Strength
172 exercises.Beginner
Level 1 of 650 exercises
Ground (hands or body)
41 exercises
Ground (hands or body)
41 exercises
Dead bug
Assisted sitting leg extensions
Sit-up
Crunch
Dead bug crunch
Lying tuck raise
Lying advanced tuck raise
Assisted boat pose
Dead bug march
Seated scissors
Chair crunch
Bent-legs plank
or Parallettes
Lying leg extension
Russian twist
Lying legs raise
Mountain climber
or Parallettes
Plank
or Parallettes
Scapular pushup
Slow v-up
or Staff, Strap
Straddle pushup
Penguin abs
Sitting leg extensions
Tuck reverse crunch
Serratus rock
Tuck-up
Hollow body hold arms down
Twisting sit-up
Tuck boat pose
Advanced tuck boat pose
Lying flutter kicks
Lying scissors
Plank jack
Alternating dead bug
Lying cross toe touch
Butt walk
Low plank
Lying alternating leg raise
Roll up
Plank hip dips
Supported crossed legs L-sit
Beginner Ashtanga Vinyasa
Kettlebell
1 exercise
Kettlebell
1 exercise
Weighted sitting compression
or Medicine ball, Weight plate +2
Plyo Box
2 exercises
Plyo Box
2 exercises
Incline plank
or Chair, Bench
Horizontal plank
or Chair, Bench
Long resistance band
2 exercises
Long resistance band
2 exercises
Plank row
Band-resisted pike compression
Stability ball
2 exercises
Stability ball
2 exercises
Stir the pot
Stability ball crunch
Exercise Partner
1 exercise
Exercise Partner
1 exercise
Leg throw-down
Ab crunch machine
1 exercise
Ab crunch machine
1 exercise
Ab crunch machine
Novice
Level 2 of 677 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Tuck l-sit lift
Supine arch to hollow body crunch
Ground (hands or body)
34 exercises
Ground (hands or body)
34 exercises
Boat pose
High plank to low plank
Hollow body hold
Sitting pike compression
Plank shoulder tap
or Parallettes
Forearms long plank
Hollow body crunch
Straddle-up
Plank shoulder circles
Hollow body rock
Straight-leg reverse crunch
Tuck plank
or Parallettes
Double crunch
Cross body crunch
Frog walk
Pike compression flutter kicks
Leg raise circle
Plank jack thrust
V-up
Long plank
One-arm plank
Sitting straddle compression
Tuck candle flag
Floor wiper
Straight legs butt walk
Lying toe touches
Pike walk out
Crossed legs L-sit
Crossed legs L-sit
Sun salutation A simplified
Sun salutation B simplified
Navy seal burpee
Weighted cocoon
or Dumbbell
One-leg dog to plank
or Parallettes
Rings
8 exercises
Rings
8 exercises
Tuck hang
or Hangboard, Doorway or unstable pullup bar +2
Hanging knees to chest
or Hangboard, Doorway or unstable pullup bar +2
L-sit dead hang
or Hangboard, Doorway or unstable pullup bar +2
Rings plank
Advanced hanging knee raise
or Hangboard, Doorway or unstable pullup bar +2
Hanging leg raises
or Hangboard, Doorway or unstable pullup bar +2
L-sit active hang
or Hangboard, Doorway or unstable pullup bar +2
Pike compression slide
or Slider, Suspension straps (TRX)
Parallettes
1 exercise
Parallettes
1 exercise
Parallettes L-sit
Dip station
2 exercises
Dip station
2 exercises
Support legs raises to l-sit
or Parallel bars
Decline L-sit
or Parallel bars, Plyo Box +2
Kettlebell
3 exercises
Kettlebell
3 exercises
Kettlebell deck squat
Sit and press
or Dumbbell
Plank pass through
or Dumbbell
Plyo Box
3 exercises
Plyo Box
3 exercises
Chair l-sit
or Chair, Bench
Incline clap pushup
or Chair, Bench
Hip flexor crunch
or Chair, Bench +2
Dumbbell
4 exercises
Dumbbell
4 exercises
Renegade row
Dumbbell deck squat
Dumbbell deck squat
Extended deck squat
Free Wall
1 exercise
Free Wall
1 exercise
Lying hollow hold straddle one-arm handstand
Stall bars
1 exercise
Stall bars
1 exercise
Tuck dragon flag
or Dragon flag device
Wobble balance board
2 exercises
Wobble balance board
2 exercises
Wobble board plank
Wobble board pushup
Stability ball
7 exercises
Stability ball
7 exercises
Stability ball plank tuck
Stability ball alternating dead bug
Stability ball bicycles
Stability ball toe taps
Stability ball v-up
Stability ball knee ab rollout
Stability ball russian twist
Exercise Partner
7 exercises
Exercise Partner
7 exercises
Jedi box
Long front plank
Double plank
Wheelbarrow knee to elbow
High-five pushup
High-five plank
Jedi box one leg up
Yoga block
1 exercise
Yoga block
1 exercise
Feet-support tuck l-sit lift
Staff
1 exercise
Staff
1 exercise
Lying pass-through
or Strap
Intermediate
Level 3 of 625 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Inchworm
Standing pike stand push
Ground (hands or body)
