Follow along with our fitness trainers to learn how to perform upper body, lower body, core, cardio and mobility exercises with great form.

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Lower Body – Glutes and Hamstrings

Air Squat (with or without a pulse)

Alternating Reverse Lunge (Bodyweight or Dumbbells)

Alternating Side Lunge (Bodyweight or Dumbbells)

Alternating Side lunge to Squat (Bodyweight or Dumbbells)

Bodyweight Goodmornings

Bulgarian Split Squat (Bodyweight or Dumbbells)

Curtsey Lunge to Squat

Eccentric Reverse Lunges (Bodyweight or Dumbbells)

Eccentric Romanian Deadlift

Eccentric Split Squat (Bodyweight or Dumbbells)

Eccentric Squat (Bodyweight or Dumbbells)

Forward Step-Ups

Glute Bridge Hold & Tap (Bodyweight or Dumbbells)

Glute Bridge to Lateral Taps (Bodyweight or Banded)

Glute Bridge Walkouts

Hamstring Glute Bridge

Isometric Reverse Lunges (Bodyweight or Dumbbells)

Hip Thrusts

Leg Curl

Lunge and Squat (Bodyweight or Dumbbells)

Lunge Pulses (Bodyweight or Dumbbells)

Lunges (Bodyweight or Dumbbells)

Monster Walks

Narrow Stance Squats

Narrow to Wide Squat

Offset Squat

Overhead Squat

Reverse Lunge (Bodyweight or Dumbbells)

Reverse Lunge to Bicep Curl

Reverse Lunge to Forward Lunge (Bodyweight or Dumbbells)

Reverse Lunge and Twist (Bodyweight or Dumbbell)

Romanian Deadlift

Side Lunge (Bodyweight, Dumbbell, Alternating, or Single Leg)

Side Lunge to Hammer Curl

Side Lunge to Reverse Lunge (Bodyweight or Dumbbells)

Side Step-Ups

Side Steps

Single Arm Deadlift

Single Leg Deadlift (Kickstand or Balance)

Single Leg Glute Bridge (Taps or Hold)

Single Leg Deadlift to Squat

Split Squat (Bodyweight or Dumbbells)

Squat (Goblet or Two Dumbbells, With or Without Pulse )

Squat to Heel Raise and Squat Jump (Bodyweight or Dumbbells)

Sumo Squat (Bodyweight or Goblet)

Squat to Reverse Lunge

Squat to Leg Lift (Bodyweight or Banded)

Sumo Squat to Upright Row

Swings

Walking Lunges (Bodyweight or Dumbbells)

Wall Sit

Lower Body – Quads and Adductors

Air Squat (with or without a pulse)

Alternating Side Lunge (Bodyweight or Dumbbells)

Alternating Side lunge to Squat (Bodyweight or Dumbbells)

Bulgarian Split Squat (Bodyweight or Dumbbells)

Curtsey Lunges

Eccentric Reverse Lunges (Bodyweight or Dumbbells)

Eccentric Squat (Bodyweight or Dumbbells)

Forward Step-Ups

Isometric Squat

Isometric Reverse Lunges (Bodyweight or Dumbbells)

Leg Exstension

Lunge and Squat (Bodyweight or Dumbbells)

Lunge Pulses (Bodyweight or Dumbbells)

Lunges (Bodyweight or Dumbbells)

Monster Walks

Narrow to Wide Squat

Offset Squat

Reverse Lunge (Bodyweight or Dumbbells)

Reverse Lunge to Bicep Curl

Reverse Lunge and Twist (Bodyweight or Dumbbell)

Side Lunge (Bodyweight, Dumbbell, Alternating, or Single Leg)

Side Lunge to Hammer Curl

Side Lunge to Reverse Lunge (Bodyweight or Dumbbells)

Side Step-Ups

Side Steps

Split Squat (Bodyweight or Dumbbells)

Squat with Rotation

Squat to Heel Raise and Squat Jump (Bodyweight or Dumbbells)

Sumo Squat (Bodyweight or Goblet)

Squat to Reverse Lunge

Sumo Squat to Upright Row

Walking Lunges (Bodyweight or Dumbbells)

Wall Sit

Lower Body - Calves and Ankles

Balance Reach

Calf Raises and Single Leg Calf Raises

Single Leg Deadlift (Bodyweight or Dumbbell)

Upper Body – Chest

Alternating Chest Fly

Alternating Chest Press (Floor or Bench)

Alternating Iso Chest Press (Floor or Bench)

Bench Press

Chest Fly (Floor or Bench)

Chest Fly to Pullover (Floor or Bench)

Chest Fly to Skullcrusher (Floor or Bench)

Chest Press (Floor or Bench)

Chest Press to Chest Fly (Floor or Bench)

Chest Press to Skull Crushers (Floor or Bench)

Chest Press to Tricep Press

Eccentric Chest Fly (Floor or Bench)

Eccentric Chest Press

Eccentric Pushups (Knees Down or Up)

Incline Chest Press

Isometric Chest Press

Isometric Pushups (Knees Down or Up)

Pullover (Floor or Bench)

Pullover with Chest Press (Floor or Bench)

