Movement Library

Provided below are the exercises and their variations that are frequently used in Fit Circuit training programs. There are several other variations to these movements. Feel free to use alternative variations when necessary.

 

Lower Body Warmup

Upper Body Warmup

Lower Body Cool Down

Upper Body Cool Down

Bent Over Row Variations

  1. Barbell Bent Over Rows

  2. Landmine Bent Over Rows

  3. Dumbbell Bent Over Rows

Calf Raise Variations

  1. Barbell Calf Raises

  2. Dumbbell Calf Raises

  3. Single Leg Dumbbell Calf Raises

  4. Leg Press Calf Raises

  5. Calf Raise Machine

  6. Seated Calf Raise Machine

Chest Press Variations

  1. Barbell Bench Press

  2. Dumbbell Bench Press

  3. Medicine Ball Bench Throws

  4. Clap Pushups

Clean Variations

  1. Landmine Cleans

  2. Landmine Single Leg Cleans

  3. Dumbbell Cleans

  4. Dumbbell Single Leg Cleans

Core Workout #1

Core Workout #2

Dip Variations

  1. Dip Bar Dips

  2. Bench Dips

  3. Machine Assisted Dips

Explosive Chest Press Variations

  1. Medicine Ball Bench Throws

  2. Clap Push Ups

Explosive RDL Variations

  1. Explosive Barbell RDLs

  2. Explosive Trap Bar RDLs

  3. Explosive Kettlebell RDLs

  4. Explosive Dumbbell RDLs

Front Squat Variations

  1. Clean Grip Front Squats

  2. Cross Grip Front Squats

  3. Zercher Front Squats

  4. Seated Front Squats

  5. Landmine Squats

  6. Dumbbell Goblet Squats

  7. Dumbbell Front Rack Squats

Jump Variations

  1. Vertical Jump

  2. Weighted Vertical Jump

  3. Broad Jump

  4. Box Jump

  5. Weighted Box Jump

  6. Seated Box Jump

  7. Seated + Weighted Box Jump

  8. Trap Bar Jump

Knee Crunch Variations

  1. Roman Chair Knee Crunches

  2. Dip Bar Knee Crunches

  3. Pull-up Bar Knee Crunches

  4. Bench Knee Crunches

Leg Curl Variations

  1. Exercise Ball Leg Curls

  2. Dumbbell On Bench Leg Curls

  3. Machine Leg Curls

Pull-Up Variations

  1. Conventional Pull Ups

  2. Band Assisted Pull Ups 1

  3. Band Assisted Pull Ups 2

  4. Bar Modified Pull Ups

  5. Machine Assisted Pull Ups

RDL Variations

  1. Barbell RDLs

  2. Landmine RDLs

  3. Dumbbell RDLs

  4. Trap Bar RDLs

Shoulder Exercises

  1. Barbell Overhead Press

  2. Dumbbell Overhead Press

  3. Landmine Single Arm Press

  4. Kneeling Single Arm Overhead Press

  5. Dumbbell Lateral Raises

  6. Dumbbell Front Raises

  7. Plate Front Raises

Single Leg Hop Variations

  1. Scissor Hops

  2. Bench Hop Overs

  3. Explosive Step Ups

Single Leg Squat Variations

  1. Dumbbell Bulgarian Single Leg Squats

  2. Barbell Front Rack Single Leg Squats

  3. Barbell Zercher Single Leg Squats

  4. Step Downs

  5. Dumbbell Step Downs

Snatch Variations

  1. Dumbbell Snatches

  2. One Arm Dumbbell Snatches

Sprint Variations

  1. Band Sprints

  2. Band High Knee Sprints

  3. Sled Sprints

Thruster Variations

  1. Landmine Thrusters

  2. Barbell Thrusters

  3. Dumbbell Thrusters

  4. Medicine Ball Thruster Throws

Trap Bar Variations

  1. Trap Bar Deadlift

  2. Trap Bar RDLs

  3. Trap Bar Jumps

Tricep Pull Down Variations

  1. Cable Tricep Pulldowns

  2. Band Tricep Pulldowns

Walking Lunge & Sled Variations

  1. Walking Lunges

  2. Dumbbell Walking Lunges

  3. Sled Push

  4. Sled Pulls

  5. Sled Sprints