Exercise List for Training, Rehab, and Home Workouts

Are you looking for a list of exercises that’s easy to navigate and helps you quickly choose the right exercises for your specific goal?

Whether you’re working out at home, preparing a training plan, or dealing with something like knee rehabilitation with a patient, having a high-quality overview of exercises in one place can significantly streamline your work and decision-making. At the same time, it can help with the common frustration of not knowing which new exercises to choose to keep your client engaged.

That’s exactly why this comprehensive exercise list was created: it serves as a practical guide to over 1,500 exercises, categorized by body part, training goal, and whether they can be done with or without equipment.

Why a High-Quality Exercise List Matters

A high-quality exercise list saves time, improves the accuracy of exercise selection, and helps make better training and therapeutic decisions. Instead of searching randomly, it allows you to work systematically with exercises based on goals, difficulty, and the specific needs of a client or patient.

Nowadays, most people aren’t looking for just any random exercise—they’re looking for a specific solution, such as exercises targeting a particular body part, supporting rehabilitation, building strength, improving mobility, or providing inspiration for workout variation. A well-structured list makes it easy to compare these requirements quickly and choose the right option without lengthy searching.

This makes it possible to efficiently create a training or rehabilitation plan that is not only professionally sound but also clear, organized, and sustainable in the long term.

Who Is This Exercise List For?

👤For Athletes and Non-Athletes Alike

If you work out on your own, you often ask yourself: “Which exercises should I actually do?” This overview helps you choose the right exercises, whether you:

• have or don’t have training equipment,

• are exercising for a short time and aren’t sure exactly what to do,

• are looking for new training ideas, or

• want to improve your performance.

  

🧑‍🏫 For Trainers, Instructors, Coaches

For trainers, the exercise list is primarily:

• a source of inspiration,

• a quick check of available variations,

• helpful when explaining exercises to clients, and

• especially useful when working with online clients.

  
  

Instead of complicated searches on YouTube, you have a clear overview of exercises divided by purpose, body part, and involved muscle groups.

🧑‍⚕️ For Physiotherapists and Other Professionals

In rehabilitation, it is crucial to choose the right exercise at the right time. A clear exercise list allows you to:

• select exercises according to the healing phase (acute, subacute, chronic),

• take difficulty and type of load into account,

• transition smoothly from therapy to returning to work or sports, and

• draw inspiration from a physiotherapist with many years of personal experience with exercises.

Exercises by Goal

The exercise list is first organized according to the training goal. Here you will find exercises for:

• strength

• stability

• mobility

• flexibility

• release (massage)

• athletic drills

• medicine ball throws

• plyometrics

  
  

This organization helps you quickly select the right exercises based on the specific purpose of a workout or rehabilitation. It also allows for efficient planning of progressive difficulty and tracking progress..

Exercises by Body Part

Another important categorization is by body part, which allows for targeted exercise selection. The list includes almost all existing categories, as follows:

Spine, Torso, and Chest

• cervical spine

• thoracic spine

• lumbar spine

• sacroiliac joint

• pectoral muscles

• core and abdominal muscles

  
  

Shoulder Girdle and Upper Limb

• shoulder and scapula

• biceps

• triceps

• elbow

• wrist

• hand

Lower Limb

• hip

• gluteal muscles and hip abductors

• hip adductors

• quadriceps

• hamstrings

• knee

• calf

• ankle

• foot

• 
  

Complex and Specific Areas

• complex exercises

• face

• temporomandibular joint (TMJ)

• other specific areas

Exercises by Equipment

The exercise list is also categorized by the equipment used, making it easier to choose exercises based on available tools.

No Equipment

• bodyweight only

  
  

Massage and Balance Tools

• roller

• massage ball

• BOSU and other balance tools

  
  

Resistance Tools

• resistance bands

• power bands

  
  

Simple Free Weights

• dumbbells

• kettlebell

• weight plates

  

  
  

Bars and Combined Variations

• barbell exercises

• trap bar

• other free weight variations

  
  

Pulley and Suspension Systems

• cable exercises

• TRX

  
  

Balls and Medicine Balls

• medicine ball

• overball

• large exercise ball

  
  

Machines and Others

• machines

• other equipment
  

Frequently Asked Questions About the Exercise List (FAQ)

What do the individual exercises look like?

Each exercise is accompanied by a clear thumbnail in the first three seconds of the video, showing at a glance a screenshot of the exercise, its name, the equipment used, and the training goal (flexibility, strength, mobility, and targeted muscles or movement chain). The exercise itself is then demonstrated without verbal or written instructions. Here are three examples for reference:

Is this exercise list suitable for beginners?

Yes. The list includes exercises of varying difficulty, including basic variations suitable for beginners, both for home workouts and gym sessions. However, the primary purpose of creating this list was to provide inspiration for professionals and to allow them to share exercises with patients or use them in creating individualized online plans.

Does the exercise list include rehabilitation exercises?

Yes. The list also contains rehabilitation and corrective exercises that can be used for returning to movement after injury or as a preventive measure against overuse.

Does the list include exercises that require no equipment?

Yes. A significant portion of the list consists of equipment-free exercises, suitable for home workouts, travel, or situations where no equipment is available.

Is the exercise list suitable for trainers?

Yes. Thanks to its clear organization and wide range of exercises, the list is suitable for both individual workouts and professional use with clients and patients. Although I am primarily a physiotherapist, I have worked as a fitness trainer during my studies at a gym in Olomouc, and I continue to create strength plans for professional athletes, so you can be confident in its professional reliability.

Summary: The Exercise List as the Foundation of Every Workout

A high-quality exercise list is more than just a collection of movements – it’s a tool that helps you:

• train smart

• save time

• select the right exercises for a specific situation

  
  

If you want a complete overview of exercises for both training and rehabilitation, this exercise list provides a solid foundation on which you can build any program.