THE FULL DECK · 68 EXERCISES

Exercise Library

Every card in the Muscle Shuffle deck — push days, pull days, leg days, core finishers, and cardio bursts. Filter by muscle group, equipment, or rarity inside the app.

💪Upper Body· 17 exercises

  • Wall Push-Up

    BodyweightBeginnerCommon

    3 Sets · 12 Reps · 60s Rest

    Tip: Step farther back to scale

  • Incline Push-Up

    BodyweightBeginnerCommon

    3 Sets · 12 Reps · 60s Rest

    Tip: Use a lower surface

  • Knee Push-Up

    BodyweightBeginnerCommon

    3 Sets · 10 Reps · 60s Rest

    Tip: Pause at the bottom

  • Band Row

    BodyweightBeginnerCommon

    3 Sets · 15 Reps · 40s Rest

    Tip: Use a heavier band

  • Scapular Squeeze

    BodyweightBeginnerCommon

    3 Sets · 15 Reps · 30s Rest

    Tip: Hold 3 seconds each rep

  • Push-Up

    BodyweightIntermediateRare

    4 Sets · 15 Reps · 60s Rest

    Tip: Clap at the top

  • Pike Push-Up

    BodyweightIntermediateRare

    4 Sets · 10 Reps · 60s Rest

    Tip: Elevate the feet

  • Inverted Row

    BodyweightIntermediateRare

    4 Sets · 10 Reps · 60s Rest

    Tip: Elevate the feet

  • Dips (Bench)

    BodyweightIntermediateRare

    4 Sets · 12 Reps · 60s Rest

    Tip: Extend legs straight out

  • Bent-Over Row

    BodyweightIntermediateRare

    4 Sets · 12 Reps · 60s Rest

    Tip: Pause at the top

  • Pull-Up

    BodyweightAdvancedEpic

    5 Sets · 8 Reps · 90s Rest

    Tip: 2-second pause at the top

  • Archer Push-Up

    BodyweightAdvancedEpic

    4 Sets · 8/side · 75s Rest

    Tip: Widen the stance

  • Handstand Push-Up

    BodyweightAdvancedEpic

    4 Sets · 6 Reps · 90s Rest

    Tip: Slow the descent

  • Chin-Up

    BodyweightAdvancedEpic

    5 Sets · 8 Reps · 90s Rest

    Tip: Add a pause at the top

  • Muscle-Up

    BodyweightAdvancedEpic

    4 Sets · 5 Reps · 120s Rest

    Tip: Pause at the top

  • Upper Body Gauntlet — Apex Form

    BodyweightAdvancedLegendary

    4 Rounds · 60s Rest

    Tip: Strength is built in the dark, shown in the light.

  • Upper Body Superset

    BodyweightAdvancedLegendary

    3–5 Rounds · 45s Rest

    Tip: Brace the core to keep rows clean

🦵Lower Body· 17 exercises

  • Bodyweight Squat

    BodyweightBeginnerCommon

    3 Sets · 15 Reps · 45s Rest

    Tip: Pause 2 seconds at the bottom

  • Glute Bridge

    BodyweightBeginnerCommon

    3 Sets · 15 Reps · 45s Rest

    Tip: Hold 3 seconds at the top

  • Calf Raise

    BodyweightBeginnerCommon

    3 Sets · 20 Reps · 30s Rest

    Tip: Do one leg at a time

  • Reverse Lunge

    BodyweightBeginnerCommon

    3 Sets · 10/leg · 45s Rest

    Tip: Add a knee drive at the top

  • Wall Sit

    BodyweightBeginnerCommon

    3 Sets · 30s Hold · 45s Rest

    Tip: Extend the hold to 45s

  • Bulgarian Split Squat

    BodyweightIntermediateRare

    4 Sets · 10/leg · 60s Rest

    Tip: Pause at the bottom

  • Walking Lunge

    BodyweightIntermediateRare

    3 Sets · 12/leg · 60s Rest

    Tip: Add a knee drive at top

  • Romanian Deadlift

    BodyweightIntermediateRare

    4 Sets · 12 Reps · 60s Rest

    Tip: Slow the lowering phase

  • Goblet Squat

    BodyweightIntermediateRare

    4 Sets · 12 Reps · 60s Rest

    Tip: Pause 2 seconds at bottom

  • Cossack Squat

    BodyweightIntermediateRare

    4 Sets · 10/side · 50s Rest

    Tip: Hold a weight at chest

  • Jump Squat

    BodyweightAdvancedEpic

    5 Sets · 12 Reps · 75s Rest

    Tip: 180° spin each jump

  • Pistol Squat

    BodyweightAdvancedEpic

    4 Sets · 6/leg · 90s Rest

    Tip: Slow the descent

  • Jumping Lunge

    BodyweightAdvancedEpic

    5 Sets · 16 Reps · 60s Rest

    Tip: Add a pause between switches

  • Box Jump

    BodyweightAdvancedEpic

    5 Sets · 12 Reps · 60s Rest

    Tip: Increase the box height

  • Broad Jump

    BodyweightAdvancedEpic

    5 Sets · 10 Reps · 75s Rest

    Tip: Add a backward bound

  • Lower Body Onslaught — Groundquake

    BodyweightAdvancedLegendary

    5 Rounds · 45s Rest

    Tip: Legs forged in fire move mountains.

  • Lower Body Superset

    BodyweightAdvancedLegendary

    3–5 Rounds · 45s Rest

    Tip: Drive through the heel each rep

🟩Core· 17 exercises

  • Crunch

    BodyweightBeginnerCommon

    3 Sets · 15 Reps · 30s Rest

    Tip: Pause at the top

  • Dead Bug

    BodyweightBeginnerCommon

    3 Sets · 10/side · 30s Rest

    Tip: Move slower for more burn

  • Bird Dog

    BodyweightBeginnerCommon

    3 Sets · 10/side · 30s Rest

    Tip: Hold 2 seconds at the top

  • Glute Bridge Hold

    BodyweightBeginnerCommon

    3 Sets · 30s Hold · 30s Rest

    Tip: Extend the hold to 45s

  • Cat Cow

    BodyweightBeginnerCommon

    3 Sets · 12 Reps · 30s Rest

    Tip: Pause at end ranges

  • Plank Hold

    BodyweightIntermediateRare

    4 Sets · 45s Hold · 30s Rest

    Tip: Add shoulder taps

  • Bicycle Crunch

    BodyweightIntermediateRare

    4 Sets · 20 Reps · 30s Rest

    Tip: Slow the pedaling tempo

  • Russian Twist

    BodyweightIntermediateRare

    4 Sets · 20 Reps · 30s Rest

    Tip: Hold a plate for load

  • Leg Raises

    BodyweightIntermediateRare

    4 Sets · 12 Reps · 45s Rest

    Tip: Pause at the bottom

  • Side Plank

    BodyweightIntermediateRare

    4 Sets · 30s/side · 30s Rest

    Tip: Add hip dips

  • V-Up

    BodyweightAdvancedEpic

    5 Sets · 15 Reps · 60s Rest

    Tip: No bend in the knees

  • Hanging Leg Raise

    BodyweightAdvancedEpic

    5 Sets · 10 Reps · 60s Rest

    Tip: Slow the negative to 3 seconds

  • Toes to Bar

    BodyweightAdvancedEpic

    5 Sets · 8 Reps · 75s Rest

    Tip: Strict reps only

  • L-Sit Hold

    BodyweightAdvancedEpic

    5 Sets · 15s Hold · 60s Rest

    Tip: Extend the hold to 20s

  • Hollow Rock

    BodyweightAdvancedEpic

    5 Sets · 20 Reps · 45s Rest

    Tip: Hold each end for a count

  • Core Destroyer — Iron Core

    BodyweightAdvancedLegendary

    4 Rounds · 15s Rest Only

    Tip: The core is the throne. Rule it.

  • Core Superset

    BodyweightAdvancedLegendary

    3–5 Rounds · 30s Rest

    Tip: Keep hips stacked on the side plank

❤️Cardio· 17 exercises

  • Step Jacks

    BodyweightBeginnerCommon

    3 Sets · 30s On · 30s Rest

    Tip: Clap overhead each rep

  • Marching in Place

    BodyweightBeginnerCommon

    3 Sets · 45s On · 30s Rest

    Tip: Lift knees higher to scale up

  • Standing Knee Lifts

    BodyweightBeginnerCommon

    3 Sets · 40s On · 30s Rest

    Tip: Tap knee with opposite hand

  • Boxer Shuffle

    BodyweightBeginnerCommon

    3 Sets · 40s On · 30s Rest

    Tip: Add light jabs

  • Toe Taps

    BodyweightBeginnerCommon

    3 Sets · 30s On · 30s Rest

    Tip: Speed up the tap tempo

  • Jumping Jacks

    BodyweightIntermediateRare

    4 Sets · 40s On · 20s Rest

    Tip: Add a squat on landing

  • High Knees

    BodyweightIntermediateRare

    4 Sets · 30s On · 20s Rest

    Tip: Touch knees to palms each rep

  • Mountain Climber

    BodyweightIntermediateRare

    4 Sets · 30s On · 20s Rest

    Tip: Cross knee to opposite elbow

  • Skaters

    BodyweightIntermediateRare

    4 Sets · 30s On · 25s Rest

    Tip: Tap the floor each landing

  • Butt Kicks

    BodyweightIntermediateRare

    4 Sets · 30s On · 20s Rest

    Tip: Increase your speed

  • Burpee

    BodyweightAdvancedEpic

    5 Sets · 10 Reps · 60s Rest

    Tip: Tuck jump at the top

  • Box Jump Overs

    BodyweightAdvancedEpic

    5 Sets · 12 Reps · 60s Rest

    Tip: Minimize contact time

  • Mountain Climber Sprint

    BodyweightAdvancedEpic

    5 Sets · 30s All-Out · 40s Rest

    Tip: Extend to 40-second sprints

  • Bear Crawl Sprints

    BodyweightAdvancedEpic

    5 Sets · 30s On · 45s Rest

    Tip: Crawl laterally instead

  • Tuck Jump Burpee

    BodyweightAdvancedEpic

    5 Sets · 10 Reps · 75s Rest

    Tip: Chain 10 with no rest

  • Full Body Circuit — Unleashed

    BodyweightAdvancedLegendary

    5 Rounds · No Rest Between

    Tip: Evolution isn't given. It's earned.

  • Cardio Superset

    BodyweightAdvancedLegendary

    3–5 Rounds · 30s Rest

    Tip: Stay light on the balls of your feet

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