Strength · Chest · Bodyweight

Hands under shoulders, body in one line, chest lowers to a fist above the floor and presses back up.

Strength · Chest · Mat

Push-up from the knees with a straight line from knee to head, elbows at 45 degrees.

Strength · Chest · Fitness bench

Hands on a bench, chest lowers to the edge, press away without letting the hips sag.

Strength · Chest · Dumbbells

Lying on a bench, press two dumbbells from chest level to straight arms, wrists stacked over elbows.

Strength · Chest · Barbell

Bar touches mid-chest with tucked elbows, drive through the feet and press back to lockout.

Strength · Chest · Dumbbells

Bench at 30 degrees, press dumbbells up and slightly together to load the upper chest.

Strength · Chest · Cable machine

Slight elbow bend, arms sweep from wide to together in front of the sternum, slow return.

Strength · Chest · Machine

Seated with the handles at nipple height, press forward to almost-lockout and control the return.

Strength · Chest · Dumbbells

Lying on the floor, elbows touch down lightly then press straight up — shoulder friendly.

Strength · Chest · Dip bars

Torso leaned forward on parallel bars, lower until the shoulders sit just under the elbows, press up.

Strength · Chest · Bodyweight

Wide hands, lower toward one hand while the other arm stays straight, alternate sides.

Strength · Chest · Bodyweight

Feet wide, one hand behind the back, lower with a braced core and no torso rotation.

Strength · Back · Resistance band

Seated or standing, pull the band to the ribs, shoulder blades draw together, slow release.

Strength · Back · Cable machine

Wide grip, pull the bar to the collarbone with the chest tall, control the bar back up.

Strength · Back · Cable machine

Neutral spine, pull the handle to the belly, elbows stay close, squeeze then extend.

Strength · Back · Dumbbells

Knee and hand on the bench, row the dumbbell to the hip, no torso twist.

Strength · Back · Barbell

Hips hinged at 45 degrees, row the bar to the lower ribs, brace the core throughout.

Strength · Back · TRX

Body straight under the straps, pull the chest to the handles, shoulders down and back.

Strength · Back · Fitness bench

Face down on an incline bench, row two dumbbells with a full squeeze at the top.

Strength · Back · Pull-up bar

Full hang to chin over bar, ribs down, no swinging, three-count lowering.

Strength · Back · Pull-up bar

Underhand grip, pull the chest to the bar, elbows drive down and back.

Strength · Back · Barbell

Bar resets on the floor each rep, explosive row to the sternum with a flat back.

Strength · Back · Pull-up bar

Pull-up with a belt-loaded plate, strict tempo and a full dead-hang start.

Strength · Back · Pull-up bar

Explosive pull with a fast transition over the bar into a straight-arm support.

Strength · Shoulders · Dumbbells

Soft elbows, lift to shoulder height leading with the elbows, lower under control.

Strength · Shoulders · Resistance band

Arms straight at chest height, pull the band apart until it touches the sternum.

Strength · Shoulders · Dumbbells

Seated or standing, press from ear height to overhead with the ribs stacked over the pelvis.

Strength · Shoulders · Barbell

Bar from the front rack to overhead, head moves through at lockout, glutes tight.

Strength · Shoulders · Dumbbells

Start palms in, rotate out while pressing overhead, reverse the path on the way down.

Strength · Shoulders · Cable machine

Rope pulled to the forehead with external rotation, elbows high, pause at the end range.

Strength · Shoulders · Kettlebell

Short dip of the knees, drive the bell overhead and lock the arm beside the ear.

Strength · Shoulders · Wall

Kick to a wall handstand, lower the head to the floor and press back to lockout.

Strength · Shoulders · Barbell

Seated on the floor with straight legs, press overhead with no back support.

Strength · Arms · Dumbbells

Elbows pinned to the ribs, curl to shoulder height and lower on a three-count.

Strength · Arms · Dumbbells

Neutral grip curl, no swinging, squeeze at the top for the brachialis.

Strength · Arms · Cable machine

Elbows fixed at the sides, extend the rope down and spread at the bottom.

Strength · Arms · Fitness bench

Hands on the bench edge, lower the hips until the elbows are at 90 degrees, press up.

Strength · Arms · Barbell

Shoulder-width grip, curl without leaning back, full lockout at the bottom.

Strength · Arms · Barbell

Lying on a bench, lower the bar to the forehead with fixed elbows and extend.

Strength · Arms · Dumbbells

One dumbbell behind the head, elbows narrow, extend fully without flaring.

Strength · Arms · Dumbbells

Seated, elbow braced on the inner thigh, slow curl with a peak squeeze.

Strength · Arms · Barbell

Hands shoulder width, elbows tucked, bar to the lower chest and press.

Strength · Arms · Rings

Dip on unstable rings, turn the rings out at lockout, controlled descent.

Strength · Legs · Bodyweight

Feet shoulder width, sit down between the heels to parallel, chest tall.

Strength · Legs · Kettlebell

Bell at the chest, squat deep with the elbows inside the knees, drive up through mid-foot.

Strength · Legs · Machine

Feet shoulder width on the plate, lower until the knees reach 90 degrees, press without locking out.

Strength · Legs · Bodyweight

Staggered stance, back knee lowers straight down, front shin stays vertical.

