diff --git "a/src/resources/exercises.csv" "b/src/resources/exercises.csv"
--- "a/src/resources/exercises.csv"
+++ "b/src/resources/exercises.csv"
@@ -1,4229 +1,4229 @@
-name,target,equipment,Level,gym,home,goal,bodyPart,type,sets
-Partner plank band row,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,5
-Banded crunch isometric hold,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,3
-FYR Banded Plank Jack,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,5
-Banded crunch,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,4
-Crunch,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,4
-Decline band press sit-up,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,4
-FYR2 Banded Frog Pump,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,3
-Band low-to-high twist,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,4
-Barbell roll-out,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3
-Barbell Ab Rollout - On Knees,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,4
-Decline bar press sit-up,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3
-Bench barbell roll-out,abs,barbell,Beginner,1,0,Gain Muscle,waist,weight,4
-Barbell Side Bend,abs,barbell,Beginner,1,0,Gain Muscle,waist,weight,3
-Seated bar twist,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3
-Single-arm landmine pull and press,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,5
-Barbell Ab Roll Out - Gethin Variation,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3
-30 Barbell Floor Wiper,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3
-30 Barbell Roll-Out,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3
-Decline plate sit-up,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,5
-KV Barbell Hip Thrust,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,4
-Advanced Kettlebell Windmill,abs,kettlebell,Beginner,1,0,Gain Muscle,waist,weight,3
-Kettlebell Windmill,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,4
-Kettlebell Pass Between The Legs,abs,kettlebell,Beginner,1,0,Gain Muscle,waist,weight,5
-Kettlebell 3-point leg extension,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,3
-Double Kettlebell Swing,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,4
-Burpee over kettlebell,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,3
-Kettlebell toe-touch,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5
-Kettlebell swing,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,3
-Two-way swing,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,4
-Kettlebell crab reach,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5
-Taylor Single-Arm Kettlebell Swing,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Kettlebell Up to Elbow Down,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5
-FYR2 Double-Kettlebell Ski,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,4
-FYR2 Kettlebell Hike,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5
-FYR2 Kettlebell Cross-Body Catch,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,3
-FYR2 Kettlebell Duck Walk,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,3
-FYR2 Kettlebell Get-Up Reach,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5
-FYR2 Kettlebell Juggle,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,4
-FYR2 Squat-Clean-Alternating-Press Complex,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5
-Dumbbell V-Sit Cross Jab,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Dumbbell spell caster,abs,dumbbell,Beginner,1,1,Gain Muscle,waist,weight,3
-Dumbbell side bend,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Dumbbell crunch,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Dumbbell Fix Dumbbell Sprawl,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Dumbbell Fix Alternating Renegade Row,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Dumbbell Fix Dumbbell Mountain Climber,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3
-Dumbbell Fix Dumbbell Russian Twist,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3
-Dumbbell Fix Dumbbell Pull-Over,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3
-Dumbbell Fix Dumbbell Sit-Up,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Dumbbell Fix Dumbbell Front Squat,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Dumbbell Fix Full Man Maker,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Dumbbell T-hold,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Dumbbell hollow-body floor press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Dumbbell crusher,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Dumbbell Crunch - Gethin Variation,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Single-arm dumbbell crunch,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3
-HM Alternating Dumbbell Plank Row,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3
-Dumbbell straight-legged hip raise,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Seated leg tuck with dumbbell,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Dumbbell V-sit cross jab-,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-30 Hanging Leg Raise With Dumbbell,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3
-Dumbbell Get-Up Sit-Up,abs,dumbbell,Advanced,1,1,Gain Muscle,waist,weight,4
-Holman Right Side Plank with Left Triceps Press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Holman Left Side Plank with Right Triceps Press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Holman Boat with Feet Push-Out and Overhead Press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Holman Hovering Plank Row,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Holman Weighted Seated Killer Abs to Russian Twist,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Holman Straight Plank Dumbbell Reach-Under,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Holman Straight-Arm Side Plank Overhead Press to Chest Press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3
-Holman Weighted Burpee to Pike,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Holman Straight-Legged Boat Chest Press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Holman Weighted Burpee to Side Delt Raise,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Holman Heavy Double Pike,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Holman Heavy Double Split Pike,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3
-MetaBurn Alternating Dumbbell Sit-Through,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-MetaBurn Alternating Plank Row With Dumbbell Pull-Through,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-MetaBurn Alternating Plank Row With Push-Up,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-MetaBurn Dumbbell Russian Twist,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3
-MetaBurn Dumbbell Toe-Touch,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-MetaBurn Plank To Alternating Row,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Standing dumbbell knee crunch-,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-MetaBurn Plank With Dumbbell Rotation,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-FYR2 Dumbbell Crab Reach,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-FYR2 Dumbbell Man-Maker,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3
-FYR2 Dumbbell Sit-Up Reach,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-FYR2 Loaded Beast Sprawl,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-FYR2 Loaded to Unloaded Beast,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4
-Lying Leg Pullover,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5
-Landmine twist,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Suspended ab fall-out,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Decline reverse crunch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Plate Twist,abs,weighted,Beginner,1,0,Gain Muscle,waist,weight,3
-Weighted Crunches,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Ab Roller,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Otis-Up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Captain's chair knee raise,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Sledgehammer swing,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Pallof press,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Weighted Sit-Ups - With Bands,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Suitcase crunch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-FYR Rope Jumping,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Barbell press sit-up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Single-arm bent-over rear delt fly,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Captain's chair leg raise,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Shoulder-Elevated One-Leg Hip Thrusts,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Ab Twist - Gethin Variation,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Weighted Crunch - Gethin Variation,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Ab Wheel Roll-Out - Gethin Variation,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Bench crunch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Decline plate sit-up twist,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Reverse ab roll-out,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-30 Seated Twist With PVC Pipe,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Suspended crunch-,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Suspended oblique crunch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Weighted sit-up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-30 Decline Press Sit-Up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Holman Towel Reverse Plank Alternating Heel Pull-in,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Holman Boat with Weighted Cross Punch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Weighted Hook Punch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Holman Weighted Traveling Punch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Holman Weighted Uppercut Punch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Slow Weighted Double Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Holman Plate Straight Plank Reach,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Holman Plate Elbow Plank Jack to Straight Plank Jack,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Plate Hill Climber,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Plate Reverse Plank Hill Climber,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Holman Plate Straight Plank Pike to Jack,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Holman Plate In-and-Out Push-Up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Holman Plate Burpee,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Plate Elbow Plank Reach,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Elbow Plank to Renegade Row,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Holman Straight Plank Weighted Hand Hill Climber,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Holman Weighted Left Side Diagonal Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Weighted Right Side Diagonal Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Holman Weighted W-Boat to Overhead Press,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Weighted Kneeling Lift,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Hips-Up Weighted Pull-Over,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Weighted Cross Punch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Holman Straight-Leg Boat Hover Chest Press,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Holman Weighted Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Feet-Elevated Wax-On Wax-Off,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Holman Elbow Plank to Towel Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Holman Seated Killer Abs Overhead Press,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Holman Straight Plank Alternating Weighted Open,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Holman Weighted Killer Abs with Overhead Press,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Holman Weighted Split-Leg Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3
-Holman Towel Reverse Plank Heel Pull-in,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Stick Twist,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4
-Roc Everest,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Standing cable low-to-high twist,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5
-Single-arm high-cable side bend,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4
-Kneeling cable oblique crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5
-Kneeling cable crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4
-Rope Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5
-Standing cable crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4
-Bosu Ball Cable Crunch With Side Bends,abs,cable,Beginner,1,0,Gain Muscle,waist,weight,3
-Standing Cable Wood Chop,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5
-Cable reverse crunch,abs,cable,Beginner,1,0,Gain Muscle,waist,weight,3
-Cable Russian Twists,abs,cable,Beginner,1,0,Gain Muscle,waist,weight,3
-Pallof press with rotation,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3
-Cable Seated Crunch,abs,cable,Beginner,1,0,Gain Muscle,waist,weight,3
-Cable Judo Flip,abs,cable,Beginner,1,0,Gain Muscle,waist,weight,5
-Exercise Ball Cable Crunch - Gethin Variation,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3
-Standing cable high-to-low twist,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4
-Bent-Over Reverse Cable Fly,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3
-Standing Cable Crunch - Gethin Variation,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5
-AM Cable Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5
-Tyler Holt Weighted Knee-To-Chest Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4
-Standing cable twist,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3
-30 Cable Rope Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5
-30 Cable Rope Oblique Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4
-Cable lying twist on ball,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4
-30 Cable Pallof Press,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4
-30 Cable Reverse Crunch On Ball,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5
-30 Cable Reverse Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3
-Tyler Holt Cable Torso Twist,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3
-Single-Arm Cable Outward-Facing Biceps Curl,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3
-Biceps Rope Curl,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4
-Kneeling Cable Crunches,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5
-Ab Crunch Machine,abs,Machine,Intermediate,1,0,Gain Muscle,waist,weight,5
-Smith machine straight-legged hip raise,abs,Machine,Intermediate,1,0,Gain Muscle,waist,weight,5
-Machine crunch,abs,Machine,Intermediate,1,0,Gain Muscle,waist,weight,5
-AM Ab Machine,abs,Machine,Intermediate,1,0,Gain Muscle,waist,weight,4
-Smith machine V-up,abs,Machine,Intermediate,1,0,Gain Muscle,waist,weight,3
-Elbow plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Bottoms Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Spider crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Cocoons,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Cross-Body Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Elbow-to-knee crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Decline Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Hanging toes-to-bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Hanging Oblique Knee Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Gorilla Chin/Crunch,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3
-Hanging leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Mountain climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Ab bicycle,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-3/4 sit-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Reverse crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Crunches,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Dead bug reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Crunch - Hands Overhead,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,5
-V-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Stomach Vacuum,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3
-Russian twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Flat Bench Lying Leg Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Knees tucked crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Butt-Ups,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,5
-Feet-elevated oblique crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Bent-knee reverse crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Alternating heel-touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Suspended Reverse Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Lying bench reverse crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Sit-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Side Bridge,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Lying oblique crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Janda Sit-Up,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,4
-Leg Pull-In,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,4
-Side Jackknife,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Scissor Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Toe Touchers,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Lower Back Curl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Exercise ball torso rotation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Seated Overhead Stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Overhead Stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Seated Scissor Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Partner resistance standing twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Cross Crunch,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3
-Full Moon,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3
-Hanging knee raise with manual resistance,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,5
-Straight-Legged Hip Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Wall mountain climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Skin The Cat To Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Partner lying leg raise with lateral throw down,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,4
-Hanging leg raise with throw down,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3
-Partner sit-up with high-five,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,4
-Exercise ball knee roll-in,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Partner lying leg raise with throw down,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,4
-Crab toe-touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Side kick-through,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Partner target sit-up,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,5
-Suspended Crunch,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3
-Jump Lunge,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Side plank hip dip,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Elbow plank jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Exercise ball V-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Standing torso twist stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Slalom jumps,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Bear crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Crab single-arm reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Side lunge cross-body heel-touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Alligator Crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Lying cross-over lower back stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Half bird dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Shoulder tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Double crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Flutter kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Sprawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Spider plank jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Pillar-To-Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Alternating High Knee Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Sumo Squat Pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Line-Drill Foot Work,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Plank Fire Hydrants,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Banded jumping jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Shin hug,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-FYR Bear Crawl Fire Feet,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Bear crawl up-down,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-FYR Crab Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Bear crawl hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Traveling bear crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Single-leg V-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-FYR Bear Crawl Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Alternating single-leg sprawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Wide mountain climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Plank leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Glute bridge step-out,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Knee up-down,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-FYR Sprawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Reach crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-FYR Push-Up Plank Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-FYR Hollow-Body Rock,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-V-up plus knee-to-chest combo,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Side plank lateral raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Superhero burpee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Hollow-body abduction,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-FYR Hollow Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Tip-toe crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Knee-to-nose pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Plank walk-out,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-FYR V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Long sit-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-FYR Breakdancer,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Seated leg lift,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Gorilla burpee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Knee-in to V-out,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Bear crawl push-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-FYR Front Step,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Plank reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Eiffel Tower leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Straight-arm plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Plank up-down,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Frog kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-FYR Knees to Chest,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Front kick-through,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-FYR Sit-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-FYR Leg Lift,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-TBS Toes-to-bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-FYR Mountain Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Roman Chair Side Ups,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Push-Up Roll Out - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Cross-Body Crunch - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Decline leg lift with twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Hanging Leg Raise - Variation Gethin,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Butterfly crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Cross-body mountain climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Flat Bench Lying Leg Raise - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Lying leg lift,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Hanging alternating single-leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Plank Walk,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Sit-Up - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Plank Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Decline crunch-,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Alternating lying leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Decline leg lift,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Crunch - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Plank - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Barbell floor wiper,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Prison Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-McGill Modified Curl-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Cross-body toe-touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Toy soldier,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Natural Glute Ham Raise with Stability Ball,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Lateral ape,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Hollow-body knee tuck,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Air Jumping Rope,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Alternating Lunge Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Alternating Side Plank Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Superman Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Table Pose,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-HM Toe Touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Right Side Bird-Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Right Side Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Bicycle,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Bird-Dog Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Boat Pose,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Bottoms Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Bridge,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Running Man Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Seated Twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Side-Bend Pose,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Side-Plank Arm Wrap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Side-Plank with Hip Touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-HM Side-Plank with Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Side V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-HM Crab Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Cross-Over Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-HM Crunch Pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Dead Bug,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Single-Leg Inchworm,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Floor Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Floor Wiper,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Floor Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Sit-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-HM Slow Mountain Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-HM Slow Sit-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Half-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Hollow-Body Pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Hollow Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Inchworm,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Right Side Hollow Hold with Pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Reverse Crunch with Frisbee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Left Side Bird-Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-HM Left Side Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Left Side Hollow Hold With Pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Reverse Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Low Lunge With External Twist And Arm Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-HM Mountain Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-HM Prison Sit-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Plank Alternating Hip-Dip,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Tuck-Up Get-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-HM Flutter Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-HM Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-McGill Pull-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-AM Leg Lift,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-AM Decline Abs,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Hanging crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Tyler Holt Hanging Toes-To-Bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Side plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Bird dog-,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Single-leg curl up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Single-kettlebell windmill,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-UNS Foam Roll Thigh,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-UNS Inverted row,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-UNS T-spine rotation with reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-UNS Quadruped thoracic rotation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-UNS Pec stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-UNS Lat stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-UNS Foam Roll,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-UNS Foam Roll Lats,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-UNS Rocking Adductor Stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-UNS Bird Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-UNS Jumping Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Ab wheel roll-out,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Bench mountain climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Feet-elevated bench side plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Cross-body sit-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Decline kayak,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-30 Decline Reverse Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Decline sit-up twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-30 Flat Bench Leg Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-30 Flutter Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Chin-up crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-30 Gorilla Chin Oblique Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Half Turkish get-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-30 Hanging Oblique Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-30 Hollow-Body Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Parallel bars knee raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-30 Landmine Twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Parallel bars leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Otis-up-,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-30 Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-30 Spider Crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Spider crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Toe-touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-30 Hanging Toes-To-Bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-30 V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Cocoon crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Bench oblique crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Full moon-,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Push-up to side plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Tyler Holt V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Tyler Holt Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Tyler Holt Hip-Dip,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Suicides,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Towel Straight Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Towel Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Towel Elbow Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Towel Elbow Plank Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Towel Straight Plank Hand Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Towel Wax-On Wax-Off,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Towel Wide Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Towel Dirty Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Straight Plank Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Killer Abs,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Straight Plank Split Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Elbow Plank Swim,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Elbow Plank Saw,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Feet-Elevated Straight Plank Toe-Tap Series,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Elbow Plank Pike Pull,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Hand-Elevated Walk-Over Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Hands-Elevated Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Seated Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Feet-Elevated Up-Down Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Feet-Elevated Hand Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Reverse Straight Plank with Alternating Heel Pull-In,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Elbow Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Straight Plank Squat Thrust,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Alternating Single-Leg Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Knee Pull-In Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Straight Plank with Hand Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Straight Plank with Dirty Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Elbow Plank Roll,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Froggy Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Straight Plank Hand Tap to Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman In-Out Straight Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Bicycle,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Alternating Diagonal Knee Pull-in,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Elbow Plank with Step-Out,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Alternating Slow L-Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Feet-Elevated Plank with Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Feet-Elevated Inchworm Pike to Straight Plank Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Feet-Elevated Up-Down Elbow Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Feet-Elevated Plank Pike Pull,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Feet-Elevated Alternating Single-Leg Hip Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Feet-Elevated Plank Pike Pull to Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Standing Heel Click,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Straight Plank Right-Left Jack to Split Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Elbow Plank Jack to Ninja Knees,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Right Side Elbow Plank with Left Leg Swing,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Left Side Elbow Plank with Right Leg Swing,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Straight Plank with Alternating Diagonal Sit-Back,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Boat Press with Leg Extension,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Shoulder Tap to Dirty Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Standing Russian Twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Hovering Plank with Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Elbow Plank to Stacked Plank Hip Drop,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Elbow Plank to Walk-Up Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Straight Plank Pike to Renegade Row,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Alternating Hip Drop to Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Crab Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Wounded Bear Crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Alternating Crab Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Hovering Panther Core Stabilizer,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Burpee to Forward Lunge,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Seated Knee Pull-In Series,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Elbow Plank Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Elbow Plank Jack to Straight Plank Split Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Boat Pull-Over,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Squat Pulse to Plyometric Jump,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Hands Down Heel Click,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Straight Plank to Kick-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Hands-Elevated Split Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Feet-Elevated Plank Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Hand-Elevated Side Plank Semicircle,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Hands-Elevated Straight Plank Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Alternating Rolling Elbow Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Elbow Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Squat Thrust to Alternating Knee-In,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Supine Double Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Elbow Plank Alternating Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Seated Killer Abs,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Side Plank Hip Drop,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Wide Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Straight-Legged Bicycle,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Stair Toe Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Elbow Plank Ninja,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Traveling Stair Climb Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Hands-Elevated Burpee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Straight Plank Donkey Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Feet-Elevated Straight Plank Pike Pull,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Towel Burpee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Elbow Plank to Alternating Side Plank Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Straight-Legged Hip Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Feet-Elevated Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Ninja Knee Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Feet-Elevated Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Feet-Elevated Hip Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Left Hand Right Foot Crab Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Alternating Crab Flip to Froggy Push-Up to Kicks,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Right Hand Left Foot Sleeping Crab,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Left Hand Right Foot Sleeping Crab,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Straight Plank with Alternating Leg Kick-Under,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Right Hip Drop Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Right Side Diagonal Burpee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Left Hip Drop Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Right Leg 7-Up Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Left Leg 7-Up Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Straight Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Feet-Elevated Couch Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Feet-Elevated Right Side Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Alternating Up-Down Plank to Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Straight Plank Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Ninja Knee Straight Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Reverse Crunch to Hip Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Straight Plank Quick Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Alternating Diagonal Straight Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Feet-Elevated Left Side Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Right Hand Left Foot Crab Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Low-Impact Crab Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Alternating Crab Flip to Froggy Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman High-Impact Crab Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Single-Leg Right Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Holman Single-Leg Left Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Shoulder Tap to Hand Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Towel Reverse Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Holman Side-to-Side Twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Crab Kick with Hop,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Crab Reach to Crab Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Wide Squat Side-to-Side Obliques,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Holman Side Plank Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Total Fitness Ab Tuck,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Active hang from bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Cat-cow,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Crab walk,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Lunge with overhead reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Hang from bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Total Fitness Hollow Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Total Fitness Side Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Side plank pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Total Fitness Spider Crawl (Unweighted),abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Total Fitness V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-MetaBurn Alternating Knee-to-Elbow Mountain Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Alternating sit-through with crunch-,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-MetaBurn Alternating Toe-Touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-MetaBurn Janda Sit-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-MetaBurn Oblique Roll Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-MetaBurn Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-MetaBurn Plank To Alternating Side Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-MetaBurn Plank Up-Down,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-MetaBurn Plank Wiper,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-MetaBurn Plank With Alternating Toe-Touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-MetaBurn Plyo Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-MetaBurn Psycho Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-MetaBurn Scapular Retraction Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-MetaBurn Scapular Retraction Plank Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-MetaBurn Scorpion,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-MetaBurn Side Crawler,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-MetaBurn Side Plank Oblique Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-MetaBurn Sit-Through,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-MetaBurn Sit-Up To V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-MetaBurn Sit-Up With Rotation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-MetaBurn Split-Leg Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-MetaBurn Tabletop Hip Thrust,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-MetaBurn Tabletop With Russian Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-MetaBurn Toe Driver Abs,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-MetaBurn-V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-X-body V-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-MetaBurn Swivel Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Robertson Core-Engaged Dead Bug,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-FYR2 Double-Under,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-FYR2 Fire Feet with Burpee Tuck Jump Drill,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-FYR2 Flutter Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-FYR2 Half-Moon,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-FYR2 Leopard Crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-FYR2 Plank Alternating Front Step,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-FYR2 Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Hand shift plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Cross-body plank march,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Bent-knee Copenhagen hip adduction,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Copenhagen plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-ACFT Hanging leg tuck,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Alternating hanging knee raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5
-Plank To Sphinx,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Twisting Mountain Climbers,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Jack Knives,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4
-Hanging Leg Raises,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3
-Dumbbell suitcase crunch,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3
-Medicine ball rotational throw,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3
-Hollow-hold ball toss,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,5
-Partner front Russian twist and pass,abs,medicine ball,Beginner,1,0,Gain Muscle,waist,weight,5
-Sit-up with single-arm overhand throw,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3
-Medicine ball partner twist,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,4
-Partner side Russian twist and pass,abs,medicine ball,Beginner,1,0,Gain Muscle,waist,weight,4
-Medicine ball half moon,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,4
-Exercise ball roll-out,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3
-Medicine ball pass,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,5
-Partner medicine ball sit-up,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,4
-Medicine ball Russian twist,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,5
-30 Medicine Ball Slam,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,5
-Medicine ball twist,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3
-FYR2 Medicine Ball Complex,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3
-FYR2 Medicine Ball Fire-Feet Drill,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,4
-FYR2 Medicine Ball Knees-to-Chest,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,5
