Burpee

The best way to do a burpee is to start in a standing position and then squat down. Kick your feet back to get into push-up position and complete a push-up. Then, bring your feet back to where they were and jump into your original standing position.

Prowler Push

Firmly grip the sled. Some prefer to hold higher up, others slightly lower. Set your feet up so they are the same width as your running stance. When you stride, make sure that your feet remain the same width apart the entire time.

Sled Drag – Forward Facing

Hold a handle or strap in each hand with the sled behind you. Lean forward a bit to place tension on the straps and sled. Keep your back flat and core engaged. Then begin to walk, run or even take big stomping steps forward.

Farmers Carry

Hold a dumbbell, kettlebell, or barbell at each side. Grip tightly and walk. Keep your lower back and pelvis aligned throughout the exercise.

Waiters Walk

Carefully press a dumbbell or kettlebell to full extension overhead, palm facing forward. If using a kettlebell, the weight will rest against the back of your wrist. Carry another dumbbell or kettlebell in the opposite arm and walk.

Bear Hug Carry

Wrap both arms around a sandbag, weight plate, or large rock. Or hold a dumbbell or kettlebell just as you do for a goblet squat. Walk with odd object keeping core engaged.

Sandbag Shoulder Carry

Clean sandbag and lift it overhead. Lower to your back and start on your trek!

Zercher Carry

Hold a loaded sandbag close to your chest in the crook of your elbows. Keep your core braced and your back straight throughout.

Dumbbell Overheard Carry

Hold two dumbbells or kettlebells (or a sandbag, barbell, or trusting girlfriend) directly over your shoulders and walk. Try to stack your shoulders as best as possible while keeping your core engaged.

Kettlebell Front Rack Carry

Start by cleaning both kettlebells up to the front rack position. Stack the handles on top of each other when you are in the rack position and then sink your ribs to engage your abdominals. And then walk!

Ground to Overhead

This is basically a clean and jerk with a sandbag. You’ll start from the ground position and power clean the sandbag to your chest. From there you’ll push jerk the sandbag overhead

Sit Up

Lie on your back. Bend your knees and plant your feet about hip-distance apart. Place your hands at your side. Exhale and pull your belly button in toward your spine as you gently raise your torso by bending your hips and waist. Lift up until your torso is just inches from your thighs and your hands can touch your toes. Inhale and control your return to the start position to complete one repetition.

Ground to Over Shoulder

Stand slightly over the sandbag, feet parallel and at hip width, half the ball should be in front of your shins. Your butt will be in a lower position than a traditional barbell clean as you reach down to grab the ball.

Extended Arm Sled Drag

Grab the sled straps in each hand. Lean forward a bit to place tension on the straps and sled. Keep your back flat and core engaged. Fully extend both arms out and drag sled. You’ll want to lean into your arms more when dragging with this variation.

Bear Crawl With Dumbbell

With a dumbbell in each hand, get on your hands and knees. Holding your knees a couple of inches above the floor move forward by pushing the head of the dumbbell across the floor with your left arm and right leg simultaneously. Alternate sides and keep your hips low and head high.

Suitcase Carry

Grab one dumbbell, kettlebell, or farmers walk handlebar with the specific arm listed in the workout and then just walk. It sounds really simple but has so many benefits packed into one simple little exercise. This is also known as a suitcase carry.

Man Maker

Start in a push-up position holding two dumbbells. Row the weight one arm at a time. Then perform a pushup. Jump your feet forward into a squatting position. Stand up, pull the weight up to your shoulders and then perform a thruster. Bring dumbbells to front rack position and perform a lunge on each leg.

Bottoms Up Kettlebell Carry

Bottoms Up Kettle Bell Carry Hold two kettlebells upside down with your arms parallel to the floor and elbows bent at 90 degrees. Squeeze the handles tight!

Kettlebell Front Rack Carry

Kettlebell Front Rack Carry Start by cleaning both kettlebells up to the front rack position. Stack the handles on top of each other when you are in the rack position and then sink your ribs to engage your abdominals. And then walk!

Single Arm Overhead Carry

Single Arm Overhead Carry Simply pick up the dumbbell (or kettlebell), brace tight, press it up overhead, and then walk. Pretty simple. Just make sure that you have a strong grip, that way you’re fully activating the shoulders.

Sled Drag – Rear Facing

Sled Drag Rear Facing Drag the sled by walking "backwards." Use your bodyweight! Lean back, away from the sled, the entire movement. Never row the weight; pull it with your body. Keep in mind, your arms are the weak link, not your legs. Use your legs. Think of your arms as “hooks” that do not [...]

Kettlebell Swing

Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart. Bending slightly at the knees but hingeing mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum. Drive your hips forward and straighten your back to send the kettlebell above your head. Let the bell return back between your legs and repeat the move.

Lunge

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, while your back knee gently touches the floor. Keep the weight in your heels as you push back up to the starting position.

Clean

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, while your back knee gently touches the floor. Keep the weight in your heels as you push back up to the starting position.