Clare King Clare King · Portsmouth, Hampshire. England, UKClare King - Next Level Fitness
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Clare King: Next Level Fitness - Power Flow

17 min
 · 
29 exercises
Bound Angle
8 breaths
Do not force knees toward floor · Keep neck in line with spine · Draw heels close to groin
Cat Stretch
8 breaths
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Toe Touches
1 sets
15 secs
Upward Salute
8 breaths
Point tailbone toward floor · Lift kneecaps up · Draw lower ribs in · Soften shoulders · Do not lock elbows
Swaying Palm Tree
8 breaths
Bring feet wider than shoulders · Do not move hips · Draw shoulders down
Wide Arm Chest Stretch
1 sets
15 secs
Neck Stretch
1 sets
15 secs
Chair
8 breaths
Keep knees behind toes · Tuck the tailbone under · Draw shoulders away from ears · Keep body weight in heels
Goddess
8 breaths
Externally rotate inner thighs · Align knees over ankles · Point tailbone toward floor · Keep torso vertical
Warrior II
8 breaths
Lengthen tailbone toward floor · Anchor outer edge of foot to floor · Stretch hands away from each other
Reverse Warrior
8 breaths
Anchor outer edge of foot to floor · Align knee over ankle · Lengthen through sides of waist
Warrior I
8 breaths
Lengthen tailbone toward floor · Anchor outer edge of foot to floor · Draw shoulders away from ears
Warrior III
8 breaths
Point toes toward floor · Don’t lock knee · Keep arms, torso and lifted leg in one line
Upward Salute
8 breaths
Point tailbone toward floor · Lift kneecaps up · Draw lower ribs in · Soften shoulders · Do not lock elbows
Hand to Foot
8 breaths
Relax neck · Bend knees as needed · Tuck hands under feet up to wrists · Press toes into heels of hands
Downward Facing Dog
8 breaths
Bring feet hip-width apart · Bring hands shoulder-width apart
Extended Cobra
8 breaths
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Downward Facing Dog
8 breaths
Bring feet hip-width apart · Bring hands shoulder-width apart
Extended Child's Pose
15 breaths
Release tailbone toward feet · Rest forehead on floor · Bring knees hip-width apart
Half Monkey
Energetically drag front heel toward you · Flex front foot · Keep head in line with spine · Lengthen spine ·
Gate
Keep left hip over knee · Face torso forward · Place hand above or below knee
Half Boat
8 breaths
Lengthen spine and keep back flat · Reach strongly through fingers · Balance on sit bones
Bridge
8 breaths
Bring feet hip-width apart · Align knees over ankles · Lengthen tailbone toward knees · Do not turn neck
Reclining Hand-to-Big-Toe
8 breaths
Keep shoulder blades on floor · Widen across collarbones · Flex feet · Push bottom leg into floor ·
Extended Side Angle
Anchor outer edge of foot to floor · Align knee over ankle · Center body weight evenly between feet
Downward Facing Dog
Bring feet hip-width apart · Bring hands shoulder-width apart
Plank
8 breaths
Hands shoulder-width apart · Feet hip-width apart · Spread fingers wide · Draw belly toward spine
Half Spinal Twist
8 breaths
Position foot just outside of knee · Lengthen spine vertically and then twist · Draw shoulders down
Corpse
30 breaths
Keep head and spine in one line · Relax forehead · Release tension in jaw · Tuck shoulder blades under
Clare King: Next Level Fitness - Power Flow
17 min
 · 
29 exercises
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Bound Angle
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Do not force knees toward floor · Keep neck in line with spine · Draw heels close to groin
Start
Primary muscle group(s):
Hamstrings, Spine
Secondary:
Glutes & Hip Flexors, Knees, Lower Back, Middle Back / Lats
Pronunciation:
bah-dha ko-NAH-sah-nah
  1. Sit with your legs stretched in front of you. Bend your legs and bring the soles of your feet together, close to your groin. Hold on to the outsides of your feet.
  2. Lengthen your spine upward with an inhale.
  3. Bend forward with an exhale and release your torso toward the floor. Relax your neck.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale.

Avoid this pose if you have a knee or groin injury.

Cat Stretch
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Start
Primary muscle group(s):
Lower Back, Middle Back / Lats, Spine, Upper Back & Lower Traps
Secondary:
Neck & Upper Traps, Shoulders, Wrists
Pronunciation:
mar-jar-ee-AH-sah-nah
  1. Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips. Bring your head to a neutral position.
  2. With an inhale, arch your spine, reaching your head and tailbone toward the sky. Let your belly drop toward the floor.
  3. With an exhale, round your spine, drawing your head and tailbone toward the floor.
  4. Repeat this movement.

Modification: Place a folded blanket under your knees for cushion.

Toe Touches
1 sets
15 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Calves, Hamstrings
Secondary:
Shoulders
  1. Stand tall with your feet together and arms at your sides.
  2. Slowly, bend at the hips while keeping your knees engaged. Allow your upper body to hang over. Let your arms drop as well, dangling in front of you.
  3. Once you’re fully bent over and your hands are at your toes, pause and feel the stretch in your hamstrings. (Optional: Flatten your back for 5 seconds then return to this position) Once you hold the stretch for up to 30 seconds, return to the starting position.
Upward Salute
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Point tailbone toward floor · Lift kneecaps up · Draw lower ribs in · Soften shoulders · Do not lock elbows
Start
Primary muscle group(s):
Shoulders, Spine
Secondary:
Knees, Obliques
Pronunciation:
OORD-vah hah-STAH-sah-nah
  1. Stand with your feet together. Allow your arms to hang by your sides. Reach the crown of your head toward the sky. Point your tailbone toward the floor.
  2. Reach your arms out and up with an inhale, bringing your palms to touch overhead. Gaze diagonally upward. Relax your shoulders downward. Engage your core and thighs and lift your kneecaps up.
  3. Hold the pose and take slow, deep breaths.
  4. Lower your arms with an exhale.

Modification: Gaze forward, keep the arms wide or step the feet hip distance wide.

