All Exercises

abs

• Plank
  
• Shoulder Taps
  Plank with shoulder taps
• Mountain Climbers
  Start in a plank position and drive one knee toward your chest, then quickly switch legs in a running motion while keeping your upper body stable.
• Standing Oblique
  Start standing with your hands behind your head and then crunch to one side and raise that same knee up to meet your elbow.
• Bicycle Crunches
  Lie down on your back with your hands behind your head. Alternate turning your head and tapping your elbow and opposite knee.
• Side Planks
  Hold a plank on your side.

adductors

• Copenhagens
  turn on your side and use one leg to hold up your lower body

back

• Standing YTW
  With your arms for a Y, then T, then W
• Renegade Rows (on knees)
  From a kneeling position, retrack one arm behind you while using the other arm for support. TThen alternate sides.
• Reverse Snow Angels
  Lie face down with arms at your sides, palms facing down. Lift your chest slightly off the ground and sweep your arms in a wide arc overhead, then return them to your sides, mimicking a snow angel motion.
• Reverse Flys
  On your stomach with your arms like a T, raise them back.
• Dead Hangs
  Hang on a pull-up bar either in the air or supported
• Wall Slides
  Back to the wall, form your arms into a T and push your arms against the wall behind you, then push your arms up.
• Floor Elbow Rows
  lie on your back with legs bent, have your elbows out at 90 degrees and push off with them.
• T Extension
  Lie on your stomach with your arms out like a T with your thumbs up. Raise your arms up from the floor.

chest

• Push Ups
  

core

• Dead Bug
  Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Lower one arm and the opposite leg toward the floor while keeping your core engaged. Return to start and switch sides.
• Bird Dog
  Start on hands and knees in a tabletop position. Extend one arm forward and the opposite leg back while keeping your spine neutral. Hold briefly, then return to start and switch sides.
• Low Rotation Chops
  Squat down and turn your legs to the left than the right moving your hands to that side.
• Crab Reaches
  Sit on the floor with hands behind you and feet flat. Lift hips off the ground into a reverse tabletop. Reach one arm overhead and kick out the opposite leg.
• Star Toe Touch Twists
  Sit on your butt with your legs and arms wide. Twist your torso to the right and lift your right leg while grabbing with your left hand.
• Side V Crunch
  Lie on one side with your bottom hand straight in-front. Now crunch both legs and your top elbow in.
• Side Plank Crunch
  Start in a side plank with your top hand extended up. Now crunch your top elbow and top leg together.
• Plank Walkout
  Start in a plank and then walk your hands forward and then back.
• clamshells
  Start on your side, rotated downward, and then push up to a side plank on your knees while rotating out and extending your opposite leg high

delts

• Side Crawl
  Start in a high plank position with knees crouched and your hands under your shoulders. Now shuffle with your arms and legs one way.

full

• Punch and Kicks
  punch four times then kick two times
• Burpee No Jump
  start in a standing position, squat down, place your hands on the floor, step back into a plank, step forward into a squat, and stand up. Do not jump at the end.
• Fast Feet
  stand with feet shoulder-width apart and quickly run in place by lifting your feet only a few inches off the ground, moving them as fast as possible. Similarly pump your arms.
• Criss Cross Jumps
  Slight jump up and cross your legs and arms in the air, landing with one foot in front of the other, then jump again crossing the opposite leg in front. Repeat in a rhythmic motion.
• Jumping Jacks
  Start with feet together and arms at your sides. Jump while spreading your legs and raising your arms overhead, then return to the starting position.
• Inchworm Walkout
  Stand tall, then bend forward and walk your hands out into a plank position. Hold briefly, then walk your hands back toward your feet and return to standing.
• Worlds Greatest Stretch
  From a lunge position, place both hands inside your front foot. Rotate your torso and extend your inside arm toward the ceiling, then return and switch sides. This dynamic stretch improves mobility in hips, hamstrings, and spine.
• Lateral Runs
  Run in place while also moving to the sides
• Plank Jacks
  Hold a plank while opening and closing your legs
• Plank Hops
  Hold a plank while hopping your legs to the side and the middle.
• Plank Ups
  Start in a plank and continuously alternate your arms between your elbows and hands.

