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  • Body Weight Exercise Library

Body Weight Exercise Library

Curriculum

  • 13 Sections
  • 485 Lessons
  • 13 Weeks
Expand all sectionsCollapse all sections
  • Shoulders
    20
    • 1.0
      Hand Taps
      1 Minute
    • 1.1
      Elevated Pike Holds
      1 Minute
    • 1.2
      Pike Holds
      1 Minute
    • 1.3
      Pike Pushups
      1 Minute
    • 1.4
      Single Leg Pike Pushups
      1 Minute
    • 1.5
      Elevated Pike Pushups
      1 Minute
    • 1.6
      Elevated Single Leg Pike Pushups
      1 Minute
    • 1.7
      Chair Shrugs
      1 Minute
    • 1.8
      Hand Cross Push
      1 Minute
    • 1.9
      Shoulder Press Wall Slide
      1 Minute
    • 1.10
      Hand Grasp Pull
      1 Minute
    • 1.11
      Full Plank Bodysaw
      1 Minute
    • 1.12
      Single Leg Plank Bodysaw
      1 Minute
    • 1.13
      Single Arm Shoulder Wall Press
      1 Minute
    • 1.14
      Child Pose With Arm Sweep
      1 Minute
    • 1.15
      Elbows In External Rotation
      1 Minute
    • 1.16
      Standing Arm Drive
      1 Minute
    • 1.17
      Supine Lateral Shoulder Flexion
      1 Minute
    • 1.18
      Supine Lateral Shoulder Flexion
      1 Minute
    • 1.19
      Single Arm Shoulder Wall Press
      1 Minute
  • Pushups
    56
    • 2.0
      Triple Stance Pushups
      1 Minute
    • 2.1
      Wall Pushup Normal Stance
      1 Minute
    • 2.2
      Wall Pushups Wide Arm
      1 Minute
    • 2.3
      Wall Pushups Close Stance
      1 Minute
    • 2.4
      Single Arm Wall Pushups
      1 Minute
    • 2.5
      Normal Stance Pushups
      1 Minute
    • 2.6
      Wide Arm Pushups
      1 Minute
    • 2.7
      Narrow Stance Pushups
      1 Minute
    • 2.8
      Feet Elevated-Normal Stance Pushups
      1 Minute
    • 2.9
      Weighted- Normal Stance Pushups
      1 Minute
    • 2.10
      Weighted- Wide Stance Pushups
      1 Minute
    • 2.11
      Feet Elevated Wide Arm Pushups
      1 Minute
    • 2.12
      Feet Elevated-Narrow Stance Pushups
      1 Minute
    • 2.13
      Arms Elevated- Normal Stance Pushups
      1 Minute
    • 2.14
      Isolated- Deep Pushups (Normal Stance)
      1 Minute
    • 2.15
      Isolated- Deep Pushups (Wide Stance)
      1 Minute
    • 2.16
      Knee Pushups
      1 Minute
    • 2.17
      Plank To Pushups To Plank
      1 Minute
    • 2.18
      Inch Worm Pushups
      1 Minute
    • 2.19
      Fist Pushups
      1 Minute
    • 2.20
      Staggered Pushups
      1 Minute
    • 2.21
      Pushup Jacks
      1 Minute
    • 2.22
      Pushups Rotation (Rotate Upper Body -Arms Straight)
      1 Minute
    • 2.23
      Side To Side Pushups
      1 Minute
    • 2.24
      Clap Pushups
      1 Minute
    • 2.25
      Burpee Pushups
      1 Minute
    • 2.26
      Scorpion Pushups
      1 Minute
    • 2.27
      External Jump Pushups
      1 Minute
    • 2.28
      Outreach Pushups
      1 Minute
    • 2.29
      Grasshopper Pushups
      1 Minute
    • 2.30
      Crossover Pushups
      1 Minute
    • 2.31
      Arms Elevated Narrow Stance Pushups
      1 Minute
    • 2.32
      Lateral Hand Walk Pushups
      1 Minute
    • 2.33
      Plyo Staggered Pushups
      1 Minute
    • 2.34
      Crossover Plyo Pushups
      1 Minute
    • 2.35
      1.5 Rep Pushups
      1 Minute
    • 2.36
      Side Kickthrough Pushups
      1 Minute
    • 2.37
      Push Plankups
      1 Minute
    • 2.38
      Pushups Isometric Holds
      1 Minute
    • 2.39
      Typewriter Pushups
      1 Minute
    • 2.40
      Arms Elevated Wide Arm Pushups
      1 Minute
    • 2.41
      Dive Bomber_Indian Style Pushups To Pike Pushups
      1 Minute
    • 2.42
      Dive Bomber_Indian Style Pushups
      1 Minute
    • 2.43
      Chest Squeeze
      1 Minute
    • 2.44
      Straight Arm Chest Squeeze
      1 Minute
    • 2.45
      Reverse Grip Pushups
      1 Minute
    • 2.46
      Lateral Leg Kick Pushups
      1 Minute
    • 2.47
      Standing Pushups
      1 Minute
    • 2.48
      Spiderman Pushups
      1 Minute
    • 2.49
      Explosive Crossover Pushups
      1 Minute
    • 2.50
      Modified Inverted Row
      1 Minute
    • 2.51
      Inch Worm Pushups
      1 Minute
    • 2.52
      Single Leg Pike Pushups
      1 Minute
    • 2.53
      Elevated Pike Pushups
      1 Minute
    • 2.54
      Pike Pushups
      1 Minute
    • 2.55
      Plank To Pushups
      1 Minute
  • Planks and Misc (Lower Back)
    52
    • 3.0
      Elevated Plank
      1 Minute
    • 3.1
      Elevated Single Leg Plank
      1 Minute
    • 3.2
      Normal Plank
      1 Minute
    • 3.3
      Single Leg Plank
      1 Minute
    • 3.4
      Single Leg To The Side Plank
      1 Minute
    • 3.5
      Rocking Plank
      1 Minute
    • 3.6
      Lizard Plank
      1 Minute
    • 3.7
      Dolphin Plank
      1 Minute
    • 3.8
      One Leg One Arm Plank
      1 Minute
    • 3.9
      Weighted Normal Plank
      1 Minute
    • 3.10
      Weighted Single Leg Plank
      1 Minute
    • 3.11
      Superman
      1 Minute
    • 3.12
      Superman Arms By The Side
      1 Minute
    • 3.13
      Superman Plank
      1 Minute
    • 3.14
      Superman Fingers On Head
      1 Minute
    • 3.15
      Swimmer
      1 Minute
    • 3.16
      Airplane
      1 Minute
    • 3.17
      Cobra With Arm Retraction
      1 Minute
    • 3.18
      Cobra With Fingers On Temples
      1 Minute
    • 3.19
      Dorsal Raise With Rotations
      1 Minute
    • 3.20
      Blackburn
      1 Minute
    • 3.21
      Reverse Dorsal Both Leg Raise
      1 Minute
    • 3.22
      Prone Scissors
      1 Minute
    • 3.23
      Single Leg Table Top
      1 Minute
    • 3.24
      One Arm Table Top
      1 Minute
    • 3.25
      Plank With Knee Pull Rotation
      1 Minute
    • 3.26
      Side Plank
      1 Minute
    • 3.27
      Single Leg Side Plank
      1 Minute
    • 3.28
      Side Plank Forward Kick
      1 Minute
    • 3.29
      Side Plank With Torso Rotation
      1 Minute
    • 3.30
      Side Plank With Oblique Crunch
      1 Minute
    • 3.31
      Jesus Christ Plank
      1 Minute
    • 3.32
      Jesus Christ Leg Lift
      1 Minute
    • 3.33
      Jesus Christ With Torso Rotation
      1 Minute
    • 3.34
      Pike Plank
      1 Minute