Swaying Palm Tree
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Bring feet wider than shoulders · Do not move hips · Draw shoulders down
Start
Primary muscle group(s):
Abs, Obliques, Spine
Secondary:
Middle Back / Lats, Shoulders, Upper Back & Lower Traps, Wrists
Pronunciation:
teer-yahk-ah TAHD-AH-sah-nah
  1. Stand with your feet wider than your shoulders.
  2. With an inhale, stretch your palms toward the sky, fingers interlocked.
  3. Bend to the right with an exhale. Do not move your hips.
  4. Rise to center with an inhale. Change sides and repeat this movement.
Wide Arm Chest Stretch
1 sets
15 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Chest
Secondary:
Shoulders
  1. Stand tall and place your hands together with your arms extended straight out in front of you.
  2. Keep your arms straight and then move them back as far as you comfortably can. Your palms should face front and you should feel the stretch along your chest.
  3. Return the arms to the starting position, extended in front of you.
Neck Stretch
1 sets
15 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Start
Primary muscle group(s):
Neck & Upper Traps
  1. Stand tall with your head facing forward.
  2. Lower your left ear to your left shoulder as far as is comfortable.
  3. Place your left hand on your head, just above the right ear and gently pull the head a little further to the left side to feel the stretch on the right side of your neck.
  4. Release the stretch and repeat on the other side.
Chair
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Keep knees behind toes · Tuck the tailbone under · Draw shoulders away from ears · Keep body weight in heels
Start
Primary muscle group(s):
Chest, Glutes & Hip Flexors, Hamstrings, Quadriceps, Shoulders
Secondary:
Abs, Ankles, Triceps, Upper Back & Lower Traps
Pronunciation:
oot-kah-TAH-sah-nah
  1. Stand with your feet together or hip-width apart, feet parallel.
  2. Reach your arms toward the sky with an inhale, palms facing each other.
  3. Bend your knees with an exhale and shift your hips back and down, as if you’re sitting on an imaginary chair. Make sure that your knees are not beyond your toes. Gaze diagonally downward.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale, then exhale and release your arms.

Avoid this pose if you have low blood pressure.

Goddess
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Externally rotate inner thighs · Align knees over ankles · Point tailbone toward floor · Keep torso vertical
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Ankles, Calves, Chest, Knees, Spine
Pronunciation:
oot-KAH-tah ko-NAH-sah-nah
  1. Stand with your feet together. Step your feet 3 apart with an exhale, pointing your toes diagonally outward.
  2. Lift your arms with an inhale, bringing your upper arms parallel to the floor and forearms vertical, hands facing forward. Spread your fingers wide.
  3. Lower into a squat with an exhale. Point your tailbone toward the floor. Draw your knees back so that they’re aligned over your ankles. Lift your chest and soften your shoulders.
  4. Hold the pose and take slow, deep breaths.
  5. Release your arms with an exhale and straighten your legs. Step your feet together.

Modification: Rest your hands on your hips.

Warrior II
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Lengthen tailbone toward floor · Anchor outer edge of foot to floor · Stretch hands away from each other
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Upper Back & Lower Traps
Secondary:
Biceps, Chest, Hamstrings, Knees, Triceps
Pronunciation:
VEER-ah-bhah-DRAH-sah-nah two
  1. Begin standing. Step your feet 3 ½ to 4 feet apart with an inhale. Bring feet parallel.
  2. Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right.
  3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle. Gaze past your right fingers.
  4. Hold the pose and take slow, deep breaths.
  5. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.

Avoid this pose if you have high blood pressure.

Reverse Warrior
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Anchor outer edge of foot to floor · Align knee over ankle · Lengthen through sides of waist
Start
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Middle Back / Lats, Quadriceps, Upper Back & Lower Traps
Secondary:
Calves, Knees, Obliques, Shoulders
Pronunciation:
VIP-ah-REE-tah VEER-ah-bhah-DRAH-sah-nah
  1. Begin standing in Warrior II with your left foot forward. Lower your right hand to your right thigh with an exhale.
  2. With an inhale reach your left arm up and next to your ear, leaning into a slight backbend. Gaze up toward your left hand.
  3. Hold the pose and take slow, deep breaths.
  4. Return to Warrior II with an exhale. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.

Modification: Bend front leg less deeply.

Avoid this pose if you have high blood pressure.

Warrior I
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Lengthen tailbone toward floor · Anchor outer edge of foot to floor · Draw shoulders away from ears
Start
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Middle Back / Lats, Quadriceps, Upper Back & Lower Traps
Secondary:
Calves, Obliques, Shoulders
Pronunciation:
VEER-ah-bhah-DRAH-sah-nah one
  1. Begin standing. Step your left foot 3 ½ to 4 feet back with an exhale. Keeping your heels in one line, point your left foot 45 degrees to the left. Face your torso forward.
  2. Reach your arms toward the sky with an inhale, palms facing each other.
  3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.
  4. Hold the pose and take slow, deep breaths.
  5. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.

Avoid this pose if you have high blood pressure or heart problems.

Warrior III
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Point toes toward floor · Don’t lock knee · Keep arms, torso and lifted leg in one line
Start
Primary muscle group(s):
Abs, Glutes & Hip Flexors, Hamstrings, Shoulders
Secondary:
Middle Back / Lats, Upper Back & Lower Traps
Pronunciation:
VEER-ah-bhah-DRAH-sah-nah three
  1. Begin standing. Reach your hands toward the sky with an inhale, palms facing each other.
  2. Bring your weight into your right foot. Bend forward from your hips with an exhale, lifting your left leg straight back.
  3. Hold the pose and take slow, deep breaths.
  4. Rise with an inhale, then exhale and release your arms. Change sides.

Modification: Reach your arms to the sides for balance.

Avoid this pose if you have high blood pressure.

Upward Salute
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Point tailbone toward floor · Lift kneecaps up · Draw lower ribs in · Soften shoulders · Do not lock elbows
Start
Primary muscle group(s):
Shoulders, Spine
Secondary:
Knees, Obliques
Pronunciation:
OORD-vah hah-STAH-sah-nah
  1. Stand with your feet together. Allow your arms to hang by your sides. Reach the crown of your head toward the sky. Point your tailbone toward the floor.
  2. Reach your arms out and up with an inhale, bringing your palms to touch overhead. Gaze diagonally upward. Relax your shoulders downward. Engage your core and thighs and lift your kneecaps up.
  3. Hold the pose and take slow, deep breaths.
  4. Lower your arms with an exhale.

Modification: Gaze forward, keep the arms wide or step the feet hip distance wide.

Hand to Foot
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Relax neck · Bend knees as needed · Tuck hands under feet up to wrists · Press toes into heels of hands
Start
Primary muscle group(s):
Hamstrings, Wrists
Secondary:
Calves, Lower Back, Neck & Upper Traps, Shoulders, Spine
Pronunciation:
PAH-dah hah-STAH-sah-nah
  1. Stand with your feet hip distance wide and parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down.
  2. Lift your toes and tuck your palms underneath your feet all the way up to your wrists. Press your toes into the heels of your hands.
  3. Lift your sit bones toward the sky and let your head hang.
  4. Hold the pose and take slow, deep breaths.
  5. Release your hands. Lengthen your spine with an inhale and rise to standing.

