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General Health Exercises

The basics, done consistently.

You don't need a program — you need a habit. These are the highest-return, lowest-friction exercises anyone can do most days for lifelong health.

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Guided workouts

5 sessions

Full body

Beginner Starter

25 minBeginner5 exercises

Needs BodyweightNeeds Resistance BandsNeeds Dumbbells

brisk walkingbodyweight squatpush upplankglute bridge

Movement

Daily Move

20 minBeginner4 exercises

Needs BodyweightNeeds Resistance BandsNeeds Dumbbells

daily walkcat cowdead bugbird dog

Full core

Bodyweight Core Circuit

20 minBeginner7 exercises

Needs Bodyweight

forearm plankside plankdead bugbird doghollow hold

🔒 Upgrade to unlock

2 more with added gear

Rotational & anti-rotation core

Band Core Session

20 minBeginner5 exercises

Needs Resistance Bands

band pallof pressband wood chopband standing rotationband crunchband dead bug

Every muscle, one band

Band Full-Body Flow

30 minBeginner6 exercises

Needs Resistance Bands

band squatband chest pressband rowband romanian deadliftband shoulder press

110 general health exercises for your gear

01Goblet Squat

The easiest squat to learn — builds legs and protects the lower back.

strength3–4 × 8–1210 min

02One-Arm Dumbbell Row

Builds a thick, strong back and balances all that pressing.

strength3–4 × 8–12 per side10 min

03Push-Up

The most useful bodyweight upper-body exercise, anywhere.

strength3–4 × 8–208 min

04Brisk Walking

The most underrated fat-loss tool — low stress, high sustainability.

walking1 × 30–60 min45 min

05World's Greatest Stretch

One stretch that opens hips, hamstrings, and mid-back at once.

mobility2 × 5 per side8 min

06Cat-Cow

The 60-second spinal reset that helps almost any stiff back.

mobility2 × 10 reps5 min

07Deep Squat Hold

The single-position 'reset' for hips, ankles, and back.

mobility2–3 × 45–60 sec6 min

08Standing Hamstring Stretch

Simple daily hamstring lengthening.

mobility2 × 30 sec per leg4 min

09Child's Pose

The reset button for a stressed body.

mobility2 × 60 sec4 min

10Sit-to-Stand

The single best strength predictor for aging well.

strength3 × 10–158 min

11Step-Ups (Bodyweight)

Single-leg strength — the antidote to stair-avoidance.

strength3 × 12 per leg10 min

12Front Plank

The safest, most-transferable core exercise — bulletproof spine.

core3 × 30–60 sec6 min

13Daily 20-Minute Walk

The single most-return-on-investment habit in fitness.

walking1 × 20 min20 min

14Bodyweight Squat

The most useful leg exercise. Do them daily.

strength3 × 15–208 min

15Glute Bridge

Wake up sleepy glutes — a lower-back savior.

strength3 × 12–158 min

16Dead Bug

The safest core exercise ever invented.

core3 × 8 per side6 min

17Band Pull-Apart

The 60-second daily fix for hunched-forward posture.

strength3 × 15–204 min

18Wall Sit

Simple, brutal, effective quad-builder anyone can do anywhere.

strength3 × 30–60 sec6 min

19Bird Dog

The best 'anti-rotation' core exercise for a healthy back.

core3 × 8 per side6 min

20Incline Push-Up

Push-up made accessible — build up to the full version.

strength3 × 8–128 min

21Seated Band Row

The perfect at-home back exercise with a $10 band.

strength3 × 12–158 min

22Wall Push-Up

The gentlest push-up variation — perfect entry point for pressing strength.

strength3 × 10–158 min

23Knee Push-Up

Bridges the gap between wall push-ups and full push-ups.

strength3 × 8–128 min

24Wide Push-Up

Bias the chest by widening your hand position.

strength3 × 8–128 min

25Diamond Push-Up

Thumbs and index fingers form a diamond — brutal on the triceps.

strength3 × 8–128 min

26Decline Push-Up

Elevate feet to target the upper chest and shoulders.

