KALORIQ
THE LIBRARY

EVERY EXERCISE,AND HOW TO DO IT.

All 252 movements in Kaloriq, grouped by what they train. Each one lists the kit it needs, where you can do it, and carries form notes inside the app.

No card. No ads.
252
Exercises in the library
251
With step-by-step form notes
125
You can do at home or outdoors
8
Muscle groups, cardio included
Equipment
Where

All 255 exercises

Chest38

Barbell Bench Press demonstration
Barbell Bench Press
BarbellGym only
4 step form notes
Incline Barbell Press demonstration
Incline Barbell Press
BarbellGym only
4 step form notes
Decline Bench Press demonstration
Decline Bench Press
BarbellGym only
4 step form notes
Dumbbell Bench Press demonstration
Dumbbell Bench Press
BarbellGym only
4 step form notes
Incline Dumbbell Press demonstration
Incline Dumbbell Press
DumbbellHome
4 step form notes
Machine Chest Press demonstration
Machine Chest Press
MachineGym only
4 step form notes
Cable Chest Fly demonstration
Cable Chest Fly
MachineGym only
4 step form notes
Pec Deck Machine demonstration
Pec Deck Machine
MachineGym only
4 step form notes
Cable Crossover demonstration
Cable Crossover
MachineGym only
4 step form notes
Dumbbell Fly demonstration
Dumbbell Fly
DumbbellHome
4 step form notes
Incline Cable Fly demonstration
Incline Cable Fly
MachineGym only
4 step form notes
Push-ups demonstration
Push-ups
BodyweightAnywhere
4 step form notes
Wide Push-ups demonstration
Wide Push-ups
BodyweightAnywhere
4 step form notes
Dips demonstration
Dips
Pull-up barOutdoors
3 step form notes
Diamond Push-ups demonstration
Diamond Push-ups
BodyweightAnywhere
4 step form notes
Archer Push-ups
BodyweightAnywhere
4 step form notes
Decline Push-ups demonstration
Decline Push-ups
Bench or chairAnywhere
4 step form notes
Smith Machine Bench Press demonstration
Smith Machine Bench Press
MachineGym only
4 step form notes
Floor Press demonstration
Floor Press
BarbellGym only
3 step form notes
Dumbbell Floor Press demonstration
Dumbbell Floor Press
DumbbellHome
3 step form notes
Incline Machine Press demonstration
Incline Machine Press
MachineGym only
4 step form notes
Decline Dumbbell Press demonstration
Decline Dumbbell Press
DumbbellHome
4 step form notes
Landmine Press
BarbellGym only
4 step form notes
Dumbbell Squeeze Press demonstration
Dumbbell Squeeze Press
DumbbellHome
4 step form notes
Plate-Loaded Chest Press demonstration
Plate-Loaded Chest Press
MachineGym only
4 step form notes
Reverse-Grip Bench Press demonstration
Reverse-Grip Bench Press
BarbellGym only
4 step form notes
Low-to-High Cable Fly demonstration
Low-to-High Cable Fly
MachineGym only
4 step form notes
High-to-Low Cable Fly demonstration
High-to-Low Cable Fly
MachineGym only
4 step form notes
Decline Cable Fly demonstration
Decline Cable Fly
MachineGym only
4 step form notes
Dumbbell Pullover demonstration
Dumbbell Pullover
DumbbellHome
4 step form notes
Svend Press demonstration
Svend Press
BarbellGym only
4 step form notes
Single-Arm Cable Fly demonstration
Single-Arm Cable Fly
MachineGym only
4 step form notes
Incline Push-ups demonstration
Incline Push-ups
Bench or chairAnywhere
3 step form notes
Knee Push-ups demonstration
Knee Push-ups
BodyweightAnywhere
4 step form notes
Ring Push-ups demonstration
Ring Push-ups
BodyweightAnywhere
4 step form notes
Pseudo Planche Push-ups demonstration
Pseudo Planche Push-ups
BodyweightAnywhere
4 step form notes
Clap Push-ups demonstration
Clap Push-ups
BodyweightAnywhere
4 step form notes
Ring Dips demonstration
Ring Dips
Pull-up barOutdoors
3 step form notes

