Workouts and Exercises

The workouts and exercises contained in the Workout-X program are listed below. The workouts are available to non-members free of charge. Members have the added flexibility to add the workouts to their fitness calendar and edit any of the details. Members may also report results to track their workouts. Members also have the ability to have the Fitness Engine create a totally customized personal workout plan. The workout routine is built with the members age, gender, weight, fitness goals, exercise experience and available equipment all factored into the program. There are an unlimited number of workout permeations available that progressively challenge the member to develop strength, endurance, flexibility, agility, and power.

The exercises are available to non-members with the exception of the exercise videos, which only limited numbers are available for view. Members have full-access to all the exercises, videos, and descriptions. Each exercise was generated using motion capture technology and combined with 3D animation technology. The result is a realistic movement pattern for each exercise and an easy way to communicate the important aspects of performing the exercise correctly. With over 800 exercises in our database the Fitness Engine is able to generate a truly unique workout routines for each member. Exercises include parameters that deliver a scientific progression based on periodization "planned progression" principles. This keeps the workouts and exercises fresh and the prevents you from reaching a plateau.

100+ Free Workouts

The list below represent the free workout routines available on Workout-X. Members are able to generate unlimited numbers of personal trainer quality workouts using the Fitness Engine. Workouts contain exercises designed to work multiple muscle groups at once.

Workouts are listed in alphabetical order below, with the exception of the numerical workouts.

