The social media platform is the go-to space for everyone when they want to post about their health and fitness. Pro trainers and amateur jocks alike can share pics and videos of their workouts, training plans, fails, and triumphs. Gym buddies aren't just for spotting anymore-since everyone wants their best shot for the 'Gram, your training partners might double as photographers and videographers, too.

On those tough days when the demands of life make it impossible to get a workout in, or the difficult times when you struggle to fire up the willpower to work out, it helps to get some extra motivation from the pros. With that in mind, weve lined up the best fitness accounts you should be following on Instagram.

Youll find a healthy mix of bodyweight exercises, cardio, mobility moves, strength training, and a whole lot of abs and sweat. These men and women dont just show off their jaw-dropping muscle definition for their own gratification-theyll inspire you to get moving, too.

Simply put, The Rock is one of our fitness heroes. His workouts are brutal (and sometimes they include chains ), he motivates his fans to work as hard as they can , and sometimes, he even shares his bonkers workout routines for those brave enough to give them a try. Look no further than his Instagram account if you need a kick in the ass today.

View this post on Instagram A post shared by therock (@therock) on May 2, 2019 at 9:40am PDT

Ok, ok, shameless plug, but the whole point of our jobs is to inspire you to be healthier. Weve got you covered on all things fitness, health, weight loss, and nutrition.

View this post on Instagram A post shared by Men's Health (@menshealthmag) on Jun 28, 2019 at 2:51pm PDT

Bjrnsson is famous for his role as The Mountain in Game of Thrones-but hes also the reigning World's Strongest Man . He can deadlift over 1,000 pounds and takes his fitness so seriously that hes been known to down liquid chicken shakes . You dont need to go that hard, but were pretty sure nothing will make you want to work out more than seeing The Mountain pump some iron.

View this post on Instagram A post shared by Hafr Jlus Bjrnsson (@thorbjornsson) on Jun 6, 2019 at 8:10am PDT

The ex-Mets trainer brings a scientific approach to training and continually shares new workout moves with followers. Hes almost always shirtless, too, highlighting how his exercises focus heavily on your core.

Try It: Need a new way to do face pulls for shoulder health? Lie on your back below a cable machine and grasp the rope handles that way. Pull down while lying on your back.

View this post on Instagram A post shared by ATHLEAN-X | Jeff Cavaliere (@athleanx) on Jun 25, 2019 at 8:12pm PDT

Eb is worth a follow beyond the fact that he's our Fitness Director-although that certainly doesn't hurt his case. He's also a top-tier trainer who posts multiple new workouts per week (which you can find in our Eb & Swole series) and a Men's Health program, New Rules of Muscle , under his belt. His specialty: moves that hit your core while you train other muscles.

Try It: Next time you do dumbbell curls, instead of standing, kneel so your hips are perpendicular to the ground. Youll naturally contract your glutes and abs with every curl, and you wont be able to rock to cheat the curling motion, either.

View this post on Instagram Quick shoulder workout. Note on shoulder training: your shoulders are delicate joints at the mercy of other muscle groups and its easy to blow shoulder movements. They also get a ton of work on chest days and back days, depending how you train those larger groups. So pick your spots to train shoulders....and always always emphasize and own the torso and rib cage positioning ahead of weight. (Also, use a light weight on the last move here.) Moves for this one below, details and cues in audio. *************************** 1) half kneeling halos: 2 reps one way, 2 reps the other, 3-4 clusters per set. 4 sets (switch front leg every set. 2) half kneeling mixed style overhead press: 2 reps left, 2 reps right, 2 reps both, 3-4 clusters like that. 4 sets. (Switch front leg every set). 3) Incline bench double L to lateral raise: 2 L raises one way, 2 other way, 2 lateral raises, 3-4 clusters per set. 3-4 sets. **************************** Dig my training style but not sure where to start with it, or need a time-friendly version? Check out my new workout video program, The New Rules of Muscle. Its 5 30-minute workouts that you can do at home with an adjustable bench and dumbbells. Time is tight in there, but the routines are super-dense and pack plenty of challenge for both beginners and vets. Its available at the link in my bio, and its the perfect entry point into the workouts I deliver on IG. ************************** #fitness #training #newrulesofmuscle #shoulderworkout #fullworkout A post shared by Eb Samuel (@ebenezersamuel23) on Jan 13, 2019 at 1:56pm PST

The ex-CrossFitter has reworked his fitness regimen to incorporate what he calls functional bodybuilding, a marriage of CrossFit ideas, bodybuilding principles, and all-around badass fitness. He posts workouts thatll make you stronger and build your conditioning too.

