15 exercises at Advanced level.
15 exercises
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Show everything2 exercises that train your legs.
A foundational lower-body move that builds strength and mobility across the quads, glutes, and hamstrings.
A single-leg move that builds balance and unilateral strength while being gentler on the knees than forward lunges.
A classic step-forward lunge that trains the quads and glutes while challenging balance and coordination.
A side-to-side lunge that builds strength in the frontal plane and opens up the hips, inner thighs, and glutes.
A functional single-leg move that mimics stair climbing to build quad and glute strength plus stability.
An explosive plyometric squat that builds lower-body power, elevates the heart rate, and develops fast-twitch strength.
A wide-stance squat with toes turned out that emphasizes the inner thighs and glutes alongside the quads.
A floor-based hip extension that activates and strengthens the glutes and hamstrings while sparing the lower back.
A unilateral bridge that doubles the load on one glute, exposing side-to-side imbalances and boosting hip stability.
A rear-foot-elevated split squat that heavily loads one leg to build quad and glute strength plus balance.
A crossover lunge that targets the outer glutes and inner thighs while training hip stability and control.
A deep lateral squat that shifts weight side to side to build mobility, single-leg strength, and inner-thigh control.
An isometric hold against a wall that builds quad endurance and lower-body stamina with no impact.
A squat held low with small pulsing reps that maximizes time under tension to burn out the quads and glutes.
A front-loaded squat holding a weight at the chest that reinforces upright posture and builds quad and core strength.
A hip-hinge lift with soft knees that stretches and strengthens the hamstrings, glutes, and posterior chain.
A hip-hinge bend that strengthens the hamstrings, glutes, and lower back while grooving a safe hinge pattern.
A simple ankle-extension move that strengthens the calves and improves lower-leg endurance and balance.
A kneeling glute isolation that drives one heel toward the ceiling to build and shape the glutes.
A kneeling hip abduction that lifts one bent leg out to the side to target the outer glutes and hip stability.
A single-leg squat to full depth that demands elite quad strength, balance, and mobility on one leg.
6 exercises that train your upper body.
A beginner-friendly push-up with hands raised on a surface, reducing load to build pressing strength in the chest and arms.
A scaled floor push-up performed from the knees, teaching pressing mechanics while easing the load on chest and triceps.
The classic full-body pressing move that builds chest, shoulder and triceps strength while bracing the core as one rigid plank.
A push-up with hands set wide to bias the chest and shoulders through a broader pressing path.
A close-grip push-up with hands forming a diamond, delivering the highest triceps activation of any bodyweight press.
A push-up with feet elevated to shift load onto the upper chest and shoulders for a tougher pressing challenge.
An inverted-V press that shifts load onto the shoulders, serving as a strength bridge toward the handstand push-up.
A wide, unilateral push-up that loads one arm at a time, building the single-arm strength that leads to one-arm push-ups.
A pressing move off a chair edge that isolates the triceps while the shoulders and chest assist the lockout.
A flowing move that walks the hands out to a plank, adds a push-up, and walks back, building shoulders while stretching the hamstrings.
A flowing push-up that dives from downward dog to upward dog, working the shoulders and chest through a wide mobility-rich arc.
A light resistance-band move that strengthens the rear delts and upper back, countering rounded-shoulder posture.
A seated or standing pulling move that trains the back and biceps using a band anchored in front of you.
An overhand-grip hanging pull that builds serious back and lat strength, the benchmark of upper-body pulling power.
An underhand-grip hanging pull that recruits the biceps more heavily than the pull-up while still hammering the lats.
An overhead press that builds shoulder and triceps strength, driving dumbbells from the shoulders to full lockout.
An isolation move that lifts the arms out to the sides, targeting the side delts to build shoulder width.
2 exercises that train your core.
An isometric hold on the forearms and toes that trains the whole core to resist spinal extension and sag.
A single-side isometric hold that challenges the obliques to resist sideways collapse of the spine.
A high plank with alternating hand-to-shoulder taps that trains the core to resist rotation.
A dynamic plank move that drives the knees toward the chest, blending core stability with a cardio burn.
A back-lying anti-extension drill that extends opposite arm and leg while keeping the lower back glued down.
A tabletop anti-rotation move extending opposite arm and leg to build spinal stability and balance.
An advanced isometric hold in a dished shape that maximally loads the rectus abdominis and deep core.
A short-range spinal flexion that isolates the upper abdominals by curling the ribs toward the pelvis.
A rotational crunch pedaling the legs while touching elbow to opposite knee, targeting abs and obliques.
A lower-ab curl that lifts the hips off the floor by rolling the knees toward the chest.
A lower-ab move raising straight legs from the floor to vertical while keeping the low back grounded.
A back-lying move with small rapid alternating leg kicks that builds lower-ab endurance and stability.
A seated rotational move twisting the torso side to side to target the obliques, optionally loaded.
An advanced move folding the body into a V by lifting straight legs and torso to meet over the hips.
A full-range trunk flexion curling all the way up to a seated position to work the abdominals.
A prone extension lifting arms, chest, and legs off the floor to strengthen the lower-back and posterior core.
A banded anti-rotation press resisting a sideways pull to build deep core and oblique stability.
A crunched-up move reaching side to side to tap each heel, working the obliques through small side bends.
5 exercises that train your full body.
A classic rhythmic cardio move that raises your heart rate while warming up the shoulders, hips, and legs together.
A running-in-place drill that spikes your heart rate while firing the hip flexors, quads, and core.
A jog-in-place cardio move that raises the heart rate while dynamically stretching and firing the hamstrings.
A jumping-jack variation that claps the arms in front at chest height, adding extra chest and upper-back work.
A skipping drill that builds cardio endurance, coordination, and calf strength with a light, efficient bounce.
A punching-and-footwork cardio drill that trains the shoulders, arms, and core while sharpening coordination.
A side-to-side athletic shuffle that builds lateral agility and fires the glutes, outer hips, and legs.
A dynamic move that stretches the hamstrings then loads the core and shoulders as you walk out to a plank.
A burpee without the push-up or jump, blending a squat and plank to train the legs, core, and shoulders.
A lateral bounding move that builds single-leg power, balance, and glute strength like a speed skater.
A high-intensity climb that torches the legs and lungs while training power through the glutes and quads.
A plank held while the feet jump in and out, blending core stability with a cardio kick.
A quadrupedal crawl that builds core stability, shoulder strength, and coordination while moving on all fours.
A face-up crawl on hands and feet that fires the triceps, glutes, and core while challenging coordination.
A plank-based cardio move that drives each knee toward the opposite elbow to hit the obliques hard.
An explosive plyometric jump that spreads the limbs into a star shape to build lower-body power and cardio.
A forward horizontal jump that develops explosive hip and leg power and teaches soft, controlled landings.
A faster burpee variation without the push-up, snapping between a wide squat and plank to train conditioning.
A lower-impact burpee that keeps the plank-to-squat flow but drops the push-up and stand-up jump.
A ballistic hip-hinge move that builds explosive glutes, hamstrings, and grip while spiking the heart rate.
A front squat flowing straight into an overhead press, training the legs, shoulders, and core in one powerful move.
An explosive plyometric lunge that switches legs mid-air to build single-leg power, balance, and cardio.
A high-intensity vertical jump that pulls both knees to the chest, building explosive power and core control.
The signature full-body conditioning move, chaining a squat, plank, push-up, and jump to tax every muscle and the lungs.
A burpee that replaces the vertical jump with an explosive forward leap, adding power output and travel.
A brutal dumbbell complex chaining a push-up, rows, clean, and overhead press to work nearly every muscle at once.
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