Modification: Bend your knees.

Avoid this pose if you have high blood pressure.

Downward Facing Dog
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Bring feet hip-width apart · Bring hands shoulder-width apart
Start
Primary muscle group(s):
Calves, Hamstrings, Middle Back / Lats, Spine
Secondary:
Abs, Ankles, Glutes & Hip Flexors, Quadriceps, Triceps, Wrists
Pronunciation:
ah-dho moo-khah SHVAHN-NAH-sah-nah
  1. Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under.
  2. Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels toward the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms.
  3. Hold the pose and take slow, deep breaths.
  4. Release your knees to the floor with an exhale and sit back on your heels.

Avoid this pose if you have high blood pressure or carpal tunnel syndrome.

Extended Cobra
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Start
Primary muscle group(s):
Lower Back, Middle Back / Lats, Spine, Upper Back & Lower Traps
Secondary:
Abs, Forearms, Glutes & Hip Flexors, Shoulders, Triceps
Pronunciation:
sar-ahl ha-stah bhoo-jong-AH-sah-nah
  1. Lie on your stomach. Separate your feet hip-width apart. Place your hands under your shoulders and spread your fingers. Rest your forehead on the floor.
  2. Push into your hands and lift your head, chest and stomach with an inhale. Keep your pelvis on the floor.
  3. Hold the pose and take slow, deep breaths.
  4. Lower with an exhale.
Downward Facing Dog
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Bring feet hip-width apart · Bring hands shoulder-width apart
Start
Primary muscle group(s):
Calves, Hamstrings, Middle Back / Lats, Spine
Secondary:
Abs, Ankles, Glutes & Hip Flexors, Quadriceps, Triceps, Wrists
Pronunciation:
ah-dho moo-khah SHVAHN-NAH-sah-nah
  1. Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under.
  2. Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels toward the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms.
  3. Hold the pose and take slow, deep breaths.
  4. Release your knees to the floor with an exhale and sit back on your heels.

Avoid this pose if you have high blood pressure or carpal tunnel syndrome.

Extended Child's Pose
15 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Release tailbone toward feet · Rest forehead on floor · Bring knees hip-width apart
Start
Primary muscle group(s):
Glutes & Hip Flexors, Knees, Spine
Secondary:
Lower Back, Middle Back / Lats, Upper Back & Lower Traps
Pronunciation:
oo-tee-tah bah-LAH-sah-nah
  1. Sit on your heels. Bring your feet together and knees hip-width apart.
  2. Bend forward with an exhale and rest your torso between your thighs. Relax your tailbone toward your feet.
  3. Reach your arms far forward. Spread your fingers and press your palms into the floor. Rest your forehead on the floor.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale.

Avoid this pose if you have a knee injury.

Half Monkey
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Energetically drag front heel toward you · Flex front foot · Keep head in line with spine · Lengthen spine ·
Start
Primary muscle group(s):
Calves, Glutes & Hip Flexors, Hamstrings
Secondary:
Knees, Spine
Pronunciation:
ard-ha ha-new-MAH-NAH-sah-nah
  1. Begin in Equestrian with your right leg back. Extend your left leg forward with an exhale and flex your foot.
  2. Support your weight on your fingertips. Energetically pull your left heel toward you.
  3. Bend forward with an exhale, keeping your head in line with your spine. Inch your foot forward as your flexibility allows.
  4. Hold the pose and take slow, deep breaths.
  5. Drag your front leg toward you with an inhale. Change sides.

Modification: Stay upright.

Gate
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Keep left hip over knee · Face torso forward · Place hand above or below knee
Start
Primary muscle group(s):
Abs, Obliques, Spine
Secondary:
Hamstrings, Shoulders
Pronunciation:
par-ee-GHAH-sah-nah
  1. Begin kneeling. With an exhale stretch your right leg to the right, toes pointing away. Keep your left hip aligned over your left knee.
  2. Stretch your arms wide and at shoulder height with an inhale.
  3. Bend to the right with an exhale. Rest your right hand on your thigh or calf and reach your left arm up and over. Gaze toward your upper arm.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale. Change sides.

Modification: Gaze forward. Bend only as far as is comfortable.

Avoid this pose if you have knee injury.

Half Boat
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Lengthen spine and keep back flat · Reach strongly through fingers · Balance on sit bones
Start
Primary muscle group(s):
Abs, Glutes & Hip Flexors, Spine
Secondary:
Hamstrings, Quadriceps
Pronunciation:
ard-ha NAH-VAH-sah-nah
  1. Sit with your knees bent, feet flat on the floor. Bring your knees and feet to touch.
  2. Hold on to the backs of your knees. Lean back with an exhale so that your toes lift from the floor. Balance on your sitting bones.
  3. Release your hands and bring your arms and shins parallel to the floor.
  4. Balance in the pose and take slow, deep breaths.
  5. Lower your feet with an exhale.

Modification: Hold backs of thighs for support.

Avoid this pose if you have low blood pressure, heart problems, or a low back injury.

Bridge
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Bring feet hip-width apart · Align knees over ankles · Lengthen tailbone toward knees · Do not turn neck
Start
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Spine
Secondary:
Abs, Chest, Quadriceps
Pronunciation:
set-oo bahn-DHAH-sah-nah
  1. Lie on your back. Bend your knees and bring your feet near your buttocks, hip-width apart. Rest your arms by your sides, palms down.
  2. With an inhale push into your feet to lift your hips. Reach your chest toward your chin.
  3. Clasp your hands underneath you and tuck your shoulders under.
  4. Hold the pose and take slow, deep breaths.
  5. Unclasp your hands, then exhale to lower.

Modification: Keep arms flat on the floor to lessen the stretch in the shoulders.

Reclining Hand-to-Big-Toe
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Keep shoulder blades on floor · Widen across collarbones · Flex feet · Push bottom leg into floor ·
Start
Primary muscle group(s):
Calves, Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back, Quadriceps
Pronunciation:
soop-tah PAH-DAHN-goos-TAH-sah-nah
  1. Lie on your back with your legs together. Lift your right leg from the floor with an inhale.
  2. Hook your big toe with your right index and middle fingers and thumb. Place your left hand on your left thigh. Press your left leg into the floor, foot flexed.
  3. Slowly straighten your right leg with an exhale. Press both shoulder blades into the floor. If your flexibility allows, gently draw your foot toward your head.
  4. Hold the pose and take slow, deep breaths.
  5. Slowly release your leg with an exhale.
  6. Change sides.

