200 Exercises at Home PDF
200 Exercises at Home PDF
YOU COULD
DO AT
HOME
Core
Crunches
Crunches https://www.youtube.com/watch?v=Xyd_fa5zoEU
https://www.youtube.com/watch?v=Xyd_fa5zoEU
Reverse crunches
Reverse crunches https://www.youtube.com/watch?v=hyv14e2QDq0
https://www.youtube.com/watch?v=hyv14e2QDq0
Jack knifes
knifes https://www.youtube.com/watch?v=CWOZyf8kaH0
https://www.youtube.com/watch?v=CWOZyf8kaH0
V hold
hold https://www.youtube.com/watch?v=Nw1exwuI6e8
https://www.youtube.com/watch?v=Nw1exwuI6e8
Flutter kicks
Flutter kicks https://www.youtube.com/watch?v=eEG9uXjx4vQ
https://www.youtube.com/watch?v=eEG9uXjx4vQ
Scissor kicks
Scissor kicks https://www.youtube.com/watch?v=sRfz01j3U4o
https://www.youtube.com/watch?v=sRfz01j3U4o
Half wipers
wipers https://www.youtube.com/watch?v=emrs9ZjM3FA
https://www.youtube.com/watch?v=emrs9ZjM3FA
Full wipers
wipers https://www.youtube.com/watch?v=X59_4RrU_aA
https://www.youtube.com/watch?v=X59_4RrU_aA
Plank (high/low)
(high/low) https://www.youtube.com/watch?v=pSHjTRCQxIw
https://www.youtube.com/watch?v=pSHjTRCQxIw
Plank Side
Side twist
twist https://www.youtube.com/watch?v=taytZSd8JxA
https://www.youtube.com/watch?v=taytZSd8JxA
Heel touch
Heel touch https://www.youtube.com/watch?v=VnMXdc85vgA
https://www.youtube.com/watch?v=VnMXdc85vgA
Sitting rope
rope climbs
climbs https://youtu.be/zuMB3FrNWxQ
https://youtu.be/zuMB3FrNWxQ
Bridges
Bridges https://www.youtube.com/watch?v=8bbE64NuDTU
https://www.youtube.com/watch?v=8bbE64NuDTU
Super man
Super man holds
holds https://www.youtube.com/watch?v=R4cbB38p_q8
https://www.youtube.com/watch?v=R4cbB38p_q8
Butt ups
ups https://youtu.be/fKbwSN6hwxw
Lying leg
leg raises
raises https://youtu.be/Wp4BlxcFTkE
https://youtu.be/Wp4BlxcFTkE
Earthquake
Earthquake https://youtu.be/otN5uo6R-L0
https://youtu.be/otN5uo6R-L0
Eagle pose
pose abs
abs https://youtu.be/7Zn0QK1HQfY
https://youtu.be/7Zn0QK1HQfY
Hollow rock
Hollow rock https://youtu.be/Jh4-uLTL4v4
Standing oblique
obliquetwist
twist https://youtu.be/I5YbtdqK6g0
https://youtu.be/I5YbtdqK6g0
Cobra lift
lift https://youtu.be/tl5SVd0Tcd8
plank obliques
obliques https://www.youtube.com/watch?v=oZ5yD7oUiBY
https://www.youtube.com/watch?v=oZ5yD7oUiBY
plank twists
twists https://www.youtube.com/watch?v=KHraW7Y4-mg
https://www.youtube.com/watch?v=KHraW7Y4-mg
plank pikes
pikes https://www.youtube.com/watch?v=9Ug9fypGrIM
https://www.youtube.com/watch?v=9Ug9fypGrIM
plank jacks https://www.youtube.com/watch?v=_0J4Nh16B1Y
https://www.youtube.com/watch?v=_0J4Nh16B1Y
Candlesticks
Candlesticks https://www.youtube.com/watch?v=uLEJq66_8GU
https://www.youtube.com/watch?v=uLEJq66_8GU
Bird Dog
Dog https://www.youtube.com/watch?v=wiFNA3sqjCA
https://www.youtube.com/watch?v=wiFNA3sqjCA
Dead Bug
Bug https://www.youtube.com/watch?v=I5xbsA71v1A
https://www.youtube.com/watch?v=I5xbsA71v1A
Dead Bug
Bug with
withOverhead
OverheadWater
WaterBottle
Bottle https://www.youtube.com/watch?v=rbhS3qk-z3k
https://www.youtube.com/watch?v=rbhS3qk-z3k
Inch Worms
Worms https://www.youtube.com/watch?v=yr-HHgxXTqg
