# SmartyGym — full site guide

Site: https://smartygym.com
SmartyGym offers expert-programmed ready workouts, a shared Workout of the Day, and an exercise library. Smarty Coach builds personalized sessions from the library using programming rules based on Haris Falas's coaching methodology; it may use AI assistance. Build It Yourself is a separate member-selected exercise option.

Access: one membership (EUR 9.99 per month, cancel anytime) unlocks personalized workouts, Workout of the Day, the exercise library, the tools, the logbook and progress tracking.

## How SmartyGym works

- SmartyGym is an online-only fitness platform; it has no physical gym location.
- Workouts are programmed by sports scientist and CSCS-certified coach Haris Falas.
- Smarty Workouts and Smarty Coach workouts are built by fixed coaching rules from a closed, demonstrated exercise library.
- Every exercise is given as a simple dose: sets, reps or time, and rest.
- Workouts come in Beginner, Intermediate and Advanced levels.
- Sessions follow a clear structure: preparation and activation, main workout, cool-down.

## Frequently asked questions

Q: What is The Smarty Method?
A: The Smarty Method is the SmartyGym performance system designed by Strength & Conditioning Coach Haris Falas: science-based workouts and intelligent periodization, built on science and experience.

Q: How is a SmartyGym workout structured?
A: Every session starts with a clear objective, then warm-up and activation, a primary training block of structured sets, reps and intensities, and a cool-down for recovery.

Q: How does the Workout of the Day follow a plan?
A: Each day targets a different energy system and every weekly cycle covers strength, cardio, mobility, metabolic conditioning, stability and recovery. No random workouts: each day builds on the previous one and every session has a clear objective.

Q: Is SmartyGym a physical gym?
A: No. SmartyGym is an online fitness platform. You train anywhere, anytime: at home, outdoors or in any gym, with workouts, tracking and tools on your phone or computer.

Q: How does SmartyGym calculate training load?
A: SmartyGym calculates personal strength, conditioning and overall training load from your logged workouts, in the units you logged, and compares it with your own recent baseline.

Q: What is my training load compared with?
A: SmartyGym totals comparable work from your most recent seven days, then compares it with your typical week across the preceding three weeks. The middle of the available comparisons is used so one unusual measurement cannot dominate.

Q: What do Low, Moderate, High and Very High mean?
A: Low is meaningfully below your usual weekly load, Moderate is broadly in line with it, High is meaningfully above it and Very High is far above it.

Q: Is training load a medical diagnosis?
A: No. Training load is a coaching indicator that supports training management. It does not diagnose health or injury.

## Pages

### Home — https://smartygym.com/
SmartyGym is an online fitness platform with expert-programmed ready workouts, an exercise library, and Smarty Coach, which builds personalized sessions from a member's training profile and available equipment.
Key phrase: online gym with a personal coach

### How it works — https://smartygym.com/how-it-works
How it works: you answer (goal, mood, time, location, equipment), Smarty Coach merges the answers with your Training Profile, the session is built with sets, reps, tempo and rest, then you follow the guided player and log the session so the next workout adapts.
Key phrase: how smartygym works

### Workout of the Day — https://smartygym.com/wod
Workout of the Day delivers two ready sessions daily (bodyweight and equipment) for every member, following a science-based periodization approach, with recovery days built in.
Key phrase: workout of the day

### Exercise Library — https://smartygym.com/exercise-library
The Exercise Library contains searchable movements with exercise details, demonstrations where available, target muscles, equipment and difficulty.
Key phrase: exercise library

### Training — https://smartygym.com/training
Training guides explain how each training category is programmed, what it is for, and how to progress it, with FAQs and links into the matching workouts and exercises.
Key phrase: training guides

### Glossary — https://smartygym.com/glossary
The glossary defines the training vocabulary used across the app — training categories, workout formats, RPE, tempo, load, volume, density and recovery terms — plus the training guides for each topic.
Key phrase: training glossary

