7-Day Full-Body Fire

Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.

Incline Pushup works your chest muscles, shoulders, and triceps. Unlike traditional pushups, incline pushups take some of the pressure off your arms and shoulders to give you a solid chest workout. Incline pushups are easier to perform than standard pushups.

Bear Crawl builds strength and power, boosts your metabolism, and fires up your cardio fitness. This exercise uses almost every muscle in the body, including the shoulders (deltoids), chest and back, glutes, quadriceps, hamstrings, and core. Another great thing about bear crawls is that they provide a great mental challenge, as your brain focuses on maintaining balance while keeping all your limbs moving at once.

General Plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back.

Jab-Cross is a bodyweight boxing sequence that targets Quads, lower back, shoulders, triceps, calves, lower abs, biceps, and cardiovascular system. Jab-cross demands a strong breathing technique and allows progression as you change speed and power.

Ski Moguls is a good exercise to provide strength, power, and stability to the lower region of the body. This is also good exercise to provide cardiovascular endurance.

Bicycle Crunch is the variations in bicycle crunches. This exercise works on both abs and obliques and also helps in toning the thighs and side abdominal muscles. Bicycle Crunch also improves core strength, stability, balance, and coordination.

The Straight Leg Toe Touch is a common stretching exercise that targets the muscles in the back of the leg, including the hamstrings.

Bodyweight Walking Lunge strengthens the leg muscles as well as the core, hips, and glutes. It helps to increase flexibility and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exercisers, and fitness novices alike.

Spider-Man Pushup build strength throughout your upper body, especially in your triceps, forearms, deltoids, and upper pecs. This exercise can improve core strength and stability as well.

Wide-Hands Pushup is a challenging upper-body workout that targets the muscles in your chest, shoulders, and upper arms. It can also help build your core strength, and it may help protect your back, too.

3-way Plank is a calisthenics exercise that primarily targets the obliques and, to a lesser degree, also targets the abs, glutes, lower back, and shoulders. This easy-to-do exercise helps to strengthen the entire core and increase stability in the lower back.

T Pushup is a progression of standard pushups specifically designed to strengthen your core by activating the abdominal and oblique muscles. This exercise also targets the chest, shoulders, and triceps.