Every exercise Kai uses, explained.

This exercise strengthens your glutes and hips using only your body weight.

• Glutes
• Hip

Engage your glutes and core to lift one leg and bridge your hips off the floor.

• Glutes
• Hamstring
• Core

The Band Chest Fly is an effective exercise for targeting the chest muscles using a resistance band.

• Chest
• Shoulder

A resistance band exercise for the rear deltoids and upper back.

• Shoulder
• Upper back

Strengthen inner thighs with a resistance band.

• Hip

Extend your triceps with a band for an effective arm workout.

• Tricep

A classic exercise for building chest strength without equipment.

• Chest
• Tricep
• Shoulder

A compound exercise for the back using a barbell.

• Upper back
• Bicep
• Lower back

Lift a barbell from the floor by extending your hips and knees.

• Glutes
• Hamstring
• Lower back

A strength exercise where a barbell is held in front of the shoulders while performing a squat.

• Quad
• Glutes
• Core

Engage your glutes and core with this foundational hip extension exercise.

• Glutes
• Hamstring

Strengthen your glutes and hamstrings with this essential barbell movement.

• Hamstring
• Glutes
• Lower back

Strengthen your glutes and hamstrings with this powerful hip extension.

• Glutes
• Hamstring

An upper chest exercise using a barbell on an incline bench.

• Chest
• Shoulder
• Tricep

A lunge variation targeting the legs by stepping to the side.

• Quad
• Glutes
• Hip

The Barbell Romanian Deadlift strengthens hamstrings, glutes, and lower back.

• Hamstring
• Glutes
• Lower back

The Barbell Shrug is an effective exercise for building upper back and trapezius strength.

• Upper back
• Neck

A classic compound exercise for building lower body strength.

• Quad
• Glutes
• Hamstring

Lift a barbell off the floor with a wide stance.

• Glutes
• Hamstring
• Lower back

Crawl forward on hands and feet, mimicking a bear.

• Full body

Engage your core with this dynamic crunch.

• Core

A foundational core stability exercise that trains the back and abdominal muscles to work together while maintaining a neutral spine. It builds anti-rotation strength, balance, and lumbar control.

• Erector spinae
• Multifidus
• Glutes
• Core stabilisers

The Bodyweight Frog Pump targets the glutes and hips.

• Glutes
• Hip

Improve balance and leg strength with a unilateral bodyweight movement.

• Hamstring
• Glutes
• Core

A single-leg squat that builds lower body strength and balance.

• Quad
• Glutes
• Hamstring

A full-body exercise combining a squat, plank, push-up, and jump.

• Full body

A compound exercise for the back using a cable machine.

• Upper back
• Bicep

A shoulder press variation using a cable machine to build shoulder strength.

• Shoulder
• Tricep

An isolation exercise for the chest using a cable machine.

• Chest
• Shoulder

An isolation exercise for triceps using a cable machine.

• Tricep

An upright row using a cable machine to work the shoulders.

• Shoulder
• Upper back

Improve spinal flexibility with this gentle bodyweight stretch.

• Lower back
• Core

A compound exercise targeting the chest, shoulders, and triceps.

• Chest
• Tricep
• Shoulder

A resting yoga pose to gently stretch the back and hips.

• Lower back
• Hip

The chin-up is a classic bodyweight exercise for building upper body strength.

• Upper back
• Bicep

A bodyweight exercise targeting triceps and chest with hands close together.

• Tricep
• Chest

The Cobra Pose is a back-bending yoga pose that strengthens the spine and stretches the chest.

• Lower back
• Core

The Cossack squat is a bodyweight squat variation that targets hip mobility and leg strength.

• Hip
• Hamstring
• Quad

The crunch is a classic core exercise targeting the abdominal muscles.

• Core

A supine core exercise ideal for people who find planks uncomfortable. Teaches the deep abdominal muscles to stabilise the spine while the arms and legs move independently.

• Erector spinae
• Multifidus
• Glutes
• Core stabilisers

An elevated-feet push-up to target the upper chest.

• Chest

A close-hand push-up variation emphasizing triceps and chest.

• Tricep
• Chest
• Shoulder

A foundational yoga pose that stretches the entire body.

• Full body

A shoulder press variation with a rotating wrist movement.

• Shoulder

A classic compound exercise for chest development using dumbbells.

• Chest

Lift dumbbells directly in front to shoulder height.

• Shoulder

A squat variation holding a single dumbbell vertically at your chest.

• Quad
• Glutes

The Dumbbell Hammer Curl is an arm exercise targeting the biceps and brachialis.