12 Angry Lifts

15 Minute Workout

30 Minute Workout

Abdominal Specialization Workout

Abs Workout

Abs: Beginner

Aerobic Workout

All Body Power Workout

Apocalift Now Workout

Arm Specialization Workout

At Home Workout

Back Specialization Workout

Back: Beginner

Bad Boy Barbell Workout

Barbell Workout A

Barbell Workout B

Basic Weight Work Out

Biceps Workout - Phase One

Biceps: Beginner

Body Tabata Workout

Body Work Out

Bodybuilding Workout - Advanced Whole-Body Split

Bodybuilding Workout - Chest, Shoulders, Tri's

Bodybuilding Workout - Legs, Back, Bi's

Bodybuilding Workout - Lower-Body Split

Bodybuilding Workout - Upper-Body Split

Bodybuilding Workout - Whole-Body Split

Bodyweight Workout

Boxing Workout

Butt Workout

Cardio Workout

Cardio Workout Mashup

Chest and Triceps Workout

Chest Specialization Workout

Chest: Beginner

Core Conditioning Workout

Crazy 3 Workout

Crazy 4 Workout

Crazy 5 Workout

Crunch Workout

Dance Workout

Death Proof

Delts: Beginner

Express Workout

Fat Blaster Workout

Fat Burning Workout

Fat Loss Plan for Beginners

Fat Loss Plan for Men

Fat Loss Plan for Women

Fire Wire Workout

Fitness Workout

Flexibility Workout

Forty-Six & 2 Workout

Full Body Advanced Workout

Full Body Beginner's Workout

Full Body Blast

Full Body Intermediate Workout

Functional Fighter

Gen X Workout

Get Jacked Workout

Get Ripped Workout A

Get Ripped Workout B

Gladiator Workout

Gym Workout A

Gym Workout B

Hardcore Abs Workout

Hardcore Arm Workout

Hardcore Back Workout

Hardcore Chest Workout

Hardcore Leg Workout

Hardcore Shoulder Workout

Heavy Weight Workout

HIIT MAN Workout

Home Gym Workout A

Home Gym Workout B

Home Workout

Home-Boy Workout

HyperStrike Fight Team Workout

Infomercial Workout

Insane Abs Workout

Insane Chest Workout

Kettlebell Hell Workout

Kettlebell Workout

Leg Specialization Workout

Legs: Beginner

Machine Chest Workout

Mass Workout

Metabolic Workout

MMA Workout

Muscle Balance Workout

Muscle Building Plan for Beginners

Muscle Building Plan for Men

Muscle Building Plan for Women

No Gym Required Workout

Office Workout

On the Ball Workout

On the Road Workout

Perfect Body Workout

Plan X Workout

Power Block Workout A

Power Block Workout B

Rotator Cuff Workout

Sexy Workout

Shoulder Specialization Workout

Six Pack Workout

Smith Machine Pec Workout

Super Interval Workout

The Transformer Workout

Total Body 20 Workout

Total Body Fitness Workout

Training Day Workout

Triceps: Beginner

Upper Body: Beginner

Warrior Workout A

Warrior Workout B

Weight Loss Workout

Weight Work Out

Women's Workout - Legs and Back

Workout for Home

X 10 Workout

800+ Exercises

Exercises are listed in alphabetical order below, with the exception of the numerical exercises.