https://www.youtube.com/watch?v=yr-HHgxXTqg
X crunch
crunch https://www.youtube.com/watch?v=8vVaETX0kjo
https://www.youtube.com/watch?v=8vVaETX0kjo
X Sit-Up
Sit-Up https://www.youtube.com/watch?v=qFoUGszukdA
https://www.youtube.com/watch?v=qFoUGszukdA
Bicycle Crunches
Bicycle Crunches https://www.youtube.com/watch?v=9FGilxCbdz8
https://www.youtube.com/watch?v=9FGilxCbdz8
Alternate
Alternate LegLegRaises
Raises https://www.youtube.com/watch?v=9FGilxCbdz8
https://www.youtube.com/watch?v=9FGilxCbdz8
Leg Raises
Raises https://www.youtube.com/watch?v=JB2oyawG9KI
https://www.youtube.com/watch?v=JB2oyawG9KI
V - Sit
Sit Alternating
AlternatingLeg LegRaises
Raises https://www.youtube.com/watch?v=W0H4sVXNn3A
https://www.youtube.com/watch?v=W0H4sVXNn3A
Hanging kneeknee Raises
Raises https://www.youtube.com/watch?v=OLR-NDGDefg
https://www.youtube.com/watch?v=OLR-NDGDefg
Situps withWeights(Backpack)
Situps with Weights(Backpack) https://www.youtube.com/watch?v=vlMbsyQGSD4
https://www.youtube.com/watch?v=vlMbsyQGSD4
Reverse Plank
Reverse Plank https://www.youtube.com/watch?v=STCe7-aZ-o8
https://www.youtube.com/watch?v=STCe7-aZ-o8
Reverse Plankwith
Reverse Plank withLeg
LegRaise
Raise https://www.youtube.com/watch?v=o_gDo6gaxjA
https://www.youtube.com/watch?v=o_gDo6gaxjA
Single Arm
ArmNormal
NormalPlank
Plank https://www.youtube.com/watch?v=7r-NgvMgHVI
https://www.youtube.com/watch?v=7r-NgvMgHVI
Mountain Climbers
Mountain Climbers https://www.youtube.com/watch?v=De3Gl-nC7IQ
https://www.youtube.com/watch?v=De3Gl-nC7IQ
Double MountainClimbers
Double Mountain Climbers https://www.youtube.com/watch?v=-rLBU8Nugzs
https://www.youtube.com/watch?v=-rLBU8Nugzs
Alternating Spiderman
Alternating Spiderman https://www.youtube.com/watch?v=B7ZbRwcXx2A
https://www.youtube.com/watch?v=B7ZbRwcXx2A
Plank Shoulder
ShoulderTap Tap https://www.youtube.com/watch?v=QOCn3_iOAro
https://www.youtube.com/watch?v=QOCn3_iOAro
Cross BodyClimbers(Knee
Cross Body Climbers(Kneetotoopp opp Elbow)
Elbow) https://www.youtube.com/watch?v=9p-8sXwh-7k
https://www.youtube.com/watch?v=9p-8sXwh-7k
Grasshopper
Grasshopper https://www.youtube.com/watch?v=pc3m6fheBO0
https://www.youtube.com/watch?v=pc3m6fheBO0
Suitcase Carries(with
Suitcase Carries (withany
anyheavyass
heavyassweight)
weight) https://www.youtube.com/watch?v=V97zH30eO1g
https://www.youtube.com/watch?v=V97zH30eO1g
Overhead/Waiter
Overhead/Waiter CarriesCarries https://www.youtube.com/watch?v=DOOqMFbsmXU
https://www.youtube.com/watch?v=DOOqMFbsmXU
Backpack BearBear Crawl
CrawlFront
FrontDrags
Drags https://www.youtube.com/watch?v=lj8ahrhcBro
https://www.youtube.com/watch?v=lj8ahrhcBro
Backpack side-side
side-sideDrags
Drags https://www.youtube.com/watch?v=fOd1mxn4YVI
https://www.youtube.com/watch?v=fOd1mxn4YVI
Russian Twists
Twists https://www.youtube.com/watch?v=pDTHSnoGoEc
https://www.youtube.com/watch?v=pDTHSnoGoEc
Getup Situp
Getup Situp https://www.youtube.com/watch?v=Zo-1lD55_Dk
https://www.youtube.com/watch?v=Zo-1lD55_Dk
Upper Body
Push up https://www.youtube.com/watch?v=UwRLWMcOdwI