-FYR2 Medicine Ball Mountain Climber,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3
-Decline oblique crunch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Decline sit-up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5
-Hanging Windshield Wiper,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3
-Exercise Ball Pull-In,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5
-Exercise ball crunch,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5
-Feet-elevated crunch,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3
-Weighted Ball Side Bend,abs,Exercise Ball,Beginner,1,1,Gain Muscle,waist,duration,3
-Swiss Ball Ab Roll-Out,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3
-Exercise ball squat and twist,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3
-Swiss Ball V-Up With Foot Pass,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,4
-Exercise ball pike,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3
-Exercise ball bird dog,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3
-Exercise ball superman,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,4
-BOSU cross-body crunch,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5
-Exercise Ball Knee Tuck - Gethin Varation,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,4
-Alternating Exercise Ball Knee Tucks - Gethin Variation,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5
-AM Ball Crunch,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5
-30 Bosu Cable Reverse Crunch,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,4
-BOSU knee tuck,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,4
-30 Side Plank On Ball,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5
-Hanging exercise ball leg raise,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3
-Taylor Exercise Ball Stir-The-Pot,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3
-FYR2 Air Ball,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5
-Feet-elevated plank on ball,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5
-Band Hip Adductions,adductors,band,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Lateral Band Walk,abductors,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-FYR2 Standing Banded Leg Abduction,abductors,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Iliotibial band SMR,abductors,Foam Roll,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Adductor SMR,adductors,Foam Roll,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Lying Bent Leg Groin,adductors,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Lateral box jump,adductors,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Thigh adductor,adductors,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Thigh abductor,abductors,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Standing Hip Circles,abductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Groiners,adductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Fire Hydrant,abductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Windmills,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Side Leg Raises,adductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Lateral hop,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Monster Walk,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Side Lying Groin Stretch,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-IT Band and Glute Stretch,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Single-leg lying cross-over stretch,abductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Carioca quick step,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Standing hip circle,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Lateral cone hop,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Side-To-Side Adductor Stretch,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Dynamic pigeon stretch,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Cross-over jack,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Traveling thigh killa,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-FYR Thigh Killa,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Straddle Stretch,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Right Leg Swing,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Right Side-Kick,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Frog Stretch,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Kick-Out,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Left Leg Swing,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-UNS Foam Roll Adductor,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-MetaBurn Groiner,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Side-lying leg adduction scissor,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Groin and Back Stretch,adductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Adductor/Groin,adductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Incline dumbbell biceps curl,biceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Banded biceps curl in squat position,biceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Banded Hammer Press - Gethin Variation,biceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-Band standing concentration curl,biceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Brachialis SMR,biceps,Foam Roll,Beginner,1,1,Gain Muscle,upper arms,duration,4
-Wide-grip barbell curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5
-EZ-bar spider curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Barbell Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Close-grip EZ-bar curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Preacher Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Barbell Curls Lying Against An Incline,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Seated Close-Grip Concentration Barbell Curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Close-grip barbell curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3
-Drag curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Reverse-grip barbell curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Lying High Bench Barbell Curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,4
-Seated wide-grip curl to close-grip curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,4
-Seated Straigh-Bar Curl Superset,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3
-Dave Draper Forehead Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Reverse-grip EZ-bar curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-EZ-Bar Spider Curl - Gethin Variation,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Barbell curl-,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Paul Carter Barbell Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Standing band biceps curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Close-Grip EZ-Bar Curl - Gethin Variation,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Seated Barbell Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-AM Standing Barbell Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-EZ-bar preacher curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-30 Arms Standing Barbell Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-30 Arms Incline Biceps Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-"Bicep Curls ""21s""",biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Incline Hammer Curls,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,5
-Hammer Curls,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Biceps curl to shoulder press,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4
-Concentration curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Flexor Incline Dumbbell Curls,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4
-Dumbbell Bicep Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Cross-body hammer curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4
-Dumbbell Alternate Bicep Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Single-arm dumbbell preacher curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Alternate Incline Dumbbell Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Standing concentration curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3
-Alternating incline dumbbell biceps curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Alternate Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Seated dumbbell biceps curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Preacher Hammer Dumbbell Curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3
-Dumbbell preacher curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Lying Supine Dumbbell Curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,5
-Standing Dumbbell Reverse Curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3
-Palms-out incline biceps curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3
-Straight-arm plank with biceps curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3
-Face-down incline dumbbell biceps curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,5
-Seated Dumbbell Inner Biceps Curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,5
-Standing Inner-Biceps Curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4
-Seated hammer curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Paul Carter Incline Dumbbell Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Paul Carter Concentration Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-FYR Dumbbell Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Dumbbell biceps curl to upright row,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-FYR Dumbbell Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Dumbbell overhead hold with single-arm curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-FYR Kneeling Biceps,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Lunge hold dumbbell curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-FYR Dumbbell Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Alternating dumbbell snatch,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-TBS Incline Dumbbell Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-TBS Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Reverse-grip dumbbell curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Incline Dumbbell Curl - Gethin Variation,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Hammer curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Seated Dumbbell Curl - Gethin Variation,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Dumbbell Hammer Curl - Gethin Variation,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Single-arm seated dumbbell curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Lying Cable Curl - Gethin Variation,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Dumbbell biceps curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Seated Biceps Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-HM Alternating Reverse Lunge With Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-AM Hammer Curls,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-AM Seated Hammer Curls,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Seated alternating biceps curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Alternating hammer curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Alternating biceps curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Holman Slow Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Holman Biceps Curl to Chest Punch,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Holman Right Arm Heavy Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Holman Left Arm Heavy Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Holman Alternating Front Lunge Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Holman Weighted Double-Time Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Holman Heavy Right Arm Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Holman Heavy Left Arm Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-MetaBurn Dumbbell Drag Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-MetaBurn Hammer Curl to Overhead Press,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-MetaBurn Biceps Curl To Lateral Raise,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-FYR2 Alternating Dumbbell Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-FYR2 Pulse Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-FYR2 Seesaw Dumbbell Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-FYR2 Single-Dumbbell Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-FYR2 Dumbbell Curl-Row Complex,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-30 Arms Standing Dumbbell Hammer Curl 21s,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-30 Arms Standing Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-30 Arms Standing Alternating Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-30 Arms Standing Alternating Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-30 Arms Single-Arm Hammer Preacher Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-30 Arms Single-Arm Dumbbell Preacher Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-30 Arms Seated Dumbbell Concentration Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-30 Arms Seated Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-30 Arms Seated Alternating Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-30 Arms Incline Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-30 Arms Incline Dumbbell Triceps Extension,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-30 Arms Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Reverse Plate Curls,biceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Standing Biceps Stretch,biceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,4
-Suspended Curl,biceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Plate hammer curl,biceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Barbell spider curl,biceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Barbell forehead curl,biceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Overhead cable curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Standing One-Arm Cable Curl,biceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,3
-Reverse Cable Curl,biceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,4
-Standing Biceps Cable Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Cable rope hammer curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Lying cable biceps curl,biceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Cable rope preacher hammer curl,biceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,3
-Lying Close-Grip Bar Curl On High Pulley,biceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,3
-Cable EZ-Bar Preacher Curl - Gethin Variation,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Squatting cable EZ-bar biceps curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Cable straight-bar biceps curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Standing reverse-grip cable curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Lying high-cable biceps curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-High-Pulley Cable Curl - Gethin Variation,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Standing High Cable Curl - Gethin Variation,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-High Cable Curls,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Seated cable biceps curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Lying Close-Grip Bar Curl On High Pulley - Gethin Variation,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Standing Cable Curl - Gethin Variation,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Double Arm Cable Biceps Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-AM Cable Biceps Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Single-arm cable biceps curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-UP Cable Curl With Straight Bar,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-30 Arms Cable Rope Hammer Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-30 Arms Squatting Cable Straight-Bar Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-30 Arms High Cable Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-30 Arms Cable Straight-Bar Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-30 Arms Cable Concentration Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-30 Arms BFR High Cable Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-BFR cable rope hammer curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Machine Bicep Curl,biceps,Machine,Beginner,1,0,Gain Muscle,upper arms,weight,4
-Machine Preacher Curls,biceps,Machine,Beginner,1,0,Gain Muscle,upper arms,weight,3
-Single-arm machine preacher curl,biceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Machine preacher curl,biceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Smith machine drag curl,biceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-30 Arms BFR Machine Preacher Curl,biceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Seated Biceps,biceps,body weight,Beginner,1,1,Gain Muscle,upper arms,duration,4
-TBS Chin-Up,biceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-Pull-up - Gethin Variation,biceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-UN Pull-Up Supinated,biceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-UN Pull-Up Pronated,biceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-UN Pull-Up Neutral,biceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-EZ-Bar Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Reverse Barbell Preacher Curls,biceps,ez barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Close-Grip EZ-Bar Curl with Band,biceps,ez barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3
-Standing EZ-Bar Curl - Gethin Variation,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-TBS EZ-Bar Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Standing EZ-bar curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-30 Arms Standing Overhand EZ-Bar Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-30 Arms EZ-Bar Spider Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-30 Arms EZ-Bar Preacher Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-30 Arms Standing EZ-Bar Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Calf Raises - With Bands,calves,band,Beginner,1,1,Gain Muscle,lower legs,duration,3
-Peroneals Stretch,calves,band,Intermediate,1,1,Gain Muscle,lower legs,duration,3
-Posterior Tibialis Stretch,calves,band,Intermediate,1,1,Gain Muscle,lower legs,duration,5
-Calf SMR,calves,Foam Roll,Beginner,1,1,Gain Muscle,lower legs,duration,3
-Rocking Standing Calf Raise,calves,barbell,Beginner,1,0,Gain Muscle,lower legs,weight,5
-Standing barbell calf raise,calves,barbell,Beginner,1,0,Gain Muscle,lower legs,weight,4
-Barbell Seated Calf Raise,calves,barbell,Beginner,1,0,Gain Muscle,lower legs,weight,3
-Smith machine standing calf raise,calves,barbell,Intermediate,1,0,Gain Muscle,lower legs,weight,3
-Calf Raise On A Dumbbell,calves,dumbbell,Beginner,1,1,Gain Muscle,lower legs,weight,5
-Standing Dumbbell Calf Raise,calves,dumbbell,Intermediate,1,1,Gain Muscle,lower legs,weight,4
-Single-leg standing dumbbell calf raise,calves,dumbbell,Intermediate,1,1,Gain Muscle,lower legs,weight,4
-Dumbbell walking calf raise,calves,dumbbell,Intermediate,1,1,Gain Muscle,lower legs,weight,5
-Balance Board,calves,weighted,Beginner,1,0,Gain Muscle,lower legs,weight,3
-Weighted donkey calf raise,calves,weighted,Intermediate,1,0,Gain Muscle,lower legs,weight,3
-Anterior Tibialis-SMR,calves,weighted,Beginner,1,0,Gain Muscle,lower legs,weight,5
-Foot-SMR,calves,weighted,Beginner,1,0,Gain Muscle,lower legs,weight,5
-Agility Ladder,calves,weighted,Intermediate,1,0,Gain Muscle,lower legs,weight,3
-Single-leg machine seated calf raise,calves,weighted,Intermediate,1,0,Gain Muscle,lower legs,weight,5
-Smith Machine Calf Raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4
-Standing Calf Raises,calves,Machine,Beginner,1,0,Gain Muscle,lower legs,weight,5
-Seated Calf Raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4
-Calf Press On The Leg Press Machine,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4
-Calf Press,calves,Machine,Beginner,1,0,Gain Muscle,lower legs,weight,4
-Smith Machine Reverse Calf Raises,calves,Machine,Beginner,1,0,Gain Muscle,lower legs,weight,3
-Seated Single-Leg Calf Press - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4
-Seated Calf Raise - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4
-Donkey Calf Raise - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,3
-Standing Calf Raise Facing Hack Squat Machine - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4
-Calf Press On A Hack Squat Machine - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,5
-Smith Machine Standing Calf Raises - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,3
-Hack squat calf raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,5
-Seated Calf Press - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,5
-Leg press calf raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,5
-Machine seated calf raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,3
-30 Legs Seated Calf Raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,3
-30 Legs Standing Calf Raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,3
-Peroneals-SMR,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,3
-Knee Circles,calves,body weight,Beginner,1,1,Gain Muscle,lower legs,duration,3
-Standing Gastrocnemius Calf Stretch,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,5
-Wall calf stretch,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,4
-Seated Calf Stretch,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,5
-Standing Calf Raise,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,5
-Standing calf raise-,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,4
-HM Left Calf-Spike Sumo Pulse,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,3
-Ankle Circles,calves,body weight,Beginner,1,1,Gain Muscle,lower legs,duration,4
-Calf Stretch Elbows Against Wall,calves,body weight,Beginner,1,1,Gain Muscle,lower legs,duration,3
-Standing Soleus And Achilles Stretch,calves,body weight,Beginner,1,1,Gain Muscle,lower legs,duration,5
-Cross Over - With Bands,pectorals,band,Beginner,1,1,Gain Muscle,chest,duration,3
-Bench Press - With Bands,pectorals,band,Beginner,1,1,Gain Muscle,chest,duration,5
-Bench Press With Short Bands,pectorals,band,Beginner,1,1,Gain Muscle,chest,duration,4
-Feet-Elevated TRX Push-Up,pectorals,band,Beginner,1,1,Gain Muscle,chest,duration,3
-Band-suspended kettlebell bench press,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,5
-HM Banded Cross-Over Pull,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,5
-Rusin Band Pull-Apart,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,4
-UNS Banded Push-Up,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,3
-Taylor Band-Assisted One-Arm Push-Up,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,5
-Incline band bench press,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,4
-Band push-up,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,4
-Band chest fly,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,3
-Close-grip bench press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3
-Barbell Bench Press - Medium Grip,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,4
-Decline barbell bench press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5
-Wide-grip bench press,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,3
-Wide-Grip Decline Barbell Bench Press,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,3
-Barbell Incline Bench Press Medium-Grip,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3
-Neck Press,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,3
-Front Raise And Pullover,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,5
-Board bench press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,4
-Barbell Bench Press-Wide Grip,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,4
-Wide-Grip Decline Barbell Pullover,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,5
-Barbell Guillotine Bench Press,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,3
-Paul Carter Incline Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,4
-Incline bench press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,4
-Bench press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3
-TBS Close-Grip Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5
-AM Flat Bench Barbell Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5
-UP Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5
-UP Close-Grip Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3
-King Maker Barbell Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5
-King Maker Incline Barbell Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3
-30 Chest Incline Barbell Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3
-30 Chest Barbell Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3
-30 Chest 30-Degree Incline Dumbbell Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5
-Spoto press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3
-Kettlebell plyo push-up,pectorals,kettlebell,Intermediate,1,0,Gain Muscle,chest,weight,5
-Extended Range One-Arm Kettlebell Floor Press,pectorals,kettlebell,Beginner,1,0,Gain Muscle,chest,weight,3
-Kettlebell alternating floor press,pectorals,kettlebell,Beginner,1,0,Gain Muscle,chest,weight,3
-One-Arm Kettlebell Floor Press,pectorals,kettlebell,Beginner,1,0,Gain Muscle,chest,weight,3
-Leg-Over Floor Press,pectorals,kettlebell,Beginner,1,0,Gain Muscle,chest,weight,3
-FYR2 Push-Up to Kettlebell Hike Combo,pectorals,kettlebell,Intermediate,1,0,Gain Muscle,chest,weight,5
-Pushups,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Incline Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Hands-elevated push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5
-Decline Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Single-Arm Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5
-Close push-up to wide push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-Wide-grip hands-elevated push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5
-Push-Ups With Feet On An Exercise Ball,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Feet-elevated push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Isometric Wipers,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5
-Clock push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5
-Incline Push-Up Depth Jump,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-Push-Up Wide,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5
-Sphinx push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-Close-Hands Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,4
-Tiger-bend push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,4
-Plyo push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,3
-Close-grip hands-elevated push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Suspended push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-Push Up to Side Plank,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-Isometric Chest Squeezes,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,4
-Side-to-side push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5
-Typewriter push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,4
-Diamond push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-Judo push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,3
-Superman Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,4
-Wide push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,3
-One-Arm Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5
-Clapping Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5
-Staggered push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5
-Reverse-grip hands-elevated push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,3
-Triple Clap Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,3
-Side kick-through push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Swimming,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-FYR Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Frog push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Wide push-up plank hold,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Close push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Push-Up - Gethin Variation,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-HM Incline Push-Up On Chair,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-HM Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-HM Push-Plank,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-AM Chest Dips,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-Push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-UP Push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-UN Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-UNS Foam Roll Pecs,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-UN Hands Elevated Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Holman Seal Drag to Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-Holman Hand-Elevated Push-Up with Hand Row,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Holman Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-Holman Slow Hips-Up Chest Press,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Holman Jump-Out Push-Up with Hand Hop Back,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-Holman Froggy Push-Up to Donkey Kick,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Holman Push-Up to Sit Back,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Holman Sit Back Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Holman Alternating Staggered Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Holman Foot-Up Diving Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Holman Narrow Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Holman Dynamo Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Holman Jump to Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Holman Foot-Elevated Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Holman Feet-Elevated Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Total Fitness Plyo Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Scapular push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-King Maker Push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Warrior push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-Taylor Roll-Over Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Taylor One-Arm Push-Up Slow Negative,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-30 Chest Push-Up To Isometric Hold,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-30 Chest Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-30 Chest Bench Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-MetaBurn 3-Phase Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-MetaBurn Fast Feet To Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-MetaBurn Judo Push-Up To Pike Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-MetaBurn Pike Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-MetaBurn Push-Up To Frogger,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-MetaBurn Push-Up With Hand Side-Step,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-MetaBurn Push-Up With Hand-Up Rotation,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-MetaBurn Sphinx Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-MetaBurn Spiderman Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-Roberston Push-up to Down Dog,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-FYR2 Push-Up-Breakdancer-Shoulder-Tap Complex,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-ACFT Hand-release push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4
-1.5-rep push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-ACFT Triple-clap push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3
-ACFT Superman push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Cross-over push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5
-Leverage Incline Chest Press,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,4
-Butterfly,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5
-Leverage Chest Press,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,4
-Decline Smith Press,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,5
-Smith machine bench press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4
-Leverage Decline Chest Press,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,4
-Machine chest press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3
-Smith Machine Incline Bench Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4
-Smith Machine Close-Grip Bench Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3
-Smith Machine Decline Press,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,4
-Smith machine bench press throw,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,4
-Machine chest fly,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5
-Machine bench press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4
-Machine Seated Chest Press - Gethin Variation,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4
-Smith machine weighted push-up,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3
-Smith machine incline bench press-,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3
-Smith machine decline bench press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5
-AM Pec Dec,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4
-30 Chest Machine Flat Chest Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3
-Smith machine push-up,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5
-30 Chest Smith Machine Incline Chest Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5
-30 Chest Smith Machine Chest Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3
-30 Chest Machine Incline Chest Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4
-30 Chest Machine Fly,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5
-30 Chest 30-Degree Incline Smith Machine Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5
-Low-cable cross-over,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5
-Incline cable chest fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4
-Cable Crossover,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5
-Incline cable chest press,pectorals,cable,Beginner,1,0,Gain Muscle,chest,weight,5
-Cable Chest Press,pectorals,cable,Beginner,1,0,Gain Muscle,chest,weight,3
-Single-arm cable cross-over,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4
-Cable cross-over,pectorals,cable,Beginner,1,0,Gain Muscle,chest,weight,5
-Standing Cable Chest Press,pectorals,cable,Beginner,1,0,Gain Muscle,chest,weight,5
-Lying cable chest fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4
-Paul Carter Cable Cross-Over,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,3
-One-Arm Cable Crossover - Gethin Variation,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,3
-Incline Cable Fly - Gethin Variation,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5
-Cable Cross-Over - Gethin Variation,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,3
-Seated cable chest fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,3
-Single-arm incline cable cross-over-,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4
-High-to-low cable chest fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5
-UP Cable Cross-Over,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5
-UP Cable Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5
-30 Chest Low-To-High Cable Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4
-30 Chest Incline Cable Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5
-30 Chest Incline Cable Chest Press,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5
-30 Chest High-To-Low Cable Press,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4
-30 Chest High-To-Low Cable Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5
-30 Chest Shoulder-Height Cable Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4
-Cable Pec Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,3
-Chest Push (multiple response),pectorals,medicine ball,Beginner,1,0,Gain Muscle,chest,weight,5
-Medicine Ball Chest Pass,pectorals,medicine ball,Intermediate,1,0,Gain Muscle,chest,weight,3
-Medicine ball sprawl to chest press,pectorals,medicine ball,Intermediate,1,0,Gain Muscle,chest,weight,5
-Medicine ball push-up,pectorals,medicine ball,Intermediate,1,0,Gain Muscle,chest,weight,3
-Chest Push (single response),pectorals,medicine ball,Beginner,1,0,Gain Muscle,chest,weight,4
-Chest Push with Run Release,pectorals,medicine ball,Beginner,1,0,Gain Muscle,chest,weight,5
-Chest Push from 3 point stance,pectorals,medicine ball,Beginner,1,0,Gain Muscle,chest,weight,4
-Dumbbell Bench Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Dumbbell Flyes,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-Incline dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5
-Decline Dumbbell Flyes,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Reverse-grip incline dumbbell bench press,pectorals,dumbbell,Beginner,1,1,Gain Muscle,chest,weight,5
-Incline Dumbbell Flyes,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Neutral-grip dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Decline dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-Single-arm kettlebell row,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-Hammer Grip Incline DB Bench Press,pectorals,dumbbell,Beginner,1,1,Gain Muscle,chest,weight,5
-Straight-arm dumbbell pull-over,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Incline Dumbbell Bench With Palms Facing In,pectorals,dumbbell,Beginner,1,1,Gain Muscle,chest,weight,5
-Incline Dumbbell Flyes - With A Twist,pectorals,dumbbell,Beginner,1,1,Gain Muscle,chest,weight,5
-Bent-arm dumbbell pull-over,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5
-Close-grip dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Single-dumbbell push-up,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-One-Arm Flat Bench Dumbbell Flye,pectorals,dumbbell,Beginner,1,1,Gain Muscle,chest,weight,4
-Dumbbell Fix Dumbbell Floor Chest Fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-Dumbbell Fix Traveling Push-Up,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-Incline dumbbell chest fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5
-Paul Carter Dumbbell Shrug,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Dumbbell push-up row,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-TBS Dumbbell Incline Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5
-Incline Dumbbell Fly - Gethin Variation,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-Dumbbell bench press-,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Decline dumbbell fly and press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5
-Incline dumbbell fly and press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Single-arm decline dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-Single-arm incline dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Incline Dumbbell Press - Gethin Variation,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-Dumbbell Chest Press - Gethin Variation,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5
-Dumbbell Floor Press - Gethin Variation,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5
-Decline Dumbbell Press - Gethin Variation,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Dumbbell chest fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5
-Machine rear delt fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5
-AM Dumbbell Bench Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-UP Incline Dumbbell Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-UP Incline Dumbbell Fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-Holman Push-Up to Belly Touch,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-Single-arm dumbbell floor press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5
-Total Fitness Weighted Push-Up,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-King Maker Standing Dumbbell Shoulder Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5
-30 Chest Incline Dumbbell Fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-30 Chest Incline Dumbbell Bench Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-30 Chest Dumbbells-Together Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-30 Chest Dumbbells-Together Incline Bench Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-30 Chest Dumbbell Fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-30 Chest Dumbbell Bench Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-30 Chest 30-Degree Incline Dumbbell Fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4
-FYR2 Single-Dumbbell Push-Up,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3
-Bodyweight Flyes,pectorals,ez barbell,Beginner,1,0,Gain Muscle,chest,weight,4
-Close-grip EZ-bar bench press,pectorals,ez barbell,Intermediate,1,0,Gain Muscle,chest,weight,3
-Chest dip,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,3
-Drop Push,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,4
-Forward Drag with Press,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,5
-Chain Press,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,5
-Behind Head Chest Stretch,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,3
-Pass-through stretch with band,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,3
-Weighted Push-Up,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,3
-Heavy Bag Thrust,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,3
-Decline Explosive Push-Up,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,4
-Suspended Chest Fly,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,3
-Svend press,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,5
-Bar Push-Up Smith Machine,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,4
-Plate-weighted push-up,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,5
-Double-bar roll-out chest fly,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,4
-Holman Plate Dynamo Push-Up,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,4
-Holman Towel Drag Two Steps to Push-Up,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,4
-Taylor Val Slide Push-Up/Fly Combo,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,4
-Exercise ball chest stretch,pectorals,Exercise Ball,Beginner,1,1,Gain Muscle,chest,duration,5
-Bosu Ball Push-Up,pectorals,Exercise Ball,Beginner,1,1,Gain Muscle,chest,duration,3
-Feet-elevated push-up on ball,pectorals,Exercise Ball,Intermediate,1,1,Gain Muscle,chest,duration,5
-Standing alternating band speed row,forearms,band,Intermediate,1,1,Gain Muscle,lower arms,duration,3
-Band roundhouse elbow,forearms,band,Intermediate,1,1,Gain Muscle,lower arms,duration,3
-Palms-down wrist curl over bench,forearms,barbell,Intermediate,1,0,Gain Muscle,lower arms,weight,5
-Palms-up wrist curl over bench,forearms,barbell,Intermediate,1,0,Gain Muscle,lower arms,weight,4
-Standing behind-the-back wrist curl,forearms,barbell,Beginner,1,0,Gain Muscle,lower arms,weight,4
-Seated finger curl,forearms,barbell,Beginner,1,0,Gain Muscle,lower arms,weight,3
-Seated palms-up wrist curl,forearms,barbell,Intermediate,1,0,Gain Muscle,lower arms,weight,5
-Bottoms-Up Clean From The Hang Position,forearms,kettlebell,Beginner,1,0,Gain Muscle,lower arms,weight,3
-Seated One-Arm Dumbbell Palms-Up Wrist Curl,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,4
-Palms-Up Dumbbell Wrist Curl Over A Bench,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,3
-Seated palms-down wrist curl,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,3
-Palms-Down Dumbbell Wrist Curl Over A Bench,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,5
-Seated One-Arm Dumbbell Palms-Down Wrist Curl,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,4
-Seated Dumbbell Palms-Up Wrist Curl,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,4
-Partner farmer's walk,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,5
-Dumbbell suitcase carry,forearms,dumbbell,Intermediate,1,1,Gain Muscle,lower arms,weight,5
-Suitcase Dumbbell Carry,forearms,dumbbell,Intermediate,1,1,Gain Muscle,lower arms,weight,5
-Side plank with dumbbell external rotation,forearms,dumbbell,Intermediate,1,1,Gain Muscle,lower arms,weight,5
-Rickshaw Carry,forearms,weighted,Beginner,1,0,Gain Muscle,lower arms,weight,4
-Dumbbell farmer's walk,forearms,weighted,Intermediate,1,0,Gain Muscle,lower arms,weight,4
-Wrist Roller,forearms,weighted,Beginner,1,0,Gain Muscle,lower arms,weight,5
-Standing Olympic Plate Hand Squeeze,forearms,weighted,Beginner,1,0,Gain Muscle,lower arms,weight,3
-Plate Pinch,forearms,weighted,Beginner,1,0,Gain Muscle,lower arms,weight,3
-Landmine Press and Catch,forearms,weighted,Intermediate,1,0,Gain Muscle,lower arms,weight,5
-Plate halo,forearms,weighted,Intermediate,1,0,Gain Muscle,lower arms,weight,3
-Bryant Wrist Curl,forearms,weighted,Intermediate,1,0,Gain Muscle,lower arms,weight,3
-Seated Two-Arm Palms-Up Low-Pulley Wrist Curl,forearms,cable,Beginner,1,0,Gain Muscle,lower arms,weight,3
-Cable Wrist Curl,forearms,cable,Beginner,1,0,Gain Muscle,lower arms,weight,3
-Single-arm cable push-down,forearms,cable,Intermediate,1,0,Gain Muscle,lower arms,weight,3
-Wrist Circles,forearms,body weight,Beginner,1,1,Gain Muscle,lower arms,duration,4
-Kneeling Forearm Stretch,forearms,body weight,Beginner,1,1,Gain Muscle,lower arms,duration,4
-Hip Extension with Bands,glutes,band,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Hip Lift with Band,glutes,band,Beginner,1,1,Gain Muscle,upper legs,duration,3
