muscles	Abdominal muscles	Rectus abdominis - Obliques	None	All levels	Belly -Up Crunch
25	Pulldowns	Upper body	Shoulders - arms - forearms	Pectoralis major - lower middle trapezius - brachialis - brachioradialis - teres major	Pulldown machine	All levels	Narrow Grip Row Machine
26	Arnold press	Upper body	Shoulders - arms - forearms	Triceps - trapezius - the delts	Dumbbells	Medium - advanced	Incline Barbell Bench Press
27	Anterior raises	Upper body	Shoulders - arms	Deltoids - biceps - triceps	Dumbbells	Medium - advanced	Pike Push-Ups
28	Lateral raises	Upper body	Shoulders - arms	Deltoids - triceps	Dumbbells	All levels	45-degree Incline Row
29	Triceps cable	Upper body	Arms	Triceps	Overhead cable	All levels	Dumbbell Skull Crusher
30	Rack pull	Upper body - core - lower body	Back - thighs - legs	Glutes - hamstrings - erector spinae - lats - traps - quadriceps - forearm - h muscles	Barbell	All levels	Bent over pull
31	Chin ups	Upper body	Shoulders - arms - back	Biceps brachii - brachialis - brachioradialis - latissimus dorsi - teres major - posterior deltoid	Pullup bar	Medium - advanced	Lat pulldowns
32	Preacher curls	Upper body	Arms	Biceps	Dumbbells	All levels	Bicep curls
33	TRX curls	Upper body - core	Shoulders - arms - abdominal muscles	Deltoids - biceps - triceps - rectus abdominis	Suspension training	All levels	Bicep curls
34	Clapping pushups	Upper body - core	Chest - arms - abdominal muscles	Pectoralis major - triceps - rectus abominis	None	Advanced	High plank
35	H st pushups	Upper body	Chest - arms - shoulders	Triceps - trapezius - deltoids	None	Advanced	Plank
36	Wall pushups	Upper body	Chest - arms - shoulders	Pectoralis major - pectoralis minor - serratus anterior - triceps - deltoids	None (Maybe a Wall?)	Beginner	Knee pushups
37	Bench dips	Upper body	Chest - arms - shoulders	Pectoralis major - triceps - deltoids	Weight bench	Medium - advanced	Close Grip Bench Press
38	Swing rows	Upper body	Back - shoulders - arms	latissimus dorsi - rhomboids - trapezius - biceps brachii	Kettlebell	All levels	Barbell High Pull
39	Power snatch	Upper body - lower body	Thighs - legs - forearms	Quads - Adductors - Hamstrings - Trapezius - Forearm Flexors	Barbell	Advanced	Snatch deadlift
40	Power clean	Upper body - core - lower body	Thighs - legs - back - arms - shoulders	Hamstrings - glutes - quads - calves - biceps - shoulders - abdominals	Barbell	Advanced	Box Jumps
41	Close grip cable row	Upper body	Back muscles	Latissimus dorsi	Pully machine	All levels	Single Arm Dumbbell Row
42	Bear crawl	Upper body - core - lower body	Shoulders - chest - back - thighs - legs	Deltoids - pectoralis - lats - quads - calves	None	All levels	Crab walks
43	Butterfly pullup	Upper body	Chest - arms - back	Pectoralis major - biceps - triceps - dorsalis	Pullup bar	Beginner - medium	Regular pullup
44	Russian twist	Core muscles	Abdominal muscles	Obliques - rectus abdominis	none	Beginner	Sting cable twist
45	Back extension	Lower body	Back - thighs - legs	Spinal erectors - glutes - hamstrings - lower back muscles	Back extension machine	All levels	Kettlebell Swing
46	Shoulder shrugs	Upper body	Shoulders	Trapezius	None	All levels	Dumbbell shrugs
47	Chest fly	Upper body	Chest - shoulders - arms	Pectoralis major - deltoids - triceps	Dumbbells	All levels	Pushups
48	L seat	Upper body - core muscles	Abdominal muscles - chest - back - legs	Abs - obliques - hip flexors - quads - triceps - pecs - lats	None	Medium - advanced	Plank
49	Seated calf raise	Lower body	Legs	Solues	Seated calf machine	All levels	Jump Rope
50	Deadlifts	Upper body - core - lower body	Shoulders - back - core - legs	Deltoids - trapezius - dorsalis - rectus abdominis - hamstrings	Barbell	Medium - Advanced	Glute bridge
51	Flutter kicks	Core muscles - lower body	Abdominal muscles - thighs	Rectus abdominis - glutes - hip flexors - quadriceps	None	All levels	Squats
52	Sitting twist	Core muscles - lower body	Abdominal muscles - thighs	Rectus abdominis - internal obliques - external obliques - transverse abdominis - hip flexors	None	All levels	B Anti Rotation Hold
53	Knee to elbow	Core muscles - lower body	Abdominal muscles - thighs	Abs - glutes - hamstrings - quadriceps - hip flexors	None	All levels	Double crunches
54	Hip wipers	Core muscles - lower body	Abdominal muscles - thighs - arms	Abs - glutes - hip flexors - triceps	None	Medium	Elbow plank
55	Arm/leg raise	Core muscles - lower body	Abdominal muscles - thighs - shoulders	Abs - glutes - quads - calves - deltoids	None	All levels	Dragon flags
56	Cross crunches	Core muscles	Abdominal muscles	Abs - obliques	None	All levels	Half Kneeling Cable Chop
57	Side Jack-knives	Core muscles	Abdominal muscles	Rectus abdominis - internal obliques - external obliques	None	All levels	Side plank
58	Dead bug	Core muscles	Abdominal muscles - back	Transverse abdominis - pelvic floor - erector spinae muscle group	None	Medium - Advanced	Flamingo
59	Side plank crunches	Core muscles - upper body	Abdominal muscles - shoulders - back	Rectus abdominis - internal obliques - external obliques - deltoids - lats	None	All levels	Asymmetrical Carry
60	Hollow hold	Core muscles - lower body	Abdominal muscles - thighs	Transverse abdominis - rectus abdominis - obliques - quads - hip flexors - inner thighs - erector spinae muscles	None	All levels	Burpees
61	V-ups	Core muscles - lower body	Abdominal muscles - thighs - shoulders - back	Rectus abdominis - internal obliques - external obliques - deltoids - lats	None	All levels	Downward Facing Dog
62	Hundreds	Core muscles	Abdominal muscles	Abs - obliques	None	All levels	Scorpion
63	Weighted sit-ups	Core muscles	Abdominal muscles	Rectus abdominis	Dumbbells - kettlebell	Medium - Advanced	Swiss ball pikes
64	Squat to overhead press	Core muscles - lower body	Abdominal muscles - thighs	Rectus abdominis - glutes - hip flexors - quadriceps	Dumbbells	All levels	Z press
65	Suitcase crunch	Core muscles	Abdominal muscles	Rectus abdominis - internal obliques - external obliques	Dumbbells - kettlebell	Medium - Advanced	Renegade row
66	Dumbbell rowboat	Core muscles - upper body	Abdominal muscles - thighs - arms	Rectus abdominis - internal obliques - external obliques - biceps - triceps	Dumbbells	Medium - Advanced	Kettlebell swings
67	Lying overhead reach	Core muscles	Abdominal muscles - shoulders	Rectus abdominis - transverse abdominis - deltoids	Dumbbells	All levels	Heel touches
68	Dumbbell swing	Core muscles - lower body - upper body	Abdominal muscles - thighs - chest	Abs - quads - hamstrings - trapezius - pectoralis	Dumbbells	Medium - Advanced	Romanian Deadlift
69	Superman pull	Core muscles	Abdominal muscles - thighs - back	Erector spinae muscles - abs - glutes - hamstrings	None	All levels	Back extensions
70	Ankle touches	Core muscles	Abdominal muscles	Rectus abdominis - internal obliques - external obliques - transverse abdominis	None	All levels	Lying oblique reach
71	Back Squat	Lower body	Thighs- legs	Glutes - hamstrings	None	All levels	Goblet squats
72	Hip Thrust	Lower body	Butt - thighs - legs	Gluteus maximus - gluteus medius - hamstrings	Bench - barbell	All levels	Stiff leg Deadlifts
73	Romanian Deadlift	Lower body	Butt - thighs - legs	Gluteus maximus - adductors - hamstrings	Barbell	All levels	Sting Cable Pull Through
74	Trap Bar Deadlift	Lower body	Butt - thighs - legs	Glutes - hamstrings	Trap bar	Medium - Advanced	Goblet squats
