Beginner

Exercises

• 

  Air Bike (Assault Bike)

  Chest, Core, Legs, Shoulders

• 

  Barbell Hip Thrust

  Core, Glutes, Hamstrings, Lower Back, Quads

• 

  Barbell Overhead Press

  Core, Shoulders, Traps, Triceps, Upper Chest

• 

  Barbell Romanian Deadlift (RDL)

  Erectors, Forearms, Glutes, Hamstrings, Lower Back

• 

  Battle Ropes

  Arms, Core, Legs, Shoulders

• 

  Bear Crawl

  Core, Legs, Shoulders

• 

  Bench Press

  Chest, Shoulders, Triceps

• 

  Bird Dog Hold

  Core, Glutes, Lower Back, Shoulders

• 

  Box Jumps

  Calves, Core, Glutes, Quads

• 

  Box Squat (Various Heights)

  Core, Glutes, Hamstrings, Quadriceps

• 

  Box Step Jump

  Calves, Core, Glutes, Hamstrings, Quads

• 

  Burpees

  Chest, Core, Glutes, Quads, Shoulders

• 

  Dead Bug

  Abs, Obliques

• 

  Dumbbell Bent-Over Reverse Fly

  Rear Delts, Rhomboids, Traps, Upper Back

• 

  Dumbbell Floor Press

  Chest, Core, Shoulders, Triceps

• 

  Dumbbell Incline Press

  Chest, Core, Shoulders, Triceps

• 

  Dumbbell Lunges

  Core, Glutes, Hamstrings, Quads

• 

  Dumbbell Pullover

  Chest, Core, Lats, Triceps

• 

  Dumbbell Seal Row

  Core, Lats, Rear Delts, Rhomboids, Traps

• 

  Farmer’s Carry

  Core, Forearms, Legs, Shoulders

• 

  Hand-Release Push-Up

  Chest, Core, Shoulders, Triceps

• 

  Inverted Row

  Biceps, Core, Lats, Rear Delts, Rhomboids

• 

  Kettlebell Deadlift High Pull

  Core, Forearms, Glutes, Hamstrings, Shoulders, Traps

• 

  Kettlebell Goblet Reverse Lunge

  Core, Glutes, Hamstrings, Quads

• 

  Kettlebell Suitcase Deadlift

  Core, Forearms, Glutes, Hamstrings, Obliques

• 

  Kettlebell Suitcase March

  Abs, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps

• 

  Kettlebell Swings

  Core, Glutes, Hamstrings, Shoulders

• 

  Landmine Anti-Rotation Press (Pallof Press Variation)

  Abs, Core, Glutes, Obliques, Shoulders

• 

  Lateral Lunge

  Adductors, Core, Glutes, Quads

• 

  Lateral Med Ball Slam

  Core, Hips, Lats, Obliques, Shoulders

• 

  Med Ball Chest Pass (Plyometrics)

  Chest, Core, Shoulders, Triceps

• 

  Med Ball Overhead Throw (Plyometrics)

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Med Ball Scoop Toss (Vertical Power) 

  Calves, Core, Glutes, Hamstrings, Quads

• 

  Med Ball Slam (Plyometrics)

  Core, Glutes, Lats, Shoulders, Triceps

• 

  Plank

  Core, Glutes, Shoulders

• 

  Push-Ups

  Chest, Core, Shoulders, Triceps

• 

  Resistance Band Pallof Press Hold

  abdominals, Glutes, Obliques, spinal-erectors

• 

  Rotational Med Ball Slam

  Core, Hips, Lats, Obliques, Shoulders

• 

  Rowing Machine

  Biceps, Core, Glutes, Lats, Quads

• 

  Running

• 

  Sandbag Bear Hug Carry

  Core, Forearms, Glutes, Hamstrings, Quads, Upper Back

• 

  Sandbag Bear Hug Carry

  Core, Forearms, Glutes, Hamstrings, Quads, Upper Back

• 

  Sandbag Bear Hug Squat

  Core, Erectors, Forearms, Glutes, Hamstrings, Quads

• 

  Sandbag Front Carry

  Arms, Core, Glutes, Grip, Hamstrings, Quads, Upper Back

• 

  Sandbag Ground-to-Overhead

  Back, Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Sandbag Push Press

  Core, Glutes, Quads, Shoulders, Triceps, Upper Back

• 

  Sandbag Shoulder Carry

  Core, Glutes, Hamstrings, Obliques, Quads, Upper Back

• 

  Sandbag Shouldering to Carry

  Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back

• 

  Sandbag Squat to Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Sandbag Thruster

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Sandbag Zercher Carry

  Biceps, Core, Glutes, Hamstrings, Quads, Upper Back

• 

  Sandbag Zercher Lunge

  Core, Erectors, Glutes, Hamstrings, Quads

• 

  Sandbag Zercher Squat

  Core, Erectors, Forearms, Glutes, Hamstrings, Quads

• 

  Seated Dumbbell Calf Raise

  Calves

• 

  Single-Arm Dumbbell Dead Stop Row

  Biceps, Core, Lats, Rear Delts, Upper Back

• 

  SkiErg Pull

  Core, Lats, Rear Delts, Triceps

• 

  SkiErg Sprint

  Core, Lats, Shoulders, Triceps

• 

  Step-Ups

  Glutes, Hamstrings, Quads

• 

  Walking

• 

  Wall Ball to Target

  Core, Glutes, Quads, Shoulders

• 

  Wall Balls

  Core, Glutes, Quads, Shoulders, Triceps

• 

  Wall Sit

  Core, Glutes, Quads