https://www.youtube.com/watch?v=UwRLWMcOdwI
Diamond Push
Diamond Pushupsups https://www.youtube.com/watch?v=J0DnG1_S92I
https://www.youtube.com/watch?v=J0DnG1_S92I
Extra Wide
WidePush
Pushupsups https://www.youtube.com/watch?v=rr6eFNNDQdU
https://www.youtube.com/watch?v=rr6eFNNDQdU
Clap Push
Push upup https://www.youtube.com/watch?v=EYwWCgM198U
https://www.youtube.com/watch?v=EYwWCgM198U
One Leg
One LegPush
Pushup up https://www.youtube.com/watch?v=Vzlfas-sBVU
https://www.youtube.com/watch?v=Vzlfas-sBVU
One Arm
One ArmPush
Pushup up https://www.youtube.com/watch?v=UzkDI0_4I2g
https://www.youtube.com/watch?v=UzkDI0_4I2g
Hands Elevated
ElevatedPush
PushUpUp https://www.youtube.com/watch?v=HmZcKSDlIYc
https://www.youtube.com/watch?v=HmZcKSDlIYc
Feet Elevated
Feet ElevatedPush
Pushup up https://www.youtube.com/watch?v=SKPab2YC8BE
https://www.youtube.com/watch?v=SKPab2YC8BE
SpidermanPush
Spiderman Pushup up https://www.youtube.com/watch?v=DYONORexgpY
https://www.youtube.com/watch?v=DYONORexgpY
Rotational Push
Rotational Pushup up https://www.youtube.com/watch?v=qHQ_E-f5278
https://www.youtube.com/watch?v=qHQ_E-f5278
Knee Tap
Knee Tap Jumping
JumpingPushPushupup https://www.youtube.com/watch?v=AFl7sbCreX0
https://www.youtube.com/watch?v=AFl7sbCreX0
Single Arm
Single ArmFront
FrontRaise
RaisePush
Pushupup https://youtu.be/WyKJm1m9Q8c?t=1m
https://youtu.be/WyKJm1m9Q8c?t=1m
Knuckle Push
Knuckle Pushups
ups https://www.youtube.com/watch?v=y-Wt8Dinqvw
https://www.youtube.com/watch?v=y-Wt8Dinqvw
Staggered Push
Staggered Pushupsups https://www.youtube.com/watch?v=0CZLos-i1PM
https://www.youtube.com/watch?v=0CZLos-i1PM
Alligator Push
Pushupsups https://www.youtube.com/watch?v=_pMHKflbl4M
https://www.youtube.com/watch?v=_pMHKflbl4M
Pseudo Planche
Pseudo PlanchePush
Pushups
ups https://www.youtube.com/watch?v=C-SML6xnVkI
https://www.youtube.com/watch?v=C-SML6xnVkI
GrasshopperPush
Grasshopper Pushup up https://www.youtube.com/watch?v=cURjlCMV3vE
https://www.youtube.com/watch?v=cURjlCMV3vE
CorkscrewPush
Corkscrew Pushupup https://www.youtube.com/watch?v=KhPZydhpd0I
https://www.youtube.com/watch?v=KhPZydhpd0I
Tiger Push
Pushupup https://www.youtube.com/watch?v=gcdOf-V8faw
https://www.youtube.com/watch?v=gcdOf-V8faw
Elbow Push
Elbow Pushup up https://www.youtube.com/watch?v=JP4D5vRaM3w
https://www.youtube.com/watch?v=JP4D5vRaM3w
Pike Push
Pike Pushups ups https://www.youtube.com/watch?v=sposDXWEB0A
https://www.youtube.com/watch?v=sposDXWEB0A
Lateral Step
Step Push
Pushup up https://www.youtube.com/watch?v=yQLYAeybzsI
https://www.youtube.com/watch?v=yQLYAeybzsI
Side to
to Side/Typewriter
Side/TypewriterPushPushups
ups https://www.youtube.com/watch?v=dqQcQrXoYrw
https://www.youtube.com/watch?v=dqQcQrXoYrw
Uchi Mata
Uchi Mata Push
Pushups
ups https://www.youtube.com/watch?v=BrdVBQBNLno
https://www.youtube.com/watch?v=BrdVBQBNLno
Jack Knife
Knife Push
Pushup up https://www.youtube.com/watch?v=7oTigf2yNVY
https://www.youtube.com/watch?v=7oTigf2yNVY
SIngle Arm
SIngle ArmElevated
ElevatedPush
Pushupup https://www.youtube.com/watch?v=1cYp7H27V20