Modification: Keep the lifted leg bent. Alternatively, drape a strap over the arch of the foot and hold onto both ends.

Extended Side Angle
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Anchor outer edge of foot to floor · Align knee over ankle · Center body weight evenly between feet
Start
Primary muscle group(s):
Glutes & Hip Flexors, Obliques, Quadriceps, Shoulders
Secondary:
Ankles, Triceps
Pronunciation:
oot-tee-tah PARSH-vah-ko-NAH-sah-nah
  1. Begin standing. Step your feet 3 ½ to 4 feet apart with an inhale. Bring feet parallel.
  2. Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right.
  3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.
  4. Bend to the right with an exhale, bringing your fingertips to the floor just outside of your right foot. Reach your left arm up with an inhale, then lower the arm alongside your ear, palm facing down. Gaze toward your top arm.
  5. Hold the pose and take slow, deep breaths.
  6. Rise with an inhale, then exhale and step your feet together. Change sides.

Modification: Gaze toward the floor. Rest your forearm on your thigh instead of reaching to the floor.

Avoid this pose if you have high or low blood pressure.

Downward Facing Dog
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Bring feet hip-width apart · Bring hands shoulder-width apart
Start
Primary muscle group(s):
Calves, Hamstrings, Middle Back / Lats, Spine
Secondary:
Abs, Ankles, Glutes & Hip Flexors, Quadriceps, Triceps, Wrists
Pronunciation:
ah-dho moo-khah SHVAHN-NAH-sah-nah
  1. Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under.
  2. Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels toward the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms.
  3. Hold the pose and take slow, deep breaths.
  4. Release your knees to the floor with an exhale and sit back on your heels.

Avoid this pose if you have high blood pressure or carpal tunnel syndrome.

Plank
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Hands shoulder-width apart · Feet hip-width apart · Spread fingers wide · Draw belly toward spine
Start
Primary muscle group(s):
Abs, Obliques, Shoulders
Secondary:
Glutes & Hip Flexors, Quadriceps, Triceps, Wrists
Pronunciation:
koom-bhah-KAH-sah-nah
  1. Begin in Downward Facing Dog. Bring your hands as wide as your shoulders and feet as wide as your hips. Spread your fingers wide. Reach your tailbone toward the sky behind you.
  2. With an inhale, shift forward into Plank, bringing your shoulders over your wrists. Engage your core and legs. Gaze diagonally downward.
  3. Hold the pose and take slow, deep breaths.
  4. Push back to Downward Facing Dog with an exhale.

Modification: Lower your knees to the floor.

Avoid this pose if you have carpal tunnel syndrome.

