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200 Exercises at Home PDF

The document lists 30 core exercises that can be done at home, including crunches, planks, bridges, leg raises, and mountain climbers. Videos are provided for each exercise demonstrating proper form.

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vikas_anne_1
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0% found this document useful (0 votes)
1K views5 pages

200 Exercises at Home PDF

The document lists 30 core exercises that can be done at home, including crunches, planks, bridges, leg raises, and mountain climbers. Videos are provided for each exercise demonstrating proper form.

Uploaded by

vikas_anne_1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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200 EXERCISES

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

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