Beginner
Level 1 of 696 exercises
Ground (standing)
21 exercises
Ground (standing)
21 exercises
Half squat
Quarter squat
Deep squat
Chair pose
Warrior 2
Warrior 1
Bow stance
Cat stance
Deep squat hold
Forward lunge
Knee circles
Wide squat
Horse stance
Long jump
Frog jump
Jumping half squat
Rowing
Beginner - Elite
One leg knee up
One leg halfway up
One-leg stance
Standing hip circles
Ground (hands or body)
28 exercises
Ground (hands or body)
28 exercises
Egg beater
Sitting piriformis leg raise
Sitting piriformis leg raise hold
Plank squat thrust
Assisted sitting leg extensions
Sit-up
Lying tuck raise
Lying advanced tuck raise
Assisted boat pose
Lying leg extension
Lying legs raise
Slow v-up
or Staff, Strap
Sitting leg extensions
Tuck reverse crunch
Tuck-up
Tuck boat pose
Advanced tuck boat pose
Butt walk
Lying alternating leg raise
Plank jack
One-leg sitting pike compression
Twisting sit-up
Lying cross toe touch
Alternating dead bug
Roll up
Supported crossed legs L-sit
Beginner Ashtanga Vinyasa
Mountain climber
or Parallettes
Kettlebell
5 exercises
Kettlebell
5 exercises
Bob and weave
or Dumbbell
Farmer's walk
or Dumbbell
One-arm farmer's walk
or Dumbbell
Half Turkish get up
or Dumbbell
Weighted sitting compression
or Medicine ball, Weight plate +2
Plyo Box
3 exercises
Plyo Box
3 exercises
Assisted incline lunge
or Chair, Bench
Incline lunge
or Chair, Bench
Assisted deep lunge
or Chair, Bench
Barbell
2 exercises
Barbell
2 exercises
Back squat
Beginner - Elite
Deadlift
Beginner - Elite
Long resistance band
4 exercises
Long resistance band
4 exercises
Banded leg press
Banded front squat
Banded deadlift
Banded reverse squat
Short resistance band
1 exercise
Short resistance band
1 exercise
Banded lateral step-out squat
Free Wall
5 exercises
Free Wall
5 exercises
Wall sit
Stability ball wall squat
or Stability ball
Wall lunge
Assisted bent-knee calf raise
Assisted standing hip circles
Flag pole
1 exercise
Flag pole
1 exercise
Assisted deep squat
or Vertical beam
Exercise Partner
4 exercises
Exercise Partner
4 exercises
Hip on feet squat
Partner assisted squat
Double squat
Leg throw-down
Slant board
1 exercise
Slant board
1 exercise
Cyclist squat
Rowing machine
1 exercise
Rowing machine
1 exercise
Erg Rowing
Beginner - Elite
Treadmill
3 exercises
Treadmill
3 exercises
Backward treadmill walking
Treadmill walking
Treadmill running
Beginner - Elite
Ladder machine
1 exercise
Ladder machine
1 exercise
Ladder climber
Beginner - Advanced
Indoor bike
1 exercise
Indoor bike
1 exercise
Indoor cycling
Beginner - Elite
Climber machine
1 exercise
Climber machine
1 exercise
Climbing machine
Beginner - Elite
Stairs
1 exercise
Stairs
1 exercise
Stair climbing
Beginner - Advanced
Elliptical
1 exercise
Elliptical
1 exercise
Elliptical
Bicycle
1 exercise
Bicycle
1 exercise
Cycling
Beginner - Elite
Trail
2 exercises
Trail
2 exercises
Walking
Beginner - Advanced
Running
Beginner - Elite
Sled push treadmill
1 exercise
Sled push treadmill
1 exercise
Treadmill sled push
Leg extension machine
2 exercises
Leg extension machine
2 exercises
Leg extension
Single-leg leg extension
45-degree leg press
3 exercises
45-degree leg press
3 exercises
Narrow-stance leg press
Leg press
Wide-stance leg press
Seated leg press machine
3 exercises
Seated leg press machine
3 exercises
Narrow-stance seated leg press
Seated leg press
Wide-stance seated leg press
Novice
Level 2 of 6189 exercises
Ground (standing)
46 exercises
Ground (standing)
46 exercises
Half sissy squat
Horse walk
Crouching stance
Prying squat
Squat fold
Close squat
Curtsy lunge
Half archer squat