    • 3.35
      Plank In & Out
      1 Minute
    • 3.36
      Pike Split To Knee Tuck
      1 Minute
    • 3.37
      Plank Hand To Toe Touch
      1 Minute
    • 3.38
      Reverse Plank
      1 Minute
    • 3.39
      Single Leg Reverse Plank
      1 Minute
    • 3.40
      Elevated Single Leg To The Side Plank
      1 Minute
    • 3.41
      Feet Elevated Side Plank
      1 Minute
    • 3.42
      Feet Elevated Single Leg Side Plank
      1 Minute
    • 3.43
      Rotated Plank
      1 Minute
    • 3.44
      Rotated Plank_Pushup Position
      1 Minute
    • 3.45
      Twisting Plank
      1 Minute
    • 3.46
      Feet Elevated Single Plank
      1 Minute
    • 3.47
      Feet Elevated Plank
      1 Minute
    • 3.48
      Side Plank_Leg Swing
      1 Minute
    • 3.49
      Single Leg Full Plank Bodysaw
      1 Minute
    • 3.50
      Reverse Dorsal Single Leg Raise
      1 Minute
    • 3.51
      Single Leg Reverse Plank With Knee Tucks
      1 Minute
  • Single Leg Pushups
    21
    • 4.0
      Single Leg Normal Stance Pushups
      1 Minute
    • 4.1
      Single Leg Wide Arm Pushups
      1 Minute
    • 4.2
      Single Leg Narrow Stance Pushups
      1 Minute
    • 4.3
      Feet Elevated Single Leg Wide Arm Pushups
      1 Minute
    • 4.4
      Feet Elevated Single Leg Narrow Stance Pushups
      1 Minute
    • 4.5
      Arms Elevated Single Leg Normal Stance Pushups
      1 Minute
    • 4.6
      Single Leg Inch Worm Pushups
      1 Minute
    • 4.7
      Arms Elevated -Single Leg Narrow Stance Pushups
      1 Minute
    • 4.8
      Isolated- Single Leg Deep Pushups
      1 Minute
    • 4.9
      Isolated- Single Leg Wide Arm Deep Pushups
      1 Minute
    • 4.10
      Jump To Stepper Pushups
      1 Minute
    • 4.11
      Jump To Stepper Single Leg Double Pushups
      1 Minute
    • 4.12
      Single Leg- Dive Bomber /Indian Style Pushups
      1 Minute
    • 4.13
      Single Leg Knee Pushups
      1 Minute
    • 4.14
      Single Plank To Pushups To Plank
      1 Minute
    • 4.15
      Single Leg -Fist Pushups
      1 Minute
    • 4.16
      Single Leg Staggered Pushups
      1 Minute
    • 4.17
      Single Leg Clap Pushups
      1 Minute
    • 4.18
      Feet Elevated Normal Stance Single Leg Pushups
      1 Minute
    • 4.19
      Arms Elevated- Single Leg Wide Arm Pushups
      1 Minute
    • 4.20
      Arms Elevated Narrow Stance Pushups
      1 Minute
  • Dynamic WarmUp
    2
    • 5.0
      Dynamic Warm-Up (Basic)
      1 Minute
    • 5.1
      Dynamic Warm-Up (Int & Adv.)
      1 Minute
  • Legs
    101
    • 6.0
      Normal Stance Squat
      1 Minute
    • 6.1
      Squat Holds
      1 Minute
    • 6.2
      Cycling Squat
      1 Minute
    • 6.3
      Walking Lunges
      1 Minute
    • 6.4
      Backward Walking Lunges
      1 Minute
    • 6.5
      Bulgarian Split Squats
      1 Minute
    • 6.6
      Bulgarian Split Squat Jumps
      1 Minute
    • 6.7
      Haunching
      1 Minute
    • 6.8
      Sumo Walks
      1 Minute
    • 6.9
      Low Lunge Continuous
      1 Minute
    • 6.10
      Jump Squats
      1 Minute
    • 6.11
      Jump Lunges
      1 Minute
