3D workout trainer

Squats train the quads, hamstrings, glutes, and core, building lower body strength, stability, and muscle tone.

Reverse Lunges primarily target the quadriceps, hamstrings, glutes, and calves, while also engaging the core and promoting stability.

Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.

Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.

Inner thigh lifts specifically engage and strengthen the adductor muscles, sculpting and toning the inner thighs for improved definition.

Inner thigh lifts specifically engage and strengthen the adductor muscles, sculpting and toning the inner thighs for improved definition.

Hip Bridge primarily trains the gluteus maximus (butt muscles), hamstrings, and lower back muscles, while also engaging the core and stabilizing muscles.

Sumo squats use a wide stance with toes turned out to target the inner thighs and glutes alongside the quads.

Forward lunges step into a split stance to strengthen the quads and glutes one leg at a time while improving balance.

Side lunges step out laterally to strengthen the glutes, quads and inner thighs while improving hip mobility.

Calf raises lift the heels off the floor to strengthen the calves, ankles and improve balance.

Standing side leg raises lift each leg out to the side to strengthen the outer hips and glutes and improve balance.

The single-leg deadlift hinges at the hip on one leg to strengthen the hamstrings and glutes and challenge balance.

Donkey kicks press one bent leg toward the ceiling from all fours to isolate and tone the glutes.

Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.

Opposite Arm to Leg Crunch primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors, promoting overall core stability and strength.

V-ups primarily target the abdominal muscles, including the rectus abdominis (six-pack muscles), transverse abdominis, and obliques, while also engaging the hip flexors and lower back to a lesser extent.

The plank exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. It also engages the shoulders, arms, and glutes for stability.

Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.

Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.

Bent-Over Twists primarily target the obliques (internal and external), while also engaging the erector spinae (lower back), glutes, hamstrings, and deep core muscles for stabilization, promoting core strength and rotational control.

Crunches curl the shoulders off the floor to strengthen the rectus abdominis, the classic six-pack muscle.

Sit-ups raise the whole torso from lying to sitting, working the abs and hip flexors through a full range of motion.

Russian twists rotate the torso side to side from a seated V position to strengthen the obliques and core.

Flutter kicks alternate small leg lifts while lying on your back to target the lower abs and hip flexors.

The dead bug extends the opposite arm and leg while lying on your back, training deep core stability.

The bird dog reaches the opposite arm and leg from all fours to build core stability, balance and a healthy back.

Reverse crunches curl the hips off the floor toward the chest to target the lower part of the abs.

Plank shoulder taps lift one hand at a time from a high plank, challenging core anti-rotation and shoulder stability.

Push-ups primarily target the chest muscles (pectoralis major), shoulders (deltoids), and triceps, while also engaging the core, back, and arm muscles for stability and support.

Knee push-ups are a beginner-friendly push-up variation that builds chest, shoulder and triceps strength.

Pike push-ups lower the head toward the floor from an inverted V to build shoulder strength without weights.

The superman lifts the arms, chest and legs off the floor while lying face down to strengthen the lower back and glutes.

Jumping jacks are a full-body cardio move that raises your heart rate, warms up the muscles and improves coordination.

High knees are a running-in-place drill that builds cardio endurance, hip flexor strength and fast footwork.

Butt kicks are a light running drill that warms up the hamstrings and raises your heart rate in a small space.

Squat jumps add an explosive jump to the classic squat, building leg power, strength and conditioning.

Burpees combine a squat, plank and jump into one full-body move that builds strength and serious cardio endurance.

Skaters are side-to-side bounds that build lateral power, balance and cardio while working the glutes and thighs.

Mountain climbers drive the knees toward the chest from a plank, training the core, shoulders and cardio at once.

Shadow boxing throws jab and cross punches in a fighting stance, building cardio, shoulder endurance and coordination.

Arm circles rotate straight arms in small circles to warm up the shoulders and build shoulder endurance.

Standing side bends reach one arm overhead and lean sideways to stretch and strengthen the obliques.

Standing toe touches reach from overhead down to the toes to stretch the hamstrings and lower back.

The cobra stretch presses the chest up from the floor to stretch the abs and hip flexors and mobilise the spine.