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Knee raises, also known as knee-ups or knee tucks, are a core exercise that targets the abs and hip flexors. To perform knee raises, start by hanging from a pull-up bar or other stable object with your arms extended and your legs hanging straight down. Lift your knees up towards your chest by bending your …
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Wall walks are a full-body exercise that targets the shoulders, chest, arms, and core. To perform a wall walk, start in a plank position with your feet against a wall and your hands shoulder-width apart. Walk your feet up the wall while walking your hands back towards the wall until your body is in an …
Dumbbell goblet squats are a lower-body exercise that targets the quads, hamstrings, and glutes, as well as the core. To perform a dumbbell goblet squat, hold a dumbbell vertically by one end with both hands, with your feet shoulder-width apart. Keeping your back straight and chest up, lower your body down into a squat position …
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Dumbbell step-ups are a unilateral exercise that targets the legs, particularly the quads, hamstrings, and glutes. To perform dumbbell step-ups, start by standing in front of a box or bench with a dumbbell in each hand, held at your sides. Step up onto the box with one foot and push up through the heel to …
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Dumbbell lunges are a unilateral exercise that targets the legs, particularly the glutes, quads, and hamstrings. To perform dumbbell lunges, start by standing with your feet shoulder-width apart and a dumbbell in each hand, held at your sides. Take a step forward with one foot and lower your body down until both knees are bent …
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The clapping push-up is a plyometric exercise that involves explosively pushing the body up from the ground with enough force to allow the hands to clap before landing back in the starting position. The exercise primarily targets the chest, shoulders, and triceps, but also engages the core and lower body.To perform the clapping push-up, start …
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The tuck jump is a plyometric exercise that targets the legs, particularly the quads, glutes, and calves. To perform a tuck jump, start by standing with your feet shoulder-width apart. Then, explosively jump up while bringing your knees up towards your chest and tucking them in towards your body. Land back on the ground and …
Jumping lunges are a plyometric exercise that targets the legs, particularly the glutes, quads, and hamstrings. To perform jumping lunges, start by standing with your feet shoulder-width apart and step one foot forward into a lunge position. Then, explosively jump up and switch the position of your feet in mid-air, landing with the opposite foot …
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The power push-up is a variation of the traditional push-up that involves explosively pushing the body up from the ground with enough force to lift the hands off the ground. The exercise primarily targets the chest, shoulders, and triceps, but also engages the core and lower body.To perform the power push-up, start in a plank …
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The hand release push-up is a variation of the traditional push-up that requires the hands to be lifted off the ground at the bottom of the movement. The exercise primarily targets the chest, shoulders, and triceps, but also engages the core and lower body.To perform the hand release push-up, start in a plank position with …
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The dumbbell swing is a full-body exercise that involves swinging a dumbbell between the legs and up to shoulder level using a hip hinge motion. The exercise primarily targets the hips, glutes, and hamstrings, but also engages the shoulders, back, and core.To perform the dumbbell swing, start by standing with your feet shoulder-width apart and …
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The dumbbell snatch is a full-body exercise that involves lifting a dumbbell from the ground to an overhead position in one smooth movement. The exercise primarily targets the shoulders, back, and legs, but also engages the core and arms.To perform the dumbbell snatch, start by standing with your feet shoulder-width apart and the dumbbell on …
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The dumbbell thruster is a full-body exercise that combines a front squat with an overhead press using dumbbells. The exercise primarily targets the legs, shoulders, and core, but also engages the arms and glutes.To perform the dumbbell thruster, start by holding a pair of dumbbells at shoulder level with your feet shoulder-width apart. Lower your …
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The dumbbell clean and jerk is a full-body exercise that involves lifting a dumbbell from the ground to an overhead position using two separate movements: the clean and the jerk. The exercise primarily targets the shoulders, back, legs, and core, but also engages the arms and glutes.To perform the dumbbell clean and jerk, start by …
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The single arm dumbbell snatch is a full-body exercise that involves lifting a dumbbell from the floor to an overhead position in one smooth movement. The exercise primarily targets the shoulders, back, and legs, but also engages the core and arms.To perform the single arm dumbbell snatch, start by standing with your feet shoulder-width apart …
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The pistol squat on box is a variation of the pistol squat, which is a single-leg squat that requires significant strength, balance, and mobility. The pistol squat on box involves standing on one leg with the other leg extended in front of the body, then lowering the body down into a squat position while touching …
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The rope climb with leg wrap is a variation of the traditional rope climb that involves using the legs to assist in pulling oneself up the rope. To perform the rope climb with leg wrap, start by gripping the rope with both hands and using the legs to wrap around the rope. Then, use the …
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The legless rope climb is an advanced version of the traditional rope climb, which involves pulling oneself up a vertical rope using only the arms and without the use of the legs. The legless rope climb is a full-body exercise that primarily targets the upper body, particularly the arms, shoulders, and back.In CrossFit, the legless …
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The plate drag is a full-body exercise that involves dragging a weight plate across the floor using a rope or strap attached to the plate. The plate drag primarily targets the upper body, particularly the arms, back, and shoulders, but also engages the core, legs, and glutes.In CrossFit, the plate drag is often used as …
The plate push is a full-body exercise that involves pushing a weight plate across the floor using the hands and arms. The plate push primarily targets the upper body, particularly the shoulders, chest, and triceps, but also engages the core, legs, and glutes.In CrossFit, the plate push is often used as a conditioning exercise or …
The pegboard climb is an advanced exercise that involves climbing up a vertical board with holes, using pegs to grip and ascend the board. The pegboard climb requires a combination of upper body strength, grip strength, and coordination. The exercise primarily targets the arms, shoulders, and back, but also engages the core and legs.In CrossFit, …
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