Strength · Legs · Dumbbells

Long steps with dumbbells at the sides, back knee kisses the floor each rep.

Strength · Legs · Barbell

Bar on the upper back, brace, squat to parallel and drive the floor away.

Strength · Legs · Barbell

Front rack with high elbows, upright torso, squat below parallel.

Strength · Legs · Barbell

Soft knees, hinge back until you feel the hamstrings, bar stays close to the legs.

Strength · Legs · Machine

Seated, extend the knees to straight and lower slowly for a quad squeeze.

Strength · Legs · Machine

Face down, curl the heels toward the glutes and resist the return.

Strength · Legs · Fitness bench

Rear foot elevated on a bench, drop straight down, front heel stays glued.

Strength · Legs · Bodyweight

Single-leg squat to full depth with the other leg straight in front, controlled up.

Strength · Legs · Barbell

Bar behind the calves, squat and stand while keeping the torso upright.

Strength · Legs · Machine

Rise onto the toes to full height, pause one second, lower under the heel line.

Strength · Glutes · Mat

Feet close to the hips, drive through the heels and squeeze the glutes at the top.

Strength · Glutes · Resistance band

Band above the knees, half squat, step sideways with constant band tension.

Strength · Glutes · Barbell

Shoulders on a bench, bar over the hips, thrust to a flat torso and pause.

Strength · Glutes · Cable machine

Ankle strap, drive the leg back and up without arching the lower back.

Strength · Glutes · Box

Full foot on the box, drive through the heel, control the lowering.

Strength · Glutes · Fitness bench

One foot planted, other knee tucked, thrust to level hips without rotation.

Strength · Glutes · Kettlebell

Hip hinge and snap, bell floats to chest height, arms stay relaxed.

Strength · Glutes · Barbell

Wide stance, hands inside the knees, push the floor apart and lock out the hips.

Strength · Glutes · Mat

Ankles anchored, lower the torso slowly with straight hips, pull back up.

Strength · Core · Mat

Forearms under shoulders, ribs down and glutes tight, hold without sagging.

Strength · Core · Mat

Lower back pressed down, extend the opposite arm and leg slowly, then switch.

Strength · Core · Mat

Lift the shoulder blades off the mat, exhale at the top, no neck pulling.

Strength · Core · Mat

On all fours, extend the opposite arm and leg to a level line, pause and switch.

Strength · Core · Mat

Elbow under shoulder, hips stacked and lifted, hold with even breathing.

Strength · Core · Medicine ball

Seated V position, rotate the ball from hip to hip with the chest tall.

Strength · Core · Pull-up bar

Dead hang, curl the knees to the chest and lower without swinging.

Strength · Core · Cable machine

Rotate from high to low across the body, pivot the back foot, straight arms.

Strength · Core · Ab wheel

From the knees, roll out with a flat back and pull back with the abs.

Strength · Core · Pull-up bar

Straight legs raised to the bar height, slow controlled negative.

Strength · Core · Fitness bench

Shoulders anchored, body lowers as one rigid line and rises back up.

Strength · Core · Pull-up bar

Body horizontal under the bar with straight arms and locked hollow position.

Strength · Full body · Dumbbells

Heavy dumbbells at the sides, tall posture, walk with short steady steps.

Strength · Full body · Barbell

Hips and shoulders rise together, bar drags the shins, lock out tall.

Strength · Full body · Barbell

Front squat straight into an overhead press in one fluid movement.

Strength · Full body · Kettlebell

Clean the bell to the rack, then press overhead, switch sides each set.

Strength · Full body · Kettlebell

From lying to standing with the bell locked overhead, then reverse the sequence.

Strength · Full body · Sled

Low body angle, arms locked, drive the sled with powerful short strides.

Strength · Full body · Barbell

Explosive triple extension, fast elbows to catch the bar in the front rack.

Strength · Full body · Barbell

Bar from the floor to overhead in one pull with an aggressive turnover.

Strength · Full body · TRX

Squat down holding the straps, stand and row the handles to the ribs.

Cardio · General conditioning · Treadmill

Incline walk at a conversational pace, arms swinging, tall posture.

Cardio · General conditioning · Bike

Seated steady-state ride at a moderate resistance and 80-90 rpm.

Cardio · General conditioning · Elliptical

One minute hard, one minute easy, hands driving the handles.

Cardio · General conditioning · Bodyweight

High knees at a walking tempo with active arm swing — perfect warm-up.

Cardio · General conditioning · Bodyweight

Side steps with arm reaches, light bounce, low impact.

Cardio · General conditioning · Bodyweight

Feet in and out with overhead arms, soft knees on every landing.

Cardio · General conditioning · Rower

500 m intervals: legs, hips, arms on the drive and reverse on the recovery.

Cardio · General conditioning · Jump rope

Small bounces on the balls of the feet, wrists turn the rope, elbows in.

Cardio · General conditioning · Bodyweight

Plank position, drive the knees to the chest fast with stable shoulders.

Cardio · General conditioning · Bodyweight

Sprint in place with the knees to hip height and quick ground contact.

Cardio · General conditioning · Bodyweight

Lateral bounds side to side, land soft on one leg and stick the landing.

Cardio · General conditioning · Box

Continuous step up and over the box, alternating the lead leg.

