Training

Reverse Flight

Reverse Fly is an exercise that targets the back of the shoulders (posterior deltoids) and upper back , including the rhomboids and trapezius . This exercise improves posture and strengthens...

Chest Press

Chest Press is a basic strength exercise that primarily trains the chest muscles (pectorals), as well as shoulders and triceps. This exercise is great for building upper body strength and...

Hip Thrust

The Hip Thrust is one of the most effective exercises for building the glutes , while also strengthening the hamstrings and lower back. The exercise is perfect for developing a...

Leg Curl

The Leg Curl is an isolation exercise that mainly works the hamstrings (the back of the thighs). This exercise is important for strengthening and balancing the muscles in the legs,...

Leg Extension

Leg Extension is an isolation exercise that targets the quadriceps (front of the thighs). This exercise is particularly effective for building muscle mass and definition in the legs, and can...

Barbell Row

Barbell Row is a classic exercise that mainly targets the back muscles , especially the latissimus dorsi , rhomboids , and trapezius . This exercise helps to strengthen the upper...

T-Bar Row

The T-Bar Row is an effective exercise for building the back muscles , especially the latissimus dorsi , trapezius , and rhomboids . This exercise is ideal for strengthening the...

Dumbbell Fly

Dumbbell Fly is an excellent exercise for isolating the pectorals , while also activating the shoulders. The exercise gives the chest a good stretch and helps build both muscle mass...

Calf Raise

Calf raises are a simple and effective exercise to strengthen the calves , especially the gastrocnemius and soleus muscles. The exercise can be performed standing or sitting, with or without...

Romanian Deadlift

The Romanian Deadlift (RDL) is an effective exercise for strengthening the hamstrings , gluteal muscles and lower back . This exercise improves flexibility in the hips and helps increase strength...

Incline Dumbbell Press

Incline Dumbbell Press is a great exercise for strengthening the upper chest , shoulders and triceps . The inclined position places extra emphasis on the upper part of the pectoral...

Ab Rollout

Ab Rollout is a very effective exercise for strengthening the core muscles , especially the abdominal muscles and the back . This exercise challenges stability and requires both control and...

Leg Press

Leg Press is a popular exercise to strengthen the quadriceps , hamstrings and gluteal muscles . It is particularly good for building muscle mass in the legs and improving lower...

Kabel Rows

Cable rows are an excellent exercise for training the back muscles , especially the latissimus dorsi , rhomboids and trapezius . This exercise helps strengthen and shape the back, and...

Tricep dips

Tricep dips are an effective bodyweight exercise that targets the triceps , but also involves the shoulders and pectoral muscles . This is a great exercise for building upper body...

Lazy Pulldown

The Lat Pulldown is an excellent exercise for training the back muscles , especially the latissimus dorsi , which are the large muscles on the sides of the back. This...

Benkpress

Bench press is a classic strength exercise that mainly trains the chest muscles , shoulders and triceps . This exercise is an important part of any strength training routine, as...

Dumbbell Overhead Press

Dumbbell Overhead Press, or in Norwegian Hantel Skulderpress , is an effective exercise that strengthens the shoulder muscles, especially the deltoids, while activating the core and triceps. The exercise improves...

Dumbbell Front Squat

The Dumbbell Front Squat is an excellent exercise for building strength in the **quadriceps**, **glutes**, **hamstrings** and **core**. By holding the weights in front of your body, you force your...

Jumping Lunges

Jumping Lunges is a plyometric exercise that builds explosive strength in the quadriceps , hamstrings , glutes and calves . This dynamic movement is great for improving both balance and...

Curtsy Lung

Curtsy Lunge is a super effective leg exercise that targets the gluteal muscles , quadriceps and inner thighs . In addition, it helps to improve balance and stability , which...

Jump Squat

The Jump Squat is a plyometric exercise that effectively strengthens the quadriceps , glutes , hamstrings and leg muscles . This exercise improves explosive power, coordination and endurance, and is...

Single-Leg Glute Bridge

The Single-Leg Glute Bridge is an excellent exercise for strengthening the glutes (seat muscles), hamstrings and the core . This isolation exercise helps improve balance, stability and asymmetric strength between...

Broad Jumps

Broad Jumps , also known as standing long jumps, is a plyometric exercise that trains explosive strength in the quadriceps , glutes , hamstrings , and leg muscles . This...