strength3 × 8–128 min

27Archer Push-Up

Shift load onto one arm — the fastest path to a one-arm push-up.

strength3 × 5–8 per side8 min

28Clap Push-Up

The classic plyometric push-up — trains explosive pressing power.

strength3 × 3–68 min

29Staggered Push-Up

One hand forward, one hand back — stepping stone to the archer push-up.

strength3 × 6–10 per side8 min

30Pseudo Planche Push-Up

Lean forward to bias the shoulders and upper chest.

strength3 × 5–88 min

31Close-Grip Push-Up

Hands under shoulders, elbows tight — direct triceps builder.

strength3 × 8–128 min

32Pike Push-Up

Bodyweight overhead press — bulletproof shoulder builder.

strength3 × 8–128 min

33Elevated Pike Push-Up

Feet on a bench — near vertical loading on the shoulders.

strength3 × 6–108 min

34Wall Handstand Hold

The foundation for handstand strength and shoulder endurance.

strength3 × 20–45 sec8 min

35Wall Handstand Push-Up

One of the toughest bodyweight strength moves — full vertical press.

strength3 × 3–68 min

36Freestanding Handstand Push-Up

Elite pressing strength and balance — the king of bodyweight shoulders.

strength3 × 3–58 min

37Shoulder Taps

Plank with alternating taps — trains shoulder stability and anti-rotation core.

strength3 × 10–20 taps8 min

38Plank Up-Down

Move between forearm and high plank — brutal for shoulders and core.

strength3 × 8–12 per side8 min

39Plank to Downward Dog

Warm the shoulders and open the posterior chain.

mobility3 × 8–128 min

40Bench Dip

Basic tricep dip against a stable bench.

strength3 × 8–128 min

41Chair Dip

Same as the bench dip using a sturdy chair at home.

strength3 × 8–128 min

42Tiger Bend Push-Up

Push-up rolling from palms to forearms — savage triceps builder.

strength3 × 5–88 min

43Superman Hold

Isometric back extension — the antidote to too much sitting.

strength3 × 20–40 sec8 min

44Superman Pull

Superman with a pulling motion — builds real back strength without gear.

strength3 × 10–158 min

45Reverse Snow Angel

Wakes up the mid-back and rear delts — great posture drill.

mobility3 × 10–128 min

46Prone Y Raise

Targets the lower traps and rear delts — key posture muscles.

strength3 × 10–128 min

47Prone T Raise

Directly hits rear delts and rhomboids — no weight needed.

strength3 × 10–128 min

48Prone W Raise

Bent-arm variation that hammers the lower traps.

strength3 × 10–128 min

49Table Row (Australian Pull-Up)

Grip the underside of a sturdy table and row — a full back workout at home.

strength3 × 8–128 min

50Doorway Row

Grip a door frame and lean back to row — zero-equipment back builder.

strength3 × 8–12 per side8 min

51Towel Row (Door Anchored)

Loop a towel over a closed door and row.

strength3 × 10–128 min

52Underhand Table Row

Chin-up-style grip variation of the table row — biceps do more work.

strength3 × 8–128 min

53Towel Isometric Curl

Loop a towel under your foot and pull hard — biceps burn with no weight.

strength3 × 30–45 sec8 min

54Door Frame Row

Single-arm variation of the doorway row — targets each bicep individually.

strength3 × 8–12 per side8 min

55Forearm Plank

The gold-standard core brace — teaches full-body stiffness.

strength3 × 30–60 sec8 min

56High Plank

Top of a push-up — shoulders, core, and glutes all working at once.

strength3 × 30–60 sec8 min

57Side Plank

Targets the obliques and lateral core — critical for spine health.

strength3 × 20–45 sec per side8 min

58Plank Shoulder Tap

Prevent hip sway while alternating hands to the shoulder.

strength3 × 10–20 taps8 min

59Hollow Body Hold

The gymnastic core brace — total anterior chain tension.

strength3 × 20–40 sec8 min

60Hollow Rocks

Rock back and forth in a hollow position — savage core drill.

strength3 × 20–308 min

61Bear Crawl

Coordinated crawling that lights up the core and shoulders.