75	Donkey Calf Raise	Lower body	Legs	Gastrocnemius - soleus	None	All levels	Tiptoe farmer's walk
76	Reverse Lunge	Lower body	Butt - thighs - legs	Gluteus maximus - gluteus medius - hamstrings	Dumbbells	All levels	Glute Bridges
77	Single-Leg Romanian Deadlift	Lower body	Butt - thighs - legs - back	Gluteus maximus - gluteus medius - hamstrings - lats	Barbell	Medium - Advanced	Glute Ham Raise
78	Front Rack Bulgarian Split Squat	Lower body	Butt - thighs - legs	Quads - hamstrings - rhomboids - rear delts	Barbell	Medium - Advanced	Cable Zurcher Split Squat
79	Barbell Floor Press	Upper body	Chest - arms - shoulders	Pectoralis - deltoids - triceps	Barbell	Medium - Advanced	Dumbbell fly's
80	Barbell Biceps Curl	Lower body	Arms	Biceps	Barbell	All levels	Dumbbell curls
81	Barbell Hang Clean	Upper body - core - lower body	Chest - arms - shoulders - back - thighs - legs	biceps - triceps - glutes - lats - hamstrings	Barbell	Medium - Advanced	Snatches
82	Barbell Overhead Carry	Upper body	Back - shoulders	Deltoids - dorsalis	Barbell	Medium - Advanced	Incline Barbell Bench Press
83	Barbell Skull Crusher	Upper body	Arms	Triceps	Barbell	Medium - Advanced	Diamond push-ups
84	Good mornings	Lower body	Butt - thighs - legs	Hamstrings - gluteus maximus - erector spinae	Barbell	Medium - Advanced	Reverse Hyperextensions
85	Barbell Kirk Shrug	Upper body	Shoulders	Traps - deltoids	None	All levels	Close Grip Upright Rows
86	Kettlebell swings	Lower body	Butt - thighs - legs - back	Glutes - hamstrings - spinal erectors	Kettlebell	All levels	Sumo Deadlift
87	Kettlebell Single Arm Deadlift	Lower body	Thighs- legs - abdomen	Hamstrings - quadriceps - glutes - abs - trapezius muscles	None	All levels	Landmine squat
88	Zurcher squat	Lower body	Butt - thighs - legs	Gluteus maximus - gluteus medius - hamstrings - lats	None	Medium - Advanced	Front squats
89	Kettlebell Swing Two Hs	Lower body	Butt - thighs - legs	Gluteusmaximus - quads - hamstrings	Kettlebell	All levels	Good morning
90	Kettlebell Single Head Swing	Upper body - core - lower body	Abdomen - thighs - legs	Gluteus - Hamstrings - Quadriceps - Abdominals - Obliques	Kettlebell	All levels	Dumbbell Swing
91	Kettlebell Swing Changing Hs	Lower body	Abdomen - thighs - legs	Glutes - hamstrings - rectus abdominis	Kettlebell	All levels	Broad Jumps
92	Kettlebell Single Leg Deadlift	Lower body	Butt - thighs - legs - back	Hamstrings - gluteus maximus - erector spinae	Kettlebell	All levels	Single-leg Romanian deadlift.
93	Landmine squat	Lower body - core	Abdomen - thighs - legs - arms - shoulders	Hamstrings - quadriceps - glutes - abs - triceps - deltoids - trapezius muscles	Landmine	All levels	Half-Kneeling Cable Press
94	Side Lunge	Lower body	Thighs- legs	Quadriceps - abductors - glutes - adductors - hamstrings	Barbell	All levels	Landmine reverse lunges
95	Ice-skaters	Lower body	Butt - thighs - legs	Hamstrings - calves - quadriceps - pelvic floor muscles - back muscles - gluteus maximus	None	All levels	Jump squats
96	Belt Squat	Lower body	Butt - thighs - legs	Glutes - hamstrings - calves - quads	Belt squat machine	All levels	Dumbbell belt squat
97	Weighted Step-Up	Lower body	Thighs- legs	Quadriceps - abductors - glutes - adductors - hamstrings	Barbell	Medium - Advanced	Box Jump
98	Glute-Hamstring Raise	Lower body	Back - thighs- legs	Quads - hamstrings - rhomboids - rear delts	None	All levels	Hip thrusts
99	Nordic Hamstring Curl	Lower body	Legs	Biceps femoris - semimembranosus - semitendinosus	None	All levels	Kettlebell swing
100	Pistol Squat	Lower body	Butt - thighs - legs	Glutes - hamstrings - calves - quads	None	All levels	Skater Squat.

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