SYP Fitness Exercise Library
Every exercise explained by Artem Olekhnovych, personal trainer in Archway and Highgate, London N19. Learn what each move does for your everyday life, what it can help prevent and how to do it with good technique.
Pick a category below or search for an exercise.
Squats, lunges and leg work. These are the muscles behind stairs, getting up from a chair and carrying shopping up the hill, and they protect your knees as you get older.
Deadlifts, bridges and hamstring work. Learning to hinge is how you lift anything off the floor safely, and strong glutes take load off your lower back.
Presses and push-ups for the chest, shoulders and triceps. They help you push heavy doors, lift luggage overhead and get up off the floor.
Rows and pulls for the back and arms. The best antidote to desk posture, and the strength you use to carry, lift and open things.
Planks, carries and anti-rotation work. A strong core keeps your spine steady when you lift, twist and carry, which helps protect your lower back.
Moves that train everything at once. Great value for busy people, and the closest thing in the gym to real-life lifting and moving.
Walking, cycling, rowing and more. Builds the heart and lung fitness that lowers your risk of heart disease and type 2 diabetes.
Stretches and drills that undo long days of sitting. Free up stiff hips, upper back and shoulders so everyday movement feels easier.
Balance, grip and joint care. Small exercises that help prevent falls, niggles and injuries, and keep you training for life.
Artem coaches 1-to-1 at his private studio in Archway, North London, for busy professionals in Archway, Highgate, Tufnell Park and nearby. Every session is planned for your body, your goals and your schedule.
Start with simple, low-risk moves such as the bodyweight squat, glute bridge, incline push-up, dead bug, brisk walking and sit-to-stand. Each guide has an easier version, so you can begin at your level and progress safely.
For most busy adults, 4 to 6 exercises covering a squat, a hinge, a push, a pull, a core move and a carry or cardio finisher is plenty. The NHS recommends muscle-strengthening activities on at least 2 days a week.
Many of them build the core, glute and upper back strength and the mobility that help protect your back, but they are not a medical treatment. If you have pain, check with your GP or a physio first.
Yes. Artem coaches every exercise in this library 1-to-1 at his private studio in Archway. Book a free assessment and he will check your form and build a plan around you.
Artem OlekhnovychSuitcase carry guide: why this one-sided carry builds a strong core and grip, how it helps everyday life, what it helps prevent and how to do it well.
Artem OlekhnovychSide plank guide: why this hold is a must for a strong, stable back and hips, how it helps you carry and balance every day, and how to do it properly.
Artem OlekhnovychPlank exercise guide: why this core hold is a must for a strong back, how it helps you lift, carry and sit well every day, and how to do it properly.
Artem OlekhnovychCable woodchop benefits from an Archway PT: a stronger rotational core for twisting, lifting and sport that can help protect your lower back. How to start.