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Body weight

  • Single-leg squat & pause

    The single-leg squat & pause is an intermediate level exercise to develop single-leg strength and balance. This exercise targets the quads, hamstrings, glutes and back extensor muscles.

  • Push-up

    The push-up is a great exercise to develop upper-body pressing strength. It also enhances core and hip flexor strength and develops shoulder stability. The push-up is suitable for all fitness levels.

  • Parallel push-up

    The parallel push-up is a beginner exercise to develop upper-body pressing strength. If you do not have the necessary upper-body strength to do a push-up, start with the parallel push-up. In the parallel push-up the movement is performed in a partial range of motion, where leverages of the muscles are mechanically more beneficial.

  • Hands-elevated push-up

    The hands-elevated push-up is a beginner exercise chest exercise. This exercise is an alternative for people that are not able to do a push-up with proper form. In the hands-elevated push-up a lower percentage of body weight has to be lifted, allowing the athlete to perform the exercise in the full range of motion. Full range of motion training provides the benefits of increased flexibility and decreased susceptibility to injury.

  • Feet-elevated push-up

    By placing your feet up on a bench or box a higher percentage of body weight has to be lifted.

  • Single-leg base push-up

    The single-leg base adds instability and places a higher demand on the core muscles.

  • Spiderman push-up

    The Spiderman push-up targets the chest, shoulders and arms. It also enhances core stability and strength.

  • Shoulder tap push-up

    The shoulder tap push-up introduces a one-hand support. The one-hand support enhances shoulder stability.

  • T push-up

    The T-push up is an intermediate level exercise to build upper body pressing strength, torso strength and shoulder stability.

  • Alternating shuffle push-up

    The alternating shuffle push-up is an intermediate upper body exercise. This exercise introduces balancing on the ball.