582 exercises available · Page 24 of 25
A two-footed plyometric jump that pulls both knees toward the chest in the air, then lands softly on the balls of the feet.
A scripted sequence from lying to standing and back, with a kettlebell locked out overhead the whole way.
Floor-to-stand sequence performed with one dumbbell locked out overhead through every transition.
A strict standing press of two kettlebells from the front rack to an overhead lockout, with no leg drive.
Bent-over barbell row taken with an underhand grip, which tucks the elbows and favors the lats.
Supine core rep that lifts the torso and straight legs at once until the body folds into a V shape.
Vertical climbing on a fixed track, driving alternating arms and legs through a continuous upward stride.
A walking warm-up that hugs one knee to the chest on each step, opening the hips while challenging single-leg balance.
A bodyweight walking lunge that builds the glutes and quads one leg at a time while training balance and gait control.
A traveling lunge that rotates the torso toward the front leg at the bottom, then steps through to the next side.
A front squat into an explosive overhead throw against a wall target, caught on the rebound and repeated.
An isometric squat hold against a wall that builds quad endurance and mental grit — the classic equipment-free leg burner.
A straight-leg raise from locked parallel bars, with a dumbbell clamped between the feet as extra load.
Pull-up loaded with extra weight on a dip belt, adding resistance once bodyweight reps are easy.
A floor push-up from a low front angle with the hands set very wide, about one and a half to two shoulder-widths apart.
Flat barbell bench press taken well outside shoulder width, shortening the range and loading the chest hard.
A standing barbell curl with the hands set wider than the shoulders, shifting emphasis toward the inner biceps.
Seated cable pulldown taken wider than shoulder width, pulling the bar to the chest with the lats.
Bodyweight pull-up with the hands set well outside shoulder width, pulling the chin over the bar.
Seated cable row taken on a wide bar, pulling to the upper abdomen with the elbows away from the ribs.
A deep lunge with an upward torso rotation that combines a hip stretch with an opening chest movement.
Hold a loaded roller at arms length and wind the rope up and down using only wrist rotation.
Underhand barbell row with the torso held just past 45 degrees, popularized by Dorian Yates.
Overhead press performed seated on the floor with the legs straight, so the trunk gets no support.