https://www.youtube.com/watch?v=1cYp7H27V20
IsometricPush
Isometric Pushup up https://www.youtube.com/watch?v=WqAjyXjfQpc
https://www.youtube.com/watch?v=WqAjyXjfQpc
Hindu/Yoga Push
Hindu/Yoga Pushup up https://www.youtube.com/watch?v=9ndOPrcoUt8
https://www.youtube.com/watch?v=9ndOPrcoUt8
Dive Bomber
Dive BomberPush Pushupup https://www.youtube.com/watch?v=q3vKfok6H7U
https://www.youtube.com/watch?v=q3vKfok6H7U
ExplosiveFull
Explosive Fullbody
bodyPush
Pushupup https://www.youtube.com/watch?v=CvgV8W98inA
https://www.youtube.com/watch?v=CvgV8W98inA
Rocky Push
Rocky Pushupsups https://www.youtube.com/watch?v=aDNjIIM3SsE
https://www.youtube.com/watch?v=aDNjIIM3SsE
Slider Push
Slider Pushups
ups https://www.youtube.com/watch?v=CP1IZZOvDes
https://www.youtube.com/watch?v=CP1IZZOvDes
SupermanPush
Superman Pushupsups https://www.youtube.com/watch?v=sQ8vQbZNgPo
https://www.youtube.com/watch?v=sQ8vQbZNgPo
Fingertip Push
Fingertip Pushups
ups https://www.youtube.com/watch?v=e0jfDz8IQJM
https://www.youtube.com/watch?v=e0jfDz8IQJM
Push up
Push up with
withbooks/bag
books/bagon onback
back https://www.youtube.com/watch?v=Bxm3QwPco7I
https://www.youtube.com/watch?v=Bxm3QwPco7I
Backpack Shoulder
Backpack ShoulderPress
Press https://youtu.be/SSJn1PRpFW0?t=7s
https://youtu.be/SSJn1PRpFW0?t=7s
Backpack(Weighted)Shoulder
Backpack(Weighted) ShouldertotoShoulder
ShoulderPress
Press https://www.youtube.com/watch?v=SqKi0H8CKl4
https://www.youtube.com/watch?v=SqKi0H8CKl4
Half Kneeling
KneelingOneOneArm ArmShShPress
Press https://www.youtube.com/watch?v=7oeFpnRCJkY
https://www.youtube.com/watch?v=7oeFpnRCJkY
Dips on
on Bed/Chair
Bed/Chair https://www.youtube.com/watch?v=c3ZGl4pAwZ4
https://www.youtube.com/watch?v=c3ZGl4pAwZ4
6 Way Shoulder
ShoulderRaise
Raisewith
withWater
WaterBottles
Bottles https://www.youtube.com/watch?v=QQNE3qIURxg
https://www.youtube.com/watch?v=QQNE3qIURxg
Front Raise-Lateral
Front Raise-LateralRaise
Raise(waterbottles)
(waterbottles) https://www.youtube.com/watch?v=ekXIBmGXjfg
https://www.youtube.com/watch?v=ekXIBmGXjfg
Bent Row
Bent Rowwith
withbackpack
backpack https://www.youtube.com/watch?v=0SAiKPj3-DY
https://www.youtube.com/watch?v=0SAiKPj3-DY
Pull Up/Chin
Up/Chinup up https://youtu.be/wSglftsQgoc?t=24s
https://youtu.be/wSglftsQgoc?t=24s
Floor Press
Floor Presswith
withBack
BackPack
Pack https://www.youtube.com/watch?v=uUGDRwge4F8
https://www.youtube.com/watch?v=uUGDRwge4F8
ReverseFly's
Reverse Fly'swith
withWater
WaterBottle
Bottle https://www.youtube.com/watch?v=T1U3yZne1jw
https://www.youtube.com/watch?v=T1U3yZne1jw
Bicep Curls
Bicep Curlswith
withBackpack
Backpack https://www.youtube.com/watch?v=MHfGpQI3QOU
https://www.youtube.com/watch?v=MHfGpQI3QOU
Tricep Extension
Tricep ExtensionwithwithBackpack
Backpack https://www.youtube.com/watch?v=RjYtHR3-Qbg
https://www.youtube.com/watch?v=RjYtHR3-Qbg
Skull Crushers
Crusherswith
withBackpack
Backpack https://www.youtube.com/watch?v=ir5PsbniVSc
https://www.youtube.com/watch?v=ir5PsbniVSc
Lower Body
Squat https://www.youtube.com/watch?v=97p3_bDkPUE