Try It: Hows your cardio? Youll find out with this burner: Do 15 calories on the rowing machine, then 15 on the SkiErg, then 15 on the assault bike. Rest 90 seconds, and repeat 5 times.

View this post on Instagram A post shared by MARCUS FILLY (@marcusfilly) on Jun 5, 2019 at 5:19pm PDT

Known as The Quad Guy, the bodybuilding-focused Smith has massive legs, of course, and an upper body to match. His workouts and exercises reinvent mainstay movements to help you build more muscle and focus on weak points.

Try It: Youve done dumbbell curls, but youve never done them like this: Curl both dumbbells up to your chest, then take 10 seconds to lower them on each rep. Do 3 sets of 10 reps.

View this post on Instagram A post shared by JULIAN MICHAEL SMITH (@smith.julian) on Jun 18, 2019 at 8:30pm PDT

Ever wonder who helps to push celebrities into the ridiculously good shape needed to play a superhero at the movies? Don Saladino, an NYC-based fitness master, is one of the trainers behind the transformations of Ryan Reynolds , Blake Lively, Sebastian Stan , David Harbour, and others. He shares workout moves to his account daily to give his followers a chance to suit up for their own superhero bodies, too. Saladino also has a new workout video, Superhero Shred , which is designed to whip you into superhero shape, too.

Try It: Perfect your plank by placing your smartphone on your lower back. Dont let the phone fall. Youll need to keep your lower back perfectly balanced. Hold for 30 seconds.

View this post on Instagram Here is your ab workout for today. Tag a friend and forward this to anyone you think might like it. A1) hanging knee raises 4x10 B1) stir the pots 4x10 each direction C1) hollow holds 1x30 seconds immediately into 30 hollow rocks. Do 3 sets. Make sure that you stretch your hips as well as mobility in your mid back after doing ab work. Too much abdominal work can cause tightness in these areas. Always be aware of any decrease in range of motion. Playbook Subscribers: NEW SuitUp & ToneUp Programs have launched. Its never to late to sign up! If you are not a Playbook Subscriber yet, click the link in my bio {MY PLAYBOOK APP} to Download my #PlaybookApp! Free 7 Day Trial. At any given time, I have a 6-week SuitUp Program, a 6-week ToneUp Program, and 10 individual workouts. www.donsaladinoapp.com A post shared by Don Saladino (@donsaladino) on Jan 12, 2019 at 8:02am PST

Come for the laughs, stay for the fitness. Kevin Hart has quickly become one of our favorite online motivators. The comedian has no time for your excuses-so check out one of his killer Instagram workouts if you want to work up a sweat.

View this post on Instagram A post shared by Kevin Hart (@kevinhart4real) on Jun 7, 2018 at 9:27am PDT

Meet Emily Skye-Australian trainer, fitness model, mom, and one of our favorite women in fitness. Her determination, positive attitude, and killer circuits go a long way when all you want to do is veg out on the couch. Dont believe us? Try one of her bodyweight workouts for yourself.

Try It: The weighted 2-phase squat is the perfect move to do with a child. Hold your youngster (or a dumbbell) at your chest, then lower into a deep squat. Push back up until your thighs are just above parallel to the ground, then lower down again, and stand all the way up. Thats 1 rep; do reps for 30 seconds.

View this post on Instagram SHOULDER WORKOUT! . Ensure your form is correct! . . My Meal & Exercise ProgramsLINK IN BIO! . . @emilyskyefitness @emilyskyebeauty . Fitness gear: @reebok / @reebokwomen ________________________________________ . A post shared by EMILY SKYE | Fitness + Health (@emilyskyefit) on Jan 15, 2017 at 10:44am PST

Interested in untraditional workouts with dumbbells, clubs, and more? Eric Leija, aka primal.swoledier, is well worth a follow for routines that will get you moving in whole new ways.

Try It: Keep your shoulders healthy with the kneeling kettlebell halo. Kneel with your thighs perpendicular to the ground and a single kettlebell held at your chest. Tighten your core, then rotate the kettlebell around your head clockwise. Repeat twice, then rotate it around your head counterclockwise twice. Do reps for 30 seconds.

View this post on Instagram My go to full body single kettlebell flow! Try it out this week -3 to 5 reps each side -6 sets -plenty of rest for quality reps #kettlebell #primalmethods #onnit #workout . Get my online Primal Kettlebell Course at EricLeija.com! Link in my bio! . EricLeija.com A post shared by Eric Leija (@primal.swoledier) on Jan 13, 2019 at 3:08pm PST

One of our go-to trainers and author of the Men's Health book The Maximus Body , Maximus is a former policeman and UFC fighter who brings a no-excuses attitude to his fitness routine (and his Instagram presence). Follow him for those days you don't think you'll be able to make your goals work-because he'll remind you he's doing it every damn day.

