Library
Exercise Library
10 exercises with detailed guides and instructions.
Ab Wheel Rollout
Rolling a wheel out in front of you and dragging it back. One of the hardest things you can ask the abs to do: resist the spine extending under a long lever.
Doorway Chest Stretch
Forearms on a door frame, stepping through to open the chest. The easiest way to undo a day at a desk before a pressing session.
Doorway Row
A bodyweight row gripping a door frame and leaning back. No equipment, and the only back exercise some people have access to.
Hiking
Walking on hills or trails, usually with a pack. Long, low-intensity work that builds an aerobic base without wrecking your legs.
Step-Down
Standing on a box and lowering the other foot slowly to the floor. All of the work is the lowering, which makes it excellent for knee control.
Swimming
Laps in a pool. Full-body aerobic work with no impact at all, which makes it the fallback when something hurts to run on.
Towel Hamstring Curl
A sliding leg curl with towels under your heels on a smooth floor. The hamstring curl machine, improvised.
Towel Pull-up
A pull-up gripping towels over the bar instead of the bar itself. Same pull, brutal grip demand.
Towel Row
A row hanging off a towel looped round something solid. The hotel-room back workout.
Bodyweight Walking Lunge
Begin standing with your feet shoulder width apart and your hands on your hips.