Lower Body
This exercise strengthens your quadriceps and glutes by having you bend your knees and drop your hips as if sitting back into an invisible chair.
Squat
This classic exercise uses your own body weight to strengthen your pectorals (chest muscles) and triceps (back of the arms) as you push your straight body up from the floor.
Push Up
This full-body calisthenic exercise elevates your heart rate while working your deltoids and calves as you jump your feet out and bring your hands together overhead.
This plyometric movement warms up your calves by requiring you to keep both feet tightly glued together as you take small, continuous bounds forward.
Bunny Hop
This is the fancy, anatomical name for your stomach muscles, which are the main target when performing curl-ups or a sit-up challenge.
Abdominals
This isometric exercise targets your quadriceps and requires you to lean your back flat against a wall, bend your knees at a 90-degree angle, and hold still.
Wall Sit
This exercise builds endurance in your deltoids (shoulder muscles) by having you hold your arms straight out like wings and spin them in continuous circles
Arm Circle
This fast-paced aerobic exercise targets your hip flexors and quadriceps by requiring you to run in place while driving your knees up toward your chest.
High Knees
This total-body coordination walk strengthens your shoulders and hamstrings by forcing you to travel forward on all fours with your hips pushed high in the air.
Bear Walk
This vocabulary word describes the group of four powerful muscles on the front of your thigh that are heavily engaged when doing squats, lunges, and frog jumps.
Quadriceps
This exercise works one leg at a time to strengthen your quadriceps, hamstrings, and glutes by having you step far forward and lower your back knee toward the floor
Lunge
This isometric exercise strengthens your upper body stability and your core by having you hold your body in a straight line supported only by your forearms and toes.
Plank
This continuous cardiovascular exercise keeps you moving on one spot, working your hamstrings and calves as you mimic a running stride without traveling forward.
Jogging in Place
This inverted movement builds endurance in your triceps and hamstrings by requiring you to walk backward or sideways while keeping your belly and hips lifted off the floor.
Crab Walk
This term describes a muscle contraction where the muscle stays the exact same length under tension without moving, which happens when you freeze during a wall sit or a plank.
Isometric
This exercise specifically strengthens the gastrocnemius (your calf muscle) on the back of your lower leg by having you lift your heels up until you are standing on your tippy-toes.
Calf Raise
This exercise challenges your deltoids and core balance by starting in a push-up position and requiring you to alternate lifting one hand to touch the front of your opposite shoulder.
Plank Tap
This high-intensity exercise tests your cardiovascular endurance while engaging your core and shoulders as you pull your knees toward your chest from a push-up position.
Mountain Climber
This rhythmic locomotor skill strengthens your calves and improves coordination by having one lead foot step forward and the back foot quickly chase it.
Gallop
This is the scientific name for your calf muscle on the back of your lower leg, which gets a major workout during calf raises and bunny hops
Gastrocnemius
This explosive exercise builds power in your entire lower body—including your quadriceps and calves—by having you drop into a deep bend and leap high into the air.
Frog Jump
This reverse tabletop movement builds strength in your triceps and glutes as you support your body on your hands and feet face-up and alternate kicking your legs.
Crab Walk
This intense, multi-step movement builds explosive power across your quadriceps, chest, and core by combining a squat, a plank, a push-up, and a jump all in one.
Burpee
This dynamic travel movement uses maximum power from your glutes and quads to launch your body forward from a deep, low squat to a landing position.
Frog Hop
This is the fast-paced, high-intensity type of training that gets your heart rate up quickly using your own body weight, named after the Greek words for beauty and strength, which describes jumping jacks and burpees.
Calisthenics