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Level 1
Dumbbell Arm Circles
Hold dumbbells, make small circles with arms extended.
Easy shoulder warm-up.
Level 2
Dumbbell Shoulder Shrug
Hold dumbbells, shrug shoulders up.
Simple trap exercise.
Level 3
Dumbbell Bicep Curl
Palms up, curl dumbbells to shoulders.
Classic bicep builder.
Level 4
Dumbbell Hammer Curl
Palms facing in, curl dumbbells to shoulders.
Biceps and forearms.
Level 5
Dumbbell Lateral Raise
Lift dumbbells out to sides to shoulder height.
Side shoulder isolation.
Level 6
Dumbbell Front Raise
Lift dumbbells straight forward to shoulder height.
Anterior shoulder focus.
Level 7
Dumbbell Overhead Triceps Extension
Hold one dumbbell with both hands, lower behind head, then extend up.
Triceps isolation.
Level 8
Dumbbell Bent-Over Row
Bend forward, row dumbbells to hips.
Back and biceps engagement.
Level 9
Dumbbell Chest Fly (Floor)
Lie on back, open arms with dumbbells wide, then bring them together over chest.
Chest isolation.
Level 10
Dumbbell Lateral Lunge
Hold dumbbells, lunge sideways.
Hits inner thighs and glutes.
Level 11
Dumbbell Reverse Lunge
Hold dumbbells, step back into a lunge.
Leg strength with added load.
Level 12
Dumbbell Floor Press
Lie on back, press dumbbells up from chest.
Chest and triceps, less range than bench but still tough.
Level 13
Dumbbell Arnold Press
Rotate dumbbells from palms-in to palms-out while pressing overhead.
Complex shoulder move.
Level 14
Dumbbell One-Arm Row (Plank Position)
Plank with one hand on the ground, row the dumbbell with the other.
Core and back focus.
Level 15
Dumbbell Goblet Squat To Press
Hold one dumbbell at chest, squat, then press it overhead as you stand.
Legs and shoulders combo.
Level 16
Dumbbell Bulgarian Split Squat
One foot on a bench, hold dumbbells, squat with the front leg.
Deep single-leg strength.
Level 17
Dumbbell Clean and Press
Lift dumbbells from ground to shoulders, then press overhead.
Dynamic full-body move.
Level 18
Dumbbell Overhead Walking Lunge
Hold dumbbells overhead, lunge forward step-by-step.
Shoulder stability and leg endurance.
Level 19
Dumbbell Thruster
Squat with dumbbells at shoulders, then press them overhead as you stand.
Combines legs and shoulders.
Level 20
Dumbbell Snatch
Explosively lift one dumbbell from ground to overhead in one motion.
Power and coordination intensive.
Level 21
Dumbbell Pistol Squat (Assisted)
Hold one dumbbell, perform a single-leg squat with light support (e.g., wall).
Advanced leg strength and balance.
Level 22
Dumbbell Man Maker
Push-up with dumbbells, row each arm, then jump to a squat and press overhead.
Explosive full-body challenge.
Level 23
Dumbbell Renegade Row
Plank position, one dumbbell in each hand, row one up while stabilising with the other.
Core and back killer.
Level 24
Dumbbell Single-Leg Romanian Deadlift
One leg, hinge at hips, hold a dumbbell in one hand, extend other leg back.
Brutal balance and hamstring work.
Level 25
Dumbbell Turkish Get-Up
Full-body move: lie on your back, hold one dumbbell overhead, stand up while keeping it raised, then reverse.
Tests strength, stability, and coordination.
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Level 1
Plank (Knees Down)
Plank with knees on the ground, easy core hold.
Level 2
Standard Plank
Full plank on forearms and toes, core stability.
Level 3
Wall Sit
Seated position against a wall, quad endurance.
Level 4
Superman Hold
Lying face down, lifting arms and legs, back strength.
Level 5
Side Plank (Knees Down)
Side plank with knees bent, easier oblique work.
Level 6
Standard Side Plank
Full side plank, obliques and stability.
Level 7
Hollow Body Hold
Lying on back, arms and legs up, core tension.
Level 8
L Sit (Floor)
Seated, legs straight out, core and hip flexor test.
