Explore strength, cardio, mobility and flexibility exercises matched to your time, equipment, experience and fitness goals.
This is the new, evolving foundation for the CARENYX Exercise Library, with a small number of test entries while more exercises are added in upcoming updates. In the meantime, explore the current, complete Exercise Library — 40 real, medically reviewed exercises across mobility, strength, flexibility, and recovery. Explore the current Exercise Library →
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128 exercises
Back Extension Machine
Full Gym
A real, genuinely accessible, seated machine exercise that strengthens the muscles along the spine through a controlled extension movement.
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Banded Biceps Curl
Resistance Bands
A real, genuinely accessible biceps-isolation exercise using a long band held under both feet.
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Banded Chest Fly
Resistance Bands
A real, genuinely accessible chest-isolation exercise using a door-anchored band positioned behind you.
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Banded Face Pull
Resistance Bands
A real, genuinely useful exercise for the rear shoulder and upper-back muscles that support posture, using a door-anchored band.
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Banded Glute Bridge
Resistance Bands
A real, genuinely accessible glute-focused exercise that adds mini-band resistance to the standard glute bridge.
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Banded Lateral Raise
Resistance Bands
A real, genuinely focused isolation exercise for the shoulders using a long band held under one or both feet.
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Banded Lateral Walk
Resistance Bands
A real, genuinely useful low-impact exercise for the hip stabiliser muscles, using a mini loop band around the legs.
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Banded Pulldown
Resistance Bands
A real, genuinely accessible lat-pulldown pattern using a door-anchored resistance band.
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Banded Shoulder Press
Resistance Bands
A real, genuinely accessible overhead-pressing exercise using a long band held under both feet, needing no anchor at all.
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Banded Sit-to-Stand
Resistance Bands
A real, genuinely functional strengthening exercise that adds resistance-band tension to the everyday sit-to-stand movement.
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Banded Squat
Resistance Bands
A real, genuinely useful squat variation using a mini loop band to add resistance and reinforce knee alignment.
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Banded Triceps Pressdown
Resistance Bands
A real, genuinely focused isolation exercise for the triceps using a door-anchored resistance band.
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Bird Dog
Bodyweight
A real, genuinely well-regarded core stability exercise performed on hands and knees.
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Bodyweight Squat
Bodyweight
A genuinely foundational lower-body exercise using only your own body weight.
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Brisk Walking
Bodyweight
A real, genuinely accessible cardiovascular exercise appropriate for nearly every fitness level.
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Cable Curl
Full Gym
A real, genuinely accessible biceps-isolation exercise using a low cable pulley for constant tension throughout the curl.
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Cable Face Pull
Full Gym
A real, genuinely valuable posture exercise using a high cable and rope attachment to target the rear shoulder and upper-back muscles.
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Cable Triceps Pushdown
Full Gym
A real, genuinely accessible triceps-isolation exercise using a high cable pulley and bar attachment.
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Calf Raise
Bodyweight
A real, simple standing exercise strengthening the calf muscles and ankle stability.
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Cat-Camel
Bodyweight
A real, gentle, controlled spinal movement performed on hands and knees.
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Chair-Supported Squat
Bodyweight
A real, genuinely accessible entry point into squatting, using a chair as a safety target.
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Dead Bug
Bodyweight
A real, genuinely well-regarded core stability exercise performed lying on your back.
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Dumbbell Biceps Curl
Dumbbells
A real, genuinely well-known exercise isolating the front of the upper arm using two dumbbells.
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Dumbbell Calf Raise
Dumbbells
A real, simple standing exercise adding load to the calf raise with two dumbbells.
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Dumbbell Dead Bug
Dumbbells
A real, genuinely gentle core-stability exercise that adds a light dumbbell to the standard dead bug for extra core engagement.
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Dumbbell Farmer Carry
Dumbbells
A real, genuinely functional whole-body exercise simply walking while holding two dumbbells.
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Dumbbell Floor Press
Dumbbells
A real, genuinely accessible pressing exercise performed lying on the floor with two dumbbells.
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Dumbbell Front Raise
Dumbbells
A real, genuinely focused isolation exercise for the front of the shoulders, raising dumbbells forward to shoulder height.
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Dumbbell Glute Bridge
Dumbbells
A real, genuinely accessible glute exercise adding load to the bodyweight glute bridge with a single dumbbell.
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Dumbbell Hammer Curl
Dumbbells
A real, genuinely useful variation of the biceps curl, holding the dumbbells with a neutral grip.
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Dumbbell Lateral Raise
Dumbbells
A real, genuinely targeted exercise for the side of the shoulders using two light dumbbells.
