The fit club - 3D bodyweight and weight training exercises

Please download each page in order to have a full screen preview.

Please download each page in order to have a full screen preview.

A short warm up routine that can be used before your workout!

Combination of different types of bodyweight exercises that targets different muscle groups.

Short interval training created for beginner athletes.

Tighten your core in order to complete this short interval training!!

Are you feeling like a superhuman? Try this workout then!!

Everything is said - do not skip leg day!

A great way to work your pecs using your body weight only! 

Short workout that will tighten your gluteus muscles!

Combination of bar exercises created for outdoor workout!

Lose your belly fat and make six pack visible!

It is important to stretch your muscles after any kind of workout!

Please download each page in order to have a full screen preview. This program will guide you through 30 days with different exercises (bodyweight, dumbbells, barbells and bars). There are different muscles workout on each day of a program, and different exercises with number of sets and reps. Enjoy! :)

A great way to improve number of squats you can perform. At the end of the challenge you'll be able to perform 150 squats in one go!!

Combination of push ups, squats, crunches and pull ups set as 30 day bodyweight challenge.

In this challenge you'll be able to perform 50 push ups in one go. Challenge is diveded throught sets and different numbers of push ups with 60 seconds break between the sets.

30 day challenge with exercises that will shape your buttocks and legs. Designed for female athletes.

• We challenge you to perform 150 cruches in one go!!  After 30 days, ofcourse. Each day perform given number of crunches in one go and at the end you'll complete the challenge!

Improve your core strength and make envious results!

Created for outdoor workout enthusiasts. This challenge requires bars in order to complete it.

30 day plank challenge that will improve your plank endurance! The goal is to plank for 5 minutes!

After completing pull up challenge you'll be able to perform 20 pull ups in one go. Each day has 3 sets with different numbers of repeating and 120 seconds rest between the sets.

Great way to work your chest without any weights. 

Create your own program and challenge yourself!

Learn how to perform regular push up which is the base for many other upper body exercises.

Wide push up targets your muscles differently by putting more stress on pectoralis muscles.

An advanced exercise in which you need to contract your muscles and forcefully raise into a jump in order to clap your hands.

Diamond push up is a great way to work on your biceps and triceps muscles in  only one exercise!

An advanced version of push up because it adds more weight and stress on triceps and pectoralis muscles.

A great stability and isolation exercise which puts more stress on triceps muscles.

One of the hardest push up exercise because more stress will be put on grounded arm. It also works on your body stability and endurance.

An easyer way to perform one arm push up. After some training it's important to do regular one arm push ups in order to make progress.

An advanced push up exercise because it puts your muscles in greater range of motion.

A great exercise for beginner athletes because its easyer to perform then a regular push up and puts less stres on your muscles.

Pull ups and chin ups are most common bar exercises. Pull up works on your triceps and latissimus muscles primarly. Also, bar is required to perform this exercise. 

Chin up unlike pull up exercise works more on your forearm and biceps. Bar is required for this exercise.

A great street workout exercise that works on your glutes and hamstrings. You can perform exercise on a table or bars like in video. Dip bar is required.

An advanced pull up exercise because it puts your body in greater range of motion. Requires bar to perform exercise.

Chest dip exercise combines triceps and biceps workout in combination with deltoids and latissimus muscles. Dip bar is required to perform exercise

Hanging leg raise primarly works on your abs and obliques but also on secondary muscles like triceps, deltoids and latissimus. Also bar is required for hanging leg raise

If you find hanging leg raise exercise to hard to perform, you should try easyer way like hanging knee raise.

Unlike hanging leg raise, this exercise will put your obliques to test.

A great way to perform reverse crunch in street workout using a bar.

Inverted curls are isolation exercises for biceps. To improve your workout, place your legs on a small bench.

If you find inverted curl hard to perform, try short lever inverted curl instead.

Triceps dip is an isolation exercise which can be perform on a chair or a bench.

For more challenging triceps dip exercise place your legs on a small bench in front of you.

Learn how to perform crunch, a basic abs exercise!

A variation of regular crunch that builds stability of lower back, spine and hips.

Unlike regular and reverse crunch, side crunch will work more on your internal/external oblique muslces.

An advanced abs exercise because two different exercises are put in one (Sit up and leg raise).

Quite like working on your abs muscles, straight leg sit up will improve your hip and legs flexibility.

Exercise where you'll twist waiste to one side and then reverse the action. It can be find more challenging then a regluar sit up.

The most challenging abs exercise because you'll not only work on your abs muscles, but also develop endurance and flexibility of legs and lower torso.

A basic gluteus exercise for beginner athletes.

Variation of donkey kick exercise which helps out your quadriceps, glutes and overall body stability.

Basic gluteus isolation exercise for beginner athletes.

More challenging version of glute bridge. Chair or bench is required to perform elevated glute bridge.

The most challenging glute bridge variation. Your upper and lower body are placed on a higher objects.

Unlike glute bridges, glute march exercise will work on your gluteus muslces in a maximal glute contraction.

If you find glute march exercise easy to perform, you should try elevated glute march

This is the most challenging hip exercise because you'll not only improve your hip muscles, but also overall body stability will be improved.

A simple exercise to work out your calf muscles using your bodyweight only.

More challenging calf exericise because more strees will be put on a grounded leg.

A great way to exercise your calf muscle in a squat position.

Regular lunge is abasic exercise which activates quadriceps and hamstrings in combination with gluteus muscles.

Variation of lunge, where you step backwards instead of forward like in regular lunge.

You can also work your quadriceps, hamstrings and gluteus muscles by keeping the same leg position.

Simple exercise for lower back, hips and butt.

A variation of single leg Romanian deadlift in which body balance is required.

A classic, simple and easy way to work on your gluteus and legs.

A variation of push up which works more on a neck muscles and deltoids.

If you find pike push up easy to perform, try feet elevated pike push up. Small bench is required.

The hardes variation of a pike push up, because it puts body into greater range of motion.

The hardest push up of all. Not only strong body musculature is required, but also coordination and body stability.

A simple way to work your neck muslces without using weights.

A neck exercise where you work muslces placed on bachead without using weights.

Basic isometric exercise that targets abs more then other muscles.

If you find front plank hard to perform, try short lever front plank.

Harder version of front plank because more "weight" will be put on by placing your feet on a higher object. Small bench is required.

Unlike front plank, this isometric exercise will work on your obliques more then any other.

If you find side plank easy to perform, you should try elevated side plank.

The hardest of all plank exercises, advanced variation of three point plank.

A great way to keep your back pain free and work on you core muscles!

More challenging version of the plank that imrpoves body stability and coordination.

Crunch variation where more stress will be put on your core. Higher object is required.

Basic leg exercise for beginner athlethes.

If you find single leg extension easy to perform, you should try double leg extension.

Exercise which works on your core and quadriceps muscles by keeping upper torso in neutral position.