Every card in the deck maps to one of these five moves. Pick your intensity above — the whole guide updates to show your version of each exercise.
Push-Ups
Upper-body pushing strength
Beginner Knee Push-Up
How to perform
- Start on your knees with hands shoulder-width apart
- Keep your body in a straight line from knees to head
- Lower your chest toward the ground
- Push back up to starting position
Focus on keeping your core tight throughout the movement.
Standard Regular Push-Up
How to perform
- Start in a plank position, hands shoulder-width apart
- Keep your body in a straight line from heels to head
- Lower your body until chest nearly touches the floor
- Push your body back up to starting position
Don't let your hips sag or pike up. Maintain a rigid plank throughout.
Advanced Push-Up + Wide Push-Up
A two-part combo: the standard push-up builds pressing strength, the wide push-up shifts the load to your chest and shoulders — and walking your hands between positions keeps your core working the whole time.
How to perform
- Perform one regular push-up
- Move hands out wider than shoulder width
- Perform one wide push-up
- Return hands to regular position
Wide push-ups target your chest more. Keep the transitions smooth.
Elite Quad Push-Up Complex
Four push-up variations chained into one sequence — standard, wide, diamond and pike — hitting chest, shoulders and triceps from every angle while your core stabilizes every transition.
How to perform
- Regular push-up
- Walk hands out — wide push-up
- Diamond push-up (hands together)
- Pike push-up (hips raised), then walk back to plank
This hits chest, shoulders, and triceps from every angle — and walking between positions keeps your core working the whole time.
V-Ups
Core & abs
Beginner Tuck-Up (Knee Tuck)
How to perform
- Start in a hollow body position (lower back pressed to floor)
- Tuck your knees to your chest
- Bring your chest up to hug your knees
- Return to the hollow body position
Standard V-Up
How to perform
- Lie on your back with arms extended behind your head
- Simultaneously raise your legs and upper body
- Reach your hands toward your toes, forming a V-shape
- Lower back down with control
Advanced Tuck-Up + V-Up
The tuck-up fires the deep core, then the full V-up immediately takes the same chain through its complete range — compression and extension back to back.
How to perform
- Perform one tuck-up
- Immediately perform one full V-up
Elite V-Up Complex
Four core movements in a row — narrow, wide, and both cross V-ups — working abs, obliques and flexibility, while the alternating cross-touches add coordination.
How to perform
- Narrow V-up (feet together, touch your toes)
- Wide V-up (legs spread, reach between them)
- Cross V-up right (left hand to right foot)
- Cross V-up left (right hand to left foot)
Arch-Ups
Back & posterior chain
Beginner Upper Body Arch
How to perform
- Lie face down with arms extended in front
- Lift only your upper body (arms, chest, head)
- Keep your legs on the ground
- Lower with control
Standard Superman
How to perform
- Lie face down with arms extended in front
- Simultaneously raise your arms, legs, and chest
- Hold at the top briefly
- Lower back down with control
Advanced Upper Arch + Full Arch
The upper arch isolates your upper back, then the full superman recruits the entire posterior chain — double the time under tension for your whole back side.
How to perform
- Perform one upper body arch
- Perform one full superman arch
Elite Arch-Up Complex
Narrow and wide arches load the full back line, then alternating cross-lifts (opposite arm + leg) add cross-pattern coordination — back, glutes and shoulders in one sequence.
How to perform
- Narrow arch-up (arms and legs close)
- Wide arch-up (arms and legs spread)
- Cross lift (right arm + left leg)
- Cross lift (left arm + right leg)
Squats
Parallel-stance leg strength
Beginner Half Squat
How to perform
- Stand with feet shoulder-width apart
- Lower until thighs are parallel to ground (90° at knees)
- Keep chest up and weight in heels
- Push back up to standing
Standard Full Squat
How to perform
- Stand with feet shoulder-width apart
- Lower as deep as mobility allows
- Keep chest up and weight in heels
- Push back up to standing
Advanced Squat + Squat Jump
Strength plus explosiveness: a full-depth squat followed by an explosive jump squat. Land soft and sink straight into the next rep.
How to perform
- Perform one full squat
- Squat again and explode up into a jump — land soft
Elite Squat Complex
Strength, isometrics and explosiveness in one set: two squats, a 90° hold, twist-kneels to each side for control and mobility, and a tuck jump to finish — leg strength, balance and explosive power.
How to perform
- Deep full squat
- One more squat — thighs parallel
- Hold the squat at 90°
- Twist-kneel right (knee taps the floor, back to the hold)
- Twist-kneel left
- Explode up into a squat tuck jump (knees to chest)
Lunges
Staggered-stance legs · balance & coordination
Beginner Static Lunge
How to perform
- Step forward with one leg
- Lower hips until both knees are bent 90°
- Push back to starting position
- Switch legs
Standard Alternating Lunge
How to perform
- Step forward into a lunge (right leg)
- Push back to standing
- Step forward into a lunge (left leg)
- Push back to standing
Advanced Jumping Switch Lunge
A true hybrid of the alternating lunge and the switch lunge — both kept at full effect, nothing flattened. Each leg gets its own entrance and exit, and the mid-air switches train brain-level coordination on top of single-leg power.
How to perform
- Lunge step forward — right leg in front
- Jump and switch legs in the air — land in a lunge, left leg in front
- Lunge step back with the left leg, up to standing
- Lunge step forward with that same left leg
- Jump switch — land with the right leg in front
- Lunge step back with the right leg
Elite Lunge Complex
Five explosive elements per side — lunges, power skips, heel drives and a switch jump — building explosive power, agility and control under fatigue.
How to perform
- Forward lunge
- Power skip (drive the back knee up high)
- Back lunge
- Reverse power skip (heel drive)
- Back lunge
- Jumping switch lunge
- Repeat on the opposite leg