Zirv FitnessExercise Library
Core Exercises
The group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. Every exercise below includes step-by-step instructions and the equipment you need.
391 exercises
Strength
Ab CoasterAb Coaster Machine · Core
Ab Crunch MachineAb Crunch Machine · Core
Ab RolloutAb Wheel · Core
Ab WheelAb Wheel · Core
Ab Wheel RolloutAb Wheel · Core
Ab Wheel Rollout (Kneeling)Ab Wheel · Core
Ab Wheel Rollout (Standing)Ab Wheel · Core
Atlas Stone LiftAtlas Stone · Gluteus Maximus, Quadriceps
Atlas Stone LoadAtlas Stone · Gluteus Maximus, Quadriceps
Axle Clean and PressAxle Bar, Weight Plates · Shoulders, Gluteus Maximus
Back Lever (Progression)Latissimus Dorsi, Core
Band Front SquatResistance Band · Quadriceps, Gluteus Maximus
Barbell CleanBarbell, Weight Plates · Quadriceps, Gluteus Maximus
Barbell Clean and JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus
Barbell Front SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus
Barbell Hang CleanBarbell, Weight Plates · Quadriceps, Gluteus Maximus
Barbell Hang SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus
Barbell Muscle SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus
Barbell Overhead Squat (Snatch Grip)Barbell, Weight Plates · Quadriceps, Gluteus Maximus
Barbell Power CleanBarbell, Weight Plates · Shoulders, Gluteus Maximus
Barbell Power SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus
Barbell Push JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus
Barbell SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus
Barbell Split JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus
Barbell SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus
Barbell Walking LungeBarbell, Weight Plates · Quadriceps, Gluteus Maximus
Battle Rope Alternating WavesBattle Ropes · Shoulders, Core
Battle Rope CirclesBattle Ropes · Shoulders, Core
Battle Rope Double WavesBattle Ropes · Shoulders, Core
Battle Rope Hip TossBattle Ropes · Shoulders, Core
Battle Rope In and Out WavesBattle Ropes · Shoulders, Core
Battle Rope Lunge WavesBattle Ropes · Quadriceps, Shoulders
Battle Rope Russian TwistBattle Ropes · Core, Shoulders
Battle Rope Side-to-Side WavesBattle Ropes · Shoulders, Core
Battle Rope SlamsBattle Ropes · Shoulders, Core
Battle Rope SnakeBattle Ropes · Shoulders, Core
Battle Rope SpiralBattle Ropes · Shoulders, Core
Battle Rope Squat WavesBattle Ropes · Quadriceps, Gluteus Maximus
Battle RopesBattle Ropes · Shoulders, Back
Bear CrawlBodyweight · Shoulders, Core
Bicycle CrunchBodyweight · Core
Bicycle CrunchesBodyweight · Core
Bird DogBodyweight · Core
Bird Dog (Alternating)Bodyweight · Core
BOSU Ball Single Leg StanceBOSU Ball · Core
BurpeesBodyweight · Chest, Quadriceps
Cable Ab TwistCable Machine · Core
Cable Bicep CurlCable Machine · Biceps, Core
Cable Bicep Curl (Bar)Cable Machine · Biceps, Core
Cable Bicep Curl (Rope)Cable Machine · Biceps, Core
Cable Concentration CurlCable Machine · Biceps, Core
Cable CrunchCable Machine · Core
Cable Hammer CurlCable Machine · Biceps, Core
Cable High-to-Low Wood ChopCable Machine · Core, External Obliques
Cable Hip AdductionCable Machine · Adductors, Core
Cable Leg CurlCable Machine · Biceps Femoris, Core