    • 6.12
      Cross Lunges
      1 Minute
    • 6.13
      Pistol Squats
      1 Minute
    • 6.14
      Sumo Kicks
      1 Minute
    • 6.15
      Sumo Squats
      1 Minute
    • 6.16
      Sumo Squats Holds
      1 Minute
    • 6.17
      Overhead Sumo Squats
      1 Minute
    • 6.18
      Lunge Kicks
      1 Minute
    • 6.19
      Twisting Lunges
      1 Minute
    • 6.20
      Clockwise Lunges
      1 Minute
    • 6.21
      Lunge_Reach
      1 Minute
    • 6.22
      Hopping
      1 Minute
    • 6.23
      Wall Squats
      1 Minute
    • 6.24
      Alien Squats
      1 Minute
    • 6.25
      In_Out Continuous Squats
      1 Minute
    • 6.26
      One Leg Wall Squat
      1 Minute
    • 6.27
      Squats Stand With T-Spine Rotation
      1 Minute
    • 6.28
      Glute Side Kick
      1 Minute
    • 6.29
      Glute Kickback
      1 Minute
    • 6.30
      Standing Rear Glute Kick
      1 Minute
    • 6.31
      Glute Kickback Straight Leg
      1 Minute
    • 6.32
      Split Squats
      1 Minute
    • 6.33
      Spilt Squats (Feet Elevated)
      1 Minute
    • 6.34
      Side Lunges
      1 Minute
    • 6.35
      Overhead Squat
      1 Minute
    • 6.36
      Side Lying Bottom Leg Lift
      1 Minute
    • 6.37
      Glute Bridges
      1 Minute
    • 6.38
      Squat With Alternate Side Kicks
      1 Minute
    • 6.39
      Single Leg Glute Bridges Up-Down
      1 Minute
    • 6.40
      Knee To Chest Single Leg Glute Bridge
      1 Minute
    • 6.41
      Incline Rear Bridge Isometric Holds
      1 Minute
    • 6.42
      Incline Rear Bridge March
      1 Minute
    • 6.43
      Single Leg Bench Box Squat
      1 Minute
    • 6.44
      Single Leg Back Squat
      1 Minute
    • 6.45
      Single Leg Squat (Leg Wrapped)
      1 Minute
    • 6.46
      Side Bridge Straight Leg Hip Abduction
      1 Minute
    • 6.47
      Side Bridge Bent Leg Hip Abduction
      1 Minute
    • 6.48
      Angled Side Bridge Hip Abduction
      1 Minute
    • 6.49
      Angled Side Bridge – Up Down
      1 Minute
    • 6.50
      Side Bridges
      1 Minute
    • 6.51
      Sissy Squats
      1 Minute
    • 6.52
      Hanging Hamstring Bridge
      1 Minute
    • 6.53
      Single Leg Hanging Hamstring Bridge
      1 Minute
    • 6.54
      Hanging Hamstring Bridge Curl
      1 Minute
    • 6.55
      Single Leg Hanging Hamstring Bridge Curl
      1 Minute
    • 6.56
      Hanging Leg Curl
      1 Minute
    • 6.57
      Single Leg Hanging Leg Curl
      1 Minute
    • 6.58
      Tip Toe Squats
      1 Minute
    • 6.59
      Cycling Toe Squats
      1 Minute
    • 6.60
      Toe Nail Pistol
      1 Minute
    • 6.61
      Crouched Single Leg Squat
      1 Minute
    • 6.62
      Shrimp Squat
      1 Minute
    • 6.63
      Sit Squats
      1 Minute
    • 6.64
      Twisting Squats Cross Legged Getups
      1 Minute
    • 6.65
      Butterfly Squats
      1 Minute
    • 6.66
      Pike Jumps
      1 Minute
    • 6.67
      Marching Glute Bridges
      1 Minute
    • 6.68
      Butterfly Hip Thrusts
      1 Minute
    • 6.69
      Natural Leg Extensions
      1 Minute
    • 6.70
      Elevated Glute Bridges