12 exercises
Ground (hands or body)
12 exercises
L-sit
or Dip station, Parallel bars +1
One-arm one-leg plank
Pike candle flag
Short Lalanne pushup
One-arm scapular pushup
Lateral plank walk
Plow raise
Rolling compression
Jack burpee
Body side roll
One-leg dog plank to figure-4 table top
or Parallettes
Candle jump
Rings
6 exercises
Rings
6 exercises
Hanging leg raises toes-to-hands
or Hangboard, Doorway or unstable pullup bar +2
Hanging knees to elbows
or Hangboard, Doorway or unstable pullup bar +2
Hanging L-scissors
or Hangboard, Doorway or unstable pullup bar +2
Inverted hang pike lifts
or Pullup bar, Monkey bars
Knees rings rollout
or Ab wheel, Suspension straps (TRX)
Hanging tuck circle
or Hangboard, Doorway or unstable pullup bar +2
Dip station
1 exercise
Dip station
1 exercise
Forearm support leg raise
or Parallel bars
Row bar
1 exercise
Row bar
1 exercise
Single bar L-sit
Free Wall
1 exercise
Free Wall
1 exercise
Wall plank
Stall bars
1 exercise
Stall bars
1 exercise
Advanced tuck dragon flag
or Dragon flag device
Stability ball
1 exercise
Stability ball
1 exercise
Stability ball ab rollout
Advanced
Level 4 of 612 exercises
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Prone hollow body hold
Straddle lalanne pushup
Fingertip straddle lalanne pushup
Lalanne pushup
Rings
4 exercises
Rings
4 exercises
Rings rollout
or Ab wheel, Suspension straps (TRX)
Incline rings rollout
Straddle rings rollout
or Ab wheel, Suspension straps (TRX)
Hanging legs circle
or Hangboard, Doorway or unstable pullup bar +2
Stall bars
2 exercises
Stall bars
2 exercises
One leg dragon flag
or Dragon flag device
Straddle dragon flag
or Dragon flag device
Ab wheel
2 exercises
Ab wheel
2 exercises
Knees ab wheel rollout
Straddle ab wheel rollout
Elite
Level 5 of 67 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Arch body to Lalanne pushup
Inchworm Lalane pushup
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
Fingertip lalanne pushup
Barbell
2 exercises
Barbell
2 exercises
Ab rollout pushup
Barbell ab rollout
Stall bars
1 exercise
Stall bars
1 exercise
Dragon flag
or Dragon flag device
Ab wheel
1 exercise
Ab wheel
1 exercise
Ab wheel rollout
Herculean
Level 6 of 61 exercise
Barbell
1 exercise
Barbell
1 exercise
One-arm ab rollout
Flexibility
51 exercises.Beginner
Level 1 of 69 exercises
Ground (standing)
4 exercises
Ground (standing)
4 exercises
Touch sky and earth
Bent-legs forward fold to ankles
Standing cat cow
Bent-legs forward fold to ground
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Cat Cow
Happy baby
Roll up
Cat cow circle
One-leg cat-cow
Novice
Level 2 of 617 exercises
Ground (standing)
6 exercises
Ground (standing)
6 exercises
Ostrich walk
Beginner forward fold
Elephant walk toes hold
Standing pike on the ground
Elephant walk palms down
Intermediate forward fold
Ground (hands or body)
9 exercises
Ground (hands or body)
9 exercises
Embryo in the Womb Pose holding the feet
Moon salutation A
Plow pose
Moon salutation B
Assisted supine one-leg fold
or Strap
Supine pike fold
Standing front split
Sleeping tortoise pose without bound
Supine straddle pike fold
Kettlebell
1 exercise
Kettlebell
1 exercise
Jefferson curl
or Plyo Box, Chair +5
Barbell
1 exercise
Barbell
1 exercise
Zercher deadlift
Intermediate
Level 3 of 618 exercises
Ground (standing)
4 exercises
Ground (standing)
4 exercises
Standing forward fold feet over hands
Advanced forward fold
Chair and Warriors
or Ground (hands or body), Parallettes
Deep forward fold
Ground (hands or body)
12 exercises
Ground (hands or body)
12 exercises
Hand-support Ear Pressure Pose
Plow raise
Ear Pressure Pose
Supine one-leg fold
Standing side leg lift
Rolling compression
Sun salutation A
Sun salutation B
Half Tortoise pose
Sleeping tortoise pose with hands bound
Embryo in the Womb Pose
Embryo in the Womb Pose wrapping the legs
Strap
2 exercises
Strap
2 exercises
Reclining Hand-to-Big-Toe Pose
Towel-assisted Reclining Hand-to-Big-Toe Pose
Advanced
Level 4 of 63 exercises
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Double Toe Hold
Bent-legs transition Double Toe Hold
Tortoise pose
Elite
Level 5 of 64 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Primary series finishing sequence 1
or Ground (hands or body)
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Tortoise pose with jump entry
Straddle roll-back to Pancake
