| Squat To Overhead Press |
Push |
Cardio |
Intermediate |
Barbell Bar |
Legs, Shoulders |
| Ropes (Single) And Alternating |
N/A |
Cardio |
Athletic |
Battle Ropes |
Arms, Core |
| Step Up W Curl |
N/A |
Cardio |
Beginner |
Plyo / Step-up Boxes |
Legs, Arms, Biceps, Glutes |
| Rower Sprint |
Pull |
Cardio |
Intermediate |
Row Machine |
Legs, Back, Lats, Lower |
| Ropes Cork Screw |
N/A |
Cardio |
Intermediate |
None required |
Core, Arms |
| Ropes Doubles |
N/A |
Cardio |
Athletic |
Battle Ropes |
Core, Arms, Triceps |
| Treadmill Sprints |
N/A |
Cardio |
Athletic |
Treadmill |
Legs, Glutes |
| Step Up And Curl (High Knee Lift) |
N/A |
Cardio |
Beginner |
Plyo / Step-up Boxes, Hex Dumbbells (pair) |
Legs, Arms, Biceps |
| Ropes Kneeling |
N/A |
Cardio |
Athletic |
Battle Ropes, Ab Mat |
Arms, Core |
| Ropes Side To Side |
N/A |
Cardio |
Athletic |
Battle Ropes |
Core, Arms, Legs, Glutes |