How the library is built
NotchFit animates each move right in the MacBook notch while Claude Code or Codex works. 198 exercises are photo animations of real athletes, built from the public-domain free-exercise-db project. The rest are illustrated moves drawn for the app, mostly desk-friendly stretches and bodyweight basics that the photo set doesn't cover. Where both versions of a move existed, the app keeps one, so every entry below is distinct.
Each exercise carries the same small set of facts, which is what you see in the tables:
- Unit — reps (with a pace per rep that drives the countdown ring) or seconds (holds and timed moves).
- Level — easy, medium or hard. Most of the library is easy on purpose: these are breaks, not training sessions.
- Equipment — none, dumbbells, a resistance band, a kettlebell or a stability ball.
- High-impact — 24 moves involve jumping or hopping. If you tell your plan you prefer low impact, they are left out.
- Body areas it loads — used to skip moves when you report an injury (for example, wrist-loaded moves when your wrists hurt).
How a plan picks from this list
You don't have to browse 239 moves yourself. Run /notchfit:plan in Claude Code or $notchfit-plan in Codex and your AI asks about your fitness level, goal, equipment, schedule and injuries, then writes a weekly plan using only ids from this catalog. The app validates the plan and filters by the same rules shown here: equipment you don't own, high-impact moves if you asked for low impact, and moves that load an injured area are excluded. There is also an offline quick-plan generator in the app if you'd rather not involve your AI.
NotchFit is a workout guide, not medical advice. If you have a condition or an injury, check with a professional before starting anything new, and stop any move that hurts.
Jump to a category
- Mobility & desk relief — 83 exercises
- Push — 45 exercises
- Pull & back — 19 exercises
- Legs & glutes — 35 exercises
- Core — 32 exercises
- Cardio — 25 exercises
Mobility & desk relief (83)
Stretches and joint circles for the neck, shoulders, wrists, back and hips — the ones you can do in work clothes.
| Exercise | Unit | Level | Equipment | Works | Cue |
|---|---|---|---|---|---|
| Ankle On The Knee | seconds | Easy | No equipment | glutes | Place your ankle of one foot on your opposite knee. |
| Arm Circles | seconds | Easy | No equipment | shoulders | Big slow circles, both directions. |
| Box Breathing | seconds | Easy | No equipment | recovery | In 4, hold 4, out 4, hold 4. |
| Calf Stretch Elbows Against Wall | seconds | Easy | No equipment | calves | Lean against the wall, placing your weight on your forearms. |
| Calf Stretch Hands Against Wall | seconds | Easy | No equipment | calves | Lean forward and rest your hands on the wall, keeping your heel, hip and head in a strai… |
| Cat-Cow | reps | Easy | No equipment | spine | Round your back, then arch. Move with your breath. |
| Chair Leg Extended Stretch | seconds | Easy | No equipment | hamstrings, adductors | Raise one leg, extending the knee, flexing the ankle as you do so. |
| Chair Lower Back Stretch | seconds | Easy | No equipment | lats, lower back | Bend to one side with your arm over your head. |
| Chair Upper Body Stretch | seconds | Easy | No equipment | shoulders, biceps, chest | Straighten your arms, keeping your back straight, and pull your upper body forward so yo… |
| Chest Opener | seconds | Easy | No equipment | chest, shoulders | Clasp hands behind you, lift and open. |
| Chest Stretch on Stability Ball | seconds | Easy | Stability ball | chest | Place your elbows on top of the ball, keeping your arm out to your side. |
| Child's Pose | seconds | Easy | No equipment | back, hips | Sit back on your heels, arms long, breathe. |
| Chin Tucks | reps | Easy | No equipment | neck | Pull your chin straight back, make a double chin. |
| Cobra Stretch | seconds | Easy | No equipment | abs, spine | Hips down, press your chest up gently. |
| Dancer's Stretch | seconds | Easy | No equipment | lower back, abductors, glutes | Cross your right leg over your left, keeping the knee bent. |
| Downward Dog | seconds | Easy | No equipment | hamstrings, calves, shoulders | Hips high, heels reaching for the floor. |
| Dynamic Back Stretch | seconds | Easy | No equipment | lats | Keeping your arms straight, swing them straight up in front of you 5-10 times, increasin… |
| Dynamic Chest Stretch | seconds | Easy | No equipment | chest, middle back | Keeping your arms straight, quickly move your arms back as far as possible and back in a… |
| Elbow Circles | reps | Easy | No equipment | shoulders, traps | Place your hands on your shoulders with your elbows at shoulder level and pointing out. |
