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SpeedFit® Exercise Gallery
Calisthenics Bodyweight Resistance Strength Exercise Here. For Isometric Strength Exercises, Stretching Programs, Advanced Integrations and Challenges (including 30D Programs) visit Workout Directory Page.
Review the Basic Exercise Movements for Full Body SpeedFit Programs with your choice of Male or Female Models by selecting your choice below.
Expanded Fundamentals are lower on page. Advanced Exercises Here.
REVIEW THE EXPANDED SPEEDFIT EXERCISE LIBRARY WITH GUIDANCE BELOW.
1. Two Leg Squat
Bar set mid chest. Toes behind center, shoulder width apart, light hands.
2. Single Leg Squat
Bar set mid chest. Toes behind center, complete set then alternate, light hands.
3. Step Back Lunge
Bar set mid chest. Toes behind center, complete set then alternate, light hands.
4. Reverse Leg Lift
Bar set around waist, bending at hips, engage glute to lift straight leg high.
5. Kickbacks
Bar set around waist, bending at hips, from bent knee tuck position kick back leg.
6. Deadlift Low
Bar set lowest possible for beginning lift. Exhale and press max into base/floor.
7. Two Leg Calf Raises
Bar set shoulder height, engage legs/glutes, press up on toes to max.
8. Single Leg Calf Raises
Bar set shoulder height, engage legs/glutes, press up on toes to max.
9. Calf Lift Hold
Bar set around ears, where extension on toes touches bar. Press up max into bar.
10a. Assisted Pull Up 1
Bar set at shoulders, heels ahead of center, pull up with light assist on toes.
10b. Assisted Pull Up 2
Bar set at above head, heels ahead of center, pull up with light assist on toes.
10c. Full Body Pull Up
Bar set at max reach, lightly touch toes or full bodyweight reps without feet contact.
11a. Assisted Chin Up 1
Bar set at shoulders, heels ahead of center, palms facing you with light assist on toes.
11b. Assisted Chin Up 2
Bar set at top head, heels ahead of center, palms facing you light assist on toes.
11c. Full Body Chin Up
Bar set at max reach, lightly touch toes or full bodyweight reps without feet contact.
12. Alternating Side Chins
Bar set at shoulders, heels ahead of center, alternating pull one hand to other
13. Single Arm Assisted Curls
Bar set at shoulders. Chin up single arm sets, opposite hand on thigh.
14. Two Arm Standing Curl
Bar set chin height, heels ahead of center, body straight, palms facing, curl biceps.
15. Assisted Wide Grip Pull Up
Bar set around neck, heels ahead of center, wide grip bar pull up. Light on toes.
16. Wide Grip Pull Up
Bar set max reach. Wide grip, light touch toes or full body pull up.
17. Muscle Up From L Sit
Bar set around shoulders. From hang or L Sit, controlled pull up and above bar press.
18a. Chest Press L1
Bar set around waist. Strong plank, bar to chest, press away focus on chest squeeze.
18b. Chest Press L2
Bar set around knees. Strong plank, bar to chest, press away focus on chest squeeze.
18c. Chest Press Max
Bar set lowest. Strong plank, bar to chest, press away focus on chest squeeze.
19. Mountain Climbers 1
Bar set upper thigh, hold plank position alternating knee lift forward.
20. Climbers To Elbow 1
Bar set upper thigh, hold plank position alternating knee towards same side elbow.
21. Spiderman Presses
Bar set lowest possible, on downward, alternating knee towards same side palm.
22. Spidey's
Bar set top ankle, then knee height alternating both legs, 3 sets each height.
23. Mountain Climbers 2
Bar set between low and high reach press. Exhale and press max into bar.
24. Climbers To Elbow 2
Bar set lowest possible, hold plank press, alternate knee towards same side elbow.
25. Pike Press (Shoulders)
Bar set lowest. L Position body, bring bar to upper chest, press up & above head.
26. Reclined Back Row
Bar set around navel, heels ahead center, body plank, pull elbows straight back.
27. Squat Row
Bar set around navel, heels further forward, squat and pull elbows back.
28a. Inverted Back Row 1
Bar set so body level hanging in bridge. Pull elbows straight back, bar to chest.
28b. Inverted Back Row 2
Bar set so body off base with legs straight. Pull elbows back, bar to chest.
29. Inverted Biceps Curl
Bar set lower than #14. Elbows locked position, curl bar towards head.
30. Assisted Dips
Bar set so at dip bottom, toes comfortably touching base/floor to assist.
31. Chest Dips With Dip Bar
Bar set mid way so leaning forward slightly to focus on chest in dip movement.
32. Triceps With Dip Bar
Bar set higher so feet off ground at bottom of press, focus on upright press for triceps.
33. Knee Ups With Dip Bar
Bar set mid way. Lock arms strong, control core, exhale left knees to chest.
34. L Sits With Dip Bar
Bar set mid way. Lock arms strong, control core, exhale lift legs straight to L position.
35. Alternating Leg Lifts
Bar set mid way. Lock arms strong, control core, alternating straight leg lifts.
36. Triceps Dips On Bar
Bar set knee or lower. Palms away from and close to body. Use triceps to press up.
37. Overhead Triceps Press
Bar chest height or lower. Plank body, palms away, bend elbow forward & press.
38. Neutral Grip Triceps Dips
Bar set around knee, with dip bar grip neutral and push up to contract triceps.
39. Neutral Grip Pull Up
Bar set top or lower for assist. Neutral grip pull body upwards control swing.
40. Neutral Grip Inverted Rows
Bar set mid way, using neutral grip to row and pull body to bar.
41. Abs Crunches
Bracing fee under rear support bar or main bar, keep neck neutral though range.
42a. Partial Reverse Crunch
Anchoring hands on lower or main bar, start from bent knees bring towards chest
42b. Reverse Crunch Full
Anchoring hands on lower or main bar, start straight legs bring knees to face.
42c. Reverse Crunch Hip Lift
Anchoring hands on lower or main bar, reverse crunch and drive feet up above.
43. Straight Leg Lift
Anchoring hands on lower or main bar, Legs straight and lift straight together.
44. Alternating Leg Lifts
Anchoring hands on lower or main bar, Legs straight and lift straight alternating.
45. Alternating Knee Lifts
Anchoring hands on lower or main bar, Legs straight, alternate knee lift to elbow.
46. Chin Up With Wide Bar
Bar set top at max reach. Wide grip bar offsets grip bar 8". Optional version.
47. Parallel Bar Pull Ups
Using Rear Support Bar on Freestanding System, parallel grip pull ups.
48. Parallel Bar Knee Ups
Using Rear Support Bar performing knee ups and alternate side extensions.
49. Rear Bar Pull Ups
Using Rear Support Bar strength demo for pull ups providing different space options.
50. Hanging Knee Ups
Bar at max reach, shoulder width grip, control lift of knees to middle and up/back.
51. Hanging Oblique Crunch
Bar at max, alternating knee ups with oblique crunch to sides, hold moment top.
52. Hanging Oblique Twist
Bar at max, alternating knee lift up and drive knee towards opposite elbow.
53. Hanging L-Sit
Bar at max, control legs together lifting to L position, holding moment at top.
54. Hanging Leg Rotation
Bar at max, legs together to side above L position around and down opposite side.
55. Hanging Leg Lifts
Bar at max, alternate lifting straight legs to L position holding moment at top.
56. Hanging L-Sit Hold
While holding L-Sit position, isometric contraction for 6-12 seconds per set.
57. Toes To Bar
Max bar height, control movement, no swing, lifting toes to bar.
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