Exercise Library

Burpee

Drop to the floor, push up, jump the feet in, jump up. The whole body and the entire cardiovascular system in one unloved rep.

Fast Feet

Tiny, very fast steps on the spot in an athletic stance. A short, sharp conditioning burst that spikes the heart rate in seconds.

High Knees

Running on the spot driving the knees to hip height. A warm-up staple and a decent conditioning interval in its own right.

Jumping Jack

Jumping the feet out while the arms come overhead. The oldest warm-up in the book and still one of the best.

Jumping Jack (Reps)

Full-body cardio: jump feet out wide while raising arms overhead, then back. Keep a steady rhythm.

Lateral Shuffle

Shuffling sideways in an athletic stance. Conditioning in a direction almost nothing else in the gym trains.

Seal Jack

A jumping jack with the arms clapping in front at chest height instead of overhead. Opens the chest and shoulders, and warms them before pressing.

Skater Hop

Bounding sideways from one foot to the other, landing on a single leg each time. Builds lateral power and the ability to absorb a landing.

Sprawl

A burpee with the hips driven to the floor and the legs kicked wide, borrowed from wrestling. Faster and lower than a burpee, and just as unpleasant.