7-Day Sweat & Shred

Squat Thrusts target your triceps and pecs muscle while also activating lower body muscles like the hamstrings, quads, and glutes. This exercise is also very effective in fat burning,

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.

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.

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.

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.

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

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

A lateral lower-body exercise stepping out to the side to target the glutes, quads, and inner thighs while improving hip mobility, stability, and frontal-plane strength.

A lower-body endurance exercise performed by holding a squat and making small, controlled pulses to intensify quad, glute, and hip engagement while building burn, stability, and time-under-tension strength.

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

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.

A core and hip-flexor endurance exercise performed lying on your back while rapidly alternating small leg lifts, targeting the lower abs, improving trunk stability, and building muscular control.

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.

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.