Title Force Type Category Difficulty Equipment Muscle Groups
Tire Jumps: Alternating Sides Push Agility Athletic Tractor Tire Legs, Core
Step Ups With A Hop: All On One Leg, Then The Other Push Plyometrics Intermediate Plyo / Step-up Boxes Legs, Glutes, Quadriceps, Hamstrings
Medicine Ball Pushups Push Bodyweight Intermediate Medicine Ball Chest, Arms, Core, Triceps
Lying Bicep Curls: E-Z Curl Bar Close-Grip Pull Bodybuilding Intermediate EZ Curl Bar, Cable Crossover Machine, Ab Mat Arms, Biceps, Triceps
Incline Bench Press: Dumbbell, Neutral-Grip, Two-Arm Push Dumbbell Beginner Dumbbells Chest, Upper, Inner
Bird Dog Static Static Core Intermediate None required Core, Legs, Glutes
Barbell Sumo Deadlift Pull Bodybuilding Elite Barbell Bar, Lifting Straps Legs, Back, Core, Hamstrings
Barbell Shoulder Push Press: Standing, Split Stance Push Bodybuilding Athletic Barbell Bar, Fat Gripz, Squat Rack Shoulders, Chest, Arms, Upper, Triceps
Seated Stir the Pot Core Athletic Kettlebells, Ab Mat Core, Shoulders, Obliques, Anterior
Front Raises: E-Z Curl Bar, Pronated-Grip Pull Bodybuilding Intermediate EZ Curl Bar, Fat Gripz Shoulders, Arms, Anterior
Pull-Ups: Machine, Assisted, Close-Grip Pull Pull Ups Beginner Weight Assisted Chin-Up Machine Back, Arms, Lats, Upper, Biceps
Bridge 4 Way Glute- Knees Together N/A Bodyweight Beginner Ab Mat Legs, Core, Glutes, Hamstrings
Hip Lifts: Weighted, Barbell Push Bodybuilding Athletic Barbell Bar, Barbell Bar Pad, Flat Bench Legs, Hips, Glutes, Quadriceps, Hamstrings
Reverse Lunge w Curl N/A Dumbbell Intermediate Hex Dumbbells (pair) Legs, Arms, Biceps, Hamstrings
Dips: Machine, Assisted Push Bodyweight Beginner Weight Assisted Dip Machine Chest, Arms, Back, Triceps
Sb Push Up Push Exercise Ball Athletic Swiss Ball Chest, Core
Jumping Jack Bosu Burpee N/A Plyometrics Elite Bosu Ball Chest, Legs, Shoulders
Spartan Switch Lunge Push Cardio Intermediate Dumbbells Legs, Core, Shoulders, Posterior
Lat Pull-Downs: Neutral-Grip Pull Bodybuilding Intermediate Fat Gripz, Lifting Straps, Lat Bar Attachment Back, Arms, Lats, Upper, Biceps
3-Way Arm Raise Pull Dumbbell Intermediate Dumbbells Arms, Shoulders
Reverse Crunches: Shins on Stability Ball Pull Exercise Ball Intermediate Ab Mat, Swiss Ball Core, Legs, Back, Hips, Arms, Lower
High Knee to Front Kick N/A Bodybuilding Beginner None required Legs, Core
Swing Lunges Push Bodyweight Athletic None required Legs, Hips, Quadriceps, Hamstrings
Barbell Lunges: All On One Leg, Then The Other Push Bodybuilding Athletic Barbell Bar, Squat Rack Legs, Quadriceps, Hamstrings, Glutes
Pass Through with Ball Core Athletic Exercise Ball Core, Upper Abs, Lower Abs