Exercise is one of the most important things you can do for your health. The best way to get started is by watching a video, and there are more than 400 videos in this library that will teach you how to do everything from running to yoga.
The pilates exercise database is a website that offers 400+ videos with how-to instructions.
Over 400 workout videos are available in both men’s and women’s versions in our free exercise collection.
It’s meant to be a resource for personal trainers and strength coaches who deal with clients remotely or through the internet. It is, however, freely accessible to anybody else who may find it useful.
Every workout video is shot from various perspectives and includes voice commentary and text overlays to give performance tips.
In addition, each video emphasizes typical movement faults to avoid at each step of the workout.
And it’s all structured in a searchable, filterable spreadsheet that lets you copy and paste video links—along with accompanying written workout cues—directly into your own content.
This video workout collection may be used by personal trainers and strength coaches to:
- Include high-quality fitness examples in your workouts without needing to go online or make your own videos.
- Send customers fast and secure links to any exercise about which they may have concerns.
- Progressions, regressions, and adjustments for popular exercises should be provided to customers.
And absolutely anyone can use this PN video library for expert instruction on how to perform hundreds of exercises safely.
As a bonus, we’ve also included a 14-day at-home workout program, to highlight how we use these movements in our programs. Feel free to download it for yourself, or share it with your friends, family members, or clients.
Continue reading to get the most out of this video workout library. If you want to go straight to the materials, you may use the links below.
‘s 400+ video workout collection is available for download.
Get the 14-day at-home exercise regimen here.
What is the best way to utilize this video workout library?
The exercises in this video collection are organized in two ways in the downloaded spreadsheet:
1. Based on the pattern of movement. Any workout may be found by searching by category. If you’re searching for a goblet squat regression or progression, you may browse at various squat pattern motions including bodyweight, dumbbell, and barbell squat variants.
2. In alphabetical order, by name. There’s also an alphabetical list of all of the exercises in the video collection. Furthermore, you may always do a simple keyword search inside the spreadsheet to locate the activity you need.
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Online coaching concepts to practice
You may already have a system in place for selecting the appropriate workouts for your online customers. However, if such is not the case, consider the following suggestions.
It’s critical to remember the following while choosing workouts for online or distant clients:
Exercises that you may recommend to in-person customers may not be suitable for your online clients.
The reason for this is because, in comparison to in-person coaching, your comprehension of your customers’ movement abilities—and your ability to improve those skills via coaching—can differ considerably.
For example, you may have a number of internet customers, such as:
A. People with whom you also collaborate in person.
- You have a good idea of how well they move and which motions they are proficient in.
- You’re aware of their ability to self-monitor the quality of their movement.
- You’re aware of how effectively they manage their time.
B. People you’ve never met face to face… However, you’ve completed a comprehensive online movement evaluation and gotten to know them.
- You’re well-versed on their physical capabilities.
- They give you movement videos for comments on a regular basis.
- When they exercise, they pay careful attention to their form.
C. People you don’t know well… and with whom you only communicate seldom.
- Mostly, you give them exercise and dietary information.
- Once or twice a month, you check in with each other briefly.
- You’re not sure what they mean when they say they’ve worked out on and off for a long time.
The following concepts apply to varying degrees depending on where customers are on this spectrum.
1. There won’t be a feedback loop right away.
Exercise is a method of improving one’s abilities.
Motor patterns are challenged metabolically and neurologically during workouts. As a consequence, the training effects that build athletic abilities and generate outcomes are elicited.
To improve any talent, you must first create a mental picture of what “good” is. For example, consider what a “good” squat or “good” pushup looks like.
The objective is to then push yourself to the limit with that mental paradigm. Exercising a squat for as many repetitions as possible while maintaining “excellent” form is an example. (You’ve reached the limit of your abilities when your form begins to break down.)
The training effects we’re all acquainted with are driven by the metabolic, structural, and neurological difficulties of this exercise over time:
- muscles that are stronger
- improved coordination
- less fat on the body
The quality of the movement pattern you practice—that is, how “excellent” your mental model is—influences the quality of those outcomes along the way. This has a significant impact on your long-term resilience and risk of injury.
So, how can you enhance and strengthen that movement pattern’s quality? By making and fixing little mistakes on the edge of your abilities.
And do you have the capacity to accomplish it? It relies on a feedback loop: a continuous comparison of what you intended to achieve, what you accomplished, and how you might improve the process next time.
An experienced coach can provide such feedback loop quickly and frequently during in-person instruction.
