Exercise Library
Exercise Library
Form, Muscles & Calories
Step-by-step form guides, muscle activation maps, and MET-based calorie calculators for every exercise. Includes specific guidance for GLP-1 medication users preserving lean mass during weight loss.
100 Exercises
Complete form guides
MET-Based
Calorie calculators
GLP-1 Tips
Exercise on medication
Cardio
20 exercisesbeginnerMET 3.5
Walking
QuadricepsGlutesCalvesHamstringsHip flexors+1
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intermediateMET 9.8
Running
QuadricepsHamstringsCalvesGlutesHip flexorsCore+1
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beginnerMET 7.5
Cycling
QuadricepsGlutesHamstringsCalvesCore+1
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intermediateMET 8
Swimming
Latissimus dorsiDeltoidsQuadricepsCoreTricepsChest+3
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intermediateMET 7
Rowing
Latissimus dorsiQuadricepsGlutesHamstringsBicepsCore+3
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intermediateMET 12.3
Jump Rope
CalvesQuadricepsDeltoidsForearmsCore+2
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intermediateMET 9
Stair Climbing
QuadricepsGlutesCalvesHamstringsHip flexors+1
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beginnerMET 5
Elliptical
QuadricepsGlutesHamstringsCalvesChest+3
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advancedMET 12
HIIT
QuadricepsGlutesHamstringsCoreCalvesDeltoids+2
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beginnerMET 6
Hiking
QuadricepsGlutesCalvesHamstringsCoreHip flexors+1
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beginnerMET 7.8
Dancing
QuadricepsCalvesGlutesCoreHamstringsHip flexors+1
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intermediateMET 7
Skiing
QuadricepsGlutesHamstringsCoreCalvesHip adductors+2
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intermediateMET 12.8
Boxing
DeltoidsCoreChestQuadricepsTricepsBiceps+4
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intermediateMET 10.3
Kickboxing
QuadricepsGlutesCoreDeltoidsHamstringsCalves+4
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beginnerMET 8
Jumping Jacks
CalvesDeltoidsQuadricepsGlutesHip abductors+2
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advancedMET 12.5
Burpees
QuadricepsChestCoreDeltoidsGlutesHamstrings+3
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intermediateMET 8
Mountain Climbers
CoreHip flexorsDeltoidsQuadricepsChest+2
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intermediateMET 10.3
Battle Ropes
DeltoidsForearmsCoreBicepsTriceps+3
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intermediateMET 8.5
Spinning
QuadricepsGlutesHamstringsCalvesCore+1
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beginnerMET 9
Treadmill
QuadricepsHamstringsCalvesGlutesHip flexorsCore+1
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Strength — Upper Body
25 exercisesintermediateMET 5
Bench Press
Pectoralis majorAnterior deltoidsTricepsBiceps (stabilizer)Serratus anterior+1
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beginnerMET 3.8
Push-Ups
Pectoralis majorAnterior deltoidsTricepsCoreSerratus anterior+1
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advancedMET 8
Pull-Ups
Latissimus dorsiBicepsRhomboidsRear deltoidsForearms+2
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intermediateMET 5
Overhead Press
Anterior deltoidsMedial deltoidsTricepsUpper chestCore+2
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beginnerMET 3.5
Bicep Curls
Biceps brachiiBrachialisBrachioradialis+1
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intermediateMET 5
Tricep Dips
TricepsPectoralis major (lower)Anterior deltoidsCoreRhomboids+1
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beginnerMET 3
Lateral Raises
Medial deltoidsAnterior deltoidsUpper trapezius+1
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intermediateMET 5.5
Rows
Latissimus dorsiRhomboidsMiddle trapeziusBicepsRear deltoids+2
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beginnerMET 3.5
Chest Fly
Pectoralis majorAnterior deltoidsBiceps (stabilizer)+1
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beginnerMET 5
Shoulder Press
Anterior deltoidsMedial deltoidsTricepsUpper trapeziusSerratus anterior+1
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intermediateMET 8
Chin-Ups
Latissimus dorsiBiceps brachiiRhomboidsLower trapezius+3
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beginnerMET 3
Face Pulls
Rear deltoidsRhomboidsExternal rotatorsMiddle trapeziusInfraspinatus+1
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intermediateMET 3.5
Skull Crushers
Triceps (all three heads)ForearmsAnterior deltoids (stabilizer)
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beginnerMET 3.5
Hammer Curls
BrachialisBrachioradialisBiceps brachiiForearmsWrist extensors
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intermediateMET 5
Incline Press
ChestShouldersTriceps
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intermediateMET 3.5
Cable Crossover
ChestShoulders
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beginnerMET 5
Dumbbell Press
ChestShouldersTriceps
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intermediateMET 5
Military Press
ShouldersTricepsCore
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beginnerMET 3.5
Preacher Curls
BicepsForearms
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intermediateMET 5
Close-Grip Bench Press
TricepsChestShoulders
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intermediateMET 5
Arnold Press
ShouldersTricepsCore
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intermediateMET 3.5
Upright Rows
ShouldersBicepsForearms
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beginnerMET 3
Reverse Fly
ShouldersBackForearms
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beginnerMET 3.5
Shrugs
BackShouldersForearms
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beginnerMET 2.5
Wrist Curls
Forearms