Reverse lunge
Walking lunge
Deep lunge
Front-Staggered Squat
Lunge knee crunch
Side-Staggered Squat
Jumping lunge
Quarter pistol squat
Patrick step to reverse lunge
Long jump to backward jumps
Bunny hop
Duck walk
Revolved chair pose
Shiko
Flying knee lunge
Pigeon squat
Burpee without jump
or Ground (hands or body)
Half burpee
or Ground (hands or body)
Jumping wide squat
Kneeling lunge lifts
Elbow-support side angle
Wide squat good morning
Extended side angle pose
Assisted diagonal stretch
Front scale
Wide horse stance
Jumping deep squat
Tuck jump
Star jump
Bent-knee calf raise
Bent-knee single-leg calf raise
Plie squat with tip toes
Single leg burpee
or Ground (hands or body)
High knees
Matrix
Scissor jump
Tuck l-sit lift
One-leg hinge hop
Ground (hands or body)
38 exercises
Ground (hands or body)
38 exercises
Downward dog squat
Deck squat
Box burpee
or Plyo Box
Revolved side angle hand inside
Revolved side angle prayer hands
Sun salutation B simplified
Rocking pushup
Plank jack thrust
Seiza jump to squat
One-leg l-sit
or Dip station, Parallel bars +1
Burpee
Table top jumps
Roll burpee
Pushup burpee without jump
or Parallettes
Navy seal burpee
Pushup burpee
Boat pose
Sitting pike compression
Straddle-up
Straight-leg reverse crunch
Double crunch
Pike compression flutter kicks
Leg raise circle
V-up
Sitting straddle compression
Straight legs butt walk
Lying toe touches
Cross body crunch
Frog walk
Supported advanced fish pose
Crouching tiger
Crossed legs L-sit
Crossed legs L-sit
Weighted cocoon
or Dumbbell
Table top cross toe touch
Pike walk out
Ground jump through forward
Ground jump through backward
Rings
9 exercises
Rings
9 exercises
Assisted ring lunge
Advanced hanging knee raise
or Hangboard, Doorway or unstable pullup bar +2
Hanging leg raises
or Hangboard, Doorway or unstable pullup bar +2
Pike compression slide
or Slider, Suspension straps (TRX)
L-sit dead hang
or Hangboard, Doorway or unstable pullup bar +2
L-sit active hang
or Hangboard, Doorway or unstable pullup bar +2
Tuck hang
or Hangboard, Doorway or unstable pullup bar +2
Hanging knees to chest
or Hangboard, Doorway or unstable pullup bar +2
Hanging active splits
or Hangboard, Doorway or unstable pullup bar +2
Parallettes
2 exercises
Parallettes
2 exercises
Parallettes one-leg L-sit
Parallettes L-sit
Dip station
6 exercises
Dip station
6 exercises
Decline L-sit
or Parallel bars, Plyo Box +2
Support legs raises to l-sit
or Parallel bars
Support knees to chest
or Parallel bars
Forearm support one-knee raise
or Parallel bars
Forearm support knee raise
or Parallel bars
Forearm support one-leg raise
or Parallel bars
Kettlebell
11 exercises
Kettlebell
11 exercises
Single kettlebell front squat
Goblet cyclist squat
or Slant board
Double kettlebell front squat
Prying goblet squat
Weighted slanted quarter pistol squat
or Slant board, Dumbbell
Goblet squat
or Dumbbell
Weighted quarter pistol squat touchdown
or Step platform, Dumbbell
Goblet squat press
or Dumbbell
Kettlebell knee drive
Kettlebell deck squat
Kickstand deadlift
Plyo Box
14 exercises
Plyo Box
14 exercises
Decline downward dog squat
or Chair, Bench
One Leg Chair Squat
or Chair, Bench
Bulgarian split squat
or Chair, Bench
Step up
or Chair, Bench
Jumping bulgarian split squat
or Chair, Bench
Jumping step-up
or Chair, Bench
Box shuffle
or Chair, Bench
Box jump
Seated vertical jump
Depth jump
Band-resistance lying knee drive
or Short resistance band, Chair +1
Hip flexor crunch
or Chair, Bench +2
Horizontal supine plank leg lifts
or Chair, Bench
Chair l-sit
or Chair, Bench
Dumbbell
11 exercises
Dumbbell
