DietsPremium + Recommended focus of this week

Indoor Calisthenics for Everyone

Build lean muscle and strong core stability from the comfort of indoors. These engaging bodyweight progressions make calisthenics accessible and highly rewarding.

Search more

Calisthenics Core Strength

Find matching diet

Find workout plan

Search exercise bundles

Safe movement & proper form

Train Mindfully and Build Fitness at Your Own Pace

Browse our clear exercise atlas with step-by-step instructions and form tips. Choose movements tailored to your ability — whether at home, outdoors, or at the gym.

Calisthenics

Search more

Core Strength

Search more

Newest

Clinical protocol

Newest

Your health in focus

Discover the right services and tools for every step of your journey.

Specialists

Find nutrition experts, coaches and therapists.

Nutrients

Discover foods with high nutrient content.

Workout Plans

Find professional workout routines tailored to your goals.

Medications

Explore medications and read official product information on medications.

Recipes

Browse healthy and delicious recipes.

Allergens

Discover food allergens and deepen your knowledge.

ADVANCED SEARCH FILTERS Specialist Verified

Filter our video exercise catalog: select muscle groups, available equipment (dumbbells, cables, bodyweight), and technical skill level.

Available filtering parameters:

Muscle groups (Upper / Lower / Core)

Equipment (Dumbbells, Bodyweight, Machines)

Level (Beginner to Advanced)

Open search engine with filters

Filter exercises by muscles, equipment, and level

All Applications Ecosystem

Tailored Clinical Tools, Generators & Calculators

Clinical protocol

Explore dedicated Diets Premium ecosystem applications matched to this topic or cycle through more clinical tools.

All applications

Flagship Creator

Workout Plan Generator

Designs strength, hypertrophy, and rehabilitation programs for gym or home with volume, tempo, and equipment matching.

Plan generator Goal: Strength, Hypertrophy, Cut System (Full Body, PPL, Upper/Lower, Split)

Open application

Periodization & Exercise Selection Engine

Clinical Module

Peri-Workout Timing Simulator

Calculates optimal pre-workout meal timing for HIIT, strength, or endurance based on gastric emptying kinetics.

Exercises Workout plans High protein & fiber content

Open application

Gastric Comfort & Energy Readiness

For Trainees

For Trainees & Individuals Hub

Comprehensive health platform for individuals: tailored meal plans, workout programs, interactive shopping lists, and body composition tracking.

Diet generator Workout plans Individual diet and workout plans

Open application

Personalized Nutrition, Workouts, Grocery Lists & Progress

Analytics Engine

Health Path & Plan Creator Hub

Connects fat loss, muscle gain, or clinical therapy goals directly with the appropriate diet and training generators.

Individual diet and workout plans Diet generator Workout plans

Open application

Central Goal Configurator

Frequently Asked Questions

What is HIIT?

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity.

What is an AMRAP workout?

AMRAP stands for 'As Many Rounds (or Reps) As Possible' in a given time frame, common in CrossFit.

What to eat before training?

A meal containing carbohydrates and protein about 1-3 hours before training provides energy and helps in muscle regeneration.

How important is breathing during exercise?

Proper breathing stabilizes the core and ensures muscles receive adequate oxygen. Exhale on the exertion phase.

What are the benefits of yoga?

Yoga improves strength, balance, and flexibility. It can also help relieve back pain and ease arthritis symptoms.

What is calisthenics?

Calisthenics is a form of strength training consisting of a variety of movements that exercise large muscle groups using body weight.

What are the benefits of running?

Running can significantly improve your physical and mental health. Running as a form of aerobic exercise can reduce stress, improve heart health, and even help alleviate symptoms of depression.

What is DOMS?

Delayed Onset Muscle Soreness (DOMS) is the muscle pain felt 24-72 hours after unaccustomed or intense exercise.

How long should I rest between workouts?

It is generally recommended that a muscle group be rested for 48 hours before training again, although light cardio exercise can be performed daily.

How much rest do I need between sets?

Rest periods vary by goal: 1-2 minutes for hypertrophy, 3-5 minutes for strength, and 30-60 seconds for endurance.

Indoor Calisthenics for Everyone

Calisthenics

Calisthenics: General floor-based movement and transitions

Vigorous Calisthenics (Push-ups, Pull-ups, Sit-ups)

Calisthenics Training (e.g., Sit-ups)

Calisthenics workout (vigorous)

Calisthenics Training (moderate)

Standard Push-up

Core Strength

Unicycling

Slide board training

Exercise ball workout

Newest

Running in Place (Stationary High-Knee Jogging)

Power yoga

Breathing exercises (Nadi Shodhana)

Yoga (Sun Salutation)

Māori cultural dance

Vigorous Māori dance

Ballet, modern, or jazz dance training

Ballet, modern, or jazz dance

Tap dancing

Aerobics

Step aerobics (low step)

Vigorous step aerobics

Step aerobics

Bench step class

Low impact aerobics

High impact aerobics

Weighted aerobics (10-15 lbs)

Ethnic or cultural dancing

Various social dance styles

Anishinaabe Jingle Dancing

Mountain biking

BMX bicycling

Mountain biking

Cycling (10 mph)

Bicycle commuting

Cycling on dirt roads

Cycling

High-intensity stationary cycling

Recreational cycling

Extremely intense stationary cycling

Supine Lateral Side-to-Side Leg Swings (with 5s Hold)

Resistance Band Deep Stretch Chest Flyes (Wave Loading Protocol)

Cable Chest Press from Dead Stop (Controlled Eccentric 4s)

Aerobics

High impact aerobics

Mountain biking

General Jogging

Horseback Riding at a Walk

Recreational Badminton (Singles and Doubles)

Water Volleyball

Canoeing for Pleasure (Leisurely Paddling)

Carrying Heavy Loads (> 74 lb / 34 kg) Upstairs

Basketball Slam Dunk

Half-Kneeling Dead Bug Core Anti-Extension (Dynamic Flow)

Thoracic Spine Foam Rolling and Extension

Resistance Band Incline Bench Press (Rest-Pause Cluster Protocol)

45-Degree Barbell Incline Bench Press

Machine Chest Press from Dead Stop (Pin Press) (Heavy Strength 5x5)

Machine Incline Bench Press 30-Degree

Unilateral Barbell Decline Bench Press

Single-Arm Dumbbell Pin Press from Dead Stop - Accentuated Eccentric Tempo 6s

Fast Walking (5.0 mph, Level Surface)

Skateboarding (Street and Park Skating)

Dumbbell 30-Degree Incline Bench Press with Wave Loading

Leisure cycling (5.5 mph)

Table Tennis

Thoracic Spine Foam Rolling and Extension

Thoracic Spine Foam Rolling and Extension

Cable Flat Bench Press - Pyramid Protocol (12-10-8-6 Reps)

Single-Arm Dumbbell Bench Flye with Deep Stretch (Explosive Drive)

Flat Barbell Bench Press

Newest

Your health in focus

Specialists

Nutrients

Workout Plans

Medications