2 Kettlebell Deadlift

2 Kettlebell High Pull

2 Kettlebell Stiff Leg Deadlift

45-Degree Leg Press

A-Bound

A-Skip

Abdominal -- Machine

Achilles

Alternating Curl -- Seated

Alternating Curl -- Standing

Alternating Dumbbell Shoulder Press -- Seated

Alternating Dumbbell Shoulder Press -- Standing

Alternating Forward Lunge with Row

Alternating Hammer Curl -- Seated

Alternating Hammer Curl -- Standing

Alternating Lying PowerBlock Row

Alternating Lying Row

Alternating PowerBlock Shoulder Press -- Seated

Alternating PowerBlock Shoulder Press-- Standing

Alternating Rotation Crunch on Bolster

Alternating Shoulder Press on *Exercise Ball

Alternating Split-Squat Jump

Alternating Supinating Curl -- Seated

Alternating Supinating Curl -- Standing

Ankle Pump

Ankle Supination

Arc Trainer

Arm Curl -- Machine

Arm Extension -- Machine

Arm-Reaching Crunch

Arm-Reaching Rotation Crunch -- Single-Sided

Arm-Reaching Sit Up

Assisted Dips

Assisted Pull-Up

Auto Quad Stretch

Auto-Band Leg Curl -- Seated

Back Drape

Back Extension -- Bench

Back Extension -- Machine

Back Pat

Back Scratch

Back-Pedal

Backward Jump Burpee

Backward Run

Ball Drape

Ball Dumbbell Chest Press

Ball Dumbbell Shoulder Press

Ball Dumbbell Supine Fly Unilateral

Ball PowerBlock Shoulder Press

Ball Pushup Feet on Ball

Ball Reverse Extension

Ball Reverse Hip Extension

Ball Side Drape

Ball Side Drape -- Arm At Side

Ball Side Drape -- Arm Over-head

Ball Superman On Toes

Ball Thoracic Extension

Ball Tripod Drape

Ball Trunk Extension

Band Bench Press

Band Crunch

Band Hip Abduction -- Side Lying

Band Hip Adduction -- Standing

Band Hip Extension -- Standing

Band Hip Flexion -- Standing

Band Lat Pulldowns

Band Leg Curl -- Prone

Band Leg Curl -- Seated

Band Leg Extension -- Seated

Band Push Up

Band Push Up - Feet Raised

Band Seated Trunk Extension

Band Shoulder Abduction -- Standing

Band Shoulder Adduction -- Standing

Band Shoulder Extension -- Standing

Band Shoulder External Rotation -- Standing

Band Shoulder Flexion -- Half Range

Band Shoulder Flexion -- Standing

Band Shoulder Internal Rotation -- Standing

Band Terminal Knee Extension -- Standing

Barbell Bench Press

Barbell Complex

Barbell Curl

Barbell Decline Bench Press

Barbell Forward Lunge

Barbell Front Raise

Barbell Half-Squat

Barbell Oblique Rollout

Barbell Overhead Punch with Rotation

Barbell Overhead Trunk Rotation

Barbell Parallel Squat

Barbell Reverse Lunge

Barbell Rollout

Barbell Row

Barbell Rows Reverse Grip

Barbell Shoulder Press -- Seated

Barbell Shrug

Barbell Static Lunge

Barbell Step Up

Barbell Suitcase Row

Barbell Upright Row

Barbell Wrist Curl

Baseball Bat Swing

Baseball Bat Swing with TQBB Handle

Baseball Throw with TQB Baseball Attachment

Bear Crawl

Bench Dip -- Feet Elevated

Bench Overhead Biceps Curl

Bench Pectoral Fly

Bench Press Restricted ROM

Bench Press with Bands

Bench Press with Chains

Bench Shoulder Press

Bent Leg Sit-up

Bent Over Dumbbell Lateral Raises

Bent-knee Quad Isometrics -- Seated

Bent-knee Sling Sit-ups

Bent-legged Deadlifts

Bent-over Row -- Cable

Bent-over Row -- Dumbbells

Bodyweight Lunge

Bodyweight Row

Bodyweight Squats

Bodyweight Squats -- Parallel

Bolster Crunch

Box Jump

Box Shuffle

Box-Thrust

Bridge with Rotation

Bridging

Bridging Single-legged

Broad Jump Skip -- One Back

Broad Jump Two & Squat

Burpees

Cable "Figure 4" Hip Abduction -- Side-Lying

Cable Bent-Over Hip Extension -- Bench

Cable Crossover

Cable Dynamic Internal Rotation