Back41

Deadlift demonstration
Deadlift
BarbellGym only
4 step form notes
Barbell Row demonstration
Barbell Row
BarbellGym only
3 step form notes
Pendlay Row demonstration
Pendlay Row
BarbellGym only
3 step form notes
T-Bar Row demonstration
T-Bar Row
BarbellGym only
4 step form notes
Lat Pulldown demonstration
Lat Pulldown
MachineGym only
4 step form notes
Seated Cable Row demonstration
Seated Cable Row
MachineGym only
4 step form notes
Single-Arm DB Row demonstration
Single-Arm DB Row
DumbbellHome
4 step form notes
Straight-Arm Pulldown demonstration
Straight-Arm Pulldown
MachineGym only
4 step form notes
Cable Pullover demonstration
Cable Pullover
MachineGym only
4 step form notes
Reverse Pec Deck demonstration
Reverse Pec Deck
MachineGym only
4 step form notes
Shrugs demonstration
Shrugs
BarbellGym only
3 step form notes
Pull-ups demonstration
Pull-ups
Pull-up barOutdoors
4 step form notes
Wide-Grip Pull-ups demonstration
Wide-Grip Pull-ups
Pull-up barOutdoors
4 step form notes
Chin-ups demonstration
Chin-ups
Pull-up barOutdoors
4 step form notes
Inverted Rows demonstration
Inverted Rows
Pull-up barOutdoors
4 step form notes
Australian Pull-ups demonstration
Australian Pull-ups
Pull-up barOutdoors
4 step form notes
Trap Bar Deadlift demonstration
Trap Bar Deadlift
BarbellGym only
4 step form notes
Sumo Deadlift demonstration
Sumo Deadlift
BarbellGym only
4 step form notes
Snatch-Grip Deadlift demonstration
Snatch-Grip Deadlift
BarbellGym only
3 step form notes
Rack Pull demonstration
Rack Pull
BarbellGym only
3 step form notes
Chest-Supported Row demonstration
Chest-Supported Row
MachineGym only
4 step form notes
Seal Row demonstration
Seal Row
MachineGym only
4 step form notes
Meadows Row demonstration
Meadows Row
BarbellGym only
4 step form notes
Machine Row demonstration
Machine Row
MachineGym only
4 step form notes
Smith Machine Row demonstration
Smith Machine Row
MachineGym only
4 step form notes
Kroc Row demonstration
Kroc Row
DumbbellHome
4 step form notes
Reverse-Grip Barbell Row demonstration
Reverse-Grip Barbell Row
BarbellGym only
4 step form notes
Wide-Grip Lat Pulldown demonstration
Wide-Grip Lat Pulldown
MachineGym only
4 step form notes
Close-Grip Lat Pulldown demonstration
Close-Grip Lat Pulldown
MachineGym only
4 step form notes
Neutral-Grip Lat Pulldown demonstration
Neutral-Grip Lat Pulldown
MachineGym only
4 step form notes
Single-Arm Lat Pulldown demonstration
Single-Arm Lat Pulldown
MachineGym only
4 step form notes
Assisted Pull-up Machine demonstration
Assisted Pull-up Machine
MachineGym only
4 step form notes
Dumbbell Shrug demonstration
Dumbbell Shrug
DumbbellHome
3 step form notes
Back Extension demonstration
Back Extension
Bench or chairAnywhere
4 step form notes
Cable Face-Away Pullover
MachineGym only
4 step form notes
Neutral-Grip Pull-ups demonstration
Neutral-Grip Pull-ups
Pull-up barOutdoors
4 step form notes
Archer Pull-ups demonstration
Archer Pull-ups
Pull-up barOutdoors
4 step form notes
Commando Pull-ups demonstration
Commando Pull-ups
Pull-up barOutdoors
4 step form notes
Scapular Pull-ups demonstration
Scapular Pull-ups
Pull-up barOutdoors
3 step form notes
Towel Pull-ups demonstration
Towel Pull-ups
Pull-up barOutdoors
4 step form notes
Dead Hang
Pull-up barOutdoorsTimed
4 step form notes