Try It: Need a bodyweight workout? Try Bobbys Holy Trinity workout. You have 30 minutes to do as many reps of pullups, pushups, and dips as you can, alternating each move until time runs out. Aim to get over 300 reps.

View this post on Instagram A post shared by Bobby Maximus (@bobbymaximus) on Jan 14, 2019 at 5:39am PST

Gideon Akande has a charisma that cant be beat. The former Golden Gloves champion and Mens Health Next Top Trainer posts versatile training techniques that are high energy, super fun, and insanely effective. Try his workouts once and we promise youll be hooked.

Try It: Try Gideons pushup to kickthrough for a full-body burst. Get in position for a renegade row (pushup position with your hands on light dumbbells). Do a pushup. As you push back up, slide your left leg under your torso and to the right, and lift the right dumbbell off the ground and toward the ceiling. Youll finish in a side plank. Return to pushup position. Thats 1 rep; do 10 per side.

View this post on Instagram Every-BODY, rock your body ___ My #workoutwednesday was all bodyweight and lots of movement. ___ It was simple - three speed-skaters followed by a few reps of whatever bodyweight variation came to mind. ___ Would you try this flow? Whats your workout of choice? ___ @niketraining #bodyweight #bodyweightworkout #outdoorworkout #pushups #burpees #highknees #skaters #plankjack #squatjumps #PropelYeah #GideonAkande #wegotgoals #getfitwithgiddy A post shared by Gideon Akande (@getfitwithgiddy) on Jun 13, 2018 at 8:06am PDT

Can you smile every moment of every workout? Somehow Keranen, a former track athlete, does exactly that as she showcases innovative workout after innovative workout. Its not all in the gym, either; shell use everything from chairs to pillows to soup cans as training implements.

Try It: Have a chair nearby? Place your hands on it and get in pushup position. Do a pushup, and as you rise out of the pushup, tuck your knee to your chest. Thats 1 rep; do 8 to 10 per side.

View this post on Instagram A post shared by Kaisa Keranen (@kaisafit) on Jun 28, 2019 at 6:35am PDT

We cant get enough of Hannah Eden. Not only does she run PumpFit Club, a personal group training facility in Florida, but she also keeps her followers motivated by posting full-body workouts that will leave you dripping in sweat.

Try It: Can you handle Edens reverse burpee to regular burpee? To do it, lie on your back, then tuck your knees to your chest and roll to your shoulder blades. Roll back, landing on your feet, then do a standard burpee. Thats 1 rep; do 3 sets of 8 to 10.

View this post on Instagram Feels SO good to be back at it and onto our regular training program @pumpfit_club I have never missed a #MonsterMonday so much in my life! Its only Thursday and Im already dreaming of the Monday SWEATS! If you want to access my training program I have an online #Tribe that are are pretty inspiring and following it too! You should join us all. You can find the link in my bio xo HannahEdenFitness.com/sign-up #HannahEdenFitnessONLINE #HannahEdenFitness #HannahEden #PumpFit #PumpedAF #PumpFitClub #Fitness #SWEAT #HEF #FYR #FindYourReason #PumpFit #PUMP #SWEAT #SereneSoldier #RedefineFearless A post shared by Hannah Eden Fitness (@hannaheden_fitness) on Jun 14, 2018 at 9:18am PDT

The inked-up, super-shredded trainer and super-fit mom ends every single workout post with a dance, just to remind you that fitness isnt always hard work-and she shares her plans with followers in English and Spanish.

Try It: Need an abs burner and have some socks? Get in pushup position, then shift your feet forward so your knees are below your hips. Squeeze your core. Now explosively slide your right foot backward so its straight. Pause. Return to the start and do the same with the left foot. Thats 1 rep; do reps for 40 seconds.

View this post on Instagram A post shared by MankoFit (@massy.arias) on Jun 14, 2019 at 10:33am PDT

If you train at home with little to no equipment, you have to check out Charlee Atkins' workouts. The SoulCycle Master Instructor and strength and conditioning specialist is a maestro of minimalism, posting routines to IG (and sharing them with us through the Try Her Move series ) that can work for just about anyone, anywhere.

Try It: Need a simple shoulder move you can do anywhere? Try Atkins Dolphin Hold. Get in plank position, and tighten your shoulder blades. Then walk your feet forward and push your butt high in the air, aiming to create a straight line from elbows through torso. Hold for 30 seconds.

View this post on Instagram TOTAL BODY Happy Friday! Heres one of my go-to routines. Its pretty straight forward but super fun and definitely hits the total bod! Hope youre active and inspired in the new year! Check out my app for some follow-along workouts www.LeSweatApp.com A post shared by CHARLEE | NYC Trainer (@charleeatkins) on Jan 11, 2019 at 7:50am PST

Youve never seen yoga like this before. If youre looking to improve your mobility, let LA-based yoga instructor Dylan Werner be your inspiration. His body tends to defy gravity and hes the king of casually balancing his entire body weight on one arm.

Try It: You wont be able to pull off Werners moves, but start your yoga training by mastering childs pose. Sit with your thighs on your shins and lean forward. Push your butt back as you do this, while simultaneously driving your hands and arms as far forward as possible. Youll feel a friendly stretch in your lower back; hold for 10 seconds.

View this post on Instagram Its about sensation, never about destination. A post shared by Dylan Werner (@dylanwerneryoga) on Jun 1, 2018 at 10:40am PDT

The three-time reigning Crossfit Games champion shows off his training on his Instagram in unique ways, routinely reminding fans to train both mobility and strength and flashing his favorite training drills.

Try It: Heres your nightmare workout. Every minute on the minute, do 3 power cleans, 3 front squats, and 3 overhead presses. Survive for as many rounds as you can.

View this post on Instagram #hardworkpaysoff #HWPO A post shared by Mathew Fraser (@mathewfras) on May 9, 2018 at 8:46am PDT

The self-described Queen of Workouts posts multiple workouts daily, most involving moves that challenge multiple muscle groups and hone your coordination. She posts plenty of fitspiration too, delivering healthy meal recipes and even cheat-day diet advice.

Try It: Grab a slider and try her slider lunge. Squat until your thighs are parallel with the ground, right foot on the slider, left foot on the ground a few feet behind. Keeping your torso steady, slide your right foot back until its straight; shift it back forward. Thats 1 rep; do 10 per side.

View this post on Instagram Summer Sunday Circuit 40seconds on 20seconds rest 3-5 round www.alexia-clark.com #alexiaclark #queenofworkouts #workout #sundayfunday #workout #fitness #fitforHisreason A post shared by Alexia Clark (@alexia_clark) on Jun 17, 2018 at 9:21am PDT

The creator of the Insanity workouts is a must-follow on Instagram. After scrolling through his feed, youll receive a daily reminder that Shaun Ts six-pack is unreal. Youll find everything from workouts tips, his clients before and after transformations, and inspiring captions to fuel your fitness fire. (Check out the one lesson that turned Shaun T into a fitness mogul .)

Try It: Need a new back move? Heres one: Lie on your belly and lift your chest and legs off the ground. Put your hands on your forehead, palms facing down. Squeeze your glutes, extend one arm forward, and extend the other toward your thighs. Thats 1 rep; do 10 reps per side.

View this post on Instagram Theyre more than just words #DigDeeper A post shared by Shaun T (@shaunt) on Jun 15, 2018 at 12:09pm PDT

Everlines best known for being Kevin Harts trainer, but hes carved his own niche on Instagram, delivering workouts and workout challenges for both the gym and at home.

Try It: Ready for some couch abs? Place your butt on the edge of your recliner or couch, and dont let your back rest on the back. Lift your legs off the ground. Youll feel your abs tense; this is the start. Now alternately cycle your knees back and forth between your chest. Do reps for 40 seconds.

View this post on Instagram A post shared by Ron Boss Everline (@justtrain) on Jul 1, 2019 at 4:59am PDT

Theres fitspiration, and then theres Heba Ali, who delivers electric workout highlight reels thatll leave you stunned. What do we mean? Think L-sits on dumbbells followed by pushup dumbbell taps followed by V-ups on a bench. She never stops working, so you wont either.

Try It: Its not all complicated. Try this simple foam roller plank: Place your forearms on a foam roller while in plank position. Keeping your core tight, slowly roll your forearms along the roller. Do this for 30 seconds.

View this post on Instagram A post shared by Heba Ali (@evolve.nation) on Apr 20, 2019 at 11:30am PDT

Theres training, and then there are the wild circuits that ex-cop Sentmanat posts, essentially gauntlets of toughness and strength. Need an example? Try jumping over a car (yes, really), then jumping over a hurdle and doing a burpee.

Try It: Grab a trap bar and load it with weight, then tie a weighted sled to your back. Do a farmers walk like this for 30 seconds; youll strengthen your grip and your core.