Cable Leg ExtensionCable Machine · Quadriceps, Core
Cable Low-to-High Wood ChopCable Machine · Core, External Obliques
Cable Lying Triceps ExtensionCable Machine · Triceps, Core
Cable Oblique CrunchCable Machine · Core
Cable Overhead Extension (Rope)Cable Machine · Triceps, Core
Cable Overhead Extension (Single Arm)Cable Machine · Triceps, Core
Cable Pallof PressCable Machine · Core
Cable PressCable Machine · Core
Cable Pull ThroughCable Machine · Gluteus Maximus, Biceps Femoris
Cable Pull-Through (Single Leg)Cable Machine · Gluteus Maximus, Biceps Femoris
Cable Rotational ChopCable Machine · Core, External Obliques
Cable Row (Rope)Cable Machine · Latissimus Dorsi, Biceps
Cable Row (V-Bar)Cable Machine · Latissimus Dorsi, Biceps
Cable Row (Wide Grip)Cable Machine · Latissimus Dorsi, Biceps
Cable Side BendCable Machine · Core
Cable Single Arm CurlCable Machine · Biceps, Core
Cable Single Arm FlyCable Machine · Chest, Core
Cable Single Arm Front RaiseCable Machine · Shoulders, Anterior Deltoid
Cable Single Arm Lateral RaiseCable Machine · Shoulders, Lateral Deltoid
Cable Single Arm Row (High)Cable Machine · Latissimus Dorsi, Biceps
Cable Single Arm Row (Low)Cable Machine · Latissimus Dorsi, Biceps
Cable Straight Arm PulldownCable Machine · Latissimus Dorsi, Core
Cable Triceps Pushdown (Rope)Cable Machine · Triceps, Core
Cable Triceps Pushdown (Straight Bar)Cable Machine · Triceps, Core
Cable Triceps Pushdown (V-Bar)Cable Machine · Triceps, Core
Cable Wood ChopCable Machine · Core, External Obliques
Captain's Chair Leg RaiseCaptain's Chair · Core
Captain's Chair Oblique RaiseCaptain's Chair · Core
Clean (From Blocks)Gluteus Maximus, Quadriceps
Clean (Hang Power)Gluteus Maximus, Quadriceps
Clean (Muscle)Gluteus Maximus, Quadriceps
Clean (Power)Gluteus Maximus, Quadriceps
Clean (Split)Gluteus Maximus, Quadriceps
Clean (Squat)Quadriceps, Gluteus Maximus
Clean and Jerk (Full)Shoulders, Gluteus Maximus
Clean and PressShoulders, Gluteus Maximus
Clean DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Clean Grip High PullGluteus Maximus, Quadriceps
Clean PullGluteus Maximus, Quadriceps
Clean Pull (From Blocks)Gluteus Maximus, Quadriceps
Conan's WheelCore, Shoulders
Copenhagen PlankBodyweight · Adductors, Core
Copenhagen Plank (Adductor)Bodyweight · Adductors, Core
Copenhagen Plank (Modified)Bodyweight · Adductors, Core
Crab WalkBodyweight · Gluteus Maximus, Triceps
Cross CrunchBodyweight · Core
Crunch (Cable)Cable Machine · Core
Crunch (Reverse)Bodyweight · Core
Crunch (Stability Ball)Swiss Ball · Core
CrunchesBodyweight · Core
Dead BugBodyweight · Core
Dead Bug (Stability Ball)Swiss Ball · Core
Dead Bug (Weighted)Dumbbells · Core
DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Decline Sit-upDecline Bench · Core
Deficit DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Dragon FlagBodyweight · Core
Duck WalkQuadriceps, Gluteus Maximus
Dumbbell CleanDumbbells · Gluteus Maximus, Quadriceps
Dumbbell Front SquatDumbbells · Quadriceps, Gluteus Maximus
Dumbbell Oblique CrunchDumbbells · Core
Dumbbell Plank RowDumbbells · Latissimus Dorsi, Biceps
Dumbbell Russian TwistDumbbells · Core
Dumbbell SnatchDumbbells · Shoulders, Gluteus Maximus
Dumbbell ThrusterDumbbells · Quadriceps, Shoulders
