Find your exercise.
344 exercises and activities from the Kilos catalogue. Search the name you know, or browse by equipment.
From the catalogue to your workout
Use these names when adding an exercise in Kilos. The catalogue includes strength exercises, cardio and timed activities. You can also create a custom exercise in the app.
This is a directory of logging options. For the logging flow, see your first workout in Kilos.
Browse the catalogue
344 exercises and activities
No matches. Try another name or clear the filters. You can create a custom exercise in Kilos if it is missing.
Ab Wheel Rollout
Bodyweight · Weight and reps
core
Air Bike
Machine · Distance and time
cardio, full body
Air Squat
Bodyweight · Weight and reps
quads, glutes
Archer Push Up
Bodyweight · Weight and reps
chest, triceps
Arnold Press (Dumbbell)
Dumbbell · Weight and reps
shoulders, triceps
Back Extension
Bodyweight · Weight and reps
back, glutes, hamstrings
Back Extension (Machine)
Machine · Weight and reps
back
Back Extension (Weighted)
Weighted · Weight and reps
back, glutes, hamstrings
Ball Slam
No equipment · Weight and reps
full body, core
Band Pull Apart
Band · Weight and reps
shoulders, back
Battle Ropes
No equipment · Time
full body, cardio
Bayesian Curl (Cable)
Cable · Weight and reps
biceps
Bear Crawl
Bodyweight · Weight and reps
full body, core
Behind the Neck Press (Barbell)
Barbell · Weight and reps
shoulders, triceps
Belt Squat
Machine · Weight and reps
quads, glutes
Bench Dip
Bodyweight · Weight and reps
triceps
Bench Dip (Weighted)
Weighted · Weight and reps
triceps
Bench Press (Barbell)
Barbell · Weight and reps
chest, triceps, shoulders
Bench Press (Cable)
Cable · Weight and reps
chest, triceps
Bench Press (Dumbbell)
Dumbbell · Weight and reps
chest, triceps, shoulders
Bench Press (Smith Machine)
Smith Machine · Weight and reps
chest, triceps, shoulders
Bent Over Row (Barbell)
Barbell · Weight and reps
back, biceps
Bent Over Row (Dumbbell)
Dumbbell · Weight and reps
back, biceps
Bent Over Row (Smith Machine)
Smith Machine · Weight and reps
back, biceps
Bicep Curl (Band)
Band · Weight and reps
biceps
Bicep Curl (Barbell)
Barbell · Weight and reps
biceps
Bicep Curl (Cable)
Cable · Weight and reps
biceps
Bicep Curl (Dumbbell)
Dumbbell · Weight and reps
biceps
Bicep Curl (EZ Bar)
EZ Bar · Weight and reps
biceps
Bicep Curl (Kettlebell)
Kettlebell · Weight and reps
biceps
Bicep Curl (Machine)
Machine · Weight and reps
biceps
Bicycle Crunch
Bodyweight · Weight and reps
core
Bird Dog
Bodyweight · Weight and reps
core
Box Jump
Bodyweight · Weight and reps
full body, quads
Boxing
No equipment · Time
cardio, full body
Broad Jump
Bodyweight · Weight and reps
quads, glutes, full body
Bulgarian Split Squat (Barbell)
Barbell · Weight and reps
quads, glutes
Bulgarian Split Squat (Dumbbell)
Dumbbell · Weight and reps
quads, glutes
Bulgarian Split Squat (Kettlebell)
Kettlebell · Weight and reps
quads, glutes
Bulgarian Split Squat (Smith Machine)
Smith Machine · Weight and reps
quads, glutes
Burpee
Bodyweight · Weight and reps
full body, cardio
Calf Press (Machine)
Machine · Weight and reps
calves
Chest Fly (Band)
Band · Weight and reps
chest
Chest Fly (Cable)
Cable · Weight and reps
chest
Chest Fly (Dumbbell)
Dumbbell · Weight and reps
chest
Chest Fly (Machine)
Machine · Weight and reps
chest
Chest Press (Band)
Band · Weight and reps
chest, triceps
Chest Press (Cable)
Cable · Weight and reps
chest, triceps
Chest Press (Machine)
Machine · Weight and reps
chest, triceps, shoulders
Chest-Supported Row (Dumbbell)
