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Box Jump (Single Leg )

Box Jump - Bodyweight - Single Leg

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Key Points:

Stand feet spaced shoulder width facing a box.
Jump up using one leg and land onto the box.
Slowly step down and repeat.

Common Mistakes:

Landing heels first.
Rushing repetitions.
Losing balance.

Exercise Notes:

Box Jump - Bodyweight - Single Leg muscle groups

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Inverted Bosu Decline Push Up

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Beginner

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Chest Press

Beginner

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Pin loaded

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Lever Squat

Intermediate

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Plate loaded

Quads, Glutes

Curtsy Lunge

Beginner

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Bodyweight

Quads, Glutes

Staggered SA Push with Rotation

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Cable

Chest

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Beginner

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Halo

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KettleBell

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Forward Dumbbell Lunge

Beginner

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Dumbbell

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+

Pin loaded

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Intermediate

+

Bodyweight

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Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Cable Bicep Curl

Beginner

+

Cable

Biceps

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Glute Bridge

Beginner

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Beginner

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Cable

Chest

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Intermediate

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Lateral Lunge

Beginner

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Bodyweight

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Squat Machine

Intermediate

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Plate loaded

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Pallof Press

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Cable

Abs, Obliques

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

Squat

Beginner

+

Smith

Quads, Glutes

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Cable Chest Fly

Beginner

+

Cable

Chest

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Plank

Beginner

+

Bodyweight

Abs

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Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Push Up (Incline)

Beginner

+

Bodyweight

Chest

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Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Bicep Curl

Beginner

+

Pin loaded

Biceps

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Chest Fly

Beginner

+

Pin loaded

Chest

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Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Overhead Press

Beginner

+

KettleBell

Shoulders

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

3 point row

Intermediate

+

KettleBell

Lats, Traps

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Glute Kickback

Beginner

+

Pin loaded

Glutes

Leg Raise

Intermediate

+

Bodyweight

Abs

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Push Up

Beginner

+

Bodyweight

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Seated Shoulder Press

Beginner

+

Smith

Shoulders

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Skull Crushers

Beginner

+

Dumbbell

Triceps

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Cable Tricep Extension

Beginner

+

Cable

Triceps

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Step Up

Beginner

+

Bodyweight

Quads

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Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Lat Pullover

Intermediate

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Bench Press

Intermediate

+

Plate loaded

Chest

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, plus fitness - gordon, lachie cubis - fitness

Cable Glute Kickback

Beginner

+

Cable

Glutes

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Chest Fly

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Leg Press

Beginner

+

Pin loaded

Quads

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

Preacher Curls

Beginner

+

Plate loaded

Biceps

Chest Press

Beginner

+

Pin loaded

Chest

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Leg Curl

Beginner

+

Pin loaded

Hamstrings

Military Press

Intermediate

+

Barbell

Shoulders

Cable Lateral Raise

Beginner

+

Cable

Shoulders

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, plus fitness - cremorne, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Lat Pull Down

Beginner

+

Plate loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, plus fitness - castle hill, anytime fitness - kingsford, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Incline Bench Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, sam druce - fitness, lachie cubis - fitness

Chest Press

Beginner

+

Plate loaded

Chest

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, anytime fitness - bexley, sam druce - fitness, lachie cubis - fitness

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Shrugs

Beginner

+

Cable

Traps

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Shrugs

Beginner

+

Dumbbell

Traps

Standing Calf Raise

Beginner

+

Bodyweight

Calves

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, lachie cubis - fitness

Overhead Press

Beginner

+

KettleBell

Shoulders

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Cable Bicep Curl

Beginner

+

Cable

Biceps

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Around the World

Beginner

+

KettleBell

Obliques, Abs

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Lat Pullover

Intermediate

+

Dumbbell

Lats

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, plus fitness - gordon, lachie cubis - fitness

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Bicep Curl

Beginner

+

Dumbbell

Biceps

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

Seated Calf Raise

Beginner

+

Plate loaded

Calves

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Glute Kickback

Beginner

+

Pin loaded

Glutes

Split Squat

Beginner

+

Smith

Quads, Glutes

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Cable Glute Kickback

Beginner

+

Cable

Glutes

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Chest Fly

Beginner

+

Pin loaded

Chest

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Cable Chest Press

Beginner

+

Cable

Chest

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Shoulder Press

Beginner

+

Dumbbell

Shoulders

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Squat

Beginner

+

Smith

Quads, Glutes

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Get a free workout plan

Box Jump (Single Leg )

Box Jump - Bodyweight - Single Leg

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Seated Row

Beginner

+

Hip Thrust

Intermediate

+

Preacher Curls

Beginner

+

V Squat

Intermediate

+

Dumbbell Bench Press

Intermediate

+

Chest Press

Beginner

+

Calf Extension

Beginner

+

Assisted Dip

Beginner

+

Seated Lateral Raise

Beginner

+

Leg Curl (Seated)

Beginner

+

Glute Kickback

Beginner

+

Goblet Wedge Squat

Beginner

+

Tricep Extension

Beginner

+

Decline Bench Press

Intermediate

+

Upright Row

Beginner

+

Ab Crunch (Lying)

Beginner

+

Back Extension

Beginner

+

Split Squat

Beginner

+

Standing Calf Raise

Beginner

+

Cable Lateral Raise

Beginner

+

Leg Press

Beginner

+

Waiters Bow

Beginner

+

Wedge Squat

Beginner

+

Goblet Squat