Leg press: The leg press is a great multiple joint exercise to increase your lower body strength.  Download

Squats: Squats are often called “the king of all weight-training exercises.” Squatting can help improve your overall body conditioning.  Download

Squats alternate: An alternative to squats.  Download

Leg curl: An isolation exercise, leg curls allow you to focus intensity on toning just your hamstrings.  Download

Leg curl alternate: An alternative to lying leg curl.  Download

Heel raise: Heel raises isolate and strengthen your calf muscles, the muscles in the back of your lower legs that help you climb, run, and walk.  Download

Bench press: One of the most popular and effective exercises for building muscle and strength in your chest, shoulders, and triceps.  Download

Bench press alternate: An altenative to bench press.  Download

Lat pull-down: The lat pull-down helps to strengthen the latissimus dorsi muscles of the back, as well as your biceps.   Download

Lat pull-down alternate: An alternative to lat pull-down.  Download

Lat pull-up: Pull-ups will build muscle in your shoulders, arms, and back quicker than any other exercise.  Download

Overhead press: The overhead press works your core (trunk) muscles, as well as shoulders, upper chest, and arms.  Download

Bent-leg deadlift: The bent-leg deadlift builds muscles, including quadriceps, gluteals, trapezius, and the erector spinae.  Download

Leg raises: The leg raise helps strengthen abdominal muscles and hip flexors, muscles used to help move your hips forward.  Download

Leg extension: If you want to tone and strengthen your quadriceps muscles in the front of your thigh, do leg extensions.  Download

Leg extension alternate: An alternative to leg extensions.  Download

Seated row: The seated row build back muscles and biceps, which you use to lift, carry, pull, and climb.  Download

Seated row alternate: An alternative to seated row.  Download

Triceps extension: Your triceps muscle is in the back of your upper arm, and its main function is to allow you to straighten your arm.  Download

Triceps extension alternate: An alternative to tricep extensions.  Download

Biceps curl: The biceps curl is one of the most basic and most effective exercises to strengthen your biceps.   Download

Biceps curl alternate: An alternative to biceps curl.  Download

Push-up: Push-ups are excellent exercises to help you build strength and endurance.  Download

Sit-up: Sit-ups are great exercises you can do to build your abdominal muscles and your hip flexors.  Download

Running: Running is one of the best exercises you can do to build your cardio-respiratory fitness  Download