Strength
48 exercises.Beginner
Level 1 of 615 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Raised arm circles
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Knee-support side plank
Side plank
Kettlebell
3 exercises
Kettlebell
3 exercises
Lateral delt raise
or Dumbbell
Weighted side arm circles
or Dumbbell
Diagonal delt raise
or Dumbbell
Dumbbell
3 exercises
Dumbbell
3 exercises
One-arm lateral delt raise
Weighted hair brush
Dumbbell seated overhead press
or Bench
Barbell
2 exercises
Barbell
2 exercises
High pull
Barbell overhead press
Beginner - Elite
Long resistance band
2 exercises
Long resistance band
2 exercises
Banded delt side pulls
Banded lateral raise
Shoulder press machine
2 exercises
Shoulder press machine
2 exercises
Machine shoulder press
Neutral-grip machine shoulder press
Novice
Level 2 of 617 exercises
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Side plank dip
Side plank knee-to-elbow
Tuck QDR pushup
T-pushup
Kettlebell
2 exercises
Kettlebell
2 exercises
Kettlebell upright row
Goblet squat press
or Dumbbell
Dumbbell
6 exercises
Dumbbell
6 exercises
Dumbbell upright row
Dumbbell overhead lateral raise
Double dumbbell overhead press
Arnold press
Alternating Arnold press
Extended deck squat
Barbell
2 exercises
Barbell
2 exercises
Barbell upright row
Back squat press
Cable machine
2 exercises
Cable machine
2 exercises
Cable arm circle - outside
Cable arm circle - inside
Weight plate
1 exercise
Weight plate
1 exercise
Plates overhead lateral raise
Intermediate
Level 3 of 611 exercises
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Side plank toe touch
One-leg QDR pushup
Weighted T-pushup
or Dumbbell
Supported QDR pushup
Deep push-up press burpee
or Parallettes, Dumbbell
Kettlebell
2 exercises
Kettlebell
2 exercises
Clean and press
or Dumbbell
Power clean and press
or Dumbbell, Barbell
Flag pole
4 exercises
Flag pole
4 exercises
Tuck hanging clutch flag
or Vertical beam
One-leg hanging clutch flag
or Vertical beam
Half-layout hanging clutch flag
or Vertical beam
Tuck Clutch Flag
or Vertical beam
Advanced
Level 4 of 65 exercises
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
QDR pushup
Flag pole
4 exercises
Flag pole
4 exercises
Hanging clutch flag
or Vertical beam
One-leg clutch flag
or Vertical beam
Half-layout clutch flag
or Vertical beam
Clutch flag
or Vertical beam
Flexibility
2 exercises.Beginner
Level 1 of 61 exercise
Dumbbell
1 exercise
Dumbbell
1 exercise
Weighted hair brush
Novice
Level 2 of 61 exercise
Rings
1 exercise
Rings
1 exercise
