Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Kinesis Standing Lat Interval	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Upper
Battle Ropes: Two Arm	N/A	Cardio	Athletic	Battle Ropes	Shoulders, Core, Arms
Treadmill Cardio: Incline, Steady State	N/A	Cardio	Beginner	Treadmill	Legs, Hips
Kinesis Bow & Arrow Interval	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Lats
Kinesis Standing Rear Shoulder	N/A	Cardio	Intermediate	None required	Shoulders, Arms, Core, Legs, Posterior
Kinesis High Side Row	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Lats
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
Frog Tuck Burpees	Push	Cardio	Athletic	None required	Legs, Core, Chest, Shoulders, Anterior
Spartan Switch Lunge	Push	Cardio	Intermediate	Dumbbells	Legs, Core, Shoulders, Posterior
Fast Feet	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
Battle Ropes: Alternating	N/A	Cardio	Athletic	Battle Ropes	Shoulders, Core, Arms
Bosu Skier Hops		Cardio	Elite	Bosu Ball	Core, Hips, Flexors
Ski Line Jump	Push	Cardio	Beginner	None required	Legs
High Knee Squat Tuck	Pull	Cardio	Intermediate	None required	Legs, Core
Fake Jump Rope	N/A	Cardio	Beginner	None required	Legs, Calves
Seated Cardio Session Using Different Arm Movements	Push	Cardio	Beginner	None required	Arms, Forearms, Biceps
Katie Switch Lunge	Push	Cardio	Intermediate	None required	Legs, Core
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
Seated Cardio Session	Push	Cardio	Beginner	None required	Arms, Core, Upper Abs
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
Mountain Climbers	N/A	Cardio	Beginner	None required	Legs, Core