Title Force Type Category Difficulty Equipment Muscle Groups
High Knee Squat Tuck Pull Cardio Intermediate None required Legs, Core
Bosu Skier Hops Cardio Elite Bosu Ball Core, Hips, Flexors
Bench Lateral Hop Cardio Elite Flat Bench Legs, Core
Battle Ropes: Alternating N/A Cardio Athletic Battle Ropes Shoulders, Core, Arms
Burpees N/A Cardio Athletic None required Core, Legs
X Work N/A Cardio Beginner None required Legs, Calves
Kinesis Standing Lat Interval N/A Cardio Intermediate None required Back, Arms, Core, Legs, Upper
Treadmill Cardio: Incline, Steady State N/A Cardio Beginner Treadmill Legs, Hips
Ski Downs Cardio Intermediate None required Legs, Quadriceps, Hamstrings, Calves
Battle Ropes: Two Arm N/A Cardio Athletic Battle Ropes Shoulders, Core, Arms
Jab Drill Alternating N/A Cardio Intermediate Dumbbells Legs, Shoulders, Anterior
Squat To Overhead Press Push Cardio Intermediate Barbell Bar Legs, Shoulders
Kb Swings N/A Cardio Intermediate Kettlebells Legs, Core, Glutes
Upright Mountain Climbers Cardio Intermediate None required Core, Legs, Arms
Broad Jumps N/A Cardio Intermediate None required Legs, Quadriceps, Glutes
Seated Cardio Session Using Different Arm Movements Push Cardio Beginner None required Arms, Forearms, Biceps
Ropes (Single) And Alternating N/A Cardio Athletic Battle Ropes Arms, Core
Elliptical High Resistance N/A Cardio Intermediate None required Legs, Arms, Core
Kinesis Bow & Arrow Interval N/A Cardio Intermediate None required Back, Arms, Core, Legs, Lats
Chair/Box Step Up With High Knee N/A Cardio Beginner Plyo / Step-up Boxes Legs, Quadriceps, Glutes
Kinesis High End Ax Chop/Core Separation N/A Cardio Intermediate None required Back, Core, Arms, Legs
Bosu Jumping Jacks Cardio Athletic None required Core, Back, Lower
180 Broad Jumps N/A Cardio Intermediate None required Legs, Quadriceps, Glutes
Frog Tuck Burpees Push Cardio Athletic None required Legs, Core, Chest, Shoulders, Anterior
Elliptical N/A Cardio Intermediate None required Legs, Arms, Core