Full Body

Bodyweight Exercise Collection

• Burpee with Tuck Jump

  The burpee with tuck jump adds a tuck jump at the top, building explosive power and conditioning.

  IntermediateBurpeeJump SquatNone (Bodyweight Only)LegsPushCoreFull BodyQuadsGlutesCore

• Burpee

  The burpee is a full-body exercise combining a squat, push-up, and jump, building cardiovascular and muscular endurance.

  BeginnerStandard Push-UpNone (Bodyweight Only)PushLegsCoreFull Body

• Full Back Lever

  The full back lever is a straight-arm pulling hold where the body is completely horizontal and inverted, arms locked behind the body.

  EliteBack Lever StraddleGymnastic RingsPull-up BarSkillPullLats (Latissimus Dorsi)CoreShouldersFull BodyBiceps Tendons

• Human Flag Transition

  The human flag progression builds the shoulder and core strength needed to hold a side flag position.

  EliteSide PlankElbow LeverDragon FlagParallel BarsCoreSkillCoreObliques (Internal & External)ShouldersCore StabilizersLower Back (Erector Spinae)Full Body