      1 Minute
    • 6.71
      Elevated Single Leg Glute Bridges
      1 Minute
    • 6.72
      Good Mornings
      1 Minute
    • 6.73
      Singles Good Mornings
      1 Minute
    • 6.74
      Step Up
      1 Minute
    • 6.75
      Lateral Step Ups
      1 Minute
    • 6.76
      Crossover Stepup
      1 Minute
    • 6.77
      Supine Pedestal
      1 Minute
    • 6.78
      Plyo In Out Squat Jump
      1 Minute
    • 6.79
      Squat Rocket Jump
      1 Minute
    • 6.80
      Plyo Lateral Squat Jumps
      1 Minute
    • 6.81
      Walking Lunges With Hip Kicks
      1 Minute
    • 6.82
      Kneeling Dragon
      1 Minute
    • 6.83
      Sumo Getups
      1 Minute
    • 6.84
      Garland Pose
      1 Minute
    • 6.85
      Feet Elevated Squat Thrust
      1 Minute
    • 6.86
      Skates
      1 Minute
    • 6.87
      Forward Lunge To Reverse Lunge
      1 Minute
    • 6.88
      Renegade Lunge Jumps
      1 Minute
    • 6.89
      Squat Jump Cross Lunge To Squats
      1 Minute
    • 6.90
      Single Leg Glute Bridges Isometric Holds
      1 Minute
    • 6.91
      Reverse Cross Lunges With High Knee
      1 Minute
    • 6.92
      Seated Straight Leg Lift
      1 Minute
    • 6.93
      Seated Straight Leg Sweep By The Side
      1 Minute
    • 6.94
      Side Lying Leg Lift
      1 Minute
    • 6.95
      Single Leg Angled Side-Up Down
      1 Minute
    • 6.96
      Squat To Alternate Side Lunge Jumps
      1 Minute
    • 6.97
      Reverse Cross Lungs To Squats
      1 Minute
    • 6.98
      Split Squats (Front Foot Elevated)
      1 Minute
    • 6.99
      In And Out Continuous Squat
      1 Minute
    • 6.100
      Spilt Squat ( Feet Elevated)
      1 Minute
  • Back Exercises
    25
    • 7.0
      Arch Rocks
      1 Minute
    • 7.1
      Standing Rhomboid Pullup
      1 Minute
    • 7.2
      Squat Rhombiod Pulls
      1 Minute
    • 7.3
      Cat-Cow Pose
      1 Minute
    • 7.4
      Cat-Cow Pose
      1 Minute
    • 7.5
      Floor Pronated Y-Raise
      1 Minute
    • 7.6
      Floor Pronated L-Raise
      1 Minute
    • 7.7
      I Raise By The Side
      1 Minute
    • 7.8
      Floor Pronated Butterfly
      1 Minute
    • 7.9
      Floor Hyperextension
      1 Minute
    • 7.10
      Rear Bridge
      1 Minute
    • 7.11
      Inverted Rows Pronated Normal Grip
      1 Minute
    • 7.12
      Inverted Rows Pronated Close Grip
      1 Minute
    • 7.13
      Inverted Rows Pronated Wide Grip
      1 Minute
    • 7.14
      Inverted Rows Supinated Normal Grip
      1 Minute
    • 7.15
      Inverted Rows Supinated Close Grip
      1 Minute
    • 7.16
      Inverted Rows Supinated Wide Grip
      1 Minute
    • 7.17
      Reverse Hyperextenions
      1 Minute
    • 7.18
      Towel Grip Inverted Row
      1 Minute
    • 7.19
      Floor Pronated T-Raise
      1 Minute
    • 7.20
      Arch Swimmers
      1 Minute
    • 7.21
      Dorsal Raise With Rotation
      1 Minute
    • 7.22
      Inverted Row (Supinated Grip -Normal)
      1 Minute
    • 7.23
      Cobra With Arm Retraction
      1 Minute
    • 7.24
      Modified Inverted Row
      1 Minute
  • Misc.
