171 exercises
Exercises
Every movement in the /gym sessions, done by the 3D coach, with the form, the muscles and the mistakes.
Push-ups and presses
15- Airplane push-upsNo kit
- Archer push-upsNo kit
- Decline push-upsBench or chair
- Deep push-upsPush-up handles
- Diamond push-upsNo kit
- Dumbbell floor pressDumbbells
- Hindu push-upsNo kit
- Incline push-upsBench or chair
- Kneeling pseudo push-upsNo kit
- Kneeling push-upsNo kit
- Kneeling push-ups to down dogNo kit
- Pseudo push-upsNo kit
- Tempo push-upsNo kit
- Wave push-upNo kit
- Wide push-upsNo kit
Overhead pressing
7Pull-ups
7Rows
5Biceps
8Triceps
6Squats and lunges
15- Bodyweight squatNo kit
- Bulgarian split squatBench or chair
- Cossack squatNo kit
- Curtsy lungeNo kit
- Goblet squatDumbbells
- Jump squatsNo kit
- Pistol squat progressionNo kit
- Prisoner squatNo kit
- Reverse lungeNo kit
- Side lungesNo kit
- Side step squatsNo kit
- Step-upsBench or chair
- Sumo squatNo kit
- Tempo split squatBench or chair
- Wall sitWall
Hinges and bridges
18- Alternating glute bridge holdNo kit
- Bridge hold with knee to chestNo kit
- Donkey kicksNo kit
- Dumbbell swingsDumbbells
- Fire hydrantNo kit
- Floor hip thrustDumbbells
- Frog pumpsNo kit
- Glute bridgeNo kit
- Glute bridge holdNo kit
- Glute bridge with abductionNo kit
- Good morningNo kit
- Kneeling hip thrustNo kit
- Raised scorpionNo kit
- Reverse glute raiseNo kit
- Romanian deadliftDumbbells
- Single-leg glute bridgeNo kit
- Single-leg Romanian deadliftDumbbells
- Standing glute kickbackNo kit
Calves
3Core
37- Ab rollout with dumbbellsDumbbells
- Airplane plankNo kit
- Back bow with heel tapsNo kit
- Bear plank holdNo kit
- Bicycle crunchNo kit
- Bird dogsNo kit
- Commando plankNo kit
- Dead bugNo kit
- Dead hangPull-up bar
- Elbow plankNo kit
- Flutter kicksNo kit
- Hanging knee raisePull-up bar
- Hanging leg raisePull-up bar
- Heel tapsNo kit
- Hollow body holdNo kit
- Hollow rocksNo kit
- Kayak absNo kit
- L-crunchNo kit
- L-sit holdPush-up handles
- Lying leg raisesNo kit
- Modified diagonal mountain climberNo kit
- Overhead sit-upsNo kit
- PlankNo kit
- Plank hip dipsNo kit
- Plank shoulder tapsNo kit
- Reverse crunchNo kit
- Russian twistNo kit
- Scissor kicksNo kit
- Seated knee tucksNo kit
- Side plankNo kit
- Sit-upsNo kit
- Spider and cross plankNo kit
- Standing side crunchNo kit
- Superman holdNo kit
- Toe touch crunchNo kit
- V-sit bicyclesNo kit
- Windshield wipersNo kit
Shoulders
5Skill holds
3Conditioning
15- Burpee walkNo kit
- BurpeesNo kit
- Dumbbell thrusterDumbbells
- Farmer carryDumbbells
- High kneesNo kit
- Hip thrust to knee strikeNo kit
- InchwormNo kit
- Jump plankNo kit
- Jumping jacksNo kit
- Mountain climbersNo kit
- Plank jacksNo kit
- Shadow boxingNo kit
- Skater hopsNo kit
- Stair intervalsBench or chair
- Zone 2 run or walkNo kit
Mobility and stretches
27- Active calf and hamstring stretchNo kit
- Cat-cow and thoracic openersNo kit
- Cat-cow stretchNo kit
- Chest openers with rotationNo kit
- Child's poseNo kit
- CobraNo kit
- Couch stretch seriesWall
- Cross-body shoulder stretchNo kit
- Deep side to side lungeNo kit
- Dynamic side bendsNo kit
- Elbow rotationsNo kit
- Figure 4 stretchNo kit
- Full lunge leg rollsNo kit
- Hip and shoulder flowNo kit
- Hip flexor stretchNo kit
- Knees to chest stretchNo kit
- Lizard lungeNo kit
- Overhead lat stretchNo kit
- Pendulum hamstring stretchNo kit
- Plank to downward dogNo kit
- Roll downNo kit
- Seated hamstring stretchNo kit
- Seated lower back stretchNo kit
- Spinal twistNo kit
- Standing hip rotationNo kit
- World's greatest stretchNo kit
- Wrist warm-upNo kit