Presenting “Genesis Exercise Library”. The most extensive online exercise library in the country. Over 500 exercises of chest, back, shoulder, legs, abs, arms, calves etc. using only bodyweight. No complicated explanations. No technical details. Just basic exercise movement in the simplest manner for people of all levels and age groups.
Curriculum
- 13 Sections
- 485 Lessons
- 13 Weeks
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- Shoulders20
- 1.0Hand Taps1 Minute
- 1.1Elevated Pike Holds1 Minute
- 1.2Pike Holds1 Minute
- 1.3Pike Pushups1 Minute
- 1.4Single Leg Pike Pushups1 Minute
- 1.5Elevated Pike Pushups1 Minute
- 1.6Elevated Single Leg Pike Pushups1 Minute
- 1.7Chair Shrugs1 Minute
- 1.8Hand Cross Push1 Minute
- 1.9Shoulder Press Wall Slide1 Minute
- 1.10Hand Grasp Pull1 Minute
- 1.11Full Plank Bodysaw1 Minute
- 1.12Single Leg Plank Bodysaw1 Minute
- 1.13Single Arm Shoulder Wall Press1 Minute
- 1.14Child Pose With Arm Sweep1 Minute
- 1.15Elbows In External Rotation1 Minute
- 1.16Standing Arm Drive1 Minute
- 1.17Supine Lateral Shoulder Flexion1 Minute
- 1.18Supine Lateral Shoulder Flexion1 Minute
- 1.19Single Arm Shoulder Wall Press1 Minute
- Pushups56
- 2.0Triple Stance Pushups1 Minute
- 2.1Wall Pushup Normal Stance1 Minute
- 2.2Wall Pushups Wide Arm1 Minute
- 2.3Wall Pushups Close Stance1 Minute
- 2.4Single Arm Wall Pushups1 Minute
- 2.5Normal Stance Pushups1 Minute
- 2.6Wide Arm Pushups1 Minute
- 2.7Narrow Stance Pushups1 Minute
- 2.8Feet Elevated-Normal Stance Pushups1 Minute
- 2.9Weighted- Normal Stance Pushups1 Minute
- 2.10Weighted- Wide Stance Pushups1 Minute
- 2.11Feet Elevated Wide Arm Pushups1 Minute
- 2.12Feet Elevated-Narrow Stance Pushups1 Minute
- 2.13Arms Elevated- Normal Stance Pushups1 Minute
- 2.14Isolated- Deep Pushups (Normal Stance)1 Minute
- 2.15Isolated- Deep Pushups (Wide Stance)1 Minute
- 2.16Knee Pushups1 Minute
- 2.17Plank To Pushups To Plank1 Minute
- 2.18Inch Worm Pushups1 Minute
- 2.19Fist Pushups1 Minute
- 2.20Staggered Pushups1 Minute
- 2.21Pushup Jacks1 Minute
- 2.22Pushups Rotation (Rotate Upper Body -Arms Straight)1 Minute
- 2.23Side To Side Pushups1 Minute
- 2.24Clap Pushups1 Minute
- 2.25Burpee Pushups1 Minute
- 2.26Scorpion Pushups1 Minute
- 2.27External Jump Pushups1 Minute
- 2.28Outreach Pushups1 Minute
- 2.29Grasshopper Pushups1 Minute
- 2.30Crossover Pushups1 Minute
- 2.31Arms Elevated Narrow Stance Pushups1 Minute
- 2.32Lateral Hand Walk Pushups1 Minute
- 2.33Plyo Staggered Pushups1 Minute
- 2.34Crossover Plyo Pushups1 Minute
- 2.351.5 Rep Pushups1 Minute
