Select a Gym Muscle Group

Chest 1

Chest 2

01 · Chest 8 Gym Exercises · 16 Refs

PECTORALIS MAJOR & MINOR

Chest Open →

Upper Clavicular, Mid Sternal & Lower Costal Pectorals

Back 1

Back 2

02 · Back 8 Gym Exercises · 16 Refs

LATS, RHOMBOIDS & TRAPS

Back Open →

Lat Width, Mid-Back Thickness & Posterior Chain

Shoulders 1

Shoulders 2

03 · Shoulders 8 Gym Exercises · 16 Refs

ANTERIOR, LATERAL & REAR DELTS

Shoulders Open →

Overhead Pressing, 3D Lateral Caps & Rear Delts

Biceps 1

Biceps 2

04 · Biceps 8 Gym Exercises · 16 Refs

LONG HEAD, SHORT HEAD & BRACHIALIS

Biceps Open →

Supinated Peak Curls, Incline Stretch & Hammer Curls

Triceps 1

Triceps 2

05 · Triceps 8 Gym Exercises · 16 Refs

LATERAL, LONG & MEDIAL HEADS

Triceps Open →

Rope Pushdowns, Skullcrushers, Overhead & Close-Grip

Legs 1

Legs 2

06 · Legs 8 Gym Exercises · 16 Refs

QUADS, HAMSTRINGS, GLUTES & CALVES

Legs Open →

Squats, Leg Press, RDLs, Lunges & Calf Raises

Core & Abs 1

Core & Abs 2

07 · Core & Abs 8 Gym Exercises · 16 Refs

RECTUS ABDOMINIS & OBLIQUES

Core & Abs Open →

Hanging Raises, Cable Crunches, Rollouts & Planks

🔥 ZeroFat Dedicated Cardio Zone · 20 Total Exercises (40 Reference Images)

Outdoor & Gym Cardio Burn

Includes 12 Outdoor / No-Gym Cardio Exercises you can do in any park, road, stairs, or open space plus 8 Gym Cardio Machine & Conditioning Exercises—each with 2 visual form references.

#1 · 🌳 Outdoor Track / Park

Outdoor Park / Track 100m Sprint

10 × 100m Sprint

Outdoor Park / Track 100m Sprint Ref 1

REF 01 · START

Outdoor Park / Track 100m Sprint Ref 2

REF 02 · PEAK

Step 1 · StartLean slightly forward from ankles and drive off balls of your feet.

Step 2 · PeakPump arms 90° and reach top speed for 100m, then walk back to recover.

#2 · 🌳 Outdoor Stairs

Outdoor Staircase / Bleacher Sprint

8 × 30s Climb

Outdoor Staircase / Bleacher Sprint Ref 1

REF 01 · START

Outdoor Staircase / Bleacher Sprint Ref 2

REF 02 · PEAK

Step 1 · StartStay light on forefoot taking 1–2 stairs per stride with upright chest.

Step 2 · PeakDrive arms and knees rapidly to the top landing, then walk down slowly.

#3 · 🌳 Anywhere Outdoors

High-Knee Running in Place

4 × 45 Seconds

High-Knee Running in Place Ref 1

REF 01 · START

High-Knee Running in Place Ref 2

REF 02 · PEAK

Step 1 · StartStand tall on balls of feet with core braced and hands at hip level.

Step 2 · PeakDrive alternating knees above waist height at sprint cadence.

#4 · 🌳 Park / Backyard

Explosive Star Jumps / Jumping Jacks

4 × 60 Seconds

Explosive Star Jumps / Jumping Jacks Ref 1

REF 01 · START

Explosive Star Jumps / Jumping Jacks Ref 2

REF 02 · PEAK

Step 1 · StartStart in a quarter-squat with feet together and hands near knees.

Step 2 · PeakExplode upward spreading arms and legs wide into an X-shape mid-air.

#5 · 🌳 Grass / Turf

Plyometric Split-Jump Lunges

4 × 20 Jumps

Plyometric Split-Jump Lunges Ref 1

REF 01 · START

Plyometric Split-Jump Lunges Ref 2

REF 02 · PEAK

Step 1 · StartLower into a deep lunge with both knees at 90° and upright torso.

Step 2 · PeakJump vertically and scissor legs mid-air to land softly in opposite lunge.

#6 · 🌳 Park Path / Court

Lateral Ice Skater Bounds

4 × 40 Seconds

Lateral Ice Skater Bounds Ref 1

REF 01 · START

Lateral Ice Skater Bounds Ref 2

REF 02 · PEAK

Step 1 · StartLoad weight onto outside leg in an athletic quarter-squat.

Step 2 · PeakBound laterally 4–5 feet to land softly on the opposite leg, sweeping trailing foot behind.

#7 · 🌳 Grass / Backyard

Bodyweight Explosive Squat Jumps

4 × 15 Reps

Bodyweight Explosive Squat Jumps Ref 1

REF 01 · START

Bodyweight Explosive Squat Jumps Ref 2

REF 02 · PEAK

Step 1 · StartDescend into a parallel squat while swinging arms back to load hips.

Step 2 · PeakTriple-extend ankles, knees, and hips to leap vertically and land softly.

#8 · 🌳 Park Lawn / Turf

Athletic Bear Crawl Shuttle

4 × 30m Shuttle

Athletic Bear Crawl Shuttle Ref 1

REF 01 · START

Athletic Bear Crawl Shuttle Ref 2

REF 02 · PEAK

Step 1 · StartHover knees 2 inches off grass with hands under shoulders and flat back.

Step 2 · PeakCrawl forward moving opposite hand and foot together, then reverse.

#9 · 🌳 Open Field / Track

Standing Long Broad Jumps

4 × 10 Jumps

Standing Long Broad Jumps Ref 1

REF 01 · START

Standing Long Broad Jumps Ref 2

REF 02 · PEAK

Step 1 · StartHinge hips back and reach arms behind torso in an athletic load.

Step 2 · PeakHurl arms forward and jump maximally for horizontal distance, sticking the landing.

#10 · 🌳 Anywhere Outdoors

Shadowboxing HIIT Combinations

5 × 2 Min Rounds

Shadowboxing HIIT Combinations Ref 1

REF 01 · START

Shadowboxing HIIT Combinations Ref 2

REF 02 · PEAK

Step 1 · StartTake a balanced fighting stance on balls of feet with hands guarding chin.

Step 2 · PeakThrow non-stop jab-cross-hook combinations with head movement and footwork.

#11 · 🌳 Sloped Road / Hill

Outdoor Hill / Incline Power Strides

6 × 45s Uphill

Outdoor Hill / Incline Power Strides Ref 1

REF 01 · START

Outdoor Hill / Incline Power Strides Ref 2

REF 02 · PEAK

Step 1 · StartAttack a 5–10% outdoor hill grade with shortened, powerful strides.

Step 2 · PeakDrive knees high against gravity for 45 seconds, then jog down to recover.

#12 · 🌳 Courtyard / Park

Scissor & Tuck-Jump Sprawl

4 × 40 Seconds

Scissor & Tuck-Jump Sprawl Ref 1

REF 01 · START

Scissor & Tuck-Jump Sprawl Ref 2

REF 02 · PEAK

Step 1 · StartSprawl into a rapid plank and snap feet back beneath hips.

Step 2 · PeakExplode straight into a high tuck or scissor jump to maximize calorie burn.