From the basics of how to do a plank, to more advanced yoga poses and Pilates moves, this library is full of videos with expert instruction.
The pilates exercise database is a resource that includes 400+ videos with how-to instruction.
Over 400 exercise 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 via the internet. It is, however, freely available to anyone else who might find it useful.
Every exercise video is shot from several perspectives and includes voice narration and text overlays to provide performance recommendations.
In addition, each video emphasizes typical movement errors 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 text exercise cues—directly into your own content.
This video exercise library can be used by personal trainers and strength coaches to:
- Include high-quality exercise demos in your workouts without needing to go online or make your own videos.
- Send clients quick and secure links to any exercise about which they may have concerns.
- Progressions, regressions, and adaptations for popular exercises should be provided to clients.
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 fitness library. If you want to get right to the resources, you can use the links below.
‘s 400+ video exercise library is available for download.
Get the 14-day at-home fitness program here.
What is the best way to use this video exercise library?
The exercises in this video library are organized in two ways in the downloadable spreadsheet:
1. Based on the pattern of movement. Any exercise can be found by searching by category. If you’re searching for a goblet squat regression or progression, you can go at different squat pattern exercises including bodyweight, dumbbell, and barbell squat variations.
2. In alphabetical order, by name. There’s also an alphabetical list of all of the exercises in the video library. Furthermore, you may always conduct a simple keyword search within the spreadsheet to locate the activity you require.
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Online coaching principles to practice
You could already have a system in place for selecting the appropriate workouts for your online clients. However, if such is not the case, consider the following suggestions.
It’s critical to remember the following while choosing workouts for online or remote clients:
Exercises that you might recommend to in-person customers may not be appropriate for your online clients.
The reason for this is that, in comparison to in-person coaching, your knowledge of your clients’ movement abilities—and your ability to improve those skills through coaching—can vary greatly.
For example, you might have a number of internet clients, such as:
A. People with whom you also collaborate in person.
- You have a good idea of how well they move and which moves they are proficient in.
- You’re aware of their ability to self-monitor the quality of their movement.
- You’re aware of how well 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 provide you movement videos for comments on a regular basis.
- When they exercise, they pay special attention to their form.
C. People you don’t know well… and with whom you only communicate infrequently.
- Mostly, you send them training and nutrition 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 ideas apply to varying degrees depending on where customers are on this continuum.
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 result, the training effects that improve athletic skills and create outcomes are elicited.
To acquire any skill, you must first establish a mental image of what “good” is. For example, consider what a “good” squat or “good” pushup looks like.
The idea is to then push yourself to the limit with that mental paradigm. Exercising a squat for as many reps as possible while maintaining “excellent” form is an example. (You’ve reached the limit of your ability when your form starts to break down.)
The training effects we’re all familiar with are driven by the metabolic, structural, and neurological demands of this activity 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 results along the way. This has a significant impact on your long-term resiliency and risk of injury.
So, how do you develop and strengthen that movement pattern’s quality? By making and correcting minor mistakes on the edge of your abilities.
And do you have the ability to do it? It relies on a feedback loop: a regular comparison of what you planned to do, what you accomplished, and how you may improve the process next time.
An excellent coach can provide that feedback loop promptly and often during in-person instruction.
You might remark anything like this after seeing a customer squat:
“Hey, on that previous round of squats, you started lifting your heels a little higher, putting greater 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 can change the weight or reps to maintain you in a good pattern.”
However, in online coaching, the customer is the only one who may provide feedback. The obvious issue is that people find it difficult to self-monitor minor changes in movement quality when exercising.
This means that minor mistakes—and sometimes major ones—can go unnoticed for a long time. This slows skill gain and, as a result, progress. Worse, it can cause movement problems and inconvenient injuries.
This brings us to the second point.
2. It’s critical to use “high-fidelity” activities.
Clearly, online tutoring faces a hurdle in terms of fast feedback.
But there’s a smart approach to adjust for this: choose exercises that emphasize “high-fidelity” movements.
These are activities that are more likely to be correctly done without feedback and while fatigued.
When selecting a workout, consider the following two factors:
- The desired 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 correctly… without feedback… when under stress and exhaustion… and still meeting requirements 1 and 2.
We realize that’s a mouthful. But here’s the point: taking into account each of these characteristics will assist you in selecting the ideal exercises for each customer.
Keep in mind that a high-fidelity activity for one client might not be high-fidelity for another.
However, for the most part, some movements satisfy the requirement. Here’s a list of high-fidelity workouts you should prioritize, as well as low-fidelity routines you should program with caution.