    43
    • 8.0
      Front Back Jumps
      1 Minute
    • 8.1
      Burpee With Jumps
      1 Minute
    • 8.2
      Burpee With Jump Pushups
      1 Minute
    • 8.3
      Dead Burpee
      1 Minute
    • 8.4
      Single Hand Burpee
      1 Minute
    • 8.5
      Jumping Jacks
      1 Minute
    • 8.6
      Jumping Front Cross Jack
      1 Minute
    • 8.7
      Pendulum Leg Swing
      1 Minute
    • 8.8
      Lateral Toe Taps
      1 Minute
    • 8.9
      Butt Kicks
      1 Minute
    • 8.10
      Grapevine
      1 Minute
    • 8.11
      Burpees
      1 Minute
    • 8.12
      High Knee Runs
      1 Minute
    • 8.13
      Lateral Speed Step
      1 Minute
    • 8.14
      Virtual Skipping
      1 Minute
    • 8.15
      Lateral Shuffles
      1 Minute
    • 8.16
      Ankle Hops
      1 Minute
    • 8.17
      180deg Jumps
      1 Minute
    • 8.18
      Kneeling Squat Jump
      1 Minute
    • 8.19
      Single Leg Vertical Hop
      1 Minute
    • 8.20
      Single Leg Vertical Jump
      1 Minute
    • 8.21
      Bird Dog
      1 Minute
    • 8.22
      Standing Bird Dog
      1 Minute
    • 8.23
      Dirty Dog
      1 Minute
    • 8.24
      Glute Activation Lunge
      1 Minute
    • 8.25
      High Plank T Rotation
      1 Minute
    • 8.26
      Turkish Getups
      1 Minute
    • 8.27
      Seal To Predator Jacks
      1 Minute
    • 8.28
      Squat Thrust
      1 Minute
    • 8.29
      Single Leg Squat Thrust
      1 Minute
    • 8.30
      Sumo Squat Thrust
      1 Minute
    • 8.31
      Plyo Power Skip
      1 Minute
    • 8.32
      Plyo Lateral Touchdown
      1 Minute
    • 8.33
      Plyo Reverse Touchdown Powerskip
      1 Minute
    • 8.34
      Cobra With Rotations
      1 Minute
    • 8.35
      Cobra With Side Bends
      1 Minute
    • 8.36
      Cobra Holding Hands Behind
      1 Minute
    • 8.37
      Cobra Rotation With Arms Straight
      1 Minute
    • 8.38
      Mountains Climbers In Plank Position
      1 Minute
    • 8.39
      Lateral Bound
      1 Minute
    • 8.40
      Crab Toe Touch
      1 Minute
    • 8.41
      Side Travelling Primate
      1 Minute
    • 8.42
      Wide Grip E-Z Bar Curl
      1 Minute
  • Abs
    94
    • 9.0
      Ab Pendulum
      1 Minute
    • 9.1
      Air Bike
      1 Minute
    • 9.2
      Alternate Heal Touchers
      1 Minute
    • 9.3
      Crunches With Hands Overhead
      1 Minute
    • 9.4
      Bent Knee Hundreds
      1 Minute
    • 9.5
      Cross Body Crunch
      1 Minute
    • 9.6
      Alternate Reach Sit-ups
      1 Minute
    • 9.7
      Crunches
      1 Minute
    • 9.8
      Cross Crunches
      1 Minute
    • 9.9
      Crunches Arms Down
      1 Minute
    • 9.10
      Crunch Up
      1 Minute
    • 9.11
      Frog Situps
      1 Minute
    • 9.12
      Jack Knife Situps
      1 Minute
    • 9.13
      Janda Situps
      1 Minute
    • 9.14
      Janda Situps
      1 Minute
    • 9.15
      Lying Twists Bent Knee
      1 Minute
    • 9.16
      Rotated Crunches
      1 Minute
    • 9.17
      Side Jack Knife
      1 Minute
    • 9.18
      Seated Spine Twists
      1 Minute
    • 9.19
      Twisting Floor Crunches
      1 Minute
    • 9.20
      V-Ups
      1 Minute
    • 9.21
      Alternate Leg V-Ups
      1 Minute
    • 9.22
      Hanging Leg Raise
      1 Minute
    • 9.23
      Hanging Single Leg Raise
      1 Minute
    • 9.24
      Hanging Leg Hip Raise
      1 Minute
    • 9.25
      Hanging Twisting Leg Raise
      1 Minute
    • 9.26
      Hanging Windshield Wipers
      1 Minute
    • 9.27
      Hanging Trunk Twists
      1 Minute
    • 9.28
      Circular Toes To Bar
      1 Minute
    • 9.29
      Wall Press 90-90 Extension