### Blog — https://smartygym.com/blog
The blog publishes fitness articles covering training, programming, recovery, nutrition and habit building.
Key phrase: fitness blog

### Tools — https://smartygym.com/tools
Free tools: an interval workout timer, a rounds tracker for circuits and AMRAPs, and a one-rep-max calculator with training-percentage tables.
Key phrase: free training tools

### Workout timer — https://smartygym.com/tools/workout-timer
The workout timer runs work/rest intervals for circuits, Tabata, EMOM and AMRAP formats with audio cues and a configurable round count.
Key phrase: workout timer

### Rounds tracker — https://smartygym.com/tools/rounds-tracker
The rounds tracker counts rounds and reps during AMRAP and circuit work, keeping the score visible while you train.
Key phrase: rounds tracker

### 1RM calculator — https://smartygym.com/tools/1rm-calculator
The 1RM calculator estimates a one-rep max from reps and load, then prints the percentage table used for strength, hypertrophy and power prescriptions.
Key phrase: 1rm calculator

### Pricing — https://smartygym.com/pricing
Membership is a single monthly plan that unlocks personalized workouts, Workout of the Day, the exercise library, the tools, the logbook and progress tracking. Members can cancel at any time.
Key phrase: smartygym pricing

### FAQ — https://smartygym.com/faq
The FAQ answers the common questions: how sessions are generated, what happens with limited equipment or injuries, how Workout of the Day is scheduled, and how membership and accounts work.
Key phrase: smartygym faq

### About — https://smartygym.com/about
About SmartyGym: the coaching philosophy behind Smarty Coach — structured sessions, periodization, progressive overload and exercise selection from a vetted library rather than random workouts.
Key phrase: about smartygym

### Haris Falas — https://smartygym.com/haris-falas
Haris Falas is the sports scientist behind SmartyGym's methodology. Read his background and approach to strength and conditioning.
Key phrase: haris falas

### A note from the founder — https://smartygym.com/founder-note
The founder's note explains why SmartyGym exists: real coaching quality, programmed by a sports scientist, for people training at home, outdoors or in a gym.
Key phrase: smartygym founder note

### Smarty Community — https://smartygym.com/community
Smarty Community lists workouts that members shared, with likes, ratings, comments and completion counts. Any shared workout can be opened and trained by another member.
Key phrase: shared workouts community

### Contact — https://smartygym.com/contact
Contact page for support, feedback and partnership enquiries, answered in 24–48 hours.
Key phrase: contact smartygym

### Privacy Policy — https://smartygym.com/privacy
The Privacy Policy covers the data used to generate workouts, storage and retention, third-party processors, and how members export or delete their account and data.
Key phrase: smartygym privacy policy

### Terms of Service — https://smartygym.com/terms
The Terms of Service set out account rules, acceptable use, membership and billing terms, cancellation, liability limits and how the terms change.
Key phrase: smartygym terms of service

### Disclaimer — https://smartygym.com/disclaimer
The disclaimer states that SmartyGym provides fitness guidance, not medical advice, and that members should get medical clearance where relevant and stop when something hurts.
Key phrase: fitness disclaimer

