Hold Single Arm Plank

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This variation on the hold plank doubles the difficulty by asking you to hold that position with one arm at your side.

Hold Plank on Elbows and Toes

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Looking for a great, simple core-strengthening exercise? The hold plank makes the front and back muscles of your trunk work in tandem, helping you build a strong and balanced core.

Floor bridge hold

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The floor bridge hold is an excellent core-strengthening exercise.

Quick Build Back Arches

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Back arches develop core strength while working your legs and shoulders.

Single Dumbbell Windmill and Arnold Press

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The windmill is all about maintaining form and position. Add a press to the mix and it's a serious challenge to your legs, shoulders, and core.

Alternate Squat Thrusts with Surfer Switch Jumps

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For this exercise your mimic the motion of jumping onto a surf board by pushing off from a plank position into a surfer's stance, and then jumping your legs back to the plank.

Speed Davies Test

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Test your shoulders (literally). From a plank position, you'll use each hand to tap the back of the other, alternating at top speed.

Speed Leg Swings

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For this variation on the classic lower abs exercise, you'll focus on controlled speed and power as you lift and lower your legs.

Single-Leg Cable Curls

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A cable curl is an excellent resistance exercise for targeted bicep work; a cable curl on one leg is a core exercise you won’t soon forget.

Power Hang Knee Tucks

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You'll need all the strength in your abs and upper body to do hang knee tucks. For this variation, you'll lift with power and speed.

Superman Hold with Freestyle Kicks

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The addition of freestyle kicks to the Superman hold takes the lower back workout up a notch.

Hold Plank with Cross-Kick Under

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This core-busting exercise starts with a basic plank position and then attacks it from both ends by asking you to bring your foot up to meet your opposite hand.

Plyometric Clap Push-ups

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Plyometric clap push-ups are a great exercise for training power through your upper body. Enjoy that hang time in the air—you'll earn it.

Hang Knee Tucks

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Hang knee tucks are tough. You'll need all the strength in your upper body to bring your knees up over your head in a tuck, and even more to lower them back down.

Cable Squats

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Cable squats aren't just a great leg exercise; they also activate your core, providing a more full-body workout.

Cable Russian Twists

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Strengthen your core with a series of diagonal and horizontal chops, all resisted by a cable or tubes.

Stability Ball Elbow Rollouts

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Stability ball elbow rollouts are not only about how far you can move the stability ball; instead, they test your ability to control that rolling motion, and reverse its direction, without falling off the ball or grabbing with your legs.

Weighted Stability Ball Crunches

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Doing crunches on the stability ball works your abs with a wider range of motion; adding a weight plate behind your head increases intensity across that wider range of motion.

Single Small Medicine Ball Baseball Throw Against Wall

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A simple yet great warm-up exercise for your shoulders, core, and legs—work your shoulders and core by throwing a small medicine ball overhand at a wall.

Hands on Stability Ball Push-up to Feet on Stability Ball Push-up

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A great variation on the classic push-up that will increase the amount of weight you can lift in your traditional chest exercises.

Backbend Hold

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Do as gymnasts do: This exercise develops flexibility, balance, and core strength.

Stability Ball Skiers

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Keep your movement controlled through this ab exercise and you'll see results.

Single-Leg Plate Curls

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Standing on one leg while you curl a weight plate doesn't just work your biceps; it also creates a simultaneous stability challenge for your core.

Leg Swings

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This classic floor exercise gives a tough workout to your abdominal muscles, with a particular focus on your lower abs.

Side Pillar Hip Lifts

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Many people neglect the obliques in their quest for strong center abdominals. Side pillar hip lifts address that by working out your right and left sides individually.

Half-Twist Jump Squats

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Developing your legs isn’t just about building bulk. This exercise builds muscle, power and speed, all at once.

POP Push-ups

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To do POP push-ups, you'll blast up out of a deep push-up with explosive power, such that your hands come into the air for a moment.

Dumbbell Punches - Side-to-Side, Cross Up, Cross Down, Hooks

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Get the shoulders of a boxer without ever entering the ring. This exercise builds your shoulders with a series of classic boxing moves, with weights in each hand to up the ante.

Dumbbell Turkish Get-ups

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This exercise trains your entire body to work as a unit as you rise up from lying on your back on the floor to a standing position, all while continuously holding a dumbbell straight up above you.

Heavy Bag Boxing: Speed Alternate Gut Punches

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Release your inner animal as you throw alternate gut punches into a heavy boxing bag, giving your shoulders, core, and legs a fast-paced workout.

Dumbbell Windmills

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Arms, legs, back, core—this exercise covers all the bases. The result is full-body strength and improved muscle control.

Standing Dumbbell Rows

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The exercise can correct an imbalance in muscle strength that comes from favoring one side in sports like tennis or bowling.

Barbell Clean and Presses

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The barbell clean and press is an excellent but advanced shoulder exercise, so start with only a bar and no weights until you have mastered the motion.

Barbell Russian Dead Lifts

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Russian dead lifts are a classic barbell exercise that many power lifters use to train their legs and core.

Heavy Bag Boxing: Repeater Punches

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Put your shoulders through an intense (and intensely fun) speed round of repeater punches.

Medicine Ball V-Hold Crossover

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Train your abs and entire core as you move the weight of a medicine ball from side to side while holding your body piked in a core-busting 45-degree V position.

Speed Hanging Side Twist Obliques

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The twist-and-lift of this hanging exercise makes you use your obliques to fight gravity as you bring your knees and feet upward in opposing directions.

Real Hanging Alternate Twisting Knee Tucks

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Add a tough twist to your abs routine with twisting knee tucks. You'll hang from your hands and swinging your bent legs from side to side, using your abs to lift.

Medicine Ball Scoop Tosses

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A medicine ball scoop toss engages your core to stabilize against a strong throwing motion, which itself targets your shoulders. Be sure to throw from your shoulders and not your back.

Medicine Ball Soccer Throws

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Work toward a World Cup physique by throwing a medicine ball toward the ground, then catching it and bringing it overhead.

Medicine Ball Chop Squats

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Medicine ball chop squats are a great warm-up movement to get your blood going and wake up the muscles in your legs, as well as your shoulders and core.

Flat-Leg Medicine Ball Sit-up

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Medicine ball sit-ups ensure your abs work doubly hard, as they lift not just the weight of your upper body but the weight of the ball.

One-Arm Medicine Ball Push-ups

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Push-ups with one hand on a medicine ball work your chest and shoulder muscles especially hard on the lowered side.

Plank Hop Ups and Down from Medicine Ball

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With a medicine ball under your chest in push-up position, blast off the floor with both hands and land with them on the ball.

High Bar Alternate Knee Cross-ups

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Give your oblique abdominals an intense workout as you lift up from a hanging position and touch your knees to your elbows.

Seated V Hold (Feet off Floor) with Twisting Medicine Ball Floor Bounces

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Rather than lifting your legs or shoulders, this abs exercise keeps your center still while you add the weight of a medicine ball and a turning motion to build core strength.

Boxing: Full Sit-Ups with Dumbbells and Alternate Cross Punches

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The combination sit-up and cross punch exercise works the abs and the shoulders.

Power Stability Ball Lower Back Extensions with Pelvic Thrust

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Work your core, legs, and lower back by pinning a stability ball under your hips as you bring your upper body up and back off the ball in a powerful motion.

Flip Turn Abs with Jumps

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This explosive exercise works you in every direction, combining an abs-crunching reverse tuck to squatted tuck with an explosive vertical jump for leg speed and power.

Wide Push-ups

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Widen your hand placement to redirect the push-up's focusing to your lats, while still working your core and chest.