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Dumbbell Reverse Fly
Dumbbells
A real, genuinely useful exercise for the rear shoulder and upper-back muscles, especially relevant for people who sit for long periods.
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Dumbbell Romanian Deadlift
Dumbbells
A real, genuinely useful hip-hinge exercise using two dumbbells to load the hamstrings and glutes.
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Dumbbell Shoulder Press
Dumbbells
A real, genuinely foundational overhead pressing exercise using two dumbbells.
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Dumbbell Suitcase Carry
Dumbbells
A real, genuinely useful single-arm carrying exercise that challenges core stability asymmetrically.
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Dumbbell Triceps Extension
Dumbbells
A real, genuinely targeted exercise for the back of the upper arm, holding one dumbbell overhead.
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Dumbbell Triceps Kickback
Dumbbells
A real, genuinely focused triceps-isolation exercise performed in a hip-hinge position, extending the arm backward against gravity.
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Forearm Plank
Bodyweight
A real, well-known trunk-holding exercise performed on the forearms and toes.
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Gentle Thoracic Rotation
Bodyweight
A real, gentle mobility exercise for the upper back and thoracic spine, performed lying on your side.
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Glute Bridge
Bodyweight
A real, genuinely accessible floor exercise building glute and core strength while lying down.
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Glute Kickback Machine
Full Gym
A real, genuinely stable, standing machine exercise that isolates the glutes through a hip-extension kickback movement.
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Goblet Squat
Dumbbells
A real, genuinely versatile squat variation holding a single dumbbell at chest height.
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Hamstring Curl Machine
Full Gym
A real, genuinely focused hamstring-isolation exercise, available in seated or lying machine formats.
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Heel-to-Toe Walking
Bodyweight
A real, genuinely useful balance and coordination exercise walking in a straight line, heel to toe.
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Hip Abduction Machine
Full Gym
A real, genuinely stable, seated exercise for the outer hip and glute muscles that support pelvic and knee stability.
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Hip Adduction Machine
Full Gym
A real, genuinely stable, seated exercise for the inner thigh muscles, complementing the hip abduction machine.
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Incline Push-Up
Bodyweight
A real, genuinely progressive step up from the wall push-up, using a stable elevated surface.
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Lat Pulldown
Full Gym
A real, genuinely accessible seated pulling exercise using a cable machine to build back width and pulling strength.
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Leg Extension Machine
Full Gym
A real, genuinely focused quadriceps-isolation exercise performed seated, extending the knees against resistance.
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Leg Press
Full Gym
A real, genuinely accessible way to load the legs through a squat-like pattern while seated and back-supported.
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Machine Chest Press
Full Gym
A real, genuinely beginner-friendly chest exercise using a machine's fixed, guided pressing path.
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Machine Shoulder Press
Full Gym
A real, genuinely stable overhead-pressing exercise using a machine's fixed, guided path, well suited to beginners.
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Marching in Place
Bodyweight
A real, genuinely gentle, low-impact cardiovascular exercise performed standing in one place.
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Modified Plank (Knee Plank)
Bodyweight
A real, genuinely accessible entry point into trunk-holding exercises, supported on the knees.
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One-Arm Dumbbell Row
Dumbbells
A real, genuinely effective single-arm pulling exercise using one dumbbell, supported by a bench.
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Pec Deck Machine
Full Gym
A real, genuinely stable chest-isolation machine that brings the arms together in a fixed, guided arc.
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Preacher Curl Machine
Full Gym
A real, genuinely stable biceps-isolation exercise that braces the upper arms on an angled pad, removing any swinging or momentum.
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Resistance Band Row
Resistance Bands
A real, genuinely accessible upper-back strengthening exercise using a resistance band.
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Reverse Pec Deck
Full Gym
A real, genuinely stable rear-shoulder isolation exercise using the pec deck machine's reverse-facing setup.
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Seated Banded Calf Raise
Resistance Bands
A real, genuinely accessible seated exercise for the calf muscles using a resistance band looped around the ball of the foot.
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Seated Cable Row
Full Gym
A real, genuinely accessible seated rowing exercise using a cable machine, with built-in torso support that removes the hip-hinge demand of a free-weight row.
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Seated Calf Raise Machine
Full Gym
A real, genuinely stable, seated calf exercise that emphasises the deeper soleus muscle through a bent-knee position.
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Seated Dumbbell Rear Delt Raise
Dumbbells
A real, genuinely stable seated variation of the rear-shoulder raise that supports the torso on the thighs for a more controlled movement.
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Sit-to-Stand
Bodyweight
A genuinely foundational functional movement — standing up from and sitting down into a chair with control.