- 2.36Side Kickthrough Pushups1 Minute
- 2.37Push Plankups1 Minute
- 2.38Pushups Isometric Holds1 Minute
- 2.39Typewriter Pushups1 Minute
- 2.40Arms Elevated Wide Arm Pushups1 Minute
- 2.41Dive Bomber_Indian Style Pushups To Pike Pushups1 Minute
- 2.42Dive Bomber_Indian Style Pushups1 Minute
- 2.43Chest Squeeze1 Minute
- 2.44Straight Arm Chest Squeeze1 Minute
- 2.45Reverse Grip Pushups1 Minute
- 2.46Lateral Leg Kick Pushups1 Minute
- 2.47Standing Pushups1 Minute
- 2.48Spiderman Pushups1 Minute
- 2.49Explosive Crossover Pushups1 Minute
- 2.50Modified Inverted Row1 Minute
- 2.51Inch Worm Pushups1 Minute
- 2.52Single Leg Pike Pushups1 Minute
- 2.53Elevated Pike Pushups1 Minute
- 2.54Pike Pushups1 Minute
- 2.55Plank To Pushups1 Minute
- Planks and Misc (Lower Back)52
- 3.0Elevated Plank1 Minute
- 3.1Elevated Single Leg Plank1 Minute
- 3.2Normal Plank1 Minute
- 3.3Single Leg Plank1 Minute
- 3.4Single Leg To The Side Plank1 Minute
- 3.5Rocking Plank1 Minute
- 3.6Lizard Plank1 Minute
- 3.7Dolphin Plank1 Minute
- 3.8One Leg One Arm Plank1 Minute
- 3.9Weighted Normal Plank1 Minute
- 3.10Weighted Single Leg Plank1 Minute
- 3.11Superman1 Minute
- 3.12Superman Arms By The Side1 Minute
- 3.13Superman Plank1 Minute
- 3.14Superman Fingers On Head1 Minute
- 3.15Swimmer1 Minute
- 3.16Airplane1 Minute
- 3.17Cobra With Arm Retraction1 Minute
- 3.18Cobra With Fingers On Temples1 Minute
- 3.19Dorsal Raise With Rotations1 Minute
- 3.20Blackburn1 Minute
- 3.21Reverse Dorsal Both Leg Raise1 Minute
- 3.22Prone Scissors1 Minute
- 3.23Single Leg Table Top1 Minute
- 3.24One Arm Table Top1 Minute
- 3.25Plank With Knee Pull Rotation1 Minute
- 3.26Side Plank1 Minute
- 3.27Single Leg Side Plank1 Minute
- 3.28Side Plank Forward Kick1 Minute
- 3.29Side Plank With Torso Rotation1 Minute
- 3.30Side Plank With Oblique Crunch1 Minute
- 3.31Jesus Christ Plank1 Minute
- 3.32Jesus Christ Leg Lift1 Minute
- 3.33Jesus Christ With Torso Rotation1 Minute
- 3.34Pike Plank1 Minute
- 3.35Plank In & Out1 Minute
- 3.36Pike Split To Knee Tuck1 Minute
- 3.37Plank Hand To Toe Touch1 Minute
- 3.38Reverse Plank1 Minute
- 3.39Single Leg Reverse Plank1 Minute
- 3.40Elevated Single Leg To The Side Plank1 Minute
- 3.41Feet Elevated Side Plank1 Minute
- 3.42Feet Elevated Single Leg Side Plank1 Minute
- 3.43Rotated Plank1 Minute
- 3.44Rotated Plank_Pushup Position1 Minute
- 3.45Twisting Plank1 Minute
- 3.46Feet Elevated Single Plank1 Minute
- 3.47Feet Elevated Plank1 Minute
- 3.48Side Plank_Leg Swing1 Minute
- 3.49Single Leg Full Plank Bodysaw1 Minute
- 3.50Reverse Dorsal Single Leg Raise1 Minute