Exercising with high fidelity
Under normal circumstances, these movements can be performed quite consistently and with little feedback while 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 utilize these exercises with 1) people you know are highly experienced at performing them and can effectively self-monitor, or 2) people you’re working with in person so you can provide quick 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 modifying workouts is more effective.
Let’s imagine you’ve chosen exercises that your client can safely and correctly perform… without feedback… and when stressed and fatigued.
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 past their limits.
Changing the movement pattern by adding a new workout is one approach to bring freshness. For example, switching from a goblet to a barbell squat.
For many people, this is the default method.
But keep in mind that the goal isn’t to complete as many versions of an exercise as possible; the goal is to improve at the movement pattern itself in order to gain the adaptations that come with training.
Changing the training procedure, not the movement, is the most effective and efficient approach to do it. You might make the following changes:
- Periods of rest
- Durations of time
- Combinations of exercises
In fact, by adjusting these variables, you may practically limit the type and quantity of stress you can put on the body with a single workout.
Consider the following examples of effective training approaches over the last few decades:
And a slew of others.
What is the one thing they all have in common? The majority of them can be completed with only a dozen exercises.
Here’s the thing: it’s not so much about the activities you do that determine your progress. It’s all about how far such exercises can be taken with strategic programming.
How to Move Forward with Exercises
We conceive of workout progression in two ways here at :
- Intra-exercise advancement is achieved by altering the way you complete a particular exercise, often known as the training protocol. Intra-exercise progression is a term that refers to the evolution of an exercise within, for example, involves increasing the number of sets and reps.
- Inter-exercise progression is a technique that allows you to advance 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.
Adjust the following variables to employ 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 reps (volume).
- Density refers to increasing the number of reps performed in a given amount of time.
- Intensity refers to the amount of weight employed in an exercise.
- Incorporating limits on rate of perceived exertion, 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 might be wasting your time.
Inter-exercise progressions are often necessary and effective only after you’ve explored the limitations of advancement you can achieve with intra-exercise progressions.
Let’s say you’ve been doing squats for a while.
You (or your client) began with a bodyweight squat and soon grasped the pattern, first focused on the movement’s quality.
You can squat deeply with your heels firmly planted on the ground, with proper ankle, knee, hip, and spine alignment and movement.
By raising your total reps and executing them in less time, you may add density and volume to your workout. However, external stress is required for the training adaptations you desire.
It’s time to convert to a heavier variation of the exercise, such as a goblet squat, based on this. This is a progression of exercises.
You can vary the amount of weight you move with this change, which adds 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 principles.
You can return to focusing on intra-exercise progression once you’ve changed the workout you’re utilizing.
For example, you could work up to goblet squatting a 100-pound dumbbell for a large number of reps in a short amount of time (volume progression) (density progression). Then you may conduct a high-volume, high-density workout while keeping your breathing under control (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 heavier dumbbell). As a result, in this pattern, you must choose a new exercise variation. As a result, you’ve returned to inter-exercise progression.
In this situation, a barbell squat variation such as a front squat or back squat would be appropriate.
Your training intensity can be increased indefinitely with these barbell lifts. Adding more weight to the bar can make any workout 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 build resilience and work capacity.
It could take months to get from a bodyweight squat to a goblet squat to a barbell squat.
Years, in some cases.
Some folks 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 can experiment with protocol changes that generate intra-exercise progress.
Individualization is required to figure out how to execute all of this.
Along with knowing what the precise goals are, you’ll need to pick which progressions to focus 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 working with a sportsperson who has specific 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 stop lecturing them?
- What kind 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 situation will necessitate a unique strategy and stacking of progressions and modifications.
The above progression—from bodyweight to goblet to barbell back squat—involves only three exercises and is likely to take a long time. Nonetheless, it enables significant advancement. (By the way, we’re not proposing that a program consist solely of squatting exercises.)
Our point is that the art of workout programming is much 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 might be perplexed…
Why are we providing a 400-exercise video library?
Here are a few reasons why:
- Clients come in with a variety of beginning places, goals, skills, and preferences, necessitating a wide range of movement possibilities.
- To raise the load, you may need to alter exercises 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 experiences a setback.
- If a client switches gyms or begins exercising only at home, the available training equipment may change.
However, we hope you find this exercise library—along with the supporting information—to be a useful resource, regardless of how you use it.
Get quick 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 own 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 fitness program here.
To obtain the workout program in PDF format, click here.
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The issa exercise library is a collection of 400+ videos with how-to instructions on the exercises.
- exercise instruction
- exercise guide
- 6 week trx workout plan
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