https://www.youtube.com/watch?v=97p3_bDkPUE
Deadlift
Deadlift https://www.youtube.com/watch?v=34lT9DwWDpE
https://www.youtube.com/watch?v=34lT9DwWDpE
Leg tree
tree climb
climb https://youtu.be/6Bx5KYTA-08
Pile squats
squats https://www.youtube.com/watch?v=Icc34yyHLpk
https://www.youtube.com/watch?v=Icc34yyHLpk
Pulse squats
Pulse squats https://www.youtube.com/watch?v=wRq3nQc8XzI
https://www.youtube.com/watch?v=wRq3nQc8XzI
Calf raises https://www.youtube.com/watch?v=-M4-G8p8fmc
https://www.youtube.com/watch?v=-M4-G8p8fmc
Good morning
Good morningwithwithBackpack
Backpack https://www.youtube.com/watch?v=Ay2Gx7-K_TY
https://www.youtube.com/watch?v=Ay2Gx7-K_TY
Glute bridge
Glute bridge https://www.youtube.com/watch?v=MwNP1Ure28Q
https://www.youtube.com/watch?v=MwNP1Ure28Q
Lunges
Lunges https://www.youtube.com/watch?v=QOVaHwm-Q6U
https://www.youtube.com/watch?v=QOVaHwm-Q6U
lunge to
lunge to squat
squat https://youtu.be/ogaSGtxDW_0?t=25s
https://youtu.be/ogaSGtxDW_0?t=25s
Skater Squat
Squat Jumps
Jumps https://www.youtube.com/watch?v=sM2otyJll_c
https://www.youtube.com/watch?v=sM2otyJll_c
Single Leg
Single Leg Balance
BalanceReach
Reach https://www.youtube.com/watch?v=9s2yFvd09K4
https://www.youtube.com/watch?v=9s2yFvd09K4
Bulgarian Split
Split Squats
Squats https://www.youtube.com/watch?v=2C-uNgKwPLE
https://www.youtube.com/watch?v=2C-uNgKwPLE
Sumo Squats
Sumo Squats https://www.youtube.com/watch?v=9ZuXKqRbT9k
https://www.youtube.com/watch?v=9ZuXKqRbT9k
Lateral Lunge
Lunge https://www.youtube.com/watch?v=3OygJ5mvPag
https://www.youtube.com/watch?v=3OygJ5mvPag
Single Leg
Single Leg Plyo
PlyoGlute
GluteBridge
Bridge https://www.youtube.com/watch?v=XvHuRtXUozo
https://www.youtube.com/watch?v=XvHuRtXUozo
Reverse Lunge
Reverse Lunge https://www.youtube.com/watch?v=raQl44N_REc
https://www.youtube.com/watch?v=raQl44N_REc
Step Up
Step Up https://www.youtube.com/watch?v=-hGXD-njPL8
https://www.youtube.com/watch?v=-hGXD-njPL8
Reverse Lunge
Reverse LungetotoStep
Stepupup https://www.youtube.com/watch?v=F72adrSjfiU
https://www.youtube.com/watch?v=F72adrSjfiU
Duck Walk
Duck Walk https://www.youtube.com/watch?v=baWGieur59c
https://www.youtube.com/watch?v=baWGieur59c
Lunge Jumps
Lunge Jumps https://www.youtube.com/watch?v=Kw4QpPfX-cU
https://www.youtube.com/watch?v=Kw4QpPfX-cU
Squat Jumps
Jumps https://www.youtube.com/watch?v=CVaEhXotL7M
https://www.youtube.com/watch?v=CVaEhXotL7M
Side Shuffle
Shuffle https://www.youtube.com/watch?v=rr-dch4oFRM
https://www.youtube.com/watch?v=rr-dch4oFRM
Assisted Pistol
Assisted PistolSquats
Squats https://www.youtube.com/watch?v=XcHuJ1UBiCA
https://www.youtube.com/watch?v=XcHuJ1UBiCA
Pistol Squats
Pistol Squats https://www.youtube.com/watch?v=DjxQrgLsty4
https://www.youtube.com/watch?v=DjxQrgLsty4
Suitcase Deadlift(on
Suitcase Deadlift(ononeoneside)
side) https://www.youtube.com/watch?v=91oJtFjVe5s
https://www.youtube.com/watch?v=91oJtFjVe5s
Single Leg
Single Leg Deadlift
Deadlift https://www.youtube.com/watch?v=tZfxXdilG_M
https://www.youtube.com/watch?v=tZfxXdilG_M
Feet Elevated
Feet ElevatedGlute