Shoulders30

Overhead Barbell Press demonstration
Overhead Barbell Press
BarbellGym only
4 step form notes
Seated DB Press demonstration
Seated DB Press
DumbbellHome
4 step form notes
Arnold Press demonstration
Arnold Press
DumbbellHome
4 step form notes
Push Press demonstration
Push Press
BarbellGym only
Machine Shoulder Press demonstration
Machine Shoulder Press
MachineGym only
3 step form notes
Lateral Raise demonstration
Lateral Raise
DumbbellHome
3 step form notes
Cable Lateral Raise demonstration
Cable Lateral Raise
MachineGym only
4 step form notes
Front Raise demonstration
Front Raise
DumbbellHome
4 step form notes
Rear Delt Fly demonstration
Rear Delt Fly
DumbbellHome
4 step form notes
Face Pull demonstration
Face Pull
MachineGym only
1 step form notes
Upright Row demonstration
Upright Row
BarbellGym only
3 step form notes
Pike Push-ups
BodyweightAnywhere
4 step form notes
Handstand Push-ups demonstration
Handstand Push-ups
BodyweightAnywhere
4 step form notes
Wall Handstand Hold
BodyweightAnywhereTimed
4 step form notes
Seated Barbell Press demonstration
Seated Barbell Press
BarbellGym only
4 step form notes
Behind-the-Neck Press demonstration
Behind-the-Neck Press
BarbellGym only
3 step form notes
Z-Press demonstration
Z-Press
BarbellGym only
4 step form notes
Landmine Shoulder Press
BarbellGym only
4 step form notes
Single-Arm Dumbbell Press demonstration
Single-Arm Dumbbell Press
DumbbellHome
4 step form notes
Viking Press
BarbellGym only
4 step form notes
Machine Lateral Raise demonstration
Machine Lateral Raise
MachineGym only
3 step form notes
Leaning Cable Lateral Raise demonstration
Leaning Cable Lateral Raise
MachineGym only
4 step form notes
Plate Front Raise demonstration
Plate Front Raise
BarbellGym only
3 step form notes
Cable Front Raise demonstration
Cable Front Raise
MachineGym only
4 step form notes
Bent-Over Cable Fly demonstration
Bent-Over Cable Fly
MachineGym only
4 step form notes
Reverse Cable Fly demonstration
Reverse Cable Fly
MachineGym only
4 step form notes
Cuban Press demonstration
Cuban Press
DumbbellHome
4 step form notes
Cable Y-Raise
MachineGym only
4 step form notes
Wall Walks
BodyweightAnywhere
4 step form notes
Elevated Pike Push-ups
Bench or chairAnywhere
4 step form notes

