Air squats, Stand with your feet shoulder-width apart. Lower your hips down like you’re sitting on a chair. Keep your heels on the ground, push your knees out, and keep your back straight. Then stand up and repeat., Push-ups, Place your hands under your shoulders. Keep your body in a straight line. Lower your chest to the floor, don’t drop your hips, and push back up., Sit-ups, Lie on your back with your knees bent. Lift your upper body and reach toward your feet. Control the movement and don’t pull your neck., Plank hold, Hold a straight body position. Keep your core tight, don’t drop your hips, and don’t lift them too high. Breathe and stay still., Lunges, Step forward and bend both knees. Keep your front knee over your foot and your back straight. Push back and switch legs., Jumping jacks, Start with your feet together. Jump and move your legs out while raising your arms overhead. Then jump back to the starting position., Mountain climbers, Get into a plank position. Bring one knee to your chest, then switch quickly. Keep your core tight and your hips stable., Burpees, Go down to the floor, jump your feet back, do a push-up, then jump forward and stand up. Keep the movement smooth and controlled., Box jumps, Jump onto the box using your legs. Land softly with bent knees. Stand fully on top, then step down carefully., Step-ups, Step onto a box or bench. Drive through your heel and stand fully. Control your movement as you step down and repeat., Kettlebell swings, Swing the kettlebell using your hips. Keep your back flat, don’t use your arms too much. Drive your hips forward and control the swing., Dumbbell deadlifts, Hold dumbbells at your sides. Lower them down along your legs. Keep them close to your body, back flat, and stand up strong., Goblet squats, Hold a weight close to your chest. Squat down while keeping your chest up. Push your knees out and keep your heels down., Wall balls, Hold the ball at chest level. Squat down, then stand up and throw the ball to the wall. Catch it and go into the next rep., Pull-ups, Hang from the bar. Pull yourself up until your chin is above the bar. Control the movement as you go down., Toes-to-bar, Hang on the bar and lift your legs. Try to touch the bar with your toes. Keep your core tight and control the swing., Thrusters, Hold the weight at your shoulders. Squat down, then stand up and press the weight overhead in one smooth movement., Deadlifts (barbell), Stand with the bar on the floor. Lift it by pushing through your legs. Keep the bar close, your back straight, and stand tall., Clean and press, Lift the bar to your shoulders quickly, then press it overhead. Use your legs and keep the bar close to your body., Snatch, Lift the bar from the floor straight overhead in one movement. Keep it close, move fast, and control the finish position., Jerk, Start with the bar on your shoulders. Bend your knees slightly, then quickly push up with your legs and drive the bar overhead. Drop under the bar and catch it with straight arms. Keep your core tight and stabilize before standing fully., Handstand, Place your hands on the floor, shoulder-width apart. Kick your legs up and balance your body upside down. Keep your core tight, legs straight, and try to stay in a stable position., Handstand push-up, Start in a handstand against a wall. Bend your arms and lower your head to the floor. Then push yourself back up. Keep your body tight and control the movement., Push press, Hold the bar at your shoulders. Slightly bend your knees, then push through your legs and press the bar overhead. Keep the bar close and use your legs to help lift the weight.

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