For women · Standing
Side to Side Squat
Legs
Step your feet out wide and squat on one side, bending one knee and straightening the other
Military calisthenics exercises
Watch 222 bodyweight exercise demonstrations from the app, for women and men. Choose a body area, position or difficulty, then open a guide for its video and steps.
Exercise guides
222 exercises
For women · Standing
Half Squat Jump
Legs
Lower into a half squat with your hands clasped in front of you, then explode upward with a quick, controlled jump while swinging your arms behind you
For women · On hands and knees
Push Up with Forward Arm Reach
ArmsCore
Place your hands under your shoulders and lower into a modified knee push-up
For women · Standing
Squat to Knees
Legs
Lower into a strong squat, then carefully bring one knee at a time to the floor before standing back up into a low squat
For women · Standing
Burpee Without Jump
Full body
Place your hands on the floor, step back into a plank, return your feet underneath you, and stand tall lifting your arms overhead
For women · Standing
Squat with Leg Raise
LegsCore
Sink into a squat with your hands in a prayer position, then stand and lift one leg out while reaching the opposite arm in that direction to tap hand to foot
For women · Standing
Reverse Lunges
Legs
Step one foot back into a lunge, then drive through your front heel to return to standing
For women · Standing
Left Side Squat to Knee Raise
LegsCore
Draw your hands behind your head with elbows wide and step into a squat to the left, then push back to center and lift your left knee
For women · Standing
Right Side Squat to Knee Raise
LegsCore
Move into a squat on the right, then return to standing and drive your right knee upward
For women · On hands and knees
Plank Shoulder Taps
ArmsCore
From a strong plank, tap one hand to the opposite shoulder, then alternate sides
For women · On hands and knees
Plank Hand to Foot Touch
ArmsCore
From a plank position, reach one hand toward the opposite foot, then return and switch sides
For women · Lying on your back
Lying Toe Touches
Core
Lie on your back with straight legs and arms overhead, then raise one leg and reach the opposite arm to tap your lifted foot
For women · Standing
90 Degree Squat
Legs
Lower until your knees reach roughly a 90-degree angle, then press back to standing
For women · Standing
Standing Walkout
Full body
Start standing then hinge forward, place your hands on the floor, and walk them into a plank
For women · On hands and knees
Knee Push Ups
ArmsCore
Come into a modified push up position by drawing your knees and toes on the floor and stacking your hands under your shoulders
For women · On hands and knees
Plank Leg Raises
CoreLegs
Stack your elbows under your shoulders and lift one leg slightly from your plank, lower it with control, then switch sides
For women · Lying on your back
Lying Leg Scissors
CoreLegs
Place your hands behind your head and lift your shoulders off the ground
For women · On hands and knees
Knee Plank Up Downs
ArmsCore
Begin in a forearm plank on your knees, then press up one arm at a time to come up on both your hands before lowering each arm back down
For women · On hands and knees
Plank Up-Downs Harder
ArmsCore
Start in a high plank on your palms and lower to your forearms one arm at a time, then press back up to your hands with control
For women · Standing
Squat
Legs
Bring your hands to prayer position, sit your hips back and lower into a strong squat before driving through your heels to stand tall while dropping your hands down to your sides
For women · On hands and knees
Forearm Plank Rocks
ArmsCore
Shift your body gently forward and back while holding a solid forearm plank
For women · Standing
Burpee Simplified
Full body
Place your hands down, step into a plank, then lower your knees for a modified push up
For women · Seated
Elbow Supported Knee Trucks
ArmsCore
Place your forearms on the ground behind you with your palms facing down for stability
For women · Seated
Tricep Deep Pulls
Arms
Lift into a reverse tabletop, then bend your elbows to lower before pressing back up
For women · Lying face down
Superwoman Hold
BackLegs
Lift your arms, chest, and legs away from the floor, creating one long line through your body
For women · Standing
Lunge Pulses Left
Legs
Step one foot back into a lunge and lift up with control, keeping the front knee steady over the foot
For women · Standing
Lunge Pulses Right
Legs
Begin in a lunge by stacking your front knee over your foot with your hands on your hips
For women · Seated
Reverse Plank Crunches
ArmsCore
Lift your hips into a reverse plank, then draw one knee toward your chest before extending it back out
For women · Lying face down