Dumbbell Turkish Get-upDumbbells · Core, Shoulders
Dumbbell Walking LungeDumbbells · Quadriceps, Gluteus Maximus
Dumbbell WoodchopDumbbells · Core, External Obliques
Farmer's Walk (Heavy)Forearm Flexors, Core
Farmer's Walk (Thick Grip)Forearm Flexors, Core
Farmers WalkForearm Flexors, Core
Flutter KickBodyweight · Core, Hip Flexors
Frame CarryCore, Forearm Flexors
Frog StandBodyweight · Shoulders, Core
Front LeverBodyweight · Latissimus Dorsi, Core
Front Lever (Progression)Bodyweight · Latissimus Dorsi, Core
Front SquatBarbell, Weight Plates · Quadriceps, Core
Goblet SquatDumbbell or Kettlebell · Quadriceps, Gluteus Maximus
Handstand HoldBodyweight · Shoulders, Core
Handstand WalkBodyweight · Shoulders, Core
Hang CleanBarbell, Weight Plates · Gluteus Maximus, Quadriceps
Hang Clean (Below Knee)Barbell, Weight Plates · Gluteus Maximus, Quadriceps
Hang SnatchBarbell, Weight Plates · Gluteus Maximus, Quadriceps
Hang Snatch (Below Knee)Barbell, Weight Plates · Gluteus Maximus, Quadriceps
Hanging Knee Raise (Oblique)Core, External Obliques
Hanging L-RaiseCore
Hanging Leg RaiseBodyweight · Core
Hanging Windshield WiperCore, External Obliques
Hercules HoldShoulders, Core
Hollow Body HoldBodyweight · Core
Hollow Body RockBodyweight · Core
Human FlagBodyweight · Core, Shoulders
Husafell Stone CarryAtlas Stone · Core, Forearm Flexors
InchwormBodyweight · Core, Shoulders
JackknifeBodyweight · Core
Jerk (Power)Shoulders, Gluteus Maximus
Jerk (Push)Shoulders, Gluteus Maximus
Jerk (Split)Shoulders, Gluteus Maximus
Jump RopeCalves, Core
Keg CarryKeg · Core, Forearm Flexors
Keg TossKeg · Gluteus Maximus, Quadriceps
Kettlebell Around the WorldKettlebell · Core, Shoulders
Kettlebell Bottom-up CarryKettlebell · Core, Forearm Flexors
Kettlebell Bottom-up PressKettlebell · Shoulders, Core
Kettlebell Clean (Double)Kettlebell · Gluteus Maximus, Quadriceps
Kettlebell Clean (Single Arm)Kettlebell · Gluteus Maximus, Quadriceps
Kettlebell Farmer Carry (Double)Kettlebell · Forearm Flexors, Core
Kettlebell Farmer Carry (Single Arm)Kettlebell · Forearm Flexors, Core
Kettlebell Figure 8Kettlebell · Core, Shoulders
Kettlebell Front Squat (Double)Kettlebell · Quadriceps, Gluteus Maximus
Kettlebell Front Squat (Single)Kettlebell · Quadriceps, Gluteus Maximus
Kettlebell HaloKettlebell · Shoulders, Core
Kettlebell Overhead CarryKettlebell · Shoulders, Core
Kettlebell Rack CarryKettlebell · Core, Forearm Flexors
Kettlebell Renegade RowKettlebell · Latissimus Dorsi, Biceps
Kettlebell Snatch (Double)Kettlebell · Shoulders, Gluteus Maximus
Kettlebell Snatch (Single Arm)Kettlebell · Shoulders, Gluteus Maximus
Kettlebell Suitcase CarryKettlebell · Core, Forearm Flexors
Kettlebell SwingKettlebell · Gluteus Maximus, Biceps Femoris
Kettlebell Swing (Alternating)Kettlebell · Gluteus Maximus, Biceps Femoris
Kettlebell Swing (Single Arm)Kettlebell · Gluteus Maximus, Biceps Femoris
Kettlebell Swing (Two Arm)Kettlebell · Gluteus Maximus, Biceps Femoris
Kettlebell ThrusterKettlebell · Quadriceps, Shoulders
Kettlebell Turkish Get-up (Full)Kettlebell · Core, Shoulders
Kettlebell Turkish Get-up (Half)Kettlebell · Core, Shoulders
Kettlebell Waiter CarryKettlebell · Core, Shoulders
Kettlebell WindmillKettlebell · Shoulders, Core
