Advanced exercises

Advanced exercises in the Fitness Coach catalogue: 57 exercises. Mostly for: Legs, Quads, Back.

  • Full body · Advanced

    Burpee (Wider Stance, Shallower Squat)

    A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a wider foot placement and a shallower squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.

  • Glutes · Advanced

    Barbell Rack Pull (Straighter Knees)

    A partial deadlift from rack supports with less knee bend than the bent-knee variation. Hip extension drives the lift, while the back, trunk and grip support the barbell. The more extended knee position distinguishes this variation without requiring the knees to be locked.

  • Legs · Advanced

    Barbell Overhead Squat

    An advanced full-body squat variation with the barbell held overhead. It combines lower-body strength with shoulder mobility, trunk stability, balance, and coordination.

  • Shoulders · Advanced

    Handstand Hold

    An advanced bodyweight exercise that primarily targets the shoulders, arms, and core. It involves balancing the body upside down with hands placed on the ground and feet elevated, requiring strength, stability, and control.

  • Legs · Advanced

    Running

    A cardiovascular exercise that involves moving at a steady pace on foot. It enhances cardiovascular endurance, burns calories, and strengthens muscles, particularly in the legs and core. Running can be performed on a treadmill or outdoors and is adaptable to various fitness levels.

  • Shoulders · Advanced

    Kettlebell Windmill

    A full-body kettlebell exercise combining an overhead hold with hip hinging and lateral trunk control. It develops shoulder stability, hip mobility, oblique strength, and coordinated movement.

  • Legs · Advanced

    Treadmill Run

    A cardiovascular exercise performed on a treadmill machine, designed to improve aerobic fitness, endurance, and overall cardiovascular health. It allows for controlled speed, incline, and duration settings, making it suitable for various fitness levels.

  • Back · Advanced

    Front Lever

    An advanced calisthenics exercise that requires significant core, back, and shoulder strength.

  • Legs · Advanced

    Assault Air Bike

    A high-intensity cardio machine that combines the benefits of cycling and upper body workouts.

  • Triceps · Advanced

    Full Planche Push-Up

    An advanced calisthenics pushing exercise performed while the body is held horizontally on the hands. It demands exceptional shoulder, chest, triceps, core, and straight-arm strength.

  • Back · Advanced

    Back Lever

    An advanced calisthenics isometric hold on a bar or rings, with the body held horizontally facing the floor. It develops straight-arm pulling strength, shoulder control, and trunk tension.

  • Legs · Advanced

    Clean and Jerk

    A two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position.

  • Legs · Advanced

    Weighted Pistol Squat

    An advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core.

  • Legs · Advanced

    Single-Leg Box Jump

    The One Leg Box Jump is a plyometric exercise that targets the lower body, focusing on the quadriceps, hamstrings, glutes, and calves.

  • Shoulders · Advanced

    Turkish Get Up

    A full-body exercise that enhances strength, stability, and mobility. It involves transitioning from a lying position to standing while holding a weight overhead, typically a kettlebell. This exercise engages multiple muscle groups including the shoulders, core, hips, and legs.

  • Triceps · Advanced

    Muscle-up

    An advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination.

  • Glutes · Advanced

    Lateral Monster Walk

    The Lateral Side (Monster) Walk Squat is a dynamic exercise that targets the gluteus medius, hip abductors, and quadriceps.

  • Triceps · Advanced

    Weighted Muscle-Up

    An advanced compound exercise that combines a pull-up and a dip, performed with additional weight. It targets the upper body, primarily engaging the latissimus dorsi, biceps, triceps, chest, shoulders, and core muscles. This exercise requires significant strength, coordination, and technique.

  • Legs · Advanced

    Superman

    A prone bodyweight exercise involving a coordinated lift of the arms and legs. It engages the spinal extensors, glutes, and muscles around the shoulders as part of posterior-chain and trunk-control training.

  • Shoulders · Advanced

    Dumbbell Snatch

    The one-arm dumbbell snatch is a dynamic, full-body exercise that primarily targets the shoulders, back, and legs. It enhances power, coordination, and explosiveness by involving multiple muscle groups in a single, fluid motion.

  • Full body · Advanced

    Burpee (Narrower Stance, Deeper Squat)

    A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a narrower foot placement and a deeper squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.

  • Chest · Advanced

    Shoulder Tap

    A plank-based core-stability exercise that alternates contact between a hand and the opposite shoulder. It trains anti-rotation control through the trunk alongside shoulder stability and weight transfer.

  • Legs · Advanced

    Broad Jump

    A plyometric exercise that focuses on developing explosive power in the lower body, particularly targeting the quadriceps, hamstrings, glutes, and calves. It involves jumping forward as far as possible from a standing position, emphasizing both strength and coordination.

  • Legs · Advanced

    Kettlebell Swing

    A dynamic, full-body exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back.