You could remark anything like this after seeing a customer squat:
“Hey, on that previous round of squats, you began lifting your heels a little higher, putting additional stress on your knees and lower back. Next time, let’s concentrate on mentally keeping your heels firmly planted on the ground while you’re tired. Alternatively, we may change the weight or reps to maintain you in a good pattern.”
However, with online coaching, the customer is the only one who may provide feedback. The apparent issue is that individuals find it difficult to self-monitor small changes in movement quality when exercising.
This implies that little mistakes—and occasionally major ones—can go unnoticed for a long period. This delays skill development and, as a result, advancement. Worse, it may cause mobility problems and inconvenient injuries.
This leads us to the second point.
2. It’s critical to use “high-fidelity” activities.
Clearly, online tutoring has a difficulty in terms of rapid response.
But there’s a clever approach to adjust for this: choose exercises that emphasize “high-fidelity” motions.
These are workouts that are more likely to be properly performed without feedback and when fatigued.
When selecting a workout, consider the following two factors:
- The intended pattern of movement (for example, a squat pattern)
- The amount of loading required to achieve the intended training effect (for this specific client, at this particular spot in their workout, and at this point in their overall training program)
Choose the activity that has the best chance of being completed safely and properly… without feedback… when under stress and exhaustion… and yet fulfilling criteria 1 and 2.
We realize that’s a mouthful. But here’s the point: taking into account each of these variables will assist you in selecting the appropriate workouts for each customer.
Keep in mind that a high-fidelity activity for one client may not be high-fidelity for another.
However, for the most part, certain motions fulfill the criteria. Here’s a list of high-fidelity workouts you should prioritize, as well as low-fidelity activities you should schedule with caution.
Exercising with high fidelity
Under normal circumstances, these movements may be performed very consistently and with little feedback when fatigued.
- Squats with a goblet
- Variations on pushups
- Variations on backward lunges with dumbbells
- Rows with dumbbells
- carries that are weighted
Exercising with low fidelity You should usually only do these exercises with 1) individuals you know are very competent at executing them and can successfully self-monitor, or 2) people you’re working with in person so you can give instant feedback as they train.
- Swings, snatches, and cleans with a kettlebell
- Lifts used at the Olympics
- Squats with your hands in the air
3. Changing protocols rather than changing workouts is more effective.
Let’s suppose you’ve selected exercises that your client can safely and properly do… without feedback… and when stressed and fatigued.
Great.
What are their options now?
To improve, just enough novelty and challenge should be added so that they disrupt their equilibrium and adapt to new stimuli. To put it another way, make them work a little bit harder without pushing them beyond their limits.
Changing the movement pattern by adding a new workout is one method to create freshness. For example, switching from a goblet to a barbell squat.
For many individuals, this is the default attitude.
But keep in mind that the objective isn’t to perform as many variants of an exercise as possible; the goal is to improve at the movement pattern itself in order to get the adaptations that occur with training.
Changing the training regimen, not the movement, is the most effective and efficient method to accomplish it. You may make the following changes:
- Sets
- Reps
- Periods of rest
- Tempo
- Durations of time
- Combinations of exercises
In fact, by controlling these factors, you may virtually restrict the kind and amount of stress you can inflict on the body with a single workout.
Consider the following examples of successful training techniques over the last several decades:
And a slew of others.
What is the one thing they all have in common? The majority of them can be completed with just a dozen workouts.
Here’s the thing: it’s not so much about the workouts you do that determine your progress. It’s all about how far such exercises can be taken with smart programming.
How to Move Forward with Exercises
We conceive about workout progression in two ways here at :
- Intra-exercise advancement is achieved by altering the way you execute a particular exercise, often known as the training protocol. Intra-exercise progression is a term that refers to the evolution of an activity inside, for example, involves increasing the number of sets and repetitions.
- Inter-exercise progression is a technique that allows you to move from one exercise to: When you change up the workout by utilizing a dumbbell instead of a barbell or holding the weight in a different position, you’re doing inter-exercise progression (and so on).
Let’s take a closer look at both of them.
Intra-exercise progression
Adjust the following settings to utilize intra-exercise progression:
- Improved workout technique is one of the most important aspects of quality (this is often low-hanging fruit, and must always be considered).
- Increasing the number of sets and/or repetitions (volume).
- Density refers to increasing the number of repetitions done in a given amount of time.
- Intensity refers to the amount of weight utilized in an activity.