| Elbows Back | reps | Easy | No equipment | chest, shoulders | Place both hands on your lower back, fingers pointing downward and elbows out. |
| Front Leg Raises | reps | Easy | No equipment | hamstrings | Swing your leg forward, keeping the leg straight. |
| Hamstring Stretch | seconds | Easy | No equipment | hamstrings | Heel forward, hinge over your straight leg. |
| Hip Circles | seconds | Easy | No equipment | hips | Hands on hips, draw big circles. |
| Hip Hinges | reps | Easy | No equipment | hamstrings | Push hips back, flat back, feel the hamstrings. |
| Hug A Ball | seconds | Easy | Stability ball | lower back, calves, glutes | Straddle an exercise ball between both legs and lower your hips down toward the floor. |
| Hug Knees To Chest | seconds | Easy | No equipment | lower back, glutes | Hold your arms under the knees, not over (that would put to much pressure on your knee j… |
| Knee Across The Body | seconds | Easy | No equipment | glutes, abductors, lower back | Place your left arm comfortably beside you and turn your head to the left. |
| Knee Circles | reps | Easy | No equipment | calves, hamstrings, quadriceps | Now move your knees in a circular motion as you breathe normally. |
| Kneeling Forearm Stretch | seconds | Easy | No equipment | forearms | Slowly lean back keeping your palms flat on the floor until you feel a stretch in your w… |
| Kneeling Hip Flexor | seconds | Easy | No equipment | quadriceps, quadriceps | Shift your weight forward until you feel a stretch in your hip. |
| Looking At Ceiling | seconds | Easy | No equipment | quadriceps | Lift your buttocks up and forward while bringing your head back to look up at the ceilin… |
| Lower Back Curl | reps | Easy | No equipment | abdominals | Using your lower back muscles, extend your spine lifting your chest off of the ground. |
| Middle Back Stretch | seconds | Easy | No equipment | middle back, abdominals, lats | Twist at your waist until you feel a stretch. |
| Neck Tilts | seconds | Easy | No equipment | neck | Ear toward shoulder, slow and gentle. |
| On Your Side Quad Stretch | seconds | Easy | No equipment | quadriceps | Bend your left knee behind you and hold your left foot with your left hand. |
| On-Your-Back Quad Stretch | seconds | Easy | No equipment | quadriceps | Bend the knee and hold the top of the foot. |
| One Arm Against Wall | seconds | Easy | No equipment | lats | Slowly lean toward your arm until you feel a stretch in your lats. |
| One Half Locust | seconds | Easy | No equipment | quadriceps, abdominals, biceps | Put your left hand under your left hipbone to pad your hip and pubic bone. |
| One Knee To Chest | seconds | Easy | No equipment | glutes, hamstrings, lower back | Extend one leg straight and pull the other knee to your chest. |
| Overhead Side Reach | seconds | Easy | No equipment | lats, obliques | Reach up and over, feel the side stretch. |
| Overhead Stretch | seconds | Easy | No equipment | abdominals, chest, forearms | To create a full torso stretch, pull your tailbone down and stabilize your torso as you … |
| Rear Leg Raises | reps | Easy | No equipment | quadriceps | Extend one leg up and behind you. |
| Round The World Shoulder Stretch | seconds | Easy | No equipment | shoulders, biceps, chest | Hold the pole behind your hips with a wider than shoulder width grip. |
| Runner's Stretch | seconds | Easy | No equipment | hamstrings, calves | Keep the front heel on the floor (if it lifts up, scoot your other leg further back). |
| Scissor Kick | reps | Easy | No equipment | abdominals | With a slight bend at the knees, lift your legs up so that your heels are about 6 inches… |
| Seated Calf Stretch | seconds | Easy | No equipment | calves, hamstrings, lower back | Bend one knee and put that foot on the floor to stabilize the torso. |
| Seated Overhead Stretch | seconds | Easy | No equipment | abdominals | Touch the soles of your feet together with your feet six to eight inches in front of you… |
| Shoulder Raise | reps | Easy | No equipment | shoulders, lats | Relax your arms to your sides and raise your shoulders up toward your ears, then back do… |
| Shoulder Rolls | reps | Easy | No equipment | traps | Shrug up, roll back, drop down. |
| Shoulder Stretch | seconds | Easy | No equipment | shoulders | Reach your left arm across your body and hold it straight. |
| Side Leg Raises | reps | Easy | No equipment | adductors | Keeping your leg straight, raise it as far out to the side as possible, and swing it bac… |
| Side Lying Groin Stretch | seconds | Easy | No equipment | adductors, hamstrings | Rest your head on your right hand or shoulder. |
