Quadricep's
In this exercise, stand with your feet shoulder-width apart, bend your knees, and lower your body as if sitting back in a chair.
What is a bodyweight squat?
In this exercise, lie on your back with your knees bent and feet flat on the floor, then raise your hips by pushing through your heels.
What is a glute bridge?
In this exercise, position yourself face down on the floor with hands slightly wider than shoulder-width apart, then push your body up off the ground.
What is a push-up?
In this exercise, stand upright with arms at your sides, then raise both arms straight out to the sides until they reach shoulder level.
What is a lateral raise?
Perform this squat variation by widening your stance, pointing your toes outward, and lowering your body into a squat position.
What is a sumo squat?
Demonstrate this exercise by standing with feet shoulder-width apart and bending forward from your hips while keeping your back straight until you feel a stretch in your hamstrings.
What is a standing hamstring stretch?
Perform this push-up variation by placing your hands wider than shoulder-width apart to emphasize the outer chest muscles.
What is a wide-grip push-up?
Demonstrate this exercise by standing or sitting and raising both arms straight in front of you until they reach shoulder height.
What is a front raise?
Demonstrate this exercise by standing with one foot forward and one foot back, then lowering your body until both knees are at 90-degree angles.
What is a stationary lunge?
Perform this exercise by standing on one leg, slightly bending the knee, and leaning forward while extending the other leg straight back.
What is a single-leg Romanian deadlift?
Demonstrate this push-up variation by placing your hands closer together than shoulder-width apart to target the inner chest muscles.
What is a close-grip push-up?
Perform this exercise by assuming a plank position and shifting weight between hands while tapping opposite shoulders.
What is a plank shoulder tap?
Display this plyometric exercise by squatting down and exploding upward into a jump before landing softly back into the squat position.
What is a squat jump?
Display this exercise by starting in a plank position and then lifting one leg straight up toward the ceiling while keeping your hips square.
What is a single-leg hip extension or donkey kick?
Display this exercise by positioning yourself with hands on an elevated surface, such as a bench or chair, and performing a push-up.
What is an incline push-up?
Display this exercise by starting in a plank position and then lifting one arm and the opposite leg off the ground simultaneously.
What is a plank with alternating arm and leg lift?
Perform this movement by starting in a plank position and jumping your feet forward toward your hands while maintaining a flat back.
What is a plank to squat thrust?
Demonstrate this exercise by sitting on the floor with knees bent and feet flat, then lifting your hips off the ground, straightening one leg, and raising it toward the ceiling.
What is a single-leg hamstring bridge or hamstring curl?
Perform this exercise by placing your feet on an elevated surface and hands on the ground to emphasize the lower part of the chest.
What is a decline push-up?
Demonstrate this exercise by placing your hands on the floor and kicking your legs up into a handstand position against a wall or freestanding.
What is a handstand or handstand push-up progression?