Pushups (Knees Down or Up)

Pushups with Rotation (Knees Up or Down)

Rocket Pushups

Standing Chest Fly

Tricep Pushups (Knees Up or Down)

Upper Body – Back

Alternating Bent Row

Bent Row

Bent Row to Bicep Curl

Bent Row with Reverse Fly

Bent Row with Tricep Kickback

Cable Face Pulls

Eccentric Prone Angel Wings

Eccentric Reverse Fly

Eccentric Single Arm Row

Eccentric Wide Row

Isometric Bent Row

Isometric Single Arm Row

Lat Pulldown

Prone A-Pulses (Palms Up)

Prone Angel Wings

Prone Lat Pull Down

Prone T-Pulses

Pullover (Floor or Bench)

Pullover (Floor or Bench)

Reverse Fly

Row Complex

Single Arm Reverse Fly

Single Arm Row

Single Arm Row (Leg Elevated)

Single Arm Row to Single Arm Reverse Fly

Single Arm Row to Tricep Kickback

Single Arm Row With Rotation

Single Arm Straight Arm Extension

Underhand Bent Row

Upper Body - Shoulders, Triceps and Biceps

Arnold Press

Bent Row with Tricep Kickback

Bicep Curls (Feet Together or Staggered)

Bicep Curl to Hammer Curl

Bicep Curl to Underhand Front Raise

Chest Fly to Skullcrusher (Floor or Bench)

Chest Press to Skull Crushers (Floor or Bench)

Chest Press to Tricep Press

Dips

Eccentric Skull Crushers (One or Two Dumbbells)

Front Raise

Front to Side Raise

Hammer Curl to Neutral Press

Lateral Raise

Overhead Tricep Extension

Prone Angel Wings

Prone T-Pulses

Reverse Bicep Curl

Shoulder External Rotation

Shoulder Press (Feet Together or Staggered)

Single Arm Isometric Curl

Single Arm Row to Tricep Kickback

Single Arm Straight Arm Extension

Skull Crushers (One Dumbbell or Two Dumbbells)

Tricep Pushups (Knees Up or Down)

Tricep Overhead Extension

W Press

Full Body

Bear Crawl (Hold, Crawl, Dumbbell Pull Through)

Cable Woodchops - High to Low

Cable Woodchops - Low to High

Clean and Press

Clean and Squat

Dead Row

Deadlift with Bent Row

Deadlift with Bicep Curl

Deadlift with High Pull

Discus Swings

High Plank With Row (Knees Down or Knees Up)

Inchworms (+Pushup)

Medicine Ball Slams

Power Cleans

Push Press

Reverse Lunge Woodchop

Rotational Squat High Pull

Side to Side Medicine Ball Slam

Single Arm Deadlift with High Pull

Single Arm Reverse Lunge Press

Single Arm Squat Curl

Single Arm Squat Press

Squat with 45-45 Press

Squat with Bicep Curl

Squat Curl and Press

Weighted Marches (By side or Overhead)

Squat Press

Squat with Rotation Press

Walking Lunges with Curls

Core – Rotational

Cable Woodchops - High to Low

Cable Woodchops - Low to High

Crunch Knee to Elbow and Bicycle Crunches

Deceleration Woodchop

Discus Swings

Half-Kneeling Cable Woodchop

Half Kneeling Woodchop

High Plank to Down Dog Shin Taps

Low Plank with Hip Dips

Rainbow Taps

Reverse Lunge Woodchop

Side to Side Medicine Ball Slam

Side Plank with Rotation (Knee Down or Legs Straight)

Woodchop

Core – Stabilization (Non-Rotational)

Eccentric Knee to Elbow Bicycle Crunch

Alternating Leg Raises

Anti-Rotation Cable Press

Bear Crawl Hold and Bear Crawl

Bent Knee Crunches

Bird Dog

Dead bug

Double Crunch

Eccentric Dead Bug

Flutter Kicks

Frog Crunch

High Plank (Knees Down or Up)

High Plank Dumbbell Pass (Knees Down or Up)

High Plank Shoulder Taps (+Pushup)

High Plank Shoulder Taps

High Plank With Row (Knees Down or Knees Up)

Hollow Alternating Leg Raises

Hollow Hold (Knees Bent or Legs Straight)

Inchworms (+Pushup)

Low Plank (Knees Down or Up)

Low Plank with Mini Leg Lifts

Plank Jack or Step

Plank Saw

Plank Up-Downs

Reverse Crunch

Side Plank (Knee Down or Legs Straight)

Side Plank Lift

Spiderman Crunch (+Pushup)

Straight Leg Raises

Suitcase Carry

Cardio – Low and High Impact

180 Squat Jump or Step

3-Step Icky Step and 3-Step Icky Shuffle

Burpees (Elevated or Floor)

Gorilla Steps or Jacks

Jumping Jacks or Jack Steps

March in Place or High Knees

Mountain Climbers (Elevated or Floor)

Pop Squat

Single Leg Sprinters

Side Shuffle

Skater Steps and Skater Jumps

Ski Erg Machine

Split Steps and Lunge Jumps

Squat with Rotation Step and Squat Switch

X-Steps and X-Jumps

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