-HM Monster Walk,glutes,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-UNS Banded Glute Bridge,glutes,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-FYR2 Banded Glute Bridge,glutes,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Piriformis SMR,glutes,Foam Roll,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Barbell glute bridge,glutes,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Barbell Hip Thrust,glutes,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Kneeling Squat,glutes,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Kneeling Jump Squat,glutes,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-UN Rear Foot Elevated Split Squat,glutes,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Kettlebell thruster,glutes,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Taylor Kettlebell Swing,glutes,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-UN Goblet Squat,glutes,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Single-arm triceps kick-back,glutes,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Lateral High Knees to Quad Touch Jump,glutes,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-FYR2 Dumbbell Hip Thrust,glutes,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-FYR2 Glute Bridge Dumbbell Floor Press,glutes,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Suspended Hip Thrust,glutes,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Single-leg cable hip extension,glutes,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Pull Through,glutes,cable,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Cable rope pull-through deadlift,glutes,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-UNS Cable Pull-Through,glutes,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-30 Legs Glute-Ham Raise,glutes,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Glute bridge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Single-leg glute bridge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Step-up with knee raise,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Glute Kickback,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Standing hip extension,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Lying glute stretch,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Knee Across The Body,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Seated Glute,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Lying Glute,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-One Knee To Chest,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Seated Glute Stretch,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Neck Bridge Supine,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Walking High Knee,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Walking Butt Kicks,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Walking Glute Stretch,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Lunge kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Curtsy lunge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Alternating standing glute stretch,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Side-lying leg lift,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-FYR Progressive High Knee,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Glute-Ham Raise - Gethin Variation,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Lunge glute stretch,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Natural Glute Ham Raise - Gethin Variation,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Groiner,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Alternating Donkey Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Alternating Slow Step-Down With Chair,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Right Side Iron Cross,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Single-Leg Bridge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Hi-Low,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Kick-Back,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Left Side Iron Cross,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Left Side-Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Leg Lifts,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Walking lunge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-High Plyometric Box Jump,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Barbell hip thrust-,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-UN Glute Bridge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Donkey Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Hip Raise with Alternating Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Left Leg Donkey Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Diagonal Right Leg Step-Out to Right Knee-Up,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Right Leg Donkey Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Butt Tap to Jump,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Butt Tap to Jump-Forward-Jump-Back,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Traveling High Knees to Squat Thrust,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Butt Kicker to High Knees,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Daisy Cutter,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Frogger,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Hip Raise with Chest Press,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Total Fitness Bear Crawl,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Pigeon stretch,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Levitating side kick-through,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-30 Legs Hip Thrust,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Dumbbell single-leg hip thrust,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Medicine ball duck walk,glutes,medicine ball,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Exercise ball hip thrust,glutes,Exercise Ball,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Downward Facing Balance,glutes,Exercise Ball,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Band Good Morning (Pull Through),hamstrings,band,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Standing Hamstring and Calf Stretch,hamstrings,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Hamstring-SMR,hamstrings,Foam Roll,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Barbell Deadlift,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Clean Deadlift,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Sumo deadlift,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Romanian Deadlift from Deficit,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Power Snatch,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Power Clean from Blocks,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Snatch Deadlift,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Power clean,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Hang Snatch,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Wide Stance Stiff Legs,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Clean,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Good Morning,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Barbell stiff-legged deadlift,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Romanian Deadlift,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Sumo Deadlift with Chains,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Sumo Deadlift with Bands,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Good Morning off Pins,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Stiff-Legged Deadlift,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Snatch Pull,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Hanging Bar Good Morning,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Reverse Band Sumo Deadlift,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Muscle Snatch,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Split Snatch,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Hang Snatch - Below Knees,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-30 Legs Sumo Deadlift,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Kettlebell pass-through lunge,hamstrings,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Kettlebell One-Legged Deadlift,hamstrings,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Single-arm kettlebell clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Single-leg kettlebell deadlift,hamstrings,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Romanian Deadlift with Kettlebell,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Single-arm kettlebell swing,hamstrings,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Kettlebell Dead Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Alternating Hang Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-One-Arm Open Palm Kettlebell Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Open Palm Kettlebell Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Kettlebell Hang Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Double Kettlebell Alternating Hang Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Romanian Deadlift With Dumbbells,hamstrings,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,4
-Stiff-Legged Dumbbell Deadlift,hamstrings,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Vertical Swing,hamstrings,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,4
-Dumbbell Fix Dumbbell Swing,hamstrings,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Dumbbell Lying Hamstring Curl,hamstrings,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-30 Legs Dumbbell Stiff-Legged Deadlift,hamstrings,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Box jump,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Box Jump (Multiple Response),hamstrings,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Sled push-,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Lying Hamstring,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Chair Leg Extended Stretch,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Suspended Leg Curl,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Box Skip,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Power Stairs,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Seated Hamstring and Calf Stretch,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Hamstring slide,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Seated Band Hamstring Curl,hamstrings,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Lying cable leg curl,hamstrings,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Standing cable leg curl,hamstrings,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Lying Leg Curls,hamstrings,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Glute Ham Raise,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Reverse Hyperextension,hamstrings,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Seated Leg Curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Standing Leg Curl,hamstrings,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Smith machine stiff-legged deadlift,hamstrings,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Lying Leg Curl - Gethin Variation,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Paul Carter Leg Extension,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Lying leg curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Seated Hamstring Curl - Gethin Variation,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Single-leg lying leg curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Leg curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Leg Extension - Gethin Variation,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Single-leg leg extension-,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Lying Hamstring Curls - Gethin Variation,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-AM Seated Hamstring Curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-UP Hamstring Curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-30 Legs Leg Extension,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-30 Legs Seated Leg Curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Natural Glute Ham Raise,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Standing leg swing,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Linear Acceleration Wall Drill,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Knee Tuck Jump,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Leg-Up Hamstring Stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Inchworm,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Moving Claw Series,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Lying groin stretch with band,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-90/90 Hamstring,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-World's greatest stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-The Straddle,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Prone Manual Hamstring,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Knee To Chest,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Hurdle Hops,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Hip Stretch With Twist,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Linear 3-Part Start Technique,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Alternating Leg Swing,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Single-leg balance and reach,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-High Kick,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Boss Everline 10-Yard Sprints,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Standing hamstring stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Reverse lunge,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Alternating Cross Lunge,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Alternating Front Kick,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM World's Greatest Stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Alternating Sprawl Kick-Through,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Alternating Step-Back,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Alternating Step-Up With Chair,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Right Knee-Up,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Low Lunge With External Twist,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Ninja Crawl,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Pigeon Stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Single-Leg Deadlift Walk,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Total Fitness Hamstring Slide,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-30 Legs Walking Lunge,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Glute ham raise-,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Lying hamstring stretch with band,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Upper Back-Leg Grab,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Seated Hamstring,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Alternating lunge jump,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Runner's Stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Exercise ball leg curl,hamstrings,Exercise Ball,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Ball Hamstring Hat Trick,hamstrings,Exercise Ball,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Band-assisted pull-up,lats,band,Intermediate,1,1,Gain Muscle,back,duration,4
-Assisted Chin-Up,lats,band,Beginner,1,1,Gain Muscle,back,duration,4
-UN Band Assisted Pull-up Pronated,lats,band,Intermediate,1,1,Gain Muscle,back,duration,3
-UN Band Assisted Pull-up Neutral,lats,band,Intermediate,1,1,Gain Muscle,back,duration,4
-UN Band Assisted Pull-up Supinated,lats,band,Intermediate,1,1,Gain Muscle,back,duration,5
-FYR2 Monster Band Face-Pull Hold,lats,band,Intermediate,1,1,Gain Muscle,back,duration,4
-Single-arm band low row,lats,band,Intermediate,1,1,Gain Muscle,back,duration,5
-Latissimus dorsi SMR,lats,Foam Roll,Intermediate,1,1,Gain Muscle,back,duration,3
-Bent-arm barbell pull-over,lats,barbell,Intermediate,1,0,Gain Muscle,back,weight,4
-Barbell pull-over to press,lats,barbell,Beginner,1,0,Gain Muscle,back,weight,5
-Single-arm barbell bent-over row,lats,barbell,Intermediate,1,0,Gain Muscle,back,weight,4
-Reverse Barbell Row,lats,barbell,Intermediate,1,0,Gain Muscle,back,weight,5
-Side kick-through to kettlebell high pull,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-FYR2 Alternating Kettlebell Snatch,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-FYR2 Alternating Kettlebell Swing,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5
-FYR2 American Kettlebell Swing,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5
-FYR2 Double-Kettlebell Standing Clean,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,4
-FYR2 Kettlebell Swing High Pull,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-FYR2 Kettlebell Swing-Clean-Press Combo,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5
-FYR2 Kettlebell Swing-Clean-Press-Row Combo,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5
-FYR2 Single-Arm Kettlebell Clean,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5
-FYR2 Single-Arm Kettlebell Swing,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-PJR pull-over-,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Dumbbell seal row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Incline Dumbbell Row - Gethin Variation,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-FYR Bent-Over Dumbbell Row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Straight-Arm Dumbbell Pull-Over - Gethin Variation,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Bent-Over Dumbbell Row - Gethin Variation,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Bent-over dumbbell rear delt fly,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Band Resisted Dumbbell Row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Holman Right Arm Weighted Half Jack,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Holman Left Arm Weighted Half Jack,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Holman Renegade Row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Holman Renegade Row with Opposite Foot Step-Out,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Holman Renegade Row to Weighted Burpee,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Holman Weighted Double-Arm Cross Punch,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Holman Standing Flat Back Row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Total Fitness Dumbbell Isometric Row Hold,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Dumbbell renegade row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-MetaBurn Bent-Over Row to Rear-Delt Raise,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-FYR2 Bent-Over Reverse Fly,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Weighted pull-up,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,3
-Rocky Pull-Ups/Pulldowns,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,3
-Gironda Sternum Chins,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,4
-Floor rope climb,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,5
-Overhead Lat,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,4
-Around-the-world pull-up,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,5
-L-sit chin-up,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,5
-Back Flyes - Gethin Variation,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,4
-Incline straight-arm pull-over,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,4
-Machine high row,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,3
-AM T-Bar Row,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,3
-Assisted Single-Arm Pull-Up,lats,weighted,Advanced,1,0,Gain Muscle,back,weight,3
-Assisted Single-Arm Chin-Up,lats,weighted,Advanced,1,0,Gain Muscle,back,weight,5
-Holman Renegade Punch-Under,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,3
-Holman Renegade Row to Split Jump,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,5
-Holman Dirty Dog to Renegade Row,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,4
-Holman Renegade Row to Side Punch to Forward Punch,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,4
-Standing dumbbell knee crunch,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,4
-Close-grip pull-down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-Shotgun row,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-Close-Grip Front Lat Pulldown,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-Straight-arm rope pull-down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-Lat pull-down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-Straight-Arm Pulldown,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-Single-arm kneeling lat pull-down,lats,cable,Beginner,1,0,Gain Muscle,back,weight,4
-Elevated Cable Rows,lats,cable,Beginner,1,0,Gain Muscle,back,weight,5
-Full Range-Of-Motion Lat Pulldown,lats,cable,Beginner,1,0,Gain Muscle,back,weight,5
-Kneeling lat pull-down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-Behind-the-neck pull-down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-Straight-arm cable pull-over,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-Cable Straight-Arm Pulldown - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-Rope Lat Pull-down - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-Straight-Arm Pull-Down - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-High-cable standing row,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-Lat Pull-down - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-Wide-Grip Lat Pull-Down - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-Behind-The-Neck Pull-Down - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-Single-Arm Cable Row - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-Scapular Rows,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-Standing V-Grip Cable Rows,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-AM Close-Grip Pull-Down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-AM Wide-Grip Pull-Down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-UP Lat Pull-Down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-Reverse-grip lat pull-down,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,4
-Machine seated row,lats,Machine,Beginner,1,0,Gain Muscle,back,weight,3
-Machine-assisted pull-up,lats,Machine,Beginner,1,0,Gain Muscle,back,weight,4
-Single-arm pull-down,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,4
-Chest-Supported Smith Machine Row - Gethin Variation,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,3
-Single-arm machine high row,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,5
-Machine Pull-Over - Gethin Variation,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,5
-Seated Machine Row - Gethin Variation,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,3
-Wide-Grip Machine Row,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,3
-King Maker Lat Pull-Down,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,3
-Robertson Half-Kneeling Landmine Press,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,4
-Pullups,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Pull-up,lats,body weight,Beginner,1,1,Gain Muscle,back,duration,3
-Muscle Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Rope climb,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-Wide-Grip Rear Pull-Up,lats,body weight,Beginner,1,1,Gain Muscle,back,duration,5
-Side To Side Chins,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-Neutral-grip pull-up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Kipping Muscle Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-One Arm Against Wall,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-One Handed Hang,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Standing side bend stretch,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-Burpee to pull-up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-Negative pull-up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Chin-Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-HM Superman Lat Pull,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-AM Pull-Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-UP Chin-Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Holman Alternating Forward and Side Punch,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-Jump to pull-up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Bent-over scapular slide,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Iron cross stretch,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-Total Fitness Standing Lat Stretch,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-King Maker Pull-Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-Medicine ball slam,lats,medicine ball,Intermediate,1,0,Gain Muscle,back,weight,3
-Catch and Overhead Throw,lats,medicine ball,Beginner,1,0,Gain Muscle,back,weight,3
-FYR2 Bent-Over Medicine Ball Slam,lats,medicine ball,Intermediate,1,0,Gain Muscle,back,weight,3
-Dynamic Back Stretch,lats,body weight,Beginner,1,1,Gain Muscle,back,duration,4
-Chair Lower Back Stretch,lats,body weight,Beginner,1,1,Gain Muscle,back,duration,4
-Side-Lying Floor Stretch,lats,body weight,Beginner,1,1,Gain Muscle,back,duration,3
-Band good morning-,Lower Back,band,Intermediate,1,1,Gain Muscle,back,duration,4
-FYR2 Monster Banded Good Morning,Lower Back,band,Intermediate,1,1,Gain Muscle,back,duration,4
-Band deadlift,Lower Back,band,Intermediate,1,1,Gain Muscle,back,duration,4
-Lower back SMR,Lower Back,Foam Roll,Intermediate,1,1,Gain Muscle,back,duration,4
-Barbell deficit deadlift,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3
-Deadlift with Bands,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3
-Deadlift with Chains,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,4
-Rack Pull with Bands,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3
-Rack pull,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3
-Seated Good Mornings,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3
-Stiff Leg Barbell Good Morning,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,4
-Reverse Band Deadlift,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,5
-Paul Carter Romanian Deadlift,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4
-TBS Good Morning,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5
-TBS Romanian Deadlift,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4
-Barbell deadlift-,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3
-Deadlift - Gethin Variation,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4
-Barbell good morning,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4
-UP Conventional Deadlift,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3
-30 Day Back Barbell Rack Pull,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3
-FYR Sumo Deadlift High Pull,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-Kettlebell deadlift,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5
-HM Kettlebell Swing,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-KV Romanian Deadlift with Kettlebell,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5
-FYR2 Kettlebell Good Morning,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,4
-FYR2 Kettlebell Romanian Deadlift,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-FYR2 Kettlebell Staggered-Stance Deadlift,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5
-Dumbbell Fix Dumbbell Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Dumbbell skier,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-TBS Dumbbell Romanian Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Stiff-Legged Dumbbell Deadlift - Gethin Variation,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-UNS Dumbbell Romanian Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Holman Slow Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Holman Deadlift to Overhead Press,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Holman Staggered-Stance Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Holman Deadlift to Front Raise,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Holman Deadlift to Chest Press,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Holman Deadlift to Squat Thrust,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Holman Deadlift to Biceps Curl,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Dumbbell kickstand deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Single-leg stiff-legged deadlift to row,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-FYR2 Dumbbell Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-FYR2 Dumbbell Deadlift to Dumbbell Upright Row,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Atlas Stones,Lower Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4
-Axle Deadlift,Lower Back,weighted,Beginner,1,0,Gain Muscle,back,weight,4
-Atlas Stone Trainer,Lower Back,weighted,Beginner,1,0,Gain Muscle,back,weight,5
-Partner Flat-Bench Back Extension,Lower Back,weighted,Beginner,1,0,Gain Muscle,back,weight,3
-Keg Load,Lower Back,weighted,Beginner,1,0,Gain Muscle,back,weight,5
-Partner bench back extension,Lower Back,weighted,Beginner,1,0,Gain Muscle,back,weight,4
-Rack Pull - Gethin Variation,Lower Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3
-Hex Bar Deadlift - Gethin Variation,Lower Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3
-Holman Deadlift,Lower Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,5
-ACFT Low-handle trap bar deadlift,Lower Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4
-Neutral-grip lat pull-down,Lower Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-Seated cable deadlift,Lower Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-Cable stiff-legged deadlift,Lower Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-Single-leg cable stiff-legged deadlift,Lower Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-UNS Banded Dumbbell Romanian Deadlift,Lower Back,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-Seated Back Extension,Lower Back,Machine,Beginner,1,0,Gain Muscle,back,weight,5
-Back extension,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-Hyperextensions With No Hyperextension Bench,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,5
-Superman,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Hug A Ball,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-Child's pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-Pelvic Tilt Into Bridge,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Hug Knees To Chest,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Pyramid,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Partner Superman with alternating high-five,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,3
-Yoga plex,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-TBS Back Extension,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Lower Back Stretch - Yates Variation,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Hyperextension - Gethin Variation,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Back Extension - Gethin Variation,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-HM Banana Stretch,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-HM T-Spine Stretch on Wall,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-HM Child's Pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-HM Cobra,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-HM Cobra With Arm Retraction,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-HM Dive-Bomber,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-HM Downward-Facing Dog Pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-HM Downward Dog To Left Leg Extension To Warrior Pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-HM Downward Dog To Right Leg Extension To Warrior Pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-HM Spine Twist,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-HM Good Morning,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-HM Rag Doll,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-HM Upward-Facing Dog Pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-Superman-,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-Weighted back extension,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-MetaBurn Alternating Superman,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-MetaBurn Swimmer,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Dancer's Stretch,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,5
-Cat Stretch,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,4
-Crossover Reverse Lunge,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,4
-Standing Pelvic Tilt,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,4
-Exercise ball weighted hyperextension,Lower Back,Exercise Ball,Beginner,1,1,Gain Muscle,back,duration,4
-Exercise ball rear delt fly,Lower Back,Exercise Ball,Intermediate,1,1,Gain Muscle,back,duration,3
-Lying rear delt Y,Lower Back,Exercise Ball,Intermediate,1,1,Gain Muscle,back,duration,3
-Partner Facing Feet-Elevated Side Plank With Band Row,Middle Back,band,Beginner,1,1,Gain Muscle,back,duration,3
-Partner side plank band row,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,4
-Band-assisted chin-up,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,3
-30 Back Band-Assisted Pull-Up,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,3
-30 Back Reverse-Grip Band-Assisted Pull-Up,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,5
-Band bent-over row,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,4
-Heavy band bent-over row,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,4
-Reverse-grip bent-over row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4
-One-Arm Long Bar Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5
-Bent Over Barbell Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3
-Yates Row Reverse Grip,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,5
-Pendlay Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4
-Straight Bar Bench Mid Rows,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3
-Barbell seal row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3
-Yates Row,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,4
-Plate Row,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,5
-Barbell Deadlift Bent Row Complex,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3
-Single-Arm Landmine Row,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,4
-TBS T-Bar Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4
-TBS Deficit Deadlift,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5
-Bent-Over Barbell Row - Gethin Variation,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5
-Barbell bent-over row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5
-UN Barbell Rack Pull,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4
-UN Barbell Scrape The Rack,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5
-Barbell deadlift bent-over row complex,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3
-30 Back Barbell Deadlift,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4
-30 Back Bent-Over Barbell Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3
-30 Back T-Bar Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3
-30 Back Underhand Bent-Over Barbell Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5
-Kettlebell alternating renegade row,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5
-Alternating Kettlebell Row,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-Two-Arm Kettlebell Row,Middle Back,kettlebell,Beginner,1,0,Gain Muscle,back,weight,4
-Kettlebell bent-over row to clean,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,4
-UP Deficit Kettlebell Stiff-Legged Deadlift,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-FYR2 Dagger-Grip Double-Kettlebell Gorilla Row,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-FYR2 Double-Kettlebell Swing Clean,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,4
-Single-arm kettlebell row-,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-FYR2 Ascending-Rep Swing-Squat Complex,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,4
-One-Arm Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Incline dumbbell row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Bent Over Two-Dumbbell Row With Palms In,Middle Back,dumbbell,Beginner,1,1,Gain Muscle,back,weight,5
-Man-maker,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Dumbbell bent-over row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Middle Back Shrug,Middle Back,dumbbell,Beginner,1,1,Gain Muscle,back,weight,5
-Dumbbell pull-over to skullcrusher,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Dumbbell Fix Single-Arm Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Dumbbell Fix Bent-Over Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Dumbbell Seal Row - Gethin Variation,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Decline dumbbell chest fly,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-TBS Bent-Over Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-HM Alternating Bent-Over Quick Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-HM Bent-Over Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-AM Single Arm Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Dumbbell stiff-legged deadlift,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Single-arm bench dumbbell row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-UN Bent-Over Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-UN Dumbbell RDL,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-UN Chest Supported Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-MetaBurn Bent-Over Renegade Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-30 Back Bent-Over Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-30 Back Dumbbell Pull-Over,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-30 Back Incline Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-30 Back Single-Arm Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-30 Back Single-Arm Dumbbell Swing Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-T-Bar Row with Handle,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4
-T-Bar Row,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3
-Alternating sit-through with crunch,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3
-Seated Cable Rows,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-Upside-down pull-up,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3
-Smith machine inverted row,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3
-Lying T-Bar Row,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,5
-Suspended row,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4
-Inverted Row with Straps,Middle Back,weighted,Beginner,1,0,Gain Muscle,back,weight,3
-One Arm Chin-Up,Middle Back,weighted,Beginner,1,0,Gain Muscle,back,weight,4
-Sled Row,Middle Back,weighted,Beginner,1,0,Gain Muscle,back,weight,3
-Paul Carter T-Bar Row,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3
-Single-Arm Bent-Over Rear Delt Raise - Gethin Variation,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4
-30 Back Plate Hyperextension,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4
-Single-arm cable seated row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-Paul Carter Lat Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-TBS Lat Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-One-Arm Cable Read Delt Fly - Gethin Variation,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-UP Seated Cable Row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-UP Cable Straight-Arm Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-UN Cable Pull-Through,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-30 Back Close-Grip Seated Cable Row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-30 Back Incline Face-Up Cable Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-30 Back Kneeling High Cable Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-30 Back Leaning V-Bar Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-30 Back Reverse-Grip Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-30 Back Standing Low Cable Bar Row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-30 Back Standing Low Cable Rope Row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-30 Back Straight-Arm Bar Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-30 Back Straight-Arm Rope Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-30 Back Wide-Grip Behind-The-Head Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,3
-30 Back Wide-Grip Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-30 back Wide-Grip Seated Cable Row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4
-Rower,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,5
-Smith machine bent-over row,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,4
-Leverage High Row,Middle Back,Machine,Beginner,1,0,Gain Muscle,back,weight,4
-Machine Low Row,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,5
-Standing lat pull-down,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,3
-30 Back Machine Seated Row,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,5
-30 Back Smith Machine Push-Up,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,3
-Mixed Grip Chin,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Rhomboids SMR,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-Spinal Stretch,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-Upper Back Stretch,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-Middle Back Stretch,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-TBS Pull-Up,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3
-HM Angel Stretch,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-UNS Foam Roll Upper Back,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-30 Back Neutral-Grip Pull-Down,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5
-30 Back Pull-Up,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-30 Back Reverse-Grip Pull-Up,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4
-ACFT Medicine ball overhead power throw,Middle Back,medicine ball,Intermediate,1,0,Gain Muscle,back,weight,5
-Upright Row - With Bands,traps,band,Beginner,1,1,Gain Muscle,back,duration,3
-Band seated row,traps,band,Intermediate,1,1,Gain Muscle,back,duration,3
-Barbell shrug,traps,barbell,Intermediate,1,0,Gain Muscle,back,weight,5
-Barbell behind-the-back shrug,traps,barbell,Intermediate,1,0,Gain Muscle,back,weight,5
-Clean Shrug,traps,barbell,Beginner,1,0,Gain Muscle,back,weight,3
-Snatch Shrug,traps,barbell,Beginner,1,0,Gain Muscle,back,weight,4
-Single-arm inverted row,traps,barbell,Intermediate,1,0,Gain Muscle,back,weight,3
-Kettlebell sumo deadlift high pull,traps,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3
-Standing dumbbell shrug,traps,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Standing dumbbell upright row,traps,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3
-Dumbbell pull-over,traps,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Standing Dumbbell Shrug - Gethin Variation,traps,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4
-Single-arm dumbbell row,traps,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5
-Lying Face Down Plate Neck Resistance,levator scapulae,weighted,Beginner,1,0,Gain Muscle,neck,weight,5
-Lying Face Up Plate Neck Resistance,levator scapulae,weighted,Beginner,1,0,Gain Muscle,neck,weight,4
-Seated Head Harness Neck Resistance,levator scapulae,weighted,Beginner,1,0,Gain Muscle,neck,weight,3
-Cable straight-bar upright row,traps,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-Cable shrug,traps,cable,Intermediate,1,0,Gain Muscle,back,weight,5
-Smith machine shrug,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,3
-Leverage Shrug,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,3
-Calf-Machine Shoulder Shrug,traps,Machine,Beginner,1,0,Gain Muscle,back,weight,4
-Smith machine behind-the-back shrug,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,5
-Smith machine upright row,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,5
-Machine low row-,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,4
-Machine Shrug - Gethin Variation,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,3
-Smith machine single-arm shrug,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,3
-Isometric Neck Exercise - Sides,levator scapulae,body weight,Beginner,1,1,Gain Muscle,neck,duration,4
-Isometric Neck Exercise - Front And Back,levator scapulae,body weight,Beginner,1,1,Gain Muscle,neck,duration,5
-Neck Bridge Prone,levator scapulae,body weight,Beginner,1,1,Gain Muscle,neck,duration,4
-Side Neck Stretch,levator scapulae,body weight,Intermediate,1,1,Gain Muscle,neck,duration,4
-Neck-SMR,levator scapulae,body weight,Intermediate,1,1,Gain Muscle,neck,duration,5
-Scapular Pull-Up,traps,Machine,Beginner,1,0,Gain Muscle,back,weight,4
-Single-leg depth squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Squats - With Bands,quads,band,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Hip Flexion with Band,quads,band,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Forward Band Walk,quads,band,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Boss Everline Resistance-Band Pull Sprint,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Banded jump squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Speed Box Squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Banded Squat Toe Tap,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-UP Band Abducted Squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-FYR2 Lateral Band Walk,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-FYR2 Banded Squat Hold-Pulse-Jump Complex,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Band split squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Band front squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Squat hold with band pull-apart,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Banded squat toe tap,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Band overhead squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Quadriceps SMR,quads,Foam Roll,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Clean from Blocks,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Barbell Full Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Barbell back squat to box,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Push-press,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Power snatch-,quads,barbell,Advanced,1,0,Gain Muscle,upper legs,weight,3
-Hang Clean,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Barbell walking lunge,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Olympic Squat,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Narrow-stance squat,quads,barbell,Advanced,1,0,Gain Muscle,upper legs,weight,3
-Box Squat with Bands,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Weighted Jump Squat,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Squat with Chains,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Barbell Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Barbell front squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Barbell forward lunge,quads,barbell,Advanced,1,0,Gain Muscle,upper legs,weight,4
-Smith machine box squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Barbell step-up,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Barbell Bulgarian split squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Hang Clean - Below the Knees,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Barbell hack squat,quads,barbell,Advanced,1,0,Gain Muscle,upper legs,weight,5
-Hack Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Barbell thruster,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Split Jerk,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Push-jerk,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Barbell back squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Zercher squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Jefferson Squats,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Jerk Dip Squat,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Barbell side split squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Frankenstein Squat,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Barbell speed squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Single-arm side deadlift,quads,barbell,Advanced,1,0,Gain Muscle,upper legs,weight,5
