Assault Bike Intervals
Assault bike intervals elevate heart rate quickly while engaging the legs and shoulders.
All Machine exercises
Training on machines? Explore the full directory below. Each exercise includes setup notes so you can adjust the machine to your body.
Bicycling, Stationary
Stationary Bicycling targets the quads, glutes, and hamstrings, offering consistent cardio training with adjustable resistance.
April 1, 2026
Calf-Machine Shoulder Shrug
Calf-Machine Shoulder Shrug targets your traps. It is great for building balanced strength and improving control.
April 1, 2026
Calf Press On The Leg Press Machine
Calf Press on the Leg Press Machine helps develop lower leg strength with a stable and consistent range of motion.
April 1, 2026
Calf Press
Calf Press targets the calves and soleus, using a machine to provide steady resistance for balanced strength and muscle control.
April 1, 2026
Captain’s Chair Leg Raises
A supported machine exercise that targets hip flexors and improves trunk stability.
April 1, 2026
Chair Squat
Chair Squats strengthen your quads, glutes, and hamstrings with machine support, offering a safer variation for beginners or those recovering from injuries.
April 1, 2026
Decline Smith Press
This chest press variation provides stability and range control while training the chest, shoulders, and triceps from a decline angle.
April 1, 2026
Elliptical Trainer
A joint-friendly cardio tool that strengthens the lower body and supports cardiovascular health.
April 1, 2026
Glute Ham Raise
A challenging posterior-chain movement that strengthens the hamstrings, glutes, and calves.
April 1, 2026
Hack Squat
A stable, high-resistance squat that targets the quads and supports safe progression.
April 1, 2026
Jogging, Treadmill
A reliable cardio option that supports heart health and consistent training.
April 1, 2026
Leg Extensions
A staple lower-body isolation movement for building quad definition and strength.
April 1, 2026
Leg Press
A safe and effective machine lift for building lower-body power and muscle control.
April 1, 2026
Leverage Chest Press
Leverage Chest Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
April 1, 2026
Leverage Deadlift
A safe and effective deadlift alternative for building power through the posterior chain.
April 1, 2026
Leverage Decline Chest Press
Leverage Decline Chest Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
April 1, 2026
Leverage High Row
A compound back movement that develops posture, pulling strength, and upper-back size.
April 1, 2026
Leverage Incline Chest Press
Leverage Incline Chest Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
April 1, 2026
Leverage Iso Row
A versatile row variation for developing symmetry, posture, and pulling power.
April 1, 2026
Leverage Shoulder Press
Leverage Shoulder Press targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
April 1, 2026
Leverage Shrug
A direct trap-building movement using a machine for consistent load and control.
April 1, 2026
Lunge Sprint
An advanced lunge exercise that enhances speed, coordination, and unilateral leg drive.
April 1, 2026
Lying Leg Curls
Lying Leg Curls targets your hamstrings. It is great for building balanced strength and improving control.
April 1, 2026
Lying Machine Squat
Lying Machine Squat targets your quads along with the calves, glutes, and hamstrings. It is great for building balanced strength and improving control.
April 1, 2026
Lying T-Bar Row
Lying T-Bar Row targets your middle back along with the biceps and lats. It is great for building balanced strength and improving control.
April 1, 2026
Machine Bench Press
Machine Bench Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
April 1, 2026
Machine Bicep Curl
A stable bicep curl movement ideal for controlled, isolated arm training.
April 1, 2026
Machine Chest Fly
Machine Chest Fly targets your chest. It is great for building balanced strength and improving control.
April 1, 2026
Machine Crunch
Machine Crunch targets your abs. It is great for building balanced strength and improving control.
April 1, 2026
Machine Dips
Machine Dips targets your triceps along with the chest and shoulders. It is great for building balanced strength and improving control.
April 1, 2026
Machine Preacher Curls
Machine Preacher Curls targets your biceps. It is great for building balanced strength and improving control.
April 1, 2026
Machine Shoulder (Military) Press
A controlled pressing movement that builds strong, stable shoulders and arms.
April 1, 2026
Machine Triceps Extension
A great tool for focused triceps development with minimal risk of form breakdown.
April 1, 2026
Narrow Stance Hack Squats
Narrow Stance Hack Squats targets your quads along with the calves, glutes, and hamstrings. It is great for building balanced strength and improving control.
April 1, 2026
Narrow Stance Leg Press
A leg press variation that intensifies quad engagement and leg alignment.
April 1, 2026