View this post on Instagram A post shared by Tony Sentmanat (@realworld_tactical) on Jun 26, 2019 at 1:59pm PDT

This Mens Health Next Top Trainer and Peloton Tread instructor will help you switch things up when your routine gets dull. Speer, a certified strength and conditioning specialist, has abs so impressive its hard to believe theyre real-seeing those results alone should have you packing your gym bag now.

Try It: Grab a single kettlebell and crank out this abs-shredding pushup variation. Put your right hand on the kettlebell, left hand on the ground. Lower into a pushup, then press back up. As you do this, remove your left hand and touch it to your right shoulder. Pause. Thats 1 rep; do 10 per side.

View this post on Instagram If you ever feel like the sand is washing out from underneath you... hold strong, trust yourself and keep your eye on the bell. #speerstrength @lisahaefnerphoto A post shared by Andy Speer (@andyspeer) on Jun 13, 2018 at 7:43am PDT

You can guess Martinezs specialty from his handle. Hes emerged as one of the smartest presences in the kettlebell training community, and delivers workouts that hit every part of your body, frequently explaining the nuances of how to do basic moves.

Try It: Forget doing kettlebell moves with both arms. Hone single-arm squats, cleans, and snatches, and youll smoke your core with every single rep.

View this post on Instagram A post shared by Marcus Martinez (@kettlebellexercises) on Jun 22, 2019 at 7:35am PDT

The four-time CrossFit Games champ is now retired from competition, and thats only made him more active on social media, where he routinely posts vicious workouts for you to try.

Try It: Fronings latest nightmare workout: 30 power snatches, followed by 5 minutes of rest. Then 30 clean-and-jerks, followed by a 5-minute rest. Finish with 30 muscle-ups.

View this post on Instagram 2 sets 18-14-10 Assault bike cals 9-7-5 Sandbag over the shoulder 200# Rest 5:00 b/t sets w/ coach Gipper @whatsrichdoing (follow along link in bio) A post shared by richfroning (@richfroning) on Jun 13, 2018 at 7:46pm PDT

The California-based Bruno posts plenty of exercises that utilize one of his favorite tools: the landmine. But he keeps it loose, too, letting his personal fitness opinions fly on everything from CrossFit to the training profession to his hate of burpees.

Try It: Need a new way to squat? Grasp a barbell in a landmine and stand in front of it. Lower down until your thighs are parallel with the ground, then push back up; thats 1 rep. Do 3 sets of 10.

View this post on Instagram A post shared by Ben Bruno (@benbrunotraining) on Mar 17, 2019 at 9:04am PDT

Theres a reason Kenneth Gallarzo, vice president of the World Calisthenics Organization, has nearly half a million Instagram followers. His posts will show you how to use your own body weight to work out harder and longer to give you the muscle definition youre after-even if you dont have access to pricey equipment.

Try It: Have a friend check your plank. Have them try to push your knees or torso into the ground, and have them lift your hips skyward. If you dont keep your core tight, theyll be able to break your plank. Dont let them.

View this post on Instagram A post shared by Kenneth Gallarzo (@progressive_calisthenics) on Nov 15, 2018 at 2:39pm PST

Arizona-based trainer Jeremy Scott has the ultra-lean, muscular body most guys would kill for-and his Instagram is a documentation of the hard work required to achieve it. He posts daily about what hes up to in the gym and what he puts on his plate-usually simple meals that consist of only protein and vegetables. It clearly works for him.

Try It: Scotts ultra-simple, go-anywhere chest blast: Do 10 pushups with your feet on a bench, then immediately do 10 pushups with your hands on the bench. Rest a few moments, then repeat. Do 10 sets.

View this post on Instagram The Triathlon Challenge ~ Scroll for videos and my times on each exercise ~I stole this from @bobbymaximus ~ They quoted it as the Hardest Workout you can do in 5 Minutes (my 2 cents if its not the hardest its damn close) ~ The Setup: 1. Ski 500M 2. Fan/ Assault Bike 50 Cals 3. Row 500M all in 5 Minutes or Less. Took me 4:57 start to finish to complete ...and I was on the ground for a good 15 Minutes in the fetal position felt like to be honest. I went Bike first at 1:31- Ski second at 1:40 and Row last at 1:41 ~ I picked this order because the bike is the hardest for me Row is the easiest...this is not only a crushing physical challenge but mentally to see how deep of waters you are willing to go and test what your true capacity is. Enjoy and tag me at #jeremyscottfitness if you give this a try the goal is 5 Minutes or less but for most people under 7 Minutes I think is a legit effort. @menshealthmag #assaultbike #concept2 #rowing #row #skierg #cardio #challenge #scottsdale #arizona #phoenix #az #86400 #workoutmotivation #fitnessmotivation #fitness #fitspo #fitfam #personaltrainer #fitspiration #fitstagram #workout #workouts #puke #gymjones #menshealth #womenshealth #onlinecoaching #saturday A post shared by Jeremy Scott Fitness (@jeremyscottfitness) on Jun 16, 2018 at 1:01pm PDT

This former coal miner is now all about iron. Gregory was a competitive powerlifter and fitness model who now serves as an online trainer and entrepreneur-but that doesn't mean that he'll ever miss a workout.