GluteBridge
Bridge https://www.youtube.com/watch?v=V-GsfUFOsNg
https://www.youtube.com/watch?v=V-GsfUFOsNg
Single Leg
Single Leg Glute
GluteBridge
Bridge https://www.youtube.com/watch?v=fDxl-0uZMJo
https://www.youtube.com/watch?v=fDxl-0uZMJo
Single Leg
Single Leg Foot
FootElevated
ElevatedGlute
GluteBridge
Bridge https://www.youtube.com/watch?v=DoCrV-6HAAM
https://www.youtube.com/watch?v=DoCrV-6HAAM
Hamstring Walkout
Hamstring Walkout https://www.youtube.com/watch?v=gRqYP8gmW80
https://www.youtube.com/watch?v=gRqYP8gmW80
Sprinter Knee
Sprinter KneeDrive
Drive https://www.youtube.com/watch?v=X_bc_e3NTL8
https://www.youtube.com/watch?v=X_bc_e3NTL8
Goblet/Front Squats
Goblet/Front Squatswith
withBackpack
Backpack https://www.youtube.com/watch?v=3F8PgQNSvjM
https://www.youtube.com/watch?v=3F8PgQNSvjM
Backpack Overhead
Backpack OverheadSquats
Squats https://www.youtube.com/watch?v=ZgJn9y6JKsE
https://www.youtube.com/watch?v=ZgJn9y6JKsE
Clamshell
Clamshell https://www.youtube.com/watch?v=CiqvDV8pzRk
https://www.youtube.com/watch?v=CiqvDV8pzRk
Glute Kickback
Glute Kickback https://www.youtube.com/watch?v=h4439IQFAqI
https://www.youtube.com/watch?v=h4439IQFAqI
Side Lying
LyingHipHipAbductions
Abductions https://www.youtube.com/watch?v=mxWissvKVj0
https://www.youtube.com/watch?v=mxWissvKVj0
Standing Hip
Standing Hip Abductions
Abductions https://www.youtube.com/watch?v=W3kur0Izs6o
https://www.youtube.com/watch?v=W3kur0Izs6o
Climbing Stairs
Climbing Stairs https://www.youtube.com/watch?v=c7fzhI4OCNs
https://www.youtube.com/watch?v=c7fzhI4OCNs
Broad Jumps
Jumps https://www.youtube.com/watch?v=DzgCxuwY7nU
https://www.youtube.com/watch?v=DzgCxuwY7nU
Long Jump
Long Jumpto toReverse
Reversehop
hopbacks
backs https://www.youtube.com/watch?v=EusNkdr8ci4
https://www.youtube.com/watch?v=EusNkdr8ci4
Knee Tuck
Knee TuckJumps
Jumps https://www.youtube.com/watch?v=ArZXCfbjxWs
https://www.youtube.com/watch?v=ArZXCfbjxWs
Globe Jumps
Globe Jumps https://www.youtube.com/watch?v=InomLBdcWuo
https://www.youtube.com/watch?v=InomLBdcWuo
Sprinter Skip
Sprinter Skip https://www.youtube.com/watch?v=wmuaVeClngk
https://www.youtube.com/watch?v=wmuaVeClngk
In and Out
Out Squat
SquatJumps
Jumps https://www.youtube.com/watch?v=RIMT0Rv-lRk
https://www.youtube.com/watch?v=RIMT0Rv-lRk
Pile Calf
Calf Raises
Raises https://www.youtube.com/watch?v=F0R8vVbZPCs
https://www.youtube.com/watch?v=F0R8vVbZPCs
Deficit Lunges
Deficit Lunges https://www.youtube.com/watch?v=iLzQojUqlCU
https://www.youtube.com/watch?v=iLzQojUqlCU
Kneeling Leg
Kneeling LegExtensions
Extensions https://www.youtube.com/watch?v=jeH8BVVELis
https://www.youtube.com/watch?v=jeH8BVVELis
Feet Elevated
Feet ElevatedLeg LegExtensions
Extensions(Part
(Part2 2ofof
video)
video) https://youtu.be/jeH8BVVELis?t=43
https://youtu.be/jeH8BVVELis?t=43
Bear Squats
Squats https://www.youtube.com/watch?v=CHiEykOvXi4
https://www.youtube.com/watch?v=CHiEykOvXi4
Single Leg
Single Leg Calf
CalfRaises
Raises https://www.youtube.com/watch?v=Tla2ScHQgu0
https://www.youtube.com/watch?v=Tla2ScHQgu0
Lateral Step
