I have detailed lists of muscular and functional exercises that you may consider attempting below. Only attempt exercises based on your level. Determine level through muscular and functional tests.
These simple tests helps you determine if something is limited to your body. This limitation may cause physical issues especially if you try advanced exercises. In other words if you lack mobility, balance, strength, or endurance trying some exercises can do more harm than good. Examples: If you do not have good overhead mobility and strength you may develop shoulder issues from performing a shoulder press. If you lack calf mobility performing a deep squat may strain your knee. If you lack spinal stability performing a deadlift could cause a low back strain.
The helps you understand your muscular ability (strength and endurance). This will help you determine what muscular fitness exercises are right for you (see ).
The helps you understand if you have the ability to perform functional exercises safely and efficiently. It will also help you determine if it is safe to perform demanding competitive lifts and challenging functional exercises like the KettleBell Swing and Farmer's Walk ().
From the test results you can determine what muscular and functional fitness exercises you should attempt: beginner-green (for those just starting or who had difficulty doing some of the tests), intermediate-orange (for those who could do all the tests properly without pain but did not meet the benchmarks), or advanced-red (for those who could do all the tests properly without pain and met or surpassed the benchmarks). I would only suggest doing the 4 and 5 Star Rated Exercises.
Certain basic, important, foundational exercises will be highlighted in our newsletter. See below for past exercises.