Your ultimate resource for exercise demonstrations, designed to help you stay active anytime, anywhere! Whether you prefer working out at home, in the office, at the gym, or outdoors, our Workout Library provides clear, step-by-step demonstrations to ensure proper form, technique, and effectiveness in every movement.
Our Workout Library includes a variety of exercises that cater to all fitness levels, helping you build strength, improve endurance, and enhance flexibility. You’ll find movements for:
Cardio & Endurance – Walking, running, jumping, and high-energy exercises to boost heart health and stamina. Strength & Conditioning – Squats, lunges, push-ups, and bodyweight exercises to build muscle and power. Mobility & Flexibility – Stretching routines to improve movement, reduce stiffness, and prevent injury. Functional Fitness – Workouts that enhance daily movement, balance, and coordination.
Ramo Coach Ramo Coach Workout Library Whether you’re looking for a quick workout at your desk, a full-body home session, or an outdoor fitness challenge, this library provides the tools you need to succeed.
The walk in place exercise is a simple, low-impact cardiovascular activity that mimics the motion of walking without requiring you to move forward.
A great way to get your heart rate up, warm up your body, or incorporate movement into a workout routine, especially when space is limited.
The “run in place” exercise is a simple and effective cardiovascular activity that mimics the motion of running without requiring much space or equipment.
Modified jumping jacks are a low-impact variation of the traditional jumping jack, designed for beginners, individuals with joint issues, or those looking for a gentler alternative while still getting a good cardiovascular workout.
Jumping jacks are a full-body cardiovascular exercise that engages multiple muscle groups while improving endurance, coordination, and overall fitness. They are often used as a warm-up, or a simple cardio workout.
Modified high knees are a low-impact variation of the traditional high-knee exercise, designed to improve cardiovascular endurance, activate the core, and engage the lower body without excessive joint stress.
High knees is a dynamic cardiovascular exercise that engages the lower body and core while elevating the heart rate. It involves running in place while lifting the knees as high as possible, ideally to waist level.
A modified butt kick is a low-impact version of the traditional butt kick exercise, which focuses on warming up the body, improving cardiovascular fitness, and engaging the muscles of the legs and glutes.
A Butt Kick is a simple, effective exercise that primarily targets your hamstrings, glutes, and quads while also providing a great cardio workout. It’s often used in warm-ups or as part of a high-intensity interval training (HIIT) workout.
Squats are a fundamental exercise that primarily targets the lower body, including the quadriceps, hamstrings, glutes, and calves. Proper foot and knee positioning is crucial to performing squats safely and effectively. Here’s a breakdown:
Squats are a fundamental compound exercise that primarily targets the lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and lower back muscles.
Sumo squats are a variation of the traditional squat exercise that primarily targets the lower body, with a particular emphasis on the inner thighs, glutes, and quadriceps. The movement name from position sumo wrestlers.
A squat front kick is a compound exercise that combines a squat with a front kick, blending lower body strength, balance, and coordination. Here’s a breakdown of the movement:
Squat Jumps and Touchdowns are two distinct exercises, often used in fitness routines to improve strength, power, and coordination. Here’s a breakdown of each:
The Ski Side to Side exercise is a great cardio movement that targets the lower body while improving coordination and agility. It mimics the lateral movement of skiing.
The Forward Lunge is a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core, while also improving balance and stability.
The reverse lunge is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves while also engaging your core for stability.
The side lunge is a great lower body exercise that targets the thighs, glutes, and hips while also improving flexibility and balance.
Modified Push-Ups are a variation of the traditional push-up exercise, designed to make the movement more accessible for beginners, individuals with limited upper body strength, or those recovering from injury, making the exercise easier!
A push-up is a bodyweight exercise that primarily targets the muscles in the upper body, particularly the chest, shoulders, and triceps, while also engaging the core, back, and legs to a lesser extent. It’s a great to helps build overall strength & endurance.
A modified mountain climber is a beginner-friendly version of the traditional mountain climber exercise, which targets core, shoulders, and legs. In the modified version, you reduce the intensity by making adjustments that focus on stability
The Mountain Climber is an excellent full-body exercise that targets your core, shoulders, chest, and legs, while also providing a great cardio workout. It’s often used in high-intensity interval training (HIIT) and is a fantastic way to build strength and endurance.
Front Raise is an exercise that primarily targets the anterior deltoids (front shoulder muscles), It’s a versatile movement that requires no equipment and can be performed anywhere.
Side Raise is a simple yet effective exercise that targets the shoulder muscles, particularly the deltoids, without the need for any equipment. It helps improve shoulder strength, stability, and mobility.