Step UpUp https://www.youtube.com/watch?v=GThrNeGcjGc
https://www.youtube.com/watch?v=GThrNeGcjGc
Frog Squat
Squat https://www.youtube.com/watch?v=oN88JAT9MDE
https://www.youtube.com/watch?v=oN88JAT9MDE
Frog Pump
Pump https://www.youtube.com/watch?v=MQ62r2V7Lw8
https://www.youtube.com/watch?v=MQ62r2V7Lw8
Elevated Hamstring
Elevated HamstringWalkout
Walkout https://www.youtube.com/watch?v=HNexfPhhzaM
https://www.youtube.com/watch?v=HNexfPhhzaM
Fullbody
Burpee
Burpee https://www.youtube.com/watch?v=JZQA08SlJnM
https://www.youtube.com/watch?v=JZQA08SlJnM
Jumping
JumpingJacks
Jacks https://www.youtube.com/watch?v=iSSAk4XCsRA
https://www.youtube.com/watch?v=iSSAk4XCsRA
Predator
PredatorJacks
Jacks https://www.youtube.com/watch?v=EUJE6JbD20U
https://www.youtube.com/watch?v=EUJE6JbD20U
Seal
SealJacks
Jacks https://www.youtube.com/watch?v=7qaDvP5b_Nk
https://www.youtube.com/watch?v=7qaDvP5b_Nk
Bear
BearCrawl
Crawl https://www.youtube.com/watch?v=WMXbyYpZ9oY
https://www.youtube.com/watch?v=WMXbyYpZ9oY
Bear
BearSide
SideCrawl
Crawl https://www.youtube.com/watch?v=aCBNw7UD_0A
https://www.youtube.com/watch?v=aCBNw7UD_0A
Dragon
DragonWalk
Walk https://www.youtube.com/watch?v=oEPz2U0wBOY
https://www.youtube.com/watch?v=oEPz2U0wBOY
Plank
PlankWalk
Walk https://www.youtube.com/watch?v=G1EOPUl4WgM
https://www.youtube.com/watch?v=G1EOPUl4WgM
Gorilla
GorillaWalk
Walk https://www.youtube.com/watch?v=O7skMEc3ixk
https://www.youtube.com/watch?v=O7skMEc3ixk
Inch
InchWorm
WormBurpee
Burpee https://www.youtube.com/watch?v=QF5qt8C0pjw
https://www.youtube.com/watch?v=QF5qt8C0pjw
Sprints/Suicide
Sprints/SuicideDrills Drills https://www.youtube.com/watch?v=ZLdsR0uFKJ4
https://www.youtube.com/watch?v=ZLdsR0uFKJ4
Reverse
ReverseBear
BearCrawl
Crawl https://www.youtube.com/watch?v=b4-dcSacnco
https://www.youtube.com/watch?v=b4-dcSacnco
Reverse
ReversePlank
PlankWalkWalk https://www.youtube.com/watch?v=xJRsgm1EI4A
https://www.youtube.com/watch?v=xJRsgm1EI4A
Reverse
ReverseCrab
CrabWalk
Walk https://www.youtube.com/watch?v=kx5Vsj9ZA8s
https://www.youtube.com/watch?v=kx5Vsj9ZA8s
Crab
CrabWalk
Walk https://www.youtube.com/watch?v=Xwcbm93mM-o
https://www.youtube.com/watch?v=Xwcbm93mM-o
Side
SidePlank
PlankWalk
Walk https://www.youtube.com/watch?v=H99I2WXFXdE
https://www.youtube.com/watch?v=H99I2WXFXdE
Bag
BagPushes
Pushes(bag
(bagononfloor, push
floor, from
push oneone
from endend
to the other)
to the other) https://www.youtube.com/watch?v=xFtmUP6A1p4
https://www.youtube.com/watch?v=xFtmUP6A1p4
Backpack
BackpackBurpees
Burpees(Sh (ShPress)
Press) https://www.youtube.com/watch?v=Y2CAz8iwXFA
https://www.youtube.com/watch?v=Y2CAz8iwXFA
High
HighKnee
KneeSpot
SpotSprints
Sprints https://www.youtube.com/watch?v=IhNPoCe0Pd4
https://www.youtube.com/watch?v=IhNPoCe0Pd4
Cross
CrossBody
BodyJumping
JumpingJack Jack https://www.youtube.com/watch?v=bvhNwXFHT60
https://www.youtube.com/watch?v=bvhNwXFHT60
Lateral
LateralShoot
ShootThrough
Through https://www.youtube.com/watch?v=ZqVuRluF08I
https://www.youtube.com/watch?v=ZqVuRluF08I
Turkish
TurkishGetup
