training

Cross-Body Mountain Climber

The Cross-Body Mountain Climber is a dynamic bodyweight exercise that combines strength training with cardio. This exercise primarily focuses on the core muscles, especially the obliques, while improving cardiovascular health...

High Plank Leg Lift

The High Plank Leg Lift is a bodyweight exercise that combines strength and balance, focusing on the core muscles, gluteus and shoulders. This exercise strengthens both the upper and lower...

Broad Jump to Backpedal

Broad Jump to Backpedal is a plyometric exercise that combines explosive strength with speed and balance. The exercise focuses on developing explosive power in the lower body while improving coordination,...

Step-Up with Knee Drive

Step-Up with Knee Lift is a functional exercise that strengthens the quadriceps, hamstrings, gluteus and core muscles. This exercise improves balance, coordination and explosiveness, making it ideal for both athletes...

Clapping Push-Up

The Clapping Push-Up is an advanced variation of the classic push-up that combines strength and explosiveness. This exercise focuses on the pectorals, shoulders and triceps while improving power development and...

Wide Push-Up

Wide Push-Up is a variation of the classic push-up, where the hands are placed wider than shoulder width. This exercise focuses primarily on the chest muscles (pectoralis major) and shoulders...

Dynamic Lung Stretch

Dynamic Lung Stretch is an effective exercise that helps improve mobility and flexibility in the hips, quadriceps and core muscles. The exercise is ideal as part of a warm-up for...

Squat to Front Kick

Squat to Front Kick is a dynamic exercise that combines the traditional squat with a front kick. This combination strengthens the quadriceps, gluteus and core muscles while improving balance and...

Plyo Lunge to Squat Jump

Plyo Lunge for Squat Jump is a powerful plyometric exercise that combines lunge jumps with squat jumps. This combination improves both explosiveness and endurance while building strength in the thighs,...

Tricep Push-Up

The Tricep Push-Up is a variation of the classic push-up that specifically targets the triceps muscles on the back of the upper arm. This exercise also strengthens the chest, shoulders...

Side Shuffle with Squat

The Side Shuffle with Squat is an effective exercise that combines lateral movement with the squat, which strengthens the thighs, glutes and improves flexibility. This exercise is ideal for increasing...

Superman to Push-Up

Superman to Push-Up is an advanced bodyweight exercise that combines the "Superman" movement with a push-up. This exercise engages multiple muscle groups, including the back, shoulders, chest, core and glutes,...

Mountain Climber Push-Up

The Mountain Climber Push-Up is a dynamic combination exercise that integrates push-ups with mountain climbers. This exercise engages multiple muscle groups, including the chest, shoulders, triceps, core and legs, improving...

Jumping Calf Raises

Jumping Calf Raises are a dynamic exercise designed to strengthen the calf muscles and improve explosiveness in the lower body. This exercise is ideal for athletes and fitness enthusiasts looking...

Bear Crawl to Push-Up

Bear Crawl to Push-Up is a combination exercise that integrates the bear crawl movement with push-ups. This exercise engages multiple muscle groups, including shoulders, chest, core and legs, and improves...

Single-Leg Deadlift

The Single-Leg Deadlift is a functional exercise that focuses on strengthening the hamstrings, glutes and core muscles. This exercise improves balance, stability and muscle coordination, making it ideal for those...

Box Step-Ups

Box Step-Ups is a functional exercise that strengthens the thighs, buttocks and calves. This exercise mimics natural movements like climbing stairs, making it practical for improving daily functionality, strength and...

Prisoner Squat

The Prisoner Squat is a bodyweight exercise that focuses on strengthening the leg muscles, including the quadriceps, hamstrings and gluteus, as well as the core muscles. This exercise is ideal...

Squat Thrust

The Squat Thrust is a dynamic bodyweight exercise that combines elements of the squat and plank. This exercise activates multiple muscle groups, including legs, core and shoulders, and improves both...

High Plank with Shoulder Tap

High Plank with Shoulder Flap is a dynamic variation of the classic plank that combines core strength with shoulder stability. This exercise focuses on strengthening the abdominal muscles, shoulders and...

Hip Circles

Hip Circles is a dynamic exercise designed to improve hip mobility, strengthen core muscles and increase flexibility in the lower back. This exercise is ideal as part of a pre-workout...

Alternating Side Plank Reach-Through

Alternating Side Plank Reach-Through is a dynamic exercise that combines the side plank with a rotating movement. This exercise focuses on strengthening the core muscles, including the oblique abdominal muscles,...

Spider-Man Push Up

The Spiderman Push-Up is an advanced variation of the classic push-up that combines upper body strength with core activation and hip movement. This exercise strengthens the chest, shoulders, triceps, abs...

Rolling Squat to Jump

Rolling Squat to Jump is an advanced bodyweight exercise that combines a rolling movement with an explosive upward jump. This exercise focuses on strengthening the lower body, including the quadriceps,...

Rolling Plank

Rolling Plank is an advanced variation of the classic plank that combines front plank and side plank in one fluid movement. This exercise focuses on strengthening the core muscles, including...

