Movement Library
Conditioning Exercises
Movement patterns group exercises by what the body actually does, rather than by muscle. Training all of them is what keeps strength usable outside the gym.
9 movements
Butt Kicks
Beginner
Jog in place, kicking your heels up toward your glutes.
Jumping Jack
Beginner
Jump your feet wide as your arms swing overhead, then back together.
High Knees
Easy
Run in place, driving your knees up to hip height.
Mountain Climber
Easy
From a high plank, drive your knees toward your chest one at a time.
Step-Up
Easy
Step fully onto the surface, driving through the leading heel.
Bear Crawl
Moderate
On hands and feet with knees hovering, crawl forward and back.
Half Burpee
Moderate
Squat down, jump your feet back to a plank, then jump them in and stand.
Skater Jump
Moderate
Leap sideways from one foot to the other like a speed skater.
Burpee
Hard
Squat, kick back to a plank, chest to floor, jump in, then jump up.
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Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.