-Barbell Squat To A Bench,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Clean Pull,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Front Barbell Squat To A Bench,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Barbell reverse lunge,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Split Clean,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Close-stance dumbbell front squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Front Squat (Clean Grip),quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Barbell front squat to back squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Squat Jerk,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Barbell Front-To-Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Box Squat with Chains,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Snatch from Blocks,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Power Snatch from Blocks,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Front Squat (Bodybuilder),quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Barbell step-down reverse lunge,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Squat with Bands,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Heaving Snatch Balance,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Snatch Balance,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Reverse Band Power Squat,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Paul Carter Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Paul Carter Barbell Split Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-TBS High-Bar Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-TBS Barbell Front Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Squat - Gethin Variation,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Front-To-Back Barbell Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Barbell Lunge - Gethin Variation,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Rack Deadlift - Gethin Variation,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Barbell Squat - Gethin Variation,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Barbell Good Morning - Gethin Variation,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-AM Barbell Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Plyometric Power Clean,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Banded Split Jerk,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-UP Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-UN Barbell Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-UN Barbell Box Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-UN Barbell Front Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-KV Bulgarian Split Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-King Maker Barbell Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-King Maker Barbell Deadlift,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-30 Legs Barbell Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-30 Legs Barbell Front Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Barbell Back Squats,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Front Squats With Two Kettlebells,quads,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Kettlebell Pistol Squat,quads,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Goblet Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Kettlebell Curtsy Lunge,quads,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Single-arm kettlebell overhead squat,quads,kettlebell,Advanced,1,0,Gain Muscle,upper legs,weight,4
-Kettlebell side squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Kettlebell sumo squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Kettlebell thruster progression,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Kettlebell power clean,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Kettlebell fire feet,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Single Arm Overhead Kettlebell Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Pulsing goblet squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Double-kettlebell alternating lunge to clean,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-FYR Goblet Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-FYR Kettlebell Sumo Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Double-kettlebell front squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-FYR Kettlebell Squat Clean,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Single-arm kettlebell front squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Kettlebell front rack lunge,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-HM Turkish Get-Up,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-HM Single-Leg Romanian Deadlift,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Taylor Single-Arm Kettlebell Front Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Taylor Kettlebell Goblet Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Goblet squat-,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Holman Kettlebell Squat Clean,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Holman Kettlebell Swing,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Holman Kettlebell Swing Transfer,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Dumbbell goblet squat-,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Robertson Kettlebell Jump,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-FYR2 Alternating Kettlebell Squat Clean,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-FYR2 Banded Double-Kettlebell Squat Pulse,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-FYR2 Double-Kettlebell Ballin' Lunge,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-FYR2 Double-Kettlebell Front Rack Lunge,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-FYR2 Double-Kettlebell Front Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-FYR2 Explosive Kettlebell Jump Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-FYR2 Kettlebell Goblet Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-FYR2 Kettlebell Reverse Lunge Switch Grip,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-FYR2 Kettlebell Reverse Lunge to Kneeling Press,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-FYR2 Kettlebell Sumo Squat Pulse,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-FYR2 Reverse Lunge to Single-Leg Kettlebell Deadlift,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-FYR2 Kettlebell Goblet-Squat-Deadlift Complex,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-FYR2 Kettlebell Squat-Press-Deadlift Complex,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Goblet Squats,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Dumbbell Goblet Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Dumbbell Lunges,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Dumbbell reverse lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Split Squat with Dumbbells,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Dumbbell sumo squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell seated box jump,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Dumbbell step-up,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Dumbbell Walking Lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell Squat To A Bench,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,5
-Dumbbell thruster,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell front squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Single-Arm Dumbbell Overhead Squat,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell lateral hop,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Dumbbell lunge with biceps curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell Pistol Squat,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell Squat Snatch,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,5
-Dumbbell Alternating Lunge,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,5
-Dumbbell jump squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell Side Lunge,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,5
-Boss Everline Dumbbell Lunge Jump,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Dumbbell Fix Dumbbell Split Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Single-leg dumbbell Romanian deadlift,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Dumbbell Fix Dumbbell Alternating Reverse Lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Dumbbell Fix Turkish Get-Up,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Seesaw lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-FYR Dumbbell Front Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell split squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Dumbbell deadlift,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Single-arm stiff-legged deadlift,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-HM Dumbbell Overhead Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-HM Dumbbell Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-UNS Dumbbell Goblet Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Single-Arm Dumbbell Snatch,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-KV Dumbbell Lunges,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Squat to Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Burpee to Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Holman Slow Weighted Reverse Lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Slow Weighted Plie Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Weighted Lunge Jump with Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Left Reverse Lunge Chest Press to Left Knee-Up Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Weighted Lunge Jump with Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Weighted Half Jack to Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Weighted Half Jack to Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman 180 Jump to Renegade Side Raise,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Right Reverse Lunge Biceps Curl to Right Knee-Up Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Roll-Back to Squat Thrust to Renegade Row,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Roll-Back to Squat Thrust to Renegade Triceps Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Weighted Narrow Squat Jump,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Diagonal Deadlift,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Holman Weighted Burpee to Triceps Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Squat Thrust Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Weighted Burpee to Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Holman Squat to Right-Arm Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Holman Right Lunge Jump with Right Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Holman Left Lunge Jump with Left Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Heavy Hip Drive,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Holman Squat to Left-Arm Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Weighted Lunge Jump to Floor Lunge Jump,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Alternating Weighted Lunge Jump to Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Weighted Burpee to Overhead Alternating Reverse Lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Holman Weighted 180 Jump to Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Alternating Side Squat Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Holman Right Lunge with Right Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Left Lunge with Left Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Holman Squat Thrust to Alternating Front Raise,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell racked reverse lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Total Fitness Dumbbell Reverse Lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Single-arm dumbbell snatch-,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Total Fitness Dumbbell Step-Up,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Single-arm dumbbell front squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-King Maker Weighted Jump Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-3D dumbbell lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-MetaBurn Dumbbell Burpee,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell jump squat with rotation,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-MetaBurn Dumbbell Wide Squat to Rack,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-MetaBurn Reverse Lunge To High Pull,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-MetaBurn Reverse Lunge With Overhead Raise,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-MetaBurn Squat to Triceps Extension,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-30 Legs Dumbbell Goblet Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-30 Legs Dumbbell Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3
-Dumbbell step-down reverse lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5
-Tire flip,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Single Leg Push-off,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Bear crawl sled drag,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Bicycling,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Hex-bar deadlift,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Skating,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Weighted sissy squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Yoke Walk,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Front Cone Hops (or hurdle hops),quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Weighted Squat,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Bench skip,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Backward Drag,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Sled Push,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Barbell squat with plate slide,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Suspended split squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Intermediate Hip Flexor and Quad Stretch,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Sled Drag - Harness,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Burpee over barbell,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Dumbbell walking lunge-,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Single-Leg Box Jump,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Conan's Wheel,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Single-Leg Hop Progression,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Rickshaw Deadlift,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Single-cone sprint drill,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Single-Leg Stride Jump,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Trap Bar Jump,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Single-Leg Lateral Hop,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4
-Burpee Box-Jumps,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Sandbag Load,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Single-leg knee-tap squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Car Deadlift,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Barbell Squat To A Box,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Double Under,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Plate push,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Hybrid deadlift,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Boss Everline Suspension Side Run,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Boss Everline Lunge Sled Push,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Squat Bottom Position Hold,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-TRX Squat Jump,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Landmine squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Dumbbell Bulgarian split squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Holman Towel Alternating Prisoner Reverse Lunge,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Holman Weighted Burpee to Belly Touch,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Holman Weighted Burpee to Front Punch,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Holman Weighted Low Squat Punch,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Holman Weighted Hook Punch to Squat Thrust,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Holman Towel Alternating Side Lunge Squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Holman Weighted Burpee to Renegade Side Punch,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Holman Weighted Reverse Lunge to Knee-Up Overhead Press,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Holman Lunge Jump with Overhead Press,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Holman Weighted Burpee to Belly Touch to Standing T,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Holman Weighted Squat Jump,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Holman Weighted Plie Squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Holman Heels-Elevated Sissy Squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Holman Squat Jump to Overhead Press,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Holman 180 Jump to Overhead Press,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Holman Weighted Burpee to Row,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Holman Weighted Burpee to 180 Jump,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Holman Weighted 180 Jump,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Holman Weighted Narrow-Mid-Wide Hop,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Holman Alternating Weighted Diagonal Burpee,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Holman Towel Burpee to Push-Up,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Holman Towel Right Side Squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-ACFT Sprint-drag-carry,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Cable Hip Adduction,quads,cable,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Cable Deadlifts,quads,cable,Beginner,1,0,Gain Muscle,upper legs,weight,5
-KV Cable Squat,quads,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Single-Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Stair climber,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Elliptical trainer,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Narrow-stance leg press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Narrow Stance Hack Squats,quads,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Stairmaster,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Machine Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Smith machine back squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Leg Extensions,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Treadmill running,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Stationary bike,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Treadmill jogging,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Recumbent Bike,quads,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,3
-Smith machine leg press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Lying Machine Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Seated Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Smith machine pistol squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Leverage Deadlift,quads,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,5
-Leg press-,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-TBS Hack Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Leg Extensions - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Seated leg press-,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Smith machine front squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Machine Deadlift - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Single-leg hack squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Narrow-stance hack squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Alternating Single-Leg Curl - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Stiff-Legged Deadlift - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Single-Leg Press - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Hack squat-,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Smith machine lunge squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Hack Squat - Gethin Variation,quads,Machine,Advanced,1,0,Gain Muscle,upper legs,weight,4
-Leg Press - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-AM Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Leg extension,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-UP Quad Extension,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-UP Single-Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-UP Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Pop Squat On Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-King Maker Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Single-leg leg press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-King Maker Hack Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-30 Legs Feet-High Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-30 Legs Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-30 Legs Leg Press Calf Raise,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-30 Legs Lying Leg Curl,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-30 Legs Machine Hack Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-30 Legs Single-Leg Leg Extension,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-30 Legs Single-Leg Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-30 Legs Single-Leg Lying Leg Curl,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-30 Legs Smith Machine Split Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-30 Legs Smith Machine Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Jumping rope,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Forward lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Side-to-side box skip,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Bodyweight squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Broad jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Trail Running/Walking,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Scissors Jump,quads,body weight,Advanced,1,1,Gain Muscle,upper legs,duration,5
-Jumping jack-,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Arms-crossed jump squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Bodyweight Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Alien Squat,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Treadmill walking,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Rocket Jump,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Depth jump box jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Bodyweight Walking Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Walking High Knees,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Lateral lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Jump Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Over bench jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Split Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-90-degree jump squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Skip,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Kneeling hip flexor stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Iron Crosses (stretch),quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-All Fours Quad Stretch,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Lying quad stretch with band,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-One Half Locust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Standing Hip Flexors,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Looking At Ceiling,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Rear Leg Raises,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-On Your Side Quad Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-On-Your-Back Quad Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Standing Elevated Quad Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Thigh killa,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Southpaw sprawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Stride Jump Crossover,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Side Standing Long Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Wall squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Slide Jump Shot,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Sprawl frog kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Lateral Speed Step,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Side Hop-Sprint,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Pop squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Star Jump,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Side Lunge Touching Heel,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Lying Prone Quadriceps,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Fast Kick With Arm Circles,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Single-leg box squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Defensive Slide,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Quick Leap,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Vertical Mountain Climber,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Reverse Burpee,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Football Up-Down,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Jump lunge heel kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Burpee box jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Linear Depth Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Slow Jog,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-High knees,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Jumping Jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Square Hop,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Running lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-In-out jump squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Gorilla squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Burpee tuck jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Speed skater,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Jumping knee up-down,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Jump Lunge To Feet Jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Reverse Lunge Rotation,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Alternating standing knee-pull stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Seal jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Kneeling quad thoracic stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Single-Leg Squat With Knee Tap,quads,body weight,Advanced,1,1,Gain Muscle,upper legs,duration,4
-Shuttle run,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Squat Isometric Hold,quads,body weight,Advanced,1,1,Gain Muscle,upper legs,duration,4
-Wall sit,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Walking lunge with hip extension,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Squat with alternating side leg raise,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Lateral Squats,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Walking lunge with twist,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Boss Everline Backward Lunge Walk,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Reverse Diagonal Skaters,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-FYR Air Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-FYR Tuck Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Push-up sprawl tuck jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-FYR Running Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-FYR Jumping Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-FYR Sprawl Frog Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Jump squat-,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-FYR Sprinter Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Single-leg burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-FYR Gorilla Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Banded compass jump squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-In-out sprawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Knee-tuck kick-up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Bear crawl donkey kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Southpaw sprawl with push-up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Bouncing lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Bodyweight Squat - Gethin Variation,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-FYR Alternating Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Bodyweight Walking Lunge - Gethin Variation,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Seated Quad Contraction,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Squat with Alternating Leg Extension,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Air Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Alternating Jump Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Alternating Lunge-In-Place,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Alternating Side Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Sumo Pulse,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Sumo Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Alternating Side-Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Tuck-Up Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Bear Crawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Bear Stance Fire Hydrant,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Walking Frankenstein,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Walking Hip Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Wide Jump Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Boxer Shuffle,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Running Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Bulgarian Split Squat On Chair,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Butterfly,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Alternating Lunge Push-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Comet,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Couch Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Down Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Duck Walk,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Fragon,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Frankenstein,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Single-Leg Squat on Chair,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Single-Leg Touchdown,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Speed Skater,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Squat Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Garland Pose,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM High Knees,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM In-And-Out Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM In-And-Out Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-HM Jumping Jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Jumping Knee-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Jumping Rope,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Right Calf-Spike Sumo Pulse,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Reverse Lunge with Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Left Knee-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Left-Leg Lunge And Kick-Out,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Mountain Pose,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Butt Kickers,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-HM Right-Leg Lunge And Kick-Out,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-HM Sumo Get-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-AM Jump Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-AM Bodyweight Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-High knees sprawl drill,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-UP Bulgarian Split Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-UN Forward Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-UN Front Foot Elevated Split Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-UNS Half-Kneeling Hip Flexor Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-UNS Low Depth Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-UNS Forward-To-Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Towel Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Towel Alternating Prisoner Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Towel Alternating Lateral Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Squat Pull-Through Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Foot-Elevated Knee-Up to Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Feet-Elevated Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Hands-Elevated Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Hands-Elevated Jack to Split Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Hands-Elevated Wide Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Hands-Elevated Squat Thrust to Split Jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Squat Pulse,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Jump-Out Push-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Alternating Forward Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Burpee to Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Pilates Single-Leg Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Alternating Reverse Prisoner Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Narrow-Wide Squat Jump to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman 180 Jump to Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Imaginary Jump Rope,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Fast Feet with Hands Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Hands-Elevated Alternating Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Right Split Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Left Split Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Plyometric Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Quad Touch Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Skate,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Flying Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman 90-Degree Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Half Jack to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Quick Feet to Quad Touch Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Squat Thrust to Push-Up to Super Woman,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Plyometric Jump to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Standing Heel Click to Hands Down Heel Click,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Burpee to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Traveling Low Jack to Belly Touch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Flying Squat Thrust to Shoulder Tap,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Squat Jump to Alternating Side Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Low Squat with Low Diagonal Dumbbell Punch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Right Leg Hop to Right Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Left Leg Hop to Left Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Burpee to Open Stance,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Diagonal Squat Thrust to Renegade Forward Punch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Bear Crawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Bear Crawl to Donkey Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Bear Crawl to Froggy Push-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Bear Crawl to Shoulder Tap,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Burpee to Tuck Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Burpee to Flying Squat Thrust to Tuck Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Forward Lunge to Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Renegade Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Squat Jump to Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Prisoner Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Wide-to-Narrow Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Donkey Run,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Weighted Wide-to-Narrow Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Wide-to-Narrow Donkey Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Mule Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Goal Post to Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Frogger Squat to Heel Click,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Stair Sprint,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Stair Bear Crawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Burpee to Flying Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Flying Squat Thrust to Push-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Foot-Elevated Step-To-Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Split Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Stair Climb,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Burpee to Flying Jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Right Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Left Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Squat Tap to Hop,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Squat Tap to Jump-Forward-Jump-Back,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Squat Hip Drive,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Alternating Double Lunge Hop,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Right Reverse Lunge to Front Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Right Leg Forward Lunge Hop,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Right Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Left Reverse Lunge to Front Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Left Leg Forward Lunge Hop,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Left Side Diagonal Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Left Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Wide Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Alternating Single-Leg Hop to Squat to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Right Lunge Hop to Chest Press,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Left Lunge Hop to Overhead Press,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman 180 Jump Hop Forward Hop Back,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Right Split Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Holman Left Split Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Double Squat Pulse to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Towel Left Side Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Alternating Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Holman Lunge Jump to Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Holman Burpee with Belly Touch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Bootstrapper squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Total Fitness Broad Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Total Fitness Lateral Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Lateral shuffle,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Total Fitness Skip,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Total Fitness Spider Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Spider lunge stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Spider lunge with T-rotation,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Standing quad stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Vertical jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-King Maker Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-King Maker Explosive High Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Muscle Beach Skip,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Muscle Beach Broad Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Muscle Beach Sprint,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Muscle Beach Front Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Muscle Beach Side Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Muscle Beach Spin Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-Muscle Beach Freestyle Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-MetaBurn Alternating Curtsy Lunge To Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-MetaBurn Alternating Curtsy Lunge With High Knee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-MetaBurn Alternating Diagonal Sprawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-MetaBurn Alternating Lateral Sprawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-MetaBurn Curtsy Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-MetaBurn Frogger,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-MetaBurn High Knee Rotation,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-MetaBurn Side-To-Side Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-MetaBurn Star Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-MetaBurn Tuck Jump With Knee Slap,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-MetaBurn Lateral Bounding Hop,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-MetaBurn Double Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Robertson Sprinter Step-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-FYR2 Front Kick-Through,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Lunge high-knee clap,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-FYR2 Plyo Split Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-FYR2 Reverse Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-FYR2 Reverse Burpee to Regular Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-FYR2 Reverse Burpee Tuck Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-FYR2 Sprawlee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4
-FYR2 Squat Hold,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-FYR2 Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-FYR2 Squat Pulse,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Sprinter burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Shuttle run training,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Medicine ball ninja,quads,medicine ball,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-FYR Air Ball Plus Medicine Ball Jumping Sprawl,quads,medicine ball,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Medicine ball cowboy squat,quads,medicine ball,Intermediate,1,0,Gain Muscle,upper legs,weight,5
-Medicine ball jumping jill,quads,medicine ball,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Alternate Leg Diagonal Bound,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3
-Sit Squats,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Frog Hops,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5
-Dumbbell lateral hop to sprint,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4
-Smith machine lunge sprint,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4
-Sissy squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3
-Wall ball toss,quads,Exercise Ball,Intermediate,1,1,Gain Muscle,upper legs,duration,5
-Bosu Ball Squat,quads,Exercise Ball,Beginner,1,1,Gain Muscle,upper legs,duration,4
-Exercise ball Bulgarian split squat,quads,Exercise Ball,Intermediate,1,1,Gain Muscle,upper legs,duration,3
-Internal Rotation with Band,delts,band,Beginner,1,1,Gain Muscle,shoulders,duration,4
-Band Pull Apart,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Back Flyes - With Bands,delts,band,Beginner,1,1,Gain Muscle,shoulders,duration,3
-Lateral Raise - With Bands,delts,band,Beginner,1,1,Gain Muscle,shoulders,duration,5
-Shoulder Press - With Bands,delts,band,Beginner,1,1,Gain Muscle,shoulders,duration,4
-External Rotation with Band,delts,band,Beginner,1,1,Gain Muscle,shoulders,duration,4
-FYR Band Pull-Apart,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-HM Lateral Raise,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Rusin Banded Over-And-Back,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Rusin Banded Face Pull,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-UP Band Pull-Apart,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Jordan Shallow Band-Resisted Thread the Needle,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-30 Shoulders Seated Banded Barbell Shoulder Press,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Band shoulder press,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-Band lateral raise,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Band upright row,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Staggered-stance band shoulder press,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Single-arm banded landmine press,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-Band front raise rear fly row combo,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Jordan Shallow Foam Roller Thoracic Extension,delts,Foam Roll,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Jordan Shallow Thread the Needle (with Foam Roller),delts,Foam Roll,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Clean and press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Clean and jerk,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Military press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Seated barbell shoulder press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Snatch-Grip Behind-The-Neck Overhead Press,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Standing Bradford press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Barbell Shoulder Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Barbell rear delt bent-over row,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Barbell upright row,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Bradford/Rocky Presses,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Lying rear delt fly,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Machine Shoulder (Military) Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Standing Barbell Press Behind Neck,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Barbell front raise,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Overhead bar front raise,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Incline barbell shoulder protraction,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Behind-the-head push-press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Rack Delivery,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,4
-Smith Incline Shoulder Raise,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Tall Muscle Snatch,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Axle Clean And Press,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,5
-Jerk Balance,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,4