      1 Minute
    • 9.30
      Dead Bug
      1 Minute
    • 9.31
      Lying Floor Knee Tuck
      1 Minute
    • 9.32
      Lying Leg Hip Raise
      1 Minute
    • 9.33
      Lying Knee Tuck To Heel Raise
      1 Minute
    • 9.34
      Lying Leg Raise With Hip Thrust
      1 Minute
    • 9.35
      Hollow Body Hold
      1 Minute
    • 9.36
      Russian Twists
      1 Minute
    • 9.37
      Russian Elevated Straight Arm Twists
      1 Minute
    • 9.38
      Cycling Russian Twists
      1 Minute
    • 9.39
      Mountain Climbers
      1 Minute
    • 9.40
      Rotating Mountain Climbers
      1 Minute
    • 9.41
      Rotating Mountain Climbers In Plank Position
      1 Minute
    • 9.42
      Feet Elevated Mountain Climbers
      1 Minute
    • 9.43
      Feet Elevated Rotated Mountain Climbers
      1 Minute
    • 9.44
      Elevated Plank Mountain Climbers
      1 Minute
    • 9.45
      Elevated Rotational Plank Mountain Climbers
      1 Minute
    • 9.46
      Feet Elevated Plank
      1 Minute
    • 9.47
      Feet Elevated Single Leg Plank
      1 Minute
    • 9.48
      Modified Crunch
      1 Minute
    • 9.49
      Oblique Crunch
      1 Minute
    • 9.50
      Semi Reclined Side Crunch
      1 Minute
    • 9.51
      Lying Straight Leg Hip Raise
      1 Minute
    • 9.52
      Alternate Straight Leg Lower
      1 Minute
    • 9.53
      Twisting Toe Touch
      1 Minute
    • 9.54
      Leg Spread Toe Touch
      1 Minute
    • 9.55
      Standing Crunch
      1 Minute
    • 9.56
      Negative Situp
      1 Minute
    • 9.57
      Modified Situp
      1 Minute
    • 9.58
      Straddle Hollow Hold
      1 Minute
    • 9.59
      Tuck Up
      1 Minute
    • 9.60
      Double Leg Raise
      1 Minute
    • 9.61
      Flutter Kick
      1 Minute
    • 9.62
      Cross Flutter Kick
      1 Minute
    • 9.63
      Frog Leg Raise
      1 Minute
    • 9.64
      V-Sit Holds
      1 Minute
    • 9.65
      Sprinting V-Sit
      1 Minute
    • 9.66
      Paddling V-Sit
      1 Minute
    • 9.67
      Dynamic Side V-Sit
      1 Minute
    • 9.68
      Candle Stick
      1 Minute
    • 9.69
      Dragon Flag
      1 Minute
    • 9.70
      Plank Twist
      1 Minute
    • 9.71
      Thoracic Rotation
      1 Minute
    • 9.72
      Power Knee Strike
      1 Minute
    • 9.73
      Power Knee Strike With Twist
      1 Minute
    • 9.74
      Standing Oblique Twist
      1 Minute
    • 9.75
      Cocoons
      1 Minute
    • 9.76
      Wall Mountain Climbers
      1 Minute
    • 9.77
      Crab Crunch
      1 Minute
    • 9.78
      Straight Plank To Kickup
      1 Minute
    • 9.79
      Plank With Alternate Kick Under
      1 Minute
    • 9.80
      Feet Elevated Plank Pike Pull
      1 Minute
    • 9.81
      Shoulder Raise Single Leg Lying Knee Tuck
      1 Minute
    • 9.82
      Modified Crunch
      1 Minute
    • 9.83
      Ab Wheel Rollout
      1 Minute
    • 9.84
      Decline Plate Push Situp
      1 Minute
    • 9.85
      Kneeling Reverse Rope Chops
      1 Minute
    • 9.86
      Kneeling Cable Oblique Crunch
      1 Minute
    • 9.87
      Lying Straight
      1 Minute
    • 9.88
      Dumbbell Double Pike
      1 Minute
    • 9.89
      Dumbbell Russian Twists
      1 Minute
    • 9.90
      Side Plank With Oblique Crunch
      1 Minute
    • 9.91
      Elevated Single Leg To Side Plank
      1 Minute
    • 9.92
      Hanging Dumbbell Leg Raises
      1 Minute
    • 9.93
      Side Bridge – Bent Leg Hip Abduction
      1 Minute
  • Animal Movements
    34
    • 10.0
      Bear Walk Reverse
      1 Minute
    • 10.1
      Bear Walk Lateral
      1 Minute
    • 10.2
      High Bear Crawl Forward Reverse