Prone Push Up
ArmsBack
Press your chest up into a gentle seal stretch, then slowly lower back toward the floor with control
For women · Lying on your back
Single Leg Crunch
Core
Place your hands behind your head and lift one knee toward your chest as you curl your upper body toward it, then return with control before switching sides
For women · On hands and knees
Deep Knee Push Up
ArmsCore
Ground your knee, toes, and hands on the floor
For women · On hands and knees
Plank Shoulder Taps Harder
ArmsCore
Widen your feet for stability, then tap each shoulder while keeping your hips square to the floor
For women · Lying on your back
Angled Crunch
Core
Interlace your fingers and flip your palms out and over your head
For women · Standing
Backward Tricep Presses
Arms
Drive your arms straight back behind your body, squeezing through the triceps before returning with control
For women · Seated
Seated Supported Leg Openers
CoreLegs
Lean your arms back with bent knees and tap your legs outward
For women · Lying face down
Booty V Raise
LegsCore
Lay face down with your arms crossed to support your forehead on the floor, then move your legs into a wide V up and down with control
For women · Standing
Butt Kicks
Legs
Kick your heels up toward your glutes in a steady rhythm, keeping your chest lifted and arms moving naturally
For women · Seated
Chest Opener
ArmsBack
Open your arms wide and gently draw your shoulders back as you lift through your chest
For women · Seated
Crab Reach
ArmsBackCore
Take a seat and press through one supporting hand to lift your chest and hips
For women · Seated
Left Hand to Toe Reach
Core
Reach your left hand toward your opposite foot, rotating through your torso as you move
For women · Seated
Right Hand to Toe Reach
Core
Extend your right hand toward the opposite foot, moving with control instead of speed
For women · On hands and knees
Fire Hydrant Kicks Left
Legs
Come into table top and lift your left knee out to the side and back down, then extend it behind you up and down
For women · On hands and knees
Fire Hydrant Kicks Right
Legs
Raise your right knee to the side and back down, then extend the same leg and return without letting your hips turn
For women · On hands and knees
Groiners
ArmsCoreLegs
Step one foot toward the outside of your hand, then switch sides in a smooth, flowing rhythm
For women · Lying face down
Prone Bent-Knee Leg Lifts
Legs
Lay belly down and cross your arms to support your head
For women · Seated
Feet-Elevated Seated Core Twists
Core
Bend your knees and lift your feet off the floor, then rotate your torso from side to side while bringing your hands toward the outside of each hip
For women · Standing
Kick Backs
Legs
Come to a stand and slightly widen your stance
For women · Lying on your back
Knee Rolls
Legs
Bend your knees and draw them toward your chest, then wrap your arms around your shins
For women · Lying on your back
Lateral Knee Drops
CoreLegs
Lift your knees up while keeping your toes on the ground, lower your knees to one side, then bring them back through center before switching
For women · On hands and knees
Runner's Lunge Twist Left
LegsCore
Step into a runner's lunge, keep your right palm down, then lift your left arm up to open your chest toward your left side
For women · On hands and knees
Runner's Lunge Twist Right
LegsCore
Hold your runner's lunge and turn your chest toward the right, reaching through the upper body
For women · Lying on your back
Lying Legs Extension
CoreLegs
Extend both legs away from your body, then draw them back in with control
For women · Lying on your back
Lying Spinal Twist Stretch Left
BackCore
Draw your left knee toward your chest, then gently twist to the right while keeping your shoulders relaxed against the floor
For women · Lying on your back
Lying Spinal Twist Stretch Right
BackCore
Guide your right knee toward the left and allow your breath to soften the movement
For women · On hands and knees
Mountain Climbers
Full body
Press firmly through your fingers and stabilize your core, then drive your knees forward one at a time with a steady rhythm
For women · On hands and knees
Plank Jacks
Full body
Jump your feet out and back together while maintaining a strong plank
For women · Lying face down
Prone Leg Bends
Legs
Bend your knees to bring your heels toward your glutes before lowering down again
For women · Lying face down
Prone Opposite Arm Leg Lifts
BackLegs
Lift one arm and the opposite leg together, then lower with control before switching sides
For women · Lying face down
Prone Quad Left
Legs
Bend your left knee and gently draw your foot toward your glute for a quadriceps stretch
For women · Lying face down
Prone Quad Right
Legs
