120 exercises found
The Farmer's Walk is a functional strength exercise that engages the entire body. To perform it, stand upright with feet shoulder-width apart and grip a heavy object in each hand, such as dumbbells or kettlebells. Keep your back straight, chest up, and shoulders retracted. Walk forward in a steady and controlled manner, maintaining a tight core to prevent excessive swinging of the weights. Focus on short, brisk steps and a steady pace, aiming to cover a certain distance or set time duration.
Jumping Jacks are a full-body exercise that involves jumping to a position with the legs spread wide and the hands touching overhead, then returning to a position with the feet together and arms at the sides. This exercise is great for warming up as it increases heart rate and engages multiple muscle groups. To perform a Jumping Jack, start by standing upright with your feet together and arms at your sides. Jump up, spreading your legs shoulder-width apart while simultaneously raising your arms above your head. Quickly return to the starting position and repeat.
Unilateral Hip Thrusts focus on one leg at a time, targeting the gluteus maximus and strengthening the posterior chain. To perform this exercise, begin seated on the ground with your upper back resting against a bench or elevated surface. Place one foot flat on the ground and extend the other leg straight out. Drive through the heel of the grounded foot, lifting your hips towards the ceiling while maintaining a straight extended leg. Squeeze your glutes at the top of the movement, ensuring your hips are aligned and your core is engaged. Slowly return to the starting position. Repeat for the desired number of reps before switching legs.
Pseudo pushups are a variation of the traditional pushup that emphasizes the anterior deltoids and pectoral muscles. To perform this exercise, start in a standard pushup position with your hands placed slightly wider than shoulder-width apart. Shift your weight forward so that your shoulders are in front of your wrists. This forward lean increases the load on the shoulders and chest. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly touches the ground. Push back up to the starting position, maintaining the forward lean throughout the movement. This exercise requires significant shoulder strength and stability.
The Active Hang is an isometric exercise performed on a pull-up bar. Begin by gripping the bar with your hands shoulder-width apart. Engage your core and slightly retract your shoulder blades, keeping your arms straight. Your body should hang with tension, ensuring your scapulae are actively engaged and not relaxed. Maintain this position for the desired amount of time, keeping your legs together and slightly in front for balance. Focus on breathing evenly, and avoid swinging or excessive movement. This exercise helps to strengthen your back, shoulders, and arm muscles, serving as a foundation for more advanced pull exercises like pull-ups.
A combination of a pullup and an L-sit, targeting the back, arms, and core simultaneously.
Scapula pushups are a great exercise to improve shoulder stability and mobility. Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Keep your arms straight and allow your shoulder blades to move together as you lower your chest slightly, then push them apart as you return to the starting position. Focus on the movement of the scapulae, keeping the core engaged throughout the exercise. This exercise is excellent for warming up the shoulders and improving scapular control.
A pullup variation designed to strengthen the scapular muscles and improve upper back stability.
Wall balls are a dynamic full-body exercise that combines a squat with a medicine ball throw. To perform this exercise, stand facing a wall at arm's length with your feet shoulder-width apart. Hold a medicine ball at chest level with both hands. Begin by squatting down, keeping your chest up and your back straight. As you rise from the squat, use the momentum to throw the ball up against the wall, aiming for a target height (usually around 8-10 feet). Catch the ball as it comes back down and immediately transition into the next squat. This exercise requires coordination, timing, and power, engaging multiple muscle groups simultaneously.
A variation of the pullup where the chest is brought to the bar, engaging a greater range of back and arm muscles.
The Kettlebell Swing is a powerful exercise targeting multiple muscle groups, primarily focusing on the glutes and hamstrings while also engaging the core. Begin by standing with your feet shoulder-width apart, holding the kettlebell with both hands. Hinge at the hips and slightly bend your knees, swings the kettlebell backward between your legs. Drive through your heels, extend your hips, and swing the kettlebell forward to shoulder height using the momentum generated from the lower body. Keep your core engaged and arms relaxed throughout. Allow the kettlebell to swing back between your legs again, and repeat the motion fluidly.
The Press to Handstand is an advanced calisthenics exercise that requires strength, balance, and control. Begin in a standing position with your feet together. Bend forward at the hips, placing your hands shoulder-width apart on the ground. Engage your core and shift your weight onto your hands. With control, lift your legs off the ground, keeping them straight, and press them upwards into a handstand position. Maintain a tight core and straight body line as you hold the handstand. To return, lower your legs with control back to the starting position.
Tucked Front Lever Rows are an intermediate-level calisthenics exercise performed using a pull-up bar or rings. Begin by gripping the bar with an overhand grip, shoulder-width apart. Tuck your knees to your chest and engage your core to lift your body into a tucked position, maintaining your torso parallel to the ground. Pull through the shoulders and back to row your chest towards the bar, keeping the elbows close to the body. Slowly extend back to the start position, maintaining control throughout the movement. This exercise targets the back, shoulders, and arms, building towards a full front lever.
The Planche Lean is an exercise that helps build strength and balance, primarily targeting the shoulders, chest, and core. To perform this exercise, start in a push-up position with your hands placed shoulder-width apart. Lean your body forward, shifting your weight onto your hands while keeping your arms straight. Your shoulders should move past your wrists, and your body should form a straight line from head to heels. Hold this position, engaging your core and maintaining balance. The further you lean, the more challenging the exercise becomes. It's important to keep your elbows locked and avoid sagging your hips.
The unilateral shoulder press with dumbbells is a dynamic exercise that targets the shoulder muscles, particularly the deltoids. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing forward. Engage your core to maintain stability. Press the dumbbell overhead until your arm is fully extended, then slowly lower it back to the starting position. Keep your movements controlled and avoid using momentum. Repeat for the desired number of repetitions before switching to the other arm.
Ring pullups are a challenging variation of the traditional pullup, performed using gymnastic rings. This exercise not only targets the back and arms but also engages stabilizer muscles due to the instability of the rings. To perform a ring pullup, start by gripping the rings with a neutral grip, palms facing each other. Hang with your arms fully extended and your body straight. Pull yourself up by engaging your back and arm muscles, bringing your chest towards the rings. Keep your core tight to maintain stability. Lower yourself back to the starting position with control.
A pullup variation with an underhand grip, targeting the biceps and back muscles.
The Ring Muscle Up is a complex upper body exercise that combines a pull-up and a dip in one fluid motion. To perform this exercise, start by hanging from the rings with a false grip, where your wrists are above the rings. Initiate the movement by pulling yourself up explosively, keeping the rings close to your body. As you reach the top of the pull-up, transition by rotating your wrists and pushing your chest over the rings. Finish by pressing down into a dip position, fully extending your arms. Control the descent back to the starting position. This exercise requires significant upper body strength and coordination.
The Advanced Tuck Planche is a challenging exercise that targets the upper body and core. Begin by positioning yourself in a tuck planche position, with your hands on the ground and knees tucked into your chest. Your arms should be straight, and your body should be parallel to the ground. Engage your core and maintain a straight line from your shoulders to your wrists. Hold this position, focusing on balance and control. This exercise requires significant upper body strength and core stability.