Exercises
Exercises A to Z
206 movements from weightlifting, strength training, gymnastics, bodyweight, kettlebell and cardio, each with step-by-step form, common mistakes and variations for scaling.
Weightlifting
- Back Rack LungeLunge, bar on upper back
- Back SquatSquat, bar on upper back
- Bench PressLying barbell press
- Bent-over RowBarbell row, hinged over
- Box SquatSquat to a box
- CleanBar from floor to shoulders, caught in a full squat
- Clean & JerkClean to the shoulders, then jerk overhead
- Clean PullPulling drill for the clean
- ClusterSquat clean into a thruster
- DeadliftBarbell lift from the floor to standing
- Front Rack LungeLunge, bar in front rack
- Front SquatSquat, bar in front rack
- Good MorningHip hinge, bar on upper back
- Ground to OverheadBar from floor to overhead, any style
- Hang Power CleanClean from the hang, caught high
- Hang Power SnatchSnatch from the hang, caught high
- Hang Squat CleanClean from the hang, caught in a full squat
- Hang Squat SnatchSnatch from the hang, caught in a full squat
- Hip ThrustBarbell hip extension off a bench
- Muscle CleanClean without dropping into a squat
- Muscle SnatchSnatch without dropping under
- Overhead LungeLunge with the load locked out overhead
- Overhead SquatSquat, bar locked out overhead
- Pause SquatSquat with a pause at the bottom
- Power CleanClean caught high
- Power SnatchSnatch caught high
- Push JerkJerk caught with feet parallel
- Push PressShoulder press with leg drive
- Romanian DeadliftHip hinge from standing, soft knees
- Shoulder to OverheadBar from shoulders to overhead, any style
- SnatchBar from floor to overhead, caught in a full squat
- Snatch BalanceDrop from back rack into an overhead squat
- Split JerkJerk caught in a split stance
- Strict PressStanding shoulder press
- Sumo DeadliftDeadlift with a wide stance
- Sumo Deadlift High PullSumo deadlift into a high pull
- ThrusterFront squat into an overhead press
- Zercher SquatSquat, bar in the crook of the elbows
Gymnastics
- Air SquatBodyweight squat
- Back ExtensionBack extension on the GHD
- Bar DipDip on parallel bars
- Bar Muscle-upMuscle-up on the pull-up bar
- Bar-facing BurpeeBurpee, then jump over the barbell
- Bear CrawlCrawling on hands and feet, knees hovering
- Box JumpTwo-foot jump onto a box
- Box Jump OverJump onto or over the box to the other side
- Box Step-upSingle-leg step onto a box
- Broad JumpStanding long jump
- BurpeeDrop to the floor and jump back up
- Burpee Box Jump OverBurpee, then jump over the box
- Burpee Pull-upBurpee, then a pull-up
- Butterfly Pull-upPull-up in a cycling butterfly rhythm
- Chest-to-Bar Pull-upPull-up until the chest touches the bar
- Chin-upPull-up with an underhand grip
- Dead HangPassive hang from the bar
- Deficit HSPUHandstand push-up with hands raised
- GHD Sit-upSit-up on the glute-ham developer
- Hand-release Push-upPush-up with a hand lift at the bottom
- Handstand HoldHolding a handstand
- Handstand Push-upPush-up upside down in a handstand
- Handstand WalkWalking on your hands
- Hanging Knee RaiseKnee raise from a dead hang
- Hollow HoldStatic hollow body position
- Hollow RockRocking in the hollow position
- Jumping LungeLunge with a mid-air leg switch
- Jumping Pull-upPull-up assisted by a jump
- Knees-to-ElbowHang and bring your knees to your elbows
- L-SitSupport hold with legs out in an L
- Lateral BurpeeBurpee with a sideways jump
- Legless Rope ClimbRope climb with arms only
- Pistol SquatSingle-leg squat
- PlankForearm plank hold
- Pull-upPull from a hang until the chin clears the bar
- Push-upClassic floor push-up
- Ring DipDip on the rings
- Ring Muscle-upMuscle-up on the rings
- Ring RowRow on the rings
- Rope ClimbClimbing a rope using a foot lock
- Sit-upSit-up with an AbMat
- Strict HSPUHandstand push-up with no kip
- Strict Muscle-upRing muscle-up with no kip
- Strict Pull-upPull-up with no kip
- Toes-to-BarHang and bring your feet to the bar
- V-upJackknife from lying flat
- Walking LungeLunges walking forward
- Wall WalkWalking up the wall into a handstand
Cardio
- Assault BikeClassic fan air bike with arm handles
- Bike ErgBike ergometer with air resistance
- Double UnderJump rope, two turns per jump
- Echo BikeAir bike with moving arm handles
- Jumping JackJump spreading arms and legs together
- Mountain ClimberAlternating knee drives in a high plank
- RowRowing on a rowing machine
- RunRunning on track or road
- Shuttle RunBack-and-forth run between two markers
- Single UnderBasic jump rope, one turn per jump
- Ski ErgPull-down machine mimicking the double-pole ski stroke
- SprintShort all-out run
- SwimSwimming, mostly freestyle
- Treadmill RunRunning on a treadmill
- Triple UnderJump rope, three turns per jump
Kettlebell & Dumbbell
- American KB SwingKettlebell swing to overhead
- DB Bench PressFlat bench press with dumbbells