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Standing Banded Chest Press
Resistance Bands
A real, genuinely portable chest-pressing exercise that self-anchors the band around your own back, needing no door anchor.
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Standing Banded Hip Abduction
Resistance Bands
A real, genuinely targeted exercise for the outer hip muscles using a mini loop band while standing.
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Standing Calf Raise Machine
Full Gym
A real, genuinely stable, standing machine exercise that loads the calves through a full-range plantarflexion movement with shoulder support.
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Standing Hip Hinge
Bodyweight
A real, genuinely foundational movement pattern practising bending from the hips rather than the spine.
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Step-Up
Bodyweight
A real, genuinely functional exercise mimicking the everyday movement of climbing stairs.
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Supported Dumbbell Row
Dumbbells
A real, genuinely accessible two-arm rowing exercise with your chest supported, reducing strain on the lower back.
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Supported Reverse Lunge
Bodyweight
A real, single-leg-focused strength exercise using wall support for balance and confidence.
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Supported Single-Leg Balance
Bodyweight
A real, genuinely accessible balance exercise standing on one leg with support nearby.
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TRX Row
Full Gym
A real, genuinely scalable rowing exercise using suspension straps, where adjusting your foot position controls the difficulty.
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Wall Push-Up
Bodyweight
A real, genuinely accessible upper-body pushing exercise using a wall to reduce the load.
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Arnold Press
Dumbbells
A real, genuinely more demanding overhead press variation that adds a rotation through the shoulder for fuller deltoid engagement.
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Assisted Pull-Up Machine
Full Gym
A real, genuinely useful machine that counterbalances part of your body weight, making the pull-up pattern achievable while building toward an unassisted pull-up.
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Banded Romanian Deadlift
Resistance Bands
A real, genuinely useful hip-hinge exercise using a long resistance band held under both feet to load the hamstrings and glutes.
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Battle Ropes
Full Gym
A real, genuinely demanding cardiovascular and upper-body conditioning exercise using thick, heavy ropes anchored to a wall or post.
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Cable Crunch
Full Gym
A real, genuinely effective abdominal exercise performed kneeling in front of a high cable, adding adjustable resistance to a crunch pattern.
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Cable Fly
Full Gym
A real, genuinely versatile chest-isolation exercise using two cable stations to bring the hands together in front of the body.
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Cable Lateral Raise
Full Gym
A real, genuinely effective shoulder-isolation exercise that keeps constant tension on the side shoulder muscle throughout the movement.
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Cable Pallof Press
Full Gym
A real, genuinely valuable core-stability exercise using a cable machine to train resistance to rotation, rather than creating it.
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Cable Wood Chop
Full Gym
A real, genuinely functional rotational core exercise using a high or low cable pulley to mimic a chopping motion across the body.
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Doorway Row
Bodyweight
A real, genuinely accessible bodyweight pulling exercise using a sturdy table or doorframe edge for leverage.
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Dumbbell Bent-Over Row
Dumbbells
A real, genuinely demanding two-arm rowing exercise performed in a hip-hinge position, building back strength and postural endurance.
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Dumbbell Chest Press
Dumbbells
A real, genuinely effective pressing exercise performed on a bench or stable elevated surface with two dumbbells.
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Dumbbell Close-Grip Floor Press
Dumbbells
A real, genuinely useful triceps-focused pressing exercise performed lying on the floor with the dumbbells held close together.
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Dumbbell Fly
Dumbbells
A real, genuinely focused chest-isolation exercise performed lying on a bench, bringing two dumbbells together in a wide arc.
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Dumbbell Hip Thrust
Dumbbells
A real, genuinely effective glute-focused exercise performed with the upper back supported on a bench, using a dumbbell across the hips for resistance.
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Dumbbell Reverse Lunge
Dumbbells
A real, dynamic single-leg strength exercise stepping backward while holding two dumbbells.
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Dumbbell Russian Twist
Dumbbells
A real, genuinely challenging rotational core exercise performed seated, moving a dumbbell from side to side.
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Dumbbell Split Squat
Dumbbells
A real, single-leg-focused strength exercise holding a dumbbell in each hand.
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Dumbbell Squat to Press
Dumbbells
A real, genuinely accessible full-body exercise that performs a squat and an overhead press as two distinct, separate phases.
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Dumbbell Step-Up
Dumbbells
A real, genuinely functional exercise adding load to the everyday step-up movement pattern.
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Inchworm
Bodyweight
A real, genuinely useful dynamic mobility exercise walking your hands out to a plank and back.
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Incline Dumbbell Curl
Dumbbells
A real, genuinely more demanding biceps curl variation performed on an incline bench that increases the stretch on the biceps.