-Seated EZ-bar shrug,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Paul Carter Barbell Seated Military Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-TBS Barbell Military Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Incline Front Barbell Raise - Gethin Variation,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Barbell Front Raise - Gethin Variation,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Single-arm barbell lateral raise,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-AM Upright Row,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-AM Barbell Shoulder Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Standing barbell shoulder press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-King Maker Barbell Thruster,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Single-arm incline cable cross-over,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Barbell bear complex,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-30 Shoulders Barbell Shrug,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-30 Shoulders Incline Face-Up Straight-Bar Front Raise,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-30 Shoulders Seated Dumbbell Shoulder Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-30 Shoulders Standing Behind-The-Head Shoulder Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-30 Shoulders Standing Barbell Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-FYR2 Wide Overhead Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Single-arm kettlebell push-press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Two-Arm Kettlebell Military Press,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Alternating Kettlebell Press,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Single-arm kettlebell snatch,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Single-arm kettlebell clean and jerk,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Kettlebell pirate ship,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Two-Arm Kettlebell Clean,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Double Kettlebell Push Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Kettlebell Seated Press,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,5
-Double Kettlebell Jerk,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4
-Kettlebell Arnold Press,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4
-Double-kettlebell windmill,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-One-Arm Kettlebell Split Snatch,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,5
-One-Arm Kettlebell Para Press,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4
-One-Arm Kettlebell Split Jerk,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4
-One-Arm Kettlebell Military Press To The Side,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4
-One-Arm Kettlebell Jerk,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4
-Double Kettlebell Snatch,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4
-Two-Arm Kettlebell Jerk,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,5
-FYR Kettlebell Power Clean,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Kettlebell upright row,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Kettlebell upright row and press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Single-arm kettlebell thruster,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Double-kettlebell shoulder press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Double-kettlebell push-press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-HM Kettlebell Windmill,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-HM Kettlebell Z-Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Taylor Half-Kneeling Kettlebell Halo,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Taylor Towel Kettlebell Farmer's Walk,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-FYR2 Double-Kettlebell Alternating Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-FYR2 Double-Kettlebell Thruster,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-FYR2 Half-Kneeling Kettlebell Clean,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-FYR2 Kettlebell Clean and Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-FYR2 Kettlebell High Pull to Overhead Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-FYR2 Kettlebell Swing Clean and Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-FYR2 Single-Arm Kettlebell Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-FYR2 Ascending-Rep High-Pull-Press Complex,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Dumbbell front raise to lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Single-arm palm-in dumbbell shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Standing palms-in shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Seated Dumbbell Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Standing dumbbell shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Single-arm lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Power Partials,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,4
-Incline dumbbell reverse fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Overhead dumbbell front raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Seated dumbbell shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Alternating standing shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Single-arm incline rear delt raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Alternating dumbbell front raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Alternating Deltoid Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Single-dumbbell front raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Arnold press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Single-arm standing shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Dumbbell front raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Bent-over dumbbell rear delt row,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Incline dumbbell front raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Side Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Dumbbell external shoulder rotation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Single-arm incline lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Seated rear delt fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Dumbbell Raise,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,3
-Seated Side Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Dumbbell Lying Rear Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Head-on-bench dumbbell rear delt raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Cuban press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Reverse Flyes With External Rotation,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,3
-Single-arm side lying rear fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Single-arm dumbbell upright row,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Dumbbell Scaption,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,5
-See-Saw Press (Alternating Side Press),delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,3
-Dumbbell Incline Shoulder Raise,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,4
-Single-arm half-kneeling shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Dumbbell Clean And Jerk,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,4
-Dumbbell shoulder press with body rotation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Dumbbell Fix Dumbbell Military Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Dumbbell Fix Standing Dumbbell Arnold Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Dumbbell Fix Dumbbell Single-Arm Snatch,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Paul Carter Rear-Delt Fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-FYR Dumbbell Shoulder Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-FYR Single-Arm Dumbbell Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-FYR Dumbbell Tempo L-Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Dumbbell seesaw shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-FYR Dumbbell front raise to lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-FYR Dumbbell Arnold Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-FYR Dumbbell Military Press to Dumbbell High Pull to V-up,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-FYR Dumbbell Thruster,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Dumbbell hang snatch,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Surfer sprawl,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Dumbbell clean and press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Standing One-Arm Shoulder Press - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Incline Front Dumbbell Raise - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Dumbbell lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Incline Rear-Delt Fly - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Incline Bench Rear Dumbbell Fly - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Dumbbell front raise and press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Rotator cuff warm-up,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Seated Lateral Raise - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Single-arm dumbbell arc row,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Incline Rear Delt Raises - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Incline Dumbbell Y Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-HM Bent-Over Rear-Delt Fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-HM Dumbbell Shoulder Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-HM Single-Leg Overhead Dumbbell Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-6 Way Shoulder Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Seated dumbbell lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-AM Dumbbell Shoulder Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-AM Dumbbell Side Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-AM Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-UP Dumbbell Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-UP Seated Dumbbell Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-AA Incline Bench Dumbbell Reverse Fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-CM Forward Shoulder Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Dumbbell Halo,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Standing Dumbbell Scap Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Holman Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Holman Slow Weighted Half Jack to Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Holman Slow Arnold Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Holman Boat Arnold Press with Feet Push-Out,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Holman Dumbbell Hip Drive to Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Holman Squat Thrust to Alternating Renegade Triceps Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Holman Cheer Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Holman Left Arm Press with Right Arm Hold,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Holman Right Arm Press with Left Arm Hold,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Holman Left Front Raise with Right Hold,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Holman Right Front Raise with Left Hold,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Holman Alternating Front Raise to Side Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Holman Heavy Right Arm Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Holman Heavy Left Arm Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Holman Right Arm Heavy Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Holman Right Diagonal Lunge to Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Holman Left Arm Heavy Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Holman Weighted Palms-In Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Dumbbell racked carry,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Dumbbell clean and push-press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Total Fitness Dumbbell Farmer's Carry,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Single-arm dumbbell racked carry,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-Jordan Shallow Dumbbell Pull-Over,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-King Maker Dumbbell Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-Dumbbell shadow boxing,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-King Maker Dumbbell Farmer's Carry,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-King Maker Dumbbell Shrug,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-30 Shoulders Alternating Dumbbell Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-30 Shoulders Bent-Over Dumbbell Reverse Fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-30 Shoulders Dumbbell Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-30 Shoulders Dumbbell Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-30 Shoulders Dumbbell Shrug,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-30 Shoulders Incline Face-Down Dumbbell Reverse Fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-30 Shoulders Seated Dumbbell Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-30 Shoulders Seated Dumbbell Side Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-30 Shoulders Neutral-Grip Arnold Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-30 Shoulders Standing Dumbbell Upright Row,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-MetaBurn 3-Way Shoulder Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-MetaBurn Dumbbell Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-MetaBurn Single-Leg Arnold Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-RG Forward-Leaning Dumbbell Upright Row,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-RG Alternating Seated Dumbbell Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-RG Seated Dumbbell Shoulder Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-FYR2 Dumbbell Clean and Jerk,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-FYR2 Dumbbell Cross-Body Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-FYR2 Dumbbell Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-FYR2 Dumbbell Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-FYR2 Lateral Raise Hold,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3
-FYR2 Seesaw Dumbbell Military Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-FYR2 Single-Dumbbell Halo,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5
-FYR2 Single-Dumbbell Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4
-Car driver,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Front Plate Raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Battle ropes,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Circus Bell,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Landmine Linear Jammer,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Crucifix,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Bar shoulder extension stretch,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Chair Upper Body Stretch,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,5
-Sled Reverse Flye,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Plate shoulder circle big to small,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Sled Overhead Backward Walk,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,5
-Log Lift,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Standing suspended rear delt fly,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Waiter's carry,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Towel dumbbell front raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Reach-roll-lift combo,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Upright Row - Gethin Variation,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Squat Press Shoulder Press - Gethin Variation,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Plate lateral raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Standing Military Press - Gethin Variation,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Bent-over plate rear delt raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Single-arm landmine press,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Plate front raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Holman Slow Overhead Press,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-30 Shoulders Plate Front Raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Single-arm landmine push-press,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Single-arm cable front raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Cable Internal Rotation,delts,cable,Beginner,1,0,Gain Muscle,shoulders,weight,5
-Seated face pull,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Single-arm bent-over cable rear delt fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Seated cable shoulder press,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Standing face pull,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Standing cable rear delt row,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Standing Low-Pulley Deltoid Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Standing crossed-cable rear delt fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Cable Shoulder Press,delts,cable,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Alternating Cable Shoulder Press,delts,cable,Beginner,1,0,Gain Muscle,shoulders,weight,4
-Cable Seated Lateral Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Single-arm lying cable front raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Lying cable front raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Cable Rear Delt Fly - Gethin Variation,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-One-Arm Cable Side Raise - Gethin Variation,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Rope Face Pull - Gethin Variation,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Lying cable lateral raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Cable seated row,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Single-arm cable lateral raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-UP Cable Face Pull,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-AA Cable Leaning Side Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-30 Shoulders Bent-Over Low Cable Reverse Fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-30 Shoulders Cable Rope Face Pull,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-30 Shoulders Cable Straight-Bar Front Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-30 Shoulders Cable Straight-Bar Upright Row,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-30 Shoulders High Cable Reverse Fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-30 Shoulders Single-Arm Bent-Over Cable Reverse Fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-30 Shoulders Single-Arm Cable Front Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-30 Shoulders Single-Arm Leaning Cable Lateral Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-RG 3-Way Single-Arm Rear Delt Cable Fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-RG Single-Arm Cross-Body Cable Front Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Smith machine shoulder press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Machine shoulder press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Reverse Machine Flyes,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Single-arm Smith machine upright row,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Machine Lateral Raise,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,5
-Smith machine behind-the-neck press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Smith Machine Behind-The-Neck Press - Gethin Variation,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-30 Shoulders Leg Press Shoulder Press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-30 Shoulders Machine Shoulder Press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-30 Shoulders Pec-Deck Reverse Fly,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-30 Shoulders Smith Machine Behind-The-Head Press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-30 Shoulders Smith Machine Shoulder Press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Handstand push-up,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-Upward Stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-Shoulder Circles,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Cross-body shoulder stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Arm circle,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Seated Front Deltoid,delts,body weight,Beginner,1,1,Gain Muscle,shoulders,duration,3
-Shoulder Raise,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Hand Stand Push-Up,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Wall walk,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-Return Push from Stance,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Wall shoulder tap,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Bear crawl shoulder tap,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Shadow boxing,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Bear crawl fire feet,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Wall sprawl,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Bent Over Shoulder Y,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-Shoulder L,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-Shoulder Dislocation Stretch-Dowel,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-TBS Inverted Row,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-PVC Shoulder Stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Shoulder T,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-HM Arm Circle,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-HM Shoulder Stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-HM Shoulder Stretch on Floor,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-HM Shoulder Tap,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-HM Hand-On-Wall Stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-HM Jumping Arm Circle,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-Kipping Clapping Pull-Up,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-Holman Kneeling Overhead Press to Donkey Kick,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4
-Floor angel,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5
-Shoulder extension stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Backward Medicine Ball Throw,delts,medicine ball,Beginner,1,0,Gain Muscle,shoulders,weight,3
-Medicine ball scoop throw,delts,medicine ball,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Standing Two-Arm Overhead Throw,delts,medicine ball,Beginner,1,0,Gain Muscle,shoulders,weight,5
-Incline face-down bar front raise,delts,ez barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-Incline anti-gravity shoulder press,delts,ez barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4
-30 Shoulders EZ-Bar Front Raise,delts,ez barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3
-Bent-over shoulder rotation,delts,Exercise Ball,Intermediate,1,1,Gain Muscle,shoulders,duration,3
-Band overhead triceps press,triceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-Band overhead triceps extension,triceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-Band straight-arm pull-down,triceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,3
-Band skullcrusher,triceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Single-arm band kick-back,triceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,3
-Incline EZ-bar skullcrusher,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Decline Close-Grip Bench To Skull Crusher,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3
-Bench Press - Powerlifting,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Behind-the-head skullcrusher,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Standing barbell overhead triceps extension,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Reverse-grip bench press,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Bench Press with Chains,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Floor Press,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5
-One Arm Floor Press,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,4
-Pin Presses,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,4
-JM Press With Bands,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3
-JM Press,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Floor Press with Chains,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Reverse Band Bench Press,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,4
-Decline Barbell Triceps Extension - Gethin Variation,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-AM Skullcrusher,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-30 Arms Close-Grip Bench Press,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-30 Arms Barbell Skullcrusher,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-FYR2 Sprawl Over Kettlebell,triceps,kettlebell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Dumbbell floor press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Seated triceps press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Tricep Dumbbell Kickback,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Standing Dumbbell Triceps Extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Double-arm triceps kick-back,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Single-arm dumbbell triceps extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Decline Dumbbell Triceps Extension,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4
-Dumbbell skullcrusher,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-One Arm Pronated Dumbbell Triceps Extension,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4
-One Arm Supinated Dumbbell Triceps Extension,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3
-Seated Bent-Over Two-Arm Dumbbell Triceps Extension,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4
-Tate Press,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,5
-Standing Bent-Over One-Arm Dumbbell Triceps Extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Seated Bent-Over One-Arm Dumbbell Triceps Extension,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3
-Dumbbell Tricep Extension -Pronated Grip,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4
-V-sit with overhead triceps extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-PJR Pull-Over,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Paul Carter Dumbbell Kick-Back,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Single-arm dumbbell skullcrusher,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Dumbbells-together incline bench press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Incline dumbbell overhead triceps extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Dumbbell Crush Press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Holman Hovering Renegade Triceps Press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-Holman Heavy Triceps Press to Overhead Press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Total Fitness Close-Grip Dumbbell Press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Dumbbell row to triceps kick-back,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Rolling triceps press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-MetaBurn Skullcrusher to Ab Crunch,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-FYR2 Single-Dumbbell Triceps Extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-30 Arms Overhead Dumbbell Triceps Extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-30 Arms Dumbbell Skullcrusher,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-30 Arms Dumbbell Kick-Back,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4
-30 Arms BFR Dumbbell Kick-Back,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3
-Dumbbell saw triceps skullcrusher,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5
-Chain Handle Extension,triceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,3
-Sled Overhead Triceps Extension,triceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,4
-Body Triceps Press Using Flat Bench,triceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Suspended Triceps Press,triceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,4
-Seated triceps push-down,triceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Machine triceps extension-,triceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Holman Overhead Weighted Triceps Press,triceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-30 Arms Weighted Triceps Dip,triceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Cable V-bar push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Reverse Grip Triceps Pushdown,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Kneeling cable triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Single-arm cable triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Dip Machine,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Triceps Pushdown,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Low cable overhead triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Lying cable triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Low Cable Triceps Extension,triceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Cable overhead triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Single-arm low cable triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Incline cable straight-bar triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Paul Carter Overhead Rope Triceps Extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-TBS Rope Cable Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Single-arm cable triceps kick-back,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Incline cable rope triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Reverse-grip cable straight-bar push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Kneeling Cable Triceps Extension - Gethin Variation,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Cable Overhead Triceps Extension - Gethin Variation,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Reverse-Grip Cable Triceps Pushdown - Gethin Variation,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Cable Triceps Extension - Gethin Variation,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Single-arm incline triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Triceps Overhead Extension with Rope - Gethin Variation,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Cable rope push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Cable straight-bar push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Straight-arm bar pull-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-AM Rope Triceps Pushdown,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-AM Bar Triceps Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-Rope overhead triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-UP Rope Push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-UP Triceps Extension Straight-Bar Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-LD Cable One-Arm Upright Row,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-30 Arms Underhand Cable Straight-Bar Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-30 Arms Single-Arm Reverse-Grip Cable Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-30 Arms Cable V-Bar Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-30 Arms Cable Straight-Bar Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-30 Arms Cable Rope Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-30 Arms Cable Rope Overhead Triceps Extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-BFR underhand straight-bar push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-BFR overhand straight-bar push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-BFR cable rope push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Triceps Pressdown,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Machine Triceps Extension,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Smith machine end-grip shoulder press,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Assist machine triceps push-down,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Smith machine close-grip bench press-,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Machine Triceps Extension - Gethin Variation,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-Overhead Machine Triceps Extension - Gethin Variation,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-30 Arms Machine Triceps Dip,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Triceps dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Weighted bench dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Push-Ups - Close Triceps Position,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Parallel Bar Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-Ring dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Feet-elevated bench dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-Bodyweight triceps press,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Standing Towel Triceps Extension,triceps,body weight,Beginner,1,1,Gain Muscle,upper arms,duration,5
-Tricep Side Stretch,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Triceps Stretch,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3
-Overhead Triceps,triceps,body weight,Beginner,1,1,Gain Muscle,upper arms,duration,5
-Russian Bar Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3
-Straight-arm plank with kick-back,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-TBS Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-Bench Dips - Gethin Variation,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Banded dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-Bench Dip - Gethin Variation,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-HM Chair Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3
-Bench dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-Holman Step Triceps Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3
-Holman Chair Triceps Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3
-Bodyweight Triceps Rope Press,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Holman Heavy Triceps Overhead Press,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-Holman Couch Triceps Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-FYR2 Triceps Push-Up,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5
-30 Arms Triceps Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-30 Arms Close-Grip Push-Up,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3
-30 Arms BFR Close-Grip Push-Up,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4
-Supine Chest Throw,triceps,medicine ball,Beginner,1,0,Gain Muscle,upper arms,weight,5
-Decline EZ-bar skullcrusher,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-EZ-Bar Skullcrusher,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-EZ-bar skullcrusher-,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4
-Lying Close-Grip Barbell Triceps Press To Chin,triceps,ez barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3
-EZ-Bar Skullcrusher - Gethin Variation,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-TBS Skullcrusher,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3
-30 Arms EZ-Bar Skullcrusher,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5
-3/4 sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-45° side bend,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-air bike,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-all fours squad stretch,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-alternate heel touchers,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-alternate lateral pulldown,lats,cable,Beginner,1,0,Get Fitter & Lose Weight,back,weight,3
-ankle circles,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,3
-archer pull up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-archer push up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3
-arm slingers hanging bent knee legs,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-arm slingers hanging straight legs,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-arms apart circular toe touch (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-arms overhead full sit-up (male),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-assisted chest dip (kneeling),pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-assisted hanging knee raise,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-assisted hanging knee raise with throw down,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-assisted lying calves stretch,calves,assisted,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,5
-assisted lying glutes stretch,glutes,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-assisted lying gluteus and piriformis stretch,glutes,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-assisted lying leg raise with lateral throw down,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5
-assisted lying leg raise with throw down,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5
-assisted motion russian twist,abs,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5
-assisted parallel close grip pull-up,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-assisted prone hamstring,hamstrings,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-assisted prone lying quads stretch,quads,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-assisted prone rectus femoris stretch,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5
-assisted pull-up,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-assisted seated pectoralis major stretch with stability ball,pectorals,assisted,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-assisted side lying adductor stretch,adductors,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-assisted sit-up,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5
-assisted standing chin-up,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-assisted standing pull-up,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-assisted standing triceps extension (with towel),triceps,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-assisted triceps dip (kneeling),triceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-assisted wide-grip chest dip (kneeling),pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-astride jumps (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3
-back and forth step,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3
-back extension on exercise ball,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3
-back lever,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-back pec stretch,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-backward jump,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-balance board,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-band alternating biceps curl,biceps,band,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,5
-band alternating v-up,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-band assisted pull-up,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4
-band assisted wheel rollerout,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-band bench press,pectorals,band,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,4
-band bent-over hip extension,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-band bicycle crunch,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-band close-grip pulldown,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4
-band close-grip push-up,triceps,band,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-band concentration curl,biceps,band,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,5
-band fixed back close grip pulldown,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4
-band fixed back underhand pulldown,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4
-band front lateral raise,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,3
-band front raise,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,4
-band hip lift,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-band horizontal pallof press,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,5
-band jack knife sit-up,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,4
-band kneeling one arm pulldown,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3
-band kneeling twisting crunch,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-band lying hip internal rotation,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-band lying straight leg raise,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-band one arm overhead biceps curl,biceps,band,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-band one arm single leg split squat,quads,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-band one arm standing low row,upper back,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4
-band one arm twisting chest press,pectorals,band,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,5
-band one arm twisting seated row,upper back,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3
-band pull through,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-band push sit-up,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,5
-band reverse fly,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,3
-band reverse wrist curl,forearms,band,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,duration,3
-band seated hip internal rotation,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-band seated twist,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,4
-band shoulder press,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,5
-band shrug,traps,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5
-band side triceps extension,triceps,band,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-band single leg calf raise,calves,band,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,duration,3
-band single leg reverse calf raise,calves,band,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,duration,3
-band single leg split squat,quads,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-band squat,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-band squat row,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-band standing crunch,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-band standing rear delt row,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,5
-band standing twisting crunch,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-band step-up,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-band stiff leg deadlift,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-band straight back stiff leg deadlift,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-band straight leg deadlift,spine,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5
-band twisting overhead press,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,5
-band two legs calf raise - (band under both legs) v. 2,calves,band,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,duration,3
-band underhand pulldown,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5
-band v-up,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-band vertical pallof press,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-band wrist curl,forearms,band,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,duration,3
-band y-raise,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,5
-barbell alternate biceps curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-barbell bench front squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-barbell bench squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell bent arm pullover,lats,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-barbell bent over row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-barbell biceps curl (with arm blaster),biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-barbell clean and press,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell clean-grip front squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell close-grip bench press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-barbell curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-barbell deadlift,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell decline bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-barbell decline bent arm pullover,lats,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-barbell decline close grip to skull press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-barbell decline pullover,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-barbell decline wide-grip press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-barbell decline wide-grip pullover,lats,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-barbell drag curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-barbell floor calf raise,calves,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,5
-barbell front chest squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell front raise,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-barbell front raise and pullover,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-barbell front squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell full squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell full squat (back pov),glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell full squat (side pov),glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell full zercher squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-barbell glute bridge,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-barbell glute bridge two legs on bench (male),glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-barbell good morning,hamstrings,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-barbell guillotine bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-barbell hack squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell high bar squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-barbell incline bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-barbell incline close grip bench press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-barbell incline reverse-grip press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-barbell incline row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-barbell incline shoulder raise,serratus anterior,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-barbell jefferson squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell jm bench press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-barbell jump squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-barbell lateral lunge,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell low bar squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell lunge,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell lying back of the head tricep extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-barbell lying close-grip press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-barbell lying close-grip triceps extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-barbell lying extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-barbell lying lifting (on hip),glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell lying preacher curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-barbell lying triceps extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-barbell lying triceps extension skull crusher,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-barbell narrow stance squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell one arm bent over row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-barbell one arm floor press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-barbell one arm side deadlift,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell one arm snatch,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-barbell one leg squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell overhead squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-barbell palms down wrist curl over a bench,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3