strength3 × 30–60 sec8 min

62Bear Hold

Static version of the bear crawl — deep core burn.

strength3 × 20–40 sec8 min

63Russian Twist

Classic rotational core drill for the obliques.

strength3 × 20–30 total8 min

64Bicycle Crunch

Alternating knee-to-elbow crunches — obliques and abs together.

strength3 × 20–30 total8 min

65Reverse Crunch

Lower-ab focus by curling knees toward the chest.

strength3 × 10–158 min

66Lying Leg Raise

Long-lever ab challenge — press the lower back into the floor.

strength3 × 8–128 min

67Flutter Kick

Small alternating kicks — steady burn on the lower abs.

strength3 × 30–45 sec8 min

68V-Up

Simultaneous arm-and-leg lift to form a V — full ab contraction.

strength3 × 8–128 min

69Heel Touches

Short-range oblique crunch reaching for each heel.

strength3 × 20–30 total8 min

70Squat Thrust

Burpee without the jump and push-up — great low-impact conditioning.

hiit3 × 10–158 min

71Crab Walk

Reverse crawling on hands and feet — hits triceps, glutes, and shoulders.

strength3 × 30–45 sec8 min

72Inchworm

Full-body warm-up that opens hamstrings and primes the shoulders.

mobility3 × 6–108 min

73Cobra Stretch

Gentle back extension — counteracts hours of sitting.

mobility3 × 20–30 sec8 min

74Wall Slides

Wall-supported overhead reach — bulletproofs the shoulders.

mobility3 × 10–128 min

75Band Chest Press

Anchored band pressing — trains chest anywhere.

strength3 × 10–158 min

76Band Chest Fly

Wide-arc pec isolation — great chest finisher.

strength3 × 10–158 min

77Standing Band Press

Standing chest press with anti-rotation core demand.

strength3 × 10–158 min

78Single-Arm Band Press

Unilateral pressing exposes and fixes side-to-side imbalances.

strength3 × 10–12 per side8 min

79Band Row (Standing)

The go-to at-home back exercise — builds thickness and posture.

strength3 × 10–158 min

80Single-Arm Band Row

Unilateral row — evens out left/right back strength.

strength3 × 10–12 per side8 min

81Band Lat Pulldown

Overhead pull that mimics a real lat pulldown — build the V-taper.

strength3 × 10–158 min

82Straight-Arm Pulldown

Isolates the lats with straight arms — great mind-muscle drill.

strength3 × 10–158 min

83Band Face Pull

The single best shoulder-health exercise — bulletproofs the rotator cuff.

strength3 × 12–158 min

84Band Shoulder Press

Overhead press with a band — safer on the shoulders than heavy dumbbells for many.

strength3 × 10–158 min

85Band Lateral Raise

Direct side-delt work for capping the shoulders.

strength3 × 12–158 min

86Band Front Raise

Front-delt isolation with a band — steady tension all the way up.

strength3 × 10–128 min

87Band Rear Delt Fly

Anti-rounded-shoulder training — every desk worker should do this.

strength3 × 12–158 min

88Band Upright Row

Vertical pulling motion — hits the traps and side delts.

strength3 × 10–128 min

89Band External Rotation

Rehab-grade rotator cuff work — prevents shoulder injuries.

strength3 × 12–15 per side8 min

90Band Bicep Curl

Standard band curl — steady tension throughout the range.

strength3 × 10–158 min

91Band Hammer Curl

Neutral-grip curl — builds the brachialis for arm thickness.

strength3 × 10–128 min

92Band Concentration Curl

Seated single-arm curl for maximum peak contraction.

strength3 × 10–12 per side8 min

93Band Tricep Pushdown

Classic tricep pushdown motion using a band.

strength3 × 12–158 min

94Band Overhead Triceps Extension

Overhead reach hammers the long head of the triceps.

strength3 × 10–128 min

95Band Tricep Kickback

Isolate the triceps by hinging forward and extending back.

strength3 × 12–15 per side8 min

96Close-Grip Band Press

Elbow-tucked pressing motion loaded with a band — big tricep builder.

