Strength
29 exercises.Beginner
Level 1 of 610 exercises
Ground (hands or body)
6 exercises
Ground (hands or body)
6 exercises
Lying bent-legs windshield wiper
Russian twist
Twisting sit-up
Lying cross toe touch
Kneeling thread the needle
Thread the needle pose
Kettlebell
2 exercises
Kettlebell
2 exercises
Kettlebell woodchop
Kneeling woodchopper
Long resistance band
2 exercises
Long resistance band
2 exercises
Banded half-kneeling thoracic rotation
or Free Wall
Shoulder band dislocate
Novice
Level 2 of 610 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Revolved chair pose
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Arch body twist
Lying windshield wiper
Floor wiper
Kettlebell
2 exercises
Kettlebell
2 exercises
Slingshot
Weighted Roman chair back extension with twist
or Roman chair, Dumbbell
Long resistance band
1 exercise
Long resistance band
1 exercise
Pallof press
Stability ball
1 exercise
Stability ball
1 exercise
Stability ball russian twist
Yoga block
1 exercise
Yoga block
1 exercise
Side crow with block support
Roman chair
1 exercise
Roman chair
1 exercise
Roman chair back extension with twist
Intermediate
Level 3 of 63 exercises
Rings
2 exercises
Rings
2 exercises
Hanging tuck circle
or Hangboard, Doorway or unstable pullup bar +2
Incline one-arm row
or Dip station, Parallel bars +2
Plyo Box
1 exercise
Plyo Box
1 exercise
Incline one-arm pushup
or Chair, Bench
Advanced
Level 4 of 63 exercises
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
Straddle one-arm pushup
Rings
2 exercises
Rings
2 exercises
Hanging legs circle
or Hangboard, Doorway or unstable pullup bar +2
Hanging tuck windshield wiper
or Dip station, Parallel bars +6
Elite
Level 5 of 63 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Inchworm Lalane pushup
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
One-arm pushup
Rings
1 exercise
Rings
1 exercise
Hanging windshield wiper
or Dip station, Parallel bars +6
Flexibility
37 exercises.Beginner
Level 1 of 611 exercises
Ground (standing)
4 exercises
Ground (standing)
4 exercises
Windmill
Trunk rotation
Trunk rotation arm swing
Jumping trunk twists
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Seated twist
Kneeling thread the needle
Thread the needle pose
Half cross-leg spinal twist
Lying trunk twist
Long resistance band
1 exercise
Long resistance band
1 exercise
Banded half-kneeling thoracic rotation
or Free Wall
Yoga block
1 exercise
Yoga block
1 exercise
Block-support revolved triangle
Novice
Level 2 of 614 exercises
Ground (standing)
4 exercises
Ground (standing)
4 exercises
Ankle-support revolved triangle
Squat reach
Fingertips revolved triangle
Revolved chair pose
Ground (hands or body)
10 exercises
Ground (hands or body)
10 exercises
Kneeling revolved side angle prayer hands
Revolved side angle hand inside
Elbow half cross-leg spinal twist
Sitting revolved spinal twist
Supported sitting half lotus revolved spinal twist
Revolved side angle prayer hands
Supported cross-leg spinal twist
Strap-assisted revolved spinal twist
or Strap
Elbow sitting half lotus revolved spinal twist
Seiza side twist
Intermediate
Level 3 of 612 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Revolved triangle pose
Squat tap and reach
Ground (hands or body)
10 exercises
Ground (hands or body)
10 exercises
Revolved side angle pose
Cross-leg spinal twist
Sitting bound revolved spinal twist
Bound cross-leg spinal twist
Lunge tap and open
Sitting bound half lotus revolved spinal twist
Straight legs side crow pose
or Parallettes
Bent legs side crow pose
or Parallettes
Flying splits pose
or Parallettes
Eight-angle pose
or Parallettes