11 exercises
Single dumbbell front squat
Weighted deep lunge
Weighted lunge
Overhead lunge
Dumbbell overhead squat
Lunge and press
Dumbbell clean
Dumbbell deck squat
Dumbbell deck squat
Dumbbell deadlift
Extended deck squat
Barbell
7 exercises
Barbell
7 exercises
Barbell front squat
Zercher squat
Overhead squat
Back squat press
Thruster
Clean
Zercher deadlift
Short resistance band
3 exercises
Short resistance band
3 exercises
Banded wall sit
or Free Wall
Banded squat
Banded knee drive
Free Wall
3 exercises
Free Wall
3 exercises
One-leg wall sit
Wall sit calf raise
Wall rocking pushup
Wobble balance board
1 exercise
Wobble balance board
1 exercise
Wobble board half squat
Stability ball
7 exercises
Stability ball
7 exercises
Stability ball pike compression
Stability ball alternating dead bug
Stability ball v-up
Stability ball plank tuck
Stability ball toe taps
Stability ball bicycles
Stability ball knee ab rollout
Cable machine
1 exercise
Cable machine
1 exercise
Cable lying reverse squat
Exercise Partner
10 exercises
Exercise Partner
10 exercises
Front plank squat
Double squat touchdown
Wheelbarrow squat
Partner squat overhead ball throw
or Medicine ball
Hip stand
Low foot-to-hand squat
Reverse low foot on hand squat
Wheelbarrow pushup with squat
High box
Wheelbarrow knee to elbow
Weight plate
3 exercises
Weight plate
3 exercises
Sled pull
or Sled
Sled push
or Sled
Lateral sled pull
or Sled
Yoga block
9 exercises
Yoga block
9 exercises
Block-support side angle
Elevated plank knee-to-tricep taps
Elevating active core compression
Elevated flying split leg extensions
Feet-support tuck l-sit lift
Blocks jump through forward
Blocks jump through backward
Blocks jump through and back
Block-assisted Lotus L-sit
Staff
1 exercise
Staff
1 exercise
Lying pass-through
or Strap
Step platform
2 exercises
Step platform
2 exercises
Stepper touchdown squat
Quarter pistol squat touchdown
Slant board
1 exercise
Slant board
1 exercise
Slanted quarter pistol squat
SkiErg
1 exercise
SkiErg
1 exercise
Ski erg
Assault bike
1 exercise
Assault bike
1 exercise
Assault bike
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 684 exercises
Ground (standing)
18 exercises
Ground (standing)
18 exercises
Half pistol squat
Foot-hold hand-assisted dragon squat
Single-leg lunge
Shrimp squat
Curtsy shrimp squat
Lunge triplet
Deep archer squat
Low side-to-side squat
Pistol squat
Archer squat floor slap
Pistol squat with leg raise
Basic Squats plus calves
Chair and Warriors
or Ground (hands or body), Parallettes
Diagonal stretch
One-leg hold
One-leg deadlift knee crunch
Standing pike stand push
Inchworm
Ground (hands or body)
20 exercises
Ground (hands or body)
20 exercises
Assisted sissy squat
Downward dog one-leg squat
Rolling pistol squat
Revolved side angle pose
Lunge tap and open
Sun salutation B
Tuck jump burpee
One leg out straddle-sit
or Parallettes
L-sit
or Dip station, Parallel bars +1
Jack burpee
Kip-up
Plow raise
Rolling compression
Deep push-up press burpee
or Parallettes, Dumbbell
Candle jump
Partial front split
Advanced fish pose
Ground jump through and back
Straddle l-sit
or Parallettes
Lotus L-sit
Rings
13 exercises
Rings
13 exercises
Ring Lunge
Assisted jumping pistol squat
Hanging leg raises toes-to-hands
or Hangboard, Doorway or unstable pullup bar +2
Inverted hang pike lifts
or Pullup bar, Monkey bars
Rings l-sit
Hanging L-scissors
or Hangboard, Doorway or unstable pullup bar +2
Knees rings rollout
or Ab wheel, Suspension straps (TRX)
Hanging knees to elbows
or Hangboard, Doorway or unstable pullup bar +2
Hanging tuck circle