- 3.51Single Leg Reverse Plank With Knee Tucks1 Minute
- Single Leg Pushups21
- 4.0Single Leg Normal Stance Pushups1 Minute
- 4.1Single Leg Wide Arm Pushups1 Minute
- 4.2Single Leg Narrow Stance Pushups1 Minute
- 4.3Feet Elevated Single Leg Wide Arm Pushups1 Minute
- 4.4Feet Elevated Single Leg Narrow Stance Pushups1 Minute
- 4.5Arms Elevated Single Leg Normal Stance Pushups1 Minute
- 4.6Single Leg Inch Worm Pushups1 Minute
- 4.7Arms Elevated -Single Leg Narrow Stance Pushups1 Minute
- 4.8Isolated- Single Leg Deep Pushups1 Minute
- 4.9Isolated- Single Leg Wide Arm Deep Pushups1 Minute
- 4.10Jump To Stepper Pushups1 Minute
- 4.11Jump To Stepper Single Leg Double Pushups1 Minute
- 4.12Single Leg- Dive Bomber /Indian Style Pushups1 Minute
- 4.13Single Leg Knee Pushups1 Minute
- 4.14Single Plank To Pushups To Plank1 Minute
- 4.15Single Leg -Fist Pushups1 Minute
- 4.16Single Leg Staggered Pushups1 Minute
- 4.17Single Leg Clap Pushups1 Minute
- 4.18Feet Elevated Normal Stance Single Leg Pushups1 Minute
- 4.19Arms Elevated- Single Leg Wide Arm Pushups1 Minute
- 4.20Arms Elevated Narrow Stance Pushups1 Minute
- Dynamic WarmUp2
- Legs101
- 6.0Normal Stance Squat1 Minute
- 6.1Squat Holds1 Minute
- 6.2Cycling Squat1 Minute
- 6.3Walking Lunges1 Minute
- 6.4Backward Walking Lunges1 Minute
- 6.5Bulgarian Split Squats1 Minute
- 6.6Bulgarian Split Squat Jumps1 Minute
- 6.7Haunching1 Minute
- 6.8Sumo Walks1 Minute
- 6.9Low Lunge Continuous1 Minute
- 6.10Jump Squats1 Minute
- 6.11Jump Lunges1 Minute
- 6.12Cross Lunges1 Minute
- 6.13Pistol Squats1 Minute
- 6.14Sumo Kicks1 Minute
- 6.15Sumo Squats1 Minute
- 6.16Sumo Squats Holds1 Minute
- 6.17Overhead Sumo Squats1 Minute
- 6.18Lunge Kicks1 Minute
- 6.19Twisting Lunges1 Minute
- 6.20Clockwise Lunges1 Minute
- 6.21Lunge_Reach1 Minute
- 6.22Hopping1 Minute
- 6.23Wall Squats1 Minute
- 6.24Alien Squats1 Minute
- 6.25In_Out Continuous Squats1 Minute
- 6.26One Leg Wall Squat1 Minute
- 6.27Squats Stand With T-Spine Rotation1 Minute
- 6.28Glute Side Kick1 Minute
- 6.29Glute Kickback1 Minute
- 6.30Standing Rear Glute Kick1 Minute
- 6.31Glute Kickback Straight Leg1 Minute
- 6.32Split Squats1 Minute
- 6.33Spilt Squats (Feet Elevated)1 Minute
- 6.34Side Lunges1 Minute
- 6.35Overhead Squat1 Minute
- 6.36Side Lying Bottom Leg Lift1 Minute
- 6.37Glute Bridges1 Minute
- 6.38Squat With Alternate Side Kicks1 Minute
- 6.39Single Leg Glute Bridges Up-Down1 Minute
- 6.40Knee To Chest Single Leg Glute Bridge1 Minute
- 6.41Incline Rear Bridge Isometric Holds1 Minute
- 6.42Incline Rear Bridge March1 Minute
