Movement library

Search every movement we prescribe

Look up an exercise by name, the area it trains, or the equipment you have to hand.

20 movements found

• Goblet squat

  Legs & glutes

  4 x 10 slow tempo

  dumbbells

  kettlebell

  gym

• Bodyweight squat

  Legs & glutes

  3 x 15 controlled

  no equipment

  mat

• Push-up

  Chest & core

  4 x 8–12 reps

  no equipment

  mat

• Dumbbell row

  Back & posture

  4 x 10 each side

  dumbbells

  gym

• Band pull-apart

  Shoulders & posture

  3 x 20 reps

  bands

• Romanian deadlift

  Hamstrings & hips

  4 x 8 heavy but clean

  dumbbells

  kettlebell

  gym

• Kettlebell swing

  Power & conditioning

  6 x 20 seconds hard

  kettlebell

  gym

• Brisk walk

  Aerobic base

  30–45 minutes, easy nose breathing

  no equipment

• Hill hike

  Aerobic base & legs

  60 minutes rolling terrain

  no equipment

• Easy run

  Endurance

  25 minutes conversational pace

  no equipment

• Run intervals

  Endurance & speed

  8 x 1 min fast / 2 min walk

  no equipment

• Bike tempo

  Endurance

  35 minutes steady effort

  bike

  gym

• Swim laps

  Full body endurance

  20 x 50m with 20s rest

  no equipment

• Sun salutation flow

  Mobility & breath

  10 minutes flowing

  mat

  no equipment

• Hip 90/90 mobility

  Hip mobility

  3 x 8 each side

  mat

  no equipment

• Thoracic opener

  Spine & posture

  2 minutes per side

  mat

  no equipment

• Dead bug

  Deep core

  3 x 10 slow

  mat

  no equipment

• Plank

  Core stability

  3 x 40 seconds

  mat

  no equipment

• Circuit: squat, push, row

  Full body circuit

  5 rounds, 40s work / 20s rest

  dumbbells

  bands

  no equipment

• Dance cardio set

  Fun conditioning

  20 minutes to your playlist

  no equipment