Dumbbell · Weight and reps
back, biceps
Chin Up
Bodyweight · Weight and reps
back, biceps
Chin Up (Assisted)
Assisted · Weight and reps
back, biceps
Chin Up (Band)
Band · Weight and reps
back, biceps
Chin Up (Weighted)
Weighted · Weight and reps
back, biceps
Clean (Barbell)
Barbell · Weight and reps
full body
Clean and Jerk (Barbell)
Barbell · Weight and reps
full body
Close-Grip Bench Press (Barbell)
Barbell · Weight and reps
triceps, chest
Close-Grip Bench Press (Smith Machine)
Smith Machine · Weight and reps
triceps, chest
Close-Grip Lat Pulldown (Cable)
Cable · Weight and reps
back, biceps
Cold Plunge
No equipment · Time
recovery
Concentration Curl (Dumbbell)
Dumbbell · Weight and reps
biceps
Copenhagen Plank
Bodyweight · Time
core
Crunch
Bodyweight · Weight and reps
core
Crunch (Cable)
Cable · Weight and reps
core
Crunch (Machine)
Machine · Weight and reps
core
Curtsy Lunge
Bodyweight · Weight and reps
glutes, quads
Cycling
Machine · Distance and time
cardio
Dead Bug
Bodyweight · Weight and reps
core
Dead Hang
Bodyweight · Time
forearms, back
Deadlift (Barbell)
Barbell · Weight and reps
back, hamstrings, glutes
Deadlift (Dumbbell)
Dumbbell · Weight and reps
back, hamstrings, glutes
Deadlift (Kettlebell)
Kettlebell · Weight and reps
back, hamstrings, glutes
Deadlift (Smith Machine)
Smith Machine · Weight and reps
back, hamstrings, glutes
Deadlift (Trap Bar)
Trap Bar · Weight and reps
back, quads, glutes, hamstrings
Decline Bench Press (Barbell)
Barbell · Weight and reps
chest, triceps
Decline Bench Press (Dumbbell)
Dumbbell · Weight and reps
chest, triceps
Decline Bench Press (Smith Machine)
Smith Machine · Weight and reps
chest, triceps
Decline Chest Fly (Cable)
Cable · Weight and reps
chest
Decline Chest Fly (Dumbbell)
Dumbbell · Weight and reps
chest
Decline Chest Press (Machine)
Machine · Weight and reps
chest, triceps
Decline Push Up
Bodyweight · Weight and reps
chest, shoulders, triceps
Decline Sit Up
Bodyweight · Weight and reps
core
Deficit Deadlift (Barbell)
Barbell · Weight and reps
back, hamstrings, glutes
Diamond Push Up
Bodyweight · Weight and reps
triceps, chest
Dip
Bodyweight · Weight and reps
chest, triceps, shoulders
Dip (Assisted)
Assisted · Weight and reps
chest, triceps, shoulders
Dip (Weighted)
Weighted · Weight and reps
chest, triceps, shoulders
Donkey Kick
Bodyweight · Weight and reps
glutes
Drag Curl (Barbell)
Barbell · Weight and reps
biceps
Dragon Flag
Bodyweight · Weight and reps
core
Dumbbell Snatch
Dumbbell · Weight and reps
full body
Elliptical
Machine · Distance and time
cardio
External Rotation (Band)
Band · Weight and reps
shoulders
External Rotation (Cable)
Cable · Weight and reps
shoulders
External Rotation (Dumbbell)
Dumbbell · Weight and reps
shoulders
Face Pull (Band)
Band · Weight and reps
shoulders, back
Face Pull (Cable)
Cable · Weight and reps
shoulders, back
Farmer's Carry (Dumbbell)
Dumbbell · Weight and distance
forearms, full body
Farmer's Carry (Kettlebell)
Kettlebell · Weight and distance
forearms, full body
Farmer's Carry (Trap Bar)
Trap Bar · Weight and distance
forearms, full body
Floor Press (Barbell)
Barbell · Weight and reps
chest, triceps
Floor Press (Dumbbell)
Dumbbell · Weight and reps
chest, triceps
Flutter Kicks
Bodyweight · Weight and reps
core
Front Raise (Band)
Band · Weight and reps
shoulders
Front Raise (Barbell)
Barbell · Weight and reps
shoulders
Front Raise (Cable)
Cable · Weight and reps
shoulders
Front Raise (Dumbbell)
Dumbbell · Weight and reps
shoulders
Front Raise (Plate)
Plate · Weight and reps
shoulders
