Exercises

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Top Exercises

Kneeling Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Targets the chest and shoulders while reducing the load on the core. The wide hand placement increases pectoral recruitment.

Landmine 180

Intermediate / Leverage Machine / Back / core

A dynamic rotational core exercise. It builds explosive power and rotational stability by engaging the obliques and transverse abdominis.

Kettlebell Lunge Pass Through

Intermediate / Kettlebell / Quads / lunge

A complex movement that combines a lunge with coordination. Passing the weight under the leg challenges the core and hip stabilizers.

Kettlebell One Arm Push Press

Intermediate / Kettlebell / Shoulders / push

An explosive overhead movement using a leg drive. It builds power in the deltoids and triceps while improving total-body coordination.

Kettlebell Goblet Squat

Beginner / Kettlebell / Quads / squat

A foundational squat that improves movement patterns and builds lower-body strength. It is safer for the back and emphasizes core engagement.

Kettlebell Front Squat

Beginner / Kettlebell / Quads / squat

A quad-dominant squat variation. Holding the kettlebells in the "rack position" increases the demand on the upper back and core stabilizers.

Janda Sit-Up

Beginner / Bodyweight-only / Abs / core

An advanced sit-up that isolates the abs by neurologically inhibiting the hip flexors through hamstring activation.

Jump Squat

Intermediate / Bodyweight-only / Quads / squat

A plyometric exercise for lower-body power. It targets the quadriceps and glutes while improving vertical leap and cardiovascular fitness.

Incline Inner Biceps Curl

Intermediate / Dumbbells / Biceps / pull

Targets the short head of the biceps. The incline angle stretches the long head, while the wide arm position forces the inner bicep to work harder.

Incline Shrug

Intermediate / Dumbbells / Trapezius / hinge

Targets the upper and middle trapezius from an angled position. This variation improves mid-back thickness and helps correct rounded shoulder posture.

Hollow Hold

Beginner / Bodyweight-only / Abs / core

A foundational isometric core exercise. It teaches the body to maintain tension and a neutral spine, essential for gymnastics and heavy lifting.

Groin Crunch

Beginner / Bodyweight-only / Abs / core

A core exercise that incorporates hip abduction. It targets the lower abdominals and the adductors through a unique leg position.