The Open Chest with Bent Elbow exercise is a bodyweight movement that primarily targets the chest, shoulders, and triceps while also engaging the core and improving upper body stability.
Arms Scissors exercise is a simple yet effective bodyweight movement that primarily targets the shoulders, chest, and core muscles. It involves a scissor-like motion with the arm.
Front Raise Extension is a simple yet effective exercise that targets the shoulders, particularly the anterior deltoids (front shoulder muscles), you can be performed anywhere.
Side Arms Raise Extension is a compound exercise that primarily targets the shoulders, specifically the deltoids, while also engaging the triceps, upper back, and core. It is a bodyweight movement that requires no equipment and focuses on controlled motion and stability.
external rotation with elbow in line with the shoulders is a shoulder-strengthening exercise that targets the rotator cuff muscles, These muscles are responsible for external rotation of the shoulder joint and play a key role in shoulder stability and injury prevention.
The resistance band biceps curl is an effective exercise for targeting the biceps muscles using a resistance band, which provides tension throughout the movement.
Here’s a description of how to perform it.
The resistance band front raise is an effective exercise for targeting the anterior deltoids, as well as engaging the upper chest and core muscles. It’s a versatile movement that can be performed anywhere, making it a great addition to home workouts or gym routines.
The resistance band side raise is a strength training exercise that targets the shoulders, specifically the lateral deltoids, while also engaging the core and upper back muscles. It’s a great alternative to dumbbell lateral raises and can be done anywhere with a resistance band.
Lateral raises are an effective exercise for targeting the deltoid muscles, particularly the lateral (side) deltoids, which help widen the shoulders and improve upper body strength, as resistance bands provide constant tension throughout the movement and are portable and versatile.
upright row with a resistance band is a strength-training exercise that primarily targets the shoulders (deltoids), upper traps, and biceps. It mimics the movement of an upright row performed with dumbbells or a barbell but uses a resistance band for added tension and versatility.
The Standing Overhead Fly with a Resistance Band is an effective exercise that targets the shoulders (deltoids), particularly the lateral deltoids, as well as the upper back and core muscles. It’s a great alternative to dumbbell lateral raises and can be done anywhere with a resistance band.
A single-arm lateral raise with a resistance band is a strength training exercise that targets the shoulders, particularly the lateral deltoids, while also engaging the core and stabilizer muscles. This exercise is performed using a resistance band, which provides tension throughout the movement.
The shoulder press with a resistance band is a strength-training exercise that targets the deltoid muscles (shoulders), as well as the triceps, upper back, and core. It mimics the traditional dumbbell or barbell shoulder press but uses a resistance band to provide tension throughout the movement. This exercise is versatile, portable, and suitable for all fitness levels.
The bent-over row with a resistance band is a strength-training exercise that targets the muscles of the upper back, shoulders, and arms, particularly the latissimus dorsi (lats). It mimics the traditional barbell or dumbbell bent-over row but uses a resistance band for tension instead of free weights. Great for improving posture, building upper body strength,
The upright row (option 2) resistance band, a strength-training exercise that primarily targets the shoulders (deltoids), upper traps, and biceps. When performed with a resistance band, it offers a versatile and portable way to build upper body strength without the need for heavy weights or gym equipment.
Squats with a resistance band are a variation of the traditional squat exercise that incorporates a resistance band to add extra tension and challenge to the movement. This variation is popular for targeting the lower body muscles, including the glutes, quadriceps, hamstrings, and calves, while also engaging the core for stability.
A front raise (option 2) resistance band is a versatile fitness tool used to strengthen and tone the muscles in the shoulders, particularly the anterior deltoids (front shoulder muscles), as well as the upper chest and arms. It consists of an elastic band made of durable latex or rubber, available in varying levels of resistance (light, medium, heavy)
The seated lat row with a resistance band is a strength-training exercise that targets the muscles of the back, particularly the latissimus dorsi (lats), as well as the rhomboids, trapezius, and rear deltoids. It also engages the biceps and core for stability. This exercise mimics the movement of a seated cable row but uses a resistance band instead of a machine.
The Seated Wide-Grip Lat Row with a Resistance Band is an effective exercise targeting the muscles of the upper back, particularly the latissimus dorsi (lats), as well as the rhomboids, rear deltoids, and biceps. It also engages the core for stability.
The seated Lat row (option 2) with a resistance band is an effective exercise for targeting the large muscles in your back, as well as your rhomboids, trapezius, and biceps. It mimics the movement of a seated cable row machine but uses a resistance band.
The seated reverse fly with a resistance band is an effective exercise for targeting the rear deltoids (shoulders), upper back, and postural muscles. It helps improve shoulder stability, posture, and upper body strength. Here’s a description of how to perform it:
