Manish Kumar 
Beginner Workout Plan Build confidence and strength with our personalized workout planner designed specifically for beginners. Get a tailored program that matches your fitness level, goals, and available equipment. Create Your Beginner Plan Your Current Fitness Level: Select your levelComplete Beginner (Never exercised)Beginner (Some exercise experience)Novice (Exercising inconsistently) Workout Duration (minutes): 15 minutes (Quick)20 minutes … Read more
When starting with leg training, terms like “Bulgarian split squat” and “Reverse lunges” might seem a bit daunting. As a beginner, you might not be familiar with the many leg exercises available. And trying new workouts or understanding different routines can be challenging if you don’t know the names of the exercises. But there’s no … Read more
Working on your abdominal muscles is important if you want a strong, toned core. When starting with ab training, terms like “V-ups” and “pall-of-press” can get slightly overwhelming. As a beginner, you might not be familiar with the many ab exercises available. And trying new workouts or understanding different routines can be challenging if you … Read more
When starting shoulder training, terms like “Landmine Press” and “Dumbbell Clean and Press” can seem a bit overwhelming. As a beginner, you might not be familiar with the many shoulder exercises available. It can be hard to try new workouts or understand the different routines if you don’t know the exercises’ names. But there’s no … Read more
Spiderman push-ups are dynamic, full-body exercises that combine the strength-building benefits of traditional push-ups with core engagement and hip mobility. The exercise is named after the superhero Spider-Man’s wall-crawling movements. This intense exercise targets your chest and triceps and engages your core, shoulders, hip flexors, and other lower body stabilizing muscles. When performed in a circuit or high-rep format, … Read more
During my 10+ years fitness journey, I tested many quad exercises, analysed the research, and worked with many. The truth is that most people waste time on ineffective movements while ignoring the exercises that actually build impressive quads. In this guide, I share the 20 quad exercises that consistently outperform everything else for strength and … Read more
The wide-grip barbell bench press is a variation of the traditional flat barbell bench press that is used to develop the chest, triceps, and shoulders. As the name suggests, the key difference lies in the hand placement on the bar—your hands are positioned significantly wider than shoulder-width apart. With a wider grip, the angle between … Read more
The Plate Upright Row is a vertical pulling exercise where you lift a weight plate from your thighs up toward your chin. It primarily targets the lateral delts and upper trapezius, with secondary activation in the biceps and forearms. The primary actions are shoulder abduction (lifting the arm away from the midline) that trains lateral delts, and … Read more
The cable shrug is an isolation trap exercise that mainly trains the upper trapezius muscles. It is a frontal plane movement that involves scapular elevation (raising the shoulder girdle directly toward the ears). In contrast to conventional dumbbell or barbell shrugs, the cable variation offers a consistent tension and a strong trap stimulus that can break … Read more