Lunge Jumps

Lunge Jumps , also known as Jumping Lunges or Split Jumps , is a plyometric exercise that effectively strengthens the quadriceps , glutes , hamstrings and core muscles . This...

Donkey Kicks

Donkey Kicks are an excellent exercise for strengthening the glutes (seat muscles) and the core . This isolation exercise primarily targets the back of the body and helps shape and...

Squat to Jump

Squat to Jump is an explosive exercise that combines the strength of a squat with the power of a jump. This exercise activates the quadriceps , glutes , hamstrings and...

Superman

Superman is a bodyweight exercise that effectively strengthens the back , shoulders and glutes . This exercise is perfect for counteracting imbalances that arise from too much sedentary activity, and...

Burpees

Burpees are an effective full-body exercise that combines several movements to activate the quadriceps , hamstrings , glutes , chest and core muscles . The exercise is common in HIIT...

Cossack Squat

Today we're going to dive into the Cossack Squat , a fantastic exercise for strengthening the lower body, including the adductors (inner thighs), glutes , and core . This exercise...

Dumbbell Split Squat

The Dumbbell Split Squat is a lower-body exercise that targets your quads , glutes , and hamstrings , while also improving balance and stability. It's an excellent unilateral movement to...

Thrusters

Thruster is a powerful full-body exercise that combines a front squat with a shoulder press. It works the quadriceps , glutes , shoulders and core muscles , making it an...

Dumbbell Deadlift

The Dumbbell Deadlift is an excellent compound exercise that targets the hamstrings , gluteal muscles and lower back , while also engaging the core muscles . It is a versatile...

Spider Plank

Spider Plank is a dynamic core exercise that trains the abdominal muscles , obliques , hip flexors and shoulders . By incorporating leg movements while holding a plank, this exercise...

Suitcase Carry

Suitcase Carry is a unilateral exercise that strengthens the core muscles , oblique abdominal muscles , shoulders and grip . By carrying a weight on one side of the body,...

Hollow Body Hold

Hollow Body Hold is a core training exercise that focuses on the abdominal muscles , lower back and hip flexors . This exercise is important for building a strong core,...

Goblet Squat

The Goblet Squat is a highly effective exercise that strengthens the quadriceps , glutes and core , while improving balance and mobility. By holding a dumbbell or kettlebell in front...

Man Makers

Man Maker is an intense full-body exercise that integrates several compound movements, such as push-up , renegade row and thruster . The exercise is excellent for training chest , shoulders...

Dumbbell Snatch

The Dumbbell Snatch is a dynamic, full-body movement that primarily targets your shoulders , back , legs , and core . It's a great exercise for building explosive power, improving...

Side plank

Side Plank is an excellent exercise that targets the obliques , along with your core , shoulders , and hips . This move not only builds core strength but also...

Pistol Squat

Today's exercise is the Pistol Squat , an advanced bodyweight exercise that trains the quadriceps , glutes , hamstrings and core muscles . Pistol squats help build strength, balance and...

Glute Bridge

Today's exercise is Glute Bridge , a very effective exercise for strengthening the gluteal muscles , hamstrings and core muscles . Glute bridges are a great exercise to improve stability...

Overhead Press

Today's exercise is the Overhead Press , also known as the shoulder press, an excellent exercise for building strength in the shoulders , triceps , and upper back . The...

Farmer's Walk

Today's exercise is Farmer's Walk , a full-body exercise that strengthens grip strength , core muscles , as well as shoulders and back . Great for developing strength and endurance,...

Front Squat

Front Squat Today's exercise is the Front Squat , a very effective exercise that strengthens the quadriceps , core muscles , as well as the glutes and hamstrings . This...

Russian Twists

Today's exercise is Russian Twists , an excellent rotational exercise to strengthen the core muscles with particular focus on the obliques. This exercise also helps improve stability and balance. Correct...

Bicep curl

Today we are going to go through the Bicep Curl , a simple but very effective exercise that strengthens the biceps , the muscles on the front of the upper...

Deadlift

Today's exercise is the Deadlift , one of the most effective strength exercises that targets several large muscle groups in the body. Deadlifts primarily activate the back muscles , glutes...

Plank

Plank is a simple but very effective bodyweight exercise that strengthens the core muscles , including the stomach , back and shoulders . It contributes to better stability and balance,...

Ground lift

The deadlift is a powerful exercise that trains the entire back of the body , including the back , glutes , hamstrings and lower back . This is one of...