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Exercises

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  Air Bike (Assault Bike)

  Chest, Core, Legs, Shoulders

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  Bear Crawl

  Core, Legs, Shoulders

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  Bird Dog Hold

  Core, Glutes, Lower Back, Shoulders

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  Box Squat (Various Heights)

  Core, Glutes, Hamstrings, Quadriceps

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  Box Step Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Bulgarian Split Squat

  Core, Glutes, Hamstrings, Quads

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  Burpees

  Chest, Core, Glutes, Quads, Shoulders

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  Clap Push Up (Plyometrics)

  Chest, Core, Shoulders, Triceps

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  Dead Bug

  Abs, Obliques

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  Deadlifts

  Glutes, Hamstrings, Lats, Lower Back

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  Depth Drop to Vertical Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Dumbbell Bent-Over Reverse Fly

  Rear Delts, Rhomboids, Traps, Upper Back

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  Dumbbell Bulgarian Split Deadlift

  Core, Erectors, Glutes, Hamstrings

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  Dumbbell Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Dumbbell Deadlift to High Pull

  Core, Glutes, Hamstrings, Shoulders, Traps

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  Dumbbell Floor Press

  Chest, Core, Shoulders, Triceps

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  Dumbbell Front Rack Walking Lunge

  Core, Glutes, Hamstrings, Quads, Shoulders

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  Dumbbell Incline Press

  Chest, Core, Shoulders, Triceps

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  Dumbbell Lunges

  Core, Glutes, Hamstrings, Quads

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  Dumbbell Meadows Row

  Biceps, Core, Lats, Obliques, Rear Delts, Upper Back

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  Dumbbell Pullover

  Chest, Core, Lats, Triceps

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  Dumbbell Push Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Dumbbell Seal Row

  Core, Lats, Rear Delts, Rhomboids, Traps

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  Dumbbell Snatch

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps

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  Dumbbell Step-Over

  Core, Glutes, Hamstrings, Quads

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  Dumbbell Thruster

  Core, Glutes, Quads, Shoulders, Triceps

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  Dumbbell Z Press

  Core, Shoulders, Triceps, Upper Back

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  Hand-Release Push-Up

  Chest, Core, Shoulders, Triceps

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  Hanging Leg Raise

  Abs, Forearms, Hip Flexors, Shoulders

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  Inverted Row

  Biceps, Core, Lats, Rear Delts, Rhomboids

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  Kettlebell Alternating Snatch

  Back, Core, Forearms, Glutes, Hamstrings, Shoulders

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  Kettlebell Clean

  Core, Forearms, Glutes, Hamstrings, Shoulders

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  Kettlebell Clean & Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Kettlebell Deadlift High Pull

  Core, Forearms, Glutes, Hamstrings, Shoulders, Traps

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  Kettlebell Front Rack Squat

  Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back

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  Kettlebell Goblet Reverse Lunge

  Core, Glutes, Hamstrings, Quads

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  Kettlebell Hang Clean

  Core, Forearms, Glutes, Hamstrings, Lats, Shoulders, Upper Back

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  Kettlebell Single-Leg Romanian Deadlift

  Calves, Core, Erectors, Glutes, Hamstrings, Hip Stabilizers, Obliques

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  Kettlebell Snatch

  Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Kettlebell Suitcase Deadlift

  Core, Forearms, Glutes, Hamstrings, Obliques

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  Kettlebell Suitcase Deadlift to March

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

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  Kettlebell Suitcase March

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

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  Kettlebell Swings

  Core, Glutes, Hamstrings, Shoulders

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  Kettlebell Windmill

  Core, Glutes, Hamstrings, Obliques, Shoulders, Triceps

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  Landmine Anti-Rotation Press (Pallof Press Variation)

  Abs, Core, Glutes, Obliques, Shoulders

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  Lateral Lunge

  Adductors, Core, Glutes, Quads

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  Overhead Press

  Core, Shoulders, Triceps

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  Pause Squat (2-Second Hold)

  Glutes, Hamstrings, Quadriceps

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  Plank

  Core, Glutes, Shoulders

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  Plank Shoulder Tap

  Core, Shoulders, Triceps

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  Plyo Push-Up to Box

  Chest, Core, Shoulders, Triceps

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  Pull-Ups

  Biceps, Core, Lats, Upper Back

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  Push-Ups

  Chest, Core, Shoulders, Triceps

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  Renegade Row

  Biceps, Core, Lats, Rhomboids, Shoulders

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  Resistance Band Pallof Press Hold

  abdominals, Glutes, Obliques, spinal-erectors

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  Rowing Machine

  Biceps, Core, Glutes, Lats, Quads

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  Seated Dumbbell Calf Raise

  Calves

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  Single-Arm Dumbbell Dead Stop Row

  Biceps, Core, Lats, Rear Delts, Upper Back

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  Single-Arm Dumbbell Row to Rotation

  Lats, Obliques, Rear Delts, Rhomboids, Traps

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  Single-Leg Lateral Skater Hop to Stick

  Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads

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  Single-Leg RDL (Anti-Rotation)

  Core, Glutes, Hamstrings, Lower Back

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  SkiErg Pull

  Core, Lats, Rear Delts, Triceps

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  Step-Ups

  Glutes, Hamstrings, Quads

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  Suspension Trainer Fallout

  abdominals, Lats, Shoulders, spinal-erectors

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  Tempo Back Squat

  Core, Glutes, Hamstrings, Quadriceps

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  Wall Balls

  Core, Glutes, Quads, Shoulders, Triceps

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  Wall Sit

  Core, Glutes, Quads

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  Y-Bell Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Y-Bell Snatch

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps