Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
High Knee Squat Tuck	Pull	Cardio	Intermediate	None required	Legs, Core
Overhead Lockout Lunge W Kettle Bell		Cardio	Athletic	None required	Legs, Back, Hamstrings, Upper
Kinesis Drop Downs/Squats		Cardio	Intermediate	None required	Legs, Hips, Core, Arms
Fast Feet	N/A	Cardio	Beginner	None required	Legs, Calves
Kinesis Low End Core Separation	N/A	Cardio	Intermediate	None required	Core, Arms, Legs, Back
X Work	N/A	Cardio	Beginner	None required	Legs, Calves
Katie Switch Lunge	Push	Cardio	Intermediate	None required	Legs, Core
Seated Cardio Session	Push	Cardio	Beginner	None required	Arms, Core, Upper Abs
Kinesis Standing Rear Shoulder	N/A	Cardio	Intermediate	None required	Shoulders, Arms, Core, Legs, Posterior
Ski Line Jump	Push	Cardio	Beginner	None required	Legs
Treadmill Cardio: Incline, Steady State	N/A	Cardio	Beginner	Treadmill	Legs, Hips
Kinesis High Side Row	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Lats
Kinesis Bow & Arrow Interval	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Lats
Mt. Climbers On Stride Board	N/A	Cardio	Elite	None required	Legs, Hips, Quadriceps, Glutes, Flexors
Bosu Jumping Jacks		Cardio	Athletic	None required	Core, Back, Lower
Spartan Switch Lunge	Push	Cardio	Intermediate	Dumbbells	Legs, Core, Shoulders, Posterior
Fake Jump Rope	N/A	Cardio	Beginner	None required	Legs, Calves
Kinesis High End Ax Chop/Core Separation	N/A	Cardio	Intermediate	None required	Back, Core, Arms, Legs
Bosu Skier Hops		Cardio	Elite	Bosu Ball	Core, Hips, Flexors
Battle Ropes: Alternating	N/A	Cardio	Athletic	Battle Ropes	Shoulders, Core, Arms
Kinesis Standing Lat Interval	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Upper
Seated Cardio Session Using Different Arm Movements	Push	Cardio	Beginner	None required	Arms, Forearms, Biceps
Mountain Climbers	N/A	Cardio	Beginner	None required	Legs, Core
Frog Tuck Burpees	Push	Cardio	Athletic	None required	Legs, Core, Chest, Shoulders, Anterior
Battle Ropes: Two Arm	N/A	Cardio	Athletic	Battle Ropes	Shoulders, Core, Arms