Half Spinal Twist
8 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Position foot just outside of knee · Lengthen spine vertically and then twist · Draw shoulders down
Start
Primary muscle group(s):
Glutes & Hip Flexors, Shoulders, Spine
Secondary:
Neck & Upper Traps
Pronunciation:
ard-ha maht-syen-DRAH-sah-nah
  1. Sit with your legs stretched in front of you. Bend your left leg and place your left foot flat on the floor, just outside of your right knee.
  2. Bring your left fingertips to the floor about a foot behind you. Gently push into the floor to lengthen your spine.
  3. Reach your right arm up with an inhale.
  4. Bend your right arm with an exhale, press the elbow against the left knee and twist to the left. Gaze over your left shoulder.
  5. Hold the pose and take slow, deep breaths.
  6. Untwist with an inhale. Change sides.
Corpse
30 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Keep head and spine in one line · Relax forehead · Release tension in jaw · Tuck shoulder blades under
Start
Primary muscle group(s):
Spine
Pronunciation:
shah-VAH-sah-nah
  1. Lie on your back. Bring your feet wide and let them flop open.
  2. Bring your arms several inches away from your torso, palms up.
  3. Make any minor adjustments needed so that you are completely comfortable.
  4. Close your eyes. Find stillness.
  5. Hold the pose and take natural breaths. Focus your attention on your breath.
  6. Come out of the pose slowly and gently.
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No results found 180 / Twisting Jump Squats Ab Crunch Machine Ab Roller / Wheel Rollout / Kneeling Roll Extensions Accomplished Adductor / Adduction Inner Thigh Machine Agility Ladder Drills Air Squats Alternate Heel Touches / Lying Oblique Reach Alternate Nostril Breathing Alternating Bodyweight Lunges Alternating Curtsy Lunges Ankle Circles / Rotations / Rolls Ankle Pumps Ankle Stretch Assisted / Machine Seated Tricep Dips Assisted Tricep Dips Back Extensions / Hyperextensions Balance Clock / Toe Taps / Reaches Balancing Table Banana Barbell / Box / Block Cleans Barbell Bench Press / Chest Press Barbell Box Squats Barbell Clean and Press / Jerk / Overhead Press Barbell Cleans Barbell Curls / Standing Biceps Curls Barbell Deadlifts Barbell Drag Bicep Curls Barbell Front Raises Barbell Good Mornings Barbell Hack Squats Barbell High Pulls Barbell Hip Thrusts Barbell Kneeling Squats Barbell Lunges Barbell Overhead Squats Barbell Power Snatch Barbell Pullovers / Lying Chest Overhead Extensions Barbell Push and Press Barbell Pushups / Push-ups Barbell Shoulder Press / Overhead Press Barbell Shoulder Shrugs Barbell Snatch Barbell Split Squats Barbell Squat / Power Cleans Barbell Squats Barbell Step-ups Barbell Windshield Wipers Battle Bilateral Waves Battle Rope Double Arm Slams Battle Rope Double Waves Battle Rope Jumping Jacks Battle Rope Reverse Lunges Battle Rope Snakes Battle Rope Squatting Alternating Waves Bear Crawls Bear Crawls Behind Back Standing Resistance Band Chest Presses Behind-the-Back Standing Bicep Curls Bellow’s Breath Bench Cable Flyes Bench Flutter Kicks Bench Hops / Box Jumps Bent Over Barbell Row from Floor / Barbell / Pendlay Row Bent Over Barbell Rows Bent Over Double Arm Tricep Kickbacks Bent Over Dumbbell Shoulder Pendulums / Swings Bent Over Shoulder Pendulums / Swings Bent Over Two-Arm Long Barbell / T-Bar Rows Bent Over Two-Armed Water Bottle Rows Bent Over Water Bottle Flyes Bharadvaja’s Twist Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches Big Toe Bird Dogs / Alternating Reach & Kickbacks Bodyweight Calf Raises Bodyweight Shoulder Presses Bodyweight Side Steps / Lateral Lunges Bodyweight Squats Bodyweight Sumo / Wide Stance Squats Bodyweight Walking Lunges Bosu Ball Bridges Hip Raises / Glute Bridges Bosu Ball Burpees Bosu Ball Chest Dumbbell Flyes / Flies Bosu Ball Chest Dumbbell Press Bosu Ball Leg Pull-in / Knee Tucks Bosu Ball Mountain Climbers Bosu Ball Plank Bosu Ball Plank Leg Lifts Bosu Ball Plank to Push-Up / Walking Plank Up-Downs Bosu Ball Push-ups / Pushups Bosu Ball Side Planks Bosu Ball Single / One Leg Bridge / Hip Thrusts / Extensions / Raises Bosu Ball Single / One Leg Pistol Squats Bosu Ball Squats Bosu Ball Static Balance Bosu Ball V-ups Bound Angle Bound Lotus Bow Box Pike Holds Boxing with a Punching Bag Breath of Fire Bridge Bulgarian Split Squats Burpees / Squat Thrusts Butt Kicks Butterflies / Pec Deck / Seated Machine Flyes Butterfly Stretch Cable Core Rotation Cable Hammer Bicep Curls Cable Hip Abduction / Adduction Cable Hip Extensions Cable Pull Throughs / Pulls Cable Rope Overhead Triceps Extensions Cable Shrugs Cable Squat Rows / Row Squats Cable Triceps Kickbacks Cable Upright Rows Calf Raises Camel Captain's Chair Leg / Knee / Hip Raises Cardio - Assault Bike Cardio - Walking / Treadmill Cardio – Cross Trainer / Crosstrainer Machine Cardio – Elliptical Machine Cardio – Recumbent Bike Cardio – Road Bike / Cycling / Riding Cardio – Rowing Machine Cardio – Running / Jogging / Treadmill Cardio – Stairmaster / Stairmill Cardio – Stationary / Exercise Bike / Bicycle Spinning Cardio – Swimming Cat Back / Backward Camel Stretch Cat Stretch Cat Tail Chair Chair / Bench Tricep Dips Chair Squats Chin Tucks / Neck Extensions Clamshells / Clams Close Grip Lat Pulldowns / Pull Downs / Pullovers Close Grip Pullups / Chinups Close-Grip Overhand Barbell Bench Press Cobra Abdominal Stretch / Old Horse Stretch Contralateral Limb Raises Cooling Breath Corpse Cossack Squats Cow Face Crab Toe Touches Crab Walks Crab Walks Crane Crescent Lunge Crocodile Pose Cross body Cable Rows Cross Body Mountain Climbers Crow Crunches Dance / Dancing Dead Bug Dead Bugs Decline Barbell Bench Press Decline Barbell Smith Press Decline Bench Crunches / Sit-ups Decline Bench Dumbbell Press Decline Dumbbell Flyes Decline Lying Triceps Extension / Decline Skull Crushers Decline Push-ups / Pushups Deer Diamond / Pyramid / Triceps Push-ups / Pushups Dolphin Donkey Kicks Double Arm Front Raises Double Arm Front Raises to Overhead Extension Double Arm Side / Lateral Raises / Shoulder Abductions Double Arm Side / Lateral Raises to Overhead Extension Double Crunches Double Side Jackknifes Downward