Exercise Library
Need some ideas or unsure how to execute an exercise? No problem; click on any exercise below and watch a short video!
Remember to reference the FULLfitness Guidelines for other important FULLfitness tips.
Upper Body and Arms:
Body Weight Exercises:
- Alternating Forward Punches
- Burpee with Push Up
- Hook with Uppercut while in Squat Position (Right Hook, Left Hook, Right Uppercut, Left Uppercut)
- Knee Push Ups
- Jab with Hook (Right Jab, Left Jab, Right Hook, Left Hook)
- Push Ups
- Push Up with 4 Mountain Climbers
- Push Up with 4 Plank Jacks
- Push Up, Side Plank Left; Push Up, Side Plank Right
- Speed Bag Hits
- Tight Forward Arm Circles while Balancing on One Foot
- Tight Forward Arm Circles with High Steps
- Tricep Bench Dip
- Modified Tricep Push Up
- Tricep Dip with Alternating Toe Touch
- Tricep Push Ups
- Wall Push Up
Free Weight Exercises:
- Arm Circles with Weights
- Arnold Press
- Around the World Rows
- Bent Over Chest Fly
- Bent Over Rows
- Bent Over Tricep Extensions
- Bicep Curls
- Bicep Curls Balancing on One Leg
- Bicep Curls in Boat Pose
- Bicep Curls with Arms Angled Toward Corners of Room
- Bicep Curls with Lunge
- Bottom Half Bicep Curls
- Bridge with Chest Fly
- Bridge with Weight
- Burpee, Push Up, Overhead Press
- Burpee with Rows
- Chest Fly on Back
- Chest Fly with Alternating Leg Lowers
- Chest Press
- Concentration Curls
- Cross Body Bicep Curls
- Cross Body Hammer Curls
- Deadlift with Arnold Press
- Deadlift with Overhead Press
- Forward Lunge with Row
- Front Arm Raise with Lateral Arm Raise
- Front Arm Raises
- Front Punches with Weights
- Goal Post Arms
- Hammer Curls
- L Raises
- Lateral Arm Raises
- Lateral Lunge with Fly
- Lateral Lunge with Lateral Arm Raise
- Lateral Lunge with Row
- Overhead Press
- Overhead Tricep Extensions
- Overhead Tricep Extensions in Boat Pose
- Plank Rows
- Plank Rows with Tricep Extension
- Reverse Fly
- Shoulder Shrugs
- Skull Crushers
- Skull Crushers with Pilates Toes Taps
- Squat with Arnold Press
- Squat with Dumbbell Swing
- Squat with Lateral Arm Raise
- Squat with Overhead Press
- Straight Arm Pullover on Back
- Sumo Squat with Tricep Extensions
- Reverse Lunge with Bicep Curl and Hammer Curl
- Top Half Bicep Curls
- Tricep Extensions on All Fours
- Upright Rows
Lower Body and Legs:
Body Weight Exercises:
- 4 Squats with Squat Jump
- Alternating Forward Lunge
- Alternating Lateral Lunge
- Alternating Reverse Lunge
- Calf Raises
- Chair Squats
- Curtsy Lunge
- Flexed Foot Fanny Pulses
- Frog Jump Forward with 3 Hops Back
- Lateral Lunge Left Leg with Narrow Squat; Lateral Lunge Right Leg with Narrow Squat
- Lunge Jumps
- Narrow Stance Squat
- Rear Leg Lifts, Corner to Corner
- Reverse Lunge Left Leg with Squat; Reverse Lunge Right Leg with Squat
- Semi Squat Stick Ups
- Side Lying Hip Abduction with Toe Pointed Toward Floor
- Squat Jumps
- Squat with Cross Body Crunch and Squat Jumps
- Squat with Front Kick
- Squat with Lateral Leg Lift
- Squats
- Static Low Squat Jumps
- Static Low Squat with Lateral Step
- Static Squat with Alternating Heel Raises
- Sumo Squat with Lateral Side Bend
- Wall Sit
- Wall Sit with Tight Arm Circles
Free Weight Exercises:
- Bridge with Chest Fly
- Bridge with Weight
- Calf Raises with Weights
- Deadlifts
- Deadlift with Overhead Press
- Deadlift with Arnold Press
- Flexed Foot Fanny Pulse with Weight
- Fire Hydrants
- Forward Lunge with Row
- Lateral Lunge with Fly
- Lateral Lunge with Lateral Arm Raise
- Lateral Lunge with Row
- Reverse Lunge with Bicep Curl and Hammer Curl
- Single Leg Deadlifts
- Squat with Arnold Press
- Squat with Dumbbell Swing
- Squat with Lateral Arm Raise
- Squat with Overhead Press
- Static Lunge with Pulses while Holding Weights
- Sumo Squat with Tricep Extensions
- Sumo Squat, Oblique Standing Side Bend with Weight
Abs/Core:
Body Weight Exercises:
- 6 Reverse Crunches with Push Up
- Bicycle Crunches
- Bird Dogs
- Boat Pose with Overhead Rope Pull
- Cherry Pickers
- Forearm Plank
- Forward Toe Touch with Reverse Crunch
- Hand Plank
- Knee Kisses
- Leg Lowers
- Leg Lowers with Reverse Crunch
- Oblique Standing Side Bend
- Pendulum Leg Lowers
- Pilates Swimmers
- Pilates Toe Taps (Double Leg)
- Pilates Toe Taps (Single Leg)
- Plank Jacks
- Plank Twists with Hip Dip
- Plank with Knee Taps
- Plank with Pelvic Pulses