| Side Wrist Pull | seconds | Easy | No equipment | shoulders, forearms, lats | Slowly straighten, pull, and lift it up to shoulder height, as pictured. |
| Side-Lying Floor Stretch | seconds | Easy | No equipment | lats | Straighten your right leg and rest the right foot on the floor behind your left. |
| Sit Squats | reps | Easy | No equipment | quadriceps, abductors, glutes | Begin the movement by flexing your knees and hips, sitting back with your hips. |
| Spinal Stretch | seconds | Easy | No equipment | middle back, lats, lower back | Interlace your fingers behind your head, elbows out and your chin down. |
| Standing Biceps Stretch | seconds | Easy | No equipment | biceps, chest, shoulders | Raise your arms up and hold until you feel a stretch in your biceps. |
| Standing Elevated Quad Stretch | seconds | Easy | No equipment | quadriceps | Lift one leg behind you and rest your foot on the step,either on your instep or the ball… |
| Standing Gastrocnemius Calf Stretch | seconds | Easy | No equipment | calves, hamstrings | Support your weight on your left leg and place your left hand on your left thigh. |
| Standing Hip Flexors | seconds | Easy | No equipment | quadriceps | Bend both knees and lift the back heel off the floor as you press the right hip forward. |
| Standing Pelvic Tilt | reps | Easy | No equipment | lower back, glutes | Bend your knees slightly to keep them soft and springy. |
| Standing Quad Stretch | seconds | Easy | No equipment | quads | Pull your heel to your glute, knees together. |
| Standing Soleus And Achilles Stretch | seconds | Easy | No equipment | calves | Bend both knees, keeping your back heel on the floor. |
| Standing Toe Touches | reps | Easy | No equipment | hamstrings, back | Soft knees, reach toward your toes. |
| Standing Torso Twists | reps | Easy | No equipment | obliques, spine | Hips forward, rotate your chest side to side. |
| The Straddle | seconds | Easy | No equipment | hamstrings, adductors, calves | With your hands on the floor, lean forward as far as possible. |
| Toe Touchers | reps | Easy | No equipment | abdominals | Your legs should be touching each other. |
| Torso Rotation | seconds | Easy | Stability ball | abdominals | Rotate your torso to one side, keeping your eyes on the ball as you move. |
| Tricep Side Stretch | seconds | Easy | No equipment | triceps, shoulders | Bring right arm across your body and over your left shoulder, holding your elbow with yo… |
| Triceps Stretch | seconds | Easy | No equipment | triceps, lats | Reach your hand behind your head, grasp your elbow and gently pull. |
| Upper Back Stretch | seconds | Easy | No equipment | middle back, middle back | Clasp fingers together with your thumbs pointing down, round your shoulders as you reach… |
| Upper Back-Leg Grab | seconds | Easy | No equipment | hamstrings, lower back, middle back | Keep your knees together and your legs extended out as you bring your chest down to your… |
| Upward Stretch | seconds | Easy | No equipment | shoulders, chest, lats | Slowly push your hands up and back, keeping your back straight. |
| Wrist Circles | reps | Easy | No equipment | forearms | Keeping your entire body stationary except for the wrists, begin to rotate both wrists f… |
| All Fours Quad Stretch | seconds | Medium | No equipment | quadriceps, quadriceps | Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the q… |
| Crossover Reverse Lunge | reps | Medium | No equipment | lower back, abdominals, abductors | Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. |
| Frog Hops | reps | Medium | No equipment | quadriceps, calves, glutes | Jump forward several feet, avoiding jumping unnecessarily high. |
| Groin and Back Stretch | seconds | Medium | No equipment | adductors | Interlock your fingers behind your head. |
| Iron Crosses (stretch) | seconds | Medium | No equipment | quadriceps | To begin, flex one knee and bring that leg across the back of your body, attempting to t… |
| Pelvic Tilt Into Bridge | reps | Medium | No equipment | lower back | Lift only your tailbone to the ceiling to stretch your lower back. |
| Peroneals Stretch | seconds | Medium | No equipment | calves | With the leg extended and the heel off of the ground, pull on the belt so that the foot … |
| Posterior Tibialis Stretch | seconds | Medium | No equipment | calves | With the leg extended and the heel off of the ground, pull on the belt so that the foot … |
| World's Greatest Stretch | seconds | Medium | No equipment | hamstrings, calves, glutes | Now, place the arm on the same side as your front leg on the ground, with the elbow next… |
Push (45)
Push-up variations from the wall to the floor, dips and pressing moves.