## Training topics

- Personalized Workouts — Online Training Built Around You — https://smartygym.com/training/personalized-workouts: SmartyGym builds personalized workouts from your training profile: experience, goals, available time, equipment and limitations. Full sessions with sets, reps, tempo and rest.
- Strength Training Workouts — Personalized Online Strength Plans — https://smartygym.com/training/strength-training: Personalized strength training workouts from SmartyGym: compound-led sessions with prescribed sets, reps, tempo and rest, scaled to your experience and your available equipment.
- Cardio Workouts — Personalized Online Aerobic Training — https://smartygym.com/training/cardio-workouts: Personalized cardio workouts from SmartyGym: steady aerobic work, intervals and machine-free options, with prescribed work and rest and a built-in interval timer.
- Metabolic Workouts — Personalized Conditioning and Circuit Training — https://smartygym.com/training/metabolic-conditioning: Metabolic conditioning workouts from SmartyGym: AMRAP, EMOM and circuit formats built from your available equipment, with clear work-to-rest prescriptions and a rounds tracker.
- Mobility and Stability Workouts — Move Better, Train Longer — https://smartygym.com/training/mobility-and-stability: Mobility and stability work from SmartyGym: warm-ups, activation drills and cool-downs built into every session, plus movement work that respects your declared limitations.
- Bodyweight Workouts — No Equipment Training Anywhere — https://smartygym.com/training/bodyweight-workouts: No-equipment bodyweight workouts from SmartyGym: full sessions using only your own body, scaled to your level, with demonstrations for every movement.
- Home Workouts — Personalized Training For Your Space and Kit — https://smartygym.com/training/home-workouts: Home workouts from SmartyGym, built around the equipment you actually own — dumbbells, kettlebells, bands or nothing at all — and the space and time you have today.
- Workout Programs — Daily Structured Training Online — https://smartygym.com/training/workout-programs: Workout programs on SmartyGym: a periodized Workout of the Day calendar plus on-demand personalized sessions, with a logbook, scheduling and progress tracking.
- Online Training — Online Fitness and Personalized Workouts — https://smartygym.com/training/online-training: Online fitness with SmartyGym: personalized online training built by Smarty Coach from your profile, with 1,300+ demonstrated exercises, a guided player, logbook and progress tracking.

## Articles (46)

### Wearable Technology in Fitness: Train Smarter | SmartyGym — https://smartygym.com/blog/data-driven-fitness-wearable-technology-changing-training
Learn how wearable technology in fitness uses heart rate, HRV, sleep and recovery data to improve training decisions and reduce injury risk.
Category: Fitness | Key phrase: wearable technology in fitness

### Progressive Overload Training for Real Gains | SmartyGym — https://smartygym.com/blog/mastery-over-novelty-the-real-key-to-gains
Learn how progressive overload training builds lasting strength and muscle through smart exercise selection, measurable progression, and consistent practice.
Category: Fitness | Published: 2026-10-17 | Key phrase: progressive overload training

### AMRAP EMOM For Time: Workout Formats | SmartyGym — https://smartygym.com/blog/beat-the-clock-amrap-emom-for-time-explained
Learn how AMRAP EMOM for time workouts differ, what each format develops, and how to choose the right structure for strength or conditioning.
Category: Fitness | Published: 2026-10-10 | Key phrase: amrap emom for time

### Workout Recovery: Sleep, Nutrition and Rest | SmartyGym — https://smartygym.com/blog/beyond-the-reps-the-science-of-recovery
Learn how workout recovery through better sleep, nutrition, hydration and active rest supports muscle growth, strength gains and steady progress.
Category: Fitness | Published: 2026-10-03 | Key phrase: workout recovery

### Deadlift Form: Setup, Technique and Mistakes | SmartyGym — https://smartygym.com/blog/the-deadlift-masterclass
Master deadlift form with a step-by-step setup, lifting cues, common mistake fixes, and practical sets and reps for safer, stronger training.
Category: Fitness | Published: 2026-09-26 | Key phrase: deadlift form

### Fitness After 40: Rebuild Strength Safely | SmartyGym — https://smartygym.com/blog/the-40-fitness-reboot-train-for-longevity
Learn how to restart fitness after 40 with safer strength training, mobility, progressive overload, and recovery strategies for lasting health.
Category: Fitness | Published: 2026-09-19 | Key phrase: fitness after 40

### Push-Up Progression: Wall to Advanced | SmartyGym — https://smartygym.com/blog/push-up-power-your-guide-from-zero-to-pro
Follow a safe push-up progression from wall presses to full and advanced reps, with form cues, rep targets, and a practical plan to build strength.
Category: Fitness | Published: 2026-09-12 | Key phrase: push-up progression

