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.

A combo exercise finishing a squat with a calf raise, strengthening the quads, glutes, and calves while improving balance and lower-body control.

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.

A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.

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.

A dynamic plank variation jumping the feet in and out, increasing core activation, cardio demand, and hip stability while maintaining trunk control.

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.

A core and upper-body stability exercise performed in a high plank while alternating hand taps to the opposite shoulder, building anti-rotation strength, balance, and shoulder control.

A functional lower-body exercise involving stepping onto an elevated surface using only bodyweight, building leg strength, balance, coordination, and everyday movement power.

A unilateral lower-body exercise with the rear foot elevated, emphasizing quad and glute strength, balance, mobility, and stability through a deep single-leg squat pattern.

A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.

A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.

Reverse Crunch is a challenging core exercise that primarily targets your rectus abdominis. It's a simple and easy-to-do exercise that you can pick up in minutes and is great for beginners and fitness enthusiasts alike.

A core-stability exercise performed by holding opposite arm and leg extended while stabilizing the spine, emphasizing deep core engagement, coordination, and controlled anti-extension strength.