Excercises by Muscle Group
Choose the muscle group you want to target.
The abductors are muscles located on the outer thigh, responsible for moving the leg away from the body's midline. Exercises such as side leg raises and cable hip abductions help strengthen these muscles, improving hip stability and leg movement.
The abdominal muscles, including the rectus abdominis and obliques, are crucial for core stability and posture. Exercises like crunches, planks, and Russian twists target the abs, helping to build a strong, defined core.
The adductors are located on the inner thigh and are responsible for bringing the legs together. Strengthening these muscles through exercises like hip adduction and sumo squats enhances lower body stability and balance.
The biceps are the muscles located on the front of the upper arm. They are essential for arm flexion and are commonly trained with exercises like arm curls, hammer curls, and concentration curls to build arm strength and definition.
The calf muscles, including the gastrocnemius and soleus, are crucial for ankle movement and stability. Calf raises and variations like seated and standing calf raises help strengthen these muscles, improving overall lower leg strength and endurance.
The chest muscles, primarily the pectoralis major, are vital for pushing movements. Exercises such as the bench press, push-ups, and chest flyes target the chest, enhancing upper body strength and muscular definition.
The forearm muscles, including the wrist flexors and extensors, are essential for grip strength and wrist stability. Wrist curls and reverse wrist curls are effective exercises for developing strong and muscular forearms.
The gluteal muscles, particularly the gluteus maximus, are the largest muscles in the body, crucial for hip extension and stability. Exercises like glute bridges, squats, deadlifts, and hip thrusts are excellent for building strong, powerful glutes.
The hamstrings, located at the back of the thigh, are essential for knee flexion and hip extension. Strengthening exercises such as leg curls, Romanian deadlifts, and glute-ham raises are key for hamstring development and injury prevention.
The hip flexors, including the iliopsoas and rectus femoris, are crucial for lifting the thigh towards the torso. Exercises like leg raises and mountain climbers help strengthen the hip flexors, improving overall hip mobility and strength.
The latissimus dorsi, or lats, are large back muscles that contribute to back width and strength. Pull-ups, lat pulldowns, and various rowing exercises target the lats, enhancing upper body strength and posture.
The lower back muscles, primarily the erector spinae, are crucial for spinal stability and posture. Exercises like deadlifts, back extensions, and good mornings strengthen the lower back, reducing the risk of injury and improving overall back health.
The upper back muscles, including the trapezius and rhomboids, are essential for scapular movement and stability. Strengthening exercises such as rows, face pulls, and rear deltoid flyes help build a strong and stable upper back.
The oblique muscles, including the internal and external obliques, are vital for rotational movements and core stability. Exercises like side bends and bicycle crunches target the obliques, enhancing core strength and waist definition.
The quadriceps, or quads, are the large muscles at the front of the thigh responsible for knee extension. Exercises like squats, lunges, leg press, and leg extensions are effective for strengthening the quads, improving lower body strength and endurance.
The shoulder muscles, primarily the deltoids, are essential for arm movements and shoulder stability. Exercises such as the shoulder press, lateral raises, and front raises target the deltoids, enhancing shoulder strength and mobility.
The trapezius, or traps, are muscles extending from the neck to the middle of the back. Exercises like shrugs and upright rows target the traps, improving neck stability and upper back strength.
The triceps, located on the back of the upper arm, are responsible for arm extension. Exercises such as tricep dips, tricep extensions, and skull crushers help strengthen the triceps, enhancing overall arm strength and definition.
Excercises by Classes
With a comprehensive selection of fitness classes, from high-intensity interval training (HIIT) and strength training to yoga and Pilates, we ensure there's something for everyone.
Cardio workouts focus on improving cardiovascular health and endurance. Activities like running, cycling, jump rope, and aerobics are excellent for burning calories and enhancing heart and lung function.
Strength training aims to build muscle mass and increase strength. Exercises such as squats, deadlifts, and bench press are fundamental for gaining strength, promoting muscle hypertrophy, and enhancing overall physical performance.
Hybrid workouts combine elements of both cardio and strength training to provide a balanced fitness routine. This approach helps improve overall fitness, combining endurance, strength, and functional fitness through diverse exercises and circuit training.
HIIT involves alternating between short, intense bursts of activity and brief rest periods. This method is highly effective for burning fat, boosting metabolism, and improving cardiovascular fitness in a short amount of time.
Strength workouts focus on building muscle strength and endurance through resistance training. Key exercises include weightlifting, powerlifting, and other resistance-based activities that promote muscle growth and strength.
Activation exercises are designed to prepare the body for more intense physical activity. These routines focus on warming up, activating key muscle groups, and improving mobility to prevent injury and enhance workout performance.
Get Fit programs aim to improve overall health and fitness through balanced training routines. These programs include a mix of cardio, strength, and flexibility exercises to promote a healthy, active lifestyle.
Sport-specific training is tailored to improve performance in particular sports. These programs focus on developing skills, agility, speed, and strength relevant to the chosen sport, incorporating sport-specific drills and exercises.
Shaping workouts aim to tone and sculpt the body, enhancing muscle definition and aesthetics. These routines often include targeted exercises to shape specific muscle groups, promoting a lean and defined physique.
On-demand fitness programs offer the flexibility to work out anytime, anywhere. These online classes provide personalized workouts that can be accessed at your convenience, catering to individual fitness goals and schedules.
Excercises by Equipment
Don't have access to a gym? No problem. Check out our Gym Monster workout for a full body workout.
