226 exercises, from 9 categories.
A working library of strength, mobility, cardio, balance, yoga, and pilates movements — vetted for the 60+ audience. Each entry carries numbered form cues, common mistakes, modifications for easier and harder variations, and a chair-friendly option where the movement allows. Sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain). MET values from the Compendium of Physical Activities (Ainsworth 2011).
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Category
Muscle
Equipment
Difficulty
226 exercises
Balance
beginner
Balance Board
CalvesOther·Beginner·2.5 METOpenBalance
beginner
Dumbbell Seated One-Leg Calf Raise
CalvesDumbbell·Beginner·2.5 METOpenBalance
beginner
Heel-to-Toe Walk
CalvesTibialis anteriorNo equipment·Beginner·2.5 METOpenBalance
beginner
Kneeling Single-Arm High Pulley Row
BackCable·Beginner·2.5 METOpenBalance
beginner
Lateral Step Balance
AbductorsBodyweight·Beginner·2.5 METOpenBalance
intermediate
Marching Eyes Closed
AbductorsNo equipment·Intermediate·2.5 METOpenBalance
beginner
Side Leg Raise
AbductorsPull-up bar·Beginner·3.5 METOpenBalance
beginner
Single Dumbbell Front Raise
ShouldersDumbbell·Beginner·2.5 METOpenBalance
beginner
Single Leg Glute Bridge
GlutesBodyweight·Beginner·2.5 METOpenBalance
beginner
Single-Arm Cable Crossover
ChestCable·Beginner·2.5 METOpenBalance
beginner
Single-Leg High Box Squat
QuadsOther·Beginner·2.5 METOpenBalance
beginner
Single-Leg Leg Extension
QuadsMachine·Beginner·2.5 METOpenBalance
beginner
Single-Leg Stance Supported
GlutesCalvesChair·Beginner·2.5 METOpenBalance
intermediate
Single-Leg Stance Unsupported
GlutesCalvesBodyweight·Intermediate·2.5 METOpenBalance
beginner
Sit to Stand
QuadricepsGlutesChair·Beginner·2.5 METOpenBalance
beginner
Smith Machine Single-Leg Split Squat
QuadsMachine·Beginner·2.5 METOpenBalance
beginner
Standing Alternating Dumbbell Press
ShouldersDumbbell·Beginner·2.5 METOpenBalance
beginner
Standing Bent-Over One-Arm Dumbbell Triceps Extension
TricepsDumbbell·Beginner·2.5 METOpenBalance
beginner
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
TricepsDumbbell·Beginner·2.5 METOpenBalance
beginner
Standing Biceps Cable Curl
BicepsCable·Beginner·2.5 METOpenBalance
beginner
Standing Cable Chest Press
ChestCable·Beginner·2.5 METOpenBalance
beginner
Standing Cable Lift
CoreCable·Beginner·2.5 METOpenBalance
beginner
Standing Calf Raise
ChestShoulders+1Bodyweight·Beginner·3.5 METOpenBalance
beginner
Tandem Stance
CalvesTibialis anteriorNo equipment·Beginner·2.5 METOpenBalance
beginner
Weight Shifts
GlutesAbductorsNo equipment·Beginner·2.5 METOpenBalance
intermediate
Y-Balance Reach
GlutesCoreNo equipment·Intermediate·2.5 METOpenCardio
beginner
Alternate Leg Diagonal Bound
QuadsBodyweight·Beginner·2.8 METOpenCardio
beginner
Backward Medicine Ball Throw
ShouldersMedicine Ball·Beginner·2.8 METOpenCardio
beginner
Bench Sprint
QuadsOther·Beginner·2.8 METOpenCardio
beginner
Bicycling
QuadsOther·Beginner·4.0 METOpenCardio
beginner
Box Jump (Multiple Response)
HamstringsOther·Beginner·2.8 METOpenCardio
