Sport / Fitness / Yoga - Smart Catalog of Yoga, Exercises and Workout Programs

Main Categories

Workout categories

YogaStretchingFitnessGeneral physical trainingTherapeutic exerciseRehabilitationRecoveryMobilityFlexibilityBalance / EquilibriumStrengthEnduranceCoordinationPosture correctionWarm-upCool-downBreathing exercisesRelaxationMeditationPilatesFunctional trainingSports trainingPrehabilitationCorrective exercisesActive recoveryCardioHigh-intensity interval training (HIIT)PlyometricsCalisthenics and WorkoutDance exercisesSwimmingCyclingMyofascial release (foam rolling)CrossFitOlympic weightliftingPowerliftingBodybuildingGymnasticsMartial artsOther

Difficulty level

Very easyBeginnerEasyIntermediateAdvancedVery advanced

Intensity

Very lowLowModerateHighVery high

Age group

Children (under 12 years)Teenagers (12-17 years)Young adults (18-29 years)Adults (30-49 years)Middle age (50-64 years)Seniors / Older adultsSeniors (80+ years)

Gender

AllPreferred for menPreferred for womenPostpartum periodSafe during pregnancy

Location

IndoorOutdoorGymHomeOffice / On-siteOn the go / TravelingPoolStadiumSports fieldParkForestMountainsBeachBody of waterAnywhere

Minimum Physical Capabilities (0-100)

By default, the maximum values (100) are set. Lower them so that the algorithm selects more appropriate and safe exercises for your current level. As you progress, gradually increase these indicators.

Mobility: 100

Flexibility: 100

Strength: 100

Balance / Equilibrium: 100

Coordination: 100

Endurance: 100

Joint mobility: 100

Spinal mobility: 100

Goals

General physical fitnessMaintaining fitnessWeight lossMuscle gainStrengthEnduranceFlexibilityStretchingMobilityBalance / EquilibriumCoordinationPosture correctionRelaxationStress reductionSleep quality improvementRecoveryRehabilitationTherapeutic exercisePain managementInjury preventionSports performance improvementBreathing exercisesMeditationWarm-upCool-downPreparation for sportsPost-exercise recovery

Which body areas the exercise or routine targets

Whole bodyHeadNeckShouldersArmsElbowsWristsHandsChestUpper backLower backSpineAbdomenCore (core muscles)PelvisHipsGlutesThighs (front/back)Hamstrings / Back of thighQuadricepsKneesCalvesAnklesFeet

Primary muscles

Full bodyCore (core muscles)Rectus abdominisObliquesErector spinaeTrapeziusLatissimus dorsiPectoral musclesDeltoid musclesRotator cuffSerratus anteriorBicepsTricepsForearmsGlutesHip flexorsQuadricepsHamstrings / Back of thighHip adductorsHip abductorsCalvesTibialis anteriorPelvic floor musclesDiaphragm

Secondary muscles

Force type

PushPullRotationAnti-rotationAnti-flexionAnti-extensionLateral flexionHingeSquatLungeCarry / Walking with weightGait / Locomotion

Contraindications

Acute painSevere painAcute injuryRecent surgeryCardiac condition / Heart diseaseUncontrolled blood pressureOsteoporosisHerniaEpilepsyEye condition (glaucoma, etc.)Severe balance impairmentSevere mobility limitationDizzinessHigh temperature / FeverPregnancy-specific restrictionJoint inflammation / ArthritisSpinal conditionKnee conditionHip conditionShoulder conditionWrist conditionNeck conditionOther

Equipment

No movementYoga mat / Fitness matYoga blockYoga beltYoga bolsterYoga blanketPilates ringChair variationWallStep platformBalance boardJump ropeBall / FitballResistance bandFoam rollerDumbbellsKettlebellBenchBarbellWeight platesCable machine / CrossoverSmith machineWeight machinesPower rackPull-up barDip barsParallettesGymnastic ringsTRX suspension / Suspension trainerMini bandsMedicine ballSlam ballSandbagProwler sled / Push sledBattle ropesPlyo box / Jump boxLandmineHex bar / Trap barEZ curl barHyperextension benchRoman chairAb rollerMassage ballOther

Starting position

StandingSittingLying on backLying on stomachSide lyingKneelingFour-point / All foursSquattingHangingOther

Stance

Narrow stanceHip-width stanceShoulder-width stanceWide stance (sumo)Staggered stanceSplit stance / LungeSingle legKneelingHalf-kneeling

Grip

Pronated grip (overhand / palms down)Supinated grip (underhand / palms up)Neutral grip (parallel)Mixed gripHook gripWide gripNarrow gripClose gripFalse grip

Execution style

Bilateral (both limbs simultaneously)Unilateral (one limb)AlternatingAssistedResistedBodyweightWeightedDeloaded

Movement type

Static variationDynamic variationCyclicIsometricBreathing exercisesRelaxation

Movement direction

No movementFlexionExtensionRotationLateral flexionAbductionAdductionInternal rotationExternal rotationMixed grip

Breathing exercises

Natural breathingInhale on movementExhale on exertion / movementInhale-exhale cycleBreath holdIndividual breathing rhythm

Tempo

Very slowSlowModerateFastVery fastFree

Position in complex

Warm-upMuscle activationMain partStretchingCool-downRelaxationBreathing exercisesWorkout finish

Video link (YouTube)