UNDERSTAND YOUR TRAINING
Explore exercise instructions, equipment and ways to adjust movements. Learn how heart-rate zones describe training intensity.
40 exercise guides · 6 training terms
40 results
Balance & coordination
Keep space between your feet with one foot about half a foot-length ahead. Plant both feet, look forward and hold this stance; bring your feet level and stand steadily before switching the front foot.
Wall, chair or support
Balance & coordination
Keep most of your weight on one foot, use the other foot to tap forward, sideways, and back, returning beside you after each tap, then change the supporting foot.
Wall, chair or support
Balance & coordination
Face forward: one foot steps sideways and the other follows to make one step. Complete three steps, stand steadily and return along the same route without crossing your feet.
No weights
Balance & coordination
Walk forward for four comfortable steps, come to a natural steady stance, turn using several small steps, settle again, and walk back toward the start.
No weights
Mobility & stretching
Sit steadily with relaxed shoulders. Turn slowly to one side, hold about 5 seconds and return to center. Complete one side before switching; do not push your head with a hand.
Wall, chair or support
Mobility & stretching
Lie on your side with your knees comfortably bent and both arms together in front, sweep the top arm overhead and behind you while your eyes follow the hand, then return along the same path.
No weights
Mobility & stretching
Lie on your back with knees bent. Slide one heel away as the arm on the same side reaches overhead, then return with control. Complete this side before switching.
No weights
Mobility & stretching
First use both hands on a stable chair to move through half kneeling, both knees, and side sitting to the floor. Once seated, bend your knees and plant the feet apart, support yourself with your hands behind you, move both knees together to one side, return to center, then move to the other side.
Wall, chair or support
Mobility & stretching
From standing, hold a stable bench, step back and lower one knee gently with the front foot planted. Keep the front heel down as the knee moves slowly toward the toes, then return.
Wall, chair or support
Mobility & stretching
Hold a stable support with one hand. Bend the other knee and hold the ankle only if you can reach it while steady. Keep the knees close and your body upright without arching your lower back, feeling a gentle stretch at the front of the thigh. Hold this position and breathe naturally, then release steadily and change sides.
Wall, chair or support
Mobility & stretching
Sit toward the front of a stable chair. Extend one leg with the heel on the floor and a comfortable bend in the knee. Keep the back natural and lean gently from the hips until there is a mild stretch behind the thigh. Hold this position, then return upright and change sides.
Wall, chair or support
Mobility & stretching
Sit or stand steadily, arms open to the sides just below shoulder height. Move them gently backward to a mild chest stretch; hold this position, then bring them back slowly.
No weights
Mobility & stretching
Place both hands on a wall and step one foot back with toes forward and heel down. Bend the front knee slightly. Move forward gently until there is a mild stretch in the rear calf. Hold this position, then return steadily and change sides.
Wall, chair or support
Mobility & stretching
Stand steadily and bend the torso gently to one side with the chest facing forward. Pause about two seconds and return upright; complete one side before changing sides.
No weights
Strength
Stand with your feet about shoulder-width apart, move your hips down and back with your knees tracking in the direction of your toes, then press through the floor to stand.
No weights
Strength
Hold one dumbbell vertically at your chest with both hands, move your hips down and back with your knees tracking in the direction of your toes, then press through both feet to stand.
Dumbbells
Strength
In a squat rack with safeties set, place the bar across your upper back, unrack it steadily, move your hips down and back, then press through both feet to stand and rerack safely.
Barbell
Strength
Lie on your back with your knees bent and feet planted, press through your feet to lift your hips until your shoulders, hips, and knees are roughly aligned, then lower slowly.
No weights
Strength
Hold the dumbbells in front of your thighs, keep a slight bend in your knees, move your hips back as the dumbbells travel close to your legs, then tighten your glutes to stand tall.
Dumbbells
Strength
Stand holding the bar, keep a slight bend in your knees, move your hips back as the bar travels close to your legs, then tighten your glutes to stand tall.
Barbell
Strength
Choose a wall, stable bench, knee-supported, or toe-supported version that lets you complete the repetitions with control, keep your body aligned, lower your chest toward the support, and press back to the start.
Wall, chair or support
Strength
Lie on a stable bench with both feet planted, first press the dumbbells above your shoulders, then lower them beside your chest with control and press them back to the start together.
Dumbbells
Strength
Lie on a nonslip floor with knees bent and feet planted. Press light dumbbells up, then lower slowly until your upper arms touch the floor. See the action guide for setup and getting up.
Dumbbells
Strength
Lie on the bench inside correctly set safeties with both feet planted, lower the bar with control toward your chest to a comfortable depth that remains catchable by the safeties, then press upward and rerack safely.
Barbell
Strength
Support one hand and the same-side knee on the bench, keep the other foot on the floor and the dumbbell in the free hand, then hold your trunk steady as you pull the elbow toward your hip and lower with control.
Dumbbells
Strength
Hold the bar, keep a slight bend in your knees, move your hips back, and hold your trunk steady as you pull the bar toward your lower chest or upper abdomen and lower it with control.
Barbell
Strength
Hold a dumbbell in each hand, soften your knees, move your hips back and lean forward. Keep your back steady, draw your elbows back, then lower the weights slowly.
Dumbbells
Strength
Face a stable support with feet planted parallel and fingertips resting on it. Raise your heels slowly to a controlled height, settle briefly and lower slowly. Keep the knees natural and avoid bouncing. Do not remove support to make balancing harder.
Wall, chair or support
Strength
Place your forearms on the floor with elbows under your shoulders, support yourself on your knees or toes, and keep your head, trunk, and hips in a stable line while continuing to breathe.
Wall, chair or support
Strength
Lift into a bridge and take alternating small heel steps outward, then back. One full walk out and back is one sequence.
No weights
Aerobic exercise
Walk on a level surface with a natural stride.
No weights
Aerobic exercise
Run at a steady pace. If you alternate running and walking, walk easily between runs.
No weights
Aerobic exercise
Ride with smooth, steady pedaling.
Bicycle
Preparation & finishing
Start slowly with small steps, let your arms swing naturally and stay able to speak in full sentences.
No weights
Preparation & finishing
Relax your arms by your sides. Roll both shoulders forward five times and backward five times, then repeat once: twenty rolls total.
No weights
Preparation & finishing
Keep your hips generally facing forward. Gently turn your upper body to one side and return to the middle, five times each way.
No weights
Preparation & finishing
With stable support, extend one foot slightly forward. Point the toes away and draw them back for one repetition, ten per foot.
Wall, chair or support
Preparation & finishing
Alternate a small forward heel tap and return, twenty taps in total.
No weights
Preparation & finishing
March easily and gradually slow down, allowing your breathing and effort to ease.
No weights
Preparation & finishing
Breathe naturally in a stable, comfortable standing or seated position and relax your shoulders; allow about thirty seconds and finish when comfortable.
No weights