### Progressive Overload: 6 Ways to Keep Progressing | SmartyGym — https://smartygym.com/blog/the-overload-blueprint-beyond-more-reps
Learn how progressive overload builds strength and muscle through smarter changes to load, volume, frequency, tempo, range of motion, and rest.
Category: Fitness | Published: 2026-09-04 | Key phrase: progressive overload

### Training Periodization After 40 for Lifelong Fitness — https://smartygym.com/blog/the-long-game-periodization-for-lifelong-fitness
Learn how training periodization after 40 helps you build lasting strength, schedule recovery, prevent plateaus, and reduce overuse injury risk.
Category: Fitness | Published: 2026-08-17 | Key phrase: training periodization after 40

### 5 Compound Lifts for Foundational Strength | SmartyGym — https://smartygym.com/blog/the-5-pillars-of-foundational-strength
Learn the five compound lifts that build total-body strength, improve coordination, and create an efficient, balanced training program with safer form.
Category: Fitness | Published: 2026-08-10 | Key phrase: five compound lifts

### Fitness Tracker Data: Train Smarter | SmartyGym — https://smartygym.com/blog/decode-your-data-train-smarter-with-wearables
Learn how to interpret fitness tracker data, including HRV, resting heart rate and sleep, to adjust workouts, improve recovery and avoid overtraining.
Category: Fitness | Published: 2026-08-03 | Key phrase: fitness tracker data

### Cardio or Strength First? Workout Order | SmartyGym — https://smartygym.com/blog/cardio-or-strength-first-the-science-of-sequencing
Find out whether to do cardio or strength first and learn how to sequence workouts for better muscle, endurance, performance, and workout recovery.
Category: Fitness | Published: 2026-07-27 | Key phrase: cardio or strength first

### Exercises to Improve Posture and Strengthen Your Back — https://smartygym.com/blog/defeat-desk-posture-strength-for-a-stronger-spine
Learn four exercises to improve posture, ease desk-related stiffness, strengthen your upper back and neck, and support safer, stronger workouts.
Category: Fitness | Published: 2026-07-20 | Key phrase: exercises to improve posture

### Forward vs Reverse Lunge: Which Is Better? | SmartyGym — https://smartygym.com/blog/the-lunge-debate-forward-vs-reverse
Compare the forward vs reverse lunge to choose the right variation for your knees, muscle-building goals, athletic performance, and training level.
Category: Fitness | Published: 2026-07-13 | Key phrase: forward vs reverse lunge

### Kettlebell Swing Form: Technique and Mistakes | SmartyGym — https://smartygym.com/blog/master-the-kettlebell-swing-the-ultimate-power-move
Master kettlebell swing form with clear hip-hinge cues, a five-phase technique guide, common mistake fixes, and practical workouts for power.
Category: Fitness | Published: 2026-07-06 | Key phrase: kettlebell swing form

### Core Stability Training Beyond Crunches | SmartyGym — https://smartygym.com/blog/beyond-crunches-real-core-training
Learn how core stability training builds spinal control, improves power, and supports safer lifting with planks, dead bugs, carries, and Pallof presses.
Category: Fitness | Published: 2026-06-29 | Key phrase: core stability training

### Leg Extension vs Bulgarian Squat: Which Is Better? — https://smartygym.com/blog/leg-extension-v-bulgarian-split-squats-which-one-to-choose-and-why
This leg extension vs Bulgarian squat guide compares quad growth, strength, stability, and fatigue so you can choose the right exercise for your goals.
Category: Fitness | Published: 2026-06-19 | Key phrase: leg extension vs Bulgarian squat

### Goblet Squat Form: Technique and Progressions | SmartyGym — https://smartygym.com/blog/mastering-the-goblet-squat-the-ultimate-foundation-for-strength
Learn proper goblet squat form with clear setup cues, common fixes, progressions, and rep ranges to build stronger legs and safer squat mechanics.
Category: Fitness | Published: 2026-06-15 | Key phrase: goblet squat form