or Hangboard, Doorway or unstable pullup bar +2
RTO half straddle-sit
Pike skin-the-cat
or Pullup bar, Monkey bars
Tuck pullup
or Hangboard, Doorway or unstable pullup bar +2
Pullup 360
or Pullup bar, Monkey bars
Parallettes
2 exercises
Parallettes
2 exercises
Sliding pike pull-through
Parallettes straddle L-sit
Dip station
2 exercises
Dip station
2 exercises
L-sit dip
or Parallel bars
Forearm support leg raise
or Parallel bars
Row bar
1 exercise
Row bar
1 exercise
Single bar L-sit
Kettlebell
6 exercises
Kettlebell
6 exercises
Weighted bulgarian split squat
or Plyo Box, Chair +3
Weighted pistol squat
One-arm clean, squat and press
or Dumbbell
Single kettlebell one-leg deadlift
Clean and press
or Dumbbell
Press burpee
or Dumbbell, Barbell
Plyo Box
5 exercises
Plyo Box
5 exercises
Decline downward dog one-leg squat
or Chair, Bench
Touchdown squat
or Chair, Bench
Elevated pistol squat
No-touch step up
Single-leg box jump
Dumbbell
2 exercises
Dumbbell
2 exercises
Single dumbbell one-leg deadlift
Double dumbbell one-leg deadlift
Barbell
2 exercises
Barbell
2 exercises
One-leg deadlift
Clean and push press
Flag pole
1 exercise
Flag pole
1 exercise
Assisted pistol squat
or Vertical beam
Wobble balance board
1 exercise
Wobble balance board
1 exercise
Wobble board deep squat
Exercise Partner
8 exercises
Exercise Partner
8 exercises
Double pistol squat
Low bird squat
Bird swivel squat
Shin on foot squat
Foot-to-shin squat
Low foot on hand pushup squat
Hand-to-hand L-sit tuck
L-sit on hand
Slider
1 exercise
Slider
1 exercise
Sliding pistol squat
Step platform
1 exercise
Step platform
1 exercise
Partial one-leg sissy squat
Slant board
1 exercise
Slant board
1 exercise
Slanted pistol squat
Advanced
Level 4 of 627 exercises
Ground (standing)
6 exercises
Ground (standing)
6 exercises
Sissy squat
Dragon squat
Advanced shrimp squat
Foot-hold dragon squat
Hand-assisted dragon squat
Jumping pistol squat
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Reverse nordic
Lotus V-sit
Rings
10 exercises
Rings
10 exercises
One-arm toes-to-bar
or Hangboard, Doorway or unstable pullup bar +2
Rings rollout
or Ab wheel, Suspension straps (TRX)
Incline rings rollout
Straddle rings rollout
or Ab wheel, Suspension straps (TRX)
Rings l-sit dip
Hanging legs circle
or Hangboard, Doorway or unstable pullup bar +2
L-sit pullup
or Hangboard, Doorway or unstable pullup bar +2
RTO straddle-sit
Rings v-sit
RTO l-sit
Parallettes
1 exercise
Parallettes
1 exercise
Pike pull-through
Kettlebell
1 exercise
Kettlebell
1 exercise
Weighted partial one-leg sissy squat
or Dumbbell
Plyo Box
2 exercises
Plyo Box
2 exercises
Elevated dragon squat
Elevated straddle press-to-handstand
or Chair, Bench
Long resistance band
1 exercise
Long resistance band
1 exercise
Band-resisted pistol squat
Free Wall
1 exercise
Free Wall
1 exercise
Wall straddle press-to-handstand
Wobble balance board
1 exercise
Wobble balance board
1 exercise
Wobble board pistol squat
Ab wheel
2 exercises
Ab wheel
2 exercises
Knees ab wheel rollout
Straddle ab wheel rollout
Elite
Level 5 of 68 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Primary series finishing sequence 1
or Ground (hands or body)
Inchworm Lalane pushup
Rings
1 exercise
Rings
1 exercise
Rings L-sit typewriter pullup
Pullup bar
1 exercise
Pullup bar
1 exercise
L-sit muscle-up
Barbell
2 exercises
Barbell
2 exercises
Ab rollout pushup
Barbell ab rollout
Ab wheel
1 exercise
Ab wheel
1 exercise
Ab wheel rollout
Step platform
1 exercise
Step platform
1 exercise
Deep sissy squat
Herculean
Level 6 of 61 exercise
Barbell
1 exercise
Barbell
1 exercise