      1 Minute
    • 10.3
      Three Legged Dog
      1 Minute
    • 10.4
      Crocodile
      1 Minute
    • 10.5
      Pumping
      1 Minute
    • 10.6
      Crab Walk Forward
      1 Minute
    • 10.7
      Crab Walk Reverse
      1 Minute
    • 10.8
      Crab Walk Lateral
      1 Minute
    • 10.9
      Duck Walk
      1 Minute
    • 10.10
      Crab Dance With Pushups
      1 Minute
    • 10.11
      Chicken Walk
      1 Minute
    • 10.12
      Begger Seal Walk
      1 Minute
    • 10.13
      Inchworm Caterpillar Walk
      1 Minute
    • 10.14
      Gorilla Lateral Jumps
      1 Minute
    • 10.15
      Monkey Jumps
      1 Minute
    • 10.16
      Donkey Kicks
      1 Minute
    • 10.17
      Beast Reach
      1 Minute
    • 10.18
      Ape Squat
      1 Minute
    • 10.19
      Side Travelling Primate
      1 Minute
    • 10.20
      Crab Reach
      1 Minute
    • 10.21
      Forearms To Hand Walk
      1 Minute
    • 10.22
      Plank To Pushups
      1 Minute
    • 10.23
      Army Walk
      1 Minute
    • 10.24
      Spiderman 180deg Jump
      1 Minute
    • 10.25
      Star Jumps
      1 Minute
    • 10.26
      Backward Leg Drag
      1 Minute
    • 10.27
      Prone Scorpion
      1 Minute
    • 10.28
      Scorpion Downward Dog
      1 Minute
    • 10.29
      Frog Hop
      1 Minute
    • 10.30
      Modified Cobra
      1 Minute
    • 10.31
      Baby Cobra
      1 Minute
    • 10.32
      Bear Walk Forward
      1 Minute
    • 10.33
      Chimpanzee Forward Jumps
      1 Minute
  • Back- Pullups/ Chinups
    15
    • 11.0
      Wide Grip Pullups
      1 Minute
    • 11.1
      Neutral Grip Pullups
      1 Minute
    • 11.2
      Inverted Grip Pullups
      1 Minute
    • 11.3
      Mixed Grip Pullups
      1 Minute
    • 11.4
      Towel Pullups
      1 Minute
    • 11.5
      Close Grip Chinups
      1 Minute
    • 11.6
      L-Pullups
      1 Minute
    • 11.7
      L-Chinups
      1 Minute
    • 11.8
      Gironda Strenum Chinup
      1 Minute
    • 11.9
      Archer Pullup
      1 Minute
    • 11.10
      Commando Pullups
      1 Minute
    • 11.11
      Side To Side Pullups
      1 Minute
    • 11.12
      Spiderman Pullups
      1 Minute
    • 11.13
      Cobra With Arm Retraction
      1 Minute
    • 11.14
      Behind The Neck Pullup
      1 Minute
  • Calf
    17
    • 12.0
      Standing Floor Single Leg Calf Raise
      1 Minute
    • 12.1
      Standing Floor Calf Raise
      1 Minute
    • 12.2
      Glute Bridge Calf Raise Toe Tips
      1 Minute
    • 12.3
      Glute Bridge Single Leg Calf Raise
      1 Minute
    • 12.4
      Donkey Wall Calf Raise
      1 Minute
    • 12.5
      Donkey Wall Single Leg Raise
      1 Minute
    • 12.6
      Standing Floor Calf Raise – Feet Pointing Out
      1 Minute
    • 12.7
      Wall Resisting Calf Raise
      1 Minute
    • 12.8
      Wall Resisting Single Leg Calf Raise
      1 Minute
    • 12.9
      Tibials Anterior Raise
      1 Minute
    • 12.10
      Single Leg Tibials Anterior Raise
      1 Minute
    • 12.11
      Squat Calf Raise
      1 Minute
    • 12.12
      Toe Walking
      1 Minute
    • 12.13
      Heel Walk
      1 Minute
    • 12.14
      Glute Bridge Calf Raise
      1 Minute
    • 12.15
      Sumo Squat Calf Raise
      1 Minute
    • 12.16
      Siff Lunges
      1 Minute
  • Arms
    5
    • 13.0
      Triceps Single Leg Back Dips (Straight Legs)
      1 Minute
    • 13.1
      Chinups
      1 Minute
    • 13.2
      Inverted Bicep Pulls
      1 Minute
    • 13.3
      Towel Hammer Inverted Curls
      1 Minute
    • 13.4
      Triceps Back Dips- Straight Legs
      1 Minute
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