Alternate elbow knee
Core, hip flexors, quads, front of shoulders, triceps, chest.
Alternate leg reverse table
Lower back, hamstrings, glutes, rear of shoulders, triceps, upper back.
Bench dips
Triceps and front of shoulders.
Bent over reverse flyes
Upper back, rear of shoulders, lower back, hamstrings.
The bridge
Hamstrings, glutes, lower back, core.
Bulgarian split squat
Quadriceps (front of legs), glutes, adductors, core.
Burpee
Legs, heart and lungs.
Curl to press
Biceps, shoulders, triceps, core.
Donkey kicks
All over cardio vascular, legs, shoulders / arms.
Goblet squat
Legs, forearms, shoulders, core.
Half sits
Core.
High plank 'T'
Core, obliques, front of shoulder, triceps.
Kettle bell swings
Legs, glutes, core, arms/shoulders.
Kettle bell twists
Core, especially your oblique muscles.
Lunges
Quads, hamstrings, glutes, core.
Plank
Core, shoulders, hip flexors.
Press (push) up
Chest, triceps, shoulders, core, hip flexors.
Reverse table thrusts
Hamstrings, glutes, lower back, triceps.
Reverse crunches
Core, hip flexors.
Romanian / straight leg deadlift
Hamstrings, lower back.
Shoulder taps
Core, triceps, shoulders, hip flexors.
Side plank reach through
Core, obliques, abductors, shoulders.
Spider plank
Core, hip flexors, abductors, shoulders.
Spidermans
Core, abductors, hips, shoulders.
Squat Press
Legs, glutes, shoulders, triceps, core.
Squat Thrusts
Shoulders, legs, core, heart and lungs.
Squats
Legs, glutes.
Star jumps
Legs, shoulders, abductors, adductors, heart and lungs.
Supermans
Core, shoulders, hip flexors, hamstrings, glutes.
Tuck jumps
Calves, achilles tendon, hip flexors, core, heart and lungs.
Turkish get up
Core, legs, shoulders.