Exercise Finder

Exercise	Muscles worked	Exercise emphasis
Chapter 3 Bodyweight Training
Foundational exercises
Bodyweight Jumping Jacks	Total body	Coordination; cardiorespiratory fitness
Bodyweight Crab Kick	Shoulders; hips	Mobility and stability
Bodyweight Inchworm	Shoulders; core; hamstrings	Stability; flexibility; strength, and endurance
Bodyweight Bear Crawl	Arms; legs; core	Coordination; stability
Bodyweight Mountain Climber	Core	Cardiorespiratory fitness; stability
Bodyweight Groiner	Hips; adductors	Warm-up
Bodyweight Scissors	Legs	Speed
Bodyweight Pull-Up	Upper back; shoulders; biceps	Endurance; strength; stability
Bodyweight Push-Up	Chest; shoulders; triceps	Strength; endurance
Bodyweight Dip	Chest; shoulders; triceps	Strength; endurance
Advanced exercises
Bodyweight Traveling Plank	Core	Stability
Bodyweight Walking Plank	Shoulders; core	Stability; coordination; cardiorespiratory fitness
Bodyweight Frog Hop	Hips; legs	Cardiorespiratory fitness; endurance; mobility
Bodyweight Line Jump	Lower body	Speed
Bodyweight Staggered Push-Up	Core; upper body	Strength; stability
Bodyweight Speed Squats	Lower body	Explosive strength
Bodyweight Speed Split Squat	Lower body	Strength; stability
Bodyweight Squat Hold	Lower body	Strength
Bodyweight Lateral Squat	Lower body; hips	Stability; strength; flexibility
Bodyweight 180-Degree Squat Turn	Lower body	Endurance; coordination
Bodyweight Reverse Lunge	Lower body	Endurance; coordination; strength
Bodyweight Walking Lunge	Lower body	Endurance; stability; coordination
Bodyweight Alternating Step-Up	Lower body; hips	Endurance; stability; strength
Bodyweight Burpee	Total body	Agility; power; strength
Bodyweight Quick Feet on Box	Lower body	Coordination; stability; speed
Chapter 4 Sprinting
Foundational exercises
Sprinting Footstrike	Lower body	Speed; strength
Sprinting Lift the Foot	Lower body	Speed; strength; warm-up
Sprinting Swing the Leg	Lower body	Speed; strength; warm-up
Sprinting Put It All Together	Lower body	Speed; strength; warm-up
Advanced exercises
Stepwise Sprinting	Total body	Speed; endurance; strength
Constant Distance Sprinting	Total body	Speed; endurance; strength
Finite Time Sprinting	Total body	Speed; endurance; strength
Chapter 5 Medicine Balls
Foundational exercises
Medicine Ball Chop	Upper body; core	Endurance
Medicine Ball Alphabet	Upper body; core	Endurance; stability
Medicine Ball Thruster	Total body	Cardiorespiratory fitness; strength
Medicine Ball Bulgarian Squat	Lower body; hips	Balance; strength; stability
Medicine Ball Wall Ball	Total body	Power; endurance
Medicine Ball Touch and Jump	Total body	Power; endurance
Medicine Ball Slam	Upper body	Power; endurance
Medicine Ball Chest Pass	Upper body	Power; endurance
Medicine Ball Seated Twist	Core; back	Endurance; mobility
Sit-Up With Medicine Ball Lift	Core; shoulders; back; hips	Stability; endurance; flexibility; strength
Medicine Ball Modified Pike	Core; hamstrings	Endurance; flexibility
Advanced exercises
Medicine Ball Chop With Knee Punch	Total body	Balance; coordination; mobility; endurance
Medicine Ball Speed Squat With Push	Lower body; core; shoulders	Endurance; stability
Medicine Ball Multiplanar Squat	Lower body; core	Endurance; stability; mobility
Medicine Ball Step-Box Change	Lower body; upper body	Coordination; endurance
Medicine Ball Single-Leg Squat	Lower body; hips	Stability; strength; endurance