Front Squat (Barbell)
Barbell · Weight and reps
quads, core
Glute Bridge
Bodyweight · Weight and reps
glutes, hamstrings
Glute Bridge (Barbell)
Barbell · Weight and reps
glutes, hamstrings
Glute Bridge (Dumbbell)
Dumbbell · Weight and reps
glutes, hamstrings
Glute Ham Raise
Bodyweight · Weight and reps
hamstrings, glutes
Glute Kickback (Band)
Band · Weight and reps
glutes
Glute Kickback (Cable)
Cable · Weight and reps
glutes
Glute Kickback (Machine)
Machine · Weight and reps
glutes
Goblet Squat (Dumbbell)
Dumbbell · Weight and reps
quads, glutes
Goblet Squat (Kettlebell)
Kettlebell · Weight and reps
quads, glutes
Good Morning (Barbell)
Barbell · Weight and reps
hamstrings, back, glutes
Hack Squat
Machine · Weight and reps
quads, glutes
Hammer Curl (Cable)
Cable · Weight and reps
biceps, forearms
Hammer Curl (Dumbbell)
Dumbbell · Weight and reps
biceps, forearms
Handstand Hold
Bodyweight · Time
shoulders, core
Handstand Push Up
Bodyweight · Weight and reps
shoulders, triceps
Hang Clean (Barbell)
Barbell · Weight and reps
full body
Hanging Knee Raise
Bodyweight · Weight and reps
core
Hanging Leg Raise
Bodyweight · Weight and reps
core
Hex Press (Dumbbell)
Dumbbell · Weight and reps
chest, triceps
High Knees
Bodyweight · Time
cardio
High Row (Machine)
Machine · Weight and reps
back, biceps
Hiking
No equipment · Distance and time
cardio
Hip Abduction (Band)
Band · Weight and reps
glutes
Hip Abduction (Cable)
Cable · Weight and reps
glutes
Hip Abduction (Machine)
Machine · Weight and reps
glutes
Hip Adduction (Cable)
Cable · Weight and reps
quads, glutes
Hip Adduction (Machine)
Machine · Weight and reps
quads, glutes
Hip Thrust (Barbell)
Barbell · Weight and reps
glutes, hamstrings
Hip Thrust (Dumbbell)
Dumbbell · Weight and reps
glutes, hamstrings
Hip Thrust (Machine)
Machine · Weight and reps
glutes, hamstrings
Hip Thrust (Smith Machine)
Smith Machine · Weight and reps
glutes, hamstrings
Hollow Hold
Bodyweight · Time
core
Incline Bench Press (Barbell)
Barbell · Weight and reps
chest, shoulders, triceps
Incline Bench Press (Dumbbell)
Dumbbell · Weight and reps
chest, shoulders, triceps
Incline Bench Press (Smith Machine)
Smith Machine · Weight and reps
chest, shoulders, triceps
Incline Bicep Curl (Dumbbell)
Dumbbell · Weight and reps
biceps
Incline Chest Fly (Cable)
Cable · Weight and reps
chest, shoulders
Incline Chest Fly (Dumbbell)
Dumbbell · Weight and reps
chest, shoulders
Incline Chest Press (Machine)
Machine · Weight and reps
chest, shoulders, triceps
Incline Push Up
Bodyweight · Weight and reps
chest, triceps
Inverted Row
Bodyweight · Weight and reps
back, biceps
Iso-Lateral Row (Machine)
Machine · Weight and reps
back, biceps
Jerk (Barbell)
Barbell · Weight and reps
full body, shoulders
JM Press (Barbell)
Barbell · Weight and reps
triceps, chest
Jump Rope
No equipment · Time
cardio
Jump Squat
Bodyweight · Weight and reps
quads, glutes
Jumping Jack
Bodyweight · Weight and reps
cardio, full body
Jumping Lunge
Bodyweight · Weight and reps
quads, glutes
Kettlebell Clean
Kettlebell · Weight and reps
full body
Kettlebell Snatch
Kettlebell · Weight and reps
full body
Kettlebell Swing
Kettlebell · Weight and reps
glutes, hamstrings, full body
Kneeling Push Up
Bodyweight · Weight and reps
chest, triceps
L-Sit
Bodyweight · Time
core
Landmine Press
Barbell · Weight and reps
shoulders, chest, triceps
Landmine Rotation
Barbell · Weight and reps
core
Lat Pulldown (Band)
Band · Weight and reps
back, biceps
Lat Pulldown (Cable)
Cable · Weight and reps
back, biceps
Lat Pulldown (Machine)
Machine · Weight and reps
