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
Each push-up = 1 rep
Pro Tip:
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
Each push-up = 1 rep
Pro Tip:
Don't let your hips sag or pike up. Maintain a rigid plank throughout.
Advanced: Push-Up + Wide Push-Up
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
Both push-ups together = 1 rep
Pro Tip:
Wide push-ups target your chest more. Keep the transitions smooth.
Elite: Quad Push-Up Complex
How to perform:
- Regular push-up
- Wide push-up
- Diamond push-up (hands together)
- Pike push-up (hips raised)
All four push-ups = 1 rep
Pro Tip:
This hits chest, shoulders, and triceps from every angle. Control each movement.
V-Ups
Core compression power
Beginner: Tuck-Up
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
Each tuck-up = 1 rep
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
Each V-up = 1 rep
Advanced: Tuck-Up + V-Up
How to perform:
- Perform one tuck-up
- Immediately perform one full V-up
Both movements = 1 rep
Elite: V-Up Complex
How to perform:
- Standard V-up
- Wide V-up (legs spread apart)
- Cross V-up right (left hand to right foot)
- Cross V-up left (right hand to left foot)
All four movements = 1 rep
Arch-Ups
Back and 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
Each arch = 1 rep
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
Each full arch = 1 rep
Advanced: Upper Arch + Full Arch
How to perform:
- Perform one upper body arch
- Perform one full superman arch
Both arches = 1 rep
Elite: Arch-Up Complex
How to perform:
- Standard arch-up
- Wide arch-up (arms and legs spread)
- Cross lift (right arm + left leg)
- Cross lift (left arm + right leg)
All four movements = 1 rep
Squats
Lower body 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
Each squat = 1 rep
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
Each squat = 1 rep
Advanced: Squat + Squat Jump
How to perform:
- Perform one full squat
- Perform one squat jump (explode up, land soft)
Both squats = 1 rep
Elite: Squat Complex
How to perform:
- Full squat
- Squat 90° hold (3 seconds)
- Twist-kneel right
- Twist-kneel left
- Squat tuck jump
Full sequence = 1 rep
Lunges
Single-leg power
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
Each side = 1 rep
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
Both sides together = 1 rep
Advanced: Jumping Switch Lunge
How to perform:
- Lunge forward
- Jump and switch legs in the air
- Land in lunge, step back
- Repeat: lunge, jump switch, step back
2 lunges + 2 switches = 1 rep
Elite: Lunge Complex
How to perform:
- Forward lunge
- Power skip (knee drive)
- Back lunge
- Reverse power skip (heel drive)
- Jumping switch lunge
- Repeat on opposite leg
Full sequence both sides = 1 rep