Exercises · Popular

Popular ways to get moving

These established Calicen exercises are a useful place to begin. Choose the option that matches your goal, experience, and capacity today.

45° back extension (erector bias)

45° back extension (erector bias) trains Spinal erectors through spinal/hip extension; Glutes; hamstrings contributes to the repetition. Coaches select it fo...
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Assisted or bodyweight pull-up

The central task in Assisted or bodyweight pull-up is vertical pull led by Lats and supported by Biceps; upper back. Programming role — Closed-chain vertical...
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Barbell Bench Press

Barbell bench press uses horizontal push to emphasize Chest, supported by Triceps; front delts. Programming purpose — High-load chest pressing and progressiv...
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Barbell hip thrust

This hip extension variation targets Glute max and recruits Hamstrings; adductors as support. The intended training outcome is heavy glute loading near full ...
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Battle-rope power intervals

Battle-rope power intervals is a Z5 cardio format performed at about 90–100% HRmax. The session uses battle ropes for 15–22 min total with 8–12 × 15–30 sec /...
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Breathwork: Coherent/resonance breathing

Coherent/resonance breathing is a 15–30 min breathwork practice for recovery / autonomic regulation. Its defining pattern is about 5.5–6 breaths/min; e.g. 5 ...
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Breathwork: Cyclic sighing

Cyclic sighing is a 5-15 min breathwork practice for acute down-regulation. Its defining pattern is nasal inhale + second small inhale; long slow exhale. Int...
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Breathwork: Wim Hof-style cyclic breathing + retention

Wim Hof-style cyclic breathing + retention is a 3 rounds; about 15–25 min breathwork practice for stimulating / challenge. Its defining pattern is ~30–40 dee...
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Burpees

Burpees are a full-body conditioning drill that combines a squat, hands-to-floor transition, plank position, return to the feet, and optional jump. They rais...
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Cable lateral raise

This shoulder abduction variation targets Side delts and recruits Upper traps as support. The intended training outcome is direct lateral-deltoid work with t...
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Cable standing hip abduction

In Cable standing hip abduction, Abductors and glute med/min carry the main demand during hip abduction, with support from Tensor fasciae latae. Its practica...
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Cable triceps pressdown

Cable triceps pressdown uses elbow extension to emphasize Triceps, supported by no major secondary target. Programming purpose — Stable triceps isolation and...
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Classic Norwegian 4x4 HIIT (Z5)

A 30-minute running-based Norwegian 4x4 HIIT block with four 4-minute high-speed efforts and 3-minute active recoveries. Work phases build toward 90–100% HRm...
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Dumbbell lateral raise

The central task in Dumbbell lateral raise is shoulder abduction led by Side delts and supported by Upper traps. Programming role — Accessible high-repetitio...
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Dumbbell shrug

The central task in Dumbbell shrug is scapular elevation led by Trapezius and supported by Grip; levator scapulae. Programming role — Direct upper-trapezius ...
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Elliptical Norwegian 4x4 HIIT (Z5)

A 30-minute elliptical HIIT block using four 4-minute high-speed intervals separated by 3-minute active recoveries. Work phases build toward 90–100% HRmax; r...
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Elliptical Z2

Elliptical Z2 is a cross-trainer cardio format organized around 60–70% HRmax and an RPE of 2–3/10; full sentences. Zone 2 targets aerobic base and sustainabl...
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Elliptical Z3

Elliptical Z3 is a cross-trainer cardio format organized around 70–80% HRmax and an RPE of 4–5/10; short sentences. Zone 3 targets aerobic efficiency and a s...
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Elliptical Z4

Elliptical Z4 is a cross-trainer cardio format organized around 80–90% HRmax and an RPE of 6–8/10; only a few words. Zone 4 targets threshold-focused aerobic...
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Farmer carry

Farmer carry uses loaded carry to emphasize Forearms & grip, supported by Traps; trunk. Programming purpose — Build grip endurance and load traps/trunk. Dist...
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Five-minute full-body stretching routine

This five-minute routine is a brief whole-body flexibility break using five simple standing or supported stretches. It exposes the calves, hip flexors, hamst...
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Generic sports

Generic sports represents competitive team or individual play such as basketball, soccer, tennis, volleyball, or similar activities. Intensity is intermitten...
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Glute-biased Bulgarian split squat

The central task in Glute-biased Bulgarian split squat is split squat led by Glute max and supported by Quadriceps; adductors. Programming role — Unilateral ...
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Hammer curl

The central task in Hammer curl is elbow flexion led by Biceps and supported by Brachialis; brachioradialis. Programming role — Add elbow-flexor and forearm ...
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High-bar back squat

In High-bar back squat, Quadriceps carries the main demand during squat, with support from Glutes; adductors; trunk. Its practical role is clear: High-load k...
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High-incline dumbbell press

High-incline dumbbell press trains Front delts through incline push; Upper chest; triceps contributes to the repetition. Coaches select it for a defined reas...
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Hip adduction machine

This hip adduction variation targets Adductors and recruits no major secondary target as support. The intended training outcome is direct inner-thigh loading...
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Incline dumbbell curl