| Exercise | Unit | Level | Equipment | Works | Cue |
|---|---|---|---|---|---|
| Alternating Deltoid Raise | reps | Easy | Dumbbells | shoulders | Keeping your elbows slightly bent, raise the weights directly in front of you to shoulde… |
| Back Flyes - With Bands | reps | Easy | Resistance band | shoulders, middle back, triceps | Grab the band by the handles and stand back so that the tension in the band rises. |
| Body Tricep Press | reps | Easy | No equipment | triceps | Standing, take a shoulder width grip on the bar and step a yard or two back, feet togeth… |
| Cross Over - With Bands | reps | Easy | Resistance band | chest, biceps, shoulders | While facing away from the post, grab the handles on both ends of the band and step forw… |
| Dumbbell Raise | reps | Easy | Dumbbells | shoulders, biceps | Use your side shoulders to lift the dumbbells as you exhale. |
| Dumbbell Scaption | reps | Easy | Dumbbells | shoulders, traps | Begin the movement raising your arms out in front of you, about 30 degrees off center. |
| External Rotation with Band | reps | Easy | Resistance band | shoulders | Grasp the end of the band with your right hand, and keep your elbow pressed firmly to yo… |
| Front Two-Dumbbell Raise | reps | Easy | Dumbbells | shoulders | While maintaining the torso stationary (no swinging), lift the dumbbells to the front wi… |
| Incline Push-ups (desk) | reps | Easy | No equipment | chest, triceps | Hands on your desk edge, lower your chest to it. |
| Internal Rotation with Band | reps | Easy | Resistance band | shoulders | Grasp the end of the band with your right hand, and keep your elbow pressed firmly to yo… |
| Isometric Neck Exercise - Front And Back | seconds | Easy | No equipment | neck | Now gently push forward as you contract the neck muscles but resisting any movement of y… |
| Isometric Neck Exercise - Sides | seconds | Easy | No equipment | neck | Now gently push towards the left as you contract the left neck muscles but resisting any… |
| Knee Push-ups | reps | Easy | No equipment | chest, triceps | Knees down, lower your chest to the floor. |
| Lateral Raise - With Bands | reps | Easy | Resistance band | shoulders | Use your side shoulders to lift the handles to the sides as you exhale. |
| One-Arm Side Laterals | reps | Easy | Dumbbells | shoulders | Stand with a straight torso and have the dumbbell by your side at arm's length with the … |
| Push Up to Side Plank | seconds | Easy | No equipment | chest, abdominals, shoulders | Perform a pushup by allowing the elbows to flex. |
| Push-Ups With Feet Elevated | reps | Easy | No equipment | chest, shoulders, triceps | Place your toes on top of a flat bench. |
| Pushups (Close and Wide Hand Positions) | reps | Easy | No equipment | chest, shoulders, triceps | Lower yourself until your chest almost touches the floor as you inhale. |
| Reverse Flyes | reps | Easy | Dumbbells | shoulders | Extend the arms in front of you so that they are perpendicular to the angle of the bench. |
| Shoulder Press - With Bands | reps | Easy | Resistance band | shoulders, triceps | Rotate the wrists so that the palms of your hands are facing forward. |
| Side Laterals to Front Raise | reps | Easy | Dumbbells | shoulders, traps | Keeping your elbows slightly bent, raise the weights directly in front of you to shoulde… |
| Single Dumbbell Raise | reps | Easy | Dumbbells | shoulders, forearms, traps | Raise the weight until it is above shoulder level, keeping your arms extended. |
| Svend Press | reps | Easy | No equipment | chest, forearms, shoulders | Press two lightweight plates together with your hands. |
| Wall Push-ups | reps | Easy | No equipment | chest, triceps | Hands on the wall, body in one straight line. |
| Alternating Kettlebell Press | reps | Medium | Kettlebell | shoulders, triceps | Press one directly overhead by extending through the elbow, turning it so the palm faces… |
| Arnold Dumbbell Press | reps | Medium | Dumbbells | shoulders, triceps | Now to perform the movement, raise the dumbbells as you rotate the palms of your hands u… |
| Around The Worlds | reps | Medium | Dumbbells | chest, shoulders | Now move the dumbbells by creating a semi-circle as you displace them from the initial p… |
| Chair Dips | reps | Medium | No equipment | triceps | Hands on a chair behind you, elbows straight back. |
| Cuban Press | reps | Medium | Dumbbells | shoulders, traps | To initiate the movement, externally rotate the shoulders to move the upper arm 180 degr… |
| Dumbbell Floor Press | reps | Medium | Dumbbells | chest, triceps | Lie down, press the weights up over your chest. |
| Dumbbell One-Arm Shoulder Press | reps | Medium | Dumbbells | shoulders, triceps | Clean the dumbbell up to bring it to shoulder height. |