Cable External Rotation

Cable EZ-Bar Biceps Curl

Cable High Pull

Cable Hip Abduction -- Side-Lying

Cable Hip Adduction -- Standing

Cable Hip Extension -- Standing

Cable Internal Rotation

Cable Kneeling Single Arm Push with Punch

Cable Kneeling Single Arm Row and Pull

Cable Lateral Lunge Wood Chop

Cable Lateral Raise -- Standing

Cable Leg Extension -- Free Standing

Cable Leg Extension -- Standing

Cable Lunge Row and Pull

Cable Overhead Triceps Extension

Cable Pec Fly

Cable Pull Throughs

Cable Reverse Wood Chop

Cable Rope Curls

Cable Seated Shoulder Press

Cable Shoulder Flexion with Bar -- Standing

Cable Single Arm High Pull

Cable Single Arm Push Press

Cable Single Arm Squat Row and Pull

Cable Single Leg Deadlift Row

Cable Squat Row and Pull

Cable Standing Internal Hip Rotation

Cable Standing Row and Pull

Cable Standing Single Arm Push with Punch

Cable Standing Single Arm Row and Pull

Cable Standing Single Leg Row and Pull

Cable Supine Triceps Extension

Cable Swiss Ball Wood Chop

Cable Wood Chop

Calf and Step

Calf Raise

Calf Raise on Step

Calf Raise w/Cable Machine

Calf Raise with TQLP

Calf Stretch

Cat-Dog Stretch

Chair Stand

Chest Press With Handles on *Exercise Ball

Cobra Stretch

Concentration Curl

Cross Body Dumbbell Muscle Snatch

Cross Body PowerBlock Muscle Snatch

Cross-Arm Ball Crunch

Cross-Arm Crunch

Cross-Arm Rotation Crunch -- Single-Side

Cross-Arm Sit Up

Curl-up Test

D-Handle Lat Pulldown

Deadlifts

Deadlifts with Bands

Deadlifts with Chains

Decline Sit-up

Deep Hip

Deep-Calf Stretch

Depth Jump and Lateral Sprint

Depth Jump with 180-Degree Spin

Diagonal Woodchop

Dips

Dumbbell Bench Press

Dumbbell Bench Press Restricted ROM

Dumbbell Crunch

Dumbbell Curl -- Seated

Dumbbell Curl -- Standing

Dumbbell Decline Bench Press

Dumbbell Half Curl-Down

Dumbbell Half Wall Slide

Dumbbell Hang High Pull

Dumbbell Incline Alternating Curls

Dumbbell Incline Bench Press

Dumbbell Lateral Raise -- Seated

Dumbbell Lateral Raise -- Standing

Dumbbell Lateral Step Up

Dumbbell Matrix Lunges With Shoulder Press

Dumbbell Muscle Snatch

Dumbbell Overhead Triceps Extension

Dumbbell Pull Over

Dumbbell Push Press with Rotation

Dumbbell Push Press with Rotation - Alternating

Dumbbell Reverse Lunge

Dumbbell Romanian Deadlift

Dumbbell Row -- Bench

Dumbbell Row on Ball

Dumbbell Shoulder External Rotation -- Side Lying

Dumbbell Shoulder Internal Rotation -- Side Lying

Dumbbell Shoulder Press -- Back Supported

Dumbbell Shoulder Press -- Seated

Dumbbell Shoulder Press -- Standing

Dumbbell Shrug

Dumbbell Sit Up

Dumbbell Squat

Dumbbell Static Lunge

Dumbbell Step Up

Dumbbell Step up - Low Step

Dumbbell Swing

Dumbbell Upright Row

Dynamic Lateral Wood Chop

Elbow Cobra Stretch

Elliptical

Elliptical Cross Trainer

Exercise Ball Dumbbell Fly

Exercise Ball Tuck

Exercise Ball* Ab & Oblique Crunch

Exercise Ball* Abdominal and Oblique Crunch

Exercise Ball* Biceps Curl

Exercise Ball* Chest Press

Exercise Ball* One Arm Press

Exercise Ball* Overhead Biceps Curl

Exercise Ball* Pectoral Fly

Exercise Ball* Rotational Row

Explosive Push Up on a Medicine Ball

External Rotation

External Shoulder Rotation

Ez Curl Bar Skull Crushers

EZ-Bar Curl -- Standing

Flat Bench Chest Press

Flat Bench Dumbbell Fly

Forearm Extensor Stretch

Forearm Extensor Stretch -- Table

Forearm Flexor Stretch

Forearm Flexor Stretch -- Floor

Forearm Pronation Stretch

Forearm Supination Stretch

Forward and Backward Jump (Trampoline)

