Exercises by Equipment

Home-scale equipment

Everything here fits in a flat and costs less than a few months of gym membership. Between bodyweight, a band and a pair of dumbbells you can run a complete programme.

ಡಂಬೆಲ್‌ಗಳು68 exercises · The most versatile pair of objects in any gym, and the one piece of kit worth owning at home Kettlebell17 exercises · Offset handle, offset load Resistance band31 exercises · Cheap, light, packable — the single most useful thing an Indian home gym can add for under a thousand rupees Bodyweight121 exercises · No equipment at all Pull-up bar17 exercises · A doorway or wall-mounted bar unlocks the entire vertical pulling family, which is otherwise the hardest thing to train at home Bench49 exercises · Flat, incline or a sturdy chair Medicine ball3 exercises · For throws, slams and rotational power work — the one job a dumbbell cannot do, because you can release it Suspension trainer5 exercises · Two straps and a door anchor Ab wheel2 exercises · A wheel and two handles, and one of the hardest anti-extension exercises in existence for the price of a cheap dinner Box or step10 exercises · A plyo box, a bench, a low wall or a staircase

Gym equipment

Barbell54 exercises · The standard 20 kg bar plus plates Cable machine36 exercises · Constant tension through the whole range and any angle of pull you want Machine42 exercises · Fixed path, supported torso, low skill cost Smith machine8 exercises · A barbell locked to a fixed bar path EZ bar5 exercises · A cambered bar that lets the wrists sit in a half-turned position Dip bars3 exercises · Parallel bars, a dip station or the corner of two stable surfaces Weight plate11 exercises · A plate on its own is a usable load for raises, carries, holds and rotational work when nothing else is free Landmine6 exercises · One end of a barbell in a floor pivot

If you are training at home

70 of the 365 exercises on this site need no equipment whatsoever, and 215 need nothing more than home-scale kit. That is not a consolation prize. The limiting factor in a home programme is rarely the equipment — it is that people add reps instead of adding difficulty, and a set of forty easy squats stops building strength somewhere around rep twelve.

The fix is on every exercise card: harder variations, slower tempo, a pause at the hardest point, and single-limb versions that double the load instantly. The no-equipment plan and the band plan are built entirely around that principle.

Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ಮೂಲಗಳು page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.MUSCLE ROLES ASSIGNED BY JOINT ACTION.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram

Geeta Patel @geetapatelnz Instagram

Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

Home-scale equipment

Gym equipment

If you are training at home

Follow the build

These sites are a free service I run

Exercises by equipment

Home-scale equipment

Gym equipment

If you are training at home

Follow the build

ಭಾರತಕ್ಕಾಗಿ ಉಚಿತ ಆರೋಗ್ಯ & ಫಿಟ್‌ನೆಸ್ ಟೂಲ್‌ಗಳು