Full Body
Engage multiple muscle groups simultaneously with compound movements. Exercises like burpees, deadlifts, and kettlebell swings provide a full-body workout, enhancing overall strength and cardiovascular fitness. Full-body workouts are efficient and effective for improving overall fitness levels.
TRX Inverted Row
Pull your body towards the TRX anchor point, working the upper back, lats, and biceps while also engaging the core.
One Arm Passing Kettebell Swing
Swing a kettlebell with one arm, passing it to the other hand. This full-body move emphasizes the back, shoulders, and core.
TRX Lunging Chest Press
This exercise combines a lunge with a chest press using TRX suspension straps. It targets the chest, shoulders, and triceps while also engaging the legs and core for stability.
TRX Lunging Overhead Tricep Extension
This move involves performing an overhead tricep extension with a lunge, using TRX straps. It strengthens the triceps, shoulders, and legs while requiring core stabilization.
Lunge and One Arm Push Down
This exercise combines a lunge with a one-arm push-down, engaging the shoulders, triceps, and legs. It also challenges balance and coordination, providing a full-body workout.
Plank Up-Downs with Push Up
Start in a plank position and transition to a push-up. This compound movement targets the chest, shoulders, triceps, and core.
Push Up to Plank on a BOSU
Challenge your upper body and core by alternating between push-ups and planks on an unstable Bosu ball.
Reverse Stepping Lunge with One Arm Row
Combine lower body and back strength by performing a reverse lunge while simultaneously rowing with one arm.
Side Lunge to Power Step Up
Enhance lower body strength and explosiveness by performing a side lunge followed by a powerful step up.
TRX Single Deadlift with Reverse Flye Combo
Work your hamstrings and upper back by combining a single-leg deadlift with a reverse flye using TRX straps.
Push Up Plank
Build core and upper body strength by holding a plank position and performing push-ups.
Box Jump
Increase power and agility by jumping onto a box with both feet, ensuring a soft landing.
Burpees
A full-body exercise that combines a squat, push-up, and jump to improve strength and cardiovascular fitness.
Stationary Lunge and One Arm Row
Strengthen your legs and back simultaneously with the stationary lunge and one arm row. This exercise involves holding a lunge position while performing a rowing motion with one arm, targeting the glutes, quadriceps, and upper back.
Mountain Climbers
A dynamic, full-body exercise that targets the core, shoulders, and legs while boosting cardiovascular endurance. Perform in a plank position, bringing knees toward the chest in a running motion.
Waiter
A full-body exercise focusing on the biceps and core, mimicking real-life movements. It involves pushing dumbbells out with palms up and pulling back with palms facing inward, enhancing shoulder and arm strength.
BOSU Straddle Jump Squat
A HIIT exercise using a BOSU ball to improve leg strength, coordination, and balance. Jump onto and off the BOSU, landing in a squat to engage the thighs, calves, and glutes.
Spider Plank
A plank variation that works the core and obliques by bringing each knee towards the elbow in a circular motion. This exercise strengthens the abdominal muscles and improves shoulder stability.
Squat to Lunge Combo
A dynamic, full-body exercise that targets the core, shoulders, and legs while boosting cardiovascular endurance. Perform in a plank position, bringing knees toward the chest in a running motion.
Side Lunge to Side Raise
Engages the legs, glutes, and shoulders by combining a side lunge with a lateral arm raise. This full-body exercise improves balance and strength.
Rebounder Throw + Lunge and Ball Slam
This dynamic exercise combines the power of a ball slam with the agility required for a quick rebound, working your entire body, especially the legs, core, and shoulders. Perfect for boosting coordination and explosive strength.
Stationary Lunge to Side Raise
This exercise strengthens both your legs and shoulders by combining a stationary lunge with a lateral arm raise, improving balance and coordination.
Stationary Squat to Front Raise
Combining a stationary lunge with a front raise, this exercise targets your legs, shoulders, and core, promoting stability and full-body strength.
Reverse Stepping Lunge to Front Kick
This dynamic move engages your legs and core, transitioning from a reverse lunge into a powerful front kick, perfect for building strength and flexibility.
Side Lunge to Overhead Press
This full-body exercise combines a side lunge with an overhead press, targeting your legs, core, and shoulders for a comprehensive workout.
Stationary Lunge and One-Arm Press Down
A combination move that engages your legs and triceps by pairing a stationary lunge with a one-arm press down, enhancing coordination and strength.
Alternating Front Kick
A core-focused exercise where you kick a target (like a bag) while maintaining balance on the standing leg. It engages your core, legs, and hip flexors, improving stability and coordination.
Curtsey Stepping Lunge + Bicep Curl
This compound movement combines a curtsy lunge with a bicep curl, targeting the glutes, quads, and biceps. It enhances lower body strength and stability while also working the arms for a full-body workout.