Fitness Exercises Database - Free Download
A comprehensive database of 872 strength and cardio exercises with detailed instructions, equipment requirements, and targeted muscle groups. Contains 872 records. Download in Excel, CSV, PDF formats.
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💡 Key Takeaways
- Contains 872 records / 7 fields
- Available for free download in Excel, CSV, and PDF formats
- Data sourced from: https://github.com/exercemus/exercises
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| Name | Category | Description | Equipment | Primary Muscles | Secondary Muscles | Instructions |
|---|---|---|---|---|---|---|
| 3/4 Sit-Up | strength | Sit-Up performed 3/4 of the way up | none | abs | Lie down on the floor and secure your feet. Your legs should be bent at the knees., Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your… | |
| 90/90 Hamstring | stretching | Hamstring stretch with legs split | none | hamstrings | calves | Lie on your back, with one leg extended straight out., With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position… |
| Machine Crunch | strength | Crunch performed with a machine | machine | abs | Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps o… | |
| Ab Roller | strength | Rolling from a knee plank to extension | other | abs | shoulders | Hold the Ab Roller with both hands and kneel on the floor., Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This w… |
| Adductor | stretching | One leg adductor foam roll | foam roll | adductors | Lie face down with one leg on a foam roll., Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated., While trying to relax… | |
| Adductor/Groin | stretching | Groin Split Leg Stretch | none | adductors | Lie on your back with your feet raised towards the ceiling., Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position., Attempt to squeeze yo… | |
| Advanced Kettlebell Windmill | strength | kettlebell | abs | glutes, hamstrings, shoulders | Clean and press a kettlebell overhead with one arm., Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind y… | |
| Air Bike | strength | none | abs | Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it.… | ||
| All Fours Quad Stretch | stretching | none | quads | quads | Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand., Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps… | |
| Alternate Hammer Curl | strength | Hammer curl performed with dumbbells and one arm at a time | dumbbell | biceps, brachialis | forearms | Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso., The palms of the hands should be facing your torso. This will be your… |
| Alternate Heel Touchers | strength | none | abs | Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position., Crunch over your torso forwar… | ||
| Alternate Incline Dumbbell Curl | strength | dumbbell | biceps | forearms | Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position., While holding the upper arm stationar… | |
| Alternate Leg Diagonal Bound | plyometrics | none | quads | abductors, adductors, calves, glutes, hamstrings | Assume a comfortable stance with one foot slightly in front of the other., Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to… | |
| Alternating Cable Shoulder Press | strength | cable | shoulders | triceps | Move the cables to the bottom of the tower and select an appropriate weight., Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position., Keeping you… | |
| Alternating Deltoid Raise | strength | dumbbell | shoulders | In a standing position, hold a pair of dumbbells at your side., Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating., Re… | ||
| Alternating Floor Press | strength | kettlebell | chest | abs, shoulders, triceps | Lie on the floor with two kettlebells next to your shoulders., Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward., Extend bot… | |
| Alternating Hang Clean | strength | kettlebell | hamstrings | biceps, calves, forearms, glutes, lower back, traps | Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead., Clean one kettlebell to your shoulder and hold on to the other kettlebell in a h… | |
| Alternating Kettlebell Press | strength | kettlebell | shoulders | triceps | Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do… | |
| Alternating Kettlebell Row | strength | kettlebell | middle back | biceps, lats | Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handle… | |
| Alternating Renegade Row | strength | kettlebell | middle back | abs, biceps, chest, lats, triceps | Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of… |