Superman Team

Superman Hold is a bodyweight exercise that focuses on strengthening the back muscles, especially the lower back muscles (erector spinae), as well as the gluteal muscles and shoulders. This exercise...

Reverse Lunge with Front Kick

The Reverse Lunge with Front Kick is a combination exercise that effectively trains the muscles of the lower body, including the quadriceps, hamstrings and gluteal muscles, while improving balance and...

Side Lunge with Knee Lift

Side Lunge with Knee Raise is a combination exercise that strengthens the lower body, including thighs, glutes and hips, while improving balance and stability. This exercise is ideal for increasing...

Ski Jumps

Ski Jumps are a plyometric exercise that mimics the movements of skiing. This exercise focuses on improving fitness, coordination and strength in the lower body, especially in the quadriceps, hamstrings...

Reverse Plank Leg Lift

The Reverse Plank Leg Lift is an advanced variation of the classic reverse plank that combines core strength with hip abduction. This exercise focuses on strengthening the obliques, gluteus medius...

Dive Bomber Push-Up

The Dive Bomber Push-Up is an advanced variation of the classic push-up that combines elements from yoga and strength training. This exercise focuses on strengthening the chest, shoulders, triceps and...

Knee Tuck Jumps

Knee Tuck Jumps are a plyometric exercise that focuses on developing explosive strength in the lower body. This exercise primarily engages the quadriceps, hamstrings, gluteal muscles and core muscles, improving...

Bear squats

Bear Squats are a bodyweight exercise that combines strength, flexibility and balance. This exercise focuses on strengthening the core, legs and shoulders while improving mobility in the hips and ankles....

Alternating Toe Touches

Alternating Toe Touches is a dynamic exercise that focuses on strengthening the core muscles, especially the obliques. This exercise improves flexibility, balance and coordination, making it ideal as part of...

Wall Walk

Wall Walk is a bodyweight exercise that combines strength, stability and balance. This exercise focuses on strengthening the shoulders, arms, core and back while improving body control and coordination. The...

Lateral High Knees

Lateral High Knees is a dynamic exercise that combines cardiovascular training with improving lateral movement. This exercise focuses on strengthening the leg muscles, improving coordination and increasing the heart rate,...

Bridge to Crab Reach

Bridge to Crab Reach is a dynamic bodyweight exercise that combines strength, mobility and balance. This exercise targets the core, gluteal muscles and shoulders while improving mobility in the thorax...

Tricep Dips on Chair

Tricep dips on a chair are an effective bodyweight exercise that primarily strengthens the triceps muscles on the back of the upper arms. This exercise also engages the shoulders and...

Inchworm

The Inchworm exercise is a dynamic movement that combines strength training with flexibility. It activates multiple muscle groups, including shoulders, chest, core and hamstrings, making it ideal as both a...

Play Lift Hold

The Leg Lift Hold is a static exercise that focuses on strengthening the core muscles, especially the lower abs and hip flexors. This exercise improves stability, balance and muscular endurance,...

Side Plank Leg Lift

The Side Plank Leg Lift is an advanced variation of the classic side plank that combines core strength with hip abduction. This exercise focuses on strengthening the obliques, gluteus medius...

Scissor Kicks

Scissor kicks, also known as "Scissor Kicks", are a popular exercise that focuses on strengthening the core muscles, especially the lower abs and hip flexors. This exercise improves stability, balance...

Glute Bridge

The Marching Glute Bridge is a variation of the classic glute bridge that adds a dynamic component by including a marching movement. This exercise is designed to strengthen the gluteal...

Wall Push Up

The Wall Push-Up is a modified version of the traditional push-up, where you use a wall as support. This exercise is ideal for beginners, people with joint problems or those...

Crossover Mountain Climbers

Crossover Mountain Climbers is a dynamic exercise that combines cardiovascular training with strengthening of the core muscles. This variation of the classic mountain climbers focuses on the obliques by driving...

Star Jumps

Star Jumps is a plyometric exercise that effectively trains the whole body. This explosive movement improves muscle activation, explosive power and coordination. Star Jumps primarily engage the quadriceps, hamstrings, glutes,...

Surrender Squats

Surrender Squats are a dynamic exercise that combines strength, balance and coordination. This exercise focuses on the quadriceps, glutes and core muscles by alternating between kneeling and standing positions. Surrender...

Bicycle Crunches

Bicycle Crunches are a popular exercise that effectively trains both the straight and oblique abdominal muscles. This dynamic movement combines rotation and leg lifts, making it ideal for strengthening core...

Side-To-Side Push-Up

The Side-to-Side Push-Up is an advanced variation of the classic push-up, designed to strengthen the chest, shoulders, triceps and core muscles. This exercise increases muscle activation by adding a lateral...

Plank Jack

Plank Jack is an effective combination of the plank and jumping jack that strengthens the core muscles, shoulders, legs and improves cardiovascular fitness. This exercise engages several muscle groups simultaneously...