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· 16 exercises
Wall Push-Up
BodyweightBeginnerCommon3 Sets · 12 Reps · 60s Rest
Tip: Step farther back to scale
Incline Push-Up
BodyweightBeginnerCommon3 Sets · 12 Reps · 60s Rest
Tip: Use a lower surface
Knee Push-Up
BodyweightBeginnerCommon3 Sets · 10 Reps · 60s Rest
Tip: Pause at the bottom
Band Row
BodyweightBeginnerCommon3 Sets · 15 Reps · 40s Rest
Tip: Use a heavier band
Scapular Squeeze
BodyweightBeginnerCommon3 Sets · 15 Reps · 30s Rest
Tip: Hold 3 seconds each rep
Push-Up
BodyweightIntermediateRare4 Sets · 15 Reps · 60s Rest
Tip: Clap at the top
Pike Push-Up
BodyweightIntermediateRare4 Sets · 10 Reps · 60s Rest
Tip: Elevate the feet
Inverted Row
BodyweightIntermediateRare4 Sets · 10 Reps · 60s Rest
Tip: Elevate the feet
Dips (Bench)
BodyweightIntermediateRare4 Sets · 12 Reps · 60s Rest
Tip: Extend legs straight out
Bent-Over Row
BodyweightIntermediateRare4 Sets · 12 Reps · 60s Rest
Tip: Pause at the top
Pull-Up
BodyweightAdvancedEpic5 Sets · 8 Reps · 90s Rest
Tip: 2-second pause at the top
Archer Push-Up
BodyweightAdvancedEpic4 Sets · 8/side · 75s Rest
Tip: Widen the stance
Handstand Push-Up
BodyweightAdvancedEpic4 Sets · 6 Reps · 90s Rest
Tip: Slow the descent
Chin-Up
BodyweightAdvancedEpic5 Sets · 8 Reps · 90s Rest
Tip: Add a pause at the top
Muscle-Up
BodyweightAdvancedEpic4 Sets · 5 Reps · 120s Rest
Tip: Pause at the top
Upper Body Superset
BodyweightAdvancedLegendary3–5 Rounds · 45s Rest
Tip: Brace the core to keep rows clean
🦵Lower Body· 16 exercises
Bodyweight Squat
BodyweightBeginnerCommon3 Sets · 15 Reps · 45s Rest
Tip: Pause 2 seconds at the bottom
Glute Bridge
BodyweightBeginnerCommon3 Sets · 15 Reps · 45s Rest
Tip: Hold 3 seconds at the top
Calf Raise
BodyweightBeginnerCommon3 Sets · 20 Reps · 30s Rest
Tip: Do one leg at a time
Reverse Lunge
BodyweightBeginnerCommon3 Sets · 10/leg · 45s Rest
Tip: Add a knee drive at the top
Wall Sit
BodyweightBeginnerCommon3 Sets · 30s Hold · 45s Rest
Tip: Extend the hold to 45s
Bulgarian Split Squat
BodyweightIntermediateRare4 Sets · 10/leg · 60s Rest
Tip: Pause at the bottom
Walking Lunge
BodyweightIntermediateRare3 Sets · 12/leg · 60s Rest
Tip: Add a knee drive at top
Romanian Deadlift
BodyweightIntermediateRare4 Sets · 12 Reps · 60s Rest
Tip: Slow the lowering phase
Goblet Squat
BodyweightIntermediateRare4 Sets · 12 Reps · 60s Rest
Tip: Pause 2 seconds at bottom
Cossack Squat
BodyweightIntermediateRare4 Sets · 10/side · 50s Rest
Tip: Hold a weight at chest
Jump Squat
BodyweightAdvancedEpic5 Sets · 12 Reps · 75s Rest
Tip: 180° spin each jump
Pistol Squat
BodyweightAdvancedEpic4 Sets · 6/leg · 90s Rest
Tip: Slow the descent
Jumping Lunge
BodyweightAdvancedEpic5 Sets · 16 Reps · 60s Rest
Tip: Add a pause between switches
Box Jump
BodyweightAdvancedEpic5 Sets · 12 Reps · 60s Rest
Tip: Increase the box height
Broad Jump
BodyweightAdvancedEpic5 Sets · 10 Reps · 75s Rest
Tip: Add a backward bound
Lower Body Superset
BodyweightAdvancedLegendary3–5 Rounds · 45s Rest
Tip: Drive through the heel each rep
🟩Core· 16 exercises
