Exercise library: how to do 91 exercises properly
Updated 10 September 2026
Every exercise in the Top 1% Fit programme, with the form cues that matter, the mistakes people actually make, and a note on how to programme each one. Written for gym, dumbbell-only and bodyweight training — pick the muscle group you are training.
Chest exercises
11 movements · 3 gym · 3 dumbbell · 5 bodyweight
Eleven chest exercises with form cues, common mistakes and swaps
Back exercises
15 movements · 5 gym · 3 dumbbell · 7 bodyweight
Fifteen back exercises for the gym, dumbbells or bodyweight
Shoulder exercises
8 movements · 2 gym · 3 dumbbell · 3 bodyweight
Eight shoulder exercises with form cues, common mistakes and set ranges
Arm exercises
12 movements · 3 gym · 5 dumbbell · 4 bodyweight
Twelve arm exercises for biceps, triceps and forearms
Leg exercises
15 movements · 5 gym · 4 dumbbell · 6 bodyweight
Fifteen leg exercises for a full gym, dumbbells at home, or no equipment
Glute & hamstring exercises
11 movements · 4 gym · 2 dumbbell · 5 bodyweight
Eleven glute and hamstring exercises for the gym, dumbbells or bodyweight
Core exercises
8 movements · 2 gym · 0 dumbbell · 6 bodyweight
Eight core exercises for the gym, home or no equipment at all
Cardio exercises
6 movements · 2 gym · 0 dumbbell · 4 bodyweight
Six cardio exercises for gym, home and outdoors
Mobility exercises
5 movements · 0 gym · 0 dumbbell · 5 bodyweight
Five mobility drills and stretches for the spine, hips, hamstrings and shoulders
How the library is put together
Every entry names the equipment it needs, the muscles it trains, five or six cues in the order you actually perform the movement, the three mistakes that come up most, and a short note on where it fits in a programme. Where a movement needs a gym, the entry lists dumbbell or bodyweight alternatives that train the same pattern, so a plan built at home is never a worse plan — only a different one.
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