### Pull-Up Progression Guide: Get Your First Rep | SmartyGym — https://smartygym.com/blog/zero-to-hero-the-definitive-pull-up-progression-guide
Follow a science-backed pull-up progression to build grip, back, scapular and core strength, then achieve your first strict rep with confidence.
Category: Fitness | Published: 2026-06-15 | Key phrase: pull-up progression

### Glute Hypertrophy Training Guide | SmartyGym — https://smartygym.com/blog/unlocking-glute-growth-the-biomechanics-of-modern-hypertrophy
Learn how glute hypertrophy training uses hip thrusts, RDLs, lunges, progressive overload, and recovery to build stronger, more powerful glutes.
Category: Fitness | Published: 2026-06-08 | Key phrase: glute hypertrophy training

### Functional Resistance Training Guide | SmartyGym — https://smartygym.com/blog/unlocking-transferability-the-science-of-real-world-strength
Learn how functional resistance training builds real-world strength with compound lifts, multiplanar movement, core stability, and safe progression.
Category: Fitness | Published: 2026-06-01 | Key phrase: functional resistance training

### How Men Can Lose Belly Fat After 50 | SmartyGym — https://smartygym.com/blog/how-men-over-50-can-lose-belly-fat-protocol
Learn how to lose belly fat after 50 with a practical plan for strength training, daily steps, protein, sleep, and a sustainable calorie deficit.
Category: Fitness | Published: 2026-05-29 | Key phrase: lose belly fat after 50

### Benefits of Walking According to Science | SmartyGym — https://smartygym.com/blog/why-walking-is-the-most-underrated-exercise-science
Discover the benefits of walking for heart health, blood sugar, recovery and weight management, plus a practical daily walking plan backed by science.
Category: Fitness | Published: 2026-05-29 | Key phrase: benefits of walking

### Best Exercises Over 40: Science-Based Guide | SmartyGym — https://smartygym.com/blog/best-exercises-over-40-science
Discover the best exercises over 40 for building muscle, protecting bone health, improving mobility, and maintaining lifelong fitness safely as you age.
Category: Fitness | Published: 2026-05-28 | Key phrase: best exercises over 40

### How to Stay Fit When Busy | SmartyGym — https://smartygym.com/blog/no-time-no-excuse-stay-fit-busy-life
Learn how to stay fit when busy with short strength sessions, micro-workouts, smart scheduling, and recovery habits that deliver lasting results.
Category: Fitness | Published: 2026-05-28 | Key phrase: stay fit when busy

### 5 Exercises for Low Back Pain That Help | SmartyGym — https://smartygym.com/blog/low-back-pain-5-exercises-that-actually-help
Learn five exercises for low back pain that can ease stiffness, build core endurance, and help you return safely to daily movement and training.
Category: Fitness | Published: 2026-05-27 | Key phrase: exercises for low back pain

### HIIT vs Strength Training for Fat Loss | SmartyGym — https://smartygym.com/blog/hiit-vs-strength-training-which-burns-more-fat
HIIT vs strength training: learn which burns more calories, preserves muscle, and improves long-term fat loss, plus how to combine both effectively.
Category: Fitness | Published: 2026-05-27 | Key phrase: hiit vs strength training

### Sets Per Muscle Per Week: How Many? | SmartyGym — https://smartygym.com/blog/how-many-sets-per-week-do-you-actually-need
Learn how many sets per muscle per week support growth, strength, and maintenance, plus how to split training volume and spot poor recovery early.
Category: Fitness | Published: 2026-05-27 | Key phrase: sets per muscle per week

### AMRAP vs EMOM vs Tabata: Which Is Best? | SmartyGym — https://smartygym.com/blog/amrap-vs-emom-vs-tabata-which-is-best
Compare AMRAP vs EMOM vs Tabata to choose the right workout format for fat loss, strength, endurance, power, and safer conditioning sessions.
Category: Fitness | Published: 2026-05-27 | Key phrase: amrap vs emom vs tabata