Forward Lunge

Forward Lunge - Alternating

Forward Lunge Rotation - Alternating

Forward Lunge Thrust - Alternating

Four Step Shuffle -- Quick Feet

Front Deltoid Raise

Front Hip

Front Raise

Front-Thigh Sliding Stretch

Functional Exercise – Cable Chopping

Functional Exercise – Cable Lift

Functional Exercise – Golf Swing

Glute Kick – Leg Boot

Glute Kick on TQLP

Glute Kick with TQLB Leg Boot

Gluteal Stretch

Golf Swing -- High to Low Core Rotation

Golf Swing W/ *TQGC Golf Club Handle

Half Curl-Down

Half Wall Slide

Hammer Curl -- Seated

Hammer Curl -- Standing

Hand Stand - Wall Support

Hand Stand Lockout - Wall Support

Hand Stand Pushups - Wall Support

Hang Clean

Hang High Pull

Hanging Deadlifts

Hanging Knee Raise

Hanging Leg Raise

Heel-Kick

High Knees -- OneTouch

High Medicine-Ball Crunch

Hip Abduction

Hip Abduction -- Single Station

Hip Abduction with TQLB Leg Boot

Hip Adduction

Hip Adduction -- Single Station

Hip Adduction with TQLB Leg Boot

Hip Extension

Hip Extension -- Multi Station

Hip Pull Across

Hip-Flexor Stretch -- Standing

Hockey Swing with FSSB Straight Bar

Hop Scotch -- Two Feet Land

Horizontal External Shoulder Rotation

Hybrid Cycle

Incline Barbell Bench Press

Incline Bench Cable Curl

Incline Bench Chest Press

Incline Dumbbell Fly

Incline Dumbbell Front Raise

Incline Press w/Handles On FSFIB Flat-to-Incline

Instep

Instep -- calf

Internal Rotation

Internal Shoulder Rotation

Islolateral Cable Press

Isolateral Leg Press on TQLP

Jump Burpees

Jump Rope - Double Unders

Jump Rope -- Bounce

Jumping Jacks

Jumping lunge

Jumping lunge Rotation - ipsilateral

Jumping Lunges - Moving

Jumping Lunges Rotation - Moving

Kettlebell Clean and Jerk

Kettlebell Clean and Press

Kettlebell Clean and Press - 2 Kettlebells

Kettlebell Crush-grip Deadlift

Kettlebell Full Swing

Kettlebell High Pull

Kettlebell High Pull - Alternating Arms

Kettlebell Snatch

Kettlebell Stiff Leg Deadlift

Kettlebell Suitcase Deadlift

Knee Plank

Pushup

Knee Pushup -- Hands Elevated

Kneeling Ab and Oblique Crunch – High Pulleys

Kneeling AB Crunch Triceps Strap

Kneeling Ball Drape

Kneeling Ball Side Drape

Kneeling Ball Side Drape -- Arm At Side

Kneeling Ball Side Drape -- Arm Over-Head

Kneeling High To Low Wood Chop w/FSSB Bar

Lat Bar Pulldown

Pulldown on Bench

Lat Pulldown on Exercise Ball

Lat Pulldowns

Lateral Box Hops

Lateral Box Jump

Lateral Box Shuffle

Lateral Deltoid Raise

Lateral Deltoid Raise -- Single Station

Lateral Explosive Medicine Ball Push Up

Lateral High Knees -- Two Touch

Lateral Hop

Lateral Jump (Trampoline)