Medicine Ball 90-Degree Jump-Squat and Push	Total body	Agility; power
Medicine Ball Rotational Slam	Upper body	Power; coordination
Medicine Ball Bomb Toss to Sprint	Total body	Power; speed
Medicine Ball Off-Centered Plyo Push-Up	Upper body; core	Endurance; stability; strength
Chapter 6 Heavy Ropes
Foundational exercises
Heavy Ropes Jumping Jacks	Total body	Warm-up; cardiorespiratory fitness
Heavy Ropes Two-Handed Slam	Total body	Warm-up; cardiorespiratory fitness
Heavy Ropes Wave	Shoulders; chest; upper back; core; lower body	Strength; stability
Heavy Ropes Woodchopper	Core	Strength
Heavy Ropes Twist	Core	Strength; stability
Heavy Ropes Clockwise Arm Circle	Shoulders; upper back; chest	Strength; stability
Heavy Ropes Counterclockwise Arm Circle	Shoulders; upper back; chest	Strength; stability
Heavy Ropes Towing	Core; lower body	Strength; stability
Heavy Ropes Pulling	Shoulders; upper back; biceps; core	Strength; stability
Heavy Ropes Tug of War	Total body	Strength; endurance; stability
Advanced exercises
Heavy Ropes One-Handed Slam	Total body	Strength; stability; coordination
Heavy Ropes Backpedal Slam	Total body	Strength; stability; coordination
Heavy Ropes Shuffle Slam	Total body	Strength; stability; coordination
Heavy Ropes One-Legged Slam	Total body	Strength; stability; coordination; balance
Heavy Ropes Unstable Slam	Total body	Strength; stability; coordination; balance
Heavy Ropes One-Handed Wave	Shoulders; chest; upper back; core; lower body	Strength; stability; coordination
Heavy Ropes One-Legged Wave	Total body	Strength; stability; coordination; balance
Heavy Ropes Unstable Wave	Total body	Strength; stability; coordination; balance
Heavy Ropes Oblique Woodchopper	Core	Strength; coordination
Heavy Ropes One-Legged Woodchopper	Core; lower body	Strength; coordination; balance
Chapter 7 Suspension Training
Foundational exercises
Suspension Chest Press	Chest; shoulders; triceps; core	Strength; stability
Suspension Row	Upper back; shoulders; biceps; core	Strength; stability
Suspension Biceps Curl	Biceps	Strength; stability
Suspension Triceps Extension	Triceps	Strength; stability
Suspension Squat	Lower body; quadriceps; hamstrings; glutes	Strength; stability
Suspension Reverse Lunge	Quadriceps; hamstrings; glutes	Strength; balance; mobility
Suspension Hip Up	Core	Strength; stability
Suspension Leg Curl	Glutes; hamstrings	Strength
Suspension Knees to Chest	Core	Strength; stability
Suspension Lying Leg Raise	Core	Strength; stability
Advanced exercises
Suspension Push-Up	Chest; shoulders; triceps	Strength; stability
Suspension Fly	Chest; core	Strength; stability
Suspension One-Armed Row	Upper back; shoulder; biceps	Strength; balance; stability
Suspension Reverse Fly	Shoulders; upper back	Strength; stability
Suspension One-Legged Squat	Quadriceps; hamstrings; glutes	Strength; balance; stability
Suspension Foot-in-Trainer One-Legged Squat	Quadriceps; hamstrings; glutes	Strength; balance; coordination
Suspension Foot-in-Trainer One-Legged Hip Bridge	Glutes; hamstrings	Strength; stability
Suspension Foot-in-Trainer One-Legged Leg Curl	Glutes; hamstrings	Strength; stability
Suspension Pike	Core	Strength; balance; stability
Suspension Clock	Obliques	Strength
Chapter 8 Kettlebells
Foundational exercises
Kettlebell Two-Handed Swing	Total body	Strength; power
Kettlebell Snatch	Total body	Strength; balance
Kettlebell Clean	Total body	Strength; conditioning
