Burpees help you tone and lose weight.


Mountain climbers work several muscles. Shoulder, triceps, chest, serratus anterior, and abdominal muscles help keep a plank position.

Mountain Climbers

Turkish get-ups enhance posture by activating upper-body muscles. Holding a free weight above your shoulder improves shoulder mobility and stability during Turkish get-ups.

Turkish Get-Up

Sprawling is a great full-body exercise. It works your shoulders, core, arms, glutes, quadriceps, and hamstrings.


Russian twists build core, obliques, and spine. It trains your balance, spine stability, and core all at once.

Russian Twists

BOSU workouts increase balance, stability, and flexibility.

BOSU Ball Planks

Rowing is a total-body workout that strengthens arms, legs, core, and cardio.

Rowing Machine

Inclined treadmill running improves calorie expenditure, lower leg muscles (hamstrings and glutes), and heart rate.

Running On an Incline

High-intensity interval training (HIIT) involves brief, intense bursts of exercise followed by short, active recovery periods.


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