| Dumbbell One-Arm Upright Row | reps | Medium | Dumbbells | shoulders, biceps, traps | Keep the other hand can be kept fully extended to the side, by the waist or grabbing a f… |
| Dumbbell Shoulder Press | reps | Medium | Dumbbells | shoulders, triceps | Press overhead, ribs down. |
| Front Raises | reps | Medium | Dumbbells | shoulders | Straight arms up to eye level, lower slowly. |
| Kettlebell Thruster | reps | Medium | Kettlebell | shoulders, quadriceps, triceps | Begin to squat by flexing your hips and knees, lowering your hips between your legs. |
| Lateral Raises | reps | Medium | Dumbbells | shoulders | Raise your arms out to the sides, stop at shoulder height. |
| Overhead Tricep Extension | reps | Medium | Dumbbells | triceps | Elbows point up, lower the weight behind your head. |
| Push-ups | reps | Medium | No equipment | chest, triceps, core | Elbows 45°, chest to the floor, core tight. |
| Push-Ups With Feet On An Exercise Ball | reps | Medium | Stability ball | chest, shoulders, triceps | Place your toes on top of an exercise ball. |
| Reverse Flyes With External Rotation | reps | Medium | Dumbbells | shoulders | Have the dumbbells in each hand with the palms facing down to the floor. |
| See-Saw Press (Alternating Side Press) | reps | Medium | Dumbbells | shoulders, abdominals, triceps | Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so th… |
| Two-Arm Kettlebell Military Press | reps | Medium | Kettlebell | shoulders, triceps | Press the kettlebells up and out. |
| Wide Push-ups | reps | Medium | No equipment | chest | Hands wider than shoulders, slow on the way down. |
| Diamond Push-ups | reps | Hard | No equipment | triceps, chest | Hands together under your chest, elbows tucked. |
| Pike Push-ups | reps | Hard | No equipment | shoulders, triceps | Hips high, lower your head between your hands. |
Pull & back (19)
Rows, curls and back extensions. Many need a band or dumbbells; a few use a door frame or the floor.
| Exercise | Unit | Level | Equipment | Works | Cue |
|---|---|---|---|---|---|
| Alternate Hammer Curl | reps | Easy | Dumbbells | biceps, forearms | The palms of the hands should be facing your torso. |
| Band Pull-aparts | reps | Easy | Resistance band | upper back, rear delts | Arms straight, squeeze your shoulder blades together. |
| Band Rows | reps | Easy | Resistance band | back, biceps | Anchor the band, pull elbows back, chest proud. |
| Bent Over Two-Dumbbell Row With Palms In | reps | Easy | Dumbbells | middle back, biceps, lats | While keeping the torso stationary, lift the dumbbells to your side as you breathe out, … |
| Bicep Curls | reps | Easy | Dumbbells | biceps | Elbows pinned to your sides, curl up, lower slow. |
| Concentration Curls | reps | Easy | Dumbbells | biceps, forearms | Use your right arm to pick the dumbbell up. |
| Cross Body Hammer Curl | reps | Easy | Dumbbells | biceps, forearms | While keeping your palms facing in and without twisting your arm, curl the dumbbell of t… |
| Doorway Rows | reps | Easy | No equipment | back, biceps | Hold the door frame, lean back and pull yourself in. |
| Dumbbell Alternate Bicep Curl | reps | Easy | Dumbbells | biceps, forearms | While holding the upper arm stationary, curl the right weight as you rotate the palm of … |
| Dumbbell Shrug | reps | Easy | Dumbbells | traps | Lift the dumbbells by elevating the shoulders as high as possible while you exhale. |
| Hammer Curls | reps | Easy | Dumbbells | biceps, forearms | Palms face each other, curl without swinging. |
| One-Arm Dumbbell Row | reps | Easy | Dumbbells | middle back, biceps, lats | Place the right leg on top of the end of the bench, bend your torso forward from the wai… |
| Reverse Snow Angels | reps | Easy | No equipment | upper back | Face down, sweep your arms from hips to overhead. |
| Supermans | reps | Easy | No equipment | lower back, glutes | Lift arms and legs, hold for a beat. |
| Upright Row - With Bands | reps | Easy | Resistance band | traps, shoulders | Use your side shoulders to lift the handles as you exhale. |
| Bent-over Dumbbell Rows | reps | Medium | Dumbbells | back, biceps | Hinge forward, pull elbows to your hips. |
| Dumbbell Romanian Deadlift | reps | Medium | Dumbbells | hamstrings, glutes, back | Soft knees, push hips back, weights slide down your legs. |
| Kettlebell Sumo High Pull | reps | Medium | Kettlebell | traps, adductors, glutes | Begin by extending the hips and knees, simultaneously pulling the kettlebell to your sho… |
| Two-Arm Kettlebell Row | reps | Medium | Kettlebell | middle back, biceps, lats | Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and… |
Legs & glutes (35)
Squats, lunges, bridges and calf raises.
