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Legs · Intermediate

Barbell Back Squat

10 estimated cal/min

The Barbell Back Squat is a top gym exercise for building leg muscles, burning roughly 6 to 10 calories per minute depending on your body weight and lifting intensity.
Primary muscles: Targets the quadriceps (front thighs) and glutes (hips…

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Legs · Intermediate

Forward/Backward Hurdle Jump

10 estimated cal/min

This dynamic, multi joint movement combines vertical and horizontal power with spatial awareness.
Unlike static lower body lifts, this exercise prioritizes the elastic power of the tendons and rapid muscle recruitment. It forces the lower …

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Legs · Intermediate

Tire Flip

8 estimated cal/min

The Tire Flip is a powerful total body compound exercise that heavily targets the legs, glutes (butt muscles), and hamstrings (back of the thighs) during the initial lift.
Average Burn Rate: 10 to 15 calories per minute, depending on your …

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Shoulders · Intermediate

Tire Flip

15 estimated cal/min

The Partner Tire Flip is a high intensity, full body metabolic exercise performed by two athletes facing one another.
Instead of flipping a heavy tire continuously down a track, partners remain stationary and dynamically pass the tire back…

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Shoulders · Intermediate

Wall Climb

10 estimated cal/min

A Wall Walk is a challenging body weight movement. It builds serious strength in your shoulders, arms, chest, upper back, and core by moving your body from a push-up position into a handstand against a wall.
How to Do It:
1. Start on the f…

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Cardio · Advanced

Barbell Back Squat

12 estimated cal/min

The Barbell Back Squat is a top gym exercise for building leg muscles, burning roughly 6 to 10 calories per minute depending on your body weight and lifting intensity.
Primary muscles: Targets the quadriceps (front thighs) and glutes (hips…

Download MP4