glutes

• Bridges
  lie on your back with knees bent and feet flat on the floor, lift your hips toward the ceiling while squeezing your glutes, then lower back down.
• Reverse Table Top Lifts
  sit on the floor with knees bent and hands behind you, lift hips upward into a reverse tabletop position, then lower back down while keeping your core tight.
• Curtsy Lunge
  Stand tall and step one leg diagonally behind the other into a curtsy position, lowering into a lunge. Keep your torso upright, then return to standing and repeat on the other side.
• Donkey Kicks
  Start on all fours with hands under shoulders and knees under hips. Keeping your knee bent, lift one leg up toward the ceiling, squeezing your glutes.
• Bridge Marches
  Lie on your back with knees bent and feet flat. Lift hips into a bridge. Alternate lifting each knee toward your chest while keeping hips stable. Lower and repeat for the other leg.
• Chair Hip Raises
  Lie on your back and put your heels on a chair with knees bent. Flex your glutes and raise knees up.

hamstring

• Hamstring Slides
  Start in a bridge position and keep one leg bent while extending and contracting the leg on a slider.

hamstrings

• Butt Kicks
  Run in place while kicking your heels up toward your glutes with each step, keeping a steady rhythm.
• Single-Leg Romanian Deadlift
  Stand on one leg with the other leg extended slightly back. Hinge forward at the hips, lowering your torso while keeping your back straight, and extend the free leg behind you for balance. Return to standing.

hip abductors

• Side-Lying Leg Raise
  Lie on your side with legs extended. Lift your top leg upward while keeping it straight, then lower it back down under control.

hip adductors

• Side-Lying Inner Thigh Lift
  Lie on your side and cross your top leg over in front of you. Keep your bottom leg straight and lift it upward to engage the inner thigh, then slowly lower it.
• Sumo Squat Adductor Isometric Hold
  Stand with feet wider than shoulder-width, toes turned out. Squat down and place your elbows inside your knees. Push outward gently with your elbows while actively trying to squeeze your legs inward using your adductors. Hold the isometric contraction.

hip flexors

• High Knees
  Run in place while lifting your knees as high as possible toward your chest, keeping a fast rhythm and pumping your arms.
• Step Ups
  Step up onto a platform and drive the opposite knee.

legs

• Side Gorillas
  From a squat position, place your hands on the floor to one side, now turn your hip and hop laterally to where you hands are.
• Lateral Shuffle Taps
  Start in an athletic stance with knees bent and chest up. Quickly shuffle laterally a few steps, then reach down with your hand to tap the floor.
• Alligator Crawl
  Start prone and stay low move your arms and legs with your knees as close to the floor as possible.
• Bear Crawl
  Walk forward on all fours.
• Sprawl
  Start standing and then squat down putting your hands in front, lean forward and kick your legs back to a plank. Then reverse.

lower back

• Supermans
  Lie face down with arms extended overhead and legs straight. Simultaneously lift your arms, chest, and legs off the ground while squeezing your glutes and lower back.

obliques

• Side Plank with Hip Drop
  From a side plank position, lower your hips toward the floor, then lift them back up to plank height. Repeat for the set duration while keeping your body aligned.
• Standing Cross Crunch
  Stand tall with hands behind your head. Bring your right elbow down toward your left knee as you lift the knee across your body, engaging your obliques. Return to start and repeat on the other side.

quads

• Squats
  
• Reverse Lunges
  
• Running Jump Rope
  jog in place while also twirling your hands
• Squat Pulses
  pulse at the bottom of the squat position
• Predator Squats
  stand with your hand and feet touching in front then pop down to a squat and open your stance and hands wide to the sides
• Skaters Jumps
  jump from leg to leg throwing one leg behind the other
• Side Lunges
  start standing and throw one leg to the side and lean over it
• Crossack Squat
  in a wide stand lean to one side and put up the opposite foot. Then do the other side.
• Sumo Squat
  stand with a wide stance and your knees slightly bent, point your hands down and squat down.
• Frog Squats
  stand with feet slightly wider than shoulder-width, squat down and place your hands inside your knees with elbows pushing them outward, then move your butt backwords while maintaining the same height
• Jump Squats
  Start in a squat position, then explosively jump up, extending your arms overhead. Land softly back into the squat and repeat.
• Wall Sits
  Squat down with your back against a wall and hold.
• Lunge Jumps
  Get in a lunge stance and jump in the air landing in the reverse lunge stance.
• Touchdown Jacks
  Start standing and jump your legs wide while dropping into a squat and touch the ground with one hand.

thighs

• Airplanes
  Stand on one leg and lean a little bit forward open your arms like a plane. Now slowly turn to the left and back to the right.

triceps

• Floor Dips
  Sit on the floor with legs extended, put your arms down and bend them then push up.

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