- DB Box Step-overStepping over a box with dumbbells
- DB CleanDumbbell clean to the shoulders
- DB Clean & JerkDumbbell clean to the shoulder, then jerk overhead
- DB DeadliftDeadlift with dumbbells
- DB Front SquatFront squat with dumbbells on the shoulders
- DB Overhead LungeLunge with a dumbbell held overhead
- DB Push PressDumbbell overhead press with a leg drive
- DB RowSingle-arm dumbbell row
- DB Shoulder PressStrict overhead press with dumbbells
- DB SnatchSingle-arm dumbbell snatch
- DB ThrusterFront squat into an overhead press with dumbbells
- DB Walking LungeWalking lunges with dumbbells
- Devil PressBurpee into a double dumbbell snatch
- Goblet LungeLunge holding a weight at your chest
- Goblet SquatSquat holding a weight at your chest
- KB CleanKettlebell clean to the rack
- KB DeadliftDeadlift with a kettlebell
- KB Front Rack CarryWalking with kettlebells in the front rack
- KB SnatchSingle-arm kettlebell snatch
- Kettlebell SwingRussian kettlebell swing to chest height
- Man MakerPush-up, row and thruster complex
- Med Ball CleanMedicine ball clean into a deep squat
- Overhead CarryWalking with a weight held overhead
- Renegade RowAlternating rows from a plank on dumbbells
- Single-arm DB Overhead SquatOverhead squat with one dumbbell
- Slam BallSlamming a ball into the floor
- Turkish Get-upStanding up from lying with a weight held overhead
- Wall BallSquat and medicine ball throw to a wall target
Strongman & Other
- Band Overhead PressOverhead press with a band
- Band Pull-apartPull a band apart in front of your chest
- Band RowRow with a resistance band
- Band ThrusterThruster with a band
- Banded Good MorningHip hinge with a band
- Battle RopeWaves with a heavy rope
- D-Ball Over ShoulderHeavy ball tossed over the shoulder
- Farmer CarryCarrying weights at your sides
- Sandbag CarryCarrying a sandbag
- Sandbag CleanSandbag from the floor to your chest
- Sandbag to ShoulderSandbag from the floor onto one shoulder
- Sled PullPulling a loaded sled
- Sled PushPushing a loaded sled
- Tire FlipFlipping a large tire
Bodyweight
- Alternating LungeLunge in place, alternating legs
- Archer Pull-upWide pull-up toward one hand
- Archer Push-upWide push-up shifting onto one arm
- Australian Pull-upRow under a low bar
- Back LeverHorizontal hang, face down
- Bench DipDips with hands on a bench
- Bulgarian Split SquatSplit squat, rear foot on a bench
- Butt KickRunning in place, heels to glutes
- Calf RaiseRise up onto your toes
- Clap Push-upExplosive push-up with a clap
- Commando Pull-upPull-up with hands staggered along the bar
- Crow PoseArm balance with knees on your upper arms
- CrunchCurl-up lying on your back
- Dead BugOpposite arm and leg reach on your back
- Decline Push-upPush-up, feet elevated
- Diamond Push-upPush-up, hands in a diamond
- Dive Bomber Push-upSwooping push-up, same path back
- Dragon FlagFull-body lever on a bench
- Elbow LeverHorizontal hold balanced on your elbows
- Flutter KickAlternating leg kicks lying on your back
- Freestanding HandstandHandstand without a wall
- Front LeverHorizontal hang, face up
- German HangBack hang, shoulders stretched
- Glute BridgeHip raise lying on your back
- Hanging Leg RaiseStraight-leg raise from a hang
- High KneesRunning in place, knees high
- Hindu Push-upFlowing push-up from down dog to cobra
- Human FlagSideways horizontal hold on a vertical pole
- InchwormWalk your hands out to a plank and back
- Incline Push-upPush-up, hands elevated
- JackknifeArms and legs meet in the middle
- Jump SquatSquat into a vertical jump
- Knee Push-upPush-up from the knees
- Lying Leg RaiseStraight-leg raise lying on your back
- Negative Pull-upSlow lowering from the top of a pull-up
- Nordic CurlNordic hamstring curl
- One-arm Chin-upChin-up on one arm
- One-arm Push-upPush-up on one arm
- Pike Push-upPush-up with hips piked up
- Planche LeanForward lean in a push-up position
- Plank JackJumping jack in a plank
- Pseudo Planche Push-upPush-up with a forward lean
- Russian TwistSeated torso rotation
- Scapula Pull-upShoulder blade pull from a hang
- Shrimp SquatSingle-leg squat holding the rear foot
- Side PlankPlank on your side
- Skin the CatRotate backward through your arms from a hang
- Spiderman Push-upPush-up, knee to elbow
- Split SquatSquat in a staggered stance
- SprawlBurpee without the push-up
- Straddle PlanchePlanche with legs in a straddle
- Straight Bar DipDip on a single straight bar
- SupermanBack extension lying face down
- Support HoldStraight-arm hold on parallel bars
- Tuck Front LeverFront lever with knees tucked
- Tuck JumpJump with knees to chest
- Tuck PlanchePlanche with knees tucked
- Typewriter Pull-upWide pull-up sliding side to side at the top
- Wall SitSeated hold against a wall
- Wide Push-upPush-up, wide hands
- Windshield WiperLeg sweeps side to side from a hang
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