beginner
Box Skip
HamstringsOther·Beginner·2.8 METOpenCardio
beginner
Brisk Walking
QuadricepsHamstrings+2No equipment·Beginner·3.8 METOpenCardio
beginner
Carioca Quick Step
AdductorsBodyweight·Beginner·2.8 METOpenCardio
beginner
Catch and Overhead Throw
BackMedicine Ball·Beginner·2.8 METOpenCardio
beginner
Chair Dance Cardio
Hip flexorsDeltoidsChair·Beginner·2.8 METOpenCardio
beginner
Chest Push from 3-Point Stance
ChestMedicine Ball·Beginner·4.0 METOpenCardio
beginner
Chest Push Multiple Response
ChestMedicine Ball·Beginner·2.8 METOpenCardio
beginner
Chest Push Single Response
ChestMedicine Ball·Beginner·2.8 METOpenCardio
beginner
Chest Push with Run Release
ChestMedicine Ball·Beginner·6.0 METOpenCardio
beginner
Depth Jump Leap
QuadsOther·Beginner·2.8 METOpenCardio
beginner
Double Leg Butt Kick
QuadsBodyweight·Beginner·2.8 METOpenCardio
beginner
Elliptical Trainer (Moderate Pace)
QuadricepsGlutes+1Elliptical·Beginner·3.3 METOpenCardio
beginner
Interval Walk-Jog
QuadricepsHamstrings+2Bodyweight·Beginner·2.8 METOpenCardio
beginner
Low-Impact Jumping Jacks
QuadricepsGlutes+1No equipment·Beginner·8.0 METOpenCardio
beginner
Marching in Place
Hip flexorsQuadricepsNo equipment·Beginner·3.0 METOpenCardio
beginner
Stationary Bicycle
QuadsMachine·Beginner·4.0 METOpenCardio
beginner
Stationary Bike (Light Pace)
QuadricepsHamstringsStationary bike·Beginner·4.8 METOpenCardio
intermediate
Stepmill Stair Climber
QuadsMachine·Intermediate·2.8 METOpenCardio
beginner
Swimming Laps (Leisurely)
Latissimus dorsiShoulders+2Pool·Beginner·6.0 METOpenCardio
beginner
Walking (Moderate Pace)
QuadricepsHamstrings+2Bodyweight·Beginner·3.3 METOpenCardio
beginner
Water Aerobics
QuadricepsHamstrings+2Pool·Beginner·8.0 METOpenCool-down
beginner
90/90 Hamstring Stretch
HamstringsBodyweight·Beginner·2.5 METOpenCool-down
beginner
Ankle Pumps
CalvesNo equipment·Beginner·2.5 METOpenCool-down
beginner
Calf Stretch Elbows Against Wall
CalvesWall·Beginner·2.3 METOpenCool-down
beginner
Calf Stretch Hands Against Wall
CalvesWall·Beginner·2.3 METOpenCool-down
beginner
Chair Leg Extended Stretch
HamstringsOther·Beginner·2.3 METOpenCool-down
beginner
Chair Lower Back Stretch
BackChair·Beginner·2.3 METOpenCool-down
beginner
Chair Upper Body Stretch
ShouldersOther·Beginner·2.3 METOpenCool-down
beginner
Chest and Front of Shoulder Stretch
ChestOther·Beginner·2.3 METOpenCool-down
beginner
Chest Stretch on Stability Ball
ChestStability Ball·Beginner·2.3 METOpenCool-down
beginner
Chin to Chest Stretch
NeckBodyweight·Beginner·2.3 METOpenCool-down
beginner
Cool-Down Cat Stretch
BackBodyweight·Beginner·2.3 METOpenCool-down
beginner
Cool-Down Hamstring Stretch
HamstringsResistance band·Beginner·2.3 METOpenCool-down
beginner
Dancer's Stretch
BackBodyweight·Beginner·2.3 METOpenCool-down
beginner
Deep Breathing Cooldown
ChestBodyweight·Beginner·2.5 METOpenCool-down
beginner
Doorway Chest Opener
ChestNo equipment·Beginner·2.5 METOpenCool-down
beginner
Dynamic Back Stretch
BackBodyweight·Beginner·2.3 METOpenCool-down
beginner
Dynamic Chest Stretch
ChestBodyweight·Beginner·2.3 METOpenCool-down
beginner
Figure Four Stretch
GlutesBodyweight·Beginner·2.3 METOpenCool-down
beginner
Hamstring Foam Roll (SMR)
HamstringsFoam Roller·Beginner·2.5 METOpenCool-down
beginner
Knee to Chest Stretch
Lower backBodyweight·Beginner·2.3 METOpenCool-down
beginner
Neck Stretch
NeckBodyweight·Beginner·2.3 METOpenCool-down
beginner
Seated Hamstring Stretch
HamstringsChair·Beginner·2.3 METOpenCool-down
beginner
Seated Hamstring Stretch
HamstringsOther·Beginner·3.5 METOpenCool-down
beginner
Standing Hip Hinge
HamstringsBodyweight·Beginner·3.5 METOpenCool-down
beginner
Supine Spinal Twist Cooldown
SpineMat·Beginner·2.5 METOpenKettlebell
beginner
Kettlebell Alternating Floor Press
ChestOther·Beginner·3.5 METOpenKettlebell
intermediate
Kettlebell Alternating Press
ShouldersOther·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Alternating Row
BackOther·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Arnold Press
ShouldersOther·Intermediate·9.8 METOpenKettlebell
beginner
Kettlebell Deadlift
GlutesHamstringsKettlebell·Beginner·9.8 METOpenKettlebell
intermediate
Kettlebell Farmer Carry
ForearmsOther·Intermediate·2.8 METOpenKettlebell
intermediate
Kettlebell Figure 8
CoreOther·Intermediate·9.8 METOpenKettlebell
beginner
Kettlebell Goblet Squat
QuadsOther·Beginner·3.5 METOpenKettlebell
intermediate
Kettlebell Halo
ShouldersKettlebell·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Hang Clean
HamstringsOther·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Pass Between the Legs
CoreOther·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Press
ShouldersKettlebell·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Row
LatsRhomboids+1Kettlebell·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Seated Press
ShouldersOther·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Single-Leg Deadlift
HamstringsOther·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Sumo High Pull
ShouldersOther·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Swing
GlutesHamstringsKettlebell·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Thruster
ShouldersOther·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Turkish Get-Up (Full)
ShouldersOther·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Turkish Get-Up (Modified)
CoreShoulders+1Kettlebell·Intermediate·9.8 METOpenKettlebell
intermediate
Kettlebell Windmill
CoreOther·Intermediate·9.8 METOpenKettlebell
intermediate
One-Arm Kettlebell Floor Press
ChestOther·Intermediate·9.8 METOpenKettlebell
intermediate
One-Arm Kettlebell Row
BackOther·Intermediate·9.8 METOpenKettlebell
intermediate
One-Arm Kettlebell Swing
HamstringsOther·Intermediate·9.8 METOpenMobility
beginner
90/90 Hamstring Stretch
HamstringsBodyweight·Beginner·2.5 METOpenMobility
beginner
Ankle Circles
CalvesNo equipment·Beginner·3.5 METOpenMobility
beginner
Ankle on the Knee Stretch
GlutesBodyweight·Beginner·2.5 METOpenMobility
beginner
Arm Circles
ShouldersBodyweight·Beginner·2.5 METOpenMobility
beginner
Calf Stretch Elbows Against Wall
CalvesWall·Beginner·2.3 METOpenMobility