Cardio · General conditioning · Battle rope

Athletic stance, alternating fast waves for 30 seconds, hips low.

Cardio · General conditioning · Kettlebell

Twenty swings on the minute, sharp hip snap and full breath at the top.

Cardio · General conditioning · Bodyweight

Light footwork with jab-cross combinations, hands back to the chin.

Cardio · General conditioning · Bodyweight

Chest to floor, jump the feet in and finish with a jump and clap overhead.

Cardio · General conditioning · Bike

Twenty-second all-out sprint pushing and pulling the handles hard.

Cardio · General conditioning · Box

Explosive two-foot jump onto the box, land soft, step back down.

Cardio · General conditioning · Sled

Short heavy sled sprints with a strong forward lean and driving arms.

Cardio · General conditioning · Ski erg

Powerful double-pole pulls, hinge the hips, drive the handles past the thighs.

Cardio · General conditioning · Dumbbells

Burpee onto two dumbbells, then swing them overhead in one continuous move.

Cardio · General conditioning · Dumbbells

Push-up, two renegade rows, clean and press overhead — one rep.

Cardio · General conditioning · Treadmill

Thirty-second maximal sprints with full recovery walks between efforts.

Cardio · General conditioning · Box

Burpee then jump over the box, turn and repeat without pausing.

Cardio · General conditioning · Jump rope

Rope passes twice per jump, fast wrists and a tight hollow body.

Strength · Core · Swiss ball

Feet on the ball in a plank, pike the hips high and roll back out slowly.

Cardio · General conditioning · Medicine ball

Ball overhead then slammed to the floor with the full body, catch and repeat.

Cardio · General conditioning · Medicine ball

Front squat then throw the ball to the wall target and catch into the next rep.

Cardio · General conditioning · Bodyweight

Knees hovering, opposite hand and foot move together, hips stay low.

Cardio · General conditioning · Stair machine

Steady climb with a full foot on each step and an upright torso.

Cardio · Boxing / kickboxing · Bodyweight

Feet staggered shoulder width, weight on the balls of the feet, chin down, hands high at cheek level, elbows tucked.

Cardio · Boxing / kickboxing · Bodyweight

Step-drag forward, back and laterally without crossing the feet, guard stays up the whole time.

Cardio · Boxing / kickboxing · Bodyweight

Lead hand snaps straight out, small pivot in the lead shoulder, hand returns fast to the chin.

Cardio · Boxing / kickboxing · Bodyweight

Rear hand drives straight from the chin, rear heel and hip rotate through the punch.

Cardio · Boxing / kickboxing · Bodyweight

Classic one-two combination, exhale on each punch, hands recover to the guard.

Cardio · Boxing / kickboxing · Bodyweight

Elbow at shoulder height, pivot the lead foot and turn the torso, short circular punch.

Cardio · Boxing / kickboxing · Bodyweight

Slight dip of the knees, punch rises from the hip through the centre line, no wind-up.

Cardio · Boxing / kickboxing · Bodyweight

Small torso rotation with a knee bend to slip a punch, eyes stay forward, guard stays up.

Cardio · Boxing / kickboxing · Bodyweight

Duck under an imaginary hook in a U-shape and come up on the other side ready to punch.

Cardio · Boxing / kickboxing · Bodyweight

Three-minute round of free-flowing punches, footwork and head movement at conversational pace.

Cardio · Boxing / kickboxing · Jump rope

Alternating foot skip in a boxer rhythm, relaxed shoulders, quick light contacts.

Cardio · Boxing / kickboxing · Bodyweight

Rolling the lead and rear shoulder to deflect punches while keeping the chin tucked.

Cardio · Boxing / kickboxing · Bodyweight

Lift the knee, extend the ball of the foot straight forward, retract fast to the stance.

Cardio · Boxing / kickboxing · Bodyweight

Chamber the knee then snap the foot forward, hips push through, hands stay high.

Cardio · Boxing / kickboxing · Bodyweight

Pivot the support foot, turn the hip over and strike with the shin, arm swings down for balance.

Cardio · Boxing / kickboxing · Bodyweight

Switch or step then whip the lead shin around at thigh height, recover to the stance.

Cardio · Boxing / kickboxing · Bodyweight

Short chopping kick to the outer thigh with a strong hip pivot and heavy shin.

Cardio · Boxing / kickboxing · Bodyweight

Pull the hands down and drive the knee straight up, hips forward at impact.

Cardio · Boxing / kickboxing · Bodyweight

Double collar tie on a partner or bag, alternating knee strikes with a tall posture.

Cardio · Boxing / kickboxing · Bodyweight

Lift the shin and turn the knee out to block a low kick, land back in the stance.

Cardio · Boxing / kickboxing · Punching bag

Three-minute round of one-twos on the bag with steady footwork and full exhales.

Cardio · Boxing / kickboxing · Punching bag

Round of lead and rear hooks with a full pivot, staying at hook range.

Cardio · Boxing / kickboxing · Punching bag

Close-range round of uppercuts, knees loaded, elbows in tight.

Cardio · Boxing / kickboxing · Punching bag

Level change into hooks to the body, then step out and reset the guard.

Cardio · Boxing / kickboxing · Speed bag

Continuous circular strikes with the fists at eye level, elbows up and relaxed.

