Age
float64 18
59.7
| Gender
stringclasses 2
values | Weight (kg)
float64 39.2
131
| Height (m)
float64 1.49
2.01
| Max_BPM
float64 159
200
| Avg_BPM
float64 119
170
| Resting_BPM
float64 49.5
74.5
| Session_Duration (hours)
float64 0.49
2.02
| Calories_Burned
float64 323
2.89k
| Workout_Type
stringclasses 4
values | Fat_Percentage
float64 11.3
35
| Water_Intake (liters)
float64 1.46
3.73
| Workout_Frequency (days/week)
float64 1.94
5.06
| Experience_Level
float64 1
3.05
| BMI
float64 12
50.2
| Daily meals frequency
float64 1.95
4.04
| Physical exercise
float64 -0.07
4.05
| Carbs
float64 138
462
| Proteins
float64 55.2
185
| Fats
float64 36.6
123
| Calories
float64 781
3.64k
| meal_name
stringclasses 1
value | meal_type
stringclasses 4
values | diet_type
stringclasses 6
values | sugar_g
float64 -0.67
50.5
| sodium_mg
float64 19.2
2.53k
| cholesterol_mg
float64 -3.89
304
| serving_size_g
float64 96
508
| cooking_method
stringclasses 7
values | prep_time_min
float64 3.95
61.3
| cook_time_min
float64 3.35
121
| rating
float64 0.93
5.06
| Name of Exercise
stringclasses 55
values | Sets
float64 2.96
5.05
| Reps
float64 4.85
30.1
| Benefit
stringclasses 49
values | Burns Calories (per 30 min)
float64 129
382
| Target Muscle Group
stringclasses 36
values | Equipment Needed
stringclasses 20
values | Difficulty Level
stringclasses 3
values | Body Part
stringclasses 7
values | Type of Muscle
stringclasses 13
values | Workout
stringclasses 53
values | BMI_calc
float64 12
50.2
| cal_from_macros
float64 1.11k
3.7k
| pct_carbs
float64 0.49
0.51
| protein_per_kg
float64 0.52
3.92
| pct_HRR
float64 0.37
1.07
| pct_maxHR
float64 0.6
1.05
| cal_balance
float64 -1,266.22
3.08k
| lean_mass_kg
float64 30.9
90.1
| expected_burn
float64 220
1.48k
| Burns Calories (per 30 min)_bc
float64 24,919,053B
175,661,395,420B
| Burns_Calories_Bin
stringclasses 4
values |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
34.91
|
Male
| 65.27
| 1.62
| 188.58
| 157.65
| 69.05
| 1
| 1,080.9
|
Strength
| 26.800377
| 1.5
| 3.99
| 2.01
| 24.87
| 2.99
| 0.01
| 267.68
| 106.05
| 71.63
| 1,806
|
Other
|
Lunch
|
Vegan
| 31.77
| 1,729.94
| 285.05
| 120.47
|
Grilled
| 16.24
| 110.79
| 1.31
|
Decline Push-ups
| 4.99
| 20.91
|
Improves shoulder health and posture
| 342.58
|
Shoulders, Triceps
|
Cable Machine
|
Advanced
|
Legs
|
Lats
|
Dumbbell flyes
| 24.870447
| 2,139.59
| 0.500432
| 1.624789
| 0.741237
| 0.835985
| 725.1
| 47.777394
| 685.16
| 72,604,254,381,420,230,000
|
Medium
|
23.37
|
Female
| 56.41
| 1.55
| 179.43
| 131.75
| 73.18
| 1.37
| 1,809.91
|
HIIT
| 27.655021
| 1.9
| 4
| 2.01
| 23.48
| 3.01
| 0.97
| 214.32
| 85.41
| 56.97
| 1,577
|
Other
|
Lunch
|
Vegetarian
| 12.34
| 693.08
| 300.61
| 109.15
|
Fried
| 16.47
| 12.01
| 1.92
|
Bear Crawls
| 4.01
| 16.15
|
Strengthens lower abs
| 357.16
|
Back, Core, Shoulders
|
Step or Box
|
Intermediate
|
Chest
|
Lats
|
Lateral raises
| 23.479709
| 1,711.65
| 0.50085
| 1.514093
| 0.551247
| 0.73427
| -232.91
| 40.809803
| 978.6184
| 102,050,570,044,361,000,000
|
High
|
33.2
|
Female
| 58.98
| 1.67
| 175.04
| 123.95
| 54.96
| 0.91
| 802.26
|
Cardio
| 24.320821
| 1.88
| 2.99
| 1.02
| 21.15
| 1.99
| -0.02
| 246.04
| 98.11
| 65.48
| 1,608
|
Other
|
Breakfast
|
Paleo
| 42.81
| 2,142.48
| 215.42
| 399.43
|
Boiled
| 54.35
| 6.09
| 4.7
|
Dips
| 5
| 21.9
|
Builds chest strength
| 359.63
|
Quadriceps, Glutes
|
Step or Box
|
Intermediate
|
Arms
|
Grip Strength
|
Standing calf raises
| 21.148123
| 1,965.92
| 0.50061
| 1.663445
| 0.574534
| 0.708124
| 805.74
| 44.63558
| 654.5266
| 107,960,708,814,109,690,000
|
High
|
38.69
|
Female
| 93.78
| 1.7
| 191.21
| 155.1
| 50.07
| 1.1
| 1,450.79
|
HIIT
| 32.813572
| 2.5
| 3.99
| 1.99
| 32.45
| 3
| 0.04
| 203.22
| 80.84
| 54.56
| 2,657
|
Other
|
Lunch
|
Paleo
| 9.34
| 123.2
| 9.7
| 314.31
|
Fried
| 27.73
| 103.72
| 4.85
|
Mountain Climbers
| 4.01
| 16.92
|
Improves coordination and cardiovascular health
| 351.65
|
Biceps, Forearms
|
Parallel Bars or Chair
|
Advanced
|
Shoulders
|
Upper
|
Incline dumbbell flyes
| 32.449827
| 1,627.28
| 0.499533
| 0.862017
| 0.744155
| 0.81115
| 1,206.21
| 63.007432
| 773.63
| 89,879,211,568,990,570,000
|
High
|
45.09
|
Male
| 52.42
| 1.88
| 193.58
| 152.88
| 70.84
| 1.08
| 1,166.4
|
Strength
| 17.307319
| 2.91
| 4
| 2
| 14.83
| 3
| 3
| 332.79
| 133.05
| 88.43
| 1,470
|
Other
|
Breakfast
|
Vegan
| 23.78
| 1,935.11
| 116.89
| 99.22
|
Baked
| 34.16
| 46.55
| 3.07
|
Bicep Curls
| 4.99
| 15.01
|
Targets obliques and improves core rotation
| 329.36
|
Chest, Triceps
|
Wall
|
Advanced
|
Abs
|
Wrist Flexors
|
Military press
| 14.831372
| 2,659.23
| 0.500581
| 2.538153
| 0.668405
| 0.789751
| 303.6
| 43.347504
| 711.4176
| 52,646,848,199,189,770,000
|
Low
|
53.19
|
Female
| 105.05
| 1.84
| 176.52
| 130.6
| 61.84
| 0.69
| 453.33
|
Yoga
| 32.049064
| 2.91
| 3.02
| 1
| 31.03
| 2.99
| -0.04
| 170.86
| 67.92
| 46.06
| 2,767
|
Other
|
Snack
|
Keto
| 15.89
| 2,382.39
| 36.38
| 416.54
|
Steamed
| 20.98
| 54.64
| 3.38
|
Leg Press
| 4
| 25.1
|
Builds explosive power
| 374.56
|
Core, Obliques
|
Resistance Band or Cable Machine
|
Beginner
|
Arms
|
Wrist Flexors
|
Skull crushers
| 31.028474
| 1,369.66
| 0.498985
| 0.646549
| 0.599581
| 0.73986
| 2,313.67
| 71.382458
| 516.8928
| 150,515,947,835,082,300,000
|
Very High
|
23.17
|
Male
| 58.41
| 1.78
| 184.75
| 140.9
| 58.01
| 1.67
| 1,953.9
|
Strength
| 20.546292
| 2.71
| 4.96
| 3
| 18.44
| 2.02
| -0.03
| 280.33
| 112.35
| 74.97
| 1,867
|
Other
|
Breakfast
|
Low-Carb
| 12.48
| 2,220.46
| 56.69
| 289.93
|
Fried
| 52.43
| 46.08
| 3.81
|
Thrusters
| 5.01
| 25.04
|
Strengthens back and improves posture
| 328.94
|
Core
|
None or Dumbbells
|
Advanced
|
Shoulders
|
Wrist Flexors
|
Barbell rows
| 18.435172
| 2,245.45
| 0.499374
| 1.923472
| 0.654016
| 0.762652
| -86.9
| 46.408911
| 1,098.6596
| 52,101,061,937,090,400,000
|
Low
|
55.92
|
Female
| 84.07
| 1.63
| 183.87
| 141.12
| 51.79
| 1.01
| 727.81
|
Yoga
| 32.088176
| 2.88
| 3.97
| 2.01
| 31.64
| 2.99
| 0
| 262.57
| 105.41
| 70.37
| 2,191
|
Other
|
Snack
|
Low-Carb
| 2.87
| 1,501.99
| 74.7
| 487.67
|
Raw
| 38.57
| 36.64
| 3.16
|
Turkish Get-ups
| 4.97
| 18.95
|
Improves core stability and upper body strength
| 363.56
|
Back, Biceps
|
Pull-up Bar
|
Intermediate
|
Back
|
Lower
|
Hammer curl
| 31.642139
| 2,105.25
| 0.498886
| 1.253836
| 0.676333
| 0.767499
| 1,463.19
| 57.09347
| 734.3912
| 117,984,598,180,697,300,000
|
Very High
|
24.11
|
Female
| 88.58
| 1.79
| 176.78
| 154.07
| 65.19
| 1.76
| 2,062.37
|
Strength
| 27.367246
| 3.49
| 4.01
| 3.02
| 27.65
| 3
| 0.02
| 173.08
| 69.44
| 45.91
| 2,587
|
Other
|
Lunch
|
Vegan
| 0.72
| 293.36
| 188.26
| 123.56
|
Boiled
| 45.85
| 14.31
| 2.81
|
Glute Bridges
| 3.99
| 24.1
|
Full body workout
| 349.51
|
Upper Chest, Triceps
|
Barbell
|
Beginner
|
Chest
|
Middle
|
Russian twists
| 27.645829
| 1,383.27
| 0.500495
| 0.783924
| 0.796487
| 0.871535
| 524.63
| 64.338094
| 1,230.2752
| 85,507,605,198,123,600,000
|
High
|
39.19
|
Female
| 50.32
| 1.6
| 166.88
| 128.04
| 49.91
| 1.17
| 1,157.25
|
Strength
| 21.909379
| 2.49
| 2
| 1
| 19.66
| 3.01
| 0.02
| 191.06
| 76.76
| 50.71
| 1,247
|
Other
|
Lunch
|
Paleo
| 50.02
| 757.93
| 291.34
| 415.04
|
Grilled
| 18.95
| 26.51