back, biceps
Lateral Lunge
Bodyweight · Weight and reps
quads, glutes
Lateral Lunge (Dumbbell)
Dumbbell · Weight and reps
quads, glutes
Lateral Raise (Band)
Band · Weight and reps
shoulders
Lateral Raise (Cable)
Cable · Weight and reps
shoulders
Lateral Raise (Dumbbell)
Dumbbell · Weight and reps
shoulders
Lateral Raise (Machine)
Machine · Weight and reps
shoulders
Leg Extension (Band)
Band · Weight and reps
quads
Leg Extension (Machine)
Machine · Weight and reps
quads
Leg Press
Machine · Weight and reps
quads, glutes
Lunge (Barbell)
Barbell · Weight and reps
quads, glutes
Lunge (Dumbbell)
Dumbbell · Weight and reps
quads, glutes
Lunge (Kettlebell)
Kettlebell · Weight and reps
quads, glutes
Lunge (Smith Machine)
Smith Machine · Weight and reps
quads, glutes
Lying Leg Curl (Machine)
Machine · Weight and reps
hamstrings
Lying Leg Raise
Bodyweight · Weight and reps
core
Meadows Row (Barbell)
Barbell · Weight and reps
back, biceps
Mountain Climber
Bodyweight · Weight and reps
core, cardio
Muscle Up
Bodyweight · Weight and reps
back, chest, triceps
Nordic Hamstring Curl
Bodyweight · Weight and reps
hamstrings
Oblique Crunch
Bodyweight · Weight and reps
core
Overhead Carry (Dumbbell)
Dumbbell · Weight and distance
shoulders, core
Overhead Carry (Kettlebell)
Kettlebell · Weight and distance
shoulders, core
Overhead Curl (Cable)
Cable · Weight and reps
biceps
Overhead Press (Band)
Band · Weight and reps
shoulders, triceps
Overhead Press (Barbell)
Barbell · Weight and reps
shoulders, triceps
Overhead Press (Dumbbell)
Dumbbell · Weight and reps
shoulders, triceps
Overhead Press (Kettlebell)
Kettlebell · Weight and reps
shoulders, triceps
Overhead Press (Smith Machine)
Smith Machine · Weight and reps
shoulders, triceps
Overhead Squat (Barbell)
Barbell · Weight and reps
quads, shoulders, core
Overhead Triceps Extension (Band)
Band · Weight and reps
triceps
Overhead Triceps Extension (Cable)
Cable · Weight and reps
triceps
Overhead Triceps Extension (Dumbbell)
Dumbbell · Weight and reps
triceps
Overhead Triceps Extension (EZ Bar)
EZ Bar · Weight and reps
triceps
Pallof Press (Cable)
Cable · Weight and reps
core
Pendulum Squat
Machine · Weight and reps
quads, glutes
Pike Push Up
Bodyweight · Weight and reps
shoulders, triceps
Pistol Squat
Bodyweight · Weight and reps
quads, glutes
Plank
Bodyweight · Time
core
Plate Pinch
Plate · Time
forearms
Plyo Push Up
Bodyweight · Weight and reps
chest, triceps
Power Clean (Barbell)
Barbell · Weight and reps
full body
Preacher Curl (Barbell)
Barbell · Weight and reps
biceps
Preacher Curl (Cable)
Cable · Weight and reps
biceps
Preacher Curl (Dumbbell)
Dumbbell · Weight and reps
biceps
Preacher Curl (EZ Bar)
EZ Bar · Weight and reps
biceps
Preacher Curl (Machine)
Machine · Weight and reps
biceps
Pull Through (Cable)
Cable · Weight and reps
glutes, hamstrings
Pull Up
Bodyweight · Weight and reps
back, biceps
Pull Up (Assisted)
Assisted · Weight and reps
back, biceps
Pull Up (Band)
Band · Weight and reps
back, biceps
Pull Up (Weighted)
Weighted · Weight and reps
back, biceps
Pullover (Dumbbell)
Dumbbell · Weight and reps
chest, back
Pullover (Machine)
Machine · Weight and reps
back, chest
Push Press (Barbell)
Barbell · Weight and reps
shoulders, triceps, quads
Push Press (Dumbbell)
Dumbbell · Weight and reps
shoulders, triceps, quads
Push Up
Bodyweight · Weight and reps
chest, triceps, shoulders
Push Up (Weighted)
Weighted · Weight and reps
chest, triceps, shoulders
Rack Pull (Barbell)
Barbell · Weight and reps
back, glutes
Renegade Row (Dumbbell)