-barbell palms up wrist curl over a bench,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,4
-barbell pendlay row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-barbell pin presses,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-barbell preacher curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-barbell press sit-up,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-barbell prone incline curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-barbell pullover,lats,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-barbell pullover to press,lats,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-barbell rack pull,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell rear delt raise,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-barbell rear delt row,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-barbell rear lunge,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell rear lunge v. 2,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell revers wrist curl v. 2,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3
-barbell reverse close-grip bench press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-barbell reverse curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-barbell reverse grip bent over row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-barbell reverse grip decline bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-barbell reverse grip incline bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-barbell reverse grip incline bench row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-barbell reverse grip skullcrusher,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-barbell reverse preacher curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-barbell reverse wrist curl,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,5
-barbell rollerout,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-barbell rollerout from bench,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-barbell romanian deadlift,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell seated behind head military press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-barbell seated bradford rocky press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-barbell seated calf raise,calves,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-barbell seated close grip behind neck triceps extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-barbell seated close-grip concentration curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-barbell seated good morning,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell seated overhead press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-barbell seated overhead triceps extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-barbell seated twist,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-barbell shrug,traps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-barbell side bent v. 2,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5
-barbell side split squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell side split squat v. 2,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-barbell single leg deadlift,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell single leg split squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell sitted alternate leg raise,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-barbell sitted alternate leg raise (female),abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-barbell skier,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-barbell speed squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell split squat v. 2,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell squat (on knees),quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-barbell squat jump step rear lunge,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-barbell standing ab rollerout,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-barbell standing back wrist curl,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3
-barbell standing bradford press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-barbell standing calf raise,calves,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-barbell standing close grip curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-barbell standing close grip military press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-barbell standing concentration curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-barbell standing front raise over head,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-barbell standing leg calf raise,calves,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-barbell standing overhead triceps extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-barbell standing reverse grip curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-barbell standing rocking leg calf raise,calves,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,5
-barbell standing twist,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-barbell standing wide grip biceps curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-barbell standing wide military press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-barbell standing wide-grip curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-barbell step-up,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell stiff leg good morning,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell straight leg deadlift,hamstrings,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-barbell sumo deadlift,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell thruster,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-barbell upright row,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-barbell upright row v. 2,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-barbell upright row v. 3,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-barbell wide bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-barbell wide reverse grip bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-barbell wide squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-barbell wide-grip upright row,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-barbell wrist curl,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,5
-barbell wrist curl v. 2,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,5
-barbell zercher squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-basic toe touch (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-battling ropes,delts,rope,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-bear crawl,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3
-behind head chest stretch,pectorals,assisted,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-bench dip (knees bent),triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-bench dip on floor,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5
-bench hip extension,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-bench pull-ups,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-bent knee lying twist (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-biceps leg concentration curl,biceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-biceps narrow pull-ups,biceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5
-biceps pull-up,biceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-body-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-bodyweight drop jump squat,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-bodyweight incline side plank,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-bodyweight kneeling triceps extension,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-bodyweight side lying biceps curl,biceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-bodyweight squatting row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-bodyweight squatting row (with towel),upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-bodyweight standing calf raise,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,3
-bodyweight standing close-grip one arm row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-bodyweight standing close-grip row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-bodyweight standing one arm row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-bodyweight standing one arm row (with towel),upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-bodyweight standing row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-bodyweight standing row (with towel),upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-bottoms-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-box jump down with one leg stabilization,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,5
-bridge - mountain climber (cross body),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-burpee,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5
-butt-ups,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-butterfly yoga pose,adductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-cable alternate shoulder press,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-cable alternate triceps extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-cable assisted inverse leg curl,hamstrings,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-cable bar lateral pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable bench press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-cable close grip curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable concentration curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable concentration extension (on knee),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-cable cross-over lateral pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable cross-over revers fly,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-cable cross-over variation,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-cable curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable deadlift,glutes,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-cable decline fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-cable decline one arm press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-cable decline press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-cable decline seated wide-grip row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable drag curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable floor seated wide-grip row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable forward raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-cable front raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-cable front shoulder raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-cable hammer curl (with rope),biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-cable high pulley overhead tricep extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-cable high row (kneeling),upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable hip adduction,adductors,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-cable incline bench press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-cable incline bench row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable incline fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-cable incline fly (on stability ball),pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-cable incline pushdown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable incline triceps extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable judo flip,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-cable kickback,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable kneeling crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-cable kneeling rear delt row (with rope) (male),delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-cable kneeling triceps extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable lat pulldown full range of motion,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable lateral pulldown (with rope attachment),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable lateral pulldown with v-bar,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable lateral raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-cable low fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-cable low seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable lying bicep curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable lying close-grip curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable lying extension pullover (with rope attachment),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable lying fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-cable lying triceps extension v. 2,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable middle fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-cable one arm bent over row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable one arm curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable one arm decline chest fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-cable one arm fly on exercise ball,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-cable one arm incline fly on exercise ball,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-cable one arm incline press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-cable one arm incline press on exercise ball,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-cable one arm lateral bent-over,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-cable one arm lateral raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-cable one arm preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable one arm press on exercise ball,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-cable one arm pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable one arm reverse preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable one arm straight back high row (kneeling),upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable one arm tricep pushdown,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable overhead curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable overhead curl on exercise ball,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable overhead triceps extension (rope attachment),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-cable palm rotational row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-cable press on exercise ball,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-cable pull through (with rope),glutes,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-cable pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable pulldown (pro lat bar),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable pulldown bicep curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-cable pushdown,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable pushdown (straight arm) v. 2,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable pushdown (with rope attachment),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable rear delt row (stirrups),delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-cable rear delt row (with rope),delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-cable rear drive,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable rear pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable reverse crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-cable reverse curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable reverse grip triceps pushdown (sz-bar) (with arm blaster),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-cable reverse one arm curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable reverse preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable reverse wrist curl,forearms,cable,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3
-cable reverse-grip pushdown,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable reverse-grip straight back seated high row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable rope crossover seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable rope elevated seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable rope extension incline bench row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable rope hammer preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable rope high pulley overhead tricep extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable rope incline tricep extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-cable rope lying on floor tricep extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-cable rope one arm hammer preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable rope seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable russian twists (on stability ball),abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-cable seated chest press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-cable seated crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5
-cable seated curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable seated high row (v-bar),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable seated one arm alternate row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable seated one arm concentration curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable seated overhead curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable seated rear lateral raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-cable seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable seated shoulder internal rotation,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-cable seated twist,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-cable seated wide-grip row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable shoulder press,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-cable shrug,traps,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable side bend,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-cable side bend crunch (bosu ball),abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-cable side crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-cable squat row (with rope attachment),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable squatting curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable standing back wrist curl,forearms,cable,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,4
-cable standing calf raise,calves,cable,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3
-cable standing cross-over high reverse fly,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-cable standing crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-cable standing crunch (with rope attachment),abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-cable standing fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-cable standing hip extension,glutes,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-cable standing inner curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable standing lift,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-cable standing one arm triceps extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable standing one leg calf raise,calves,cable,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,5
-cable standing pulldown (with rope),biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable standing rear delt row (with rope),delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-cable standing reverse grip one arm overhead tricep extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable standing row (v-bar),upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable standing shoulder external rotation,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-cable standing twist row (v-bar),upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable standing up straight crossovers,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-cable straight arm pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable straight arm pulldown (with rope),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-cable straight back seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable supine reverse fly,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-cable thibaudeau kayak row,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable triceps pushdown (v-bar),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable triceps pushdown (v-bar) (with arm blaster),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-cable tuck reverse crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-cable twist,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-cable twist (up-down),abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5
-cable twisting pull,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable two arm curl on incline bench,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable two arm tricep kickback,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-cable underhand pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable upper chest crossovers,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-cable upper row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-cable upright row,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-cable wide grip rear pulldown behind neck,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-cable wrist curl,forearms,cable,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3
-calf push stretch with hands against wall,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,4
-calf stretch with hands against wall,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,5
-calf stretch with rope,calves,rope,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-cambered bar lying row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-captains chair straight leg raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-chair leg extended stretch,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-chest and front of shoulder stretch,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3
-chest dip,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-chest dip (on dip-pull-up cage),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-chest dip on straight bar,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-chest stretch with exercise ball,pectorals,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3
-chest tap push-up (male),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-chin-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-chin-ups (narrow parallel grip),upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-circles knee stretch,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,5
-clap push up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-clock push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-close grip chin-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-close-grip push-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5
-close-grip push-up (on knees),triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4
-cocoons,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-crab twist toe touch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-cross body crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-crunch (hands overhead),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-crunch (on stability ball),abs,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-"crunch (on stability ball, arms straight)",abs,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,4
-crunch floor,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-curl-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-curtsey squat,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-cycle cross trainer,cardiovascular system,leverage machine,Beginner,1,0,Get Fitter & Lose Weight,cardio,weight,4
-dead bug,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-decline crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-decline push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-decline sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-deep push up,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-diamond push-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4
-donkey calf raise,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,3
-drop push up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-dumbbell alternate biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell alternate biceps curl (with arm blaster),biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell alternate hammer preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell alternate preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell alternate seated hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell alternate side press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell alternating bicep curl with leg raised on exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell alternating seated bicep curl on exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell arnold press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell arnold press v. 2,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell around pullover,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell bench seated press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell bench squat,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell bent over row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4
-dumbbell bicep curl lunge with bowling motion,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell bicep curl on exercise ball with leg raised,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell bicep curl with stork stance,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell biceps curl (with arm blaster),biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell biceps curl reverse,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell biceps curl squat,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell biceps curl v sit on bosu ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell burpee,cardiovascular system,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,cardio,weight,4
-dumbbell clean,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell close grip press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell close-grip press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell concentration curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell contralateral forward lunge,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell cross body hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell cross body hammer curl v. 2,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell cuban press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell cuban press v. 2,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell deadlift,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell decline bench press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell decline fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell decline hammer press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell decline one arm fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell decline one arm hammer press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell decline shrug,traps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3
-dumbbell decline shrug v. 2,traps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3
-dumbbell decline triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell decline twist fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell finger curls,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,3
-dumbbell fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell forward lunge triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell front raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell front raise v. 2,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell full can lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell goblet squat,quads,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,3
-dumbbell hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell hammer curl on exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell hammer curl v. 2,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell hammer curls (with arm blaster),biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell high curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell incline alternate press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell incline bench press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell incline biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell incline breeding,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell incline curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell incline curl v. 2,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell incline fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell incline fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell incline hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell incline hammer press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell incline hammer press on exercise ball,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell incline inner biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell incline one arm fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell incline one arm fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell incline one arm hammer press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell incline one arm hammer press on exercise ball,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell incline one arm lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell incline one arm press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell incline one arm press on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell incline palm-in press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell incline press on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell incline raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell incline rear lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell incline row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3
-dumbbell incline shoulder raise,serratus anterior,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell incline shrug,traps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4
-dumbbell incline t-raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell incline triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell incline twisted flyes,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell incline two arm extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell incline y-raise,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3
-dumbbell iron cross,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell kickbacks on exercise ball,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell kneeling bicep curl exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell lateral to front raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell lunge,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,3
-dumbbell lunge with bicep curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell lying  extension (across face),triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell lying alternate extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell lying elbow press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell lying external shoulder rotation,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell lying femoral,hamstrings,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4
-dumbbell lying hammer press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell lying on floor rear delt raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell lying one arm deltoid rear,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell lying one arm press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell lying one arm press v. 2,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell lying one arm pronated triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell lying one arm rear lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell lying one arm supinated triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell lying pronation,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5
-dumbbell lying pronation on floor,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5
-dumbbell lying pullover on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell lying rear delt row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3
-dumbbell lying rear lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell lying single extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell lying supination,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5
-dumbbell lying supination on floor,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5
-dumbbell lying supine biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell lying supine curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell lying triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell lying wide curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell neutral grip bench press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell one arm bench fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell one arm bent-over row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4
-dumbbell one arm chest fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell one arm concetration curl (on stability ball),biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell one arm decline chest press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell one arm fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell one arm french press on exercise ball,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell one arm hammer preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell one arm hammer press on exercise ball,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell one arm incline chest press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell one arm kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell one arm lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell one arm lateral raise with support,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell one arm press on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell one arm prone curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell one arm prone hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell one arm pullover on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell one arm revers wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,4
-dumbbell one arm reverse fly (with support),delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell one arm reverse grip press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell one arm reverse preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell one arm reverse spider curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell one arm seated bicep curl on exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell one arm seated hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell one arm seated neutral wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,3
-dumbbell one arm shoulder press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell one arm shoulder press v. 2,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell one arm snatch,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell one arm standing curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell one arm standing hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell one arm triceps extension (on bench),triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell one arm upright row,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell one arm wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5
-dumbbell one arm zottman preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell one leg fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell over bench neutral wrist curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell over bench one arm  neutral wrist curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell over bench one arm reverse wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,3
-dumbbell over bench one arm wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,4
-dumbbell over bench revers wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,3
-dumbbell over bench wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,4
-dumbbell palm rotational bent over row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4
-dumbbell palms in incline bench press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell peacher hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell plyo squat,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,3
-dumbbell preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell preacher curl over exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell press on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell pronate-grip triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell prone incline curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell prone incline hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell pullover,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell pullover hip extension on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5
-dumbbell pullover on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell push press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell rear delt raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell rear delt row_shoulder,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell rear fly,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell rear lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell rear lateral raise (support head),delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell rear lunge,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4
-dumbbell revers grip biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell reverse bench press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3
-dumbbell reverse fly,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell reverse grip incline bench one arm row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4
-dumbbell reverse grip incline bench two arm row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3
-dumbbell reverse grip row (female),upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4
-dumbbell reverse preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell reverse spider curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell reverse wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,4
-dumbbell romanian deadlift,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell rotation reverse fly,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell scott press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell seated alternate front raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell seated alternate hammer curl on exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell seated alternate press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell seated alternate shoulder,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell seated bench extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell seated bent arm lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell seated bent over alternate kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell seated bent over triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell seated bicep curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell seated biceps curl (on stability ball),biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell seated biceps curl to shoulder press,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell seated calf raise,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,3
-dumbbell seated curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell seated front raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell seated hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell seated inner biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell seated kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell seated lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell seated lateral raise v. 2,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell seated neutral wrist curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell seated one arm bicep curl on exercise ball with leg raised,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell seated one arm kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell seated one arm rotate,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,3
-dumbbell seated one leg calf raise,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,3
-dumbbell seated one leg calf raise - hammer grip,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,5
-dumbbell seated one leg calf raise - palm up,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,5
-dumbbell seated palms up wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5
-dumbbell seated preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell seated revers grip concentration curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell seated reverse grip one arm overhead tricep extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell seated shoulder press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell seated shoulder press (parallel grip),delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell seated triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell shrug,traps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,5
-dumbbell side bend,abs,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,waist,weight,5
-dumbbell side lying one hand raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell side plank with rear fly,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3
-dumbbell single arm overhead carry,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell single leg calf raise,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,5
-dumbbell single leg deadlift,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell single leg deadlift with stepbox support,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4
-dumbbell single leg split squat,quads,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4
-dumbbell single leg squat,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4
-dumbbell squat,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4
-dumbbell standing alternate hammer curl and press,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell standing alternate overhead press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell standing alternate raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell standing alternating tricep kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell standing around world,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell standing bent over one arm triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell standing bent over two arm triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell standing biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell standing calf raise,calves,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,lower legs,weight,4
-dumbbell standing concentration curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell standing front raise above head,delts,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell standing inner biceps curl v. 2,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell standing kickback,triceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell standing one arm concentration curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell standing one arm curl (over incline bench),biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell standing one arm curl over incline bench,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell standing one arm extension,triceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell standing one arm palm in press,delts,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell standing one arm reverse curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell standing overhead press,delts,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell standing palms in press,delts,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell standing preacher curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell standing reverse curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell standing triceps extension,triceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell standing zottman preacher curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell step up single leg balance with bicep curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbell step-up,glutes,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell step-up lunge,quads,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell step-up split squat,quads,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell stiff leg deadlift,glutes,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper legs,weight,4
-dumbbell straight arm pullover,pectorals,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,chest,weight,4
-dumbbell straight leg deadlift,glutes,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper legs,weight,4
-dumbbell sumo pull through,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell supported squat,quads,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-dumbbell tate press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell tricep kickback with stork stance,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell twisting bench press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dumbbell upright row,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5
-dumbbell upright row (back pov),delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4
-dumbbell upright shoulder external rotation,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell waiter biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell w-press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3
-dumbbell zottman curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-dumbbell zottman preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-dumbbells seated triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5
-dynamic chest stretch (male),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-elbow dips,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-elbow lift - reverse push-up,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-elbow-to-knee,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-elevator,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-exercise ball alternating arm ups,lats,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5
-exercise ball back extension with arms extended,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5