| 1.6
|
Step-ups
| 4.02
| 16.09
|
Builds chest strength
| 326.31
|
Core, Lower Back
|
Low Bar or TRX
|
Intermediate
|
Forearms
|
Lower Chest
|
Towel pull-up
| 19.65625
| 1,527.67
| 0.500265
| 1.525437
| 0.667949
| 0.767258
| 89.75
| 39.2952
| 763.5654
| 48,794,938,787,793,120,000
|
Low
|
50.51
|
Male
| 86.37
| 1.63
| 160.92
| 143.2
| 57.87
| 1.69
| 1,974.26
|
Strength
| 29.071528
| 3.49
| 4.01
| 2.98
| 32.51
| 3
| 0.02
| 258.98
| 102.72
| 68.72
| 2,476
|
Other
|
Breakfast
|
Keto
| 10
| 1,356.53
| 170.61
| 270.38
|
Baked
| 41.73
| 119.53
| 2.54
|
Plank
| 4.99
| 17.03
|
Targets obliques and improves core rotation
| 356.2
|
Lower Chest, Triceps
|
Wall
|
Intermediate
|
Abs
|
Triceps
|
Bicep Curls
| 32.50781
| 2,065.28
| 0.501588
| 1.189302
| 0.828045
| 0.889883
| 501.74
| 61.260921
| 1,203.956
| 99,831,352,431,834,480,000
|
High
|
47.77
|
Female
| 83.89
| 1.82
| 176.36
| 148.74
| 69.91
| 1.91
| 2,733.4
|
HIIT
| 23.649318
| 3.51
| 5.02
| 3.01
| 25.33
| 3.01
| 0.01
| 231.16
| 93.27
| 61.23
| 2,232
|
Other
|
Snack
|
Keto
| 11.88
| 323.04
| 135.18
| 393.39
|
Grilled
| 11.26
| 26.52
| 4.07
|
Pull-ups
| 4
| 20.97
|
Strengthens lower body
| 361.13
|
Chest, Triceps
|
Dumbbells
|
Advanced
|
Shoulders
|
Quads
|
Face pulls
| 25.326048
| 1,848.79
| 0.500133
| 1.111813
| 0.740535
| 0.843389
| -501.4
| 64.050587
| 1,379.5166
| 111,694,679,531,761,780,000
|
Very High
|
19
|
Male
| 82.66
| 1.96
| 173.75
| 168.71
| 62.16
| 1.89
| 2,700.62
|
HIIT
| 24.128787
| 3.5
| 5.02
| 2.99
| 21.52
| 3.01
| 0.01
| 181.82
| 71.6
| 48.11
| 2,569
|
Other
|
Dinner
|
Vegan
| 30.3
| 80.98
| 210.51
| 239.19
|
Baked
| 10.14
| 116.47
| 2.91
|
Lunges
| 3.99
| 23.95
|
Isolates triceps
| 357.96
|
Core, Shoulders, Hips
|
Bench or Sturdy Surface
|
Advanced
|
Abs
|
Lower Chest
|
Seated calf raises
| 21.517076
| 1,446.67
| 0.502727
| 0.866199
| 0.954835
| 0.970993
| -131.62
| 62.715145
| 1,353.0888
| 103,932,882,376,512,860,000
|
High
|
38.01
|
Female
| 57.67
| 1.56
| 184.91
| 132.43
| 54.04
| 1.64
| 2,345.2
|
HIIT
| 26.594431
| 2.71
| 5
| 3
| 23.7
| 3.98
| 2.99
| 369.71
| 147.77
| 98.38
| 1,726
|
Other
|
Breakfast
|
Low-Carb
| 35.84
| 131.07
| 244.36
| 471.47
|
Grilled
| 37.25
| 74.43
| 3.91
|
Turkish Get-ups
| 4.99
| 14.93
|
Builds unilateral leg strength and balance
| 338.54
|
Lower Chest, Triceps
|
None or Dumbbells
|
Advanced
|
Shoulders
|
Triceps
|
Fat grip dumbbell curl
| 23.697403
| 2,955.34
| 0.500396
| 2.562337
| 0.598991
| 0.716186
| -619.2
| 42.332992
| 1,110.4112
| 65,899,476,055,317,480,000
|
Medium
|
27.39
|
Female
| 71.79
| 1.97
| 180.96
| 151.11
| 72.68
| 0.75
| 743.85
|
Strength
| 24.477763
| 3.59
| 3.01
| 1.02
| 18.5
| 3.01
| 0.02
| 207.16
| 82.59
| 55.08
| 2,046
|
Other
|
Lunch
|
Low-Carb
| 16.18
| 674.45
| 127.06
| 306.18
|
Roasted
| 47.37
| 119.27
| 4.24
|
Plyo Squats
| 4
| 15.13
|
Improves core stability
| 356.83
|
Shoulders, Triceps
|
Barbell
|
Advanced
|
Chest
|
Middle
|
Hammer curls
| 18.498286
| 1,654.72
| 0.500774
| 1.150439
| 0.724326
| 0.835046
| 1,302.15
| 54.217414
| 535.245
| 101,282,878,269,138,680,000
|
High
|
18.86
|
Female
| 95.12
| 1.85
| 189.48
| 142.51
| 49.9
| 1.2
| 1,293.84
|
Strength
| 28.049928
| 2.3
| 4
| 1.98
| 27.79
| 2
| 0.96
| 298.25
| 118.86
| 79.54
| 2,455
|
Other
|
Snack
|
Paleo
| 25.56
| 835.15
| 299.07
| 300.06
|
Raw
| 60.3
| 15.35
| 2.65
|
Squats
| 4.99
| 17.87
|
Improves core stability and balance
| 359.74
|
Rear Deltoids, Upper Back
|
Resistance Band or Cable Machine
|
Advanced
|
Legs
|
Lower
|
Plate pinch
| 27.792549
| 2,384.3
| 0.500356
| 1.249579
| 0.66349
| 0.752111
| 1,161.16
| 68.438908
| 863.376
| 108,230,759,975,373,770,000
|
High
|
40.36
|
Male
| 56.88
| 1.71
| 168.02
| 142.67
| 60.89
| 1.87
| 2,189.58
|
Strength
| 21.809265
| 2.69
| 5.02
| 3.01
| 19.45
| 1.98
| 0.01
| 192.66
| 76.8
| 51.19
| 1,740
|
Other
|
Breakfast
|
Paleo
| 43.14
| 58.47
| 291.5
| 352.42
|
Raw
| 54.98
| 40.14
| 2.88
|
Frog Jumps
| 5
| 20.9
|
Strengthens back and improves posture
| 342.47
|
Quadriceps, Hamstrings, Glutes
|
Bench or Sturdy Surface
|
Advanced
|
Forearms
|
Triceps
|
Donkey kicks
| 19.452139
| 1,538.55
| 0.500887
| 1.350211
| 0.763372
| 0.849125
| -449.58
| 44.47489
| 1,280.8378
| 72,414,058,960,355,475,000
|
Medium
|
37.14
|
Male
| 76.48
| 1.77
| 180.29
| 127.8
| 56.76
| 1.36
| 1,305.6
|
Cardio
| 30.300738
| 2.09
| 4
| 2
| 24.41
| 2.99
| -0.02
| 233.62
| 92.99
| 62.41
| 2,166
|
Other
|
Breakfast
|
Low-Carb
| 27.8
| 434.36
| 271.65
| 370.94
|
Steamed
| 39.18
| 37.58
| 4.9
|
Step-ups
| 5
| 16.98
|
Improves balance and leg strength
| 356.98
|
Quadriceps, Hamstrings, Glutes
|
Bench or Step
|
Beginner
|
Chest
|
Anterior
|
Decline dumbbell press
| 24.411887
| 1,868.13
| 0.500222
| 1.215873
| 0.575083
| 0.708858
| 860.4
| 53.305996
| 970.9856
| 101,631,198,231,635,530,000
|
High
|
18.93
|
Male
| 72.56
| 1.79
| 177.48
| 124.41
| 60.95
| 0.81
| 803.36
|
Strength
| 26.405114
| 1.58
| 2.99
| 1.02
| 22.65
| 2.99
| 0.02
| 219.75
| 87.27
| 58.09
| 1,802
|
Other
|
Lunch
|
Vegetarian
| 5.03
| 1,193.73
| 252.47
| 366.68
|
Baked
| 12.55
| 43.72
| 1.1
|
Lunges
| 4
| 25.07
|
Improves posture and strengthens upper back
| 332.12
|
Chest, Triceps
|
Low Bar or TRX
|
Beginner
|
Legs
|
Wrist Flexors
|
Barbell curls
| 22.645985
| 1,750.89
| 0.50203
| 1.202729
| 0.544581
| 0.70098
| 998.64
| 53.400449
| 538.0344
| 56,359,998,965,249,440,000
|
Low
|
46
|
Male
| 60.05
| 1.68
| 164.91
| 147.1
| 62.34
| 1.17
| 1,544.4
|
HIIT
| 21.804029
| 2.51
| 4.01
| 2
| 21.28
| 1.99
| 0.01
| 247.96
| 99.4
| 66.24
| 1,716
|
Other
|
Lunch
|
Vegetarian
| 16.21
| 1,318.33
| 53.39
| 122.1
|
Fried
| 28.89
| 35.79
| 1.07
|
Deadlifts
| 4
| 23.01
|
Isolates and strengthens triceps
| 350.23
|
Core, Shoulders, Legs
|
Wall
|
Intermediate
|
Chest
|
Lower
|
Military press
| 21.276219
| 1,985.6
| 0.499517
| 1.655287
| 0.826362
| 0.892002
| 171.6
| 46.95668
| 819.5382
| 86,957,109,659,291,930,000
|
High
|
37.06
|
Female
| 73.04
| 1.74
| 188.15
| 140.95
| 65.11
| 1.04
| 1,123.2
|
Strength
| 25.785418
| 2.39
| 3
| 2
| 24.12
| 3.02
| 1
| 300.3
| 120.63
| 80.22
| 2,038
|
Other
|
Snack
|
Vegan
| 1.96
| 2,075.74
| 21.79
| 229.67
|
Boiled
| 43.88
| 57.5
| 3.84
|
Decline Push-ups
| 4.98
| 22.86
|
Targets upper chest
| 333.67
|
Shoulders, Upper Back
|
Cable Machine or Resistance Band
|
Beginner
|
Abs
|
Anterior
|
Dumbbell front raises
| 24.124719
| 2,405.7
| 0.499314
| 1.651561
| 0.616385
| 0.749136
| 914.8
| 54.206331
| 694.0336
| 58,544,490,391,463,250,000
|
Low
|
50.23
|
Female
| 86.72
| 1.63
| 160.86
| 143.17
| 58.08
| 1.7
| 1,326
|
Yoga
| 29.123852
| 3.51
| 4
| 3
| 32.64
| 3
| -0.01
| 256.65
| 103.91
| 68.88
| 2,212
|
Other
|
Breakfast
|
Balanced
| 10.7
| 1,357.2
| 172.78
| 270.05
|
Raw
| 42
| 120
| 2.47
|
Prone Cobras
| 5
| 17.09
|
Strengthens back and legs
| 356.6
|
Upper Chest, Triceps
|
Bench or Chair
|
Advanced
|
Chest
|
Posterior
|
Russian twists
| 32.639542
| 2,062.16
| 0.497828
| 1.198224
| 0.827885
| 0.890029
| 886
| 61.463795
| 1,212.44
| 100,750,823,143,185,700,000
|
High
|
30.9
|
Female
| 76.77
| 1.71
| 189.88
| 137.2
| 51.88
| 1.27
| 1,214.12
|
Cardio
| 29.318607
| 1.82
| 3.98
| 1.95
| 26.25
| 2
| 1.01
| 222.21
| 89.25
| 58.85
| 2,182
|
Other
|
Breakfast
|
Paleo
| 15.41
| 278.9
| 228.23
| 407.72