### AI Fitness App Risks: Why Human Training Is Safer — https://smartygym.com/blog/why-ai-fitness-apps-are-dangerous
Learn the key AI fitness app risks, from poor load management to unsafe exercise advice, and how human-designed programs support safer progress.
Category: Fitness | Published: 2026-05-27 | Key phrase: ai fitness app risks

### Functional Mobility Training for Better Movement | SmartyGym — https://smartygym.com/blog/unlocking-elasticity-the-science-of-functional-mobility
Learn how functional mobility training builds active range of motion, improves movement efficiency, supports performance, and helps reduce injury risk.
Category: Fitness | Published: 2026-05-25 | Key phrase: functional mobility training

### Joint Health Training for Athletic Longevity | SmartyGym — https://smartygym.com/blog/kinetic-longevity-future-proofing-your-joints
Learn how joint health training, low-impact conditioning, prehab and planned deloads can reduce injury risk and support lifelong athletic performance.
Category: Fitness | Published: 2026-05-18 | Key phrase: joint health training

### Progressive Overload for Strength and Muscle | SmartyGym — https://smartygym.com/blog/progressive-overload-the-biological-blueprint-for-growth
Learn how progressive overload builds strength and muscle, which training variables to adjust, and how to balance added stress with safe recovery.
Category: Fitness | Published: 2026-05-11 | Key phrase: progressive overload

### Hybrid Training: Build Strength and Endurance | SmartyGym — https://smartygym.com/blog/hybrid-synergy-integrating-resistance-and-endurance
Learn how hybrid training combines strength and endurance, reduces interference, manages fatigue, and improves recovery for balanced performance.
Category: Fitness | Published: 2026-05-04 | Key phrase: hybrid training

### High-Intensity Interval Training Guide | SmartyGym — https://smartygym.com/blog/metabolic-engine-evolution-the-hiit-revolution
Learn how high-intensity interval training improves cardio fitness and fat loss, with evidence-based protocols, intensity targets, and recovery tips.
Category: Fitness | Published: 2026-04-27 | Key phrase: high-intensity interval training

### Biometric Recovery Monitoring for Smarter Training — https://smartygym.com/blog/biometric-optimization-the-new-frontier-of-recovery-management
Learn how biometric recovery monitoring combines HRV, resting heart rate, and RPE to adjust workouts, prevent overtraining, and improve performance.
Category: Fitness | Published: 2026-04-20 | Key phrase: biometric recovery monitoring

### Scientific Guide to Fitness Training Methods | SmartyGym — https://smartygym.com/blog/trendy-fitness-scientific-look-vs-structured-training
Compare popular fitness training methods, including CrossFit, HYROX, F45, OTF and calisthenics, to choose a safer, sustainable workout plan.
Category: Fitness | Published: 2026-04-13 | Key phrase: fitness training methods

### Daily Workout vs Gym Program: Which Is Better? | SmartyGym — https://smartygym.com/blog/daily-workout-vs-gym-program
Compare a daily workout vs gym program to learn which approach best supports muscle gain, strength, fat loss, consistency, and measurable progress.
Category: Fitness | Published: 2026-04-02 | Key phrase: daily workout vs gym program

### How to Stay Consistent With Training | SmartyGym — https://smartygym.com/blog/how-to-stay-consistent-with-training
Learn how to stay consistent with training using practical habits, scheduling, accountability, and progress tracking that make workouts stick.
Category: Fitness | Published: 2026-04-02 | Key phrase: stay consistent with training

### Best 10-Minute Workouts for Busy People | SmartyGym — https://smartygym.com/blog/best-10-minute-workouts-for-busy-people
Discover three 10-minute workouts for busy schedules, with step-by-step AMRAP, EMOM and Tabata plans that improve strength, cardio and consistency at home.
Category: Fitness | Published: 2026-04-02 | Key phrase: 10-minute workouts