beginner
Calf Stretch Hands Against Wall
CalvesBodyweight·Beginner·2.3 METOpenMobility
beginner
Cat Stretch
BackBodyweight·Beginner·2.3 METOpenMobility
beginner
Cat-Cow
SpineNo equipment·Beginner·3.5 METOpenMobility
beginner
Chair Leg Extended Stretch
HamstringsOther·Beginner·2.3 METOpenMobility
beginner
Chair Lower Back Stretch
BackChair·Beginner·2.3 METOpenMobility
beginner
Chair Upper Body Stretch
ShouldersOther·Beginner·2.3 METOpenMobility
beginner
Chest and Front of Shoulder Stretch
ChestOther·Beginner·2.3 METOpenMobility
beginner
Chest Stretch on Stability Ball
ChestStability Ball·Beginner·2.3 METOpenMobility
beginner
Child's Pose
BackBodyweight·Beginner·2.3 METOpenMobility
beginner
Chin to Chest Stretch
NeckBodyweight·Beginner·2.3 METOpenMobility
beginner
Dancer's Stretch
BackBodyweight·Beginner·2.3 METOpenMobility
beginner
Downward Dog
HamstringsCalvesMat·Beginner·3.5 METOpenMobility
beginner
Dynamic Back Stretch
BackNo equipment·Beginner·2.3 METOpenMobility
beginner
Dynamic Chest Stretch
ChestBodyweight·Beginner·2.3 METOpenMobility
beginner
Hamstring Stretch
HamstringsBodyweight·Beginner·3.5 METOpenMobility
beginner
Hip Flexor Stretch
QuadsMat·Beginner·3.5 METOpenMobility
beginner
Neck Circles
NeckBodyweight·Beginner·3.5 METOpenMobility
beginner
Quadruped Thoracic Rotation
Upper backBodyweight·Beginner·3.5 METOpenMobility
beginner
Shoulder Rolls
TrapsBodyweight·Beginner·2.5 METOpenMobility
intermediate
World's Greatest Stretch
HamstringsBodyweight·Intermediate·2.3 METOpenPilates
beginner
Bosu Ball Cable Crunch With Side Bends
CoreCable·Beginner·3.0 METOpenPilates
beginner
Cable Crunch
CoreCable·Beginner·3.0 METOpenPilates
beginner
Cable Seated Crunch
CoreCable·Beginner·3.0 METOpenPilates
beginner
Cross-Body Crunch
CoreBodyweight·Beginner·3.0 METOpenPilates
beginner
Crunch - Hands Overhead
CoreBodyweight·Beginner·3.0 METOpenPilates
beginner
Decline Oblique Crunch
CoreBodyweight·Beginner·3.0 METOpenPilates
beginner
Decline Reverse Crunch
CoreBodyweight·Beginner·3.0 METOpenPilates
beginner
Exercise Ball Crunch
CoreStability Ball·Beginner·3.0 METOpenPilates
beginner
Flat Bench Lying Leg Raise
CoreBodyweight·Beginner·3.0 METOpenPilates
beginner
Kneeling Cable Crunch With Alternating Oblique Twists
CoreCable·Beginner·3.0 METOpenPilates
intermediate
Leg Pull Down
AbdominalsBodyweight·Intermediate·3.0 METOpenPilates
beginner
Modified Hundred
AbsMat·Beginner·3.0 METOpenPilates
beginner
Modified Side Plank
ObliquesBodyweight·Beginner·3.0 METOpenPilates
beginner
Oblique Crunches on the Floor
CoreBodyweight·Beginner·3.0 METOpenPilates
beginner
Pelvic Curl
GlutesHamstringsMat·Beginner·3.0 METOpenPilates
beginner
Pilates Crunch - Legs on Exercise Ball
CoreBodyweight·Beginner·3.0 METOpenPilates
beginner
Pilates Crunches
CoreBodyweight·Beginner·3.0 METOpenPilates
beginner
Pilates Oblique Crunches
CoreBodyweight·Beginner·3.0 METOpenPilates
beginner
Pilates Saw
ObliquesBodyweight·Beginner·3.0 METOpenPilates
beginner
Prone Swimming
Lower backGlutesNo equipment·Beginner·3.0 METOpenPilates
beginner
Shoulder Bridge (Pilates)