|
Raw
| 59.79
| 72.64
| 1.76
|
Glute Bridges
| 4
| 24.02
|
Improves shoulder mobility and posture
| 353.43
|
Chest, Triceps, Shoulders
|
Step or Box
|
Advanced
|
Forearms
|
Grip Strength
|
Hyperextensions
| 26.254232
| 1,775.49
| 0.500617
| 1.162564
| 0.618261
| 0.722562
| 967.88
| 54.262106
| 897.7122
| 93,663,649,788,503,160,000
|
High
|
24.03
|
Female
| 88.29
| 1.79
| 177.55
| 153.6
| 65.23
| 1.76
| 1,831.81
|
Cardio
| 26.769354
| 3.48
| 4.01
| 3.01
| 27.56
| 2.99
| -0.01
| 174.44
| 69.19
| 46.48
| 2,410
|
Other
|
Lunch
|
Keto
| 0.81
| 299.22
| 187.88
| 124.74
|
Boiled
| 45.62
| 15.41
| 2.76
|
Lat Pulldowns
| 3.99
| 23.85
|
Builds chest strength
| 350.66
|
Core, Shoulders, Hips
|
Bench, Barbell
|
Intermediate
|
Back
|
Grip Strength
|
Leg raises
| 27.55532
| 1,392.84
| 0.500962
| 0.783667
| 0.78677
| 0.865108
| 578.19
| 64.655337
| 1,234.3232
| 87,833,035,957,022,690,000
|
High
|
50.53
|
Male
| 57.01
| 1.91
| 184.12
| 131.58
| 68.07
| 1.09
| 1,177.2
|
Strength
| 22.392596
| 2.72
| 3.99
| 2
| 15.63
| 2.01
| -0
| 177.97
| 71.05
| 47.3
| 1,510
|
Other
|
Lunch
|
Keto
| 7.67
| 1,250.31
| 138.48
| 220.52
|
Steamed
| 46.48
| 16.29
| 1.82
|
Prone Cobras
| 4.01
| 14.99
|
Strengthens lower body
| 360.04
|
Triceps
|
Kettlebell
|
Beginner
|
Forearms
|
Wrist Flexors
|
Barbell rows
| 15.627313
| 1,421.78
| 0.500696
| 1.246273
| 0.547264
| 0.714643
| 332.8
| 44.243981
| 784.8872
| 108,970,279,711,690,380,000
|
High
|
54.03
|
Female
| 87.22
| 1.76
| 188.72
| 157.91
| 68
| 1.48
| 1,067.38
|
Yoga
| 28.418499
| 3.39
| 3
| 2.02
| 28.16
| 3
| -0
| 296.87
| 118.4
| 79.38
| 2,269
|
Other
|
Lunch
|
Keto
| 15.56
| 2,425.23
| 235.02
| 353.93
|
Fried
| 25.41
| 66.78
| 2.67
|
Bear Crawls
| 5
| 16.88
|
Builds upper body strength
| 338.3
|
Chest, Triceps
|
Cable Machine
|
Advanced
|
Chest
|
Middle
|
Skull crushers
| 28.157283
| 2,375.5
| 0.499886
| 1.357487
| 0.744781
| 0.836742
| 1,201.62
| 62.433385
| 1,001.368
| 65,518,873,463,922,120,000
|
Medium
|
25.11
|
Female
| 105.44
| 1.88
| 174.12
| 155.79
| 67.11
| 1.33
| 1,277.86
|
Cardio
| 30.892572
| 2.28
| 2.99
| 2.01
| 29.83
| 4.02
| 0.02
| 198.29
| 79.79
| 52.85
| 3,016
|
Other
|
Lunch
|
Balanced
| 43.02
| 2,092.8
| 254.4
| 466.3
|
Raw
| 50.18
| 36.63
| 3.97
|
Mountain Climbers
| 3.98
| 15.03
|
Builds explosive power
| 355.39
|
Obliques, Core
|
Pull-up Bar
|
Beginner
|
Shoulders
|
Lower
|
Plate pinch
| 29.832503
| 1,587.97
| 0.49948
| 0.756734
| 0.828708
| 0.894728
| 1,738.14
| 72.866873
| 945.3374
| 97,991,959,497,766,520,000
|
High
|
39.05
|
Male
| 102.34
| 1.94
| 192.28
| 133.68
| 50.01
| 0.9
| 792
|
Cardio
| 32.462859
| 2.41
| 3.01
| 1
| 27.19
| 3.02
| -0.03
| 282.28
| 111.71
| 74.89
| 2,624
|
Other
|
Lunch
|
Vegan
| 9.88
| 434.89
| 2.84
| 459.96
|
Baked
| 30.6
| 105.57
| 1.9
|
Russian Twists
| 5.02
| 22
|
Builds shoulder width
| 368.66
|
Core
|
Resistance Band
|
Beginner
|
Forearms
|
Posterior
|
Bicycle crunches
| 27.19205
| 2,249.97
| 0.501838
| 1.091558
| 0.588107
| 0.695236
| 1,832
| 69.11751
| 663.588
| 132,205,454,097,362,930,000
|
Very High
|
44.1
|
Female
| 89.6
| 1.99
| 192.1
| 135.01
| 58.1
| 1.4
| 1,848
|
HIIT
| 23.090523
| 2.02
| 4
| 2
| 22.63
| 2.99
| 1.04
| 321.28
| 128.81
| 85.61
| 2,601
|
Other
|
Dinner
|
Paleo
| 7.3
| 2,434.23
| 249.77
| 96.89
|
Raw
| 59.95
| 49.69
| 1.91
|
Shoulder Press
| 4.99
| 14.99
|
Strengthens back and legs
| 339.35
|
Chest, Triceps
|
Wall
|
Advanced
|
Back
|
Lower
|
Close-grip bench press
| 22.625691
| 2,570.85
| 0.499881
| 1.437612
| 0.573955
| 0.702811
| 753
| 68.910891
| 950.18
| 67,198,379,754,830,250,000
|
Medium
|
18.06
|
Male
| 58.56
| 1.61
| 174.64
| 150.33
| 70.81
| 1.9
| 2,226.42
|
Strength
| 24.496922
| 2.72
| 3.99
| 3.02
| 22.59
| 2.99
| 0.03
| 231.25
| 92.48
| 61.37
| 1,549
|
Other
|
Snack
|
Low-Carb
| 30.58
| 276.74
| 266.46
| 269.54
|
Baked
| 59.07
| 21.53
| 1.99
|
Tricep Dips
| 4.99
| 24.98
|
Improves core stability and balance
| 334.26
|
Back, Biceps
|
None or Dumbbells
|
Advanced
|
Arms
|
Anterior
|
Decline cable crossovers
| 22.591721
| 1,847.25
| 0.500744
| 1.579235
| 0.765867
| 0.860799
| -677.42
| 44.214603
| 1,270.188
| 59,395,332,047,804,240,000
|
Low
|
57.07
|
Female
| 76.9
| 1.86
| 173.05
| 140.94
| 55.07
| 1.15
| 827.31
|
Yoga
| 29.439411
| 2.8
| 3.99
| 1.99
| 22.23
| 1.98
| -0
| 207.11
| 82.81
| 55.52
| 1,981
|
Other
|
Breakfast
|
Vegetarian
| 4.58
| 365.77
| 281.74
| 161.5
|
Fried
| 7.91
| 66.82
| 4.15
|
Kettlebell Swings
| 3.99
| 16.01
|
Advanced core exercise
| 353.89
|
Shoulders, Upper Back
|
Bench or Sturdy Surface
|
Beginner
|
Legs
|
Lats
|
Russian twists
| 22.228003
| 1,659.36
| 0.499253
| 1.076853
| 0.727835
| 0.814447
| 1,153.69
| 54.261093
| 813.947
| 94,664,108,222,078,300,000
|
High
|
49.66
|
Male
| 52.57
| 1.84
| 195.03
| 124.28
| 51.7
| 1.38
| 1,324.8
|
Cardio
| 14.841976
| 3.1
| 4
| 2
| 15.53
| 3
| -0.02
| 169.5
| 68.42
| 45.57
| 1,497
|
Other
|
Snack
|
Paleo
| 41.73
| 2,315.93
| 148.84
| 212.06
|
Baked
| 57.1
| 8.62
| 2.2
|
Resistance Band Pull-Aparts
| 5.01
| 16.02
|
Targets biceps and forearms
| 346.31
|
Full Body
|
Dumbbells
|
Beginner
|
Legs
|
Triceps
|
Hanging leg raises
| 15.527528
| 1,361.81
| 0.497867
| 1.301503
| 0.506384
| 0.637235
| 172.2
| 44.767573
| 955.8156
| 79,318,820,852,974,930,000
|
Medium
|
31.63
|
Male
| 126.53
| 1.83
| 197.68
| 146.15
| 61.92
| 1.1
| 790.68
|
Yoga
| 35
| 2.09
| 2.99
| 1.98
| 37.78
| 3
| 0.02
| 304.8
| 122.78
| 81.51
| 3,255
|
Other
|
Breakfast
|
Keto
| 44.74
| 86.45
| 181.63
| 284.83
|
Baked
| 7.94
| 54.61
| 2.2
|
Leg Raises
| 5
| 18.06
|
Improves lower back strength
| 361.2
|
Glutes, Hamstrings
|
Cable Machine or Resistance Band
|
Beginner
|
Abs
|
Lower Chest
|
Bird dog
| 37.782555
| 2,443.91
| 0.498873
| 0.970363
| 0.620433
| 0.739326
| 2,464.32
| 82.2445
| 794.64
| 111,871,666,389,071,020,000
|
Very High
|
41.8
|
Male
| 59.72
| 1.74
| 194.24
| 141.17
| 51.86
| 1.78
| 2,545.4
|
HIIT
| 19.446703
| 2.7
| 5.01
| 3
| 19.73
| 3.01
| -0.03
| 202.57
| 80.05
| 53.22
| 1,741
|
Other
|
Dinner
|
Paleo
| 35.39
| 2,121.96
| 204.6
| 433.04
|
Roasted
| 8.84
| 22.7
| 1.19
|
Tricep Extensions
| 5.01
| 15.88
|
Strengthens core and improves mobility
| 364.95
|
Quadriceps, Glutes
|
Barbell
|
Beginner
|
Shoulders
|
Quads
|
Dumbbell flyes
| 19.725195
| 1,609.46
| 0.503448
| 1.340422
| 0.627265
| 0.726781
| -804.4
| 48.106429
| 1,299.222
| 121,720,577,929,387,660,000
|
Very High
|
37.51
|
Male
| 76.59
| 1.82
| 191.56
| 121.3
| 49.83
| 1.49
| 1,072.8
|
Yoga
| 22.575582
| 2.8
| 3.98
| 2
| 23.12
| 3.02
| -0.02
| 188.66
| 76.42
| 50.28
| 1,950
|
Other
|
Lunch
|
Balanced
| 2.81
| 2,413.37
| 111.51
| 329.67
|
Roasted
| 39.77
| 61.64
| 2.4
|
Deadlifts
| 3.98
| 19.04
|
Improves back strength and posture
| 344.07
|
Quadriceps, Calves, Glutes
|
Pull-up Bar
|
Beginner
|
Back
|
Grip Strength
|
Plate pinch
| 23.122207
| 1,512.84
| 0.498823
| 0.99778
| 0.504269
| 0.633222
| 877.2
| 59.299362
| 1,025.3286
| 75,224,088,178,328,260,000
|
Medium
|
39.98
|
Male
| 79.99
| 1.76
| 167.75
| 166.6
| 74.26
| 1.63
| 1,902.7
|
Strength
| 28.830453
| 3.5
| 5.01
| 2.97
| 25.82
| 3.01
| 0.01
| 235.62
| 94.49
| 62.77
| 2,030
|
Other
|
Dinner
|
Keto
| 27.18
| 1,259.35
| 186.37
| 484.4
|
Steamed
| 41.61
| 13.87
| 3.4
|
Dead Bugs
| 5.03