Cardio · Boxing / kickboxing · Double-end bag

Jab and cross on the moving bag, slip the rebound, keeps timing and accuracy sharp.

Cardio · Boxing / kickboxing · Focus mitts

Partner drill: jab, cross, lead hook on the mitts with clean returns to the guard.

Cardio · Boxing / kickboxing · Focus mitts

One-two, slip the partner's return and answer with a cross.

Cardio · Boxing / kickboxing · Thai pads

Jab-cross into a rear roundhouse on the pads, ten reps per side.

Cardio · Boxing / kickboxing · Thai pads

Alternating knees to the pads in the clinch with a strong hip drive.

Cardio · Boxing / kickboxing · Dumbbells

Light dumbbells in each hand, controlled punches for shoulder endurance, no lockouts.

Cardio · Boxing / kickboxing · Bodyweight

Burpee then explode into a fast jab-cross-hook combination on standing up.

Cardio · Boxing / kickboxing · Bodyweight

Sprawl to the floor, drive back up into the stance and fire a two-punch combination.

Cardio · Boxing / kickboxing · Bodyweight

Forty seconds work, twenty rest through punches, kicks, knees and footwork drills.

Cardio · Boxing / kickboxing · Punching bag

Four-punch combination on the bag with a pivot after the last cross.

Cardio · Boxing / kickboxing · Focus mitts

Power combination starting from the rear hand, hips rotate on every punch.

Cardio · Boxing / kickboxing · Punching bag

Two quick jabs to measure range, then a full-power cross behind them.

Cardio · Boxing / kickboxing · Double-end bag

Slip, roll under and counter with a hook, continuous for the round.

Cardio · Boxing / kickboxing · Bodyweight

Punch, pivot ninety degrees off the lead foot and punch again from the new angle.

Cardio · Boxing / kickboxing · Bodyweight

Fast switch of the feet then an immediate lead roundhouse, land back in the stance.

Cardio · Boxing / kickboxing · Bodyweight

Look over the shoulder, spin and thrust the heel straight back into the target.

Cardio · Boxing / kickboxing · Punching bag

Pivot, spin tight and strike with the back of the fist, recover the guard instantly.

Cardio · Boxing / kickboxing · Thai pads

Fake a low kick then whip the shin high to the head level target.

Cardio · Boxing / kickboxing · Bodyweight

Skip switch of the feet and drive the knee up explosively, land soft.

Cardio · Boxing / kickboxing · Punching bag

Last thirty seconds of the round at maximum punch output, guard never drops.

Cardio · Boxing / kickboxing · Focus mitts

Combination ladder 1, 1-2, 1-2-3, up to six punches, then back down.

Cardio · Boxing / kickboxing · Thai pads

Low kick, jab-cross, high kick in one continuous sequence, both sides.

Cardio · Boxing / kickboxing · Boxing gloves

Controlled technical round with a partner, focus on distance, defence and counters.

Cardio · Boxing / kickboxing · Punching bag

Ten consecutive three-minute rounds with thirty seconds rest — fight conditioning.

Cardio · Boxing / kickboxing · Thai pads

Non-stop five-minute round rotating punches, kicks, knees and sprawls at fight pace.

Strength · Legs · Barbell

Bar in the front rack, elbows high, squat to depth with an upright chest.

Strength · Legs · Barbell

Soft knees, hips travel back, bar slides along the thighs to mid-shin.

Strength · Glutes · Barbell

Shoulders on a bench, bar over the hips, squeeze the glutes to full lockout.

Strength · Legs · Barbell

Bar on the back, hinge forward with a flat back until the hamstrings load.

Strength · Shoulders · Barbell

Short dip and drive, bar travels overhead to a locked-out finish.

Strength · Back · Barbell

Explosive hip extension pulling the bar to chest height with high elbows.

Strength · Full body · Barbell

Fast triple extension, bar caught in the front rack in a quarter squat.

Strength · Full body · Barbell

From the hip, pull the bar overhead in one motion and catch with locked arms.

Strength · Full body · Barbell

Front squat straight into an overhead press in one fluid rep.

Strength · Shoulders · Barbell

One end of the bar anchored, press up and forward at a 45 degree angle.

Strength · Chest · Barbell

Lying on the floor, press the bar up while the elbows lightly touch down.

Strength · Full body · Barbell

Bar locked overhead, squat to depth keeping the bar over the mid-foot.

Strength · Legs · Barbell

Bar on the back, long strides with the rear knee kissing the floor.

Strength · Back · Barbell

Standing on a plate for extra range, pull with a braced flat back.

Strength · Legs · Dumbbells

One dumbbell at the chest, sit between the heels and stand tall.

Strength · Legs · Dumbbells

Hinge with the dumbbells close to the legs, feel the hamstrings load.

Strength · Legs · Dumbbells

Drive through the top foot onto the box, lower with control.

Strength · Legs · Dumbbells

Rear foot on a bench, sink straight down over the front heel.

Strength · Back · Dumbbells

Plank on the dumbbells, row one side while the hips stay square.

Strength · Full body · Dumbbells

Squat with the dumbbells at the shoulders and press overhead as you stand.

Strength · Full body · Dumbbells

One dumbbell from the floor to overhead in one explosive pull.

Strength · Chest · Dumbbells

Lying across a bench, arc one dumbbell over the head and back to the chest.

