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Level
Training type
Equipment
Muscle group
Place
Bird Dog, Standing Crunches, Donkey Whips, Froggers, Crawl Up to Push Up
5:00
Bird Dog, Standing Crunches, Donkey Whips, Froggers, Crawl Up to Push Up

Gluteus, Calves, Chest, Core, Quads, Upper Back, Lower Back, Triceps, Hamstrings, Biceps

Level: Intermediate
Lateral Plank Walks, Side Step Squats, Side Lunges, Plank Jacks, Single-Leg Kickbacks
5:00
Lateral Plank Walks, Side Step Squats, Side Lunges, Plank Jacks, Single-Leg Kickbacks

Gluteus, Arms, Chest, Abs, Quads, Upper Back, Lower Back, Triceps, Hamstrings, Obliques

Level: Intermediate
Lateral Lunge with Raise - Right, Lateral Lunge with Raise - Left, Squat to Heel Raise, Sumo Squat, Plank to Jump Squat
5:00
Lateral Lunge with Raise - Right, Lateral Lunge with Raise - Left, Squat to Heel Raise, Sumo Squat, Plank to Jump Squat

Gluteus, Calves, Chest, Abs, Quads, Triceps, Hamstrings, Obliques, Biceps

Level: Intermediate
Shoulder Tap and Jack, V-UP+Hold, Side High Plank - Left, Side High Plank - Right, Hollow Rock with Hold
5:00
Shoulder Tap and Jack, V-UP+Hold, Side High Plank - Left, Side High Plank - Right, Hollow Rock with Hold

Gluteus, Calves, Arms, Chest, Abs, Core, Quads, Upper Back, Triceps, Hamstrings, Obliques, Biceps

Level: Intermediate
Side Crab Walk With Sofa, Tricep Dips, Pushup Variation
0:15
Side Crab Walk With Sofa, Tricep Dips, Pushup Variation

Shoulders, Chest, Abs, Upper Back, Triceps

Level: Intermediate
Split Squat Press, Russian Twist with Weight, Triceps Kickback, Dumbbell Swing
0:15
Split Squat Press, Russian Twist with Weight, Triceps Kickback, Dumbbell Swing

Gluteus, Shoulders, Chest, Abs, Quads, Upper Back, Triceps, Hamstrings, Forearms

Level: Beginner
Burpees
0:14
Burpees

Shoulders, Arms, Chest, Quads, Hamstrings

Level: Intermediate
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