-exercise ball back extension with hands behind head,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5
-exercise ball back extension with knees off ground,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4
-exercise ball back extension with rotation,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4
-exercise ball dip,triceps,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-exercise ball hip flexor stretch,glutes,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-exercise ball hug,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3
-exercise ball lat stretch,lats,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3
-exercise ball lower back stretch (pyramid),lats,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3
-exercise ball lying side lat stretch,lats,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4
-exercise ball on the wall calf raise,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,4
-exercise ball on the wall calf raise (tennis ball between ankles),calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,3
-exercise ball on the wall calf raise (tennis ball between knees),calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,3
-exercise ball one leg prone lower body rotation,glutes,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-exercise ball one legged diagonal kick hamstring curl,glutes,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-exercise ball pike push up,pectorals,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,4
-exercise ball prone leg raise,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3
-exercise ball seated hamstring stretch,hamstrings,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-exercise ball seated triceps stretch,triceps,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,5
-exercise ball supine triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4
-ez bar french press on exercise ball,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-ez bar lying bent arms pullover,lats,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-ez bar lying close grip triceps extension behind head,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-ez bar reverse grip bent over row,upper back,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-ez bar seated close grip concentration curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-ez bar standing french press,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-ez barbell anti gravity press,delts,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-ez barbell close grip preacher curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-ez barbell close-grip curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-ez barbell curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-ez barbell decline close grip face press,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-ez barbell decline triceps extension,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-ez barbell incline triceps extension,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-ez barbell jm bench press,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-ez barbell reverse grip curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-ez barbell reverse grip preacher curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-ez barbell seated curls,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-ez barbell seated triceps extension,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-ez barbell spider curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-ez-bar biceps curl (with arm blaster),biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-ez-bar close-grip bench press,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-ez-barbell standing wide grip biceps curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-farmers walk,quads,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5
-finger curls,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,5
-flag,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-flexion leg sit up (bent knee),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-flexion leg sit up (straight arm),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-floor fly (with barbell),pectorals,barbell,Beginner,1,0,Get Fitter & Lose Weight,chest,weight,4
-flutter kicks,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-forward jump,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-forward lunge (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-frankenstein squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-frog crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-frog planche,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-front lever,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-front lever reps,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-front plank with twist,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-full maltese,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-full planche,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-full planche push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-gironda sternum chin,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-glute bridge march,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-glute bridge two legs on bench (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-glute-ham raise,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-gorilla chin,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-groin crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-hack calf raise,calves,sled machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3
-hack one leg calf raise,calves,sled machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-half knee bends (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3
-half sit-up (male),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-hamstring stretch,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-hands bike,pectorals,upper body ergometer,Intermediate,1,0,Get Fitter & Lose Weight,chest,duration,5
-hands clasped circular toe touch (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-hands reversed clasped circular toe touch (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-handstand,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4
-handstand push-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5
-hanging leg hip raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-hanging leg raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-hanging oblique knee raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-hanging pike,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-hanging straight leg hip raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-hanging straight leg raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-hanging straight twisting leg hip raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-high knee against wall,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3
-hip raise (bent knee),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-hug keens to chest,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-hyght dumbbell fly,pectorals,dumbbell,Beginner,1,1,Get Fitter & Lose Weight,chest,weight,5
-hyperextension,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-hyperextension (on bench),spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-impossible dips,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5
-inchworm,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-inchworm v. 2,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-incline close-grip push-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4
-incline leg hip raise (leg straight),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-incline push up depth jump,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-incline push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-incline push-up (on box),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-incline reverse grip push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3
-incline scapula push up,serratus anterior,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-incline twisting sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-intermediate hip flexor and quad stretch,quads,rope,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-inverse leg curl (bench support),hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-inverse leg curl (on pull-up cable machine),hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-inverted row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-inverted row bent knees,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-inverted row on bench,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-inverted row v. 2,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-inverted row with straps,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-iron cross stretch,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-isometric chest squeeze,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-isometric wipers,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-jack burpee,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5
-jack jump (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5
-jackknife sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-janda sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-jump rope,cardiovascular system,rope,Beginner,1,0,Get Fitter & Lose Weight,cardio,weight,5
-jump squat,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-jump squat v. 2,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-kettlebell advanced windmill,abs,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5
-kettlebell alternating hang clean,forearms,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,5
-kettlebell alternating press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-kettlebell alternating press on floor,pectorals,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-kettlebell alternating renegade row,upper back,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-kettlebell alternating row,upper back,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-kettlebell arnold press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-kettlebell bent press,abs,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-kettlebell bottoms up clean from the hang position,biceps,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-kettlebell double alternating hang clean,biceps,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-kettlebell double jerk,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-kettlebell double push press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-kettlebell double snatch,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-kettlebell double windmill,abs,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-kettlebell extended range one arm press on floor,pectorals,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-kettlebell figure 8,abs,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-kettlebell front squat,glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-kettlebell goblet squat,glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-kettlebell hang clean,hamstrings,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-kettlebell lunge pass through,glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-kettlebell one arm clean and jerk,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-kettlebell one arm floor press,pectorals,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-kettlebell one arm jerk,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-kettlebell one arm military press to the side,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-kettlebell one arm push press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-kettlebell one arm row,upper back,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-kettlebell one arm snatch,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-kettlebell pirate supper legs,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-kettlebell pistol squat,glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-kettlebell plyo push-up,pectorals,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-kettlebell seated press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-kettlebell seated two arm military press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-kettlebell seesaw press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-kettlebell sumo high pull,traps,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-kettlebell swing,glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-kettlebell thruster,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-kettlebell turkish get up (squat style),glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-kettlebell two arm clean,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-kettlebell two arm military press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-kettlebell two arm row,upper back,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-kettlebell windmill,abs,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-kick out sit,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-kipping muscle up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-knee touch crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-kneeling jump squat,glutes,barbell,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-kneeling lat stretch,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-kneeling plank tap shoulder (male),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-kneeling push-up (male),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-korean dips,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-l-pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-l-sit on floor,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-landmine 180,abs,barbell,Beginner,1,0,Get Fitter & Lose Weight,waist,weight,5
-landmine lateral raise,delts,barbell,Beginner,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-lean planche,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-left hook. boxing,delts,body weight,Beginner,1,1,Get Fitter & Lose Weight,shoulders,duration,3
-leg pull in flat bench,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-leg up hamstring stretch,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-lever alternate leg press ,quads,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-lever alternating narrow grip seated row ,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-lever assisted chin-up,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-lever back extension,spine,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-lever bent over row ,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-lever bent-over row with v-bar ,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-lever bicep curl,biceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-lever calf press ,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3
-lever chest press,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-lever chest press ,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-lever chest press v. 2,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-lever deadlift ,glutes,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-lever decline chest press,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-lever donkey calf raise,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3
-lever front pulldown,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-lever gripless shrug,traps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-lever gripless shrug v. 2,traps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-lever gripper hands ,forearms,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,4
-lever hammer grip preacher curl,biceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-lever high row ,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-lever hip extension v. 2,glutes,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-lever horizontal one leg press,glutes,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-lever incline chest press,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-lever incline chest press v. 2,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-lever kneeling leg curl ,hamstrings,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-lever kneeling twist,abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-lever lateral raise,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-lever leg extension,quads,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-lever lying leg curl,hamstrings,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-lever lying two-one leg curl,hamstrings,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-lever military press ,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-lever narrow grip seated row ,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-lever one arm bent over row ,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-lever one arm lateral high row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-lever one arm lateral wide pulldown ,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-lever one arm shoulder press ,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-lever overhand triceps dip,triceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-lever preacher curl,biceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-lever preacher curl v. 2,biceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-lever pullover ,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-lever reverse grip lateral pulldown ,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-lever reverse grip preacher curl,biceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-lever reverse grip vertical row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-lever reverse hyperextension ,glutes,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-lever reverse t-bar row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-lever rotary calf,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-lever seated calf press,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-lever seated calf raise ,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3
-lever seated crunch,abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5
-lever seated crunch (chest pad),abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-lever seated crunch v. 2,abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3
-lever seated dip,triceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-lever seated fly,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-lever seated good morning,glutes,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-lever seated hip abduction,abductors,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-lever seated hip adduction,adductors,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-lever seated leg curl,hamstrings,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-lever seated leg raise crunch ,abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-lever seated reverse fly,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-lever seated reverse fly (parallel grip),delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-lever seated row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-lever seated shoulder press,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-lever seated squat calf raise on leg press machine,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3
-lever seated twist,abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-lever shoulder press ,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-lever shoulder press  v. 2,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-lever shoulder press  v. 3,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-lever shrug ,traps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-lever standing calf raise,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-lever standing chest press,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-lever t bar row ,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-lever t-bar reverse grip row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-lever triceps extension,triceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-lever unilateral row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-london bridge,upper back,rope,Advanced,1,0,Get Fitter & Lose Weight,back,weight,5
-low glute bridge on floor,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-lower back curl,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-lunge with jump,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-lunge with twist,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-lying (side) quads stretch,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-lying elbow to knee,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-lying leg raise flat bench,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-lying leg-hip raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-machine inner chest press,pectorals,leverage machine,Beginner,1,0,Get Fitter & Lose Weight,chest,weight,3
-march sit (wall),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-medicine ball catch and overhead throw,lats,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-medicine ball chest pass,pectorals,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-medicine ball chest push from 3 point stance,pectorals,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-medicine ball chest push multiple response,pectorals,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-medicine ball chest push single response,pectorals,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-medicine ball chest push with run release,pectorals,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-medicine ball close grip push up,triceps,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-medicine ball overhead slam,upper back,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4
-medicine ball supine chest throw,triceps,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-mixed grip chin-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-modified hindu push-up (male),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3
-modified push up to lower arms,forearms,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower arms,duration,4
-monster walk,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-mountain climber,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,4
-muscle up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-muscle-up (on vertical bar),lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-narrow push-up on exercise ball,triceps,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-neck side stretch,levator scapulae,body weight,Beginner,1,1,Get Fitter & Lose Weight,neck,duration,4
-negative crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-oblique crunch v. 2,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-oblique crunches floor,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-olympic barbell hammer curl,biceps,olympic barbell,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-olympic barbell triceps extension,triceps,olympic barbell,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-one arm against wall,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-one arm chin-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-one arm dip,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5
-one arm slam (with medicine ball),abs,medicine ball,Beginner,1,0,Get Fitter & Lose Weight,waist,weight,4
-one arm towel row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-one leg donkey calf raise,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,4
-one leg floor calf raise,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,5
-one leg squat,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-otis up,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,4
-outside leg kick push-up,glutes,body weight,Advanced,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-overhead triceps stretch,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-pelvic tilt,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-pelvic tilt into bridge,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-peroneals stretch,calves,rope,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5
-pike-to-cobra push-up,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-plyo push up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-posterior step to overhead reach,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-posterior tibialis stretch,calves,rope,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-potty squat,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-potty squat with support,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-power clean,hamstrings,barbell,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-power point plank,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-prisoner half sit-up (male),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-prone twist on stability ball,abs,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-pull up (neutral grip),lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-pull-in (on stability ball),abs,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-push and pull bodyweight,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-push to run,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3
-push up on bosu ball,pectorals,bosu ball,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,3
-push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-push-up (bosu ball),pectorals,bosu ball,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-push-up (on stability ball),pectorals,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-push-up (wall),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-push-up (wall) v. 2,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3
-push-up close-grip off dumbbell,triceps,dumbbell,Beginner,1,1,Get Fitter & Lose Weight,upper arms,weight,3
-push-up inside leg kick,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-push-up medicine ball,pectorals,medicine ball,Beginner,1,0,Get Fitter & Lose Weight,chest,weight,3
-push-up on lower arms,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4
-push-up plus,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-push-up to side plank,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-quads,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-quarter sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-quick feet v. 2,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-raise single arm push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-rear decline bridge,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-rear deltoid stretch,delts,body weight,Beginner,1,1,Get Fitter & Lose Weight,shoulders,duration,4
-rear pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-reclining big toe pose with rope,hamstrings,rope,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-resistance band hip thrusts on knees (female),glutes,band,Advanced,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-resistance band leg extension,quads,band,Advanced,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-resistance band seated biceps curl,biceps,band,Advanced,1,1,Get Fitter & Lose Weight,upper arms,duration,5
-resistance band seated chest press,pectorals,band,Advanced,1,1,Get Fitter & Lose Weight,chest,duration,5
-resistance band seated hip abduction,abductors,band,Advanced,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-resistance band seated shoulder press,delts,band,Advanced,1,1,Get Fitter & Lose Weight,shoulders,duration,3
-resistance band seated straight back row,upper back,band,Advanced,1,1,Get Fitter & Lose Weight,back,duration,3
-reverse crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-reverse dip,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-reverse grip machine lat pulldown,lats,leverage machine,Beginner,1,0,Get Fitter & Lose Weight,back,weight,4
-reverse grip pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-reverse hyper extension (on stability ball),glutes,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-reverse hyper on flat bench,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-reverse plank with leg lift,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-ring dips,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5
-rocking frog stretch,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-rocky pull-up pulldown,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-roller back stretch,spine,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5
-roller body saw,abs,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-roller hip lat stretch,glutes,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-roller hip stretch,glutes,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-roller reverse crunch,abs,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3
-roller seated shoulder flexor depresor retractor,pectorals,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,3
-roller seated single leg shoulder flexor depresor retractor,pectorals,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,3
-roller side lat stretch,lats,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5
-rope climb,upper back,rope,Advanced,1,0,Get Fitter & Lose Weight,back,weight,3
-run,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,4
-run (equipment),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5
-runners stretch,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-russian twist,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-scapula dips,traps,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-scapula push-up,serratus anterior,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-scapular pull-up,traps,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-scissor jumps (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3
-seated calf stretch (male),calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,4
-seated glute stretch,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-seated leg raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-seated lower back stretch,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-seated piriformis stretch,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-seated side crunch (wall),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-seated wide angle pose sequence,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-self assisted inverse leg curl,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-self assisted inverse leg curl (on floor),hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-semi squat jump (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3
-short stride run,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5
-shoulder grip pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-shoulder tap,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-shoulder tap push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3
-side bridge hip abduction,abductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-side bridge v. 2,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-side hip (on parallel bars),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-side hip abduction,abductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-side lying floor stretch,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-side lying hip adduction (male),adductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-side plank hip adduction,adductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-side push neck stretch,levator scapulae,body weight,Beginner,1,1,Get Fitter & Lose Weight,neck,duration,4
-side push-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4
-side wrist pull stretch,forearms,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower arms,duration,3
-side-to-side chin,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-side-to-side toe touch (male),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-single arm push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-single leg bridge with outstretched leg,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-single leg calf raise (on a dumbbell),calves,dumbbell,Beginner,1,1,Get Fitter & Lose Weight,lower legs,weight,4
-single leg platform slide,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-single leg squat (pistol) male,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-sissy squat,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-sit-up v. 2,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-sit-up with arms on chest,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-skater hops,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5
-ski ergometer,triceps,skierg machine,Beginner,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-ski step,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,4
-skin the cat,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-sled 45 degrees one leg press,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-sled 45в° calf press,calves,sled machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5
-sled 45в° leg press,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-sled 45в° leg press (back pov),glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-sled 45в° leg press (side pov),glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-sled 45в° leg wide press,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-sled calf press on leg press,calves,sled machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,3
-sled closer hack squat,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-sled forward angled calf raise,calves,sled machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-sled hack squat,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-sled lying calf press,calves,sled machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-sled lying squat,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-sled one leg calf press on leg press,calves,sled machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5
-sledge hammer,abs,hammer,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4
-smith back shrug,traps,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-smith behind neck press,delts,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-smith bench press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-smith bent knee good morning,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-smith bent over row,upper back,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-smith chair squat,quads,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-smith close-grip bench press,triceps,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-smith deadlift,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-smith decline bench press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-smith decline reverse-grip press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-smith front squat (clean grip),glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-smith full squat,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-smith hack squat,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-smith hip raise,abs,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5
-smith incline bench press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-smith incline reverse-grip press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-smith incline shoulder raises,serratus anterior,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3
-smith leg press,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-smith low bar squat,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-smith machine bicep curl,biceps,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-smith machine decline close grip bench press,triceps,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-smith machine incline tricep extension,triceps,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-smith machine reverse decline close grip bench press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4
-smith narrow row,upper back,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-smith one arm row,upper back,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3
-smith one leg floor calf raise,calves,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3
-smith rear delt row,delts,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-smith reverse calf raises,calves,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,5
-smith reverse grip bent over row,upper back,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5
-smith reverse-grip press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5
-smith seated one leg calf raise,calves,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4
-smith seated shoulder press,delts,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-smith seated wrist curl,forearms,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3
-smith shoulder press,delts,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-smith shrug,traps,smith machine,Advanced,1,0,Get Fitter & Lose Weight,back,weight,3
-smith single leg split squat,quads,smith machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-smith sprint lunge,glutes,smith machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-smith squat,glutes,smith machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-smith standing back wrist curl,forearms,smith machine,Advanced,1,0,Get Fitter & Lose Weight,lower arms,weight,5
-smith standing behind head military press,delts,smith machine,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-smith standing leg calf raise,calves,smith machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5
-smith standing military press,delts,smith machine,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-smith sumo squat,glutes,smith machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-smith toe raise,calves,smith machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5
-smith upright row,delts,smith machine,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-smith wide grip bench press,pectorals,smith machine,Advanced,1,0,Get Fitter & Lose Weight,chest,weight,5
-smith wide grip decline bench press,pectorals,smith machine,Advanced,1,0,Get Fitter & Lose Weight,chest,weight,5
-snatch pull,quads,barbell,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-spell caster,abs,dumbbell,Beginner,1,1,Get Fitter & Lose Weight,waist,weight,5
-sphinx,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-spider crawl push up,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-spine stretch,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-spine twist,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-split squats,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-squat jerk,quads,barbell,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-squat on bosu ball,quads,bosu ball,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-squat to overhead reach,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-squat to overhead reach with twist,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-stability ball crunch (full range hands behind head),abs,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-stalder press,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-standing archer,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-standing behind neck press,delts,barbell,Beginner,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-standing calf raise (on a staircase),calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,4
-standing calves,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,3
-standing calves calf stretch,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,3
-standing hamstring and calf stretch with strap,hamstrings,rope,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-standing lateral stretch,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5
-standing pelvic tilt,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-standing single leg curl,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-standing wheel rollerout,abs,wheel roller,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-star jump (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5
-stationary bike run v. 3,cardiovascular system,stationary bike,Beginner,1,0,Get Fitter & Lose Weight,cardio,duration,3
-stationary bike walk,cardiovascular system,leverage machine,Beginner,1,0,Get Fitter & Lose Weight,cardio,weight,4
-straddle maltese,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-straddle planche,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-straight leg outer hip abductor,abductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-superman push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-suspended abdominal fallout,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-suspended push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4
-suspended reverse crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-suspended row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-suspended split squat,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4
-swimmer kicks v. 2 (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5
-swing 360,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3
-three bench dip,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4
-tire flip,glutes,tire,Beginner,1,0,Get Fitter & Lose Weight,upper legs,,3
-trap bar deadlift,glutes,trap bar,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-triceps dip,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4
-triceps dip (bench leg),triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4
-triceps dip (between benches),triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-triceps dips floor,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3
-triceps press,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4
-triceps stretch,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4
-tuck crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-twin handle parallel grip lat pulldown,lats,cable,Beginner,1,0,Get Fitter & Lose Weight,back,weight,4
-twist hip lift,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-twisted leg raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-twisted leg raise (female),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-two toe touch (male),spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-upper back stretch,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-upward facing dog,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-v-sit on floor,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4
-vertical leg raise (on parallel bars),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5
-walk elliptical cross trainer,cardiovascular system,elliptical machine,Beginner,1,0,Get Fitter & Lose Weight,cardio,duration,5
-walking high knees lunge,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3
-walking lunge,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-walking on incline treadmill,cardiovascular system,leverage machine,Beginner,1,0,Get Fitter & Lose Weight,cardio,weight,5
-walking on stepmill,cardiovascular system,stepmill machine,Beginner,1,0,Get Fitter & Lose Weight,cardio,duration,3
-weighted bench dip,triceps,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-weighted close grip chin-up on dip cage,lats,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,4
-weighted cossack squats (male),glutes,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-weighted crunch,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,3
-weighted decline sit-up,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,5
-weighted donkey calf raise,calves,weighted,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5
-weighted drop push up,pectorals,weighted,Advanced,1,0,Get Fitter & Lose Weight,chest,weight,5
-weighted front plank,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,4
-weighted front raise,delts,weighted,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,4
-weighted hanging leg-hip raise,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,3
-weighted hyperextension (on stability ball),spine,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,3
-weighted kneeling step with swing,delts,weighted,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,5
-weighted lunge with swing,glutes,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,5
-weighted muscle up,lats,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,4
-weighted muscle up (on bar),lats,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,4
-weighted one hand pull up,lats,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,5
-weighted overhead crunch (on stability ball),abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,3
-weighted pull-up,lats,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,4
-weighted round arm,delts,weighted,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,3
-weighted russian twist,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,3
-weighted russian twist (legs up),abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,3
-weighted russian twist v. 2,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,5
-weighted seated bicep curl  (on stability ball),biceps,medicine ball,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-weighted seated twist (on stability ball),abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,5
-weighted side bend (on stability ball),abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,4
-weighted sissy squat,quads,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3
-weighted squat,glutes,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-weighted standing curl,biceps,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-weighted standing hand squeeze,forearms,weighted,Advanced,1,0,Get Fitter & Lose Weight,lower arms,weight,5
-weighted straight bar dip,pectorals,weighted,Advanced,1,0,Get Fitter & Lose Weight,chest,weight,4
-weighted stretch lunge,glutes,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4
-weighted svend press,pectorals,weighted,Advanced,1,0,Get Fitter & Lose Weight,chest,weight,3
-weighted three bench dips,triceps,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,4
-weighted tricep dips,triceps,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,5
-weighted triceps dip on high parallel bars,triceps,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,3
-wheel rollerout,abs,wheel roller,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-wheel run,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,4
-wide grip pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4
-wide grip rear pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3
-wide hand push up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-wide-grip chest dip on high parallel bars,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5
-wind sprints,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3
-world greatest stretch,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3
-wrist circles,forearms,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower arms,duration,3
-wrist rollerer,forearms,weighted,Advanced,1,0,Get Fitter & Lose Weight,lower arms,weight,3
+name,target,equipment,Level,gym,home,goal,bodyPart,type,sets,instructions
+FYR Banded Plank Jack,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform plank position with a resistance band around ankles, jump feet out and in for 5 sets."