| 21.92
|
Builds lower body power
| 348.23
|
Triceps
|
Resistance Band
|
Beginner
|
Shoulders
|
Posterior
|
Leg raises
| 25.823218
| 1,885.37
| 0.499891
| 1.181273
| 0.987699
| 0.993145
| 127.3
| 56.92852
| 1,135.2298
| 82,983,019,591,509,620,000
|
Medium
|
25.49
|
Female
| 127.55
| 1.73
| 167.12
| 159.98
| 62.04
| 1.33
| 1,607.84
|
HIIT
| 35
| 2.91
| 3.02
| 1
| 42.62
| 2.99
| -0.01
| 296.66
| 117.99
| 78.86
| 3,313
|
Other
|
Snack
|
Low-Carb
| 4
| 2,351.97
| 119.73
| 379.38
|
Boiled
| 46.93
| 29.37
| 2.48
|
Frog Jumps
| 2.99
| 10.07
|
Builds shoulder width
| 130.05
|
Core, Shoulders, Hips
|
Wall
|
Beginner
|
Arms
|
Triceps
|
Bird dog
| 42.617528
| 2,368.34
| 0.501043
| 0.925049
| 0.932052
| 0.957276
| 1,705.16
| 82.9075
| 345.933
| 27,039,504,324,756,024
|
Low
|
58.24
|
Female
| 56.96
| 1.7
| 170.09
| 121.89
| 57.07
| 0.74
| 895.4
|
HIIT
| 23.565045
| 2.7
| 1.99
| 1
| 19.71
| 3
| -0.01
| 205.31
| 83.24
| 55.37
| 1,390
|
Other
|
Dinner
|
Low-Carb
| 8.38
| 1,490.43
| 270.33
| 284.74
|
Roasted
| 48.63
| 89.23
| 3.01
|
Scissors Kicks
| 4.99
| 16.02
|
Strengthens core and improves mobility
| 357.81
|
Shoulders, Upper Back
|
None or Dumbbells
|
Advanced
|
Forearms
|
Lats
|
Standing calf raises
| 19.709343
| 1,652.53
| 0.496959
| 1.461376
| 0.573527
| 0.716621
| 494.6
| 43.53735
| 529.5588
| 103,577,644,893,699,980,000
|
High
|
48.18
|
Female
| 56.53
| 1.51
| 184.75
| 125.44
| 52.26
| 1.37
| 1,311.91
|
Cardio
| 28.507653
| 2.11
| 3.97
| 1.97
| 24.79
| 3
| 0.01
| 215.24
| 85.55
| 57.33
| 1,489
|
Other
|
Breakfast
|
Paleo
| 35.32
| 1,707.76
| 53.01
| 130.6
|
Roasted
| 18.25
| 96.05
| 1.99
|
Plyometric Push-ups
| 5.02
| 23.09
|
Improves unilateral leg strength and balance
| 330.57
|
Lower Abs
|
Bench, Barbell
|
Intermediate
|
Legs
|
Wrist Flexors
|
Dumbbell rows
| 24.792772
| 1,719.13
| 0.500811
| 1.513356
| 0.552344
| 0.678972
| 177.09
| 40.414624
| 905.7618
| 54,247,396,426,344,250,000
|
Low
|
27.19
|
Male
| 88.2
| 1.98
| 161.8
| 152.85
| 52.99
| 1.8
| 2,577.96
|
HIIT
| 21.047072
| 3.5
| 4.01
| 3.02
| 22.5
| 2.02
| 1
| 296.47
| 118.19
| 79.21
| 2,531
|
Other
|
Dinner
|
Vegan
| 19.02
| 345.67
| 219.13
| 116.63
|
Boiled
| 31.19
| 13.76
| 4.42
|
Frog Jumps
| 4
| 23.96
|
Improves core stability and upper body strength
| 336.55
|
Lower Abs
|
Box or Platform
|
Advanced
|
Abs
|
Middle
|
Incline dumbbell press
| 22.497704
| 2,371.53
| 0.500048
| 1.340023
| 0.917747
| 0.944685
| -46.96
| 69.636483
| 1,211.58
| 62,801,493,579,697,700,000
|
Low
|
40.14
|
Male
| 51.72
| 1.61
| 198.12
| 128.23
| 70.18
| 0.86
| 566.57
|
Yoga
| 23.71315
| 3.32
| 1.99
| 1
| 19.95
| 1.99
| -0.02
| 217.46
| 86.75
| 57.22
| 1,325
|
Other
|
Snack
|
Keto
| 27.11
| 1,959.49
| 37.92
| 145.4
|
Grilled
| 28.56
| 78.55
| 2.62
|
Push Ups
| 3.99
| 23
|
Strengthens back and improves posture
| 359.4
|
Core, Obliques
|
Bench or Step
|
Intermediate
|
Back
|
Lower
|
Hammer curl
| 19.952934
| 1,731.82
| 0.502269
| 1.677301
| 0.453728
| 0.647234
| 758.43
| 39.455559
| 618.168
| 107,397,967,226,321,490,000
|
High
|
41.1
|
Female
| 77.05
| 1.79
| 171.94
| 132.06
| 56.07
| 1.4
| 1,849.54
|
HIIT
| 25.765634
| 2
| 4
| 2.01
| 24.05
| 2.99
| 0.02
| 291.2
| 115.86
| 77.53
| 2,334
|
Other
|
Snack
|
Paleo
| 22.78
| 790.39
| 88.06
| 392.68
|
Roasted
| 5.79
| 35.76
| 4.81
|
Leg Press
| 4
| 22.02
|
Builds calf muscles
| 331.76
|
Legs, Shoulders, Core
|
Bench or Sturdy Surface
|
Advanced
|
Forearms
|
Wrist Flexors
|
Bent-over lateral raises
| 24.047314
| 2,326.01
| 0.500772
| 1.503699
| 0.655821
| 0.768059
| 484.46
| 57.197579
| 928.928
| 55,862,996,319,761,240,000
|
Low
|
52.36
|
Female
| 51.93
| 1.67
| 169
| 124.55
| 51.78
| 1.5
| 1,818.3
|
HIIT
| 22.059237
| 1.51
| 1.97
| 1.02
| 18.62
| 3.01
| 0.01
| 282.27
| 112.63
| 74.94
| 1,353
|
Other
|
Dinner
|
Paleo
| 29.84
| 1,419.55
| 134.3
| 177.23
|
Baked
| 51.42
| 67.35
| 1.53
|
Bench Press
| 4.98
| 18
|
Targets lower abs
| 350.88
|
Shoulders
|
Bench, Barbell
|
Intermediate
|
Shoulders
|
Anterior
|
Leg extensions
| 18.620245
| 2,254.06
| 0.500909
| 2.168881
| 0.620798
| 0.736982
| -465.3
| 40.474638
| 1,052.64
| 88,284,172,341,688,480,000
|
High
|
36.02
|
Female
| 109.87
| 1.77
| 191.11
| 156.06
| 73.76
| 1.19
| 786.11
|
Yoga
| 33.425638
| 3.42
| 1.99
| 1.01
| 35.07
| 3
| 0.01
| 306.41
| 122.15
| 82.17
| 2,728
|
Other
|
Snack
|
Vegetarian
| 46.88
| 2,000.77
| 252.88
| 161.17
|
Raw
| 20.3
| 62.42
| 2.79
|
Inverted Rows
| 4
| 22.99
|
Strengthens shoulders
| 369.34
|
Shoulders, Triceps
|
Resistance Band
|
Intermediate
|
Arms
|
Wrist Extensors
|
Face pulls
| 35.069744
| 2,453.77
| 0.499493
| 1.111768
| 0.701321
| 0.816598
| 1,941.89
| 73.145251
| 879.0292
| 134,210,863,492,361,880,000
|
Very High
|
33.07
|
Male
| 102.83
| 1.75
| 185.94
| 140.25
| 52.91
| 1.4
| 1,003.8
|
Yoga
| 29.933476
| 2.21
| 3
| 1.95
| 33.58
| 3
| -0.01
| 288.65
| 115.2
| 76.75
| 2,657
|
Other
|
Snack
|
Balanced
| 3.45
| 459.13
| 251.52
| 332.16
|
Roasted
| 36.93
| 92.96
| 3.1
|
Bench Press
| 4.03
| 21.02
|
Full body workout
| 363.78
|
Lower Chest, Triceps
|
Cable Machine
|
Beginner
|
Chest
|
Lats
|
Dumbbell rows
| 33.577143
| 2,306.15
| 0.500661
| 1.120296
| 0.656544
| 0.754276
| 1,653.2
| 72.049406
| 1,018.584
| 118,569,111,824,066,840,000
|
Very High
|
37.35
|
Female
| 88.65
| 1.79
| 182.36
| 137.78
| 67.81
| 1.74
| 2,490.11
|
HIIT
| 29.59749
| 3.47
| 5.04
| 3.01
| 27.67
| 3.01
| 4
| 428.87
| 171.53
| 113.84
| 2,621
|
Other
|
Lunch
|
Balanced
| 42.99
| 891.54
| 16.44
| 309.1
|
Boiled
| 28.96
| 42.46
| 1.1
|
Russian Twists
| 3.99
| 21.86
|
Combines lower body and upper body strength
| 373.65
|
Chest, Triceps
|
Kettlebell
|
Beginner
|
Abs
|
Middle
|
Pull-ups
| 27.667676
| 3,426.16
| 0.5007
| 1.934913
| 0.610825
| 0.755538
| 130.89
| 62.411825
| 1,300.302
| 147,554,281,174,722,460,000
|
Very High
|
21.24
|
Female
| 80.78
| 1.9
| 193.85
| 137.76
| 55.01
| 1.8
| 2,575.98
|
HIIT
| 22.691832
| 3.5
| 4.01
| 3.01
| 22.38
| 3.01
| -0.01
| 162.37
| 63.98
| 42.89
| 2,174
|
Other
|
Breakfast
|
Paleo
| 38.15
| 926.5
| 217.13
| 211.58
|
Baked
| 38.32
| 9.49
| 4.12
|
Russian Twists
| 5.01
| 17.95
|
Targets lower abs
| 355.67
|
Upper Back, Rear Deltoids
|
None or Dumbbells
|
Beginner
|
Forearms
|
Middle
|
Military press
| 22.376731
| 1,291.41
| 0.502923
| 0.792028
| 0.59601
| 0.710653
| -401.98
| 62.449538
| 1,280.412
| 98,624,405,212,922,600,000
|
High
|
25.76
|
Female
| 70.53
| 1.5
| 182.39
| 142.14
| 53.94
| 1.15
| 1,011.08
|
Cardio
| 30.919319
| 2.6
| 1.97
| 1
| 31.35
| 3
| -0.04
| 217.65
| 85.89
| 58.01
| 1,839
|
Other
|
Snack
|
Paleo
| 4.67
| 2,179.93
| 116.05
| 240.22
|
Fried
| 37.85
| 112.78
| 4.85
|
Seated Rows
| 5.01
| 21.05
|
Strengthens lower abs
| 368.91
|
Back, Core, Shoulders
|
Cable Machine or Resistance Band
|
Intermediate
|
Legs
|
Upper
|
Pull-ups
| 31.346667
| 1,736.25
| 0.501425
| 1.21778
| 0.686649
| 0.779319
| 827.92
| 48.722604
| 848.493
| 132,939,657,453,089,550,000
|
Very High
|
40.09
|
Male
| 54.73
| 1.61
| 183.75
| 157.78
| 64.12
| 1.55
| 1,209
|
Yoga
| 22.609754
| 2.71
| 3.98
| 3
| 21.11
| 2
| 0.02
| 274.39
| 109.75
| 73.35
| 1,549
|
Other
|
Lunch
|
Balanced
| 31.52
| 1,792.05
| 43.21
| 315.25
|
Steamed
| 52.11
| 112.34
| 2.86
|
Calf Raises
| 4.99
| 18.01
|
Improves balance and leg strength
