Plank Knee Ins serve as an excellent exercise to engage multiple muscle groups simultaneously, including the shoulders, abs, hip flexors, chest, and arms.

Plank Jacks fuse a dynamic plank with jumping jacks, making them an ideal addition to a circuit or as a workout finisher. They effectively engage the arms, shoulders, abs, and hips.

Prisoner Lunges offer a great variation to test your balance and core strength, transforming it into a comprehensive full-body workout. Engage the quads, glutes, and abs with this exercise.

Pushups are a foundational upper body exercise, fortifying the entire upper body, encompassing the chest, shoulders, arms, and abs. Irrespective of your fitness level, various modifications exist to tailor these to your workouts, accommodating both beginners and advanced practitioners.

The Runner's Jump stands as an advanced lunge variation, demanding power from the glutes, hamstrings, calves, and core muscles. They serve as an excellent choice for concluding a workout or integrating with other sport-specific exercises.

Engage in the Side Plank, an impactful core workout enhancing the strength of the abs, back, and shoulders. Explore beginner and advanced variations with these guidelines.

This variation of the side plank effectively engages multiple muscle groups simultaneously, including the obliques, glutes, back, and shoulders.

Single Leg Squats prove excellent for developing single-leg strength and enhancing stability in the hip, knee, and ankle joints. They engage the quads, glutes, calves, and core muscles effectively.

Speedskaters serve as an exceptional addition to your routine, elevating your heart rate, enhancing athletic ability, agility, and effectively engaging both the glutes and legs!

This high-level plyometric exercise is excellent for developing single-leg strength, power, and stability. It engages the quads, glutes, calves, hips, and core muscles comprehensively.

Just squatting down and maintaining the stretch aids in loosening the inner thighs, releasing tension in the back, and enhancing ankle mobility. This stretch targets the inner thighs, glutes, calves, and back. It's versatile and can serve as a warm-up, cooldown, or a standalone mobility exercise.

This variation derived from Animal Flow's "Beast Load & Unload" exercise effectively tests the strength of the arms, back, shoulders, and hips while enhancing ribcage mobility.