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Incline Dumbbell Press
Dumbbells
A real, genuinely useful chest press variation performed on an incline bench that emphasises the upper chest and front shoulders.
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Jump Squat
Bodyweight
A real, genuinely explosive squat variation adding a jump, and the first plyometric movement in this library.
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Jumping Jacks
Bodyweight
A real, genuinely classic low-complexity cardiovascular exercise jumping the feet and arms out and in.
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Kettlebell Swing
Full Gym
A real, genuinely popular hip-hinge power exercise that swings a kettlebell using explosive hip extension, not the arms.
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Medicine Ball Slam
Full Gym
A real, genuinely explosive full-body exercise that combines a squat, an overhead reach, and a forceful downward throw.
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Mountain Climbers
Bodyweight
A real, genuinely dynamic exercise driving alternating knees toward the chest from a plank position.
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Overhead Rope Triceps Extension
Full Gym
A real, genuinely more demanding triceps exercise performed facing away from a low cable, extending a rope overhead.
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Pallof Press
Resistance Bands
A real, genuinely valuable core-stability exercise that trains resistance to rotation using a door-anchored band.
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Pike Push-Up
Bodyweight
A real, genuinely useful shoulder-focused pressing exercise performed in an inverted-V position.
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Plank Shoulder Taps
Bodyweight
A real, genuinely more demanding plank variation adding controlled shoulder taps to challenge anti-rotation.
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Roman Chair Back Extension
Full Gym
A real, genuinely more demanding back-extension exercise performed on an angled bench, using body weight rather than a machine's guided pad.
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Side Plank
Bodyweight
A real, genuinely useful lateral core exercise holding a straight-line position on your side.
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Single-Leg Glute Bridge
Bodyweight
A real, genuinely more demanding progression from the standard glute bridge, performed on one leg.
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Sled Push and Pull
Full Gym
A real, genuinely low-technical-skill but highly fatiguing full-body conditioning exercise, pushing or pulling a weighted sled across the floor.
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Smith Machine Split Squat
Full Gym
A real, genuinely useful single-leg squat variation using the Smith machine's fixed bar path to reduce the balance demand of a free-weight split squat.
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Smith Machine Squat
Full Gym
A real, genuinely useful squat variation using a fixed-path barbell, removing the need to balance a free bar.
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Standard Push-Up
Bodyweight
A real, genuinely classic full-bodyweight pressing exercise, once the incline push-up feels manageable.
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Standing Single-Arm Cable Press
Full Gym
A real, genuinely functional cable exercise that combines a single-arm chest press with an anti-rotation core demand, standing free from a bench.
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Straight-Arm Pulldown
Full Gym
A real, genuinely focused lat-isolation exercise that pulls a high cable downward with straight arms, without involving the biceps as much as a standard pulldown.
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Superman
Bodyweight
A real, genuinely useful exercise strengthening the muscles along the back of the spine, lying face down.
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Suspension Push-Up
Full Gym
A real, genuinely more demanding push-up variation using suspension straps for the hands, adding an instability challenge to a standard push-up.
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Weighted Dumbbell Sit-Up
Dumbbells
A real, genuinely more demanding progression of the standard sit-up, holding a light dumbbell at the chest for added resistance.
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Assisted Pistol Squat
Bodyweight
A real, genuinely advanced single-leg squat variation using hand support for balance and assistance.
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Banded Good Morning
Resistance Bands
A real, more advanced hip-hinge exercise that loads the posterior chain through a greater forward torso lean than the Romanian deadlift.
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Bulgarian Split Squat
Bodyweight
A real, genuinely demanding single-leg exercise with your rear foot elevated behind you on a stable surface.
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Burpee
Bodyweight
A real, genuinely demanding full-body conditioning exercise combining a squat, plank, push-up, and jump.
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Decline Push-Up
Bodyweight
A real, genuinely more demanding push-up variation with your feet elevated on a stable surface.
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Diamond Push-Up
Bodyweight
A real, genuinely demanding push-up variation with hands close together, shifting more load to the triceps.
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Dumbbell Clean to Press
Dumbbells
A real, genuinely technical full-body exercise that pulls dumbbells from the floor or thighs to the shoulders, then presses them overhead.
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Dumbbell Thruster
Dumbbells
A real, genuinely demanding full-body exercise that combines a front squat with an overhead press in one continuous movement.
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Hollow Body Hold
Bodyweight
A real, genuinely demanding whole-core exercise holding a curved, boat-like body position.
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Skater Hop
Bodyweight
A real, genuinely demanding lateral jumping exercise mimicking a speed-skating stride.
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