| Exercise | Unit | Level | Equipment | Works | Cue |
|---|---|---|---|---|---|
| Ball Leg Curl | reps | Easy | Stability ball | hamstrings, calves, glutes | Position the ball so that when your legs are extended your ankles are on top of the ball. |
| Bodyweight Squats | reps | Easy | No equipment | quads, glutes | Sit back, chest up, knees track your toes. |
| Calf Raises | reps | Easy | No equipment | calves | Rise onto your toes, lower slowly. |
| Calf Raises - With Bands | reps | Easy | Resistance band | calves | While holding the handles of the band, raise the arms to the side of your head as if you… |
| Chair Squats | reps | Easy | No equipment | quads, glutes | Tap the chair with your hips, stand tall. |
| Donkey Kicks | reps | Easy | No equipment | glutes | On all fours, kick one heel up to the ceiling. |
| Dumbbell Lunges | reps | Easy | Dumbbells | quadriceps, calves, glutes | Step forward with your right leg around 2 feet or so from the foot being left stationary… |
| Dumbbell Seated One-Leg Calf Raise | reps | Easy | Dumbbells | calves | Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above y… |
| Dumbbell Squat | reps | Easy | Dumbbells | quadriceps, calves, glutes | Position your legs using a shoulder width medium stance with the toes slightly pointed o… |
| Fire Hydrants | reps | Easy | No equipment | glutes, hips | On all fours, lift your knee out to the side. |
| Glute Bridges | reps | Easy | No equipment | glutes, hamstrings | Drive through your heels, squeeze at the top. |
| Good Mornings | reps | Easy | No equipment | hamstrings, lower back | Hands behind head, hinge until your back is flat. |
| Hip Extension with Bands | reps | Easy | Resistance band | glutes, hamstrings | Facing the attachment point of the band, hold on to the column to stabilize yourself. |
| Hip Flexion with Band | reps | Easy | Resistance band | quadriceps | Face away from the attachment point of the band. |
| Leg Lift | reps | Easy | No equipment | glutes, hamstrings | With or without an ankle weight, lift one leg behind you as if performing a leg curl but… |
| Plie Dumbbell Squat | reps | Easy | Dumbbells | quadriceps, abdominals, calves | Your toes should be facing out. |
| Squats - With Bands | reps | Easy | Resistance band | quadriceps, calves, glutes | When holding the bands, they should be the same height on each side. |
| Sumo Squats | reps | Easy | No equipment | inner thighs, glutes | Wide stance, toes out, sink straight down. |
| Calf Raise On A Dumbbell | reps | Medium | Dumbbells | calves | Now roll your foot slightly forward so that you can get a nice stretch of the calf. |
| Downward Facing Balance | reps | Medium | Stability ball | glutes, abdominals, hamstrings | While resting on your stomach on the ball, walk your hands forward along the floor and l… |
| Dumbbell Rear Lunge | reps | Medium | Dumbbells | quadriceps, calves, glutes | Step backward with your right leg around two feet or so from the left foot and lower you… |
| Forward Lunges | reps | Medium | No equipment | quads, glutes | Step forward, back knee hovers above the floor. |
| Front Squats With Two Kettlebells | reps | Medium | Kettlebell | quadriceps, calves, glutes | Looking straight ahead at all times, squat as low as you can and pause at the bottom. |
| Goblet Squats | reps | Medium | Dumbbells | quads, glutes | Hold the weight at your chest, sit deep. |
| Kettlebell One-Legged Deadlift | reps | Medium | Kettlebell | hamstrings, glutes, lower back | Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, … |
| Lunge Pass Through | reps | Medium | Kettlebell | hamstrings, calves, glutes | Step forward with your left foot and lower your upper body down by flexing the hip and t… |
| One-Arm Kettlebell Swings | reps | Medium | Kettlebell | hamstrings, calves, glutes | |
| Reverse Lunges | reps | Medium | No equipment | quads, glutes | Step back, both knees at 90°. |
| Side Lunges | reps | Medium | No equipment | adductors, glutes | Step wide, sit into one hip, other leg straight. |
| Single-leg Glute Bridges | reps | Medium | No equipment | glutes, hamstrings | One leg up, hips level as you lift. |
| Split Squats | reps | Medium | No equipment | quads, glutes | Staggered stance, drop straight down. |
| Squat Pulses | reps | Medium | No equipment | quads, glutes | Stay low and pulse a few centimeters. |
| Step-ups | reps | Medium | No equipment | quads, glutes | Step onto a sturdy step, drive through the front heel. |
| Wall Sit | seconds | Medium | No equipment | quads | Back flat on the wall, thighs parallel to the floor. |
| Jump Squatshigh impact | reps | Hard | No equipment | quads, glutes, cardio | Squat, explode up, land soft. |
Core (32)
Planks, crunches, dead bugs and other trunk work.