Bring your right heel toward your glute and breathe into the front of your thigh as it lengthens
For women · Standing
Standing Arm Rotations
ArmsBack
Raise your arms shoulder height to your sides
For women · Lying on your back
Reclined Big Toe Left
Legs
Bend your left knee toward your chest and rest your palms on your shin
For women · Lying on your back
Reclined Big Toe Right
Legs
Bend and straighten your right leg upward to move through a gentle stretch through the hamstring
For women · Seated
Seated Core Reach Back
Core
Bend your knees with your heels on the floor and your arms lifted in front of you, lean back slightly, then open one arm behind you before returning to center
For women · Seated
Seated Cross Toe Touches
Core
Spread your legs wide with your feet flexing upwards, reach one hand toward the opposite foot, then return to center before switching sides
For women · Seated
Seated Twist with Arm Opening
CoreBack
Reach your arms up and out to shoulder height, then alternate rotating your torso to each side
For women · Seated
Single Leg in and Out Left
CoreLegs
Clasp your hands toward your chest, bend your knees with your feet planted on the ground, then move through extending and bending your left knee toward your chest with control
For women · Seated
Single Leg in and Out Right
CoreLegs
Reach your right leg long, then pull it back in with control
For women · Seated
Sitting Ab Crunch
Core
Place your hands behind you and gently bend your elbows as you lower and open and close your legs, then crunch your legs back in
For women · Standing
Speed Run in Place
Legs
Alternate bending your knees and swinging your arms in a fast, controlled rhythm
For women · Standing
Standing Leg Circles Left
Legs
Place your hands on your hips, then lift your left leg with a flexed foot and move up, out, and back in a circular motion from your hip
For women · Standing
Standing Leg Circles Right
Legs
Ground down through your left foot, then lift and circle your right leg in a smooth, controlled motion
For women · Standing
Trunk Circles Left
BackCore
Place your hands on your hips for stability, then circle your upper body to the left in a slow, continuous motion
For women · Standing
Trunk Circles Right
BackCore
Guide your torso in a full circle to the right, staying relaxed through the shoulders
For women · Lying face down
Unilateral Hand Behind Stretch Left
ArmsBack
Place your right hand behind your head and use your elbow to guide your chest open to that side
For women · Lying face down
Unilateral Hand Behind Stretch Right
ArmsBack
Take your left hand behind your head with your right arm extended in front of you and your toes pointed down on the ground
For women · Lying face down
Unilateral Lifting Arm Left
Arms
Lay belly down with your feet flexed and toes grounded on the mat for support
For women · Lying face down
Unilateral Lifting Arm Right
Arms
Lift your right arm smoothly overhead before lowering it again
For women · Standing
Waist Pinchers Left
Core
Stand tall and lift your left arm up, then crunch your left elbow and left knee toward your left hip, creating a strong squeeze through your side waist
For women · Standing
Waist Pinchers Right
Core
Stabilize through your left foot, then crunch your right elbow and right knee toward each other
For women · Standing
Wide Toe Touches
LegsCore
Stand with your feet wide and arms out, then alternate twisting and reaching toward the opposite foot with the opposite hand before slowly lifting back up to center and switching sides
For men · On hands and knees
Push-Up
Arms
Start in a high plank with your hands slightly wider than shoulder-width and your body in a straight line.
For men · On hands and knees
Pike Walk-Out
ArmsCore
Start in a pike position with your hands on the floor and your hips raised high.
For men · On hands and knees
Plank Up-Down
ArmsCore
Start in a forearm plank with your core engaged and your body straight.
For men · On hands and knees
Hand-Release Push-Up
Arms
From a high plank, lower your chest all the way to the floor.
For men · On hands and knees
Dive Bomber Push-Up
Arms
Start with your hips raised like Downward Dog and bend your elbows as you sweep your chest low over the floor.
For men · Lying face down
Lying Pull-Backs
BackArms
Lie on your stomach with your arms extended forward and lift your chest and legs slightly.
For men · Lying face down
Alternating Superman
BackLegsArms
Lie on your stomach with your arms reaching forward and your legs extended back.
For men · On hands and knees
Kneeling Lat Rock-Back
BackArmsLegs
Start on all fours and reach your straight arms farther forward.
For men · Lying on your back
Glute Bridge
LegsCore
Lie on your back with your knees bent and feet flat on the floor.
For men · Standing
Wide Air Squat
Legs
Stand with your feet wider than shoulder-width and turn your toes slightly outward.
For men · Standing
Reverse Lunge to High Knee
LegsCore
Step one foot back and lower into a reverse lunge.
For men · Standing
Explosive Squat Jump
Legs
Lower into a squat with your chest lifted and your knees tracking over your toes.
For men · Standing
Curtsy Lunge
Legs
Step one foot diagonally behind the other as if performing a curtsy.
For men · Standing
Rocking Calf Raise
Legs
Roll onto the balls of your feet and raise your heels as high as possible.
For men · Lying on your back
Lying Leg Raise
CoreLegs
Lie on your back with your legs straight and your arms by your sides.
For men · Lying on your side
Side Crunch — Left
CoreLegs
Lie on your left side with your legs together and your top hand behind your head.
For men · Lying on your side
Side Crunch — Right
CoreLegs
Lie on your right side with your legs together and your top hand behind your head.
For men · On hands and knees
Forearm Plank
CoreArmsLegs
Place your forearms on the floor with your elbows under your shoulders and extend your legs behind you.
For men · Lying on your back
Explosive Sit-Up
CoreLegs
Lie on your back with your knees bent and your arms extended behind your head.
For men · Lying on your back
Flutter Kicks
CoreLegs
Lie on your back with your lower back pressed down and hold your straight legs just above the floor.
For men · On hands and knees
Plank Reach-Through
ArmsBackCore
Start on all fours or in a low bear plank, supporting yourself with one hand.
For men · On hands and knees
Bird Dog
CoreBackLegs
Start on all fours with a neutral spine and your core engaged.
For men · On hands and knees
Beginner Mountain Climbers
CoreArmsLegs
Start in a high plank with your hands under your shoulders.
For men · Standing
Burpee with Push-Up
Full body
From standing, squat down, place your hands on the floor, and send your feet back into a plank.
For men · Standing
Burpee to Plank
Full body
From standing, squat down and place both hands on the floor.
For men · Standing
Step-Back Burpee
Full body
Squat down, place your hands on the floor, and step one foot at a time back into a high plank.
For men · Standing
Split Squat — Left
Legs
Take a split stance for the left side and keep both feet planted.
For men · Standing
Split Squat — Right
Legs
Take a split stance for the right side and keep both feet planted.
For men · Standing
Alternating Side Lunges
Legs
Stand with your feet wide and shift your hips to one side as you bend that knee.
For men · On hands and knees
Pike Push-Up
Arms
Start in a pike position with your hips high and your hands slightly wider than your shoulders.
For men · On hands and knees
Plank Shoulder Tap
ArmsCore
Hold a high plank with your feet wide enough for stability.
For men · Lying on your back
Crunch with Legs Raised
CoreLegs
Lie on your back and raise your bent legs until your shins are parallel to the floor.
For men · Seated
Russian Twist
CoreLegs
Sit with your knees bent, lean back slightly, and keep your chest open.
For men · Lying face down
Superman
BackLegs
Lie on your stomach with your arms reaching forward and your legs extended back.
For men · Lying face down
Prone Y-Lift
BackArms
Lie on your stomach with your arms reaching diagonally forward to form a Y shape.
For men · Lying face down
Reverse Snow Angels
BackArms
Lie on your stomach and raise your straight arms slightly off the floor.
For men · Lying face down
Prone I-Lift
BackArms
Lie on your stomach with both arms extended straight overhead to form an I shape.
For men · Standing
Squat Jumps
Legs
Lower into a squat with your chest lifted and your weight centered over your feet.
For men · On hands and knees
Kneeling Push-Ups
Arms
Place your knees on the floor and your hands slightly wider than your shoulders, forming a straight line from knees to head.
For men · Seated
Reverse Tabletop Lift
LegsArms
Sit with your knees bent, feet flat, and hands on the floor behind you.
For men · Standing
Frog Deadlift
Legs
Stand wide with your toes turned out and reach your hands toward the floor between your feet.
For men · Standing
Quiet Jack
LegsArms
Stand tall and step one foot out to the side while raising your arms overhead.
For men · Standing
Squat with Torso Rotation
LegsCore
Lower into a squat with your hands near your head and your chest lifted.
For men · Lying on your back
Bicycle Crunch — Simple
CoreLegs
Lie on your back with both feet on the floor and your hands near your head.
For men · Lying on your back
Bicycle Crunch — Advanced
CoreLegs
Lie on your back with your legs raised and shoulders lifted off the floor.
For men · Seated
Floor Triceps Dips
Arms
Sit with your knees bent, feet flat, and hands behind your hips.
For men · Standing
Marching High Knees
Legs
Stand tall and march in place, lifting each knee to about hip height.
For men · Standing
Overhead Claps
ArmsBack
Stand tall with your arms extended sideways at shoulder height.
For men · Standing
Cross Toe Touches
LegsBackCore
Stand with your feet wide and your arms extended to the sides.
For men · Standing
Squat and Front Kick
Legs
Lower into a squat with your hands in front of your chest.
For men · Standing
Butt Kicks with Chest Opener
LegsArms
Jog lightly in place while bringing your heels toward your glutes.
For men · Standing
Arm Circles
ArmsBack
Stand tall with both arms extended sideways at shoulder height.
For men · Standing
Standing Knee Drive
CoreLegsArms
Stand tall and extend both arms overhead.
For men · Seated
Reverse Plank Hold
LegsArms
Sit with your legs straight and place your hands on the floor behind you.
For men · Lying face down
Prone Arm Sweeps
BackArms
Lie on your stomach with your knees bent, feet raised, and arms hovering above the floor.
For men · Lying on your back
Lumbar Rotation Stretch
BackCoreLegs
Lie on your back with your knees bent, feet together, and arms extended to the sides.
For men · Seated
Upper Trapezius Stretch
BackArms
Sit or stand tall and relax your shoulders.
For men · On hands and knees
Cat-Cow
BackCore
Start on all fours with your hands under your shoulders and knees under your hips.
For men · On hands and knees
Half-Kneeling Hip Flexor Stretch — Right
Legs
Take a half-kneeling position for the right hip flexor stretch, with one foot forward and the other knee down.
For men · On hands and knees
Half-Kneeling Hip Flexor Stretch — Left
Legs
Take a half-kneeling position for the left hip flexor stretch, with one foot forward and the other knee down.
For men · On hands and knees
Half-Split Hamstring Stretch — Left
LegsBack
From a kneeling position, extend your left leg forward with the heel down and toes raised.
For men · On hands and knees
Half-Split Hamstring Stretch — Right
LegsBack
From a kneeling position, extend your right leg forward with the heel down and toes raised.
For men · On hands and knees
Kneeling Adductor Stretch — Left
Legs
Support yourself on both hands and one knee, and extend your left leg to the side with the foot down.
For men · On hands and knees
Kneeling Adductor Stretch — Right
Legs
Support yourself on both hands and one knee, and extend your right leg to the side with the foot down.
For men · Standing
Standing Chest Opener Stretch
Arms
Stand tall and clasp your hands behind your back.
For men · Standing
Cross-Body Shoulder Stretch
ArmsBack
Bring one straight arm across your chest at shoulder height.
For men · Standing
Elbow Rotation
Arms
Raise your upper arms to the sides and bend your elbows to 90 degrees.
For men · Standing
Dynamic Side Bends
CoreBack
Stand tall with your feet slightly wider than hip-width and your arms relaxed or at your sides.
For men · Standing
Wrist Warm-Up
Arms
Extend your arms in front and rotate your wrists gently.
For men · Standing
Standing Hip Rotation
LegsBackCore
Stand steadily with your hands on your hips and your knees relaxed.
For men · Standing
Shadow Boxing with Footwork
ArmsCore
Take a light boxing stance with your hands near your face and your knees slightly bent.
For men · Standing
Squat to Walkout
LegsArmsCore
From standing, squat down and place your hands on the floor in front of you.
For men · Standing
Woodchop
CoreArmsLegs
Stand with your feet wider than shoulder-width and join your hands above one shoulder.
For men · On hands and knees
Archer Push-Up
Arms
Place your hands very wide and extend your body in a plank.
For men · Lying on your back
Dead Bug
CoreLegsBack
Lie on your back with your knees bent and raised and your arms extended upward.
For men · On hands and knees
Side Plank — Left
CoreArmsLegs
Lie on your left side and place your left forearm under your shoulder.
For men · On hands and knees
Side Plank — Right
CoreArmsLegs
Lie on your right side and place your right forearm under your shoulder.