Kettlebell Jerk	Total body	Strength; power; balance; proprioception
Kettlebell Goblet Squat	Lower body; core	Strength
Kettlebell Deadlift	Lower body; core	Strength
Kettlebell Romanian Deadlift	Hamstrings; glutes; lower back	Strength; power
Kettlebell Push-Up	Chest; shoulders; triceps	Strength
Kettlebell Bent-Over Row	Upper back; shoulders; biceps	Strength
Kettlebell Press	Shoulders; triceps; core	Strength; stability
Advanced exercises
Kettlebell One-Handed Swing	Total body	Strength
Kettlebell Two-Handed Snatch	Total body	Strength; balance; proprioception
Kettlebell Two-Handed Clean	Total body	Strength; balance
Kettlebell Two-Handed Jerk	Total body	Strength; power; balance; proprioception
Kettlebell Overhead Squat	Total body	Strength; balance; proprioception; mobility
Kettlebell Overhead Lunge	Lower body	Strength; balance; proprioception; mobility
Kettlebell One-Legged Romanian Deadlift	Hamstrings; glutes; lower back	Strength; balance; proprioception
Kettlebell Prone Row	Upper back; shoulders; biceps	Strength; stability
Kettlebell Get-Up	Total body	Strength; stability; balance; proprioception
Kettlebell Windmill	Shoulders; core	Strength; stability; balance; proprioception
Chapter 9 Sandbags
Foundational exercises
Sandbag Romanian Deadlift	Lower body	Strength; endurance; flexibility; stability
Sandbag Front Squat	Lower body	Strength; endurance; mobility
Sandbag Deadlift	Lower body	Strength; endurance
Sandbag Split Squat	Lower body	Strength; endurance; balance
Sandbag In-Place Lunge	Lower body	Strength; endurance; balance
Sandbag Overhead Press	Upper body	Strength; endurance
Sandbag Bent-Over Row	Upper body	Strength; stability
Sandbag Upright Row	Shoulders; trapezius	Strength; endurance
Advanced exercises
Sandbag Overhead Squat	Total body	Strength; stability; endurance
Sandbag Farmer’s Walk	Core	Stability; grip strength
Sandbag Push-Up to Overhead Press	Total body	Strength; stability; endurance
Sandbag Y Press	Total body	Strength; stability; endurance
Sandbag Walkover Lunge	Lower body	Strength; balance; stability
Sandbag Swing and Lift	Total body	Mobility; power
Sandbag High Pull	Shoulders; trapezius	Strength; endurance
Sandbag Push Press	Total body	Strength; coordination
Sandbag Jerk	Total body	Strength; coordination
Sandbag Clean	Total body	Strength; coordination
Sandbag Squat to Carry	Total body	Strength; balance; stability
Chapter 10 Alternative Training Formats
Heavy resistance bands
Heavy Resistance Band Standing Row	Rhomboids; middle trapezius	Endurance
Heavy Resistance Band Standing Chest Press	Chest; shoulders; triceps	Endurance
Resistance Band Push-Up	Chest; shoulders; triceps	Strength; endurance
Resistance Band Assisted Pull-Up	Upper back	Strength
Heavy Resistance Band Squat	Lower body	Endurance
Water-filled stability balls
Water-Filled Stability Ball Lift	Lower body; core	Strength; endurance; stability
Water-Filled Stability Ball Squat	Lower body; core	Strength; endurance; stability
Water-Filled Stability Ball Carry	Total body	Strength; stability
Weighted training sleds
Sled Push	Total body	Strength; force
Sled Pull	Upper back; biceps	Strength; endurance
Sled Drag	Lower body	Strength; endurance
Heavy boxing bags
Heavy Boxing Bag Jab	Total body	Conditioning
Heavy Boxing Bag Cross	Totally body	Conditioning
Heavy Boxing Bag Hook	Total body	Conditioning
Heavy Boxing Bag Walking Lunge	Lower body; core	Strength; stability