Title Force Type Category Difficulty Equipment Muscle Groups
Crab Single Leg Extensions N/A Bodyweight Intermediate None required Legs, Shoulders, Glutes, Hamstrings, Anterior
Hip Bridges Push Bodyweight Beginner Flat Bench Legs, Back, Glutes, Hamstrings, Lower
Barbell Straight Leg Deadlifts Pull Bodybuilding Intermediate Barbell Bar Legs, Hips, Hamstrings, Glutes
Thruster Dumbbell Athletic None required Core, Legs, Arms, Shoulders
Sledgehammer Tire Strikes N/A Agility Elite Sledge Hammer, Tractor Tire Arms, Back, Core, Chest, Legs
Ropes (Single) And Alternating N/A Cardio Athletic Battle Ropes Arms, Core
Chasse with Weighted Punch N/A Dumbbell Intermediate Dumbbells Arms, Legs, Glutes, Quadriceps
Euro Step Middle N/A Agility Athletic None required Legs, Arms
Chest Press Push Dumbbell Intermediate Ab Bench, Dumbbells Chest, Arms, Triceps
Side Lateral Raises: Bent-Over, Pronated-Grip, Dumbbell Pull Bodybuilding Intermediate Dumbbells, Fat Gripz Shoulders, Posterior, Lateral
Cable Squats Push Bodybuilding Intermediate Cable Crossover Machine, Tricep Press Down Bar Attachment Legs, Glutes, Quadriceps, Hamstrings
Roll Up w MB N/A Core Athletic Medicine Balls Core, Upper Abs
Barbell Row: Supinated-Grip Pull Bodybuilding Intermediate Fat Gripz, Barbell Bar Back, Arms, Lower, Biceps
Turkish Get Up Push Bodyweight Athletic None required Core, Arms
Squat Hops Push Bodyweight Beginner None required Legs, Core, Quadriceps, Hamstrings, Calves
Seated Stir the Pot Core Athletic Kettlebells, Ab Mat Core, Shoulders, Obliques, Anterior
Single Leg On Bosu Upright Row Pull Agility Athletic Bosu Ball, Kettlebells Legs, Shoulders, Calves, Glutes
T Thumbs Up N/A Bodybuilding Beginner None required Back, Upper
Curtsey Lunges Push Bodyweight Beginner None required Hips, Legs, Inside, Outside, Quadriceps, Hamstrings
Medicine Ball Pushups Push Bodyweight Intermediate Medicine Ball Chest, Arms, Core, Triceps
Resistance band Stiff leg deadlifts Pull Resistance Bands Beginner None required Legs, Back, Hamstrings, Glutes, Lower
Reverse Lunge with High Knee Hop Push Bodyweight Athletic None required Legs, Quadriceps, Glutes
Chest Press to Alternating Lockout Push Dumbbell Intermediate Dumbbells, Swiss Ball Chest, Legs, Core, Glutes
Duck Step Ups Push Bodyweight Intermediate None required Legs, Quadriceps, Calves
Lateral Box Jump Plyometrics Athletic Plyo / Step-up Boxes Legs, Hips, Outside