Knee Tuck (Stability Ball)Swiss Ball · Core
Kneeling Cable CrunchCable Machine · Core
L-SitBodyweight · Core, Hip Flexors
L-Sit (Floor)Bodyweight · Core, Hip Flexors
L-Sit (Parallel Bars)Bodyweight · Core, Hip Flexors
L-Sit (Rings)Bodyweight · Shoulders, Core
Landmine Oblique TwistBarbell, Landmine Attachment · Core
Landmine RainbowBarbell, Landmine Attachment · Core, External Obliques
Landmine RotationBarbell, Landmine Attachment · Core, External Obliques
Leg Raise (Bent Knee)Bodyweight · Core
Leg Raise (Straight Leg)Bodyweight · Core
Leg RaisesBodyweight · Core
Log Clean and PressShoulders, Gluteus Maximus
Log PressShoulders, Triceps
Long-Lever PlankBodyweight · Core, Rectus Abdominis
Lunge (Walking)Quadriceps, Core
LungesQuadriceps, Biceps Femoris
McGill Curl-upCore
Medicine Ball CrunchMedicine Ball · Core
Medicine Ball Overhead Slam (Partner)Medicine Ball · Core, Shoulders
Medicine Ball Plank PullMedicine Ball · Core
Medicine Ball Reverse WoodchopMedicine Ball · Core, Gluteus Maximus
Medicine Ball Rotational ThrowMedicine Ball · Core, Latissimus Dorsi
Medicine Ball Russian TwistMedicine Ball · Core
Medicine Ball Side ThrowMedicine Ball · Core, Latissimus Dorsi
Medicine Ball Side Toss (Partner)Medicine Ball · Core, Shoulders
Medicine Ball SlamMedicine Ball · Core, Shoulders
Medicine Ball Slam (Overhead)Medicine Ball · Core, Shoulders
Medicine Ball Slam (Side to Side)Medicine Ball · Core, Shoulders
Medicine Ball Toe TouchMedicine Ball · Core
Medicine Ball Twist (Seated)Medicine Ball · Core
Medicine Ball V-upMedicine Ball · Core
Medicine Ball WoodchopMedicine Ball · Core, External Obliques
Mountain Climber (Cross Body)Bodyweight · Core, Quadriceps
Mountain Climber (Slow)Bodyweight · Core, Quadriceps
Mountain ClimbersBodyweight · Core, Shoulders
Oblique Side Bend MachineExercise Machine · Core
Oblique V-upBodyweight · Core
Overhead Squat (Clean Grip)Barbell, Weight Plates · Quadriceps, Gluteus Maximus
Pallof PressCable Machine · Core
Pause DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Pause SquatQuadriceps, Gluteus Maximus
Pike (Stability Ball)Swiss Ball · Core
PlankBodyweight · Core
Plank (Commando)Bodyweight · Core
Plank (Forearm)Bodyweight · Core
Plank (High)Bodyweight · Core
Plank (Hip Dip)Bodyweight · Core, External Obliques
Plank (Knee to Elbow)Bodyweight · Core
Plank (Reverse)Bodyweight · Core
Plank (Shoulder Tap)Bodyweight · Core
Plank (Side - Forearm)Bodyweight · Core
Plank (Side - High)Bodyweight · Core
Plank (Spider)Bodyweight · Core
Plank (Stability Ball)Swiss Ball · Core
Plank (Up-Down)Bodyweight · Core
Plank (Walking)Bodyweight · Core, Forearm Flexors
Plank JackBodyweight · Core
Plank Row (with Dumbbell)Dumbbells · Latissimus Dorsi, Biceps
Plank to PikeBodyweight · Core
Plate Pinch WalkWeight Plates · Forearm Flexors, Core
Power CleanBarbell, Weight Plates · Gluteus Maximus, Quadriceps
Power SnatchBarbell, Weight Plates · Gluteus Maximus, Quadriceps
Pull-upsPull-Up Bar · Back, Biceps
Reset DeadliftBarbell · Back, Biceps Femoris
Reverse CrunchCore
Ring FlyGymnastic Rings · Chest, Anterior Deltoid
Ring RolloutGymnastic Rings · Core
Ring Support HoldGymnastic Rings · Shoulders, Triceps
Ring Turned Out SupportGymnastic Rings · Shoulders, Chest
Roll-out (Stability Ball)Swiss Ball · Core
Rope Climb (L-Sit)Bodyweight · Latissimus Dorsi, Biceps
Russian Kettlebell SwingKettlebell · Gluteus Maximus, Biceps Femoris
Russian TwistBodyweight · Core
Sandbag Bearhug CarrySandbag · Core, Forearm Flexors
Sandbag Carry (Bear Hug)Sandbag · Core, Forearm Flexors
Sandbag Carry (Shoulder)Sandbag · Core, Shoulders
Sandbag Carry (Zercher)Sandbag · Core, Forearm Flexors
Sandbag CleanSandbag · Gluteus Maximus, Quadriceps
Sandbag Front SquatSandbag · Quadriceps, Gluteus Maximus
Sandbag GetupSandbag · Core, Shoulders
Sandbag Press (Overhead)Sandbag · Shoulders, Triceps
Sandbag ShoulderingSandbag · Gluteus Maximus, Back
Sandbag SlamSandbag · Core, Latissimus Dorsi
Sandbag SnatchSandbag · Shoulders, Gluteus Maximus
Sandbag ThrusterSandbag · Quadriceps, Shoulders
Scissor KickBodyweight · Core, Hip Flexors
Seated Cable RowCable Machine · Latissimus Dorsi, Biceps
Side PlankBodyweight · Core
Side Plank Hip DipBodyweight · Core
Side Plank RotationBodyweight · Core
Side Plank StarBodyweight · Core
Single Leg BalanceBodyweight · Core
Single Leg Balance (Eyes Closed)Bodyweight · Core
Sit-up (Butterfly)Bodyweight · Core
Skin the CatPull-Up Bar · Shoulders, Core
Skin the Cat (Rings)Gymnastic Rings · Shoulders, Core
Sled Bear CrawlSled · Gluteus Maximus, Quadriceps
Sled Drag (Backward)Sled · Quadriceps, Gluteus Maximus
Sled Drag (Forward)Sled · Gluteus Maximus, Quadriceps
Sled Drag (Lateral)Sled · Gluteus Maximus, Quadriceps
Sled PushSled · Gluteus Maximus, Quadriceps
Sled Push (High Handle)Sled · Gluteus Maximus, Quadriceps
Sled Push (Low Handle)Sled · Gluteus Maximus, Quadriceps
Sled SprintSled · Gluteus Maximus, Quadriceps
Slow Eccentric Goblet SquatDumbbell or Kettlebell · Quadriceps, Gluteus Maximus
Smith Machine Front SquatSmith Machine · Quadriceps, Gluteus Maximus
Snatch (From Blocks)Barbell, Weight Plates · Shoulders, Gluteus Maximus
Snatch (Hang Power)Barbell, Weight Plates · Shoulders, Gluteus Maximus
Snatch (Muscle)Barbell, Weight Plates · Shoulders, Gluteus Maximus
Snatch (Power)Barbell, Weight Plates · Shoulders, Gluteus Maximus
Snatch (Split)Barbell, Weight Plates · Shoulders, Gluteus Maximus
Snatch (Squat)Barbell, Weight Plates · Quadriceps, Gluteus Maximus
Snatch BalanceBarbell, Weight Plates · Shoulders, Gluteus Maximus
Snatch DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Snatch Grip DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
SprawlCore, Quadriceps
Standing Cable CrunchCable Machine · Core
Stir the Pot (Stability Ball)Swiss Ball · Core
Stone CarryCore, Forearm Flexors
Straddle HoldCore, Adductors
Suitcase CarryCore, Forearm Flexors
Suitcase DeadliftBarbell, Weight Plates · Gluteus Maximus, Biceps Femoris
Swiss Ball Leg CurlSwiss Ball (Exercise Ball) · Biceps Femoris, Gluteus Maximus
Swiss Ball Single-Leg Leg CurlSwiss Ball (Exercise Ball) · Biceps Femoris, Gluteus Maximus
Tempo SquatQuadriceps, Biceps Femoris
ThrusterQuadriceps, Shoulders
Tire FlipGluteus Maximus, Quadriceps
Toe TouchBiceps Femoris, Core
Toes to BarPull-Up Bar · Core
Torso Rotation MachineExercise Machine · External Obliques, Core
Trap Bar Farmer WalkTrap Bar, Weight Plates · Trapezius, Forearm Flexors
TRX Atomic CrunchTRX / Suspension Trainer · Core
