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Content
| 3 | Back lifts | Raise back slowly against ceiling. | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 66 | Bar front raise | Stand up straight, with straight arms raise bar in front of you | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | Edit |
| 86 | Barbell pullover | Straight body, back slightly elevated, barbell in straight arms, let down above head and back again | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | Edit |
| 84 | Barbell row | Using a barbell, stand with straight legs and body bent straight forward. Row from floor to chest. | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | Edit |
| 31 | Bent leg twist | On back, arms out, legs 90 degrees, roll legs to left and right in air | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 34 | Bicycle | On your shoulders and elbows, cycle feet in air. | 1 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 35 | Bicycle crunch | On your back, arms behind head, legs in 90 degrees, alternate left knee to right elbow and vice verse | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 97 | Boxing combo | Left jab, right cross, left hook, right hook, left lowshot, right lowshot | 1 | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 53 | Burpee mules | Burpes with mule kick to roof in pushup position and pulled knees in jump | 1 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 30 | Burpees | From pushup position, jump feet to hands, stand up, jump, back to pushup position. | 1 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 47 | Calf press | Standing on a ledge, raise body up and down using calfs only | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 76 | Ceiling push | On back, legs straight up. Push against ceiling | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 69 | Chair jumps | Jump up on chair with both feet, go down. Repeat. | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | Edit |
| 41 | Chest expanders | Stand up, arms straight out from sides, hug and return | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 44 | Chins | Using a pull-up bar, with palms forward away from you. | 1 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | Edit |
| 68 | Clapping pushups | Pushups with hand clap | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 2 | Crunches | Abdominal crunches | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 72 | Deadlift | With exercisebar. | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | Edit |
| 21 | Diamond pushup | Push-ups with hands forming a diamond on the floor | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 78 | Double arm rows | One KB in each hand, body slightly bent forward. Row | 1 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 50 | Double biceps curl | With exercise bar against wall | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | Edit |
| 60 | Dumbell chest press | On your back on floor, press dumbells to ceiling and back | 1 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 67 | Dumbell lunge rotation | Lunges with dumell in straight arms in front of you. While going down, rotate body to side. Alternate sides. | 1 | 1 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 16 | Elevated crunches | Crunches with your legs in the air, 90 degrees | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 81 | Explosive pushups | Standard pushup but push your body into the air at high position | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 64 | Floor wipers | On back, legs straight up. Let legs down on one side and over to next. Alternate. | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 101 | Free boxing | Free boxing against bag | 1 | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 95 | Free fight sandbag | Free combinations on bag | 1 | 1 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 15 | Front kick | Kick straight ahead (Front snap kick) | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 100 | Front kick + knee | Left front kick, follow right straight knee. Alternate legs. | 1 | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 94 | Front kick to sandbag | Alternate leg | 1 | 1 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 49 | Good mornings (EB) | Stand up, body bent forward straight legs. Bow with exercisebar behind your head | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | Edit |
| 87 | Good mornings (KB) | With kettlebell behind head, bow in good mornings. | 1 | 1 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 74 | Hanging knee raises | Hanging from pull-up bar, raise knees | 1 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | Edit |
| 57 | Heavy bag push | Push the heavy bag | 1 | 1 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 55 | Hindu pushup | Also known as the worm | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 52 | Hindu Squats | Arms big circles in sync with squats | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 10 | Hip raise | Lay on back, arms out, then raise and lower your hip | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 103 | Jump (over obstacle) | Find something not to tall and jump over it from side to side. Cone, KB, dumbell, it all works. | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 1 | Edit |
| 8 | Jump squats | As regular squats but ending with a jump | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 104 | Jump with one leg on box | Find a box or stepup plank, jump as high as you can with alternating leg up on plank to shoot of into the air | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | Edit |
| 23 | Jumping jacks | Jump up and down, alternating clapping your hands above your head and widen your feet | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 17 | Jumps | Jump into the air and back again | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 63 | Jumps high knees | Jump straight up, pull up knees to chest in air | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 77 | Kettlebell clean & press | Grip KB in hand, jerk up to shoulder level, from there push to ceiling. Alternate arm | 1 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 43 | Kettlebell press | From ground, lift bell to straight arm in a jerking motion. 15 sec change arm | 1 | 1 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 42 | Kettlebell swing | With a kettlebell in a grip with both hands, swing up in front of you, and when bell goes down, follow the motion with your legs | 1 | 1 | 1 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 82 | Kneeling triceps press | On one knee, arms at sides, press down and up using cable machine | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | Edit |
| 56 | Leg circles | On back, legs straight above floor. Circle feet | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 12 | Leg lift | Lay straight on your back, raise straight legs up past your head and back again | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 22 | Leg spreads | On back, arms at your sides, lift legs just a few centimerers from the ground then spread and clap them back again in air | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 14 | Lunges (back) | Lunge in back of your body | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 13 | Lunges (forward) | Lunge in front of you | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 9 | Lying triceps lift | Lay on your stomach, legs down your sides, then lift your hands against the ceiling | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 39 | Mountain climbers | Hands wide apart on floor, feet up beside your body alternating left and right | 1 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 73 | No arms roll-up | Start on back, roll legs over your body then roll up until standing without help from hands. | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | Edit |
| 83 | One arm rows (DB) | Bent forward, one hand dumbell rows. Half time, switch arm. | 1 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |
| 18 | Overhead press | Stand up, press hands straight up. Preferably with dumbells | 1 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | Edit |