Endurance exercises

The Abdominal Air Bike is a bodyweight core exercise that combines controlled rotation with steady tension to build strength and endurance.

The Alternate Heel Touchers is a simple core exercise that builds control and endurance by using small side-to-side movements under tension.

The Alternate Leg Raise is a controlled core exercise that builds strength and stability by lifting one leg at a time while staying steady.

The Assault Bike Run is a full-body conditioning movement that uses steady pedaling and pushing to build stamina and work capacity.

The Battling Ropes deliver a high-intensity full-body workout that builds endurance, power, and conditioning through continuous, explosive movement.

The Bicycle Crunch is a controlled core exercise that builds strength and coordination by combining rotation with alternating leg movement.

The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.

The Bodyweight Squat is a foundational lower-body exercise that builds leg strength, mobility and movement control.

The Bodyweight Step Up is a lower-body exercise that builds leg strength, balance and control using a simple stepping motion.

The Burpee is a full-body exercise that builds conditioning, strength, and coordination through a fast, continuous movement.

The Burpee Box Jump combines a burpee with an explosive box jump to build full-body power, coordination, and high-intensity conditioning.

The Burpee Broad Jump is a full-body exercise that combines a burpee with a forward jump to build power, conditioning, and total-body strength.

The Butt Kicks are a fast-paced bodyweight movement that improves lower-body coordination, rhythm, and movement efficiency.

The Calf Foam Roll is a recovery-focused exercise that uses bodyweight pressure to reduce stiffness and improve comfort in the lower legs.

The Criss Cross Elbow to Knee trains your abs through controlled rotation, improving core strength, balance and coordination.

The Dumbbell Decline Sit-Up increases core strength by adding resistance and a steeper angle to the classic sit-up.

The Dumbbell Devil’s Press is a full-body exercise that combines strength, explosive movement and intense cardio effort.

The Dumbbell Step Up is a simple but effective lower-body exercise that builds leg strength, balance and control using a raised platform.

The Dumbbell Thruster is a full-body compound exercise that combines a squat and overhead press to build strength and conditioning.

The Elbow Up and Down Dynamic Plank adds controlled movement to a plank to build core strength, stability, and shoulder control.

The Farmers Walk is a loaded carry exercise that builds grip strength, full-body stability, and posture under continuous tension.

Flutter Kicks are a floor-based core exercise that trains control and endurance by keeping the legs moving while the upper body stays stable.

The Forward Lunge is a unilateral lower-body exercise that builds leg strength and control while reinforcing balance and coordinated movement.

The Front Elbow Plank builds core strength and stability while training your abs, lower back, and shoulders together.

The Front Plank to Toe Tap is a controlled plank variation that challenges core stability while adding small, alternating leg movements.

High Knee Skips are a bodyweight running drill that improves rhythm, coordination and lower-body power through repeated knee lifts.