Exercises

P90X (Full Body)

Lagree (Pilates)

Holds (Bring Sally Up)

Calisthenics 

Weightlifting 

Sprints/Quickness

Distance/Plyometrics

Neck and Traps

Neck lifts and turns

Shoulder shrugs

Biceps

Bicep "hammer" curls 

Triceps

Tricep extensions 

Dips

Forearms

Dumbbell carries

Forearm curls

Shoulders

Shoulder press

Shoulder flys (arm circles, front, side, full range)

Scarecrows

Chest (+)

Chest press (incline, decline, flat; close-grip, wide-grip)

Pushups (same ^, high, low, alternating, one arm)

Chest Flys 

Back

Pullups 

Seated Rows

Back Flys 

Bent-over rows (Lawn Mowers)

Back extensions

Straight arm forward raises and pulldowns 

Abs

Ab roller wheel

Flutter kings (high and low)

Scoops

In and outs 

Straight leg hip lifts

Bicycles

Mountain Climbers

Oblique V-Ups

Windshield wipers (floor or pullup bar)

Torso twists / throws 

Planks

Hip Flexors

Hip thrusts (glute bridge)

Abductors

Adductors

Side swipes (both ways)

High Knees 

Glutes

Hip thrusts

Glute kickbacks 

Bridge

Quads

Squats, lunges (forward and lateral)

RDLs

Leg extensions 

Hamstrings

Leg curls

Nordic curls

Calves

Calf raises (toes in and out)

Jump rope

Full body

Full body stretch

Snatches (straight leg, squat, lunges)

Squats with arm curls and flys

Dumbbell squat swings

Burpees (push-up/off, jump, squat, knee/toe tap, , 180)

Martial Arts: https://gymdesk.com/blog/different-types-of-martial-arts/