Strength · Shoulders · Dumbbells

Hinged forward, lift the dumbbells wide with the thumbs pointing up.

Strength · Full body · Dumbbells

Heavy dumbbells at the sides, walk tall with the shoulders packed.

Strength · Arms · Dumbbells

Lying press position, bend at the elbows to the ears and extend.

Strength · Legs · Dumbbells

Step wide sideways, sit into that hip while the other leg stays straight.

Strength · Full body · Dumbbells

Burpee onto the dumbbells then swing them overhead in one motion.

Strength · Full body · Dumbbells

Burpee, two rows, clean and press with the dumbbells, all in one rep.

Strength · Full body · Kettlebell

Hips snap the bell to chest height, arms stay relaxed.

Strength · Legs · Kettlebell

Bell held at the chest, elbows inside the knees at the bottom.

Strength · Legs · Kettlebell

Bell between the feet, hinge and stand with a proud chest.

Strength · Back · Kettlebell

Hinged over, row the bell to the hip with no torso twist.

Strength · Shoulders · Kettlebell

Bell circles the head close to the ears, ribs stay down.

Strength · Full body · Kettlebell

Bell tames the arc into the rack position without banging the wrist.

Strength · Legs · Kettlebell

One or two bells in the rack, squat with an upright torso.

Strength · Shoulders · Kettlebell

Press from the rack to lockout, lats tight and glutes squeezed.

Strength · Full body · Kettlebell

From lying to standing with the bell locked overhead, step by step.

Strength · Full body · Kettlebell

One-arm swing punched overhead with a soft catch.

Strength · Core · Kettlebell

Bell overhead, hinge sideways reaching the free hand to the floor.

Strength · Core · Kettlebell

Bell passes between the legs in a figure eight without losing posture.

Strength · Core · Kettlebell

One heavy bell, walk tall resisting the sideways lean.

Strength · Full body · Kettlebell

Two bells cleaned then jerked overhead with a split or dip drive.

Strength · Shoulders · Kettlebell

Bell upside down, press slowly with a crushing grip.

Strength · Full body · Kettlebell

Ten swings straight into ten goblet squats without setting the bell down.

Strength · Back · Kettlebell

Wide stance, snap the hips and pull the bell to the chin with high elbows.

Strength · Glutes · Kettlebell

Free leg extends back as the bell lowers toward the floor.

Strength · Core · Kettlebell

Bell passes hand to hand around the waist, hips stay still.

Strength · Back · Kettlebell

Plank on two bells, row one side at a time with square hips.

Strength · Full body · Kettlebell

Bell locked overhead, long lunges with the arm vertical.

Strength · Shoulders · Kettlebell

Two bells alternate up and down in a continuous rhythm.

Strength · Full body · Kettlebell

Ladder from swings to high pulls, five reps of each without rest.

Strength · Back · Cable machine

Wide bar to the collarbone, chest proud, control the return.

Strength · Back · Cable machine

Arms long, sweep the bar to the thighs using the lats only.

Strength · Back · Cable machine

Half kneeling, row the handle to the ribs with the shoulder packed.

Strength · Shoulders · Cable machine

Rope to the forehead then rotate the fists up and back.

Strength · Shoulders · Cable machine

Rope pulled to the chest with the elbows leading high.

Strength · Shoulders · Cable machine

Low pulley behind the body, raise the arm to shoulder height.

Strength · Chest · Cable machine

Split stance, press both handles forward and squeeze at the finish.

Strength · Chest · Cable machine

Handles sweep from the hips to eye level for the upper chest.

Strength · Chest · Cable machine

Arms arc down and together in front of the hips.

Strength · Arms · Cable machine

Facing away, rope extends from behind the head to full lockout.

Strength · Arms · Cable machine

Neutral grip curl on a low pulley, elbows glued to the sides.

Strength · Arms · Cable machine

Straight bar curl with constant tension, no body swing.

Strength · Glutes · Cable machine

Rope between the legs, hinge and snap the hips forward.

Strength · Full body · Cable machine

Squat down then stand and row the handle in one flow.

Strength · Core · Cable machine

Rotate from high on one side to low on the other with straight arms.

Strength · Core · Cable machine

Rotate diagonally upward, pivoting the back foot.

Strength · Core · Cable machine

Press the handle straight out and resist the rotation pull.

Strength · Core · Cable machine

Arms extended, hold the cable still for time with a braced trunk.

Strength · Shoulders · Cable machine

Cross the cables and open the arms wide at chest height.

Strength · Glutes · Cable machine

Ankle strap, lift the leg sideways with a tall torso.

Strength · Core · Cable machine

Kneeling under the rope, curl the ribs toward the hips.

Strength · Chest · Cable machine

Press one handle while rotating the torso, hips leading.

Strength · Legs · Cable machine

Low pulley, hinge and stand tall against constant tension.

Strength · Legs · Machine

Feet shoulder width on the platform, press to almost lockout.

Strength · Legs · Machine

Shoulders under the pads, squat deep with the back flat on the pad.

Strength · Legs · Machine

Extend the knees fully and pause one second at the top.

Strength · Legs · Machine

Curl the heels under the seat and control the return.

Strength · Legs · Machine

Hips flat on the pad, curl the heels toward the glutes.

