Beginner
Level 1 of 671 exercises
Ground (standing)
29 exercises
Ground (standing)
29 exercises
Standing ankle eversion and inversion
Heel walk
Butt kicks
Two-step criss-cross jump
Calf raise
Tiptoe walk
One-leg stand
Low tree pose
Ankle swivels
Standing ankle circles
Jumping tap foot crossing behind
Jumping tap foot side
Jump feet clap
Side hop
Standing quad stretch
One-leg around the clock
Jumping trunk twists
Knee circles
Long jump
Frog jump
Jumping half squat
One-leg stance
Rowing
Beginner - Elite
Lateral leg raise
One leg knee up
One leg halfway up
Assisted back scale
Standing hip axial rotation
Forward lunge
Ground (hands or body)
6 exercises
Ground (hands or body)
6 exercises
Heel sit
Mountain climber
or Parallettes
Plank squat thrust
Glute bridge
Bridge pose with legs half extended
Plank jack
Kettlebell
1 exercise
Kettlebell
1 exercise
Kettlebell tibialis raise
or Bench
Long resistance band
4 exercises
Long resistance band
4 exercises
Seated calf press
Seated ankle pull
Banded hamstring curl lying
Banded reverse squat
Free Wall
3 exercises
Free Wall
3 exercises
Tibialis raise
Wall push calf raise
Assisted bent-knee calf raise
Wobble balance board
3 exercises
Wobble balance board
3 exercises
Wobble board front to back
Wobble board side to side
Wobble board around the clock
Step platform
1 exercise
Step platform
1 exercise
Hip hike
Rowing machine
1 exercise
Rowing machine
1 exercise
Erg Rowing
Beginner - Elite
Treadmill
3 exercises
Treadmill
3 exercises
Backward treadmill walking
Treadmill running
Beginner - Elite
Treadmill walking
Indoor bike
1 exercise
Indoor bike
1 exercise
Indoor cycling
Beginner - Elite
Climber machine
1 exercise
Climber machine
1 exercise
Climbing machine
Beginner - Elite
Bicycle
1 exercise
Bicycle
1 exercise
Cycling
Beginner - Elite
Trail
2 exercises
Trail
2 exercises
Running
Beginner - Elite
Walking
Beginner - Advanced
Sled push treadmill
1 exercise
Sled push treadmill
1 exercise
Treadmill sled push
Seated leg curl machine
2 exercises
Seated leg curl machine
2 exercises
Seated leg curl
Single-leg seated leg curl
45-degree leg press
7 exercises
45-degree leg press
7 exercises
Leg press calf raise
Bent-knee leg press calf raise
Single-leg leg press calf raise
Single-leg bent-knee leg press calf raise
Narrow-stance leg press
Leg press
Wide-stance leg press
Seated leg press machine
5 exercises
Seated leg press machine
5 exercises
Seated leg press calf raise
Single-leg seated leg press calf raise
Narrow-stance seated leg press
Seated leg press
Wide-stance seated leg press
Novice
Level 2 of 6118 exercises
Ground (standing)
50 exercises
Ground (standing)
50 exercises
Standing big toe flexion
Standing big toe extension
Single-leg calf raise
Single-leg hop
Standing toes to heels
Jumping tap foot crossing front
Jump feet double clap
One-step criss-cross jump
Side to side jump
Skater jump
Tree pose
Standing front leg toe hold
Front leg swing
Side leg swing
Standing figure-4 tree
Standing side leg toe hold
Bent-knee calf raise
Bent-knee single-leg calf raise
High knees
One-leg stand eyes closed
Plie squat with tip toes
Frontal jumping jack
Lateral jumping jack
Single leg burpee
or Ground (hands or body)
Tuck jump
Jumping deep squat
Star jump
One-leg hinge hop
Scissor jump
Long jump to backward jumps
Bunny hop
Duck walk
Flying knee lunge
Burpee without jump
or Ground (hands or body)
Half burpee
or Ground (hands or body)
Jumping lunge
Warrior 3
Supine arch to hollow body crunch
Front scale
Back scale
Half sissy squat
One-leg hinge
Pigeon squat
Half archer squat
Reverse lunge
Walking lunge
Deep lunge
Front-Staggered Squat
Lunge knee crunch
Patrick step to reverse lunge
Ground (hands or body)
12 exercises
Ground (hands or body)
12 exercises
Burpee
Plank jack thrust
Downward dog squat
Roll burpee
Pushup burpee without jump
or Parallettes
Pushup burpee
Navy seal burpee
Box burpee
or Plyo Box
Supine arch body hold
One-leg glute bridge
Cook bridge
Crouching tiger
Rings
4 exercises
Rings
4 exercises
Rings glute bridge bent legs
Rings glute bridge straight legs
Sliding leg curl
or Slider, Suspension straps (TRX)
Assisted ring lunge
Kettlebell
1 exercise
Kettlebell
1 exercise
Kettlebell knee drive
Plyo Box
12 exercises
Plyo Box
12 exercises
Decline downward dog squat
or Chair, Bench
Box jump
Seated vertical jump
Depth jump
Jumping step-up
or Chair, Bench
Box shuffle
or Chair, Bench
Elevated glute bridge
or Chair, Bench
One-leg elevated glute bridge
or Chair, Bench
Band-resistance lying knee drive
or Short resistance band, Chair +1