GlutesMat·Beginner·3.0 METOpenPilates
beginner
Single-Leg Circles
Hip flexorsBodyweight·Beginner·3.0 METOpenPilates
intermediate
Single-Leg Stretch
AbdominalsBodyweight·Intermediate·3.0 METOpenPilates
beginner
Spine Stretch Forward
Lower backNo equipment·Beginner·3.0 METOpenStrength
beginner
3/4 Sit-Up
CoreBodyweight·Beginner·3.5 METOpenStrength
beginner
Air Bike
CoreBodyweight·Beginner·3.5 METOpenStrength
beginner
Alternate Hammer Curl
BicepsDumbbell·Beginner·3.5 METOpenStrength
beginner
Alternate Heel Touchers
CoreBodyweight·Beginner·3.5 METOpenStrength
beginner
Alternate Incline Dumbbell Curl
BicepsDumbbell·Beginner·3.5 METOpenStrength
beginner
Alternating Cable Shoulder Press
ShouldersCable·Beginner·3.5 METOpenStrength
beginner
Alternating Deltoid Raise
ShouldersDumbbell·Beginner·3.5 METOpenStrength
beginner
Alternating Floor Press
ChestOther·Beginner·3.5 METOpenStrength
beginner
Back Flyes With Bands
ShouldersResistance band·Beginner·3.5 METOpenStrength
beginner
Backward Sled Drag
QuadsOther·Beginner·3.5 METOpenStrength
beginner
Balance Board Stand
CalvesOther·Beginner·3.5 METOpenStrength
beginner
Ball Leg Curl
HamstringsStability Ball·Beginner·3.5 METOpenStrength
beginner
Band Good Morning
HamstringsResistance band·Beginner·3.5 METOpenStrength
beginner
Band Good Morning Pull Through
HamstringsResistance band·Beginner·3.5 METOpenStrength
beginner
Band-Assisted Pull-Up
BackOther·Beginner·3.5 METOpenStrength
beginner
Banded Row
BackOther·Beginner·3.5 METOpenStrength
beginner
Bird Dog
CoreShoulders+1Bodyweight·Beginner·3.5 METOpenStrength
beginner
Dead Bug
CoreBodyweight·Beginner·3.5 METOpenStrength
intermediate
Farmer's Carry
ForearmsDumbbell·Intermediate·3.5 METOpenStrength
intermediate
Glute Bridge
GlutesBodyweight·Intermediate·3.5 METOpenStrength
beginner
Goblet Squat
QuadsDumbbell·Beginner·3.5 METOpenStrength
beginner
Kettlebell Deadlift
GlutesHamstrings+1Kettlebell·Beginner·3.5 METOpenStrength
beginner
Plank
CoreChest+1Bodyweight·Beginner·3.5 METOpenStrength
beginner
Single Leg Balance Touch Down
QuadsOther·Beginner·8.0 METOpenStrength
beginner
Wall Push-Up
ShouldersChest+3Bodyweight·Beginner·3.5 METOpenWarm-up
beginner
Ankle Circles
CalvesBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Ankle Circles Warm-Up
CalvesBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Arm Circles
ShouldersBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Arm Circles
ShouldersBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Bodyweight Squat Warm-Up
QuadricepsGlutesBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Calf Stretch Elbows Against Wall
CalvesWall·Beginner·2.3 METOpenWarm-up
beginner
Calf Stretch Hands Against Wall
CalvesWall·Beginner·2.3 METOpenWarm-up
beginner
Cat Stretch
BackBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Chair Leg Extended Stretch
HamstringsOther·Beginner·2.3 METOpenWarm-up
beginner
Chair Lower Back Stretch
BackChair·Beginner·2.3 METOpenWarm-up
beginner
Chair Upper Body Stretch
ShouldersOther·Beginner·2.3 METOpenWarm-up
beginner
Chest and Front of Shoulder Stretch
