Title Force Type Category Difficulty Equipment Muscle Groups
Bosu Skier Hops Cardio Elite Bosu Ball Core, Hips, Flexors
Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick N/A Core Elite Ab Mat Core, Back, Upper, Lower
Jumping Jack Bosu Burpee N/A Plyometrics Elite Bosu Ball Chest, Legs, Shoulders
Jump Pull Up N/A Plyometrics Elite Pull Up Bar Attachment Legs, Back, Lats
Barbell Sumo Deadlift Pull Bodybuilding Elite Barbell Bar, Lifting Straps Legs, Back, Core, Hamstrings
Stride Board Lunge And Kettle Bell Press N/A Endurance Elite None required Legs, Shoulders, Core, Anterior
Bench Lateral Hop Cardio Elite Flat Bench Legs, Core
Jump Squat Static Plyometrics Elite None required Legs, Glutes, Calves
Jumping Jack Bosu Burpee Overhead Lockout Lunge N/A Plyometrics Elite None required Legs, Chest, Shoulders
Jumping Lunge N/A Plyometrics Elite None required Legs, Hamstrings, Glutes
Box Jumps: High Level Push Plyometrics Elite Wooden Plyo Box Legs, Hips
Pistol Squats: Smith-Machine Assisted Push Bodybuilding Elite Smith Machine Legs, Quadriceps, Glutes
Mt. Climbers On Stride Board N/A Cardio Elite None required Legs, Hips, Quadriceps, Glutes, Flexors
Vertical Leg Press: Smith-Machine, Wide Stance Push Bodybuilding Elite Smith Machine, Ab Mat Legs, Glutes, Hamstrings, Quadriceps
Stair Master Cardio: Steady State, Step Variations N/A Cardio Elite None required Legs, Hips
Stride Board Lateral Lunge and Kettle Bell Overhead Press Kettlebell Elite Kettlebells Legs, Core, Shoulders
TRX Handstand Pushups Push TRX Elite None required Shoulders, Back, Core, Upper
Rapid Fire Front Kicks N/A Cardio Elite None required Core, Legs
Sledgehammer Tire Strikes N/A Agility Elite Sledge Hammer, Tractor Tire Arms, Back, Core, Chest, Legs
Single Leg Bosu Hop Plyometrics Elite Bosu Ball Legs, Quadriceps, Calves
Vertical Leg Press: Smith-Machine, Close Stance Push Bodybuilding Elite Ab Mat, Smith Machine Legs, Glutes, Hamstrings, Quadriceps
Depth Box Jumps Push Plyometrics Elite Wooden Plyo Box Legs, Hips, Core
Stair Master Cardio: H.I.I.T. 30 Second Intervals N/A Cardio Elite None required Legs, Hips
Barbell Deadlift Pull Bodybuilding Elite Barbell Bar, Lifting Straps Back, Legs, Core, Lower
Tire Flips N/A Agility Elite Tractor Tire Legs, Back, Chest, Shoulders, Arms