The Complete Kemtai Exercise Guide – 2020

The Complete Kemtai Exercise Guide

We’ve had a lot of people ask for a master list of all the exercises that Kemtai includes, which makes sense, because if you’re going to use Kemtai, you’re going to want to know which exercises it includes.

In this article we’re going to run through a complete guide of all the exercises that Kemtai includes, divided up into training goals so that it’s easy for you to navigate and find the exercises you’re looking for. 

Warm Up Exercises

Every good workout starts with a good warm, and so Kemtai is designed with a fantastic selection of dynamic warm up exercises included.  Floor-based exercises include cat-cows and quad stretches, whilst standing exercises include shoulder circles, hip circles, plus lower back, leg and ankle stretches.  All in all, plenty of options to get your whole body ready to train.

Every Warm-up Exercise Listed

• Cat and cow
• Ground legs stretch
• Cat and cow circles
• Shoulder Stretch
• Shoulder Shake
• Legs shake
• Pelvic Circles
• Upper Body Stretch
• Legs stretch
• Back Stretch
• Legs shake
• Back circles

Upper Body Exercises

With almost 3 dozen upper body exercises to choose from, we’re sure we’ve got you covered.

For a great chest, shoulder and tricep workout you’ll find five different push up variations, including knees down push-ups for beginners, as well as push-ups with holds if you’re looking for an extra challenge.

On top of this, if you’re looking to isolate the chest muscles even further we’ve got exercises like the standing chest fly.

Next up, if you’re looking to build some definition in your arms, you’ll find both weighted and banded bicep curls.  We’ve even gone as far as to consider different muscles groups in your triceps, providing a selection of movements such as overhead extensions, tricep kickbacks and dips to ensure a well-rounded workout that hits each muscle group.

Last but not least, we’ve made sure to include some shoulder exercises that target your medial delts, so you’ll find exercises like banded and weighted lateral raises.

Every Upper Body Exercise Listed

• Lateral raises
• Full lateral raise
• Side fly extension
• Lateral raise with resistance band
• Standing chest fly
• Standing chest fly – high elbows
• Standing chest fly – no weights
• Bicep curl
• Bicep curl with resistance band
• Tricep pushup
• Tricep pushup – chest to the floor
• Tricep pushup with hold
• Modified tricep push up – halfway down
• Modified tricep push up
• One arm tricep kickbacks
• One arm overhead tricep extension
• Overhead tricep extension with resistance band
• Overhead tricep extension
• Modified tricep dips
• Tricep dip with tabletop hold
• Standing butterfly

Lower Body Exercises

Don’t worry, it’s not just upper body exercises we’re interested in.  You’ll also find more than forty lower body exercises to help you achieve a complete workout.

As an absolute essential we’ve included plenty of squat variations to work your quads.  These include bodyweight, dumbbell goblet squats and banded squats in order to cater for different levels of equipment availability.  What’s more, for a slightly different stimulus that hits your inner thighs and glutes more, we’ve also included sumo stance squat variations, including weighted sumo and pause sumo squat options.

To keep your body balanced and help you build athleticism we’ve included unilateral (one-sided) training movements like stationary lunges, lunges to knee lift, side lunges and side lunges to knee lift. 

We also have a great selection of exercises to target your hamstrings and glutes.  These include kickbacks, banded kickbacks, glute bridges, single leg glute bridges, plus normal and wide leg clamshells both with and without band resistance.

Last but not least, if you’re looking for more of a lightweight, calisthenic type leg workout, Kemtai also includes a selection of lateral leg raise exercises utilizing ankle weights.  Variations include chair supported lateral leg raises as well as raises with your leg turned out.


Every Lower Body Exercise Listed

• Squats
• Goblet squat
• Squat with front dumbbell raise
• Squat hold with resistance band
• Half squat with ball
• Squat with ball
• Sumo squat
• Sumo squat with weights
• Sumo squat hold with weights
• Half sumo squat hold
• Sumo squat
• Lateral leg raise
• Lateral leg raise support by chair
• Lateral leg raise
• Lateral single leg raise – move slow
• Lateral leg raise – halfway
• Lateral leg raise – turn out
• Lateral leg raise – halfway turn out
• Standing kickback with resistance band
• Standing kickback
• Standing kickback with chair
• Stationary lunges
• Lunge to knee lift
• Side lunges
• Side lunge to knee lift
• Clamshells
• Clamshells with resistance band
• Wide leg clamshells
• Wide leg clamshells with resistance band
• Glute bridge
• Glute bridge with single leg circle
• Single leg glute bridge

Cardio Exercises

If you’re looking to get your heart and lungs going, we’ve got you covered with a variety of cardiovascular exercises.