Bulgarian split squat
or Chair, Bench
Step up
or Chair, Bench
Jumping bulgarian split squat
or Chair, Bench
Dumbbell
8 exercises
Dumbbell
8 exercises
Weighted calf raise
Weighted single leg calf raise
Weighted ledge calf raise
or Step platform
Extended deck squat
Weighted lunge
Weighted deep lunge
Overhead lunge
Lunge and press
Bench
2 exercises
Bench
2 exercises
Hip thrust
or Barbell
Deficit hip thrust
Long resistance band
1 exercise
Long resistance band
1 exercise
Banded single-leg deadlift
or Short resistance band
Short resistance band
3 exercises
Short resistance band
3 exercises
Banded hamstring curl standing
Banded knee drive
Banded side leg raise
Free Wall
3 exercises
Free Wall
3 exercises
One-leg wall push calf raise
Assisted hip airplane
Wall sit calf raise
Wobble balance board
3 exercises
Wobble balance board
3 exercises
Wobble board stand
Wobble board one-leg stand
Wobble board half squat
Jumping rope
8 exercises
Jumping rope
8 exercises
Jump rope basic skip
Jump rope side-to-side
Jump rope front-to-back
Jump rope arms criss-cross
Jump rope feet criss-cross
Jump rope butt kicks
Jump rope high knees
Jump rope backwards
Stability ball
1 exercise
Stability ball
1 exercise
Stability ball hamstring curl
Exercise Partner
1 exercise
Exercise Partner
1 exercise
Double squat touchdown
Weight plate
3 exercises
Weight plate
3 exercises
Sled pull
or Sled
Sled push
or Sled
Lateral sled pull
or Sled
Yoga block
1 exercise
Yoga block
1 exercise
Supported half moon pose
Staff
1 exercise
Staff
1 exercise
Side hop arms raise
or Strap
Step platform
1 exercise
Step platform
1 exercise
Ledge calf raise
Slant board
1 exercise
Slant board
1 exercise
Donkey calf raise
45-degree leg press
1 exercise
45-degree leg press
1 exercise
Single-leg leg press
Seated leg press machine
1 exercise
Seated leg press machine
1 exercise
Single-leg seated leg press
Intermediate
Level 3 of 650 exercises
Ground (standing)
19 exercises
Ground (standing)
19 exercises
Half moon pose
Hip airplane
Standing front leg pull
Crazy toy soldier front
Crazy toy soldier back
Crazy toy soldier side
Basic Squats plus calves
One-leg hold
Corkscrew squat
One-leg deadlift knee crunch
Lunge triplet
Single-leg lunge
Shrimp squat
Curtsy shrimp squat
Deep archer squat
Low side-to-side squat
Pistol squat
Foot-hold hand-assisted dragon squat
Pistol squat with leg raise
Ground (hands or body)
11 exercises
Ground (hands or body)
11 exercises
Tuck jump burpee
Downward dog one-leg squat
Jack burpee
Candle jump
One-leg supine arch body hold
Deep push-up press burpee
or Parallettes, Dumbbell
Straight legs neck bridge with hand support
Straight legs neck bridge with straight arms support
Straight legs neck bridge
Assisted sissy squat
Rolling pistol squat
Rings
2 exercises
Rings
2 exercises
One-leg sliding leg curl
or Slider, Suspension straps (TRX)
Ring Lunge
Kettlebell
3 exercises
Kettlebell
3 exercises
Press burpee
or Dumbbell, Barbell
Weighted bulgarian split squat
or Plyo Box, Chair +3
Weighted pistol squat
Plyo Box
4 exercises
Plyo Box
4 exercises
Decline downward dog one-leg squat
or Chair, Bench
Single-leg box jump
Elevated pistol squat
No-touch step up
Dumbbell
2 exercises
Dumbbell
2 exercises
Weighted single leg ledge calf raise
or Step platform
Double dumbbell one-leg deadlift
Bench
1 exercise
Bench
1 exercise
One-leg deficit hip thrust
Barbell
1 exercise
Barbell
1 exercise
One-leg deadlift
Stall bars
1 exercise
Stall bars
1 exercise
Harop curl
or Low bar
Wobble balance board
1 exercise
Wobble balance board
1 exercise
Wobble board deep squat
Jumping rope
1 exercise
Jumping rope
1 exercise
Jump rope double-under
Slider
1 exercise
Slider
1 exercise
Sliding pistol squat
Weight belt
1 exercise
Weight belt
1 exercise
Weighted donkey calf raise
or Slant board
Step platform
1 exercise
Step platform
1 exercise
Single-leg ledge calf raise
Slant board
1 exercise
Slant board
1 exercise
Slanted pistol squat
Advanced
Level 4 of 611 exercises
Ground (standing)
7 exercises
Ground (standing)
7 exercises
Butterfly squat
Sissy squat
Advanced shrimp squat
Foot-hold dragon squat
Hand-assisted dragon squat
Jumping pistol squat
Dragon squat
Plyo Box
1 exercise
Plyo Box
1 exercise
Elevated dragon squat
Long resistance band
1 exercise
Long resistance band
1 exercise
Band-resisted pistol squat
Stall bars
1 exercise
Stall bars
1 exercise
Nordic curl
or Low bar
Wobble balance board
1 exercise
Wobble balance board
1 exercise
Wobble board pistol squat
Elite
Level 5 of 61 exercise
Step platform
1 exercise
Step platform
1 exercise
