Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Exercises

All the exercises have links to demonstrate how to do the exercise. As always, I would recommend you do your own research on any new exercise to ensure that you are doing it safely and with correct form.
BODYWEIGHT EXERCISES
1 Arm Push-up
1 Leg 1 Arm Swing
1 Leg over Line
1 Leg Push-ups 
2 Person Wipers 
45 Degree Sit
Air Squats 
Ankle Jump 
Aztec Push-up
Back Bridge Switch
Back Lever
Body Roll (Side Ground Engagement) 
Box Jump 
Brazilian Crunch
Burpee 
Close Grip Push-up
Core Burpee 
Cossack Squat
Crab Crunch
Cross Toe Touches
Diamond Push-up 
Dips
Dive Bomber 
Donkey Kick 
Elbow Lever 
Frog Jumps 
Frog to Side Plank 
Front Bridge & Front Bridge Straight Arm
Grasshopper Push-up 
Ground Slider (Muslim Pray)
Gymnastic Donkey Kick 
Handstand 
Headstand
Hindu Push-up
Ice Skaters
Inverted Donkey Kick
Inverted Mountain Climber
L-Hold 
Lateral Bound
Leg Raises
Leg Swoop
Lower Russian Twist
Lunge Twists 
Lunge Walk 
Mountain Climber 
Ground Slider (Muslim Pray)
Nose to Ground 
Plyometric Push-up
Plyo Spiderman Push-ups 
Pike Push-up
Pistol (1 Leg Squat) 
Planche
Plank 1 Arm Touch
Psycho Push-up
Push-up
Quad Squats 
Rowboat
Scissor Kicks
Scorpion Push-up
Siamese Squats 
Side Bridge  & Side Bridge (straight arm)
Side Bridge & Knee Tuck
Side Lunge
Sidestep Push-up 
Sit Up Stand Up Tuck Jump 
Slalom 
Spiderman Crawl
Spiderman Push-up 
Spinning Push-up
Split Squat Jumps 
Sprawl 
Squat Jumps
Stutter Steps 
Superman Push-up 
Twist Push-up
Tuck Burpee 
Tuck Jump 
Uneven Push-up 
V-Sit 
V-Sit Twists
Vertical Push-ups 
Wall Sit 
Wide Grip Push-up 
 
ANIMAL WALKS
Alligator Walk 
Ape Step
Bear Walk 
Crab Sidle
Crab Walk 
Duck Walk
Frog Jumps
Goat Jumps
Gorilla Walk
Inchworm
Monkey Push-up
Monkey Swing
Panther Walk
Sabertooth 
Snake Sidle
Snake Slither
Spiderman Crawl
Stalking Panther Walk
Tarantula Walk
Wild Bear Walk  
   
TABATA INTERVALS
RUNNING BAREFOOT
Ask Jason Robillard at Barefoot University
 
PULL-UP BAR
Back Lever 
Burpee Pull-up 
Chin-up 
Climber Curl
Climber Hang
Climber Laterial Raise
Commando Pull-up 
Jump Pull-up 
Kipping Pull-up
Knees to Elbows 
Muscle Up
Neutral Grip Pull-up 
Strict Pull-up
Toes to Bar 
Triangle Pull-ups
 
KETTLEBELLS
KB 1 Arm 1 Leg Curl
KB 1 Arm Suspended Press
KB 1 Arm Swing
KB 1 Arm Uppercut
KB 1 Leg Crunch
KB 1 Leg Dip
KB 2 Hand Swing
KB Bottom Up Press (BUP)
KB Clean & Press
KB Cossack Squat
KB Goblet Squat
KB Physioball Twist
KB Piston
KB Press
KB Renegade Row
KB Snatch
KB Sot Press
KB Sumo Deadlift High Pull
KB Thrusters
KB Turkish Get-up
KB Windmill
 
PHYSIOBALL
PB 1 Leg Sit-up
PB Balance
PB Balance & Curl
PB Balance & Press
PB Bridge (1 0r 2 Leg)
PB Dips
PB Dumbbell Curls
PB Explosive Push-up
PB Knee Tuck (1 or 2 Leg)
PB Knee Tuck Rotation
PB Lateral Roll
PB Leg Curl
PB Leg Rotation
PB Mountain Climbers
PB Plate Crunch
PB Push-up (1 or 2 PB)
PB Russian Twist
PB Twist – Kettlebell
PB Twist – Medicine Ball
PB Wall Roll
 
MEDICINE BALL
MB Burpee Thrust
MB Burpee Thrust with Slam
MB Dips 1 Leg
MB Lunge Twists
MB Physioball Twist
MB Plyo Push-up
MB Psycho Push-ups
MB Push-ups
MB Sit-up Pass
MB Sit Up Stand Up Slam
MB Slam
MB Sliders
MB Squat Twist
MB Throws/Passes
MB Thruster
MB Tri-pod Push-up
MB V-Sit Twist
 