ChestOther·Beginner·2.3 METOpenWarm-up
beginner
Chest Stretch on Stability Ball
ChestStability Ball·Beginner·2.3 METOpenWarm-up
beginner
Chin to Chest Stretch
NeckBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Dancer's Stretch
BackBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Dynamic Back Stretch
BackBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Dynamic Chest Stretch
ChestBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Elbow Circles
ShouldersBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Hip Circles
Hip flexorsNo equipment·Beginner·2.3 METOpenWarm-up
beginner
Leg Swings Front to Back
Hip flexorsNo equipment·Beginner·2.3 METOpenWarm-up
beginner
Leg Swings Side to Side
Hip flexorsGlutesNo equipment·Beginner·2.3 METOpenWarm-up
beginner
Marching Warm-Up
Hip flexorsBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Neck Rolls
NeckBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Pendulum Arm and Leg Swing
Hip flexorsNo equipment·Beginner·2.3 METOpenWarm-up
beginner
Shoulder Rolls Warm-Up
TrapsBodyweight·Beginner·2.3 METOpenWarm-up
beginner
Trunk Rotation
ObliquesBodyweight·Beginner·2.3 METOpenYoga
beginner
90/90 Hamstring Stretch
HamstringsBodyweight·Beginner·2.5 METOpenYoga
beginner
Ankle Circles
CalvesBodyweight·Beginner·2.5 METOpenYoga
beginner
Ankle On The Knee
GlutesBodyweight·Beginner·2.5 METOpenYoga
beginner
Arm Circles
ShouldersBodyweight·Beginner·2.5 METOpenYoga
beginner
Calf Stretch Elbows Against Wall
CalvesWall·Beginner·2.5 METOpenYoga
beginner
Calf Stretch Hands Against Wall
CalvesBodyweight·Beginner·2.5 METOpenYoga
beginner
Cat Stretch
BackBodyweight·Beginner·2.5 METOpenYoga
beginner
Chair Leg Extended Stretch
HamstringsOther·Beginner·2.5 METOpenYoga
beginner
Chair Lower Back Stretch
BackChair·Beginner·2.5 METOpenYoga
beginner
Chair Upper Body Stretch
ShouldersOther·Beginner·2.5 METOpenYoga
beginner
Chair Warrior One
Hip flexorsChair·Beginner·2.5 METOpenYoga
beginner
Chest and Front of Shoulder Stretch
ChestOther·Beginner·2.5 METOpenYoga
beginner
Chest Stretch on Stability Ball
ChestStability Ball·Beginner·2.5 METOpenYoga
beginner
Child's Pose
BackBodyweight·Beginner·2.5 METOpenYoga
beginner
Chin to Chest Stretch
NeckBodyweight·Beginner·2.5 METOpenYoga
beginner
Dancer's Stretch
BackBodyweight·Beginner·2.5 METOpenYoga
beginner
Easy Seated Pose
Hip flexorsMat·Beginner·2.5 METOpenYoga
beginner
Gentle Sun Salutation
Spine erectorsHip flexors+1No equipment·Beginner·2.5 METOpenYoga
beginner
Knee to Chest Pose
Lower backMat·Beginner·2.5 METOpenYoga
beginner
Legs Up the Wall
HamstringsNo equipment·Beginner·2.5 METOpenYoga
beginner
Mountain Pose
CoreGlutesNo equipment·Beginner·2.5 METOpenYoga
beginner
Savasana (Corpse Pose)
Full bodyMat·Beginner·2.5 METOpenYoga
beginner
Seated Forward Fold
HamstringsBodyweight·Beginner·2.5 METOpenYoga
beginner
Supine Spinal Twist
Spinal erectorsMat·Beginner·2.5 METOpenYoga
beginner
Supported Bridge
GlutesMat·Beginner·2.5 METOpen
Categories: Balance · Cardio · Cool-down · Kettlebell · Mobility · Pilates · Strength · Warm-up · Yoga