TRX Atomic Push-upTRX / Suspension Trainer · Chest, Triceps
TRX Bicep CurlTRX / Suspension Trainer · Biceps, Core
TRX Body SawTRX / Suspension Trainer · Core
TRX Bulgarian Split SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus
TRX Chest FlyTRX / Suspension Trainer · Chest, Anterior Deltoid
TRX Chest PressTRX / Suspension Trainer · Chest, Triceps
TRX Face PullTRX / Suspension Trainer · Posterior Deltoid, Core
TRX Hammer CurlTRX / Suspension Trainer · Biceps, Core
TRX Hamstring CurlTRX / Suspension Trainer · Biceps Femoris, Gluteus Maximus
TRX Hip PressTRX / Suspension Trainer · Gluteus Maximus, Biceps Femoris
TRX Knee TuckTRX / Suspension Trainer · Core
TRX LungeTRX / Suspension Trainer · Quadriceps, Gluteus Maximus
TRX Lunge (Suspended)TRX / Suspension Trainer · Quadriceps, Gluteus Maximus
TRX Mountain ClimberTRX / Suspension Trainer · Core
TRX Oblique CrunchTRX / Suspension Trainer · Core
TRX Overhead Triceps ExtensionTRX / Suspension Trainer · Triceps, Core
TRX PikeTRX / Suspension Trainer · Core
TRX Pike Push-upTRX / Suspension Trainer · Shoulders, Triceps
TRX PlankTRX / Suspension Trainer · Core
TRX Push-upTRX / Suspension Trainer · Chest, Triceps
TRX RolloutTRX / Suspension Trainer · Core
TRX Row (High)TRX / Suspension Trainer · Latissimus Dorsi, Biceps
TRX Row (Low)TRX / Suspension Trainer · Latissimus Dorsi, Biceps
TRX Row (Single Arm)TRX / Suspension Trainer · Latissimus Dorsi, Biceps
TRX Side PlankTRX / Suspension Trainer · Core
TRX Single Leg Hamstring CurlTRX / Suspension Trainer · Biceps Femoris, Gluteus Maximus
TRX Single Leg SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus
TRX SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus
TRX Triceps ExtensionTRX / Suspension Trainer · Triceps, Core
Tuck HoldBodyweight · Core
Turkish Get-upCore, Shoulders
V-SitBodyweight · Core, Hip Flexors
V-upBodyweight · Core
Walking LungesQuadriceps, Gluteus Maximus
Wall BallQuadriceps, Shoulders
Wall WalkBodyweight · Shoulders, Core
Weighted CrunchWeight Plate or Dumbbell · Core, Rectus Abdominis
Weighted Sit-upCore
Wobble Board BalanceBodyweight · Core
Woodchop (High to Low)Cable Machine · Core, External Obliques
Woodchop (Kneeling)Cable Machine · Core, External Obliques
Woodchop (Low to High)Cable Machine · Core, External Obliques
Yoke CarryCore, Trapezius
Yoke WalkCore, Trapezius
Cardio
Battle Rope Jumping JacksBattle Ropes · Shoulders, Core
Cross-Country SkiingQuadriceps, Shoulders
Jump Rope (Cardio)Jump Rope · Calves, Quadriceps
Jump Rope (Crossover)Jump Rope · Calves, Quadriceps
Jump Rope (Double Under)Jump Rope · Calves, Quadriceps
Jump Rope (High Knee)Jump Rope · Calves, Quadriceps
Jump Rope (Running)Jump Rope · Calves, Quadriceps
Jump Rope (Single Under)Jump Rope · Calves, Quadriceps
Jump Rope (Triple Under)Jump Rope · Calves, Quadriceps
KickboxingQuadriceps, Core
SkiErgSki Erg · Shoulders, Latissimus Dorsi
SwimmingShoulders, Latissimus Dorsi
Swimming (Butterfly)Chest, Shoulders
Swimming (Interval)Shoulders, Latissimus Dorsi
Versa ClimberQuadriceps, Shoulders
Flexibility
Crow PoseCore, Shoulders
Leg Swings (Forward/Back)Gluteus Maximus, Biceps Femoris
Leg Swings (Side to Side)Gluteus Maximus, Biceps Femoris
Spinal TwistCore
Torso TwistCore