Lateral Jump Burpee

Lateral Lunge Thrust - Alternating

Lateral Lunge Touchdown and Thrust - Alternating

Lateral Lunge with Single Arm Row

Lateral Lunges - Alternating

Lateral Lunges Rotation - Alternating

Lateral Lunging Cross Body Muscle Snatch

Lateral Medicine Ball Slams

Lateral Raise -- Machine

Lateral Shuffle

Lateral Step Up

Leg Curl -- Lying Machine

Leg Curl -- Standing

Leg Curl – Leg Boot

Leg Extension

Leg Extension -- Multi Station

Leg Extension -- Single Station

Leg Extension – Leg Boot

Leg Press -- Machine

Leg Press on TQLP

Leg Raise

Leg Tucked PowerBlock Crunch

Leg Up PowerBlock Crunch

Leg-Tucked Band Crunch

Leg-Tucked Crunch

Leg-Tucked Dumbbell Crunch

Leg-Tucked Medicine-Ball Crunch

Leg-Up Band Crunch

Leg-Up Crunch

Leg-Up Dumbbell Crunch

Leg-Up Medicine-Ball Crunch

Lengthening

Line Drill

Long Jump Burpee

Long Sitting Band Calf Press -- Unilateral

Long Sitting Band Foot Eversion -- Unilateral

Long Sitting Band Foot Inversion -- Unilateral

Long Sitting Band Toe Raise -- Stage I

Low Pulley Rows

Low To High Core Rotation

Low-Bolster Crunch

Lumbar Drape

Lumbar Side-Bend

Lumbar Stretch

Lunge

Lunge Chest Press Combo with Handles

Lunge Touchdown - Alternating

Lunge Touchdown and Thrust - Alternating

Lunge with FSSH Squat Harness

Lying Alternating Dumbbell Bench Press

Lying Barbell Row

Lying Dumbbell Row

Lying Hip Roll

Lying Knee Rock

Lying Knee Tuck

Lying PowerBlock Row

Lying Quad Stretch

Lying Reverse Cable Fly

Lying Scapula Retraction

Lying Single-arm Reverse Cable Fly

Lying Triceps Extension

McArdle Step - Test

Medicine Ball Chest Throw

Medicine Ball Clean and Press

Medicine Ball Slam -- Three Position

Medicine-Ball Crunch

Medicine-Ball Half Curl-Down

Medicine-Ball Sit Up

Narrow-Feet Crunch on Bolster

Narrow-Grip Bench Press

Narrow-Grip Lat Pulldowns

Narrow-Stance Barbell Half-Squat

Narrow-Stance Barbell Parallel Squat

Narrow-Stance Dumbbell Squat

Narrow-Stance PowerBlock Squat

Neural Mobility

Neural Mobilizer

One Arm Cable Row

One Arm Cable Row – Bench

One Arm Reverse Fly

Outer-Thigh Stretch

Outside Thigh

Overhead Press -- Machine

Overhead Squat

Overhead Squat Test

Overhead Triceps Extension w/ *TQATS Abd Triceps

Pectoral Fly

Pectoral Fly on FSFIB Flat-to-Incline Bench

Pelvic Drape Stretch

Pelvic Roll

Press

Pike Press - Feet Elevated

Pike Walk

Pike Walk Pushups

Plank

Postural Activation

PowerBlock Alternating Curl -- Standing

PowerBlock Alternating Hammer Curl -- Seated

PowerBlock Alternating Hammer Curl -- Standing

PowerBlock Alternating Supinating Curl -- Seated

PowerBlock Alternating Supinating Curl -- Standing

PowerBlock Ball Chest Press

PowerBlock Bench Press

PowerBlock Bench Press Restricted ROM

PowerBlock Crunch

PowerBlock Curl -- Seated

PowerBlock Curl--Standing

PowerBlock Decline Bench Press

PowerBlock Dumbbell Row -- Standing

PowerBlock Half Curl-Down

PowerBlock Half Wall Slide

PowerBlock Hammer Curl -- Seated

PowerBlock Hammer Curl -- Standing

PowerBlock Hang High Pull

PowerBlock Incline Alternating Curls

PowerBlock Incline Bench Press