Legs45

Back Squat demonstration
Back Squat
BarbellGym only
4 step form notes
Front Squat demonstration
Front Squat
BarbellGym only
4 step form notes
Leg Press demonstration
Leg Press
MachineGym only
4 step form notes
Romanian Deadlift demonstration
Romanian Deadlift
BarbellGym only
4 step form notes
Hack Squat demonstration
Hack Squat
MachineGym only
4 step form notes
Bulgarian Split Squat demonstration
Bulgarian Split Squat
Bench or chairAnywhere
4 step form notes
Walking Lunges demonstration
Walking Lunges
BodyweightAnywhere
4 step form notes
Leg Extension demonstration
Leg Extension
MachineGym only
3 step form notes
Lying Leg Curl demonstration
Lying Leg Curl
MachineGym only
4 step form notes
Seated Calf Raise demonstration
Seated Calf Raise
MachineGym only
4 step form notes
Standing Calf Raise demonstration
Standing Calf Raise
BodyweightAnywhere
4 step form notes
Hip Thrust demonstration
Hip Thrust
BarbellGym only
3 step form notes
Bodyweight Squats demonstration
Bodyweight Squats
BodyweightAnywhere
3 step form notes
Jump Squats demonstration
Jump Squats
BodyweightAnywhere
4 step form notes
Lunges demonstration
Lunges
BodyweightAnywhere
4 step form notes
Pistol Squats demonstration
Pistol Squats
BodyweightAnywhere
4 step form notes
Calf Raises demonstration
Calf Raises
BodyweightAnywhere
4 step form notes
Glute Bridge demonstration
Glute Bridge
BodyweightAnywhere
3 step form notes
Smith Machine Squat demonstration
Smith Machine Squat
MachineGym only
4 step form notes
Goblet Squat demonstration
Goblet Squat
DumbbellHome
3 step form notes
Box Squat demonstration
Box Squat
BarbellGym only
4 step form notes
Belt Squat
MachineGym only
4 step form notes
Zercher Squat demonstration
Zercher Squat
BarbellGym only
4 step form notes
Reverse Lunge demonstration
Reverse Lunge
BodyweightAnywhere
3 step form notes
Weighted Step-Up demonstration
Weighted Step-Up
Bench or chairAnywhere
3 step form notes
Stiff-Leg Deadlift demonstration
Stiff-Leg Deadlift
BarbellGym only
4 step form notes
Single-Leg Romanian Deadlift demonstration
Single-Leg Romanian Deadlift
DumbbellHome
3 step form notes
Good Morning demonstration
Good Morning
BarbellGym only
3 step form notes
Kettlebell Swing demonstration
Kettlebell Swing
KettlebellHome
Landmine Squat
BarbellGym only
4 step form notes
Seated Leg Curl demonstration
Seated Leg Curl
MachineGym only
4 step form notes
Sissy Squat demonstration
Sissy Squat
BodyweightAnywhere
3 step form notes
Nordic Curl demonstration
Nordic Curl
BodyweightAnywhere
4 step form notes
Glute Kickback demonstration
Glute Kickback
BodyweightAnywhere
4 step form notes
Hip Abduction Machine demonstration
Hip Abduction Machine
MachineGym only
3 step form notes
Hip Adduction Machine demonstration
Hip Adduction Machine
MachineGym only
4 step form notes
Donkey Calf Raise demonstration
Donkey Calf Raise
MachineGym only
4 step form notes
Leg Press Calf Raise demonstration
Leg Press Calf Raise
MachineGym only
4 step form notes
Smith Machine Calf Raise demonstration
Smith Machine Calf Raise
MachineGym only
4 step form notes
Single-Leg Leg Extension demonstration
Single-Leg Leg Extension
MachineGym only
3 step form notes
Wall Sit
BodyweightAnywhereTimed
4 step form notes
Split Squat demonstration
Split Squat
BodyweightAnywhere
2 step form notes
Shrimp Squat
BodyweightAnywhere
4 step form notes
Broad Jump
BodyweightAnywhere
4 step form notes
Single-Leg Glute Bridge demonstration
Single-Leg Glute Bridge
BodyweightAnywhere
4 step form notes

Biceps22

Barbell Curl demonstration
Barbell Curl
BarbellGym only
4 step form notes
EZ-Bar Curl demonstration
EZ-Bar Curl
BarbellGym only
4 step form notes
Dumbbell Curl demonstration
Dumbbell Curl
DumbbellHome
3 step form notes
Hammer Curl demonstration
Hammer Curl
DumbbellHome
4 step form notes
Preacher Curl demonstration
Preacher Curl
BarbellGym only
4 step form notes
Incline DB Curl demonstration
Incline DB Curl
DumbbellHome
3 step form notes
Concentration Curl demonstration
Concentration Curl
DumbbellHome
4 step form notes
Cable Curl demonstration
Cable Curl
MachineGym only
3 step form notes
Spider Curl demonstration
Spider Curl
DumbbellHome
4 step form notes
Chin-ups demonstration
Chin-ups
Pull-up barOutdoors
4 step form notes
Close-Grip Chin-ups demonstration
Close-Grip Chin-ups
Pull-up barOutdoors
4 step form notes
Inverted Curls
BodyweightAnywhere
4 step form notes
Reverse Curl demonstration
Reverse Curl
BarbellGym only
3 step form notes
Drag Curl demonstration
Drag Curl
BarbellGym only
3 step form notes
Zottman Curl demonstration
Zottman Curl
DumbbellHome
4 step form notes
Rope Hammer Curl demonstration
Rope Hammer Curl
MachineGym only
4 step form notes
Machine Preacher Curl demonstration
Machine Preacher Curl
MachineGym only
4 step form notes
Bayesian Cable Curl demonstration
Bayesian Cable Curl
MachineGym only
3 step form notes
Cross-Body Hammer Curl demonstration
Cross-Body Hammer Curl
DumbbellHome
4 step form notes
Wide-Grip Barbell Curl demonstration
Wide-Grip Barbell Curl
BarbellGym only
4 step form notes
One-Arm Cable Curl demonstration
One-Arm Cable Curl
MachineGym only
4 step form notes
Seated Dumbbell Curl demonstration
Seated Dumbbell Curl
DumbbellHome
4 step form notes