| Exercise | Unit | Level | Equipment | Works | Cue |
|---|---|---|---|---|---|
| 3/4 Sit-Up | reps | Easy | No equipment | abdominals | Place your hands behind or to the side of your head. |
| Alternate Heel Touchers | reps | Easy | No equipment | abdominals | Crunch over your torso forward and up about 3-4 inches to the right side and touch your … |
| Bent-Knee Hip Raise | reps | Easy | No equipment | abdominals | Now bend your knees at around a 75 degree angle and lift your feet off the floor by arou… |
| Bird Dogs | reps | Easy | No equipment | core, lower back | Reach opposite arm and leg, don't rotate. |
| Cross-Body Crunch | reps | Easy | No equipment | abdominals | Keep your feet flat on the floor and place your hands loosely behind your head. |
| Crunch - Hands Overhead | reps | Easy | No equipment | abdominals | Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. |
| Crunch - Legs On Exercise Ball | reps | Easy | No equipment | abdominals | Place your feet three to four inches apart and point your toes inward so they touch. |
| Crunches | reps | Easy | No equipment | abs | Curl up, chin off your chest. |
| Dead Bugs | reps | Easy | No equipment | deep core | Low back glued to the floor, opposite arm and leg. |
| Dumbbell Side Bend | reps | Easy | Dumbbells | abdominals | While keeping your back straight and your head up, bend only at the waist to the right a… |
| Exercise Ball Crunch | reps | Easy | Stability ball | abdominals | Lower your torso into a stretch position keeping the neck stationary at all times. |
| Exercise Ball Pull-In | reps | Easy | Stability ball | abdominals | Now place your lower shins on top of an exercise ball. |
| High Plank | seconds | Easy | No equipment | core, shoulders | Arms straight, hands under shoulders, body long. |
| Oblique Crunches | reps | Easy | No equipment | abdominals | Make sure your feet are elevated and resting on a flat surface. |
| Oblique Crunches - On The Floor | reps | Easy | No equipment | abdominals | Place your left hand behind your head. |
| Plank | seconds | Easy | No equipment | core, shoulders | Forearms down, squeeze glutes, breathe. |
| Spider Crawl | reps | Easy | No equipment | abdominals, chest, shoulders | Initiate the movement by raising one foot off of the ground. |
| Tuck Crunch | reps | Easy | No equipment | abdominals | Your legs should be crossed by wrapping one ankle around the other. |
| Bicycle Crunches | reps | Medium | No equipment | abs, obliques | Elbow to opposite knee, slow and controlled. |
| Flutter Kicks | seconds | Medium | No equipment | lower abs | Small fast kicks, low back pressed down. |
| Kettlebell Figure 8 | reps | Medium | Kettlebell | abdominals, hamstrings, shoulders | Pick up a kettlebell and pass it to your other hand between your legs. |
| Kettlebell Pass Between The Legs | reps | Medium | Kettlebell | abdominals, glutes, hamstrings | Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of… |
| Lying Leg Raises | reps | Medium | No equipment | lower abs | Legs straight, lower until just above the floor. |
| Mountain Climbershigh impact | reps | Medium | No equipment | core, cardio | Drive knees to chest, hips level. |
| Plank Jackshigh impact | reps | Medium | No equipment | core, cardio | In high plank, jump feet wide and back in. |
| Plank Shoulder Taps | reps | Medium | No equipment | core, shoulders | Tap the opposite shoulder, hips stay still. |
| Reverse Crunches | reps | Medium | No equipment | lower abs | Curl your knees toward your chest, lift the hips. |
| Russian Twists | reps | Medium | No equipment | obliques | Lean back, rotate side to side. |
| Side Plank | seconds | Medium | No equipment | obliques | Hips high, body in one straight line. |
| Sit-ups | reps | Medium | No equipment | abs | Feet anchored, roll all the way up. |
| Hollow Hold | seconds | Hard | No equipment | abs | Arms overhead, legs low, low back down. |
| V-ups | reps | Hard | No equipment | abs | Reach hands and feet to meet in the middle. |
Cardio (25)
Marching, jacks and other moves that raise your heart rate. Several are marked high-impact.