PowerBlock Lateral Raise -- Seated

PowerBlock Lateral Raise -- Standing

PowerBlock Lateral Step Up

PowerBlock Lying Alternating Bench Press

PowerBlock Muscle Snatch

PowerBlock Pullover

PowerBlock Push Press With Rotation

PowerBlock Renegade Row

PowerBlock Reverse Lunge

PowerBlock Romanian Deadlift

PowerBlock Row -- Bench

PowerBlock Row on Ball

PowerBlock Seated Curls

PowerBlock Shoulder External Rotation - Side Lying

PowerBlock Shoulder Internal Rotation - Side Lying

PowerBlock Shoulder Press -- Back Supported

PowerBlock Shoulder Press -- Seated

PowerBlock Shoulder Press -- Standing

PowerBlock Sit Up

PowerBlock Squat

PowerBlock Static Lunge

PowerBlock Step Up

PowerBlock Step Up - Low Step

PowerBlock Suitcase Deadlift

PowerBlock Supinating Curl Standing

PowerBlock Supine Fly Unilateral

PowerBlock Swing

PowerBlock Turkish Get Up

PowerBlock Upright Row

Preacher "Scott" Curl

Press Arm Chest Press

Press Arm Incline Chest Press

Press Arm Shoulder Press

Prone Hip Extension on Bolster -- Alternating

Prone Leg Curl

Prone Lying Back Extension

Prone-lying Reverse Hip Extension

Pull-up

Pulldown w/Handles and FSFIB Flat-to-Incline Bench

Punching Combo 1

Push Jerk

Push up

Push up Feet on Ball Hands on Step

Push Up on a Medicine Ball

Push-up Test

Pushup -- Feet Elevated

Pushup -- Hands Elevated

Pushups

Pushups - Dive Bomb

Pushups - Push-Ts

Pushups - Stagger

Pushups - Sumo Walk

Pushups - Walking Stagger

Pushups on Knees -- Elbows In

Rear Delt Fly

Rear Deltoid

Recumbent Cycle

Renegade Row

Reverse Hyperextension Leg Curl

Reverse Lunge

Reverse-Grip Lat Pulldowns

Reverse-Grip Pull-up

Rock and Roll

Rock and Roll to Hand Stand - Wall Support

Rock and Roll to Hand Stand Pushup - Wall

Rock and Roll to Stand

Rocker Board High-sided Reach

Rocker Board Side Reach

Roll-up

Rope Triceps Press-down

Rotation

Rowing

Running

Sacral Roll

Sand-Bucket Finger Strengthening

Scapular Rotation

Scissors

Seated Abdominal Bracing

Seated Back Stretch

Seated Cable Abdominal & Oblique Crunch

Seated Cable Row

Seated Calf Raise -- Machine

Seated Chest Press

Seated Dips -- Triceps Press

Seated Double Wrist-Flexor Stretch

Seated Forearm Extensor Stretch

Seated Forearm Flexor Stretch

Seated Forearm Flush

Seated Forearm Isometric

Seated Hip Abduction -- Machine

Seated Hip Adduction -- Machine

Seated Leg Curl

Seated Leg Curl Home Gym

Seated Military Press

Neck and Shoulder Stretch

Seated Neck and Wrist Stretch

Seated Overhead Abdominal & Oblique Crunch

Seated Overhead Arm Curl on FSFIB Flat-to-Incline

Seated Overhead Bicep Curl

Seated Overhead Triceps Extension - Cable

Seated Overhead Triceps Extension - Home Gym

Seated Rear Deltoid

Seated Row

Seated Row -- Machine

Seated Straight Bar Bench Press

Seated Toe Raise

Seated Wrist Deviation

Seated Wrist Extensor Stretch

Seated Wrist Flexor Stretch -- Left

Seated Wrist Mobility

Seated Wrist-Pronation Stretch

Seated Wrist-Supination Stretch

Shin Stretch

Short Groin

Shoulder Press w/handles on FSFIB Flat-to-Incline

Shoulder Rolls

Shoulder Shrug

Shrug

Shuttle Run (Test)

