ADVANCED BEGINNER EXERCISE LIBRARY
If you've already begun building your fitness base, this check point is the perfect next step. We’ve designed it to add a bit more challenge, with 4-6 new exercises that push you just beyond the basics, helping you gain strength, stability, and cardiovascular stamina. It’s about taking your progress to the next level in a way that’s still accessible and motivating.
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Table of content
STRENGTH
1|Plank (on elbows or hands)
STRENGTH
2|Farmer walk
25% body weight | 1 minute
The farmer's walk, also called the farmer's carry, is a strength and conditioning exercise in which you hold a heavy load in each hand while walking for a designated distance. Read more...
STRENGTH
3|Wall sits
Slowly sink into a squat position, keeping your back against the wall, and bend your legs until your hips, knees, and ankles are each at a 90-degree angle. • Hold this position while keeping good form (back flat against the wall, abs tight, weight in the center of the foot)
STRENGTH
4|Regular Push-ups (full)
are a conditioning exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes
STRENGTH
5|Dumbbell shoulder press
(( 5-10 lbs for women, 10-20 lbs for men)
With a dumbbell in each hand, lift from shoulder to overhead, engaging deltoids and triceps. Lower with control for a complete shoulder workout.
STRENGTH
6|Bodyweight Squats
Stand with feet shoulder-width apart, then bend your knees and lower your hips back and down as if sitting in a chair, keeping your chest up and weight in your heels, then return to standing. This exercise targets the legs, glutes, and core.
STABILITY / MOBILITY
1|Balance on one leg
Stand on one foot, keeping the other foot slightly lifted off the ground, and hold this position while maintaining stability.
STABILITY / MOBILITY
2|Sit to Stand Test
(without hands)
Sit on a sturdy chair with your feet flat on the floor, hip-width apart, and knees bent at a 90-degree angle. Keep your back straight and arms crossed over your chest or placed on your thighs (to make it easier). Stand up by pressing through your heels and repeat.
STABILITY / MOBILITY
3|Single-Leg Romanian Deadlift
no weights
Balance-focused exercise where you hinge at the hips while standing on one leg, lowering your torso and extending the other leg behind you, then return to standing, engaging your hamstrings, glutes, and core.
STABILITY / MOBILITY
4|Get off the Floor (using no arms)
STABILITY / MOBILITY
5|Lunge stretch (with balance)
Step one foot forward into a lunge position, keeping the back leg extended and the front knee aligned over the ankle. Lower your hips toward the floor until you feel a stretch in the hip flexor of the extended leg, holding the position for balance and flexibility.
CARDIO
1|Step-Ups
Stepping one foot at a time onto a low step or platform (6-8 inches), then bringing the other foot up, followed by stepping back down in a controlled manner, engaging the legs and core for stability and strength.
CARDIO
2|Stair Climbing Test
(1 flight = 12 steps)
Stair Climbing Test involves walking or running up one flight of stairs (12 steps) as quickly as possible, then descending and repeating the process to assess cardiovascular endurance and leg strength.
CARDIO
3|Jump rope
(1 minute test)
Stand with your feet together and hold a rope in both hands. Swing the rope over your head and jump over it as it passes beneath your feet, repeating the movement continuously.
CARDIO
4|High Knee March
(1 minute test)
The High Knee March involves lifting your knees to waist height while marching in place, alternating legs to improve cardio fitness, coordination, and balance.