Cable Wood Chops Downward Facing Dog Dual / Two Arm Dumbbell Front Shoulder Raises Duck Walks / Squats Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Dumbbell Bicep Reverse Curls Dumbbell Biceps Curl to Shoulder Press Dumbbell Chops Dumbbell Cuban Press Dumbbell Deadlifts Dumbbell Flat Bench Press Dumbbell Floor Chest Press Dumbbell Incline Bench Rows Dumbbell Lunges Dumbbell Overhead Shoulder Press Dumbbell Pullovers Dumbbell Shrugs Dumbbell Side Lunges / Lateral Lunges Dumbbell Snatch Dumbbell Squat Clean and Press Dumbbell Squat Thrusters / Squat to Overhead Press Dumbbell Squats Dumbbell Step-Ups Dumbbell Walking Lunges Dumbbell Weighted Leg Pull-Ins Dynamic Clap Push-ups / Pushups Eagle Ear Pressure / Knee to Ear Easy Pose Elevated / Barbell Glute Bridges / Hip Raises Embryo Embryo in the Womb Equestrian Explosive Jumping Alternating Lunges Extended Child's Pose Extended Cobra Extended Hand-to-Big-Toe Extended Puppy Extended Side Angle Extended Triangle External Cable Shoulder Rotation External Rotation / Bodyweight Calf Raises Eye of the Needle EZ-Bar Preacher Curls Face Pull / Rear Delt Pull Farmer?s Walk / Carry Feathered Peacock Fire Hydrants / Abductor / Adductor Knee Raises Fire Log Firelog / Double Pigeon / Square Fish Five Pointed Star Flat Bench Barbell Skull Crushers Flat Bench Dumbbell Flyes Floor / Power Jumps / Knee to Jump Squats Floor T Raises / Back Flyes Flutter Kicks Foam Roller Anterior Tibialis / Shin Stretch Foam Roller Calf / Calves Stretch Foam Roller Chest Opener Stretch Foam Roller Forearm Stretch Foam Roller Glutes / Butt Stretch Foam Roller Hamstring Stretch Foam Roller Inner Thigh Adductor / Adduction Stretch Foam Roller Lat Stretch Foam Roller Lower Back Stretch Foam Roller Neck Release Foam Roller Outer Thighs Stretch Foam Roller Quadriceps Stretch Foam Roller Upper Back Stretch Forward / Front Shoulder Dumbbell Raises Forward Leg Hip Swings Four Limbed Staff Frog Frog Jumps Front Barbell Squats Front Kicks Full Barbell Clean and Presses / Jerk / Overhead Presses Full Boat Garland Gate Gluteus / Glute / Gluteal Stretch Goblet Squats Goddess Groiners Gymnastic Ring Dips Gymnastic Ring L-Holds Gymnastic Ring Pull-Ups / Pullups Gymnastic Ring Support Position Half Boat Half Bound Lotus Seated Forward Bend Half Bound Lotus Standing Forward Bend Half Modified / One Leg Push Ups Half Monkey / Half Split Half Moon Half Spinal Twist Hammer Strength Machine / Seated Chest Press Hamstring Stretch Hand to Foot Handstand Handstand Push-ups / Pushups Handstand Walks / Hand Walking Hanging Knee Raises Hanging Leg Raises Hanging Leg Raises to Bar Hanging Windshield Wipers Happy Baby Head to Knee Head to Knee B Head to Knee C Headstand / Head stand Heel to Toe Walking / Steps Hero Hero’s Meditation / Shoelace Hex / Trap Bar / Cage Deadlifts / Squats High Box Jumps High Knees / Front Knee Lifts / Run / Jog on the Spot Hindu / Judo Push-up / Dive Bombers Hindu Squats Hip Circles Hip Raises / Butt Lift / Bridges Hollow Body Rock Hold Hops / Hopping Humble Warrior Inchworms / Walkouts Incline Barbell Bench Chest Press Incline Bench Dumbbell Flyes Incline Close-Grip / Bench Presses Incline Dumbbell Bench Chest Press Incline Medicine Ball Push Ups Incline Plank Shoulder Taps / Planks Incline Planks Incline Push-ups / Pushups Inclined Plane Internal Cable Shoulder Rotation Internal Rotation / Bodyweight Calf Raises Inverted Inverted Rows / Reverse Pull-ups Jackknife Sit-ups / Crunch / Toe Touches Jump Squats Jumping Calf Presses / Raises Jumping Jacks / Star Jumps Kettlebell Around the Worlds Kettlebell Deadlifts Kettlebell One-Legged Deadlifts Kettlebell Single / One Arm Clean and Press Kettlebell Squats Kettlebell Thruster / Squat to Clean to Overhead Press Kettlebell Windmills King Pigeon Knee Plank Knee Planks / Reaches Knee to Box Jump Squats / Power Jumps Knee-to-Chest Lower Back Stretch Kneeling Cable Crunches Kneeling Hip Flexor Stretch Kneeling Kettlebell Press Kneeling Plank Scapula Push Ups / Planks Scaps Kneeling T-Bar Presses / Landmine Presses Kneeling Wrist / Forearm Stretch L-Sit Pull Ups / Pull-Ups Landmine / T-Bar Presses Lateral / Side Shoulder Dumbbell Raises / Power Partials Lateral Lunges to Floor Touches Lateral Raise Machine Laying Dumbbell External Shoulder Rotation Laying Dumbbell Internal Shoulder Rotation Laying External Shoulder Rotation Laying Heel Slides / Knee Bends Laying Internal Shoulder Rotation Laying Knees to Chest Leg Press / Machine Squat Press Leg Press Machine Calf Raises Leg Presses / Machine Squat Press Leg Pull-In Knee-ups Lion Lizard Locust Long Jumps / Squat Jumps Lotus Love Yourself Back Stretch Low Upward Cable Pulley Crossover Chest Flyes Lunge / Front Kicks Lunge Punches / Lunges Lunge Twists Lunging / Lunge with Bicep Hammer Curls Lying Crossover Leg Lifts Lying Dumbbell Tricep Extensions Lying Face Down Plate Neck Resistance Lying Leg Curls Lying Leg Raises / Lifts Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors Lying Single / One Leg Lifts / Raises Machine Assisted Pull-ups / Pullups Machine Bicep Preacher / Concentration Curls Machine Hack Squats Machine Seated Shoulder Press Marichi’s I Marichi’s II Marichi’s III Medicine Ball / Alternating Side Slams Medicine Ball Chest Pass Medicine Ball Floor Press / Laying Chest Passes Medicine Ball Punch Throws Medicine Ball Push-Ups Medicine Ball Rotational Passes Medicine Ball Slams Medicine Ball Swings Medicine Ball Throw to Chase Medicine Ball V-Ups Medicine Ball Wall Throw Medicine Ball Woodchops / Chops Meditation Mermaid Modified / Knee Push-ups / Pushups Modified Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches Modified Crunches / Crunches Modified Plank Shoulder Taps / Planks Modified Side Planks Monkey Bars / Climbing Frame Mountain Mountain Climbers / Alternating Knee-ins Muscle Ups Neck Stretch Negative Pull-Ups / Pullups Noose NuStep Machine / Recumbent Cross Trainer Ocean Breathing One Arm Barbell Rows One Arm Kettlebell Swings One Arm Side Push Ups One-Arm Dumbbell Preacher Curl One-Arm Kettlebell Push and Press One-Arm Kettlebell Rows One-Arm Kettlebell Snatch Open Scarecrows Overhead Cable Curl / Crucifix Curls Overhead Dumbbell Squats Overhead Plate Presses Overhead