| 333.31
|
Rear Deltoids, Upper Back
|
Kettlebell
|
Beginner
|
Chest
|
Triceps
|
Dumbbell rows
| 21.114155
| 2,196.71
| 0.499638
| 2.005299
| 0.782914
| 0.858667
| 340
| 42.355681
| 1,033.261
| 58,030,605,925,335,360,000
|
Low
|
32.59
|
Male
| 52.75
| 1.66
| 190.86
| 128.92
| 71.91
| 1.26
| 1,248.53
|
Strength
| 23.565569
| 2.49
| 2.96
| 1.01
| 19.14
| 3.01
| 0
| 247.09
| 98.22
| 66.16
| 1,446
|
Other
|
Dinner
|
Vegetarian
| 2.48
| 107
| 201.6
| 143.15
|
Baked
| 9.95
| 42.06
| 4.78
|
Reverse Lunges
| 4
| 24.13
|
Targets obliques and improves core rotation
| 350.36
|
Lower Abs
|
Step or Box
|
Advanced
|
Back
|
Quads
|
Dumbbell rows
| 19.142836
| 1,976.68
| 0.50001
| 1.861991
| 0.479277
| 0.675469
| 197.47
| 40.319162
| 882.9072
| 87,221,112,150,222,680,000
|
High
|
52.62
|
Female
| 84.36
| 1.76
| 164.87
| 137.25
| 69.2
| 1.68
| 1,308.38
|
Yoga
| 26.901645
| 3.5
| 5.01
| 2.98
| 27.23
| 1.99
| 0.02
| 251.88
| 100.12
| 66.98
| 2,285
|
Other
|
Breakfast
|
Paleo
| 8.63
| 1,561.45
| 81.35
| 146.05
|
Grilled
| 10.45
| 87.04
| 4.32
|
Russian Twists
| 4.01
| 22.96
|
Improves flexibility
| 351.92
|
Calves
|
Box or Platform
|
Beginner
|
Back
|
Posterior
|
Crunches
| 27.233988
| 2,010.82
| 0.501049
| 1.186818
| 0.711299
| 0.832474
| 976.62
| 61.665772
| 1,182.4512
| 90,444,471,415,829,800,000
|
High
|
58.93
|
Female
| 59.66
| 1.76
| 193.79
| 120.64
| 52.98
| 1.72
| 1,787.42
|
Cardio
| 21.520764
| 2.7
| 5
| 2.99
| 19.26
| 3.03
| 0.01
| 201.78
| 80.95
| 53.99
| 1,789
|
Other
|
Lunch
|
Vegetarian
| 34.91
| 2,130.37
| 126.94
| 450.97
|
Baked
| 59.47
| 65.86
| 2.34
|
Deadlift
| 5.01
| 14.96
|
Strengthens core and improves mobility
| 337.04
|
Core
|
None or Dumbbells
|
Beginner
|
Legs
|
Upper
|
Chest flyes
| 19.260072
| 1,616.83
| 0.499199
| 1.356856
| 0.480506
| 0.62253
| 1.58
| 46.820712
| 1,159.4176
| 63,552,197,837,968,520,000
|
Low
|
52.03
|
Female
| 59.98
| 1.71
| 169.37
| 151.06
| 58.16
| 1.24
| 1,499.04
|
HIIT
| 21.923162
| 2.02
| 2.97
| 1
| 20.51
| 2.04
| -0.02
| 178.89
| 72.16
| 48.06
| 1,648
|
Other
|
Lunch
|
Vegan
| 28.52
| 1,033.56
| 161.98
| 423.53
|
Steamed
| 50.01
| 116.84
| 3.49
|
Plyo Squats
| 3
| 11.85
|
Improves posture and strengthens upper back
| 199.88
|
Core, Shoulders, Hips
|
Resistance Band or Cable Machine
|
Advanced
|
Shoulders
|
Posterior
|
Decline dumbbell flyes
| 20.512294
| 1,436.74
| 0.498044
| 1.203068
| 0.835357
| 0.891893
| 148.96
| 46.830488
| 495.7024
| 894,444,018,062,853,400
|
Low
|
30.75
|
Female
| 76.83
| 1.62
| 174.06
| 127.01
| 73.99
| 1.39
| 999.97
|
Yoga
| 28.975449
| 2.29
| 3.97
| 1.99
| 29.28
| 1.99
| 1.99
| 312.47
| 125.01
| 83.31
| 2,268
|
Other
|
Dinner
|
Balanced
| 42.56
| 1,154.1
| 83.18
| 467.17
|
Steamed
| 18.18
| 28.11
| 2.27
|
Wall Angels
| 4
| 17.11
|
Strengthens lower abs
| 345.11
|
Shoulders, Upper Back
|
Box or Platform
|
Advanced
|
Chest
|
Lower Chest
|
Barbell curls
| 29.275263
| 2,499.71
| 0.50001
| 1.627099
| 0.529829
| 0.729691
| 1,268.03
| 54.568162
| 959.4058
| 77,101,530,369,078,360,000
|
Medium
|
29.01
|
Male
| 58.43
| 1.61
| 197.67
| 121.65
| 72.05
| 1.2
| 1,296
|
Strength
| 27.545949
| 2.01
| 2.99
| 2
| 22.54
| 1.99
| -0.01
| 220.02
| 87.44
| 58.56
| 1,771
|
Other
|
Lunch
|
Balanced
| 9.75
| 312.81
| 4.53
| 433.09
|
Baked
| 51.03
| 26.98
| 2.89
|
Mountain Climbers
| 4
| 16.03
|
Improves balance and coordination
| 350.76
|
Core, Lower Back
|
Pull-up Bar
|
Advanced
|
Shoulders
|
Quads
|
Dumbbell curls
| 22.541569
| 1,756.88
| 0.500933
| 1.496492
| 0.394842
| 0.61542
| 475
| 42.334902
| 841.824
| 88,037,846,424,304,120,000
|
High
|
39.14
|
Female
| 71.32
| 1.88
| 197.84
| 146.63
| 50.97
| 0.55
| 665.5
|
HIIT
| 23.967493
| 2.21
| 1.99
| 1
| 20.18
| 3
| -0
| 256.52
| 101.44
| 67.94
| 1,934
|
Other
|
Breakfast
|
Low-Carb
| 25.86
| 755.83
| 122.14
| 106.63
|
Fried
| 40.21
| 114.88
| 4.09
|
Deadlift
| 5.01
| 20.01
|
Improves posture and back strength
| 367.32
|
Glutes, Hamstrings
|
Dumbbells or Barbell
|
Advanced
|
Shoulders
|
Wrist Flexors
|
Pull-ups
| 20.178814
| 2,043.3
| 0.502168
| 1.422322
| 0.651324
| 0.741154
| 1,268.5
| 54.226384
| 404.052
| 128,330,474,758,871,650,000
|
Very High
|
39.08
|
Male
| 55.58
| 1.71
| 183.69
| 147.75
| 59.11
| 1.96
| 2,039.97
|
Cardio
| 20.39435
| 2.7
| 5
| 3.01
| 19.01
| 3
| -0.02
| 202.77
| 81.81
| 54.86
| 1,656
|
Other
|
Snack
|
Vegetarian
| 7.24
| 1,222.64
| 185.13
| 439.22
|
Raw
| 6.72
| 112.15
| 1.79
|
Bear Crawls
| 4
| 15.15
|
Targets obliques and improves core rotation
| 340.84
|
Glutes, Hamstrings, Core
|
None or Dumbbell
|
Advanced
|
Forearms
|
Anterior
|
Plate pinch
| 19.007558
| 1,632.06
| 0.496967
| 1.471932
| 0.711511
| 0.804344
| -383.97
| 44.24482
| 1,336.0928
| 69,646,524,050,706,840,000
|
Medium
|
38.16
|
Female
| 44.9
| 1.68
| 193.25
| 143.88
| 57.92
| 1.01
| 1,092.62
|
Strength
| 20.668386
| 2.42
| 2.98
| 2.02
| 15.91
| 3
| 0.02
| 282.8
| 113.61
| 75.84
| 1,242
|
Other
|
Breakfast
|
Vegan
| 12.42
| 1,212.06
| 4.43
| 343.83
|
Fried
| 57.72
| 117.79
| 3.2
|
Tricep Extensions
| 3.98
| 17.95
|
Improves core stability and balance
| 338.1
|
Triceps, Chest
|
Low Bar or TRX
|
Beginner
|
Legs
|
Posterior
|
Chest flyes
| 15.908447
| 2,268.2
| 0.498721
| 2.53029
| 0.635188
| 0.744528
| 149.38
| 35.619895
| 682.962
| 65,203,180,212,301,840,000
|
Medium
|
26.29
|
Female
| 59.21
| 1.51
| 181.25
| 128.96
| 71.25
| 1.69
| 2,420.42
|
HIIT
| 24.980623
| 2.71
| 4.97
| 3.02
| 25.97
| 4.01
| -0.02
| 180.13
| 72.39
| 48.72
| 1,872
|
Other
|
Snack
|
Paleo
| 43.55
| 1,533.61
| 81.34
| 126.35
|
Baked
| 59.59
| 40.34
| 4.3
|
Resistance Band Pull-Aparts
| 4.98
| 19.97
|
Builds lower body power and endurance
| 355.43
|
Core
|
Bench, Barbell
|
Beginner
|
Legs
|
Grip Strength
|
Incline dumbbell flyes
| 25.968159
| 1,448.56
| 0.497404
| 1.222598
| 0.524636
| 0.711503
| -548.42
| 44.418973
| 1,201.3534
| 98,082,090,316,335,500,000
|
High
|
26.92
|
Male
| 87.68
| 1.63
| 182.88
| 135.14
| 73.97
| 1.75
| 2,052.22
|
Strength
| 29.900423
| 3.5
| 4.99
| 3.03
| 33
| 4.01
| 3.99
| 410.38
| 163.87
| 109.15
| 2,558
|
Other
|
Dinner
|
Balanced
| 7.53
| 1,514.17
| 99.7
| 108.68
|
Boiled
| 13.91
| 21.75
| 3.57
|
Step-ups
| 3.99
| 23.18
|
Improves hip power and cardiovascular fitness
| 372.07
|
Chest, Triceps, Shoulders
|
None or Dumbbell
|
Advanced
|
Shoulders
|
Lats
|
Leg raises
| 33.000866
| 3,279.35
| 0.500563
| 1.868955
| 0.561656
| 0.738955
| 505.78
| 61.463309
| 1,302.245
| 142,533,424,796,820,470,000
|
Very High
|
45.05
|
Male
| 63.63
| 1.54
| 199.17
| 133.28
| 58.05
| 1.66
| 1,727.73
|
Cardio
| 29.042268
| 2.71
| 3.99
| 3.01
| 26.83
| 2.98
| 0.02
| 223.1
| 89.45
| 59.04
| 1,918
|
Other
|
Snack
|
Vegetarian
| 27.1
| 1,515.19
| 280.84
| 424.7
|
Raw
| 40.6
| 80.4
| 4.39
|
Lateral Raises
| 4
| 25
|
Targets biceps and forearms
| 368.48
|
Shoulders
|
Parallel Bars or Chair
|
Intermediate
|
Chest
|
Upper
|
Barbell squats
| 26.829988
| 1,781.56
| 0.500909
| 1.405783
| 0.533092
| 0.669177
| 190.27
| 45.150405
| 1,223.3536
| 131,679,034,309,426,320,000
|
Very High
|
58.04
|
Female
| 109.54
| 1.91
| 197.5
| 156.16
| 55.87
| 1.48
| 1,065.6
|
Yoga
| 30.729714
| 2.22
| 3.02
| 2
| 30.03
| 3.01
| -0
| 306.96
| 122.84
| 81.67
| 2,956
|
Other
|
Dinner
|
Vegan
| 15.4
| 109.15
| 31.29