Triceps23

Close Grip Bench demonstration
Close Grip Bench
BarbellGym only
4 step form notes
Weighted Dips demonstration
Weighted Dips
Pull-up barOutdoors
3 step form notes
Skull Crushers demonstration
Skull Crushers
BarbellGym only
3 step form notes
Tricep Pushdown demonstration
Tricep Pushdown
MachineGym only
4 step form notes
Rope Pushdown demonstration
Rope Pushdown
MachineGym only
4 step form notes
Overhead Extension demonstration
Overhead Extension
DumbbellHome
4 step form notes
Cable Kickback demonstration
Cable Kickback
MachineGym only
3 step form notes
Dumbbell Kickback demonstration
Dumbbell Kickback
DumbbellHome
3 step form notes
Bench Dips demonstration
Bench Dips
Bench or chairAnywhere
3 step form notes
Parallel Bar Dips demonstration
Parallel Bar Dips
Pull-up barOutdoors
3 step form notes
Diamond Push-ups demonstration
Diamond Push-ups
BodyweightAnywhere
4 step form notes
Bodyweight Skull Crusher
BodyweightAnywhere
4 step form notes
JM Press demonstration
JM Press
BarbellGym only
4 step form notes
Assisted Dip Machine demonstration
Assisted Dip Machine
MachineGym only
4 step form notes
Close-Grip Smith Machine Press demonstration
Close-Grip Smith Machine Press
MachineGym only
4 step form notes
Tate Press demonstration
Tate Press
DumbbellHome
4 step form notes
Overhead Cable Extension demonstration
Overhead Cable Extension
MachineGym only
4 step form notes
Single-Arm Overhead DB Extension demonstration
Single-Arm Overhead DB Extension
DumbbellHome
4 step form notes
V-Bar Pushdown demonstration
V-Bar Pushdown
MachineGym only
4 step form notes
Reverse-Grip Pushdown demonstration
Reverse-Grip Pushdown
MachineGym only
4 step form notes
Machine Tricep Extension demonstration
Machine Tricep Extension
MachineGym only
4 step form notes
Lying Dumbbell Extension demonstration
Lying Dumbbell Extension
DumbbellHome
2 step form notes
Single-Arm Cable Pushdown demonstration
Single-Arm Cable Pushdown
MachineGym only
4 step form notes