Strength · Glutes · Machine

Push the knees apart against the pads with a tall spine.

Strength · Legs · Machine

Squeeze the knees together slowly against the resistance.

Strength · Glutes · Machine

Loaded hip thrust in the machine with a full lockout squeeze.

Strength · Legs · Machine

Knees under the pad, press up onto the toes with a slow lower.

Strength · Legs · Machine

Full stretch at the bottom, high squeeze at the top.

Strength · Chest · Machine

Elbows soft on the pads, bring the arms together in front of the sternum.

Strength · Chest · Machine

Handles at upper-chest height, press up and slightly in.

Strength · Shoulders · Machine

Press the handles overhead with the lower back on the pad.

Strength · Shoulders · Machine

Elbows drive the pads out to shoulder height.

Strength · Shoulders · Machine

Reverse pec-deck, open the arms wide and squeeze the rear delts.

Strength · Back · Machine

Chest on the pad, row the handles to the ribs.

Strength · Back · Machine

Knees on the pad, full range pull-up with assistance.

Strength · Back · Machine

Arms sweep from overhead to the hips loading the lats.

Strength · Arms · Machine

Elbows fixed, extend the arms and pause at lockout.

Strength · Arms · Machine

Arms on the pad, curl to a full contraction without lifting the elbows.

Strength · Core · Machine

Curl the chest toward the hips against the pad resistance.

Strength · Core · Machine

Rotate the trunk under control, hips locked in place.

Strength · Back · Machine

Extend the spine to neutral, no hyperextension at the top.

Strength · Legs · Machine

Bar on a fixed path, squat to depth with the feet slightly forward.

Strength · Chest · Machine

Fixed bar path press for the upper chest with a controlled tempo.

Strength · Legs · Machine

Load on the hips, squat deep with no spinal loading.

Strength · Legs · Fitness bench

Step up onto the bench and stand fully before lowering.

Strength · Legs · Fitness bench

Rear foot on the bench, drop the back knee straight down.

Strength · Glutes · Fitness bench

Shoulders on the bench, drive the hips to a straight line.

Strength · Glutes · Fitness bench

One foot down, thrust the hips up with level pelvis.

Strength · Chest · Fitness bench

Feet on the bench, chest lowers to the floor between the hands.

Strength · Chest · Fitness bench

Hands on the bench, three seconds down, one second up.

Strength · Arms · Fitness bench

Hands on the edge, elbows bend to ninety and press up.

Strength · Shoulders · Fitness bench

Back supported, press the dumbbells overhead.

Strength · Shoulders · Fitness bench

Face down on an incline, lift the arms wide.

Strength · Back · Fitness bench

Knee and hand on the bench, row to the hip.

Strength · Arms · Fitness bench

Lying on the bench, lower to the forehead and extend.

Strength · Core · Fitness bench

Seated on the bench, rotate side to side with the feet lifted.

Strength · Core · Fitness bench

Sit on the edge, draw the knees to the chest and extend.

Strength · Core · Fitness bench

Lying on the bench, curl the hips off the pad.

Strength · Legs · Fitness bench

Sit lightly to the bench and stand without rocking.

Strength · Glutes · Fitness bench

Feet on the bench, bridge the hips to full extension.

Strength · Shoulders · Fitness bench

Feet on the bench, hips high, press the head to the floor.

Strength · Legs · Fitness bench

Lower on one leg, tap the bench, stand back up.

Strength · Core · Fitness bench

Hands on the bench, tap each shoulder without hip sway.

Cardio · General conditioning · Fitness bench

Hands on the bench, drive the knees in fast for thirty seconds.

Strength · Arms · Fitness bench

Lying back on an incline, curl with the arms behind the body.

Strength · Legs · Fitness bench

Feet anchored under the bench, lower the torso slowly.

Cardio · General conditioning · Fitness bench

Step over the bench side to side at a steady pace.

Strength · Core · Fitness bench

Lying on the bench, hold a dumbbell overhead with braced ribs.

Strength · Glutes · Mat

Feet flat, lift the hips and squeeze the glutes at the top.

Strength · Glutes · Mat

One leg extended, bridge without dropping the hip.

Strength · Core · Mat

Opposite arm and leg extend while the lower back stays flat.

Strength · Core · Mat

Reach opposite arm and leg long, hips stay level.

Strength · Core · Mat

Forearms down, one straight line from head to heels.

Strength · Core · Mat

Stack the feet and lift the hips high, ribs down.

Strength · Core · Mat

Low back pressed down, arms and legs hover off the mat.

Strength · Back · Mat

Face down, lift the chest and thighs and hold.

Strength · Core · Mat

Opposite elbow to knee with a slow deliberate rotation.

Strength · Core · Mat

Curl the hips off the mat, legs stacked over the pelvis.

Strength · Core · Mat

Straight legs lower slowly without arching the back.

Strength · Core · Mat

Small alternating kicks with the low back pinned down.

Strength · Glutes · Mat

Side lying, knees open like a clam with the pelvis still.

Strength · Glutes · Mat

On all fours, lift the knee out to the side.

Strength · Glutes · Mat

Drive the heel to the ceiling with a squeezed glute.

Strength · Core · Mat

Alternate spinal flexion and extension with the breath.

Strength · Back · Mat

Face down, lift the arms in Y then T then W shapes.