| 392.99
|
Steamed
| 7.55
| 62.15
| 1.9
|
Decline Push-ups
| 4.98
| 15.91
|
Improves unilateral leg strength and balance
| 357.61
|
Upper Chest, Triceps
|
Pull-up Bar
|
Advanced
|
Back
|
Wrist Extensors
|
Leg curls
| 30.026589
| 2,454.23
| 0.500295
| 1.121417
| 0.708113
| 0.790684
| 1,890.4
| 75.878671
| 1,058.5256
| 103,105,653,296,376,870,000
|
High
|
56.29
|
Female
| 125.88
| 1.86
| 196.94
| 129.1
| 63.86
| 1
| 960.8
|
Cardio
| 35
| 2.2
| 3.04
| 2.01
| 36.39
| 2.99
| 0
| 298.21
| 120.07
| 79.45
| 3,424
|
Other
|
Breakfast
|
Low-Carb
| 39.98
| 1,286.81
| 251.92
| 312.73
|
Steamed
| 47.66
| 13.73
| 2.87
|
Face Pulls
| 4
| 15.05
|
Builds lower body power and endurance
| 366.43
|
Quadriceps, Glutes
|
Bench or Chair
|
Advanced
|
Arms
|
Lower Chest
|
Dumbbell front raises
| 36.385709
| 2,388.17
| 0.499479
| 0.953845
| 0.490231
| 0.65553
| 2,463.2
| 81.822
| 732.86
| 125,812,238,301,956,880,000
|
Very High
|
50.13
|
Female
| 70.32
| 1.68
| 186.97
| 161.25
| 70.19
| 1.16
| 1,147.36
|
Strength
| 29.25253
| 2.51
| 1.98
| 1
| 24.91
| 3
| 0.02
| 298.86
| 119.65
| 80.16
| 1,861
|
Other
|
Snack
|
Balanced
| 20.54
| 927.21
| 7.93
| 327.28
|
Baked
| 46.14
| 62.35
| 1.37
|
Prone Cobras
| 2.99
| 11.87
|
Targets lower chest
| 259.05
|
Upper Chest, Triceps
|
None or Dumbbells
|
Intermediate
|
Chest
|
Posterior
|
Triceps dips
| 24.914966
| 2,395.48
| 0.49904
| 1.701507
| 0.779757
| 0.862438
| 713.64
| 49.749621
| 600.996
| 7,413,203,192,309,460,000
|
Low
|
56.77
|
Male
| 85.56
| 1.69
| 189.23
| 132.57
| 50.08
| 1.77
| 1,842.22
|
Cardio
| 28.598167
| 3.49
| 5
| 3.01
| 29.96
| 3.01
| -0.02
| 200.87
| 80.59
| 53.75
| 2,366
|
Other
|
Snack
|
Keto
| 11.46
| 322.63
| 277.93
| 361.5
|
Grilled
| 55.34
| 54.96
| 1.81
|
Burpees
| 5.02
| 23.99
|
Strengthens lower abs and hip flexors
| 346.69
|
Back, Hamstrings, Glutes
|
Cable Machine or Resistance Band
|
Advanced
|
Chest
|
Lats
|
Crunches
| 29.956934
| 1,609.59
| 0.499183
| 0.941912
| 0.592814
| 0.700576
| 523.78
| 61.091408
| 1,227.2826
| 80,032,535,826,279,020,000
|
Medium
|
33.93
|
Female
| 64.38
| 1.78
| 169.13
| 144.15
| 63.97
| 1.33
| 1,438.79
|
Strength
| 22.680754
| 1.79
| 4.02
| 2.02
| 20.32
| 2.98
| 0
| 211.62
| 84.99
| 57.28
| 1,731
|
Other
|
Snack
|
Vegetarian
| 12.74
| 1,487.92
| 167.3
| 488.42
|
Raw
| 8.11
| 118.32
| 0.99
|
Pull-ups
| 3.99
| 23.06
|
Targets obliques and improves core rotation
| 364.26
|
Lower Back, Glutes
|
Kettlebell
|
Beginner
|
Forearms
|
Posterior
|
Military press
| 20.319404
| 1,701.96
| 0.497356
| 1.32013
| 0.762457
| 0.852303
| 292.21
| 49.778131
| 968.9316
| 119,853,246,385,477,040,000
|
Very High
|
18.77
|
Male
| 60.51
| 1.59
| 183.97
| 127.79
| 53.03
| 1.15
| 1,012.92
|
Cardio
| 27.302367
| 2.21
| 2.04
| 1.01
| 23.93
| 1.99
| -0.05
| 201.97
| 81.36
| 54.63
| 1,615
|
Other
|
Snack
|
Balanced
| 37.38
| 1,822.76
| 267.53
| 491.62
|
Steamed
| 40.1
| 109.75
| 2
|
Shoulder Press
| 2.99
| 8.11
|
Targets biceps and forearms
| 249.64
|
Calves
|
Cable Machine
|
Advanced
|
Chest
|
Anterior
|
Concentration curls
| 23.934971
| 1,624.99
| 0.49716
| 1.344571
| 0.570949
| 0.694624
| 602.08
| 43.989338
| 574.172
| 5,481,329,790,836,477,000
|
Low
|
28.33
|
Female
| 69.13
| 1.58
| 181.99
| 134.58
| 49.9
| 1.49
| 1,073.69
|
Yoga
| 28.509026
| 2
| 2.98
| 2.01
| 27.69
| 3
| 1.01
| 254.78
| 101.9
| 68.03
| 1,995
|
Other
|
Breakfast
|
Vegan
| 2.95
| 1,377.13
| 153.72
| 205.51
|
Grilled
| 35.01
| 22.14
| 4.72
|
Push-ups
| 5
| 24
|
Builds explosive power
| 335.25
|
Lower Abs, Hip Flexors
|
Dumbbells
|
Beginner
|
Abs
|
Middle
|
Dumbbell flyes
| 27.691876
| 2,038.99
| 0.499816
| 1.474034
| 0.641078
| 0.739491
| 921.31
| 49.42171
| 999.045
| 60,847,423,412,225,830,000
|
Low
|
31.96
|
Male
| 97.49
| 1.96
| 188.46
| 137.25
| 49.93
| 1.36
| 1,467.58
|
Strength
| 26.502291
| 3.4
| 3.01
| 1.99
| 25.38
| 3
| 0.98
| 276.79
| 109.74
| 73.73
| 2,502
|
Other
|
Snack
|
Keto
| 12.48
| 158.78
| 216.12
| 401.47
|
Boiled
| 7.09
| 5.58
| 4.41
|
Squats
| 5.01
| 18.99
|
Improves cardiovascular fitness
| 371.13
|
Shoulders, Upper Back
|
Bench or Chair
|
Beginner
|
Abs
|
Lats
|
Decline dumbbell press
| 25.377447
| 2,209.69
| 0.501048
| 1.125654
| 0.630333
| 0.728271
| 1,034.42
| 71.652917
| 1,009.4736
| 139,618,044,535,352,340,000
|
Very High
|
38.76
|
Male
| 85.97
| 1.82
| 191.07
| 160.06
| 72.1
| 1.96
| 2,807.11
|
HIIT
| 28.148385
| 3.5
| 5.03
| 3.02
| 25.95
| 3
| 3
| 250.06
| 99.54
| 66.37
| 2,466
|
Other
|
Lunch
|
Keto
| 31.49
| 967.13
| 195.57
| 416.48
|
Raw
| 58.1
| 33.96
| 3.8
|
Box Jumps
| 4.99
| 16.07
|
Strengthens lower abs and hip flexors
| 340.61
|
Full Body, Core, Shoulders
|
Bench or Step
|
Intermediate
|
Abs
|
Upper
|
Plate pinch
| 25.953991
| 1,995.73
| 0.50119
| 1.157846
| 0.739346
| 0.837703
| -341.11
| 61.770833
| 1,335.1912
| 69,263,587,363,745,830,000
|
Medium
|
36.52
|
Male
| 56
| 1.57
| 182.37
| 123.02
| 52.99
| 0.97
| 961.17
|
Strength
| 28.373558
| 2.42
| 2.02
| 1.01
| 22.72
| 2.01
| 1
| 208.63
| 83.47
| 54.99
| 1,433
|
Other
|
Breakfast
|
Low-Carb
| 20.37
| 2,001.7
| 222.22
| 239.06
|
Roasted
| 8.77
| 23
| 2.2
|
Rows
| 4.01
| 25.05
|
Improves posture and back strength
| 340.72
|
Upper Back, Rear Deltoids
|
None or Dumbbells
|
Advanced
|
Chest
|
Middle
|
Wrist extension
| 22.718974
| 1,663.31
| 0.501722
| 1.490536
| 0.541274
| 0.674563
| 471.83
| 40.110807
| 660.9968
| 69,446,499,745,713,990,000
|
Medium
|
52.85
|
Male
| 47.69
| 1.76
| 163.96
| 149.27
| 74.17
| 1.06
| 1,399.2
|
HIIT
| 19.119866
| 1.5
| 3.99
| 2
| 15.4
| 4.01
| 0.01
| 295.15
| 118.76
| 79.09
| 1,410
|
Other
|
Snack
|
Vegan
| 30.5
| 1,682.65
| 149.42
| 273.04
|
Raw
| 51.66
| 118.42
| 3.69
|
Kettlebell Swings
| 5.02
| 17.11
|
Improves lower back strength
| 344.91
|
Chest, Triceps, Shoulders
|
Bench or Chair
|
Beginner
|
Back
|
Grip Strength
|
Lateral raises
| 15.39579
| 2,367.45
| 0.49868
| 2.49025
| 0.836396
| 0.910405
| 10.8
| 38.571736
| 731.2092
| 76,737,322,190,726,450,000
|
Medium
|
18
|
Female
| 64.01
| 1.63
| 161.7
| 120.44
| 73.06
| 0.66
| 580.8
|
Cardio
| 26.843215
| 2.19
| 3.01
| 1
| 24.09
| 3
| -0.01
| 214.64
| 85.59
| 57.27
| 1,758
|
Other
|
Lunch
|
Vegan
| 43.07
| 2,069.47
| 4.82
| 396.21
|
Boiled
| 5.6
| 48.41
| 2.37
|
Push-ups
| 4
| 24.97
|
Improves posture and strengthens upper back
| 359.03
|
Upper Chest, Triceps
|
Bench or Sturdy Surface
|
Intermediate
|
Abs
|
Wrist Flexors
|
Leg raises
| 24.091987
| 1,716.35
| 0.500224
| 1.337135
| 0.534522
| 0.744836
| 1,177.2
| 46.827658
| 473.9196
| 106,498,089,916,679,720,000
|
High
|
18
|
Female
| 62.43
| 1.59
| 190.02
| 161.38
| 50.38
| 1.23
| 1,180.8
|
Cardio
| 26.635812
| 2.18
| 4.01
| 2
| 24.69
| 3.01
| -0
| 217.52
| 86.76
| 58.54
| 1,857
|
Other
|
Lunch
|
Keto
| 15.12
| 1,253.85
| 212.37
| 295.27
|
Baked
| 53.46
| 106.89
| 2.16
|
Kettlebell Swings
| 5
| 17.97
|
Builds calf muscles
| 341.52
|
Chest, Triceps
|
Resistance Band or Cable Machine
|
Beginner
|
Shoulders
|
Wrist Extensors
|
Preacher curls
| 24.694435
| 1,743.98
| 0.498905
| 1.389716
| 0.794901
| 0.849279
| 676.2
| 45.801263
| 840.1392
| 70,789,577,991,987,536,000
|
Medium
|
43.69
|
Female
| 42.16
| 1.66
| 172.79
| 134.26
| 53.17
| 0.73
| 481.8
|
Yoga
| 21.138203
| 1.88
| 2.01
| 1
| 15.3
| 3.03
| 0.03
| 332.81
