The right exercise, the right way
Which muscle do you want to train?
Pick a muscle and see all the ways to train it — at home or in the gym, with or without equipment. Simple steps for beginners.
Choose a muscle ↓Tap on the body
All muscles
Push muscles
Chest, shoulders and the back of your arms — often trained together on one day.
Pull muscles
Back, the front of your arms and grip — often trained together on one day.
Stomach and lower back (core)
The middle of your body — you can do a little every day.
Legs
Thighs, hips and calves — often trained together on one day.
How to use
- Pick a muscleOn the body picture or from the list below.
- Tell us what you haveAt home or in the gym, with equipment or without.
- Follow the stepsSimple steps, common mistakes and safety tips for each exercise.