Title Force Type Category Difficulty Equipment Muscle Groups
Kinesis Standing Rear Shoulder N/A Cardio Intermediate None required Shoulders, Arms, Core, Legs, Posterior
Kinesis Drop Downs/Squats Cardio Intermediate None required Legs, Hips, Core, Arms
Kinesis Standing Lat Interval N/A Cardio Intermediate None required Back, Arms, Core, Legs, Upper
Spartan Switch Lunge Push Cardio Intermediate Dumbbells Legs, Core, Shoulders, Posterior
Frog Tuck Burpees Push Cardio Athletic None required Legs, Core, Chest, Shoulders, Anterior
Fast Feet N/A Cardio Beginner None required Legs, Calves
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
Overhead Lockout Lunge W Kettle Bell Cardio Athletic None required Legs, Back, Hamstrings, Upper
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
Kinesis Bow & Arrow Interval N/A Cardio Intermediate None required Back, Arms, Core, Legs, Lats
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
Kinesis High Side Row N/A Cardio Intermediate None required Back, Arms, Core, Legs, Lats
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