Incline dumbbell curl trains Biceps through elbow flexion; Brachialis; forearms contributes to the repetition. Coaches select it for a defined reason: Train ...
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Incline Dumbbell Press

In Incline dumbbell press, Chest carries the main demand during incline push, with support from Front delts; triceps. Its practical role is clear: Bias clavi...
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Jog Z2

Jog Z2 is a outdoor or treadmill jogging cardio format organized around 60–70% HRmax and an RPE of 2–3/10. Zone 2 targets aerobic base and sustainable health...
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Jog Z3

Jog Z3 is a outdoor or treadmill jogging cardio format organized around 70–80% HRmax and an RPE of 4–5/10. Zone 3 targets aerobic efficiency and a sustainabl...
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Jog Z4

Jog Z4 is a outdoor or treadmill jogging cardio format organized around 80–90% HRmax and an RPE of 6–8/10. Zone 4 targets threshold-focused aerobic capacity ...
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Jump-rope tempo

Jump-rope tempo is a Z3 cardio format performed at about 70–80% HRmax. The session uses a jump rope for 18–30 min total with 3–5 min on / 1 min easy as neede...
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Leg extension

This knee extension variation targets Quadriceps and recruits no major secondary target as support. The intended training outcome is direct quadriceps isolat...
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Low step-up continuous

Low step-up continuous is a Z2 cardio format performed at about 60–70% HRmax. The session uses a low step or box for 20–45 min steady at a steady effort. Its...
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Machine chest press

The machine chest press is a stable horizontal press that primarily trains the chest, with the triceps and front shoulders assisting. The guided path reduces...
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Meditation: Body-scan

Body-scan meditation is a 10–30 min practice for interoception / relaxation. The method is to move attention systematically through body sensations. It is in...
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Meditation: Focused-attention mindfulness

Focused-attention mindfulness is a 20–30 min practice for attention training / stress awareness. The method is to attend to breath sensations; label distract...
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Meditation: Loving-kindness (metta)

Loving-kindness (metta) is a 20–30 min practice for compassion / social emotion. The method is to repeat well-wishes for self, a supportive person, a neutral...
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Neutral-grip lat pulldown

This vertical pull variation targets Lats and recruits Biceps; teres major as support. The intended training outcome is scalable vertical pull emphasizing sh...
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Nordic hamstring curl

The Nordic hamstring curl is a high-tension knee-flexor exercise performed from kneeling with the ankles anchored. The hamstrings resist the body falling for...
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One-arm dumbbell row

The one-arm dumbbell row is a unilateral horizontal pull for the upper back and lats, with the biceps and rear shoulders assisting. Supporting the body on a ...
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Reverse crunch

This posterior pelvic tilt variation targets Abs and recruits Hip flexors as support. The intended training outcome is train lower-range trunk curl via pelvi...
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Romanian deadlift

Romanian deadlift uses hip hinge to emphasize Hamstrings, supported by Glutes; spinal erectors; grip. Programming purpose — Load hamstrings at long muscle le...
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Seated cable row

Seated cable row trains Upper back through horizontal pull; Lats; biceps; rear delts contributes to the repetition. Coaches select it for a defined reason: T...
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Seated calf raise

In Seated calf raise, Calves carries the main demand during ankle plantar flexion, with support from Soleus bias; gastrocnemius. Its practical role is clear:...
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Seated leg curl

In Seated leg curl, Hamstrings carries the main demand during knee flexion, with support from Calves. Its practical role is clear: Knee-flexion work with ham...
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Seated overhead press

In Seated overhead press, Front delts carries the main demand during vertical push, with support from Triceps; side delts. Its practical role is clear: Prima...
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Standing calf raise

Standing calf raise uses ankle plantar flexion to emphasize Calves, supported by Gastrocnemius bias; soleus. Programming purpose — Bias gastrocnemius with a ...
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Triceps-focused parallel-bar dip

The triceps-focused parallel-bar dip is a compound bodyweight press that emphasizes elbow extension while the chest and front shoulders assist. A relatively ...
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VILPA: Abdominal vacuum

In Calicen, the abdominal vacuum is a low-fatigue exercise snack placed every few hours to interrupt passive sitting with breath and deep-trunk control. Its ...
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VILPA: Dead hang or active hang

In Calicen, a dead or active hang is a short exercise snack that breaks up sitting with grip, forearm, shoulder, and scapular work. It can help the upper bod...
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VILPA: Glute bridge hold

In Calicen, the glute bridge hold is a short lower-body activity snack repeated across the day to interrupt sitting and reactivate hip-extension muscles. It ...
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VILPA: Split-squat isometric

In Calicen, the split-squat hold is a high-value activity snack repeated every few hours to replace sitting with intense unilateral leg work. Its large-muscl...
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VILPA: Wall-sit intervals

In Calicen, wall-sit intervals are a demanding activity snack repeated every few hours to interrupt sitting and reintroduce large-muscle work across the day....
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Walking Z1 (Warmup)

A 10–20-minute easy walk used only to warm up before training. It prepares the feet, ankles, knees, hips, breathing, and attention without turning the warm-u...
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Yoga: Hatha

A slower, balanced practice: individual poses are held for several breaths, usually with breathing exercises. “Hatha” is also an umbrella term for physical y...
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