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Strength — Lower Body
25 exercisesintermediateMET 5
Squats
QuadsGlutesHamstringsCore
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intermediateMET 6
Deadlifts
HamstringsGlutesBackQuadsCore+1
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beginnerMET 5
Lunges
QuadsGlutesHamstringsCalves+1
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beginnerMET 5
Leg Press
QuadsGlutesHamstrings
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beginnerMET 3.5
Calf Raises
Calves
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intermediateMET 5.5
Hip Thrusts
GlutesHamstringsCore
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beginnerMET 3.5
Leg Curls
HamstringsCalves
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beginnerMET 3.5
Leg Extensions
Quads
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beginnerMET 5
Step-Ups
QuadsGlutesHamstringsCalves+1
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intermediateMET 6
Romanian Deadlift
HamstringsGlutesBackCore+1
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intermediateMET 5.5
Bulgarian Split Squat
QuadsGlutesHamstringsCore+1
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beginnerMET 5
Goblet Squat
QuadsGlutesCoreHamstrings
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intermediateMET 6
Sumo Deadlift
QuadsGlutesHamstringsBackCore+2
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intermediateMET 5.5
Front Squat
QuadsGlutesCore+1
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intermediateMET 8
Box Jumps
QuadsGlutesCalvesHamstringsCore+1
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beginnerMET 2.5
Wall Sits
QuadsGlutesCalves+1
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beginnerMET 3.5
Glute Bridge
GlutesHamstringsCore
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beginnerMET 5
Hack Squat
QuadsGlutesHamstrings
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intermediateMET 5
Single-Leg Deadlift
HamstringsGlutesCoreBack+1
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advancedMET 6
Pistol Squat
QuadsGlutesHamstringsCore+2
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beginnerMET 3
Hip Abduction
GlutesHip FlexorsCore
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beginnerMET 3
Hip Adduction
Hip FlexorsQuadsCore
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intermediateMET 5
Good Morning
HamstringsGlutesBackCore
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advancedMET 4
Sissy Squat
QuadsHip FlexorsCore
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beginnerMET 3.5
Leg Raise
CoreHip FlexorsQuads
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Core
15 exercisesbeginnerMET 3.8
Plank
CoreShouldersGlutes+1
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beginnerMET 3.8
Crunch
Core
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intermediateMET 4
Russian Twist
CoreHip Flexors
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beginnerMET 4
Bicycle Crunch
CoreHip Flexors
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advancedMET 4.5
Hanging Leg Raise
CoreHip FlexorsForearms
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beginnerMET 3
Dead Bug
CoreHip FlexorsShoulders
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beginnerMET 3
Bird Dog
CoreGlutesShoulders+1
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beginnerMET 3.8
Sit-Up
CoreHip Flexors
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intermediateMET 4
Cable Woodchop
CoreShouldersGlutes+1
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intermediateMET 5
Ab Rollout
CoreShouldersBack+1
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intermediateMET 4
Hanging Knee Raise
CoreHip FlexorsForearms
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beginnerMET 4
Flutter Kick
CoreHip FlexorsQuads
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intermediateMET 4.5
V-Up
CoreHip FlexorsQuads
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beginnerMET 3.5
Pallof Press
CoreShouldersGlutes
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advancedMET 6
Dragon Flag
CoreHip FlexorsGlutes+2
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Flexibility & Mobility
15 exercisesbeginnerMET 3
Yoga
Full BodyCore
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beginnerMET 2.5
Stretching
Full Body
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beginnerMET 2
Foam Rolling
Full Body
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beginnerMET 3
Pilates
CoreGlutesBack+1
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beginnerMET 3
Tai Chi
Full BodyCoreQuads
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beginnerMET 1
Meditation
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beginnerMET 1
Deep Breathing
Core
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beginnerMET 2
Cat-Cow
BackCoreShoulders
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beginnerMET 1.5
Child's Pose
BackHip FlexorsShouldersGlutes
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beginnerMET 3
Downward Dog
HamstringsCalvesShouldersCoreBack
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beginnerMET 3.5
Warrior Pose
QuadsGlutesHip FlexorsCoreShoulders+1
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beginnerMET 2
Hip Flexor Stretch
Hip FlexorsQuadsCore
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beginnerMET 2
Hamstring Stretch
HamstringsCalvesBack
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beginnerMET 2
Shoulder Stretch
ShouldersChestBack
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intermediateMET 2.5
Pigeon Pose
GlutesHip FlexorsHamstringsCore
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Related Tools & Guides
Exercise Disclaimer
This content is for informational purposes only and does not replace professional instruction. Consult a qualified trainer or healthcare provider before starting any exercise program. Calorie estimates are based on MET values and may vary by individual.