Dumbbell · Weight and reps
back, core
Reverse Crunch
Bodyweight · Weight and reps
core
Reverse Curl (Barbell)
Barbell · Weight and reps
forearms, biceps
Reverse Curl (Cable)
Cable · Weight and reps
forearms, biceps
Reverse Curl (Dumbbell)
Dumbbell · Weight and reps
forearms, biceps
Reverse Curl (EZ Bar)
EZ Bar · Weight and reps
forearms, biceps
Reverse Fly (Band)
Band · Weight and reps
shoulders, back
Reverse Fly (Cable)
Cable · Weight and reps
shoulders, back
Reverse Fly (Dumbbell)
Dumbbell · Weight and reps
shoulders, back
Reverse Fly (Machine)
Machine · Weight and reps
shoulders, back
Reverse Hyperextension
Machine · Weight and reps
glutes, hamstrings, back
Reverse Lunge
Bodyweight · Weight and reps
quads, glutes
Reverse Lunge (Barbell)
Barbell · Weight and reps
quads, glutes
Reverse Lunge (Dumbbell)
Dumbbell · Weight and reps
quads, glutes
Reverse Wrist Curl (Barbell)
Barbell · Weight and reps
forearms
Reverse Wrist Curl (Dumbbell)
Dumbbell · Weight and reps
forearms
Reverse-Grip Lat Pulldown (Cable)
Cable · Weight and reps
back, biceps
Ring Dip
Bodyweight · Weight and reps
chest, triceps
Romanian Deadlift (Barbell)
Barbell · Weight and reps
hamstrings, glutes, back
Romanian Deadlift (Dumbbell)
Dumbbell · Weight and reps
hamstrings, glutes
Romanian Deadlift (Kettlebell)
Kettlebell · Weight and reps
hamstrings, glutes
Romanian Deadlift (Smith Machine)
Smith Machine · Weight and reps
hamstrings, glutes
Rope Climb
Bodyweight · Weight and reps
back, biceps, forearms
Rowing Machine
Machine · Distance and time
cardio, back
Running
No equipment · Distance and time
cardio
Russian Twist
Bodyweight · Weight and reps
core
Russian Twist (Weighted)
Weighted · Weight and reps
core
Sauna
No equipment · Time
recovery
Seated Calf Raise (Dumbbell)
Dumbbell · Weight and reps
calves
Seated Calf Raise (Machine)
Machine · Weight and reps
calves
Seated Dip (Machine)
Machine · Weight and reps
triceps, chest
Seated Leg Curl (Machine)
Machine · Weight and reps
hamstrings
Seated Row (Band)
Band · Weight and reps
back, biceps
Seated Row (Cable)
Cable · Weight and reps
back, biceps
Seated Row (Machine)
Machine · Weight and reps
back, biceps
Shoulder Press (Machine)
Machine · Weight and reps
shoulders, triceps
Shrug (Barbell)
Barbell · Weight and reps
back
Shrug (Cable)
Cable · Weight and reps
back
Shrug (Dumbbell)
Dumbbell · Weight and reps
back
Shrug (Machine)
Machine · Weight and reps
back
Shrug (Smith Machine)
Smith Machine · Weight and reps
back
Shrug (Trap Bar)
Trap Bar · Weight and reps
back
Side Bend (Dumbbell)
Dumbbell · Weight and reps
core
Side Plank
Bodyweight · Time
core
Single-Arm Lat Pulldown (Cable)
Cable · Weight and reps
back, biceps
Single-Arm Reverse-Grip Triceps Pushdown (Cable)
Cable · Weight and reps
triceps
Single-Arm Row (Cable)
Cable · Weight and reps
back, biceps
Single-Arm Row (Dumbbell)
Dumbbell · Weight and reps
back, biceps
Single-Arm Row (Kettlebell)
Kettlebell · Weight and reps
back, biceps
Single-Leg Glute Bridge
Bodyweight · Weight and reps
glutes, hamstrings
Single-Leg Hip Thrust
Bodyweight · Weight and reps
glutes, hamstrings
Single-Leg Romanian Deadlift (Dumbbell)
Dumbbell · Weight and reps
hamstrings, glutes
Single-Leg Romanian Deadlift (Kettlebell)
Kettlebell · Weight and reps
hamstrings, glutes
Sissy Squat
Bodyweight · Weight and reps
quads
Sit Up
Bodyweight · Weight and reps
core
Ski Erg
Machine · Distance and time
cardio, back
Skull Crusher (Barbell)
Barbell · Weight and reps
triceps
Skull Crusher (Dumbbell)
Dumbbell · Weight and reps
triceps
Skull Crusher (EZ Bar)