- Plank with Single Arm Salute
- Plank with Shoulder Tap
- Plank Taps - Tap Left Foot Out, In; Tap Right Foot Out, In
- Quick, Quick, Slow Crunch
- Reverse Crunches
- Russian Twists
- Side Plank
- Side Plank with Hip Dip
- Side Plank with Toe Taps
- Standing Cross Body Crunch
- Standing Crunches
- Standing Crunches with Front Kick
- Standing Leg Swing
- Standing Toe Touches
- Supermans
- Tap Feet to Floor while in Boat Pose
- Thread the Needle Side Plank
- Twisted Supermans
- Up Down Planks
- V-Ups
- Wood Chops, High to Low
Free Weight Exercises:
- Chest Fly with Alternating Leg Lowers
- Frankenstein Crunches with Weight
- Knee Kisses with Weight
- Oblique Standing Side Bend with Weight
- Overhead Tricep Extensions in Boat Pose
- Plank Rows
- Plank Rows with Tricep Extension
- Plank with Free Weight Pick Ups
- Russian Twists in Boat Pose with Weight
- Skull Crushers with Pilates Toes Taps
- Sumo Squat, Oblique Standing Side Bend with Weight
- Wood Chops with Weight
Cardio:
- 2 Jump Ropes with 1 Big Jump Rope
- 3 Jumping Jacks with 1 X Jack
- 5 Knee Strikes with Basketball Jump
- 6 Fast Feet with Lateral Log Jump
- 6 Jumping Jacks with 6 Mountain Climbers
- 6 Jumping Jacks with Burpee
- 6 Mountain Climbers with Push Up
- 8 Fast Feet with 2 High Knees
- 8 Fast Feet with 4 High Knees
- 8 Fast Feet with Burpee
- Alternating Jabs with 2 Jumping Jacks
- Basic Stair Runs (On Stairs or Step)
- Basic Step
- Basketball Jumps
- Belly Burpees
- Boxer Shuffle
- Boxer Shuffle with Speed Bag Hits (Imaginary Speed Bag)
- Burpee, 1 Plank Jack, Push Up
- Burpee, 2 Plank Jacks, Push Up
- Burpee, Push Up, 4 Mountain Climbers
- Burpees
- Butt Kicks
- Butt Kicks with Arm Pulls
- Donkey Kicks
- Duck Under Left with Right Knee Strike; Duck Under Right with Left Knee Strike
- Duck Unders
- Fast Feet
- Front Kicks
- High Knees
- Jump Rope (Imaginary Jump Rope)
- Jumping Jacks
- Knee Strikes
- Lateral Kicks
- Lateral Step 1, 2, Knee
- Mountain Climbers
- Rear Leg Lifts, Corner to Corner
- Seal Jacks
- Side Shuffle with Boxer Hands
- Side Shuffle Touches
- Skiers
- Soccer Ball Toe Taps
- Speed Skaters
- Step Jacks
- Sweep Jacks
- Tire Jumps; 4 Forward and 4 Back
- V-Step
- Windmills
- Zombie Kicks
Free Weight Exercises:
Warmup Index:
- Alternating Scissor Arms
- Arm Circles (Small, Large, Forward, Backward)
- Boxer Shuffle
- Boxer Shuffle with Speed Bag Hits
- Burpees
- Butt Kicks
- Calf Raises
- High Knees
- High Steps
- High Steps with Diver Arms
- Jog in Place
- Jumping Jacks
- Jump Rope (Imaginary Rope)
- Push Ups
- Semi Squat Stick Ups
- Skiers
- Soccer Ball Toe Taps
- Squats
- Standing Toe Touches
- Sumo Squats
- Sweep Jacks
- V-Step
- Windmills
- Zombie Kicks
Cooldown Index:
- Cat Dog Stretch
- Elephant Arm Stretch
- Flamingo Quad Stretch
- Forward Lunge Calf Stretch
- Hamstring Stretch
- Hand Cuff Shoulder Stretch
- Lateral Lunge Groin Stretch
- Lateral Neck Stretch
- Overhead Tricep Stretch
- Pulling Hands to Toes Stretch in Seated V
- Reach for the Stars Stretch
- Seated Torso Twist Stretch
- Standing Lateral Side Stretch
- Stand Tall with the Wall
Modifications:
- Basketball Jumps - Keep feet planted on the ground and do a regular squat rather than jumping.
- Boat Pose - Rather than elevating feet, touch toes to the ground for added stability.
- Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
- Donkey Kicks - Alternate touching heel to butt, one foot at a time.
- High Knees - Use slow, controlled high steps rather than fast movements.
- Explosive Jumping Movements - Step, walk or use low impact jumps.
- Jumping Jacks - Step left leg out to the side and then right leg out to the side.
- Knee Push Ups – Substitute Wall Push Ups.
- Leg Lowers - Alternating leg lowers.
- Lunge Jumps - Alternating Forward Lunges.
- Mountain Climbers - Use slow, controlled steps rather than fast movements.
- Plank Jack - Step each foot out laterally and back to start position rather than jumping feet simultaneously.
- Plank with Single Arm Salute - Substitute Plank.
- Push Ups - Substitute Knee Push Ups.
- Tricep Push Ups - Substitute Tricep Knee Push Ups.
- Squat Jumps - Keep feet planted on the ground and do a regular squat rather than jumping.
- Up Down Planks - Substitute Static Plank.
- X Jack - Substitute Traditional Jumping Jack.
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