Try It: Gregorys latest project will smoke your legs every day: He does at least 400 meters of walking lunges daily.

View this post on Instagram A post shared by CoryG (@corygfitness) on Jan 13, 2019 at 10:24am PST

If theres a bangin celebrity body out there, Gunnar Peterson probably had something to do with it. Hes worked with countless NFL and NBA athletes and big name celebrities like Khloe Kardashian. Also, J Lo says hes the best trainer she ever had-and who are we to argue with those results?

Try It: Upgrade your farmers walk by doing a shrug with every fourth step.

View this post on Instagram Multi-planar, ankle mobility, glute intensive, cardiovascular demand, core and more... basic weekend stuff, ya know? @reactive_training @inertiawave @mbslingshot @torque.fitness @function.first A post shared by Gunnar Peterson (@gunnarfitness) on May 12, 2018 at 7:25am PDT

Jeanette Jenkins is all about athleticism. Her clientele includes NFL stars, NBA champions, and Olympic gold medalists. You dont have to be a pro to follow her workouts, though. Her feed is full of step-by-step workouts that anyone can try.

Try It: Jenkins best abs exercise is a fun one. Sit on the ground holding a pillow overhead and raise your straight legs to shoulder height. Raise your torso 6 inches off the ground. Maintain this position as you repeatedly slam the pillow into your shins. Work for 40 seconds, then rest for 20; do 3 sets.

View this post on Instagram Abs & Booty 8Exercise Mini Band Circuit! My booty is still sore these are the truth! 9 More Bonus Exercises in my #InstagramStories Its week3 of our #SummerBody Bootcamp in the club @hollywoodtrainerclub www.TheHollywoodTrainerClub.com make sure you login & complete todayss workout! Its never too late to join us, all 30Days of this bootcamp are in the #VirtualGym under the #Exercise section so you can start today! Heres a BONUS #MiniBand Circuit that focuses on your #Abs and #Booty 30-45sec of each, 2-3sets! Give it a try! (Song #GetBusy by @duttypaul ) #MiniBands #Bootcamp #WorkoutMotivation A post shared by Jeanette Jenkins (@msjeanettejenkins) on Jun 5, 2018 at 6:08am PDT

Bret Conteras is no joke: Hes a certified strength and conditioning specialist with a Ph.D. in sports science. And yes, people call him the Glute Guy, so we know who youll be turning to on your next leg day.

Try It: Heres an easy glute burner. Place your right foot on a coffee table, left foot in the air, and your upper back on your couch, butt on the ground. Now lift your butt off the ground slightly. Pulse in this position for 30 seconds; repeat on the other side.

View this post on Instagram Im receiving numerous questions about the staggered stance (aka b-stance) hip thrust. Its a mostly single leg exercise so you dont have to use nearly as much loading as you do with double leg hip thrusts. But its much more stable than pure single leg where you raise one leg off the ground, so you use more loading than you would with single leg hip thrusts. Start with your weaker leg and then match the number of reps with your stronger leg. If you have an EZ-bar, use it preferably. The smith machine works great for these too. Begin with around 30% of your hip thrust 1RM and adjust from there. We like 3 sets of 10 at Glute Lab. Thanks to @benbrunotraining for this gem. #thethrustisamust #gluteguy #glutelab A post shared by Bret "Glute Guy" Contreras PhD (@bretcontreras1) on Jun 14, 2018 at 7:16am PDT

After New-York based personal trainer Jay Maryniak placed first in a CrossFit competition, he was diagnosed with Type 1 diabetes -but that didnt stop him from pursuing his love for fitness. The man loves to mix things up with kickboxing, gymnastics, strength training, cardio, and more.

Try It: Old-fashioned wall-sits are boring, so Maryniak spices them up by adding in biceps work. Get in wall-sit position with two dumbbells, then do hammer curls for 30 seconds. Do 3 sets.

View this post on Instagram What are your calisthenics goals?? What moves do you aspire to master? Or whats your favorite calisthenics movement? Leave a comment below #wheninrhone @rhone A post shared by Jay T. Maryniak (@jtm_fit) on Jun 6, 2018 at 12:56pm PDT

This U.S. Marine will remind you just how cool pullups can be. Sure, theyre brutal, but master them and theyll lead to the out-of-this-world variations that Eckert regularly pulls off, everything from archer pullups to one-arm pullups and muscle-ups.