Kemtai can offer coaching cues on exercises like running on the spot, high knees, jumping jacks, squat thrusts and mountain climbers.

And if you want a more challenging workout that involves some jumps, we’ve also got exercises like squat jumps, frog jumps and lateral hops, plus everyone’s favourite… burpees.

Every Cardio Exercise

• Running in place
• High knees
• Jumping jacks with low hands
• Jumping jacks
• Squat jumps
• Frog jumps
• Mountain climbers
• Alternate leg squat thrusts
• Squat thrusts
• Lateral hops
• Burpees

Core Exercises

To build a strong, well-rounded core we’ve made sure to include no less than three dozen different core exercises.

For your abdominals (those ‘six-pack’ ab muscles) you’ll find exercises like toe touches, bicycles, plus variations of both straight leg and bent leg sit ups.

For your obliques (side muscles) you’ll find five variations of side plank as well as Russian twists.

Then for your transverse abdominus (deep stabilizers) you can choose between planks, high planks, planks with shoulder taps, and even extra challenging variations like spiderman planks.

And last but not least for your lower back we’ve included exercises such as supermans and back extensions.

Every Core Exercise Listed

• Straight leg sit up with weights
• Modified knees sit up – hold weights
• Straight leg sit up
• Modified knees sit up
• Bicycle crunches
• Russian twist with weights
• Bicycles twist crunch
• Russian twist
• Bicycles crunch at V sit
• Bicycles crunch
• Standing twist crunch
• Standing twist crunch with weights
• Standing twist crunch legs weights
• Elbow to Knee Sit Up with hold
• Elbow to knee crunch
• Toe touch

• • Toe touch with weights
  • Spiderman plank
  • Spiderman plank – rounded back
  • Spiderman plank – halfway
  • High plank
  • Plank with shoulder taps
  • Forearm Plank
  • Side plank with Hip lifts – weights
  • Side plank with hip lifts
  • Forearm side plank with hip lifts
  • Side plank with arm overhead
  • Forearm side plank with arm overhead
  • Back extension
  • Back extension with resistance band
  • Straight arm back extension
  • Superman
  • Lower back crunch – halfway
  • Lower back crunch
  • Side standing crunch
  • Side standing bend

Balance Exercises

Balance, proprioception and bodily awareness are often overlooked, but we’ve made sure to include a selection of exercises to help you develop these qualities.

You’ll find exercises such as lateral leg raises and lateral knee lifts, as well as forward leg and knee raises.

Every Balance Exercise Listed

• Knee lift
• Lateral knee lift
• Forward leg lift
• Standing lateral knee lift turn out
• Lateral leg raise

Flexibility Exercises

Being strong and fit is great, but no-one wants to be stiff and inflexible, so we’ve also included a selection of flexibility exercises.

These include seated touches and roll downs as well as various side bend stretches.  You’ll also find exercises like the half-bridge, four different cobra variations and two distinct versions of the classic downward dog pose, as well as the classic ‘runners stretch.’

You’ll also find even more flexibility type exercises in our cool down section.

Every Flexibility Exercise Listed

• Seated toe touch
• Roll down
• Standing side bend
• Side bend with feet together
• Side bend with hands on hips
• Standing side bend
• Half bridge
• Cobra
• Baby cobra
• Cobra stretch hands back
• Cobra with resistance band
• Runners pose high
• Runners pose
• Downward facing dog
• Modified downward facing dog

Cool Down Exercises

It’s nice to take five minutes at the end of a workout to cool down by performing some light stretches.  To help you do so you’ll find around 20 different exercises on Kemtai.

Floor-based exercises include child’s pose, cat-cow, butterfly hips stretches and pigeon pose.

Whilst standing exercises include specific stretches for your triceps, quads, hamstrings and neck, plus a selection of arm, hip and full body circles and shakes.  Everything you could possibly need to relieve your tension.

Every Cool Down Exercise Listed

• Childs pose
• Cat/Cow to Childs Pose
• Legs stretch on back position
• Butterfly spiral hips stretch
• Legs stretch on knees position
• Pigeon pose stretch
• Sitting spread legs stretch
• Overhead triceps stretch
• Back leg stretch
• Quads and legs Stretch
• Spiral Legs Stretch
• Wide legs Stretch
• Arms Shake
• Body shake
• Neck Stretch
• Breathing
• Upper body stretch with bend
• Full body stretch
• Hips circles