| 133.7
| 88.57
| 1,142
|
Other
|
Dinner
|
Keto
| 7.39
| 927.13
| 79.46
| 474.44
|
Steamed
| 55.85
| 85.58
| 4.31
|
Bird Dogs
| 4
| 20.03
|
Builds unilateral leg strength and balance
| 335.87
|
Back, Core, Shoulders
|
Box or Platform
|
Beginner
|
Abs
|
Triceps
|
Lateral raises
| 15.299753
| 2,663.17
| 0.49987
| 3.171252
| 0.677897
| 0.777013
| 660.2
| 33.248133
| 490.3702
| 61,772,602,035,623,380,000
|
Low
|
30.47
|
Male
| 87.22
| 1.69
| 185.09
| 129.92
| 64.85
| 1.74
| 1,810.99
|
Cardio
| 29.38182
| 3.51
| 4.01
| 3.01
| 30.54
| 3
| 4
| 293.13
| 116.49
| 78.24
| 2,619
|
Other
|
Dinner
|
Low-Carb
| 29.7
| 1,928.82
| 61.55
| 153.18
|
Roasted
| 11.15
| 10.84
| 1.87
|
Plyometric Push-ups
| 5
| 17.96
|
Builds lower body power
| 343.62
|
Chest, Triceps
|
Barbell
|
Advanced
|
Shoulders
|
Triceps
|
Bent-over lateral raises
| 30.538146
| 2,342.64
| 0.500512
| 1.335588
| 0.541168
| 0.701929
| 808.01
| 61.593177
| 1,195.7976
| 74,424,254,780,261,760,000
|
Medium
|
36.85
|
Male
| 76.15
| 1.82
| 191.78
| 120.66
| 50.15
| 1.49
| 1,431.59
|
Cardio
| 26.708708
| 2.8
| 3.98
| 2.01
| 22.99
| 3.02
| 0.03
| 190.36
| 76.31
| 50.8
| 1,891
|
Other
|
Snack
|
Vegan
| 2.45
| 2,418.4
| 109.9
| 331.8
|
Grilled
| 39.98
| 60.13
| 2.42
|
Seated Rows
| 4.02
| 18.95
|
Strengthens triceps and chest
| 343.73
|
Quadriceps, Hamstrings, Glutes
|
Barbell
|
Beginner
|
Abs
|
Wrist Extensors
|
Triceps dips
| 22.989373
| 1,523.88
| 0.499672
| 1.002101
| 0.497847
| 0.629158
| 459.41
| 55.811319
| 1,024.3154
| 74,619,076,926,453,150,000
|
Medium
|
18.8
|
Female
| 127.92
| 1.92
| 184.44
| 168.17
| 69.96
| 1.26
| 1,211.62
|
Cardio
| 32.137482
| 3
| 3.99
| 2.02
| 34.7
| 2.99
| 0
| 233.71
| 93.24
| 61.85
| 3,376
|
Other
|
Breakfast
|
Paleo
| 17.72
| 2,486.74
| 265.81
| 211.02
|
Steamed
| 40.98
| 19.66
| 1.81
|
Calf Raises
| 4.01
| 16.91
|
Builds explosive power
| 342.75
|
Core
|
Pull-up Bar
|
Beginner
|
Abs
|
Quads
|
Barbell curls
| 34.700521
| 1,864.45
| 0.501403
| 0.728893
| 0.857879
| 0.911787
| 2,164.38
| 86.809732
| 863.73
| 72,899,055,427,281,535,000
|
Medium
|
24.11
|
Male
| 58.82
| 1.76
| 189.09
| 129.86
| 72.93
| 0.63
| 415.42
|
Yoga
| 23.0422
| 1.69
| 3.04
| 1
| 18.99
| 2.99
| 4
| 296.4
| 119.17
| 79.57
| 1,760
|
Other
|
Snack
|
Vegetarian
| 6.13
| 899.07
| 125.65
| 396.65
|
Roasted
| 58.11
| 95.88
| 4.02
|
Calf Raises
| 5
| 21.06
|
Improves balance and coordination
| 339.54
|
Upper Back, Rear Deltoids
|
Bench or Chair
|
Advanced
|
Abs
|
Lateral
|
Concentration curls
| 18.988895
| 2,378.41
| 0.498484
| 2.026012
| 0.4901
| 0.686763
| 1,344.58
| 45.266578
| 427.8204
| 67,506,295,346,297,830,000
|
Medium
|
41.04
|
Female
| 82.17
| 1.66
| 176.8
| 138.34
| 74.12
| 1.98
| 2,060.78
|
Cardio
| 30.284777
| 3.5
| 4.99
| 3.01
| 29.82
| 3.99
| 2.02
| 265.42
| 106.58
| 71.22
| 2,327
|
Other
|
Snack
|
Vegan
| 45.23
| 591.33
| 78.78
| 222.77
|
Roasted
| 27.89
| 5.72
| 3.1
|
Dragon Flags
| 4.01
| 14.98
|
Builds explosive upper body power
| 346.59
|
Upper Back, Rear Deltoids
|
Resistance Band or Cable Machine
|
Beginner
|
Shoulders
|
Wrist Flexors
|
Leg curls
| 29.819277
| 2,128.98
| 0.49868
| 1.297067
| 0.625438
| 0.782466
| 266.22
| 57.284999
| 1,372.4964
| 79,844,171,623,285,200,000
|
Medium
|
42.15
|
Female
| 60.3
| 1.74
| 194.87
| 140.88
| 52.12
| 1.79
| 2,097.52
|
Strength
| 20.866061
| 2.69
| 5.02
| 3.02
| 19.92
| 2.99
| -0.03
| 201.73
| 80.56
| 53.87
| 1,844
|
Other
|
Snack
|
Keto
| 34.93
| 2,080.29
| 206.99
| 428.49
|
Boiled
| 9.22
| 19.88
| 1.18
|
Plyometric Push-ups
| 5
| 15.99
|
Improves posture and strengthens upper back
| 364.54
|
Full Core
|
Parallel Bars or Chair
|
Advanced
|
Shoulders
|
Anterior
|
Plate pinch
| 19.916766
| 1,613.99
| 0.499954
| 1.335987
| 0.621786
| 0.722944
| -253.52
| 47.717765
| 1,305.0532
| 120,607,949,604,286,800,000
|
Very High
|
28.23
|
Male
| 79.51
| 1.59
| 180.81
| 130.24
| 54.05
| 1.48
| 1,950.34
|
HIIT
| 32.375722
| 1.51
| 3.02
| 1.98
| 31.45
| 1.98
| 0.06
| 207.92
| 83.89
| 56.62
| 2,204
|
Other
|
Lunch
|
Paleo
| 17.69
| 163.98
| 175.8
| 289.93
|
Raw
| 10.4
| 95.71
| 1.51
|
Dead Bugs
| 5
| 16.05
|
Builds calf muscles
| 359.58
|
Core, Shoulders, Legs
|
Parallel Bars or Chair
|
Intermediate
|
Legs
|
Anterior
|
Triceps dips
| 31.450496
| 1,676.82
| 0.495986
| 1.055087
| 0.601057
| 0.720314
| 253.66
| 53.768063
| 1,064.3568
| 107,838,153,970,037,240,000
|
High
|
53.32
|
Female
| 55.68
| 1.55
| 170.93
| 140.91
| 53.96
| 1.13
| 814.28
|
Yoga
| 23.80288
| 1.8
| 3.98
| 2.01
| 23.18
| 2.02
| 0
| 218.11
| 86.97
| 57.62
| 1,686
|
Other
|
Snack
|
Vegetarian
| 39.62
| 1,265.94
| 117.13
| 208.38
|
Boiled
| 39.11
| 9.17
| 1.67
|
Glute Bridges
| 5
| 23.99
|
Targets upper chest
| 331.29
|
Core, Obliques
|
Bench or Step
|
Advanced
|
Arms
|
Lower Chest
|
Plate pinch
| 23.175858
| 1,738.9
| 0.501719
| 1.561961
| 0.743353
| 0.824373
| 871.72
| 42.426556
| 748.7154
| 55,219,924,935,451,935,000
|
Low
|
43.07
|
Male
| 66.62
| 1.85
| 169.95
| 121.09
| 58.27
| 1.18
| 1,038.4
|
Cardio
| 20.625549
| 3.2
| 1.98
| 1
| 19.47
| 2.99
| 1.01
| 294.52
| 116.97
| 78.33
| 1,625
|
Other
|
Dinner
|
Paleo
| 18.37
| 2,220.22
| 103.57
| 440.52
|
Grilled
| 11.29
| 69.08
| 1.42
|
Calf Raises
| 5.01
| 23.97
|
Targets upper chest
| 368.93
|
Lower Back, Glutes
|
Resistance Band or Cable Machine
|
Intermediate
|
Shoulders
|
Grip Strength
|
Incline cable crossovers
| 19.465303
| 2,350.93
| 0.501112
| 1.755779
| 0.5625
| 0.712504
| 586.6
| 52.879259
| 870.6748
| 132,998,548,059,455,490,000
|
Very High
|
26.92
|
Male
| 103.9
| 1.68
| 162.06
| 134.87
| 61.98
| 1.29
| 1,239.43
|
Cardio
| 34.330741
| 3.48
| 3.03
| 2.01
| 36.81
| 4.01
| 2.02
| 303.62
| 121.46
| 81.55
| 2,877
|
Other
|
Snack
|
Balanced
| 46.8
| 873.33
| 259.53
| 299.74
|
Fried
| 17.03
| 22.53
| 2.17
|
Inverted Rows
| 3.98
| 15.07
|
Improves shoulder health and posture
| 351.72
|
Quadriceps, Calves, Glutes
|
Barbell
|
Intermediate
|
Forearms
|
Posterior
|
Hammer curl
| 36.812642
| 2,434.27
| 0.498909
| 1.169009
| 0.728317
| 0.832223
| 1,637.57
| 68.23036
| 907.4376
| 90,025,461,785,468,390,000
|
High
|
43.35
|
Male
| 82.51
| 1.95
| 181.1
| 159.89
| 69.97
| 1.89
| 2,206.2
|
Strength
| 26.18143
| 3.5
| 5.01
| 2.97
| 21.7
| 4.01
| -0.02
| 278.15
| 112.06
| 74.19
| 2,381
|
Other
|
Dinner
|
Vegan
| 40.48
| 2,464.16
| 99.44
| 163.75
|
Baked
| 56.98
| 43.26
| 1.47
|
Lateral Raises
| 4
| 20.91
|
Builds unilateral leg strength and balance
| 337.98
|
Lower Back, Glutes
|
None or Dumbbells
|
Intermediate
|
Shoulders
|
Anterior
|
Bicycle crunches
| 21.698882
| 2,228.55
| 0.499248
| 1.358138
| 0.809142
| 0.882882
| 174.8
| 60.907702
| 1,277.5644
| 65,014,405,957,967,970,000
|
Medium
|
40.03
|
Female
| 62.99
| 1.53
| 197.11
| 142.95
| 73.33
| 1.93
| 1,507.72
|
Yoga
| 28.833361
| 2.7
| 5.03
| 3.02
| 26.91
| 4.01
| 3
| 365.05
| 146.28
| 97.25
| 1,952
|
Other
|
Breakfast
|
Low-Carb
| 27.35
| 2,373.55
| 214.36
| 295.64
|
Steamed
| 22.37
| 58.76
| 4.22
|
Lat Pulldowns
| 5.01
| 23.02
|
Strengthens lower abs
| 357.99
|
Core, Obliques
|
Bench, Barbell
|
Intermediate
|
Abs
|
Triceps
|
Bird dog
| 26.908454
| 2,920.57
| 0.499971
| 2.322273
| 0.56245
| 0.72523
| 444.28
| 44.827866
| 1,381.8414
| 104,004,058,085,071,850,000
|
High
|
41.29
|
Male
| 43.56
| 1.77