Getupwith withbackpack
backpack https://www.youtube.com/watch?v=fq127w6iSyE
https://www.youtube.com/watch?v=fq127w6iSyE
Buttkick
ButtkickJumps
Jumps https://www.youtube.com/watch?v=7APPOjk_ekA
https://www.youtube.com/watch?v=7APPOjk_ekA
Squat
SquattotoStand
Stand https://www.youtube.com/watch?v=ExZwvdgAe6g
https://www.youtube.com/watch?v=ExZwvdgAe6g
Sprawl
Sprawl https://www.youtube.com/watch?v=nfPM4S24chs
https://www.youtube.com/watch?v=nfPM4S24chs
Reverse
ReverseTable
TabletoptopLeg LegKicks
Kicks https://www.youtube.com/watch?v=_m2rSeq1bC0
https://www.youtube.com/watch?v=_m2rSeq1bC0
Star
StarJumps
Jumps https://www.youtube.com/watch?v=L0ao8TARRoQ
https://www.youtube.com/watch?v=L0ao8TARRoQ
Stand
StandupupSit
Situp
up https://www.youtube.com/watch?v=panVpr1Dz68
https://www.youtube.com/watch?v=panVpr1Dz68
Crab
CrabToe
ToeTouch
Touch https://www.youtube.com/watch?v=tJcroLOyZLk
https://www.youtube.com/watch?v=tJcroLOyZLk
High
HighKnees
KneesandandPunches
Punches https://www.youtube.com/watch?v=5u3GyYcslDQ
https://www.youtube.com/watch?v=5u3GyYcslDQ
Front
FrontKicks
Kicks https://www.youtube.com/watch?v=ZiJdpPJbqYg
https://www.youtube.com/watch?v=ZiJdpPJbqYg
Side
SideShuffle
Shuffle https://www.youtube.com/watch?v=rr-dch4oFRM
https://www.youtube.com/watch?v=rr-dch4oFRM
Power
PowerKnees
Knees https://www.youtube.com/watch?v=CMOcCDrV4LU
https://www.youtube.com/watch?v=CMOcCDrV4LU
Power
PowerJacks
Jacks https://www.youtube.com/watch?v=alaZwJE20Ds
https://www.youtube.com/watch?v=alaZwJE20Ds
Side
SideStep
StepJacks
Jacks https://www.youtube.com/watch?v=JHdVMkRBuRA
https://www.youtube.com/watch?v=JHdVMkRBuRA
Press
PressJacks
Jackswith
withbag bag https://www.youtube.com/watch?v=pAOu-07Grgc
https://www.youtube.com/watch?v=pAOu-07Grgc
Plyo
PlyoJack
Jack https://www.youtube.com/watch?v=fEYTPez31UA
https://www.youtube.com/watch?v=fEYTPez31UA
Pushup
PushupJack
Jack https://www.youtube.com/watch?v=m3vjMRL-MP4
https://www.youtube.com/watch?v=m3vjMRL-MP4
Power
PowerSkip
Skip https://www.youtube.com/watch?v=YZuAc99YObI
https://www.youtube.com/watch?v=YZuAc99YObI
Carioca
Carioca https://www.youtube.com/watch?v=Stjij7WGCgE&t=18
https://www.youtube.com/watch?v=Stjij7WGCgE&t=18
Rotational
RotationalChop
Chop https://www.youtube.com/watch?v=AC8T89oVH10
https://www.youtube.com/watch?v=AC8T89oVH10
Low
LowRotational
RotationalChop Chop https://www.youtube.com/watch?v=mpY3Jf_ThmQ
https://www.youtube.com/watch?v=mpY3Jf_ThmQ
Low
LowJumping
JumpingMountain
MountainClimber Climber https://www.youtube.com/watch?v=uG6Ygc88vjs
https://www.youtube.com/watch?v=uG6Ygc88vjs
Donkety
DonketyKicks
Kicks https://www.youtube.com/watch?v=jlkJD7ZYOqw
https://www.youtube.com/watch?v=jlkJD7ZYOqw
Front
FronttotoBack
BackHop Hop https://www.youtube.com/watch?v=ywc1Jp6Lypo
https://www.youtube.com/watch?v=ywc1Jp6Lypo
Quad
QuadPushups
Pushups https://www.youtube.com/watch?v=3mX1QiRPUMA
https://www.youtube.com/watch?v=3mX1QiRPUMA
Rolling
RollingSquat
SquatJumps
Jumps https://www.youtube.com/watch?v=-A84_UCqK48
https://www.youtube.com/watch?v=-A84_UCqK48