Beginner
Level 1 of 699 exercises
Ground (standing)
99 exercises
Ground (standing)
99 exercises
Butt kicks
Elbow circles
Half squat
Hips circles
Knee to elbow trunk twists
Arms circles
Opposite arm circles
Standing shoulder elevation and depression- arms by the sides
Standing shoulder retraction and protraction- arms by the sides
Standing side bend arms up
Touch sky and earth
Two-step criss-cross jump
Standing rear delt stretch
Windmill
Wrists separated circles
Wrists together circles
Calf raise
Quarter squat
Mountain pose
Arm screw stretch
One-leg stand
Anti rib flare breathing
Hand to fist
Neck lateral flexion
Neck flexion and extension
Neck rotation
Neck circle
Neck packing
Neck retraction
Neck retraction and extension
Upward Salute
Bent-legs forward fold to ankles
Low tree pose
Toe stretch
Trunk rotation
Trunk rotation arm swing
Arm crossover
Arm flexion extension
Standing triceps stretch
Opposite palms pressed together
Back hands pressed together
Fingertips pressed together
Heel walk
Tiptoe walk
Ankle swivels
Raised arm circles
Standing chest stretch
Scarecrow arms
Standing cat cow
Side bending pose
Standing spinning
Wide squat
Jumping tap foot crossing behind
Jumping tap foot side
Deep squat
Forward lunge
Jump feet clap
Jumping trunk twists
Knee circles
Long jump
Side hop
Standing ankle circles
Standing ankle eversion and inversion
Standing horizontal shoulder rotations
Standing pike on ankles
Standing quad stretch
Standing shoulder circles- arms by the sides
Standing straddle stretch
Frog jump
Jumping half squat
Chair pose
Warrior 2
Warrior 1
Horse stance
Bow stance
Cat stance
One-leg stance
One-leg around the clock
Arms egg beater
Standing straddle stretch with straight back
Straight back standing pike on hips
Knee-support half forward bend
Bent-legs forward fold to ground
Deep squat hold
Assisted back scale
Assisted front leg swing
Assisted side leg swing
Front push kick
Front snap kick
Front neck half circle
Lateral leg raise
Standing hip circles
Neck side bend with arm overhead
Standing hip axial rotation
One leg knee up
One leg halfway up
Neck warmup
Standing wrists warmup
Rowing
Beginner - Elite
Novice
Level 2 of 6102 exercises
Ground (standing)
102 exercises
Ground (standing)
102 exercises
High knees
Jumping wide squat
Jumping tap foot crossing front
Frontal jumping jack
Single leg good morning
Half archer squat
Jump feet double clap
Jumping deep squat
Lateral jumping jack
Long jump to backward jumps
Matrix
One-step criss-cross jump
Elbow dislocates
Side to side jump
Front scale
Standing toes to heels
Bunny hop
Duck walk
Ostrich walk
Single-leg calf raise
Horse walk
Back scale
Tree pose
Warrior 3
Crouching stance
Twisting arm circles
Reverse lunge
Walking lunge
Deep lunge
Kneeling lunge lifts
Shin-support half forward bend
Ankle-support triangle
Ankle-support revolved triangle
Elbow-support side angle
Standing straddle hands on hips
Standing reverse prayer
Standing front leg toe hold
Shiko
Front leg swing
Side leg swing
Inside kick
Outside kick
Side kick
Roundhouse kick
Elephant walk toes hold
Bent-knee calf raise
Wide squat good morning
One-leg hinge
Single-leg hop
Standing big toe flexion
Standing big toe extension
Prying squat
Quarter pistol squat
Crow pose tiptoe
Standing figure-4 tree
Revolved chair pose
Beginner forward fold
Hamstring rock
or Ground (hands or body)
Squat fold
Burpee without jump
or Ground (hands or body)
Half burpee
or Ground (hands or body)
Downward dog to Upward dog
Close squat
Jumping lunge
Scissor jump
Star jump
Triangle pose
Half sissy squat
Standing pike on the ground
Middle split walk
Squat reach
Squat elbow tap
Standing straddle toe pull
Side standing straddle stretch
Standing pike toe pull
Pigeon squat
Side-Staggered Squat
Front-Staggered Squat
Standing half forward bend
Fingertips revolved triangle
Extended side angle pose
Standing straddle plow
Pyramid pose hold elbows
Standing side leg toe hold
Tuck jump
Curtsy lunge
Wide horse stance
Elephant walk palms down
Hold hands behind the back
Assisted diagonal stretch
Bent-knee single-leg calf raise
Plie squat with tip toes
Skater jump
One-leg stand eyes closed
Tuck l-sit lift
Intermediate forward fold
One-leg hinge hop
Lunge knee crunch
Flying knee lunge
Single leg burpee
or Ground (hands or body)
Supine arch to hollow body crunch
Patrick step to reverse lunge
Intermediate
Level 3 of 635 exercises
Ground (standing)
35 exercises
Ground (standing)
35 exercises
Crazy toy soldier front
Crazy toy soldier back
Crazy toy soldier side
Deep archer squat
Half pistol squat
Single-leg lunge
Inchworm
Low side-to-side squat
Half moon pose
Revolved triangle pose
Standing pike stand push
Squat head to floor
Corkscrew squat
Standing forward fold feet over hands
Standing straddle head to ground
Pyramid Pose
Standing front leg pull
Squat tap and reach
Advanced forward fold
Chair and Warriors
or Ground (hands or body), Parallettes
Basic Squats plus calves
Lunge triplet
Low lunge to pyramid
or Ground (hands or body)
Pistol squat
Shrimp squat
Pistol squat with leg raise
Curtsy shrimp squat
Foot-hold hand-assisted dragon squat
Archer squat floor slap
Diagonal stretch
Hip airplane
Towel-assisted Half Bound Lotus Standing Forward Bend
or Towel
Deep forward fold
One-leg hold
One-leg deadlift knee crunch
Advanced
Level 4 of 69 exercises
Ground (standing)
9 exercises
Ground (standing)
9 exercises
Advanced shrimp squat
Jumping pistol squat
Foot-hold dragon squat
Hand-assisted dragon squat
Half Bound Lotus Standing Forward Bend
Shoulder-Pressing Pose to Crane Pose
or Parallettes, Ground (hands or body)
Dragon squat
Sissy squat
Butterfly squat
Elite
Level 5 of 65 exercises
Ground (standing)
5 exercises
Ground (standing)
5 exercises
Shoulder-Pressing Pose sequence
or Parallettes, Ground (hands or body)
Primary series finishing sequence 1
or Ground (hands or body)
Levitating side kick-through to reach
Arch body to Lalanne pushup