Strength · Legs · Mat

Half kneeling, drive the hips forward and hold.

Strength · Core · Mat

Three seconds up, three seconds down, ribs to hips.

Strength · Core · Mat

Arms and legs meet over the hips in one controlled fold.

Cardio · General conditioning · Mat

Push the hips up and back, then return to plank, repeat fast.

Cardio · General conditioning · Mat

From bear position, thread one leg through and rotate open.

Strength · Back · Pull-up bar

Full hang with the shoulders active, build grip and decompress.

Strength · Back · Pull-up bar

From a hang, pull the shoulder blades down without bending the elbows.

Strength · Back · Pull-up bar

Jump to the top and lower for five slow seconds.

Strength · Back · Pull-up bar

Foot in a band, full range pull-up with light help.

Strength · Back · Pull-up bar

Hands outside the shoulders, pull the chest toward the bar.

Strength · Back · Pull-up bar

Palms facing, elbows drive down and back to the ribs.

Strength · Back · Pull-up bar

Hands stacked along the bar, pull the head alternately each side.

Strength · Core · Pull-up bar

Legs held at ninety degrees throughout every rep.

Strength · Back · Pull-up bar

Pull toward one hand while the other arm stays straight.

Strength · Back · Pull-up bar

At the top, slide side to side before lowering.

Cardio · General conditioning · Pull-up bar

Rhythmic hip drive to cycle high volume reps.

Strength · Back · Pull-up bar

Pull high enough to touch the chest on the bar.

Strength · Core · Pull-up bar

Legs rise to bar height with a posterior pelvic tilt.

Cardio · General conditioning · Pull-up bar

Hollow-arch swing and snap the toes to the bar.

Strength · Core · Pull-up bar

Legs vertical, sweep side to side under control.

Strength · Core · Pull-up bar

Legs circle in a wide arc while hanging.

Strength · Back · Pull-up bar

Small shrugs while hanging to build scapular control.

Strength · Back · Pull-up bar

One palm forward, one back, swap each set.

Strength · Arms · Pull-up bar

Grip two towels over the bar for extra forearm demand.

Strength · Back · Pull-up bar

Pull hard enough to clear the bar past the sternum.

Strength · Arms · Pull-up bar

Hold a single-arm hang with a packed shoulder.

Strength · Full body · Pull-up bar

Lower slowly from the support back into a hang.

Strength · Legs · Resistance band

Band under the feet at the shoulders, squat against the tension.

Strength · Legs · Resistance band

Stand on the band and hinge, standing tall at the top.

Strength · Glutes · Resistance band

Loop above the knees, press out while bridging.

Strength · Glutes · Resistance band

Diagonal steps forward against the band tension.

Strength · Chest · Resistance band

Band behind the back, press both handles forward.

Strength · Chest · Resistance band

Arms sweep together in front with a soft elbow.

Strength · Shoulders · Resistance band

Stand on the band and press the handles overhead.

Strength · Shoulders · Resistance band

Raise the arms to shoulder height against the band.

Strength · Shoulders · Resistance band

Lift straight arms to eye level and lower slowly.

Strength · Arms · Resistance band

Stand on the band and curl with the elbows pinned.

Strength · Arms · Resistance band

Anchor high, extend the arms fully down.

Strength · Arms · Resistance band

Band behind the back, straighten the arms overhead.

Strength · Back · Resistance band

Anchor at chest height and row to the ribs.

Strength · Back · Resistance band

Hinge and row both handles to the belly.

Strength · Back · Resistance band

Anchor high, pull the band to the collarbone kneeling.

Strength · Shoulders · Resistance band

Pull to the forehead with high elbows.

Strength · Core · Resistance band

Anchor at the side, press out and resist rotation.

Strength · Core · Resistance band

Rotate diagonally from low to high with straight arms.

Strength · Legs · Resistance band

Band over the neck, hinge forward with a flat back.

Strength · Glutes · Resistance band

Band over the hips, thrust to a full lockout.

Strength · Shoulders · Resistance band

Pull the band apart above the head and lower.

Strength · Glutes · Resistance band

Loop at the ankles, lift one leg out to the side.

Strength · Legs · Resistance band

Anchor low, curl the heel toward the glute.

Cardio · General conditioning · Resistance band

Partner or anchor resistance, drive forward in a sprint stance.

Cardio · General conditioning · Resistance band

Band behind the back, punch out fast for thirty seconds.

Cardio · General conditioning · Resistance band

Burpee then press the band overhead each rep.

Strength · Legs · TRX

Straps for balance, sit back to depth and stand tall.

Strength · Back · TRX

Body straight, pull the chest to the handles.

Strength · Back · TRX

One handle, resist the rotation as you pull.

Strength · Chest · TRX

Facing away, lower the chest between the handles and press.

Strength · Chest · TRX

Arms open wide with straight elbows then squeeze together.

Strength · Arms · TRX

Lean back, curl the handles toward the forehead.

Strength · Arms · TRX

Facing away, extend the arms from behind the head.

Strength · Shoulders · TRX

Arms sweep overhead into a Y shape.

Strength · Shoulders · TRX

Open the arms wide at shoulder height, squeeze the back.

Strength · Legs · TRX

One leg out front, lower to full depth with strap support.