- Incorporating restrictions on rate of perceived effort, heart rate, or breathing adds complexity to the equation (e.g. exclusively nose-breathing or using a fixed number of breaths during recovery intervals, such as during a breathing ladder).
If you’re not aiming for an increase in one of these variables with your protocol or program, you may be wasting your time.
Inter-exercise progression
Inter-exercise progressions are usually required and useful only after you’ve explored the limitations of advancement you can achieve with intra-exercise progressions.
Let’s assume you’ve been doing squats for a while.
You (or your client) began with a bodyweight squat and soon learned the pattern, first concentrating on the movement’s quality.
You can squat deeply with your heels firmly planted on the ground, with excellent ankle, knee, hip, and spine posture and movement.
By raising your total reps and performing them in less time, you may increase density and volume to your workout. However, external stress is required for the training adaptations you want.
It’s time to transition to a heavier form of the exercise, such as a goblet squat, based on this. This is a series of exercises.
You may alter the amount of weight you move with this adjustment, which provides another intra-exercise variable that you can improve over time.
Keep in mind that you’re following the same basic checklist of criteria: Your heels are firmly planted, your lumbar spine and pelvis are secure, your hips are mobile, and your knees and ankles are well-tracked. This will accompany you throughout your journey.
Continue to use these ideas.
You may return to concentrating on intra-exercise progression after you’ve changed the workout you’re utilizing.
For example, you might work up to goblet squatting a 100-pound dumbbell for lots of reps (volume progression) in minimal time (density progression). Then you could do a high-volume, high-density workout while consciously controlling your breathing (complexity progression).
You may want to increase the weight from here, but you’re restricted by how much you can hold in the goblet position (or you don’t have a bigger dumbbell). As a consequence, in this pattern, you must select a new workout variant. As a result, you’ve returned to inter-exercise progression.
In this instance, a barbell squat variant such as a front squat or back squat may be appropriate.
Your training intensity may be raised indefinitely with these barbell lifts. Adding extra weight to the bar may make any exercise more difficult.
Most importantly, you’re prepared because you’ve laid a solid foundation on which to build. That’s because you spent time pushing your limitations on intra-exercise progressions, which helped you develop resilience and work capacity.
It may take months to go from a bodyweight squat to a goblet squat to a barbell squat.
Years, in certain cases.
Some individuals will never require a barbell to squat since they can get the job done with a dumbbell.
But what about those who advance to barbell squats? The options are limitless. For the rest of their lives, they may experiment with protocol modifications that promote intra-exercise improvement.
Individualization is required to figure out how to accomplish all of this.
Along with understanding what the particular objectives are, you’ll need to determine which progressions to concentrate on, in what order, and how to monitor them.
You should inquire about the following:
- What kind of adaptations are you attempting to elicit?
- Are you dealing with a sportsperson who has particular needs? Someone attempting to bulk up? Is it possible to lose weight? Do you want to be rid of back pain? Can they persuade their doctor to quit lecturing them?
- What sort of equipment is available to your client?
- Is there anything else going on in their lives?
- How much training time do they have?
- What was their previous movement experience before working with you?
Every scenario will need a unique strategy and stacking of progressions and adjustments.
The following progression—from bodyweight to goblet to barbell back squat—involves just three exercises and is likely to take a long time. Nonetheless, it enables enormous development. (By the way, we’re not recommending that a program include only of squatting exercises.)
Our argument is that the art of workout programming is far more about how you can add new levels of strength and capacity to a movement pattern than it is about how many distinct exercises you can come up with.
Of course, you may be perplexed…
Why are we offering a 400-exercise video library?
Here are a few reasons why:
- Clients come in with a variety of beginning places, objectives, skills, and preferences, necessitating a wide range of movement choices.
- To raise the load, you may need to modify workouts in unusual ways (a feet-elevated pushup instead of a regular pushup)
- You may need to alter or retrograde an exercise if a client is injured or suffers a setback.
- If a customer changes gyms or begins exercising only at home, the available training equipment may change.
However, we hope you find this exercise library—along with the associated information—to be a useful resource, regardless of how you use it.
Get immediate access to the library’s 400+ video exercises.
There are a few ways to get started with the library:
- View and download the library in a variety of formats using the Google Sheet.
- For your personal use, make a duplicate of the Google sheet (you must have a Google account and be signed in for this option).
Get the 14-day at-home exercise regimen here.
To get the exercise program in PDF format, click here.
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The issa exercise library is a collection of 400+ videos with how-to instructions.
