Strength
135 exercises.Beginner
Level 1 of 622 exercises
Ground (hands or body)
15 exercises
Ground (hands or body)
15 exercises
Bent-legs plank
or Parallettes
Knee pushup
Plank
or Parallettes
Scapular pushup
Straddle pushup
Side monkey hop
Front monkey hop
Bear crawl
Serratus rock
Head-assisted crow pose
or Parallettes
Plank jack
Low plank
Plank hip dips
Supported crossed legs L-sit
Beginner Ashtanga Vinyasa
Plyo Box
3 exercises
Plyo Box
3 exercises
Incline plank
or Chair, Bench
Incline pushup
or Chair, Bench
Horizontal plank
or Chair, Bench
Dumbbell
1 exercise
Dumbbell
1 exercise
Scapula weight push
Long resistance band
1 exercise
Long resistance band
1 exercise
Plank row
Free Wall
1 exercise
Free Wall
1 exercise
Wall pushup
Yoga block
1 exercise
Yoga block
1 exercise
Crow pose with head support
Novice
Level 2 of 651 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Crow pose tiptoe
Ground (hands or body)
25 exercises
Ground (hands or body)
25 exercises
High plank to low plank
Crouching tiger
Plank shoulder tap
or Parallettes
Plank shoulder circles
One-leg crow pose
or Parallettes
Tuck plank
or Parallettes
Side kick-through
Front kick-through
Frog walk
Plank jack thrust
Clap pushup
Crow pose
or Parallettes
Tiger bend pushup
One-arm plank
Scorpion
Wide arm plank
Crossed legs L-sit
Crossed legs L-sit
Ground jump through forward
Ground jump through backward
Sun salutation A simplified
Sun salutation B simplified
Navy seal burpee
Front kick-through to one-legged dog
One-leg dog to plank
or Parallettes
Rings
3 exercises
Rings
3 exercises
Hanging prone plank
or Dip station, Parallel bars +2
Rings plank
RTO plank
Kettlebell
1 exercise
Kettlebell
1 exercise
Plank pass through
or Dumbbell
Plyo Box
1 exercise
Plyo Box
1 exercise
Incline clap pushup
or Chair, Bench
Dumbbell
1 exercise
Dumbbell
1 exercise
Renegade row
Wobble balance board
1 exercise
Wobble balance board
1 exercise
Wobble board plank
Stability ball
3 exercises
Stability ball
3 exercises
Stability ball plank tuck
Stability ball toe taps
Stability ball incline pushup
Exercise Partner
7 exercises
Exercise Partner
7 exercises
High box
Long front plank
Double plank
High-five pushup
High-five plank
Jedi crawl
Double bird-dog
Yoga block
8 exercises
Yoga block
8 exercises
Blocks jump through forward
Blocks jump through backward
Crow pose tiptoe on block
Elevating active core compression
Side crow with block support
Elevated plank knee-to-tricep taps
Elevated flying split leg extensions
Blocks jump through and back
Intermediate
Level 3 of 631 exercises
Ground (hands or body)
23 exercises
Ground (hands or body)
23 exercises
Flying crow pose
or Parallettes
Tripod headstand to crow pose
One-arm one-leg plank
Planche lean
or Parallettes
Straight-arm crow pose
or Parallettes
One-arm scapular pushup
Lateral plank walk
Dynamic planche lean
or Parallettes
Straight legs side crow pose
or Parallettes
Bent legs side crow pose
or Parallettes
Flying splits pose
or Parallettes
Eight-angle pose
or Parallettes
Flying split
or Parallettes
Jack burpee
Ground jump through and back
One-leg dog plank to figure-4 table top
or Parallettes
Chest clap pushup
Crane pose
or Parallettes
Pseudo-planche pushup
or Parallettes
Arms up straddle pushup
Air straddle pushup
Feet up pushup
Fallen triangle split
Rings
3 exercises
Rings
3 exercises
Rings wide pushup
Rings frog stand
Back lever lean
or Pullup bar, Monkey bars
Parallettes
1 exercise
Parallettes
1 exercise
Jump-through
Plyo Box
1 exercise
Plyo Box
1 exercise
Elevated planche lean
or Chair, Bench
Long resistance band
1 exercise
Long resistance band
1 exercise
Assisted planche
Free Wall
1 exercise
Free Wall
1 exercise
Wall plank
Exercise Partner
1 exercise
Exercise Partner
1 exercise
Bilateral jedi crawl
Advanced
Level 4 of 614 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Shoulder-Pressing Pose to Crane Pose
or Parallettes, Ground (hands or body)
Ground (hands or body)
8 exercises
Ground (hands or body)
8 exercises
Tuck planche
or Dip station, Parallel bars +1
Air pushup
Advanced tuck planche
or Dip station, Parallel bars +1
Behind-the-back clap pushup
Tuck planche pushup
or Dip station, Parallel bars +1
Pike straddle planche
or Dip station, Parallel bars +1
Arms up pushup
Bent-arm tuck planche
or Dip station, Parallel bars +1
Rings
2 exercises
Rings
2 exercises
Rings straight-arm crow pose
Rings tuck planche
Dip station
1 exercise
Dip station
1 exercise
45 deg dip
or Parallel bars
Free Wall
2 exercises
Free Wall
2 exercises
Wall half layout planche lean
Wall planche lean
Elite
Level 5 of 612 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Shoulder-Pressing Pose sequence
or Parallettes, Ground (hands or body)
Levitating side kick-through to reach
Ground (hands or body)
8 exercises
Ground (hands or body)
8 exercises
Advanced tuck planche pushup
or Dip station, Parallel bars +1
One-leg planche
or Dip station, Parallel bars +1
Bent-arm straddle planche
or Dip station, Parallel bars +1
Bent-arm one-leg planche
or Dip station, Parallel bars +1
Lotus crane pose
Levitating side kick through
Straddle planche
or Dip station, Parallel bars +1
Superman pushup
Rings
2 exercises
Rings
2 exercises
Rings advanced tuck planche
Rings tuck planche pushup
Herculean
Level 6 of 65 exercises
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Half layout planche
or Dip station, Parallel bars +1
Straddle planche pushup
or Dip station, Parallel bars +1
Triple clap pushup
Planche
or Dip station, Parallel bars +1
Rings
1 exercise
Rings
1 exercise
Rings advanced tuck planche pushup
Flexibility
2 exercises.Beginner
Level 1 of 62 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Standing shoulder retraction and protraction- arms by the sides