Try It: Build your grip strength for the pullup by grabbing a rubber weight plate in one hand. Flip the plate, then catch it. Do 3 sets of 8 to 10 reps.

View this post on Instagram A post shared by Michael Eckert (@michaeleckert_fit) on Jun 21, 2019 at 1:59pm PDT

This former Mens Health cover boy has built a reputation as one of the militarys strongest, most creative fitness presences. He almost always does workouts in camo fatigues-and almost always accomplishes things mere mortals could never pull off.

Try It: Want to carve your inner chest? Stand holding two light plates against each other at your chest. Tighten your core. Press them out, keeping them flush against each other and squeezing your chest. Return them to your chest. Thats 1 rep; do 10.

View this post on Instagram A post shared by Diamond Ott (@diamondcut_fitness) on May 29, 2019 at 7:40am PDT

Joe Sakoda, better known as Rulk, has worked with Chris Hemsworth and Josh Brolin, among others, and is the creator of Raw Functional Training, a brutal military-style brand of working out that builds toughness, strength, and muscle, and he regularly posts about it on his Instagram.

Try It: Youve run on a treadmill, but have you bear-crawled on one? Leave the treadmill powered off, place your hands off the belt, and let your legs push the belt. Go for 3 minutes, 40 seconds on, 20 off.

View this post on Instagram A post shared by Rulk (@da_rulk) on Jun 7, 2019 at 7:34pm PDT

The ex-NFL punter has swiftly transitioned into life after football and embraced bodybuilding, continually aiming to add inches to his arms. He shares that journey with his followers, posting new arm exercises that push your biceps and triceps training to new heights.

Try It: Youve done lunges before, but not like Weatherford does them. After stepping forward into each lunge, pulse twice at the bottom, then pop back up and do the next rep.

View this post on Instagram A post shared by Steve Weatherford (@weatherford5) on Jun 19, 2019 at 5:40pm PDT

For anyone over age 45 whos not sure whether they can still be ripped, theres Paul Sklar, 47 years young, a 26-year personal trainer built like a superhero. The former duathlete and rower posts a variety of muscle-building workouts that men half his age might not survive.

Try It: Ready for a vicious dumbbell biceps curl? Grab two dumbbells. Curl the right one until your forearm is parallel with the ground; stay here. Now do 10 curl reps with the right dumbbell. Do 3 sets like this per arm.

View this post on Instagram A post shared by Paul Sklar (@paulsklarxfit) on Jun 26, 2019 at 9:13am PDT

This New York City police officer has made it his mission to prove that cops dont just eat donuts, so he posts regular workout content. Hes also upfront about his injuries and training struggles, consistently admitting that its a battle to stay fit.

Try It: Counihan constantly reminds you that fitness doesnt happen overnight. Repeat that line over and over, even when your training is a struggle.

View this post on Instagram A post shared by Michael Counihan (@nodonutshere) on Jan 31, 2019 at 6:56am PST

This technique-focused trainer regularly posts on the nuances of critical gym movements, showing you the differences between, say, a perfect back squat rep and one that can get you injured. Watch his videos, and youll gradually improve your training form.

Try It: Currents latest focus is tempo. Try this the next time you do a cable row: Take 2 seconds to bring the bar to your chest, and 4 seconds to return it back to the start.

View this post on Instagram A post shared by Austin Current, BSc., CSCS (@austincurrent_) on Apr 22, 2019 at 10:56am PDT

The former U.S. Olympic gymnast is now the co-owner of Power Monkey Fitness and a gymnastics coach, and he regularly showcases electric exercises on his Instagram.

Try It: Grab a Swiss ball and hold it in your hands while lying on your back. Do a V-up, and pass the Swiss ball to your feet. Do another V-up and pass the Swiss ball back to your hands. Do 50 reps.

View this post on Instagram A post shared by David Durante (@davedurante) on Jun 17, 2019 at 6:17am PDT

Widerstrom once replaced Jillian Michaels as a lead trainer on The Biggest Loser, and shes since rocketed to stardom. Shes a versatile fitness presence, embracing everything from bodybuilding to cardio to CrossFit to powerlifting.

Try It: Widerstroms 3-round shoulder burner goes like this: 12 to 15 Arnold presses, followed by 12 lateral raises, followed by 15 dumbbell curls. Rest a minute, then repeat.