- 6.43Single Leg Bench Box Squat1 Minute
- 6.44Single Leg Back Squat1 Minute
- 6.45Single Leg Squat (Leg Wrapped)1 Minute
- 6.46Side Bridge Straight Leg Hip Abduction1 Minute
- 6.47Side Bridge Bent Leg Hip Abduction1 Minute
- 6.48Angled Side Bridge Hip Abduction1 Minute
- 6.49Angled Side Bridge – Up Down1 Minute
- 6.50Side Bridges1 Minute
- 6.51Sissy Squats1 Minute
- 6.52Hanging Hamstring Bridge1 Minute
- 6.53Single Leg Hanging Hamstring Bridge1 Minute
- 6.54Hanging Hamstring Bridge Curl1 Minute
- 6.55Single Leg Hanging Hamstring Bridge Curl1 Minute
- 6.56Hanging Leg Curl1 Minute
- 6.57Single Leg Hanging Leg Curl1 Minute
- 6.58Tip Toe Squats1 Minute
- 6.59Cycling Toe Squats1 Minute
- 6.60Toe Nail Pistol1 Minute
- 6.61Crouched Single Leg Squat1 Minute
- 6.62Shrimp Squat1 Minute
- 6.63Sit Squats1 Minute
- 6.64Twisting Squats Cross Legged Getups1 Minute
- 6.65Butterfly Squats1 Minute
- 6.66Pike Jumps1 Minute
- 6.67Marching Glute Bridges1 Minute
- 6.68Butterfly Hip Thrusts1 Minute
- 6.69Natural Leg Extensions1 Minute
- 6.70Elevated Glute Bridges1 Minute
- 6.71Elevated Single Leg Glute Bridges1 Minute
- 6.72Good Mornings1 Minute
- 6.73Singles Good Mornings1 Minute
- 6.74Step Up1 Minute
- 6.75Lateral Step Ups1 Minute
- 6.76Crossover Stepup1 Minute
- 6.77Supine Pedestal1 Minute
- 6.78Plyo In Out Squat Jump1 Minute
- 6.79Squat Rocket Jump1 Minute
- 6.80Plyo Lateral Squat Jumps1 Minute
- 6.81Walking Lunges With Hip Kicks1 Minute
- 6.82Kneeling Dragon1 Minute
- 6.83Sumo Getups1 Minute
- 6.84Garland Pose1 Minute
- 6.85Feet Elevated Squat Thrust1 Minute
- 6.86Skates1 Minute
- 6.87Forward Lunge To Reverse Lunge1 Minute
- 6.88Renegade Lunge Jumps1 Minute
- 6.89Squat Jump Cross Lunge To Squats1 Minute
- 6.90Single Leg Glute Bridges Isometric Holds1 Minute
- 6.91Reverse Cross Lunges With High Knee1 Minute
- 6.92Seated Straight Leg Lift1 Minute
- 6.93Seated Straight Leg Sweep By The Side1 Minute
- 6.94Side Lying Leg Lift1 Minute
- 6.95Single Leg Angled Side-Up Down1 Minute
- 6.96Squat To Alternate Side Lunge Jumps1 Minute
- 6.97Reverse Cross Lungs To Squats1 Minute
- 6.98Split Squats (Front Foot Elevated)1 Minute
- 6.99In And Out Continuous Squat1 Minute
- 6.100Spilt Squat ( Feet Elevated)1 Minute
- Back Exercises25
- 7.0Arch Rocks1 Minute
- 7.1Standing Rhomboid Pullup1 Minute
- 7.2Squat Rhombiod Pulls1 Minute
- 7.3Cat-Cow Pose1 Minute
- 7.4Cat-Cow Pose1 Minute
- 7.5Floor Pronated Y-Raise1 Minute
- 7.6Floor Pronated L-Raise1 Minute
- 7.7I Raise By The Side1 Minute
- 7.8Floor Pronated Butterfly1 Minute
- 7.9Floor Hyperextension1 Minute