For men · Lying face down
Cobra Stretch
BackArms
Lie on your stomach and place your palms beside your ribs.
For men · Standing
Sumo Squat
Legs
Stand with your feet very wide and turn your toes outward.
For men · On hands and knees
Kneeling Forearm Plank
CoreArmsLegs
Start in a forearm plank on your knees, forming a straight line from head to knees.
For men · On hands and knees
Fast Mountain Climbers
CoreArmsLegs
Start in a high plank with your hands under your shoulders.
For men · Seated
Seated Knee-Tuck Crunch
CoreLegs
Sit, lean your torso back, and lift your feet off the floor.
For men · Standing
Frog Deadlift Jump
Legs
Stand wide with your toes turned out and lower your hands toward the floor between your feet.
For men · Standing
Jumping Jack
LegsArms
Stand tall with your feet together and arms down.
For men · Standing
Running High Knees
Legs
Run in place while quickly lifting your knees to about hip height.
For men · Standing
Burpee Push-Up
Full body
From standing, hinge down, place your hands on the floor, and send your feet back into a plank.
For men · On hands and knees
Downward Dog to Knee Tuck
CoreArmsLegs
Start in Downward Dog with your hips high and your arms straight.
For men · On hands and knees
Kneeling Archer Push-Up
Arms
Place your knees on the floor and set your hands wide.
For men · Lying on your back
Windshield Wipers
CoreBack
Lie on your back with your arms extended sideways and your bent legs raised.
For men · Lying on your back
Single-Leg Glute Bridge — Left
LegsCore
Lie on your back with one foot planted and the other leg extended upward.
For men · Lying on your back
Single-Leg Glute Bridge — Right
LegsCore
Lie on your back with one foot planted and the other leg extended upward.
For men · Seated
Seated Lower-Back Stretch — Left
BackLegs
Sit in the shown position for the left side, with one leg straight and the other bent.
For men · Seated
Seated Lower-Back Stretch — Right
BackLegs
Sit in the shown position for the right side, with one leg straight and the other bent.
For men · Standing
Wall Push-Ups
Arms
Stand an arm's length from a wall and place your hands slightly wider than your shoulders.
For men · Standing
Incline Push-Ups
Arms
Place your hands on a sturdy chair or bench and walk your feet back into an incline plank.
For men · Standing
Assisted Pistol Squat — Left
LegsCore
Hold a chair lightly, stand on your left working leg, and extend the other leg forward.
For men · Standing
Assisted Pistol Squat — Right
LegsCore
Hold a chair lightly, stand on your right working leg, and extend the other leg forward.
For men · Standing
Bulgarian Split Squat — Right
LegsCore
Place your rear foot on a chair and set your front foot firmly ahead of you.
For men · Standing
Bulgarian Split Squat — Left
LegsCore
Place your rear foot on a chair and set your front foot firmly ahead of you.
For men · Seated
Seated Leg Lifts
CoreLegs
Sit tall with both legs extended and place your palms on the floor beside your hips.
For men · Seated
Reverse Plank March
CoreLegsArms
Lift into a reverse plank with your hands behind you and your hips high.
For men · Standing
Standing Torso Twist
CoreBackArms
Stand tall with your feet apart and your arms extended sideways.
For men · Standing
Torso Rotation
CoreBackLegs
Stand with your feet apart and your hands on your hips.
For men · Standing
Standing Oblique Twist
CoreLegs
Hold your hands in front of your chest and shift your weight from side to side.
For men · Standing
Side Step and Reach
LegsCoreArms
Step one foot to the side and reach the opposite arm diagonally overhead.
For men · Standing
Easy Run in Place
LegsArms
Jog lightly in place with short, relaxed steps.
For men · Standing
Standing Quad Stretch
Legs
Stand tall, bend one knee, and hold the ankle behind you.
For men · Standing
Neck Mobility
BackArms
Stand tall with your shoulders relaxed and your hands on your hips.
For men · Standing
Shuffle Woodchop
LegsCoreArms
Shuffle sideways with soft knees and your hands together.
For men · Standing
Jabs and Uppercuts
ArmsCore
Take a boxing stance with one foot forward and your fists near your face.
For men · Standing
Scissor Jumps
Legs
Stand in a split stance with one foot forward and the other behind.