View this post on Instagram A post shared by Jen Widerstrom (@jenwiderstrom) on Feb 28, 2019 at 6:35am PST

Chris Hemsworths personal trainer doesnt just post workouts. Hell give you food tips, workout challenges, jokes and humor, and much more. Oh, and every so often, hell post a pic of himself with Hemsworth.

Try It: Place a dumbbell on the ground. Get in bear crawl position and push it 10 steps. Pick it up and do rows from the bear crawl position, 10 with each arm. Thats 1 set; do 3.

View this post on Instagram A post shared by Luke Zocchi (@zocobodypro) on Jun 24, 2019 at 2:16am PDT

The former Broncos safety has fallen in love with fitness and regularly posts his workouts with the hashtag #dailydeposits, a reminder to always find a little time to push yourself in the gym.

Try It: For a quick abs burn, loop a miniband around your feet and sit on a bench. Lift your torso and legs in the air, keeping your arms close to the bench for balance. Tuck one knee to your chest, keeping the other straight. Alternate knees-to-chest for 40 seconds.

This former bull rider has made a name for himself by working with the cast of the CWs Riverdale and Hollywood director Peter Berg. He populates his Instagram with pictures of his Hollywood exploits and plenty of fitspiration pics.

Try It: Do you dare do Fines bench press challenge? Load a bar with 135 pounds. You can rerack the bar, but never let it go. Do 100 reps, resting as needed, as quickly as possible.

View this post on Instagram A post shared by Alex Fine (@alexfine44) on Mar 16, 2019 at 4:35pm PDT

This boxing trainer is all about fitspiration, posting empowering pics of her gym workouts and showing off quick hands in her sparring sessions. Not sure how hard she punches? Watch her crush the heavy bag.

Try It: Need to perfect the height of your kettlebell swing? Have a friend stand across from you and give you a target. The bell must hit that target every time.

View this post on Instagram A post shared by ASHLEY GUARRASI (@ashleyguarrasi) on Jun 27, 2019 at 7:31pm PDT

This Australian trainer regularly posts a blend of quick bodyweight and equipment-based workouts. Her workouts will challenge you, but she makes sure they never feel impossible.

Try It: Grab a kettlebell and hold it at your chest in bottoms-up position, then shift into a split stance. Press the single kettlebell overhead; aim to do 8 to 10 reps per side. Do 3 sets.

View this post on Instagram A post shared by Tanya Poppett (@tanyapoppett) on Mar 5, 2019 at 12:54am PST

Fitch, the creator of Animal Flow (a bodyweight training method that has you frequently on all-fours and moving with fluidity), routinely posts bodyweight feats of strength on his Instagram page, reminding you that you dont always need weights to build muscle.

Try It: Need to loosen your shoulders? Sit on the ground and roll your shoulders slowly back and forth, aiming to feel your scapulae moving freely.

View this post on Instagram A post shared by Mike Fitch (@mikegbt) on Feb 5, 2019 at 11:00am PST

This former Mens Health Top Trainer contender runs Anatomy Fitness in Miami and also oversees Project Dadbod, an initiative to help regular Joes get in shape on a time crunch. His workouts will push you in the gym but always respect your time.

Try It: It doesnt get easier than this half-hour burner from Garner: Find a box and don a weighted vest and do stepups, alternating legs, for the next 30 minutes.

View this post on Instagram A post shared by Sean Garner (@seangarner) on Jun 29, 2019 at 6:58am PDT

Vazquez works to leave you something challenging and exciting in every post, blending calisthenic fitness with gymnastics and explosive athleticism to surprise you in each video. Youll push yourself harder after seeing how hard he pushes himself.

Try It: Vazquezs favorite pushup combo is simple: Lower into a pushup, then shift your forearms onto the ground. Press back up onto your hands, then push all the way up. Thats 1 rep; work your way up to 8.

View this post on Instagram A post shared by Michael Vazquez (@michaelcvazquez) on Jun 29, 2019 at 8:07am PDT

The veteran trainer and sports performance specialist routinely posts workouts and challenges thatll push you to realize your potential, always showing the full movement. He focuses especially on mobility, pushing you to hone more than glamour muscles.

Try It: Need a shoulder-safe bench press? Lie with your back on a Bosu ball and a kettlebell held, bottoms up, in one hand, above your chest. Do 10 presses from this position, then repeat on the other arm.

View this post on Instagram A post shared by Dr. John Rusin (@drjohnrusin) on Jun 28, 2019 at 2:01pm PDT

This Team Ninja Warrior champion has emerged as a pullup and grip strength expert on Instagram, routinely posting both feats of strength (check out her bench press) and athleticism. Just to prove that shes human, shell also regularly post her epic fails.

Try It: Need a place to do inverted rows while at a hotel? Place your arms on a treadmill for support.