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| Muscle Group | Beginner | Medium | Hard | Expert/Advanced |
|---|---|---|---|---|
| Chest | Push-Ups | One-Legged Skier Push-Ups | ||
| Legs | Squats 3-Way Lunges | Alternating Split Squats Frog Hops Squat Jumps | 180° Squat Jumps Ninja Tuck Jumps Prisoner Squat Jumps 3-Point Alternating Hops | Prisoner Ninja Tuck Jumps Triple Skyfalls |
| Legs, No Cardio | Reverse Lunge to High Knee | |||
| Shoulders | Pike Push-Ups | Kneeling Spider-Man Push-Ups | Spider-Man Push-Ups | |
| Triceps | Bench Dips | |||
| Glutes | Bridges Hip Bucks | Single Leg Hip Bucks | ||
| Core | Bear Taps Walking Marches | Jackknives - Level 1 Russian V-Twists Spider-Man Lunges | Bicycle Crunches Jackknives - Level 2 Mountain Climbers Plank Elbow to Knee Taps Side Kickthroughs | Twisting Piston Push-Ups |
| Core, No Cardio | Ab-Roller Bird Dogs Good Mornings Swipers | Plank Elbow Ups Shoulder Taps | ||
| Cardio | Jump/Air Rope Shadow Boxing Toe Taps | High Knees Jumping Jacks Skier Hops |