- 7.10Rear Bridge1 Minute
- 7.11Inverted Rows Pronated Normal Grip1 Minute
- 7.12Inverted Rows Pronated Close Grip1 Minute
- 7.13Inverted Rows Pronated Wide Grip1 Minute
- 7.14Inverted Rows Supinated Normal Grip1 Minute
- 7.15Inverted Rows Supinated Close Grip1 Minute
- 7.16Inverted Rows Supinated Wide Grip1 Minute
- 7.17Reverse Hyperextenions1 Minute
- 7.18Towel Grip Inverted Row1 Minute
- 7.19Floor Pronated T-Raise1 Minute
- 7.20Arch Swimmers1 Minute
- 7.21Dorsal Raise With Rotation1 Minute
- 7.22Inverted Row (Supinated Grip -Normal)1 Minute
- 7.23Cobra With Arm Retraction1 Minute
- 7.24Modified Inverted Row1 Minute
- Misc.43
- 8.0Front Back Jumps1 Minute
- 8.1Burpee With Jumps1 Minute
- 8.2Burpee With Jump Pushups1 Minute
- 8.3Dead Burpee1 Minute
- 8.4Single Hand Burpee1 Minute
- 8.5Jumping Jacks1 Minute
- 8.6Jumping Front Cross Jack1 Minute
- 8.7Pendulum Leg Swing1 Minute
- 8.8Lateral Toe Taps1 Minute
- 8.9Butt Kicks1 Minute
- 8.10Grapevine1 Minute
- 8.11Burpees1 Minute
- 8.12High Knee Runs1 Minute
- 8.13Lateral Speed Step1 Minute
- 8.14Virtual Skipping1 Minute
- 8.15Lateral Shuffles1 Minute
- 8.16Ankle Hops1 Minute
- 8.17180deg Jumps1 Minute
- 8.18Kneeling Squat Jump1 Minute
- 8.19Single Leg Vertical Hop1 Minute
- 8.20Single Leg Vertical Jump1 Minute
- 8.21Bird Dog1 Minute
- 8.22Standing Bird Dog1 Minute
- 8.23Dirty Dog1 Minute
- 8.24Glute Activation Lunge1 Minute
- 8.25High Plank T Rotation1 Minute
- 8.26Turkish Getups1 Minute
- 8.27Seal To Predator Jacks1 Minute
- 8.28Squat Thrust1 Minute
- 8.29Single Leg Squat Thrust1 Minute
- 8.30Sumo Squat Thrust1 Minute
- 8.31Plyo Power Skip1 Minute
- 8.32Plyo Lateral Touchdown1 Minute
- 8.33Plyo Reverse Touchdown Powerskip1 Minute
- 8.34Cobra With Rotations1 Minute
- 8.35Cobra With Side Bends1 Minute
- 8.36Cobra Holding Hands Behind1 Minute
- 8.37Cobra Rotation With Arms Straight1 Minute
- 8.38Mountains Climbers In Plank Position1 Minute
- 8.39Lateral Bound1 Minute
- 8.40Crab Toe Touch1 Minute
- 8.41Side Travelling Primate1 Minute
- 8.42Wide Grip E-Z Bar Curl1 Minute
- Abs94
- 9.0Ab Pendulum1 Minute
- 9.1Air Bike1 Minute
- 9.2Alternate Heal Touchers1 Minute
- 9.3Crunches With Hands Overhead1 Minute
- 9.4Bent Knee Hundreds1 Minute
- 9.5Cross Body Crunch1 Minute
- 9.6Alternate Reach Sit-ups1 Minute
- 9.7Crunches1 Minute
- 9.8Cross Crunches1 Minute
- 9.9Crunches Arms Down1 Minute
- 9.10Crunch Up1 Minute
- 9.11Frog Situps1 Minute
- 9.12Jack Knife Situps1 Minute
- 9.13Janda Situps1 Minute
- 9.14Janda Situps1 Minute
- 9.15Lying Twists Bent Knee1 Minute
- 9.16Rotated Crunches1 Minute
