interactive body map
Check out our interactive body map. Simply hover over any muscle group, and a pop-up will show with a specific exercise that targets that particular muscle. Ready to get fit? Try it out now!
Full Body Workout
Commando Planks
Beginner
REPS
8-10 reps
SETS:
2-3 sets
REST:
60 seconds between each set
Intermediate
REPS
12-15 reps
SETS:
3-4 sets
REST:
45 seconds between each set
Advanced
REPS
20 reps
SETS:
4-5 sets
REST:
30 seconds between each set
A rep includes moving from one forearm to the full plank position on both arms.
TIP: Always start with a light warm-up to loosen up, focus on keeping a strong, stable core during each rep, increase intensity gradually as you gain strength, and mix in various exercises to keep your routine engaging and challenging.
Squat Jumps
Beginner
REPS
6-8 reps
SETS:
2-3 sets
REST:
60-90 seconds between each set
Intermediate
REPS
10-12 reps
SETS:
3-4 sets
REST:
45-60 seconds between each set
Advanced
REPS
25 reps
SETS:
4-5 sets
REST:
30-45 seconds between each set
TIP: Always warm up to get your muscles ready, keep your form sharp with a strong, controlled landing to avoid injury, progressively increase your intensity by adding reps or sets, and vary your routine to maintain interest and challenge different aspects of your fitness.
V - Ups
Beginner
REPS
6-8 reps
SETS:
2-3 sets
REST:
60-90 seconds between each set
Intermediate
REPS
10-12 reps
SETS:
3-4 sets
REST:
45-60 seconds between each set
Advanced
REPS
20-30 reps
SETS:
4-5 sets
REST:
30-45 seconds between each set
TIP: Begin with a thorough warm-up to prepare your body, focus on maintaining a controlled motion to maximize effectiveness and minimize risk of injury, gradually up the ante by increasing reps or reducing rest periods, and introduce variety to keep your workouts fresh and challenging.
Push Ups
Beginner
REPS
5-8 reps
SETS:
2-3 sets
REST:
60-90 seconds between each set
Intermediate
REPS
10-17 reps
SETS:
3-4 sets
REST:
45-60 seconds between each set
Advanced
REPS
25-35 reps
SETS:
4-5 sets
REST:
30-45 seconds between each set
TIP: Always begin with a dynamic warm-up to prepare your muscles, ensure your form is correct to avoid injury and maximize benefits, progressively increase your intensity by adding more reps, reducing rest time, or incorporating variations, and keep your routine diverse to challenge different muscle groups and improve overall fitness.
Cross Body Mountain Climber
Beginner
REPS
10 reps
SETS:
2-3 sets
REST:
60-90 seconds between each set
Intermediate
REPS
15-20 reps
SETS:
3-4 sets
REST:
45-60 seconds between each set
Advanced
REPS
25-30 reps
SETS:
4-5 sets
REST:
30-45 seconds between each set
TIP: Start with a warm-up that activates your core and limbs, focus on maintaining a straight back and engaged core to prevent injury and maximize the effectiveness of each rep, gradually ramp up the challenge by increasing the pace or reps, and incorporate other variations to keep the workout interesting and challenging.