Crunch
BodyweightBeginnerCommon3 Sets · 15 Reps · 30s Rest
Tip: Pause at the top
Dead Bug
BodyweightBeginnerCommon3 Sets · 10/side · 30s Rest
Tip: Move slower for more burn
Bird Dog
BodyweightBeginnerCommon3 Sets · 10/side · 30s Rest
Tip: Hold 2 seconds at the top
Glute Bridge Hold
BodyweightBeginnerCommon3 Sets · 30s Hold · 30s Rest
Tip: Extend the hold to 45s
Cat Cow
BodyweightBeginnerCommon3 Sets · 12 Reps · 30s Rest
Tip: Pause at end ranges
Plank Hold
BodyweightIntermediateRare4 Sets · 45s Hold · 30s Rest
Tip: Add shoulder taps
Bicycle Crunch
BodyweightIntermediateRare4 Sets · 20 Reps · 30s Rest
Tip: Slow the pedaling tempo
Russian Twist
BodyweightIntermediateRare4 Sets · 20 Reps · 30s Rest
Tip: Hold a plate for load
Leg Raises
BodyweightIntermediateRare4 Sets · 12 Reps · 45s Rest
Tip: Pause at the bottom
Side Plank
BodyweightIntermediateRare4 Sets · 30s/side · 30s Rest
Tip: Add hip dips
V-Up
BodyweightAdvancedEpic5 Sets · 15 Reps · 60s Rest
Tip: No bend in the knees
Hanging Leg Raise
BodyweightAdvancedEpic5 Sets · 10 Reps · 60s Rest
Tip: Slow the negative to 3 seconds
Toes to Bar
BodyweightAdvancedEpic5 Sets · 8 Reps · 75s Rest
Tip: Strict reps only
L-Sit Hold
BodyweightAdvancedEpic5 Sets · 15s Hold · 60s Rest
Tip: Extend the hold to 20s
Hollow Rock
BodyweightAdvancedEpic5 Sets · 20 Reps · 45s Rest
Tip: Hold each end for a count
Core Superset
BodyweightAdvancedLegendary3–5 Rounds · 30s Rest
Tip: Keep hips stacked on the side plank
❤️Cardio· 16 exercises
Step Jacks
BodyweightBeginnerCommon3 Sets · 30s On · 30s Rest
Tip: Clap overhead each rep
Marching in Place
BodyweightBeginnerCommon3 Sets · 45s On · 30s Rest
Tip: Lift knees higher to scale up
Standing Knee Lifts
BodyweightBeginnerCommon3 Sets · 40s On · 30s Rest
Tip: Tap knee with opposite hand
Boxer Shuffle
BodyweightBeginnerCommon3 Sets · 40s On · 30s Rest
Tip: Add light jabs
Toe Taps
BodyweightBeginnerCommon3 Sets · 30s On · 30s Rest
Tip: Speed up the tap tempo
Jumping Jacks
BodyweightIntermediateRare4 Sets · 40s On · 20s Rest
Tip: Add a squat on landing
High Knees
BodyweightIntermediateRare4 Sets · 30s On · 20s Rest
Tip: Touch knees to palms each rep
Mountain Climber
BodyweightIntermediateRare4 Sets · 30s On · 20s Rest
Tip: Cross knee to opposite elbow
Skaters
BodyweightIntermediateRare4 Sets · 30s On · 25s Rest
Tip: Tap the floor each landing
Butt Kicks
BodyweightIntermediateRare4 Sets · 30s On · 20s Rest
Tip: Increase your speed
Burpee
BodyweightAdvancedEpic5 Sets · 10 Reps · 60s Rest
Tip: Tuck jump at the top
Box Jump Overs
BodyweightAdvancedEpic5 Sets · 12 Reps · 60s Rest
Tip: Minimize contact time
Mountain Climber Sprint
BodyweightAdvancedEpic5 Sets · 30s All-Out · 40s Rest
Tip: Extend to 40-second sprints
Bear Crawl Sprints
BodyweightAdvancedEpic5 Sets · 30s On · 45s Rest
Tip: Crawl laterally instead
Tuck Jump Burpee
BodyweightAdvancedEpic5 Sets · 10 Reps · 75s Rest
Tip: Chain 10 with no rest
Cardio Superset
BodyweightAdvancedLegendary3–5 Rounds · 30s Rest
Tip: Stay light on the balls of your feet
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