Core Exercises

Ab Wheel Rollouts

Advanced core exercise using ab wheel for full core engagement

ab wheel

Air Squats

Bodyweight squat for lower body strength and mobility

Archer Push-ups

Advanced push-up variation emphasizing one side at a time

Bulgarian Split Squats

Single-leg squat variation for unilateral leg strength

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Burpees

Full-body explosive exercise combining squat, plank, and jump

Clap Push-ups

Plyometric push-up variation for explosive power

Dead Bug

Core stability exercise for deep abdominal muscles

Dumbbell Shoulder Press

Seated or standing shoulder press with dumbbells

dumbbellsbench

dumbbellsfarmer walk handles

Intermediate

Farmer's Walk

Functional carry exercise for grip strength and core stability

Flutter Kicks

Lower ab exercise with alternating leg kicks

Front Squats

Quad-dominant squat variation with front-loaded barbell

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Glute Bridge

Bodyweight glute activation exercise performed lying on back

Goblet Squats

Squat variation holding weight at chest for better form

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High Knees

Running in place with high knee drive for cardio conditioning

High Knees with Jump Rope

Running in place with high knees while jumping rope

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Hip Thrusts

Glute-focused exercise for posterior chain development

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Hollow Body Hold

Isometric core exercise holding body in hollow position

Jump Rope

Classic cardio exercise using a jump rope

jump rope

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Jump Rope Double Unders

Advanced jump rope technique with rope passing twice per jump

jump rope

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Kettlebell Clean and Press

Power movement combining clean to shoulder and overhead press

Beginner

Kettlebell Halo

Shoulder mobility exercise circling kettlebell around head

Kettlebell Snatch

Explosive full-body movement from ground to overhead

Kettlebell Swings

Dynamic full-body exercise using hip hinge movement

Kettlebell Windmill

Core and shoulder stability exercise with rotation

Mountain Climbers

Dynamic core and cardio exercise

Mountain Climbers

Dynamic core and cardio exercise in plank position

Overhead Press

Standing barbell press for shoulder strength and stability

barbell

Pistol Squats

Advanced single-leg squat performed with one leg extended

Plank

Isometric core strengthening exercise

Pseudo Planche Push-ups

Advanced push-up with hands positioned near hips for increased difficulty

Push-ups

Classic bodyweight pushing exercise

Russian Twists

Rotational core exercise for obliques

Shoulder Taps

Plank variation for shoulder stability and core strength

Single Leg Glute Bridge

Unilateral glute and hamstring exercise

Intermediate

Skater Hops

Lateral plyometric exercise mimicking speed skating motion

Intermediate

Star Jumps

Explosive jumping exercise with arms and legs spreading wide

Wall Walks

Handstand progression exercise walking feet up wall