### Training Periodization for Sustained Progress | SmartyGym — https://smartygym.com/blog/periodization-the-science-of-sustained-progress
Learn how training periodization organizes volume, intensity, and deloads to break plateaus, manage fatigue, and support lasting athletic progress.
Category: Fitness | Published: 2026-02-09 | Key phrase: training periodization

### Exercise After 50: Strength, Bone and Heart Health — https://smartygym.com/blog/exercise-after-50-fitness-prevents-decline-transforms-health
Learn how exercise after 50 builds muscle and bone, protects heart and brain health, improves balance, and supports a safer weekly fitness plan.
Category: Fitness | Published: 2026-02-09 | Key phrase: exercise after 50

### Muscle Hypertrophy: Build Muscle While Losing Fat — https://smartygym.com/blog/muscle-hypertrophy-complete-guide-building-muscle-losing-fat
Learn how muscle hypertrophy training, protein, calories, and recovery work together to help you build muscle while losing body fat effectively.
Category: Fitness | Published: 2025-11-28 | Key phrase: muscle hypertrophy

### Bodyweight vs Weights: Which Is Better? | SmartyGym — https://smartygym.com/blog/bodyweight-vs-equipment-training-ultimate-comparison
Bodyweight vs weights: compare muscle growth, strength, cost, progression, and convenience to choose the best method or build a hybrid plan.
Category: Fitness | Published: 2025-11-28 | Key phrase: bodyweight vs weights

### Benefits of Strength Training Explained | SmartyGym — https://smartygym.com/blog/science-of-strength-why-getting-stronger-changes-everything
Learn the benefits of strength training for bone density, metabolism, injury resilience, athletic performance, and healthy aging, plus how to begin.
Category: Fitness | Published: 2025-11-28 | Key phrase: benefits of strength training

### Muscle Health Benefits: Why Strength Matters | SmartyGym — https://smartygym.com/blog/importance-of-muscle-body-hidden-health-system
Learn the muscle health benefits that improve metabolism, blood sugar, bone density, joint protection, healthy aging, and daily independence.
Category: Fitness | Published: 2025-11-28 | Key phrase: muscle health benefits

## Coverage

- Active exercises in the library: 1397
- Muscle groups: abdominals, abductors, abs, adductors, ankle stabilizers, ankles, back, biceps, brachialis, calves, cardio, cardiovascular system, chest, core, deltoids, delts, feet, forearms, glutes, gluteus medius, grip muscles, groin, hamstrings, hands, hip abductors, hip flexors, inner thighs, latissimus dorsi, lats, levator scapulae, lower abs, lower arms, lower back, lower legs, neck, obliques, pectorals, piriformis, quadriceps, quads, rear deltoids, rhomboids, rotator cuff, serratus anterior, shins, shoulders, soleus, spine, sternocleidomastoid, trapezius, traps, triceps, upper arms, upper back, upper chest, upper legs, waist, wrist extensors, wrist flexors, wrists
- Equipment: assisted, assisted (towel), band, barbell, body weight, body weight (with resistance band), bosu ball, cable, dumbbell, dumbbell (used as handles for deeper range), dumbbell, exercise ball, dumbbell, exercise ball, tennis ball, elliptical machine, ez barbell, ez barbell, exercise ball, hammer, kettlebell, leverage machine, medicine ball, olympic barbell, resistance band, roller, rope, skierg machine, sled machine, smith machine, stability ball, stationary bike, stepmill machine, tire, trap bar, upper body ergometer, weighted, wheel roller
- Exercise categories: balance, cardio, mobility, pilates, plyometrics, rehabilitation, strength, stretching

## Usage

Content may be quoted with attribution to SmartyGym and a link to the page it came from. SmartyGym provides fitness guidance, not medical advice.
Contact: smartygym@outlook.com