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sets

Duration required

reps

Focus Area required

s rest

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Side Plank

Side Plank - Bodyweight

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Key Points:

On your side position your elbow under your shoulder.
Straighten your body and hold.
Hold for the desired amount of time.

Common Mistakes:

Positioning elbow too far up.
Hips caving down.
Torso not being straight.

Exercise Notes:

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Seated Shoulder Press

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Medicine Ball

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Military Press

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Chest Fly (Seated)

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Seated Row

Beginner

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Plate loaded

Lats, Traps

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Pendulum Squat

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Assisted Chin Up

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Reverse Curl

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Dumbbell

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Cable Lateral Raise

Beginner

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Cable

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Step Up

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Bodyweight

Quads

Tricep Extension

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Dumbbell

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Pin loaded

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Leg Press

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Leg Press

Beginner

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Pin loaded

Quads

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Oblique Crunch

Intermediate

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Plate loaded

Obliques

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Chest Press

Intermediate

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Plate loaded

Chest

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Pallof Press

Beginner

+

Cable

Abs, Obliques

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Cable Crunch

Beginner

+

Cable

Abs

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Overhead Press

Beginner

+

KettleBell

Shoulders

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Front Squat

Intermediate

+

Barbell

Quads, Glutes

Chest Press

Beginner

+

Plate loaded

Chest

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

High Low Plank

Beginner

+

Bodyweight

Abs

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Calf Extension

Beginner

+

Pin loaded

Calves

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Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Incline Chest Press

Beginner

+

Plate loaded

Chest

Decline Bench Press

Intermediate

+

Barbell

Chest

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Leg Extension

Beginner

+

Pin loaded

Quads

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Leg Extension

Beginner

+

Pin loaded

Quads

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Preacher Curls

Beginner

+

Plate loaded

Biceps

Push Up

Beginner

+

Bodyweight

Chest

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Teapot

Beginner

+

KettleBell

Obliques

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Chest Dips

Intermediate

+

Bodyweight

Chest

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Cable Bicep Curl

Beginner

+

Cable

Biceps

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Bench Press

Beginner

+

Plate loaded

Chest

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Halo

Beginner

+

KettleBell

Traps, Shoulders

Pallof Press

Beginner

+

Cable

Abs, Obliques

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Incline Bench Press

Beginner

+

Plate loaded

Chest

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Tricep Extension

Beginner

+

Pin loaded

Triceps

Ab Crunch

Beginner

+

Pin loaded

Abs

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Shoulder Press

Beginner

+

Dumbbell

Shoulders

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Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Chest Press

Beginner

+

Pin loaded

Chest

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Standing Calf Raise

Beginner

+

Smith

Calves

Cable Chest Fly

Beginner

+

Cable

Chest

Calf Extension

Beginner

+

Pin loaded

Calves

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Step Up

Beginner

+

Bodyweight

Quads

Bench Press

Beginner

+

Smith

Chest

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Shrugs

Beginner

+

Dumbbell

Traps

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

Cable Tricep Extension

Beginner

+

Cable

Triceps

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Cable Crunch

Beginner

+

Cable

Abs

Forward Lunge

Beginner

+

Bodyweight

Quads

Preacher Curls

Beginner

+

Plate loaded

Biceps

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Leg Curl

Beginner

+

Pin loaded

Hamstrings

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

Around the World

Beginner

+

KettleBell

Obliques, Abs

Decline Bench Press

Intermediate

+

Barbell

Chest

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Leg Press

Beginner

+

Pin loaded

Quads

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Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Leg Extension

Beginner

+

Pin loaded

Quads

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

Front Raise

Beginner

+

Dumbbell

Shoulders

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Ab Crunch

Beginner

+

Pin loaded

Abs

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

3 point row

Intermediate

+

KettleBell

Lats, Traps

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Extension

Beginner

+

Pin loaded

Quads

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Push Up

Beginner

+

Bodyweight

Chest

Upright Row

Beginner

+

Cable

Shoulders, Traps

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Ab Crunch

Beginner

+

Pin loaded

Abs

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Back Extension

Beginner

+

Pin loaded

Lower Back

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Lat Pullover

Intermediate

+

Dumbbell

Lats

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Leg Raise

Intermediate

+

Bodyweight

Abs

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Leg Press

Beginner

+

Pin loaded

Quads

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

Chest Dips

Intermediate

+

Bodyweight

Chest

Incline Chest Press

Beginner

+

Plate loaded

Chest

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Incline Bench Press

Beginner

+

Plate loaded

Chest

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Tricep Extension

Beginner

+

Pin loaded

Triceps

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Neck Extension

Beginner

+

Plate loaded

Traps

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Ab Twist

Beginner

+

Pin loaded

Obliques

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Get a free workout plan

Side Plank

Side Plank - Bodyweight

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Cable Tricep Extension

Beginner

+

Leg Curl

Beginner

+

Cable Chest Press

Beginner

+

Romanian Deadlift (RDL)

Intermediate

+

Seated Shoulder Press

Beginner

+

Seated Row (Chest Supported)

Beginner

+

Chest Press

Beginner

+

Lat Pullover

Intermediate

+

Bicep Curl

Beginner

+

Romanian Deadlift (RDL)

Intermediate

+

Chest Press

Beginner

+

Halo

Beginner

+

Dynoball SL RDL into Slam and Plant

Beginner

+

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable Tricep Extension

Beginner

+

Military Press

Intermediate

+

Chest Fly (Seated)

Intermediate

+

Seated Row

Beginner

+

Ab Crunch

Intermediate

+

Pendulum Squat

Intermediate

+

Assisted Chin Up

Beginner

+

Bulgarian Split Squat

Beginner

+

Reverse Curl

Beginner

+

Cable Lateral Raise