- 9.17Side Jack Knife1 Minute
- 9.18Seated Spine Twists1 Minute
- 9.19Twisting Floor Crunches1 Minute
- 9.20V-Ups1 Minute
- 9.21Alternate Leg V-Ups1 Minute
- 9.22Hanging Leg Raise1 Minute
- 9.23Hanging Single Leg Raise1 Minute
- 9.24Hanging Leg Hip Raise1 Minute
- 9.25Hanging Twisting Leg Raise1 Minute
- 9.26Hanging Windshield Wipers1 Minute
- 9.27Hanging Trunk Twists1 Minute
- 9.28Circular Toes To Bar1 Minute
- 9.29Wall Press 90-90 Extension1 Minute
- 9.30Dead Bug1 Minute
- 9.31Lying Floor Knee Tuck1 Minute
- 9.32Lying Leg Hip Raise1 Minute
- 9.33Lying Knee Tuck To Heel Raise1 Minute
- 9.34Lying Leg Raise With Hip Thrust1 Minute
- 9.35Hollow Body Hold1 Minute
- 9.36Russian Twists1 Minute
- 9.37Russian Elevated Straight Arm Twists1 Minute
- 9.38Cycling Russian Twists1 Minute
- 9.39Mountain Climbers1 Minute
- 9.40Rotating Mountain Climbers1 Minute
- 9.41Rotating Mountain Climbers In Plank Position1 Minute
- 9.42Feet Elevated Mountain Climbers1 Minute
- 9.43Feet Elevated Rotated Mountain Climbers1 Minute
- 9.44Elevated Plank Mountain Climbers1 Minute
- 9.45Elevated Rotational Plank Mountain Climbers1 Minute
- 9.46Feet Elevated Plank1 Minute
- 9.47Feet Elevated Single Leg Plank1 Minute
- 9.48Modified Crunch1 Minute
- 9.49Oblique Crunch1 Minute
- 9.50Semi Reclined Side Crunch1 Minute
- 9.51Lying Straight Leg Hip Raise1 Minute
- 9.52Alternate Straight Leg Lower1 Minute
- 9.53Twisting Toe Touch1 Minute
- 9.54Leg Spread Toe Touch1 Minute
- 9.55Standing Crunch1 Minute
- 9.56Negative Situp1 Minute
- 9.57Modified Situp1 Minute
- 9.58Straddle Hollow Hold1 Minute
- 9.59Tuck Up1 Minute
- 9.60Double Leg Raise1 Minute
- 9.61Flutter Kick1 Minute
- 9.62Cross Flutter Kick1 Minute
- 9.63Frog Leg Raise1 Minute
- 9.64V-Sit Holds1 Minute
- 9.65Sprinting V-Sit1 Minute
- 9.66Paddling V-Sit1 Minute
- 9.67Dynamic Side V-Sit1 Minute
- 9.68Candle Stick1 Minute
- 9.69Dragon Flag1 Minute
- 9.70Plank Twist1 Minute
- 9.71Thoracic Rotation1 Minute
- 9.72Power Knee Strike1 Minute
- 9.73Power Knee Strike With Twist1 Minute
- 9.74Standing Oblique Twist1 Minute
- 9.75Cocoons1 Minute
- 9.76Wall Mountain Climbers1 Minute
- 9.77Crab Crunch1 Minute
- 9.78Straight Plank To Kickup1 Minute
- 9.79Plank With Alternate Kick Under1 Minute
- 9.80Feet Elevated Plank Pike Pull1 Minute
- 9.81Shoulder Raise Single Leg Lying Knee Tuck1 Minute
- 9.82Modified Crunch1 Minute
- 9.83Ab Wheel Rollout1 Minute
- 9.84Decline Plate Push Situp1 Minute
- 9.85Kneeling Reverse Rope Chops1 Minute
- 9.86Kneeling Cable Oblique Crunch1 Minute
- 9.87Lying Straight1 Minute
