The exercise library: 75 moves, taught honestly

This is the desk's gym: 75 moves across five taught pages, covering every session on this site. Each move is taught the way a good coach cues it - the muscles it works, the kit it needs, the setup, the one line of technique that matters most, the mistake everyone makes, and the sets to aim for. Every move also carries an easier and a harder version, so the page grows with you instead of expiring.

Pick your page

If you learn only eight moves

Start here. These eight cover the whole body and every one of them has an easier version on its page:

• The bodyweight squat - legs, the foundation
• The incline push-up - the push that meets you at your level
• The doorway row - the pull a door frame can give you
• The glute bridge - the hinge, learned lying down
• The forearm plank - the brace everything else stands on
• The dead bug - the deep core, taught slowly
• Marching in place - the heart, honest and gentle
• The suitcase carry - strength you can feel the next day

Three ways to use the library

Learn first, train second. Read a move's cues, do one easy set, and check yourself in a mirror or phone camera. The mistake notes exist because they are what coaches correct a hundred times.

Let the builder assemble your week. The workout builder turns this library into a three- or four-day plan for your goal, with links back to every move it prescribes.

Progress on purpose. When the top of a rep range feels easy for two sessions in a row, move to that exercise's harder version - that is the whole game. Numbers stay approximate: this is guidance, not a medical plan, and results are not guaranteed.

Counting calories too? The fitness calculators do BMI, water, protein and barbell plate maths in ten seconds.

Sources

• WHO — Physical activity (fact sheet)
• CDC — Physical Activity Basics