| Exercise | Unit | Level | Equipment | Works | Cue |
|---|---|---|---|---|---|
| Alternate Leg Diagonal Boundhigh impact | reps | Easy | No equipment | quadriceps, abductors, adductors | Begin by pushing off with the front leg, driving the opposite knee forward and as high a… |
| Butt Kickshigh impact | seconds | Easy | No equipment | cardio, hamstrings | Jog in place, heels to glutes. |
| Carioca Quick Stephigh impact | reps | Easy | No equipment | adductors, abdominals, abductors | With your right foot, quick step behind and pull the knee up. |
| Fast Skippinghigh impact | seconds | Easy | No equipment | quadriceps, abductors, adductors | Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, a… |
| High-knee March | seconds | Easy | No equipment | cardio, hip flexors | Knees to hip height, pump your arms. |
| Isometric Chest Squeezeshigh impact | seconds | Easy | No equipment | chest, shoulders, triceps | Push both hands against each other as you contract your chest. |
| Jumping Jackshigh impact | reps | Easy | No equipment | full body, cardio | Light on your feet, arms overhead. |
| Lateral Boundhigh impact | reps | Easy | No equipment | adductors, abductors, calves | Allow your lead leg to do a countermovement inward as you shift your weight to the outsi… |
| Plyo Push-uphigh impact | reps | Easy | No equipment | chest, shoulders, triceps | Your arms should be fully extended with the hands around shoulder width. |
| Quick Leaphigh impact | reps | Easy | No equipment | quadriceps, calves, hamstrings | Begin facing the box standing 1-2 feet from its edge. |
| Shadow Boxing | seconds | Easy | No equipment | shoulders, cardio | Quick jabs and crosses, stay on your toes. |
| Side Standing Long Jumphigh impact | reps | Easy | No equipment | quadriceps, calves, glutes | Leaning to your right, extend through your hips, knees, and ankles to jump into the air. |
| Single-Leg Lateral Hophigh impact | reps | Easy | No equipment | quadriceps, abductors, adductors | To begin, execute a counterjump to hop sideways over the cone. |
| Single-Leg Stride Jumphigh impact | reps | Easy | No equipment | quadriceps, abductors, adductors | Begin by swinging the arms upward as you push through the top leg, jumping upward as hig… |
| Standing Long Jumphigh impact | reps | Easy | No equipment | quadriceps, calves, glutes | Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you … |
| Star Jumphigh impact | reps | Easy | No equipment | quadriceps, calves, glutes | To initiate the move, squat down halfway and explode back up as high as possible. |
| Step Jacks (low impact) | reps | Easy | No equipment | full body, cardio | Step one foot out as your arms go up. |
| Stride Jump Crossoverhigh impact | reps | Easy | No equipment | quadriceps, abductors, adductors | Begin by swinging the arms upward as you push through the top leg, jumping upward as hig… |
| Drop Pushhigh impact | reps | Medium | No equipment | chest, shoulders, triceps | Move to a pushup position between them, supporting yourself by placing your hands on the… |
| High Kneeshigh impact | seconds | Medium | No equipment | cardio | Run in place, knees up high. |
| Inchworms | reps | Medium | No equipment | hamstrings, core, shoulders | Walk your hands out to a plank and back. |
| Jump Rope (imaginary)high impact | seconds | Medium | No equipment | cardio, calves | Small hops, wrists do the work. |
| Skater Hopshigh impact | reps | Medium | No equipment | glutes, cardio | Bound side to side, land on one foot. |
| Squat Thrustshigh impact | reps | Medium | No equipment | full body, cardio | Hands down, jump feet back and in, stand. |
| Burpeeshigh impact | reps | Hard | No equipment | full body, cardio | Squat, kick back, jump up. |
Using this list without NotchFit
The list is useful on its own. A simple routine: pick three easy mobility moves and one easy strength move with no equipment, and do one of them every time you hand a task to your AI agent. Our desk exercises for programmers post walks through fifteen of these in more detail, and micro-workouts while Claude Code works explains why the agent's wait time is a good trigger. NotchFit just automates the timing: the set appears when your AI starts, and the “Claude is done” alert waits until the set ends.
Move while your AI codes.
NotchFit turns the MacBook notch into a workout coach while Claude Code or Codex works. Your “Claude is done” alert waits until your set ends. $20 once, no account.