For men · Standing
Lateral Shuffle Touch
Legs
Shuffle to one side and lower into a side lunge as you reach toward the floor beside the bent leg.
For men · Standing
Squat and Twist Jump
LegsCore
Lower into a squat with your chest lifted and knees tracking over your feet.
For men · Standing
Runner Knee Drive — Left
LegsCore
Step your left leg back into a runner's lunge with a slight forward lean and active arms.
For men · Standing
Runner Knee Drive — Right
LegsCore
Step your right leg back into a runner's lunge with a slight forward lean and active arms.
For men · Standing
High Knees with Punches
LegsArmsCore
Alternate lifting your knees while staying tall and pushing lightly through the supporting foot.
For men · Standing
Ghost Rope
LegsArms
Bounce lightly on the balls of your feet as if jumping over a rope.
For men · Standing
Lateral Run to Jack
LegsArms
Take several quick running steps to one side while staying light on your feet.
For men · Seated
V-Sit and Punch
CoreLegsArms
Balance on your glutes with your torso leaning back and your feet raised.
For men · On hands and knees
Plank Step-Out and Reach
CoreArms
Start in a high plank and step one foot outward to widen your base.
For men · Standing
Standing Hamstring Stretch — Right
LegsBack
Place your right heel forward with your toes raised and bend the other leg slightly.
For men · Standing
Standing Hamstring Stretch — Left
LegsBack
Place your left heel forward with your toes raised and bend the other leg slightly.
For men · Standing
Standing Lower-Back Stretch
BackLegs
Stand with your feet wider than hip-width and hinge forward from your hips.
For men · Standing
Standing Side Bend
CoreBack
Stand tall with one hand on your hip and the other arm extended overhead.
For men · On hands and knees
Downward Dog
LegsArms
Place your hands and feet on the floor and lift your hips up and back into an inverted V.
For men · Standing
Overhead Triceps Stretch
ArmsBack
Raise one arm overhead and bend the elbow so your hand drops behind your back.
For men · Standing
Reverse Shoulder Stretch
Arms
Stand tall, clasp your hands behind your back, and straighten your elbows.
For men · Standing
Squat to Knee Crunch
LegsCore
Lower slowly into a squat with your hands near your head and your chest lifted.
For men · Standing
Slow Cross-Body Knee-to-Elbow
CoreLegs
Stand tall with your hands near your head and shift your weight onto one leg.
For men · Lying face down
Prone Back Extension Pull-Down
BackArms
Lie on your stomach with your knees bent, feet raised, and arms extended forward.
For men · Standing
A-Skip
Legs
Skip in place, lifting one knee to hip height as you push off the opposite foot.
For men · Standing
Front Kick and Toe Touch
LegsCore
Lift a nearly straight leg forward while keeping your torso upright.
For men · Lying on your back
Heel-Touch Crunch
Core
Lie on your back with your knees bent, feet flat, and shoulders lifted.
For men · Standing
Reverse Lunge Toe Touch
Legs
Step one foot back and lower into a reverse lunge as you lean forward.
For men · On hands and knees
Donkey Kick — Right
LegsCore
Start on all fours with a neutral spine and your core engaged.
For men · On hands and knees
Donkey Kick — Left
LegsCore
Start on all fours with a neutral spine and your core engaged.
For men · On hands and knees
Plank Arm Walk
ArmsCore
Hold a high plank or low bear plank with your feet wide.
For men · Standing
Rotational Lunges
LegsCore
Step into a deep lunge and rotate your torso toward the front leg as you reach your arms out.
For men · On hands and knees
Forearm Plank Leg Lift
CoreLegsArms
Start in a forearm plank and align your body from head to heels.
For men · On hands and knees
Rocking Pigeon Stretch — Left
Legs
Take a left-side pigeon pose with the front leg bent and the back leg extended.
For men · On hands and knees
Rocking Pigeon Stretch — Right
Legs
Take a right-side pigeon pose with the front leg bent and the back leg extended.
About these guides
Every guide comes from the Military Calisthenics app: the coach’s demonstration, the steps and what the movement should feel like. Difficulty and clarity use the app’s content scores from 1 to 5. Each guide also shows recorded practice counts and frequency, with its date window and explanations. The women’s and men’s tracks have their own exercises.
Do the exercises with a coach
In the app, each movement plays as a follow-along video inside your daily workout, with a timer and the next exercise ready.