• Bicep
• Forearm

Strengthen your rear deltoids and upper back with dumbbells.

• Shoulder
• Upper back

Improve chest and shoulder flexibility with this dynamic stretch.

• Chest
• Shoulder

A gentle stretch for the muscles on the back of your neck.

• Neck

Engage your core with this foundational bodyweight exercise.

• Core
• Shoulder

Improve flexibility and lengthen hamstrings with this bodyweight stretch.

• Hamstring

Strengthen your core and hip flexors by raising your legs while hanging.

• Core
• Hip

Strengthen your hip abductors with this bodyweight exercise.

• Hip
• Glutes

Engage your core while lying on your back with arms and legs extended.

• Core

An easier push-up variation using an elevated surface for support.

• Chest
• Tricep
• Shoulder

The Inverted Row is a bodyweight exercise that strengthens your back and biceps.

• Upper back
• Bicep
• Forearm

Explosive squat variation to build power in legs.

• Quad
• Glutes
• Hamstring

A classic full-body cardio exercise done without equipment.

• Full body

A powerful hip-hinge exercise using a kettlebell.

• Hip
• Glutes
• Hamstring

A stretch to increase flexibility in the hip flexors.

• Hip
• Quad

Improve scapular stability with this bodyweight exercise.

• Upper back
• Shoulder
• Chest

Improve spinal mobility with this kneeling rotation stretch.

• Upper back
• Core

The lateral raise is an isolation exercise for the side deltoids.

• Shoulder

Strengthen your quads with this focused leg extension.

• Quad
• Knee

Strengthen your hamstrings with this prone leg curl.

• Hamstring
• Glutes

Extend your triceps with a bodyweight-leveraged movement.

• Tricep

A compound exercise for legs and glutes.

• Quad
• Glutes
• Hip

Strengthen your lower back and glutes with this bodyweight extension.

• Lower back
• Glutes

Stretch your calf muscles while lying on your back.

• Calf

Engage your core with this dynamic full-body movement.

• Full body

Strengthen your core and improve hip mobility with this fundamental bodyweight exercise.

• Lower back
• Core
• Hip

A deep hip opener to improve flexibility and release tension.

• Hip
• Glutes

An advanced bodyweight exercise targeting the shoulders and upper chest.

• Chest
• Shoulder
• Tricep

Perform a single-leg squat, descending until you lightly tap a box.

• Quad
• Glutes
• Hamstring

A plank jack is a cardio exercise in plank position with jumping legs.

• Core
• Full body

The pull-up is an upper-body exercise where you lift your body using a horizontal bar.

• Upper back
• Bicep

The push up is a classic bodyweight exercise to build upper body strength.

• Chest
• Tricep
• Shoulder

The reverse crunch is a bodyweight core exercise targeting the lower abs.

• Core

A lower body exercise targeting leg strength and stability.

• Quad
• Glutes
• Hamstring

Engage your core to twist your torso side to side.

• Core

The shoulder tap is a bodyweight core exercise for stability.

• Core
• Shoulder

Strengthen your core and obliques with this static hold.

• Core
• Shoulder
• Hip

A single-leg exercise targeting the hips and glutes, resembling a curtsy.

• Glutes
• Quad
• Hip

A classic core exercise to strengthen your abdominal muscles.

• Core

Perform a bicep curl using the controlled path of a Smith machine.

• Bicep
• Forearm

A strength exercise for legs using the Smith machine.

• Quad
• Glutes
• Hamstring

The split squat is a unilateral leg exercise focusing on balance and strength.

• Quad
• Glutes
• Hamstring

A fundamental exercise for lower body strength and mobility.

• Quad
• Glutes
• Hamstring

Strengthen your calves using a standing calf raise machine.

• Calf
• Ankle

Perform a lat pulldown movement while standing, engaging your back muscles.

• Upper back

A classic exercise for glutes and thighs using just your bodyweight and a sturdy elevated surface.

• Hip
• Quad
• Glutes

A wide-stance squat targeting inner thighs and glutes.

• Quad
• Glutes

Strengthen your lower back and core with this bodyweight exercise.

• Lower back
• Glutes
• Core

A bodyweight exercise targeting the triceps and chest.

• Tricep
• Shoulder
• Chest

The V-up is a challenging bodyweight core exercise that targets the rectus abdominis and obliques.

• Core

Strengthen your core and hip flexors by raising your legs vertically.

• Hip
• Core

The walking lunge is a dynamic exercise for the legs that improves balance and strength.

• Quad
• Glutes
• Hamstring

An isometric exercise holding a seated position against a wall.

• Quad
• Glutes