Strength · Legs · TRX

Rear foot in the strap, drop the back knee down.

Cardio · General conditioning · TRX

Lunge back then drive the knee up fast.

Strength · Legs · TRX

Heels in the straps, bridge the hips and curl in.

Strength · Glutes · TRX

Heels in the straps, lift the hips to a straight line.

Strength · Core · TRX

Feet in the straps, hold a rigid plank.

Strength · Core · TRX

Feet suspended, lift the hips to an inverted V.

Strength · Core · TRX

Draw the knees to the chest and extend slowly.

Cardio · General conditioning · TRX

Fast alternating knee drives with the feet suspended.

Strength · Core · TRX

Knees drive to one side, alternate each rep.

Strength · Full body · TRX

Push-up then a knee tuck in one rep.

Cardio · General conditioning · TRX

Lean forward on the straps and drive the knees.

Strength · Core · TRX

Feet in the straps, hold a stacked side plank.

Strength · Back · TRX

One handle, rotate open and pull back explosively.

Strength · Back · TRX

Hold the top of the row for time with a squeezed back.

Strength · Full body · TRX

Arms locked overhead on the straps while squatting.

Cardio · General conditioning · TRX

Light strap support, jump and land softly.

Strength · Glutes · TRX

One handle for balance, hinge on one leg.

Strength · Core · TRX

Arms extend overhead from a standing lean, core braced.

Strength · Back · Rings

Body straight under the rings, pull the chest to the hands.

Strength · Chest · Rings

Rings just off the floor, press with the arms rotating out.

Strength · Full body · Rings

Hold a straight-arm support with the rings turned out.

Strength · Back · Rings

Full range pull-up with the rings free to rotate.

Strength · Back · Rings

Palms rotate in at the top for a strong biceps squeeze.

Strength · Core · Rings

Legs straight at ninety degrees in a ring support.

Strength · Core · Rings

Hips level, knees tucked, body horizontal under the rings.

Strength · Core · Rings

Straight body horizontal hold under the rings.

Strength · Back · Rings

Face down horizontal hold with straight arms.

Strength · Full body · Rings

Pull, transition and press to a straight-arm support.

Strength · Back · Rings

Pull to one ring while the other arm stays long.

Strength · Shoulders · Rings

Pull the rings apart toward the eyes at a shallow angle.

Strength · Arms · Rings

Lean back and curl the rings toward the head.

Strength · Arms · Rings

Facing away, extend the arms overhead from a lean.

Strength · Chest · Rings

Straight arms open wide and squeeze back together.

Strength · Core · Rings

Forearms in the rings, hold rigid against the wobble.

Strength · Core · Rings

Feet in the rings, hips lift to an inverted V.

Strength · Core · Rings

Feet suspended, draw the knees to the chest.

Strength · Full body · Rings

From a hang, roll the legs through and back under control.

Strength · Core · Rings

Hips over the shoulders, hold inverted with a tight core.

Strength · Legs · Rings

Rear foot in a ring, drop straight down.

Strength · Legs · Rings

Heels in the rings, bridge and curl in.

Strength · Chest · Rings

Lower slowly for five seconds from the support.

Strength · Shoulders · Rings

Support hold with the palms rotated fully forward.

Strength · Legs · Rings

Rings for balance, lower into a one-leg squat.

Strength · Chest · Rings

Push-up then a small fly at the top of each rep.

Strength · Full body · Rings

Practise the muscle-up transition with the feet on the floor.

Strength · Back · Rings

Hold the top of the row for twenty seconds.

Strength · Full body · Dip bars

Straight arms, shoulders down, hold the support position.

Strength · Chest · Dip bars

Lower until the shoulders are just below the elbows.

Strength · Arms · Dip bars

Torso upright, elbows tuck back to load the triceps.

Strength · Chest · Dip bars

Lower for five seconds and step back up.

Strength · Chest · Dip bars

Band under the knees for full range with help.

Strength · Chest · Dip bars

On a single bar, lean forward and press back to lockout.

Strength · Core · Dip bars

Dip with the legs held straight out front.

Strength · Chest · Dip bars

Behind-the-back straight bar dip with a deep shoulder stretch.

Strength · Core · Dip bars

In the support, draw the knees to the chest.

Strength · Core · Dip bars

Legs rise to hip height with straight knees.

Strength · Core · Dip bars

Knees drive to one side, alternate every rep.

Strength · Core · Dip bars

Legs circle slowly in the support position.

Strength · Core · Dip bars

Hold the knees to the chest for time.

Strength · Core · Dip bars

Straight legs parallel to the floor for time.

Strength · Shoulders · Dip bars

Small up and down shrugs in the support hold.

Cardio · General conditioning · Dip bars

Swing the legs forward and back with control.

Strength · Chest · Dip bars

Feet on the floor, hands on the low bars for a deeper press.

Strength · Back · Dip bars

Under the bar, pull the chest up with a straight body.

Strength · Arms · Dip bars

One-arm support hold building shoulder stability.

Strength · Chest · Dip bars

Add a plate on a belt and keep strict tempo.

Strength · Chest · Dip bars

Press hard enough for the hands to leave the bars.

Strength · Chest · Dip bars

Pause three seconds in the bottom stretch of every rep.

Strength · Core · Dip bars

Hips pike high with straight legs in the support.