strength3 × 10–158 min

97Band Squat

Loaded bodyweight squat with band resistance from the floor.

strength3 × 12–158 min

98Band Romanian Deadlift

Hinge pattern with band resistance — bulletproof for hamstrings.

strength3 × 10–128 min

99Band Good Morning

Band variation of the good morning — safe hinge training.

strength3 × 10–128 min

100Band Reverse Lunge

Loaded lunge with band tension for extra glute work.

strength3 × 10–12 per side8 min

101Band Lateral Walk

Loop band above knees and step sideways — glute-activation gold.

strength3 × 10–15 steps per side8 min

102Glute Bridge with Band

Adds a band above knees to force glute engagement.

strength3 × 12–158 min

103Standing Hip Abduction

Direct glute-medius work — key for hip stability.

strength3 × 12–15 per side8 min

104Standing Hip Extension

Direct glute-max isolation with a band.

strength3 × 12–15 per side8 min

105Calf Raise with Band

Loaded calf raises anywhere — no dumbbells needed.

strength3 × 15–208 min

106Band Wood Chop

Rotational core power — trains real-world twisting strength.

strength3 × 10–12 per side8 min

107Pallof Press

Anti-rotation core drill — teaches the trunk to resist twisting.

strength3 × 10–12 per side8 min

108Standing Band Rotation

Horizontal rotation — trains sports and life carry-over.

strength3 × 10–12 per side8 min

109Band Crunch

Adds resistance to a basic crunch — steady loaded ab work.

strength3 × 12–158 min

110Dead Bug with Band

Adds anti-extension band tension to a classic dead bug.

strength3 × 8–10 per side8 min

Recommended equipment

Based on your current gear and goal. Educational picks — not ads.

Browse store →

Phoenix recommends

Resistance Bands Set

🏠 Home Essentials$20–$45Unlocks 120+ exercises

Why Phoenix recommends it

The single highest-leverage purchase for bodyweight users. Adds resistance to squats, rows, presses, and pulls without taking up any storage.

Best for

Bodyweight-only users who want to break past push-up and squat plateaus.

What it unlocks

→120+ additional exercises
→Perfect for home workouts and travel
→Improves back, shoulder, and arm training

Phoenix may earn a small commission on qualifying purchases. Recommendations stay independent.

Phoenix recommends

Half-Gallon Water Jug

🥩 Nutrition$15–$30

Why Phoenix recommends it

Refill twice = 128 oz. Users who buy this hit their hydration goal ~2x more often than those tracking cups.

Best for

Anyone struggling to hit 64+ oz per day.

What it unlocks

→Visible daily hydration progress
→Fewer bathroom trips vs. small bottles
→Motivation cues on the desk

Phoenix may earn a small commission on qualifying purchases. Recommendations stay independent.

Phoenix recommends

Premium Yoga Mat

🏠 Home Essentials$30–$90Unlocks 25+ exercises

Why Phoenix recommends it

A grippy 6mm mat makes floor work sustainable. If your knees or wrists hurt during planks or bird dogs, it's usually the mat.

Best for

Everyone starting a daily mobility habit.

What it unlocks

→Comfortable floor work
→Non-slip during stretches
→Doubles as a travel mat

Phoenix may earn a small commission on qualifying purchases. Recommendations stay independent.

FAQ: General Health

How many minutes of exercise do I need per day?

20–30 minutes of movement most days, plus 2–3 short strength sessions per week, covers what the average adult needs.

Where do I start if I've never worked out?

Walk 20 minutes daily for two weeks. Add 2 short bodyweight sessions per week once walking is a habit.

Do I need a gym?

No. Bodyweight exercises and a pair of dumbbells cover 90% of what a beginner needs.

Explore other goals

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Muscle Building

Get stronger and add lean mass.

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Weight Loss

Burn fat, keep muscle, feel lighter.

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Endurance

Train the engine — run, ride, hike longer.

❤️

Heart Health

Protect and strengthen your heart.

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Mobility

Move well, feel great.

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Longevity

Train now for your 80-year-old self.