CLUBBELL (INDIAN CLUB)
Alternating Shield Cast
Barbarian Press
Barbarian Squat
Front Circle
Front Pendulum
Front Swing Hand Switch
Inside Pendulum
Lunge Walk
Mill (short for windmill)
Mill (another version)
Outside Pendulum
Rear Lunge Pendulum
Side Lunge Pendulum
Side Semi
Side Swing
Swipe
Torch Press
Turkish Get-up
Two Handed Press
 
SLOSH TUBE
Back Paddling 
Bench Press Throws 
Burpee 
Cossack Squat 
Floor Wipers
Front Paddling 
Get up sit up 
Overhead Lunge
Overhead Squat 
Overhead Walk
Press
Press/Squat Combo 
Thruster
Twirl
Squat
 
MINI SLOSH TUBE
Back Baton Pass 
Bad ass Swing
Conan 
Crane 
Front Baton Pass
Hockey Twist
Lunge Twist 
Overhead Lunge Walk
Overhead Pass
Overhead Pass with Squat 
Pistols
Samurai Chop
Samurai Chop & Thrust 
 
TIRE
Plank
Pull 
Push-up
Sledgehammer 
Tire Drag
Tire Flip
 
SAND BAG (or any heavy unstable bag)
Clean
Clean & Press 
Get-ups (Turkish) 
Press & Press
Run 
Thruster
Toss 
 
DUMBBELL
1 Arm 1 Leg Curl
1 Arm 1 Leg Romanian Deadlift
1 Arm 1 Leg Row
1 Arm Thrusters
1 Hand Clean & Press
1 Leg Fly
1 Leg Lateral Raise
1 Leg Romanian Deadlift
Back Sword
Cheerleader
Closed eyes Romanian Deadlift
Farmer Walk
Floor Wiper
Front Lateral Raise
Hooray
Lawnmower
Lunge Twist
Man Maker
Pullover Extension
Push-up Row
Renegade Row
Romanian Deadift (RDL)
See Saw Press
Side Lunge
Spartan Push-up
Split Curl to Press
Squat to Press
Standing Wipers
Step-up
Sumo Squat
Twist Push-up
 
HEAVY  BAR
1 Leg Romanian Deadlift 
Curls 
Floor Wipers 
Hang High Pull
Lunges 
Lunge Twists
Press
Romanian Deadlift 
Row Boat Wall Touch
Squats
Twists
Wall Touch
 
MACEBELL
1 Handed Swing 
2 Handed Swing
Around the World
Back Plank Walk 
Canoe Row
Front Plank Walk 
Grave Digger
Half Spin
Half Spin with Squat 
Kayak
Levered Bench Press 
Levered Bent Over Row 
Levered Shoulder Press 
Offset Bench Press
Overhead Pass
Overhead Pass with Squat 
Overhead Side Bend
Pendulum Swing 
Shoveling
Side Bend 
Spear Thrust
 
PARALLETTES
Dips
Front Plank
Handstand 
Hindu Push-ups
L-Hold 
Push-up 
Side Plank
Spiderman Push-up
 
MISCELLANEOUS
Box Jump
Jump Rope
Wheel Roll Out
 
CLIMBING/UNDULATION ROPE
Body Rows
Double Side Winder
Double Wave
Kettlebell Swing  
One Handed Pull-up 
One Rope 
Rope Pulling
Sit & Climb
Single Hand Double Ropes
Uppercut Move
Wrestler’s Throw
  
CABLES
Chopping
Lifting 
Side Plank & Row
Twist
 
RINGS
Body Rows 
Inverted rows 
Inverted Hang 
L-Sit 
Muscle Up
Push-ups
Ring Dips
 
OLYMPIC & POWER LIFTS
 
Clean (Power, Hang, etc) 
Clean & Press
Deadlift 
Hang Clean & Press
Jerk 
Press
Romanian Deadlift 
Snatch (Power, Hang, etc) 
Squat (Overhead, etc)
Sumo Deadlift
Thruster
 
BARBELL
1 Arm Press
1 Arm Snatch 
1 Leg Romanian Deadlift RDL 
Clean & Press 
Curl 
Floor Wiper 
Hang Clean & Press 
Hang High Pull 
Lunge
Offset Bench Press 
Romanian Deadlift 
Shovel Deadlift 
Sumo High Pull
Turkish Get-up 
Virtual Loading & Unloading
Virtual Shoveling
 
 
 
 
 
 

14 Comments

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  The Mountain Climb « Kemme Fitness wrote @

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  At The Track #5 « Kemme Fitness wrote @

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