- 9.88Dumbbell Double Pike1 Minute
- 9.89Dumbbell Russian Twists1 Minute
- 9.90Side Plank With Oblique Crunch1 Minute
- 9.91Elevated Single Leg To Side Plank1 Minute
- 9.92Hanging Dumbbell Leg Raises1 Minute
- 9.93Side Bridge – Bent Leg Hip Abduction1 Minute
- Animal Movements34
- 10.0Bear Walk Reverse1 Minute
- 10.1Bear Walk Lateral1 Minute
- 10.2High Bear Crawl Forward Reverse1 Minute
- 10.3Three Legged Dog1 Minute
- 10.4Crocodile1 Minute
- 10.5Pumping1 Minute
- 10.6Crab Walk Forward1 Minute
- 10.7Crab Walk Reverse1 Minute
- 10.8Crab Walk Lateral1 Minute
- 10.9Duck Walk1 Minute
- 10.10Crab Dance With Pushups1 Minute
- 10.11Chicken Walk1 Minute
- 10.12Begger Seal Walk1 Minute
- 10.13Inchworm Caterpillar Walk1 Minute
- 10.14Gorilla Lateral Jumps1 Minute
- 10.15Monkey Jumps1 Minute
- 10.16Donkey Kicks1 Minute
- 10.17Beast Reach1 Minute
- 10.18Ape Squat1 Minute
- 10.19Side Travelling Primate1 Minute
- 10.20Crab Reach1 Minute
- 10.21Forearms To Hand Walk1 Minute
- 10.22Plank To Pushups1 Minute
- 10.23Army Walk1 Minute
- 10.24Spiderman 180deg Jump1 Minute
- 10.25Star Jumps1 Minute
- 10.26Backward Leg Drag1 Minute
- 10.27Prone Scorpion1 Minute
- 10.28Scorpion Downward Dog1 Minute
- 10.29Frog Hop1 Minute
- 10.30Modified Cobra1 Minute
- 10.31Baby Cobra1 Minute
- 10.32Bear Walk Forward1 Minute
- 10.33Chimpanzee Forward Jumps1 Minute
- Back- Pullups/ Chinups15
- 11.0Wide Grip Pullups1 Minute
- 11.1Neutral Grip Pullups1 Minute
- 11.2Inverted Grip Pullups1 Minute
- 11.3Mixed Grip Pullups1 Minute
- 11.4Towel Pullups1 Minute
- 11.5Close Grip Chinups1 Minute
- 11.6L-Pullups1 Minute
- 11.7L-Chinups1 Minute
- 11.8Gironda Strenum Chinup1 Minute
- 11.9Archer Pullup1 Minute
- 11.10Commando Pullups1 Minute
- 11.11Side To Side Pullups1 Minute
- 11.12Spiderman Pullups1 Minute
- 11.13Cobra With Arm Retraction1 Minute
- 11.14Behind The Neck Pullup1 Minute
- Calf17
- 12.0Standing Floor Single Leg Calf Raise1 Minute
- 12.1Standing Floor Calf Raise1 Minute
- 12.2Glute Bridge Calf Raise Toe Tips1 Minute
- 12.3Glute Bridge Single Leg Calf Raise1 Minute
- 12.4Donkey Wall Calf Raise1 Minute
- 12.5Donkey Wall Single Leg Raise1 Minute
- 12.6Standing Floor Calf Raise – Feet Pointing Out1 Minute
- 12.7Wall Resisting Calf Raise1 Minute
- 12.8Wall Resisting Single Leg Calf Raise1 Minute
- 12.9Tibials Anterior Raise1 Minute
- 12.10Single Leg Tibials Anterior Raise1 Minute
- 12.11Squat Calf Raise1 Minute
- 12.12Toe Walking1 Minute
- 12.13Heel Walk1 Minute
- 12.14Glute Bridge Calf Raise1 Minute
- 12.15Sumo Squat Calf Raise1 Minute
- 12.16Siff Lunges1 Minute
- Arms5