Plate Squats Overhead Triceps Stretch Overhead Water Bottle Squats Palloff Press / Oblique Iso Hold Palm Tree Partial / Half Squats Pelvic Tilt With Marching Piriformis Stretch Pistol / Single / One Leg Extended Arm Squats Plank Plank Plank Flow Plank Jacks / Extended Leg Plank Knee to Elbow Plank Leg Lifts Plank Rolls / Planks Plank Scapula Push Ups / Planks Scaps Plank Shoulder Taps / Planks Plank to Push-Up / Pushups / Walking Plank Up-Downs Planks / Reaches Plate Overhead Walking Lunges Playground - Hopscotch Playground - Monkey Bars Playground - Swing / Swings Playground - Tag / It / Cops and Robbers Plow Power Skips Powerbag / Sandbag Good Mornings Powerbag / Sandbag Lunges Powerbag / Sandbag Squats Prayer Preparatory King Dancer Prone / Lying Knee Bends Prone / Lying Leg Lifts Prone / Lying Resistance Band Knee Bends Pull-ups / Pullups Push-ups / Pushups Pyramid Rabbit Rack Pulls Rag Doll Ragdoll / Forward Bend / Fold Stretch / Toe Touches Raised Arms / Hands Raised Legs / Raised Fish Raised One-Legged / Leg Push Ups / Push-ups Rear Delt Machine Flyes Reclined / Supine Pigeon / Thread the Needle Reclined Spinal Twist Reclining Bound Angle Reclining Hand-to-Big-Toe Reclining Hero Renegade / Alternating Plank / Commando Rows Resistance / Weighted Crunches Resistance Band Bent Over Rows Resistance Band Bicep Curls Resistance Band Calf Stretch Resistance Band Chest Opener / Stretch Resistance Band Chest Press Resistance Band Clam Shells Resistance Band Deadlifts Resistance Band Dorsi Flexion Resistance Band Glute Bridges Resistance Band Glute Kickbacks Resistance Band Lateral / Side Raises / Shoulder Abductions Resistance Band Lying Leg Extensions Resistance Band Plantar Flexion / Ankle Pumps Resistance Band Push-ups / Pushups Resistance Band Shoulder Front Raises Resistance Band Side Steps Resistance Band Squat and Overhead Press Resistance Band Squats Resistance Band Standing Shoulder Press / Overhead Press Resistance Band Tricep Kickbacks Resistance Band Tricep Overhead Extensions Reverse Bench Crunches Reverse Cable Flyes / Crossovers Reverse Crunch Reverse Dumbbell Lunges Reverse Flyes Reverse Grip Barbell Push ups / Press Ups Reverse Grip EZ Curl Bar Curls Reverse Plank Kicks / Planks Reverse Shoulder Stretch Reverse Triceps Bench Press Reverse Warrior Revolved Balancing Half Moon Revolved Head-to-Knee Revolved Side Angle Revolved Triangle Roman Chair / Hyperextension Bench Side Bends Romanian Deadlifts Rooster / Cockerel Rope Climb Rope Jumping / Jump rope / Skipping Roundhouse / Side Kicks Russian / Mason / V-Sit Twists Samson / Lunge Stretch Scale Scapula / Scap Pulls / Pull ups Scarecrows Scorpion Stretch Seal Jacks Seated / Chair Calf Raises Seated Ab Contractions Seated Alternating Incline Bench Dumbbell Curls Seated Ankle Circles / Rotations / Rolls Seated Ankle Stretches Seated Arnold Dumbbell Press Seated Barbell Military Press Seated Bench Leg Pull-Ins / Flat Bench Knee-ups Seated Bent Over Rear Delt Raises Seated Cat Cow Seated Chair Knee / Leg Extensions Seated Chair Leg Extensions Seated Cross Body Shoulder Stretches Seated Cross Over Stretch Seated Dual / Front Raises Seated Dumbbell / Chair Calf Raises Seated Dumbbell Bicep Curls Seated Dumbbell Concentration Curls Seated Dumbbell Palm-Down Wrist Curls / Forearm Curls Seated Dumbbell Palm-Up Wrist Curls / Forearm Curls Seated Dumbbell Wrist Rotations / Circles Seated Extended Leg Raises / Flutter Kicks Seated Forward Bend Seated Hamstring Stretches Seated Hip Openers Seated Jumping Jacks / Star Jumps Seated Knee / Leg Lifts / Elevations Seated Knee Extensions Seated Knee to Elbows / Chair Cross Body Crunches / Bicycles Seated Lateral / Side Shoulder Dumbbell Raises Seated Lean Backs / Chair Crunches Seated Leg Curls Seated Low Cable Back Rows Seated Lumbar Rotations / Chair Twists Seated Lumbar Rotations / Chair Twists Seated Machine Back Row Seated Machine Calf Raises Seated Machine Leg Extensions Seated Neck Roll Seated Neck Stretch Seated Neck Turns / Head Rotations Seated Palm-Down Wrist Curls / Forearm Curls Seated Palm-Up Wrist Curls / Forearm Curls Seated Prayer Stretch Seated Punches Seated Resistance Band Leg / Hip Abduction Seated Resistance Band Leg Curls / Flexions Seated Resistance Bands Leg Presses / Extensions Seated Resistance Knee Flexion Seated Rest / Water Break Seated Shoulder Hammer / Overhead Presses Seated Shoulder Rolls / Shrugs Seated Side / Chair Leans Seated Side Bends / Lat Stretch Seated Single / One Arm Overhead Dumbbell Tricep Extensions Seated Single / One Leg Balance / Holds Seated Spinal Twist Seated Tricep Press / Overhead Extensions Seated Vacuum Semi-Supine Laying Down / Constructive Rest Position Semi-Tandem Standing / Stance Balance Shadow Boxing Shining Skull / Frontal Brain Cleansing Breath Shoulder Pole / Broomstick Stretch Shoulder Pressing Shoulder Stretch Shoulderstand Side / Lateral Medicine Ball Throw / Slam Side / Lateral Shuffles / Hops / Skaters Side / Oblique Crunches Side Crow Side Lateral Leg / Hip Swings Side Lying Quadricep Stretch Side Plank Side Plank Side Plank Dumbbell Hip Raises Side Plank Hip Raises Side Plank Leg Raises Side Plank Rotations / Elbow Twists Side to Side Jump Squats Single / One Arm / Floor Glute Bridge Press Single / One Arm Alternating Dumbbell / Chest / Flat Bench Press Single / One Arm Cable Lateral / Side Raises / Shoulder Abductions Single / One Arm Chest Press Single / One Arm Dumbbell / Suitcase Carry Single / One Arm Dumbbell Bench Rows Single / One Arm Front Water Bottle Raises Single / One Arm Kneeling T-Bar / Landmine Presses Single / One Arm Medicine Ball Push-Ups / Pushups Single / One Arm Overhead Dumbbell Squats Single / One Arm Wall Push Ups / Push-Ups Single / One Leg Balance / Holds Single / One Leg Bench Bodyweight Squats Single / One Leg Hip Raises / Glute Bridges / Hip Extensions with Leg Lift Single / One Leg Hops / Jumps Single / One Straight Leg Dumbbell Deadlift Single Arm Front Raises Single Arm Front Raises to Overhead Extension Single Arm Side / Lateral Raises / Shoulder Abductions Single Arm Side / Lateral Raises to Overhead Extension Single Dumbbell / One Arm Lateral Raises / Side Flyes / Shoulder Abductions Sissy Squats Sit-ups Skipping / Jump Rope Sled Pulls Sled Pushes Sleeping Pigeon Sleeping Tortoise Sleeping Vishnu Pose Smith Machine Bench Chest Press Smith Machine Leg Press / Reverse Squats Smith Machine Shoulder Press Smith Machine Squats Snake Snap Jumps Sphinx Spiderman Push-ups / Pushups Spin / Push Up Rotations Split Alternating Squat Jumps Splits Sports - Baseball / Softball / Rounders Sports - Frisbee Sports - Hacky Sack / Footbag Sports - Soccer / Football Sports - Tennis / Paddle / Racquetball Sprints Squat Jacks / Side Sumo Walks Squats to Side Leg Raises / Lifts Stability / Swiss / Exercise Ball Ab Pike Press Stability / Swiss / Exercise Ball Back Extensions Stability / Swiss / Exercise Ball Bench Russian Twists Stability / Swiss / Exercise Ball Bicep Curls Stability / Swiss / Exercise Ball Crunches Stability / Swiss / Exercise Ball Dumbbell Chest Flyes Stability / Swiss / Exercise Ball Dumbbell Chest Press Stability / Swiss / Exercise Ball Dumbbell Shoulder Press Stability / Swiss / Exercise Ball Hamstring Leg Curl / Hip Raise / Bridge Stability / Swiss / Exercise Ball Hand Off / V-Pass Stability / Swiss / Exercise Ball Knee Tuck to Chest Stability / Swiss / Exercise Ball Leg Lifts Stability / Swiss / Exercise Ball Plank Stability / Swiss / Exercise Ball Push Ups / Press Ups Stability / Swiss / Exercise Ball Pushups / Push-ups Stability / Swiss / Exercise Ball Reverse Crunches Stability / Swiss / Exercise Ball Rollout Stability / Swiss / Exercise Ball Single / One Leg Hips Raises / Leg Curls Stability / Swiss / Exercise Ball Squats Stability / Swiss / Exercises Ball Dumbbell Preacher Curls Staff Staggered Hand Push-Ups / Pushups Standing Adductor / Adduction Stretch Standing Arm Circles Standing Arm Twists / Rotations Standing Band Side Leg Raises Standing Barbell Calf Raises Standing Barbell Shoulder Press Standing Bicep Cable Curls Standing Bicep Flexions Standing Cable Chest Press Standing Cable Crossover Press / Flyes Standing Chair / Supported Hamstring Curls Standing Chair Calf Raises Standing Chest Stretch Standing Cross-body Crunches Standing Dumbbell / Kettlebell Side Bends Standing Dumbbell Arm Twists / Rotations Standing Dumbbell Bicep Curls Standing Dumbbell Bicep Hammer Curls Standing Dumbbell Calf Raises Standing Dumbbell Overhead Shoulder Press Standing Forward Bend Standing Forward Hip Hinges / Bends Standing Front Shoulder Plate / Dumbbell / Kettlebell Raises Standing Half Forward Bend Standing Hamstring Stretch Standing Hip Rotations Standing Knee Hugs Standing Lateral Stretch Standing Leg / Hamstring Curls Standing Long Jumps Standing Overhead Barbell Triceps Extensions Standing Overhead Military Barbell Shoulder Press Standing Palm-Down Wrist Stretch Standing Palm-Up Wrist Stretch Standing Quadricep Stretch Standing Quadricep Stretch Standing Resistance Band Chest Pulls / Chest Openers / Back Flyes Standing Rest / Water Break Standing Reverse Barbell Curls Standing Shoulder Rolls Standing Shoulder Rolls / Shrugs Standing Side Leans / Reaches / Bends Standing Side Leg Raises Standing Single / One Leg Chair Calf Raises Standing Single / One Leg Circles Standing Smith Calf Raises Standing Split Standing Supported Resistance Band Hamstring Curls Standing Tricep Stretch Standing Two-Armed Bent Over Dumbbell Rows Standing Water Bottle Bicep Curls Standing Yoga Seal Star Jumps / Jumping Jacks Star Planks Static Bicep Curls Static Push-up / Pushup Hold Static Squat Hold Step Up with Knee Raises Stiff Legged Barbell Deadlifts Straight Arm Pulldowns / Pull Downs / Pullovers Straight-Leg Calf Stretch Striking Cobra Sumo / Plié Dumbbell Squats Sumo Barbell Deadlift Supermans / Extended Arms & Legs Lifts Supine Lying Down Position / Corpse Pose Surrenders Swaying Palm Tree Swiss Ball Squeezes Tandem Standing / Stance Balance Thread The Needle Three Parts / Three Limbed Forward Bend Thunderbolt / Kneeling / Diamond Tiger Toe Reaches / Crunches Toe Taps Tortoise Tree Tricep Cable Rope Push /Pull Downs Tricep Dumbbell Kickbacks Triceps Dips TRX Suspension Strap Bicep Curls TRX Suspension Strap Hamstring / Leg Curls TRX Suspension Strap Mountain Climbers TRX Suspension Strap Pistol / Single / One Leg Squats TRX Suspension Strap Planks TRX Suspension Strap Pull Ups TRX Suspension Strap Reverse Lunges / Lunges TRX Suspension Strap Rows TRX Suspension Strap Side Planks TRX Suspension Strap Standing Ab Rollout TRX Suspension Strap T Flyes TRX Suspension Straps Atomic Push-ups / Pushups TRX Suspension Straps Chest Press TRX Suspension Straps Deltoid Y Flyes TRX Suspension Straps Glute Bridge TRX Suspension Straps Overhead Squats TRX Suspension Straps Saw Pikes TRX Suspension Straps Side Step / Lateral Lunges TRX Suspension Straps Squats TRX Suspension Straps Suspended Lunges TRX Suspension Straps Tricep Extensions Tuck Jumps Turkish Get Ups Two-Arm Kettlebell Squat Swings Underhand Grip / Chin-Ups / Pull-Ups /Pullups Underhand Grip Barbell Bench Press Upper Body Ergometers / Bike / UBE Upright Barbell Rows Upright Dumbbell Rows Upright Kettlebell Front Rows Upward Bow / Wheel Upward Cable Wood Chops Upward Facing Dog Upward Lotus Upward Salute V-Bar / Triangle Bar Lat Pulldowns / Pull Downs / Pullovers Walking High Kicks / Soldier March Walking on the Spot Wall Angels Wall Partial / Half Squats Wall Push-Ups / Pushups / Standing Press Ups Wall Sit / Squats / Chair Warrior I Warrior II Warrior III Water Bottle Floor Chest Presses Water Bottle Lunges Water Bottle Overhead Shoulder Presses Water Bottle Single / One Arm Tricep Kickbacks/Kick Backs Water Bottle Squat Clean and Presses Water Bottle Squat Thrusters Water Bottle Squats Weighted Bench Dips Weighted Cossack Squats Weighted Glute Bridges Weighted Pull-Ups / Pullups Weighted Russian / Mason Twists Weighted Tricep Dips Wide Angle Seated Forward Bend Wide Arm Chest Stretch / Reverse Butterfly Stretch Wide Legged Forward Bend Wide Legged Forward Bend B Wide Legged Forward Bend C Wide Legged Forward Bend D Wide Push-ups / Pushups Wide Stance / Sumo Barbell Squats Wide-Grip Lat Pulldowns / Pull Downs / Pullovers Wild Thing Wind Release Windshield Wipers Wrist Circles / Rotations Yogic Breathing Your exercise (placeholder)
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