| 181.94
| 165.14
| 58.1
| 1.2
| 792.72
|
Yoga
| 18.550935
| 1.6
| 3.01
| 1.01
| 13.9
| 2
| 0.01
| 275.13
| 111.49
| 74.23
| 1,264
|
Other
|
Snack
|
Keto
| 47.45
| 334.13
| 293.4
| 465.82
|
Roasted
| 16.11
| 80.32
| 1.8
|
Plyo Squats
| 2.99
| 12.03
|
Builds back strength
| 164.77
|
Upper Chest, Triceps
|
Step or Box
|
Advanced
|
Shoulders
|
Lower
|
Bicep Curls
| 13.904051
| 2,214.55
| 0.49695
| 2.559458
| 0.864341
| 0.907662
| 471.28
| 35.479213
| 395.448
| 185,402,185,161,885,200
|
Low
|
19.32
|
Male
| 73.18
| 1.79
| 177.33
| 124.77
| 60.96
| 0.82
| 541.2
|
Yoga
| 21.106853
| 1.62
| 2.98
| 1
| 22.84
| 3
| -0.03
| 218.96
| 88.29
| 58.24
| 2,062
|
Other
|
Breakfast
|
Vegetarian
| 5.17
| 1,170.78
| 248.88
| 364.25
|
Boiled
| 11.84
| 43.9
| 1.14
|
Bicycle Crunches
| 4.01
| 24.97
|
Targets lower abs
| 332.18
|
Core, Lower Back
|
Low Bar or TRX
|
Advanced
|
Abs
|
Triceps
|
Concentration curls
| 22.839487
| 1,753.16
| 0.499578
| 1.206477
| 0.548337
| 0.703603
| 1,520.8
| 57.734005
| 544.7752
| 56,443,209,041,840,775,000
|
Low
|
30
|
Male
| 51.78
| 1.74
| 174.2
| 150.11
| 64.2
| 1.09
| 784.8
|
Yoga
| 24.925649
| 2
| 3
| 2
| 17.1
| 2.98
| 0.05
| 237.92
| 94.96
| 62.69
| 1,524
|
Other
|
Breakfast
|
Balanced
| 7.87
| 2,292.03
| 38.56
| 496.8
|
Baked
| 35.78
| 104.36
| 1.67
|
Thrusters
| 4.98
| 15.99
|
Targets obliques and improves core rotation
| 332.85
|
Legs, Shoulders, Core
|
Pull-up Bar
|
Intermediate
|
Chest
|
Upper
|
Bird dog
| 17.102656
| 1,895.73
| 0.502012
| 1.833913
| 0.781
| 0.861711
| 739.2
| 38.873499
| 725.613
| 57,379,741,278,543,710,000
|
Low
|
51.69
|
Female
| 70.91
| 1.72
| 193.87
| 143.13
| 65.98
| 1.31
| 1,732.08
|
HIIT
| 27.33075
| 2.61
| 3
| 2.02
| 23.97
| 2.99
| 0.02
| 231.65
| 92.08
| 61.08
| 1,946
|
Other
|
Dinner
|
Keto
| 18.94
| 289.93
| 234.47
| 152.4
|
Raw
| 22.77
| 94.62
| 1.32
|
Russian Twists
| 5
| 18.95
|
Enhances full-body coordination and stability
| 335.2
|
Shoulders, Triceps
|
None or Dumbbell
|
Beginner
|
Arms
|
Lower Chest
|
Barbell hip thrusts
| 23.969037
| 1,844.64
| 0.50232
| 1.298547
| 0.603253
| 0.738278
| 213.92
| 51.529765
| 878.224
| 60,773,345,146,124,360,000
|
Low
|
32.54
|
Female
| 62.21
| 1.63
| 190.31
| 160.86
| 58.16
| 1.68
| 2,400.55
|
HIIT
| 25.79205
| 2.69
| 5.02
| 2.99
| 23.41
| 3.01
| -0
| 217.93
| 87.58
| 57.79
| 1,806
|
Other
|
Lunch
|
Paleo
| 36
| 1,467.86
| 163.95
| 319.46
|
Grilled
| 5.24
| 44.62
| 3
|
Pull-ups
| 4
| 18.92
|
Full body workout
| 330.95
|
Lower Abs, Hip Flexors
|
Wall
|
Intermediate
|
Legs
|
Upper
|
Incline dumbbell flyes
| 23.414506
| 1,742.15
| 0.50037
| 1.407812
| 0.777147
| 0.845252
| -594.55
| 46.164766
| 1,111.992
| 54,758,784,594,990,326,000
|
Low
|
21.87
|
Female
| 51.25
| 1.59
| 196.92
| 139.06
| 66.12
| 1.28
| 1,382.4
|
Strength
| 24.917112
| 1.8
| 3.07
| 2
| 20.27
| 3
| -0.01
| 201.46
| 79.89
| 53.95
| 1,252
|
Other
|
Lunch
|
Paleo
| 37.21
| 1,836.59
| 17.25
| 304
|
Boiled
| 43.33
| 15.17
| 3.24
|
Pull-ups
| 5
| 21.98
|
Targets lower abs
| 331.62
|
Back, Core, Shoulders
|
Bench or Chair
|
Beginner
|
Shoulders
|
Quads
|
Leg curls
| 20.272141
| 1,610.95
| 0.500227
| 1.558829
| 0.557645
| 0.706175
| -130.4
| 38.47998
| 848.9472
| 55,670,759,175,354,050,000
|
Low
|
45.08
|
Female
| 51.38
| 1.65
| 170.2
| 136.15
| 50.08
| 1.44
| 1,266.05
|
Cardio
| 23.589275
| 2.29
| 2
| 1
| 18.87
| 3
| 0.01
| 233.19
| 93.15
| 61.59
| 1,430
|
Other
|
Breakfast
|
Vegan
| 10.68
| 1,454.39
| 247.46
| 151.88
|
Fried
| 38.99
| 30.06
| 4.56
|
Leg Press
| 3.99
| 22.98
|
Builds unilateral leg strength
| 335.22
|
Triceps
|
Kettlebell
|
Intermediate
|
Shoulders
|
Grip Strength
|
Bird dog
| 18.87236
| 1,859.67
| 0.501573
| 1.812962
| 0.716533
| 0.799941
| 163.95
| 39.259831
| 965.4336
| 60,802,966,945,877,630,000
|
Low
|
34.09
|
Male
| 66.37
| 1.62
| 199.27
| 163.97
| 55.91
| 0.8
| 792.72
|
Strength
| 26.579306
| 2.19
| 2
| 1.01
| 25.29
| 3.02
| 0.01
| 208.16
| 83.98
| 55.66
| 1,692
|
Other
|
Snack
|
Balanced
| 37.33
| 1,702.05
| 231.48
| 215.75
|
Baked
| 11.09
| 114.34
| 4.9
|
Flutter Kicks
| 4.98
| 15.08
|
Strengthens core and improves mobility
| 347.56
|
Glutes, Hamstrings, Core
|
Barbell
|
Beginner
|
Arms
|
Anterior
|
Incline cable crossovers
| 25.28959
| 1,669.5
| 0.498736
| 1.265331
| 0.753767
| 0.822853
| 899.28
| 48.729315
| 556.096
| 81,687,836,713,561,400,000
|
Medium
|
58.17
|
Male
| 109.07
| 1.91
| 197.8
| 155.84
| 55.87
| 1.48
| 1,067.38
|
Yoga
| 27.77304
| 2.2
| 3
| 2.02
| 29.9
| 2.99
| -0.02
| 305.8
| 122.92
| 82.09
| 2,768
|
Other
|
Breakfast
|
Paleo
| 15.65
| 84.57
| 29.85
| 390.55
|
Boiled
| 8.22
| 61.13
| 1.92
|
Burpees
| 4.98
| 15.91
|
Builds chest strength
| 357.3
|
Core, Shoulders, Legs
|
None or Dumbbells
|
Advanced
|
Abs
|
Lats
|
Barbell rows
| 29.897755
| 2,453.69
| 0.498514
| 1.126983
| 0.704361
| 0.787867
| 1,700.62
| 78.777946
| 1,057.608
| 102,377,797,694,855,360,000
|
High
|
45.59
|
Male
| 48.5
| 1.64
| 167.88
| 159.47
| 67.08
| 1.25
| 1,352.25
|
Strength
| 26.835657
| 2.48
| 4.01
| 2.02
| 18.03
| 3
| -0.02
| 219.37
| 87.46
| 58.36
| 1,372
|
Other
|
Snack
|
Low-Carb
| 25.53
| 2,341.19
| 54.08
| 370.22
|
Grilled
| 8.55
| 21.18
| 2.48
|
Flutter Kicks
| 5
| 24.9
|
Improves core stability and balance
| 348.02
|
Shoulders, Upper Back
|
Cable Machine
|
Beginner
|
Arms
|
Lateral
|
Hammer curls
| 18.032421
| 1,752.56
| 0.500685
| 1.803299
| 0.916567
| 0.949905
| 19.75
| 35.484707
| 870.05
| 82,575,140,739,561,080,000
|
Medium
|
25.05
|
Female
| 64.4
| 1.71
| 179
| 167.15
| 60.91
| 1.12
| 1,355.2
|
HIIT
| 21.370674
| 1.79
| 3
| 1
| 22.02
| 3
| -0.04
| 208.82
| 82.8
| 55.86
| 1,688
|
Other
|
Lunch
|
Paleo
| 7.31
| 1,430.32
| 110.17
| 208.07
|
Baked
| 57.05
| 71.78
| 3.2
|
Shoulder Press
| 5
| 14.95
|
Targets biceps and forearms
| 340.71
|
Triceps, Chest
|
Dumbbells
|
Intermediate
|
Legs
|
Upper
|
Leg raises
| 22.023871
| 1,669.22
| 0.500401
| 1.285714
| 0.899653
| 0.933799
| 332.8
| 50.637286
| 763.1904
| 69,429,853,842,098,180,000
|
Medium
|
37.35
|
Female
| 54.63
| 1.57
| 170.31
| 150.23
| 61.93
| 1.31
| 1,298.08
|
Strength
| 27.025228
| 2.42
| 3
| 1.01
| 22.16
| 3.01
| -0.01
| 204.42
| 82.01
| 54.55
| 1,576
|
Other
|
Dinner
|
Vegan
| 0.28
| 330.97
| 129.42
| 217.49
|
Steamed
| 55.66
| 66.3
| 1.39
|
Frog Jumps
| 5
| 20.96
|
Improves core rotation strength
| 344.03
|
Upper Back, Rear Deltoids
|
Barbell
|
Advanced
|
Back
|
Wrist Extensors
|
Wrist extension
| 22.163171
| 1,636.67
| 0.4996
| 1.50119
| 0.814726
| 0.882097
| 277.92
| 39.866118
| 901.3586
| 75,152,687,586,404,990,000
|
Medium
|
54.23
|
Female
| 50.32
| 1.61
| 187.99
| 156.71
| 66.74
| 1.49
| 1,806.18
|
HIIT
| 24.758254
| 2.69
| 1.98
| 1.02
| 19.41
| 2
| 0.99
| 312.49
| 124.84
| 83.15
| 1,231
|
Other
|
Breakfast
|
Low-Carb
| 26.3
| 1,202.2
| 159.34
| 457.51
|
Boiled
| 13.68
| 64.02
| 1.52
|
Bulgarian Split Squats
| 3
| 9.9
|
Improves core stability and balance
| 289.17
|
Shoulders, Triceps
|
Bench or Step
|
Advanced
|
Forearms
|
Wrist Flexors
|
Cable crossovers
| 19.412831
| 2,497.67
| 0.50045
| 2.480922
| 0.742021
| 0.833608
| -575.18
| 37.861646
| 861.7266
| 18,192,583,243,998,872,000
|
Low
|
Subsets and Splits
No community queries yet
The top public SQL queries from the community will appear here once available.