Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.

Core

Glutes

Hamstrings

Intermediate

Double Leg Butt Kick

Begin standing with your knees slightly bent.

Downward Facing Balance

Lie facedown on top of an exercise ball.

Dumbbell Clean

Begin standing with a dumbbell in each hand with your feet shoulder width apart.

Dumbbell Lunges

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

Dumbbell Rear Lunge

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

Dumbbell Seated Box Jump

Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.

Dumbbell Seated One-Leg Calf Raise

Place a block on the floor about 12 inches from a flat bench.

Calves

Beginner

Dumbbell Squat

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).

Dumbbell Squat To A Bench

Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).

Dumbbell Step Ups

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).

Elevated Back Lunge

Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.

Elliptical Trainer

To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.

Farmer's Walk

There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.

Fast Skipping

Start in a relaxed position with one leg slightly forward. This will be your starting position.

Floor Glute-Ham Raise

You can use a partner for this exercise or brace your feet under something stable.

Flutter Kicks

On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.

Glutes

Hamstrings

Beginner

Foot-SMR

This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot. This will be your starting position.

Calves

Intermediate

Forward Drag with Press

Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.

Frankenstein Squat

This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.

Freehand Jump Squat

Cross your arms over your chest.

Frog Hops

Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.

Front Barbell Squat

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.

Front Barbell Squat To A Bench

This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.

Front Box Jump

Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.

Front Cone Hops (or hurdle hops)

Set up a row of cones or other small barriers, placing them a few feet apart.

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