Side Bend

Side Rock

Side Swipe

Single Arm Dumbbell Hang High Pull

Single Arm Dumbbell Muscle Snatch

Single Arm PowerBlock Hang High Pull

Single Arm PowerBlock Lateral Raise -- Seated

Single Arm PowerBlock Lateral Raise -- Standing

Single Arm PowerBlock Lying Row

Single Arm PowerBlock Muscle Snatch

Single Arm PowerBlock Row on Ball

Single Arm PowerBlock Shoulder Press -- Standing

Single Arm Push up

Single Arm Push-Up -- Bench

Dumbbell Overhead Squat

Single Leg -- Bunny Hop

Single Leg Broad Jump

Single leg Calf Raise on Step

Single Leg Lateral Hops -- Across Square

Single Leg Lateral Hops -- Same Side

Single PowerBlock Overhead Squat

Single-arm Cable Lateral Raise -- Standing

Single-arm Dumbbell Lateral Raise -- Seated

Single-arm Dumbbell Lateral Raise -- Standing

Single-Arm Dumbbell Row on Ball

Single-arm Dumbbell Shoulder Flexion -- Standing

Single-arm Dumbbell Shoulder Press -- Standing

Single-Arm High Cable Row

Single-Arm Lying Row

Single-Arm Rotation Row

Single-Arm Row

Single-Leg Balance

Single-Leg Leg Extension

Single-Leg Leg Press

Single-Leg Squat

Single-legged Lying Leg Curl

Single-legged Seated Leg Curl

Single-Side Rotation Crunch on Bolster

Sit Up

Sit-and-Reach Test

Sitting Nerve Stretch

Sitting Side Bend

Smith Machine Chest Press

Smith Machine Declined Chest Press

Smith Machine Inclined Chest Press

Smith Machine Lying Row

Spider Crawl

Spider Crawl with FSSH Squat Harness

Spinal Drape

Spinal Rotation Stretch

Spinal Twist

Split Jerk

Split Snatch

Squat

Squat -- Arms Relaxed

Squat Jump - Bodyweight

Squat Thrust

Squat Thruster

Squat Thruster with Rotation

Squat with FSSH Squat Harness

Squats with Bands

Squats with Chains

Stair Run

Standing Ab & Oblique Crunch

Standing Alternating Incline Press with Handles

Standing Arm Curl with Handles

Standing Back Extension

Standing Back Extension with Handle

Standing Back High Row with Handles

Standing Backward Jump

Standing Barbell Overhead Press

Standing Biceps Curl with Handles

Standing Biceps Curl with Straight Bar

Standing Broad Jump

Standing Cable Row

Standing Cable Row - High

Standing Calf Raise

Standing Calf Raise With Handles

Standing Chest Press

Standing Elbow Flexion-Extension

Standing Kayak with FSSB Straight Bar

Standing Knee Raise

Standing Lateral Jump

Standing Leg Curl W/ TQLB Leg Boot

Standing Leg Extension with TQLB Leg Boot

Standing Long Jump

Standing One Arm Biceps Curl

Standing One Arm Pectoral Fly

Standing One Arm Row

Standing One Arm Triceps Extension

Standing One Arm Triceps Kickback

Standing Overhead Biceps Curl

Standing Pectoral Fly

Standing Press with FSSB Straight Bar

Standing Reverse Fly with Handles

Standing Row with FSSB Straight Bar

Standing Shoulder Press w/Handles

Standing Single Leg Chest Press with Handles

Standing Straight Bar Press

Standing Straight Bar Row

Standing Triceps Extension

Standing Triceps Press

Standing Triceps Press Down w/*TQATS Strap

Static lunge

Step Up

Step up -- Low Step

Step Up -- Medium Step

Step Up and Tap

Stepper

Straight Bar Chest Press on Exercise Ball

Straight-leg Quad and Glutes Isometrics -- Seated

Straight-leg Raise -- Seated

Straight-leg Sit Up

Straight-leg Sling Sit-ups

Strap Calf Stretch -- Seated

Sumo Deadlift

Sumo Deadlift -- HighPull

Supinating Curl -- Standing

Supine Barbell French Curl

T-Bar Row

T-Cone Drill

Tennis Back Swing

Tennis Forehand Swing

Tennis Swing

Tennis Swing or Core Rotation

Terminal Knee Extension -- Seated

Torso Rotation - Machine

Towel Stretch

Trampoline Clock Drill

Treadmill

Trunk Rotations

Tuck Jump

Tuck Jump (Trampoline)

Turkish Get Up

Twisting Side Bend

Two Arm Triceps Extension with Handles

Upright Cycle

Upright Row

V-Grip Lat Pulldowns

V-Grip Seated Row

Vertical Jump - Counter Movement

Vertical Jump - Static

Walking Dumbbell Swing

Walking Lunge

Walking Lunge Rotation

Walking Lunge Thrust

Walking Lunge Touchdown

Walking Lunge Touchdown and Thrust

Walking PowerBlock Swing

Wall Nerve Stretch

Wall Slide

Wide Grip Chin Up With Assist

Wide Pushup -- Feet Elevated

Wide-Grip Bench Press

Wide-Grip Lat Pulldowns

Wide-Grip Seated Row

Wide-Stance Barbell Half-Squat

Wide-Stance Barbell Half-Squat -- Toes Out

Wide-Stance Barbell Parallel Squat

Wide-Stance Barbell Parallel Squat -- Toes Out

Wide-Stance Dumbbell Squat

Wide-Stance PowerBlock Squat

Wobble Board Side Reach

Wood Chop

Wrist Bend

Zigzag Run

More Information on Exercises and Workouts

For more information on the exercises found in Workout-X, please visit the exercises overview section.

For more information on the workouts found in Workout-X, please visit the workouts overview section.

Back to top

Latest Related Articles By Topic: