Not sure how to do an exercise listed in one of our workouts or on the blog?

No worries.

This is a quick link directory to the exercise demo videos on our Youtube Channel.  In this list you will also find regressions and progressions for body weight exercises so that you can find a variation that works for you.

If we don’t have an exercise listed and you need the coaching in order to perform an exercise, please email us at and we will get back to you or have a video up soon. Thanks and Reign Strong.


Lower Body Exercises


Body Weight Squats

Body Weight Squat Jumps

Body Weight 1 1/2 Squats

Body Weight Sumo Squats

Reverse Lunges

Static Lateral Lunges 

Dynamic Lateral Lunges

Lateral Lunges + Knee Hike 

360 Lunges

Single Leg Hip Thrust


Weight Loaded 

Kettlebell Goblet Squats

Kettlebell 1 1/2 Goblet Squats

Dumbbell Goblet Squats

Dumbbell Front Squats

Dumbbell Sumo Squats

Kettlebell Sumo Squats

Dumbbell Deadlifts


Upper Body Exercises

Chest Exercises 


Hands Elevated Pushups (Pushup Regression) 

Feet Elevated Pushups (Pushup Progression) 

Pushup + Mountain Climbers (Pushup Progression)


Back Exercises 

Dumbbell Single Arm Row

Bench Assisted Dumbbell Plank Row

Dumbbell Plank Row

Dumbbell Bent Over Row

5/5/5/ Dumbbell Bent Over Row Series


1 1/2 Pull-Ups


Ab Exercises 


Push To Plank

Metabolic/Full Body Exercises

Body Weight 

Mountain Climbers

Burpee Level 1 (This is a regression for the Burpee)

Burpee Level 2 (This is a regression for the Burpee/Harder than Level 1) 


Burpee + Jump in (Progression for the Burpee) 

Burpee + Pushup (Progression for the Burpee) 



Weight Loaded 

Dumbbell Thruster

Single Arm Dumbbell Thruster

Dumbbell Renegade Rows

Pushup + Dumbbell Renegade Rows

Pushups Stacked + Dumbbell Renegade Rows

Dumbbell Bent Over Rows + Deadlifts




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