EZ Bar · Weight and reps
triceps
Sled Pull
No equipment · Weight and distance
full body, back
Sled Push
No equipment · Weight and distance
full body, quads
Snatch (Barbell)
Barbell · Weight and reps
full body
Spider Curl (Dumbbell)
Dumbbell · Weight and reps
biceps
Spider Curl (EZ Bar)
EZ Bar · Weight and reps
biceps
Sprint
No equipment · Distance and time
cardio
Squat (Barbell)
Barbell · Weight and reps
quads, glutes
Squat (Dumbbell)
Dumbbell · Weight and reps
quads, glutes
Squat (Machine)
Machine · Weight and reps
quads, glutes
Squat (Smith Machine)
Smith Machine · Weight and reps
quads, glutes
Stair Climber
Machine · Steps and time
cardio
Standing Calf Raise
Bodyweight · Weight and reps
calves
Standing Calf Raise (Barbell)
Barbell · Weight and reps
calves
Standing Calf Raise (Dumbbell)
Dumbbell · Weight and reps
calves
Standing Calf Raise (Machine)
Machine · Weight and reps
calves
Standing Calf Raise (Smith Machine)
Smith Machine · Weight and reps
calves
Standing Leg Curl (Machine)
Machine · Weight and reps
hamstrings
Step Up
Bodyweight · Weight and reps
quads, glutes
Step Up (Barbell)
Barbell · Weight and reps
quads, glutes
Step Up (Dumbbell)
Dumbbell · Weight and reps
quads, glutes
Straight-Arm Pulldown (Cable)
Cable · Weight and reps
back
Stretching
No equipment · Time
recovery
Suitcase Carry (Dumbbell)
Dumbbell · Weight and distance
core, forearms
Sumo Deadlift (Barbell)
Barbell · Weight and reps
back, glutes, hamstrings, quads
Superman
Bodyweight · Weight and reps
back, glutes
Svend Press (Plate)
Plate · Weight and reps
chest
Swimming
No equipment · Distance and time
cardio
T-Bar Row
Barbell · Weight and reps
back, biceps
Thruster (Barbell)
Barbell · Weight and reps
full body, quads, shoulders
Thruster (Dumbbell)
Dumbbell · Weight and reps
full body, quads, shoulders
Tibialis Raise
Bodyweight · Weight and reps
calves
Toes to Bar
Bodyweight · Weight and reps
core
Torso Rotation (Machine)
Machine · Weight and reps
core
Treadmill
Machine · Distance and time
cardio
Triceps Extension (Machine)
Machine · Weight and reps
triceps
Triceps Kickback (Band)
Band · Weight and reps
triceps
Triceps Kickback (Cable)
Cable · Weight and reps
triceps
Triceps Kickback (Dumbbell)
Dumbbell · Weight and reps
triceps
Triceps Pushdown (Band)
Band · Weight and reps
triceps
Triceps Pushdown (Cable)
Cable · Weight and reps
triceps
Turkish Get Up (Kettlebell)
Kettlebell · Weight and reps
full body, core, shoulders
Upright Row (Barbell)
Barbell · Weight and reps
shoulders, back
Upright Row (Cable)
Cable · Weight and reps
shoulders, back
Upright Row (Dumbbell)
Dumbbell · Weight and reps
shoulders, back
Upright Row (EZ Bar)
EZ Bar · Weight and reps
shoulders, back
Upright Row (Smith Machine)
Smith Machine · Weight and reps
shoulders, back
V Up
Bodyweight · Weight and reps
core
Walking
No equipment · Distance and time
cardio
Walking Lunge
Bodyweight · Weight and reps
quads, glutes
Walking Lunge (Dumbbell)
Dumbbell · Weight and reps
quads, glutes
Wall Ball
No equipment · Weight and reps
full body, quads, shoulders
Wall Sit
Bodyweight · Time
quads
Wide-Grip Seated Row (Cable)
Cable · Weight and reps
back, shoulders
Woodchop (Cable)
Cable · Weight and reps
core
Wrist Curl (Barbell)
Barbell · Weight and reps
forearms
Wrist Curl (Dumbbell)
Dumbbell · Weight and reps
forearms
Wrist Roller
No equipment · Weight and reps
forearms
Y Raise (Dumbbell)
Dumbbell · Weight and reps
shoulders, back
Zercher Squat (Barbell)
Barbell · Weight and reps
quads, glutes, core
Zottman Curl (Dumbbell)
Dumbbell · Weight and reps
biceps, forearms