Core31

Hanging Leg Raise demonstration
Hanging Leg Raise
Pull-up barOutdoors
3 step form notes
Ab Wheel Rollout demonstration
Ab Wheel Rollout
BodyweightAnywhere
4 step form notes
Cable Crunch demonstration
Cable Crunch
MachineGym only
4 step form notes
Decline Sit-up demonstration
Decline Sit-up
Bench or chairAnywhere
4 step form notes
Cable Woodchopper demonstration
Cable Woodchopper
MachineGym only
4 step form notes
Captain’s Chair Raise demonstration
Captain’s Chair Raise
MachineGym only
3 step form notes
Plank demonstration
Plank
BodyweightAnywhereTimed
2 step form notes
Side Plank demonstration
Side Plank
BodyweightAnywhereTimed
Crunches demonstration
Crunches
BodyweightAnywhere
4 step form notes
Bicycle Crunch demonstration
Bicycle Crunch
BodyweightAnywhere
4 step form notes
Russian Twist demonstration
Russian Twist
BodyweightAnywhere
4 step form notes
Leg Raise demonstration
Leg Raise
BodyweightAnywhere
4 step form notes
Mountain Climbers demonstration
Mountain Climbers
BodyweightAnywhereTimed
2 step form notes
Hollow Body Hold
BodyweightAnywhereTimed
4 step form notes
Dumbbell Side Bend demonstration
Dumbbell Side Bend
DumbbellHome
3 step form notes
Cable Side Bend demonstration
Cable Side Bend
MachineGym only
4 step form notes
Machine Crunch demonstration
Machine Crunch
MachineGym only
4 step form notes
Weighted Sit-up demonstration
Weighted Sit-up
Bench or chairAnywhere
3 step form notes
Hanging Knee Raise demonstration
Hanging Knee Raise
Pull-up barOutdoors
3 step form notes
Toes-to-Bar demonstration
Toes-to-Bar
BodyweightAnywhere
3 step form notes
Dragon Flag
BodyweightAnywhere
4 step form notes
V-Up demonstration
V-Up
BodyweightAnywhere
3 step form notes
Flutter Kicks demonstration
Flutter Kicks
BodyweightAnywhereTimed
4 step form notes
Dead Bug demonstration
Dead Bug
BodyweightAnywhere
4 step form notes
Pallof Press demonstration
Pallof Press
BodyweightAnywhere
4 step form notes
Reverse Crunch demonstration
Reverse Crunch
BodyweightAnywhere
4 step form notes
Weighted Plank demonstration
Weighted Plank
BodyweightAnywhereTimed
2 step form notes
L-Sit Hold
BodyweightAnywhereTimed
4 step form notes
Sit-ups demonstration
Sit-ups
BodyweightAnywhere
4 step form notes
Copenhagen Plank
BodyweightAnywhereTimed
4 step form notes
Bird Dog
BodyweightAnywhere
4 step form notes

Cardio25

Treadmill Run demonstration
Treadmill Run
MachineGym only
2 step form notes
Incline Treadmill Walk demonstration
Incline Treadmill Walk
MachineGym only
2 step form notes
Stationary Bike demonstration
Stationary Bike
MachineGym only
2 step form notes
Rowing Machine demonstration
Rowing Machine
MachineGym only
3 step form notes
Stair Climber demonstration
Stair Climber
MachineGym only
3 step form notes
Elliptical demonstration
Elliptical
MachineGym only
2 step form notes
Jump Rope demonstration
Jump Rope
BodyweightAnywhere
2 step form notes
Burpees
BodyweightAnywhere
4 step form notes
Box Jumps demonstration
Box Jumps
Bench or chairAnywhere
4 step form notes
Mountain Climbers demonstration
Mountain Climbers
BodyweightAnywhereTimed
2 step form notes
High Knees
BodyweightAnywhereTimed
4 step form notes
Sprint Intervals demonstration
Sprint Intervals
BodyweightAnywhere
4 step form notes
Assault Bike demonstration
Assault Bike
MachineGym only
2 step form notes
Ski Erg
MachineGym only
4 step form notes
Sled Push
MachineGym only
4 step form notes
Sled Drag
MachineGym only
4 step form notes
Farmer's Walk
DumbbellHome
Battle Ropes
MachineGym only
4 step form notes
Shadow Boxing
BodyweightAnywhere
4 step form notes
Running (Outdoor) demonstration
Running (Outdoor)
BodyweightAnywhere
2 step form notes
Cycling (Outdoor) demonstration
Cycling (Outdoor)
BodyweightAnywhere
1 step form notes
Walking demonstration
Walking
BodyweightAnywhere
2 step form notes
Swimming
BodyweightAnywhere
4 step form notes
Jumping Jacks
BodyweightAnywhereTimed
4 step form notes
Bear Crawl
BodyweightAnywhereTimed
4 step form notes

START WITH THIS WEEK.

Four questions about your week and your kitchen, and you have a plan and a target. About two minutes.

No card. No ads.