Level 9
L Sit (Bars)
Holding legs out on bars, harder than floor.
Level 10
Handstand (Wall Assisted)
Wall supported, shoulder strength.
Level 11
Back Lever
Hanging, body horizontal behind bar, core and back.
Level 12
Straddle Planche
Legs apart, leaning forward, feet off the ground.
Level 13
Front Lever Tuck
Tucked knees, body parallel, intro to front lever.
Level 14
Planche (Tuck)
Tucked legs, leaning forward, intro to planche.
Level 15
One Arm Handstand (Wall)
Wall assisted, balancing on one arm.
Level 16
Planche (Straddle)
Legs apart, full lean, advanced static hold.
Level 17
One Arm Handstand
Freestanding, one arm balance, ultimate control.
Level 18
Planche (Full)
Legs together, feet off, elite static hold.
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Level 1
Wall Push Ups
Push ups against a wall, minimal effort for beginners.
Level 2
One Leg Calf Raises
Single leg calf raise, balance and strength.
Level 3
Standing Calf Raises
Rising onto toes, simple lower leg exercise.
Level 4
Arm Circles
Rotating arms forward and backward, shoulder warm up.
Level 5
Jumping Jacks
Full body coordination and cardio exercise.
Level 6
Knee Push Ups
Push ups with knees down, easing upper body work.
Level 7
Partial Squats
Shallow squats, gentle intro to leg strength.
Level 8
Incline Push Ups
Hands on an elevated surface, reducing bodyweight load.
Level 9
Assisted Lunges
Lunges with hand support for balance.
Level 10
Side Leg Raises
Lying on your side, lifting one leg for hip strength.
Level 11
Bodyweight Squats
Full squats, foundational leg exercise.
Level 12
Knee Tucks (Seated)
Sitting, pulling knees to chest for light ab work.
Level 13
Standard Push Ups
Classic push up, engaging chest and arms.
Level 14
Lunges
Unassisted forward or backward lunges, leg strength.
Level 15
High Knees
Marching with knees up, light cardio and leg work.
Level 16
Mountain Climbers
Dynamic plank with knee to chest motion.
Level 17
Bicycle Crunches
Alternating elbow to knee, dynamic core move.
Level 18
Hanging Knee Raises
Hanging from a bar, raising knees for abs.
Level 19
Pull Up Negatives
Jumping up, slow lowering from a pull up.
Level 20
Standard Pull Ups
Full pull up from a dead hang, upper body staple.
Level 21
Decline Push Ups
Feet elevated, increasing upper body intensity.
Level 22
Bulgarian Split Squats
One leg on a bench behind, deep single leg work.
Level 23
Pike Push Ups
Hips raised, prepping shoulders for handstands.
Level 24
Tuck Jumps
Jumping with knees tucked, explosive leg power.
Level 25
Chin Ups
Palms facing you, ehjhmphasising biceps.
Level 26
Archer Squats
Shifting weight side to side in a squat, leg control.
Level 27
Diamond Push Ups
Hands close, forming a diamond, triceps focus.
Level 28
Wide Pull Ups
Wider grip, targeting lats and upper back.
Level 29
Clapping Push Ups
Explosive push up with a clap, power builder.
Level 30
Hanging Leg Raises
Hanging, raising straight legs to 90 degrees.
Level 31
Pistol Squat (Assisted)
Single leg squat with support, balance prep.
Level 32
Archer Push Ups
One arm extended, shifting weight, advanced push up.
Level 33
Typewriter Pull Ups
Moving side to side at the top of a pull up.
Level 34
Handstand Push Ups (Wall)
Wall assisted, pressing up in a handstand.
Level 35
Pistol Squat
Full single leg squat, no assistance, leg mastery.
Level 36
One Arm Pull Up Negatives
Slow lowering on one arm, elite prep.
Level 37
Commando Chin Ups
Weave up and down left and right to the bar, emphasizing biceps.
Level 38
One Arm Push Up
Full push up on one arm, strength and stability.
Level 39
90 Degree Push Ups
From handstand to dip position, explosive skill.
Level 40
One Arm Chin Up
Extreme bicep and back power.
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Walking On My Hands