+Banded crunch isometric hold,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,3,Perform banded crunches while holding the crunch position with a band around your waist for 3 sets.
+Decline band press sit-up,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of decline band press sit-ups using a band to target your abs and gain muscle in your waist, suitable for intermediate level at the gym or at home."
+Barbell Ab Rollout - On Knees,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,4,"Kneel on the ground with a barbell in front of you, grasp the barbell with both hands, and slowly roll the barbell forward while keeping your core engaged, then roll back to starting position."
+FYR2 Banded Frog Pump,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of FYR2 Banded Frog Pumps using a band to target the abs and gain muscle in the waist, suitable for intermediate level at the gym or at home."
+Barbell roll-out,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of barbell roll-outs at an intermediate level to target and gain muscle in the abs using a barbell.
+Band low-to-high twist,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of band low-to-high twists to target abs and gain muscle, using a band to twist from low to high."
+Partner plank band row,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform partner plank while holding resistance band, row band towards waist, for 5 sets."
+Crunch,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of band crunches to target your abs and gain muscle in your waist, suitable for intermediate level at home or in the gym."
+Banded crunch,abs,band,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of banded crunches using a resistance band to target and strengthen the abs, focusing on the waist, for intermediate level individuals looking to gain muscle."
+Decline bar press sit-up,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform decline barbell press sit-ups with a barbell while lying on a decline bench, focusing on engaging the abs to lift the upper body up towards the barbell, for 3 sets."
+Bench barbell roll-out,abs,barbell,Beginner,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of bench barbell roll-outs using a barbell to target your abs and gain muscle in your waist.
+Seated bar twist,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3,"Sit on the floor, hold a barbell across your shoulders, twist your torso to one side, then the other, engaging your abs."
+Barbell Side Bend,abs,barbell,Beginner,1,0,Gain Muscle,waist,weight,3,"Hold a barbell with both hands, stand upright, and slowly bend to one side, then return to the starting position, repeat on the other side for 3 sets."
+Single-arm landmine pull and press,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,5,"Stand with feet shoulder-width apart, holding a barbell with one hand at hip height, pull the barbell up towards your chest, then press it overhead while engaging your core, then lower back down with control. Repeat for 5 sets."
+Decline plate sit-up,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of Decline plate sit-ups using a barbell to target the abs and gain muscle in the waist.
+30 Barbell Roll-Out,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of 30 Barbell Roll-Outs using a barbell to target your abs and gain muscle in your waist as an intermediate level weight exercise.
+KV Barbell Hip Thrust,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of KV Barbell Hip Thrusts with a barbell to target the abs and gain muscle in the waist.
+30 Barbell Floor Wiper,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of 30 Barbell Floor Wipers using a barbell to target the abs and gain muscle in the waist area.
+Barbell Ab Roll Out - Gethin Variation,abs,barbell,Intermediate,1,0,Gain Muscle,waist,weight,3,"Starting in a kneeling position, grasp the barbell with an overhand grip and roll it forward as far as possible while maintaining a straight back, then roll it back to the starting position to target the abs and gain muscle in the waist area for 3 sets."
+Advanced Kettlebell Windmill,abs,kettlebell,Beginner,1,0,Gain Muscle,waist,weight,3,"Stand with feet shoulder-width apart, hold kettlebell in right hand overhead, hinge at hips to lower left hand towards left foot while keeping right arm extended, then return to starting position. Repeat on other side for 3 sets."
+Kettlebell Windmill,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,4,"Perform 4 sets of Kettlebell Windmills with a kettlebell to target abs and gain muscle in the waist area, suitable for intermediate level."
+Kettlebell 3-point leg extension,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform 3 sets of kettlebell 3-point leg extensions to target abs and gain muscle, using a kettlebell as equipment at an intermediate level."
+Kettlebell Pass Between The Legs,abs,kettlebell,Beginner,1,0,Gain Muscle,waist,weight,5,"Stand with feet hip-width apart, hold the kettlebell with both hands and pass it between your legs from one hand to the other while engaging your core, repeat for 5 sets."
+Double Kettlebell Swing,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of Double Kettlebell Swings using kettlebells to target your abs and gain muscle in your waist at an intermediate level.
+Two-way swing,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of two-way swings using a kettlebell to target and strengthen your abs and waist for muscle gain.
+Burpee over kettlebell,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform 3 sets of burpees jumping over a kettlebell, focusing on engaging your abs and gaining muscle in your waist."
+Kettlebell toe-touch,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5,"Hold kettlebell in one hand, lift opposite leg up and reach kettlebell towards toes, keeping core engaged, then switch sides for 5 sets."
+Kettlebell crab reach,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5,"Perform 5 sets of Kettlebell crab reaches to target and gain muscle in the abs, using a kettlebell as equipment at an intermediate level."
+Kettlebell swing,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of kettlebell swings at an intermediate level to target the abs and gain muscle in the waist using a kettlebell.
+Taylor Single-Arm Kettlebell Swing,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of Taylor Single-Arm Kettlebell Swings with a kettlebell to target abs and gain muscle in an intermediate weight training workout.
+Holman Kettlebell Up to Elbow Down,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5,"Hold a kettlebell in one hand, lift it up to your elbow, then lower it back down, targeting the abs for 5 sets."
+FYR2 Double-Kettlebell Ski,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform double-kettlebell skis with proper form for 4 sets to target and strengthen the abs for muscle gain.
+FYR2 Kettlebell Hike,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5,"Hold a kettlebell in one hand, hike it between your legs, then switch hands and repeat for 5 sets to target your abs and gain muscle in your waist."
+FYR2 Kettlebell Cross-Body Catch,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,3,"Stand with feet shoulder-width apart, hold kettlebell in right hand, swing it across body to left side, catch with left hand, swing back to right side, catch with right hand, repeat for desired sets."
+FYR2 Kettlebell Juggle,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of kettlebell juggling exercises targeting abs to gain muscle at an intermediate level using a kettlebell.
+FYR2 Kettlebell Get-Up Reach,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of FYR2 Kettlebell Get-Up Reach using a kettlebell to target and strengthen your abs and waist for muscle gain.
+FYR2 Kettlebell Duck Walk,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,3,"Hold a kettlebell in each hand, squat down, and walk forward in a duck-like position while engaging your abs for 3 sets."
+Dumbbell V-Sit Cross Jab,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Sit on the floor in a V position, holding a dumbbell with both hands, cross jab the dumbbell from one side of your body to the other while engaging your core."
+Dumbbell spell caster,abs,dumbbell,Beginner,1,1,Gain Muscle,waist,weight,3,"Perform dumbbell side bends while holding a dumbbell in one hand, keeping your core engaged and focusing on your waist muscles, for 3 sets."
+FYR2 Squat-Clean-Alternating-Press Complex,abs,kettlebell,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of FYR2 Squat-Clean-Alternating-Press Complex with a kettlebell to target abs and gain muscle in the waist.
+Dumbbell side bend,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Hold a dumbbell in one hand, stand straight, and slowly bend sideways at the waist while keeping your back straight, then return to starting position and repeat on the other side for a total of 5 sets."
+Dumbbell Fix Dumbbell Sprawl,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,Perform 4 sets of Dumbbell Fix Dumbbell Sprawls using a dumbbell to target your abs and gain muscle in your waist.
+Dumbbell crunch,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Perform dumbbell crunches with a weight in hand, targeting the abs and waist for 4 sets at an intermediate level to gain muscle."
+Dumbbell Fix Alternating Renegade Row,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Perform alternating renegade rows with a dumbbell in each hand, keeping core engaged and back flat, for 4 sets to target abs and gain muscle in the waist."
+Dumbbell Fix Dumbbell Mountain Climber,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3,Perform 3 sets of Dumbbell Fix Dumbbell Mountain Climbers using a dumbbell to target and strengthen your abs and waist muscles at an intermediate level for muscle gain.
+Dumbbell Fix Dumbbell Front Squat,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,Perform 4 sets of Dumbbell Front Squats with a dumbbell held at chest level to target abs and gain muscle in the waist area.
+Dumbbell Fix Dumbbell Pull-Over,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3,"Perform 3 sets of Dumbbell Fix Dumbbell Pull-Overs targeting the abs using a dumbbell at an intermediate level to gain muscle, either at the gym or at home."
+Dumbbell Fix Full Man Maker,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Perform a circuit of dumbbell thrusters, renegade rows, push-ups, and mountain climbers without resting in between each exercise."
+Dumbbell Fix Dumbbell Russian Twist,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3,"Sit on the floor with your knees bent, hold a dumbbell with both hands, rotate your torso to the right and then to the left while keeping your core engaged."
+Dumbbell T-hold,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Hold a dumbbell with both hands in front of your waist, arms extended straight out to the sides, while engaging your core muscles."
+Dumbbell hollow-body floor press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Lie on the floor with a dumbbell in each hand, press the weights up while keeping your legs straight and lifted off the ground, engaging your core throughout the movement."
+Dumbbell crusher,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Perform 5 sets of dumbbell crusher exercises targeting the abs using a dumbbell to gain muscle in the waist area, suitable for intermediate level at the gym or at home."
+Dumbbell Crunch - Gethin Variation,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Perform 4 sets of Dumbbell Crunches with Gethin Variation using a dumbbell to target and strengthen your abs for muscle gain, suitable for intermediate level at the gym or at home."
+Single-arm dumbbell crunch,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3,"Lie on your back with a dumbbell in one hand, extend your arm overhead, and perform a crunch while bringing the weight towards your opposite knee, then return to starting position."
+Dumbbell Fix Dumbbell Sit-Up,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,Perform dumbbell sit-ups with a dumbbell held at chest level for 4 sets to target and gain muscle in the abs and waist.
+HM Alternating Dumbbell Plank Row,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3,"Perform 3 sets of alternating dumbbell plank rows, focusing on engaging your abs and waist muscles while maintaining a stable plank position."
+Dumbbell straight-legged hip raise,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Lie on your back with knees bent, hold a dumbbell on your hips, lift hips up towards the ceiling, and lower back down for 5 sets."
+Seated leg tuck with dumbbell,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Sit on a bench with a dumbbell between your feet, lean back slightly, lift your legs and tuck your knees towards your chest while holding the dumbbell, then extend your legs back out without letting them touch the ground."
+30 Hanging Leg Raise With Dumbbell,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3,"Perform 30 hanging leg raises with a dumbbell while hanging from a pull-up bar to target the abs and gain muscle in the waist, for intermediate level with 3 sets using a dumbbell."
+Dumbbell Get-Up Sit-Up,abs,dumbbell,Advanced,1,1,Gain Muscle,waist,weight,4,"Perform a sit-up while holding a dumbbell overhead, then slowly roll up to a standing position and reverse the movement back to the starting position."
+Dumbbell V-sit cross jab-,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Sit on the floor with legs extended, holding a dumbbell in each hand, lean back slightly, lift legs and dumbbells off the ground, cross dumbbells over each other while twisting torso, return to starting position."
+Holman Right Side Plank with Left Triceps Press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Start by holding a dumbbell in your left hand while in a side plank position on your right side, then perform triceps presses with your left arm while engaging your core."
+Holman Left Side Plank with Right Triceps Press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Start by lying on your left side with your left forearm on the ground, holding a dumbbell in your right hand, then lift your hips up into a side plank position and perform triceps presses with your right arm while engaging your core."
+Holman Hovering Plank Row,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Perform a plank row with a dumbbell in each hand, alternating rows while keeping your body in a straight line, focusing on engaging your core muscles."
+Holman Boat with Feet Push-Out and Overhead Press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Hold a dumbbell in each hand, perform a boat pose with feet off the ground, push legs out and overhead while simultaneously pressing dumbbells overhead, repeat for 5 sets."
+Holman Straight Plank Dumbbell Reach-Under,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Start by holding a dumbbell in one hand while in a plank position, then reach under your body with the dumbbell hand, rotating your torso and engaging your abs, then return to starting position and repeat on the other side."
+Holman Weighted Seated Killer Abs to Russian Twist,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Sit on a bench holding a dumbbell, lean back slightly, engage your abs to twist the dumbbell from side to side, then perform Russian twists with the dumbbell for 5 sets."
+Holman Straight-Arm Side Plank Overhead Press to Chest Press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3,"From a straight-arm side plank position, raise dumbbell overhead, then lower it to chest level and press back up, focusing on engaging abs throughout."
+Holman Weighted Burpee to Side Delt Raise,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Perform a weighted burpee, then immediately do a side delt raise with a dumbbell, alternating sides each rep, for 4 sets."
+Holman Weighted Burpee to Pike,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,Perform 5 sets of Holman Weighted Burpee to Pike using a dumbbell to target your abs and waist for muscle gain at an intermediate level.
+Holman Heavy Double Pike,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,Perform 4 sets of Holman Heavy Double Pike with a dumbbell to target abs and gain muscle at an intermediate level.
+Holman Straight-Legged Boat Chest Press,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Perform straight-legged boat pose while holding a dumbbell in each hand, extend arms straight up towards the ceiling, and lower dumbbells towards chest, then press back up to starting position for 4 sets."
+MetaBurn Alternating Plank Row With Dumbbell Pull-Through,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Perform alternating plank rows with a dumbbell pull-through, focusing on engaging your abs and waist, for 4 sets with an intermediate level of intensity to gain muscle."
+Holman Heavy Double Split Pike,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3,"Hold a dumbbell with both hands, sit on the floor, lean back slightly, and lift your legs up into a V-shape while keeping them straight, then split them apart and bring them back together in a controlled motion."
+MetaBurn Alternating Dumbbell Sit-Through,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Start in a plank position with a dumbbell in each hand, then twist your body to bring one knee towards the opposite elbow while lifting the opposite hand off the ground, then return to plank position and repeat on the other side."
+MetaBurn Dumbbell Russian Twist,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3,"Sit on the floor holding a dumbbell, twist your torso from side to side while keeping your core engaged, for 3 sets."
+MetaBurn Alternating Plank Row With Push-Up,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Perform alternating plank rows with a dumbbell in each hand, followed by a push-up, aiming to gain muscle in the waist area, for 5 sets at an intermediate level."
+Standing dumbbell knee crunch-,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Stand with feet hip-width apart, holding a dumbbell in each hand, bring knee up towards chest while crunching obliques, alternate sides for 4 sets."
+MetaBurn Dumbbell Toe-Touch,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Stand with feet hip-width apart, holding a dumbbell in each hand, and bend at the waist to touch the dumbbells to your toes, then return to starting position for 4 sets."
+MetaBurn Plank To Alternating Row,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Start in a plank position with a dumbbell in one hand, row the weight up towards your chest while keeping your core engaged, then switch hands and repeat for 5 sets."
+MetaBurn Plank With Dumbbell Rotation,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Start in a plank position with a dumbbell in one hand, rotate your torso to bring the dumbbell under your body, then rotate back up and switch hands, repeat for 5 sets."
+FYR2 Dumbbell Crab Reach,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Start by lying on your back with a dumbbell in one hand, extend your arm and opposite leg diagonally upwards, then return to starting position and switch sides for a total of 5 sets."
+FYR2 Dumbbell Sit-Up Reach,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Perform 5 sets of FYR2 Dumbbell Sit-Up Reach with a dumbbell, focusing on engaging your abs and reaching towards your toes for muscle gain in the waist."
+FYR2 Loaded Beast Sprawl,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,Perform 4 sets of FYR2 Loaded Beast Sprawls with a dumbbell to target your abs and gain muscle in your waist.
+FYR2 Dumbbell Man-Maker,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,3,"Perform 3 sets of FYR2 Dumbbell Man-Makers using a dumbbell to target abs and gain muscle, focusing on the waist area."
+FYR2 Loaded to Unloaded Beast,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,4,"Perform 4 sets of FYR2 Loaded to Unloaded Beast exercise using a dumbbell to target and gain muscle in the abs, focusing on the waist."
+Lying Leg Pullover,abs,dumbbell,Intermediate,1,1,Gain Muscle,waist,weight,5,"Lie on your back with legs straight, hold a dumbbell above your head, and slowly lower your legs towards the floor while keeping them straight, then lift them back up to starting position."
+Suspended ab fall-out,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of suspended ab fall-outs using weighted equipment to target and gain muscle in the abs at an intermediate level.
+Landmine twist,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,"Perform landmine twists with a weighted barbell, rotating your torso from side to side to target the abs for 4 sets at an intermediate level to gain muscle in the waist."
+Plate Twist,abs,weighted,Beginner,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of Plate Twists with a weighted plate to target your abs and gain muscle in your waist.
+Weighted Crunches,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of weighted crunches at the gym to target and gain muscle in the abs and waist.
+Captain's chair knee raise,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform Captain's chair knee raises with added weight for 4 sets to target and strengthen your abs and waist muscles at an intermediate level.
+Otis-Up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of Otis-Up exercise with weighted equipment to target abs and gain muscle in the waist area.
+Ab Roller,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of weighted Ab Roller exercises at the gym to target and strengthen your abs and waist for muscle gain.
+Sledgehammer swing,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of weighted sledgehammer swings targeting the abs to gain muscle in the waist area at an intermediate level.
+Decline reverse crunch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,"Lie on a decline bench with your head at the lower end, hold a weight between your feet, and lift your legs towards your chest, then lower back down without letting your feet touch the ground, focusing on engaging your abs."
+Pallof press,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of Pallof presses using weighted equipment to target and strengthen your abs and waist muscles for muscle gain at an intermediate level in the gym.
+Suitcase crunch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of weighted suitcase crunches at an intermediate level to target and gain muscle in the abs and waist.
+Weighted Sit-Ups - With Bands,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform weighted sit-ups with resistance bands wrapped around a stable object, focusing on engaging the abs to gain muscle in the waist area for 3 sets."
+FYR Rope Jumping,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of FYR Rope Jumping with weighted equipment at an intermediate level to target abs and gain muscle in the waist.
+Barbell press sit-up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of barbell press sit-ups with a weighted barbell to target and gain muscle in the abs and waist.
+Captain's chair leg raise,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of Captain's chair leg raises with added weight to target and gain muscle in the abs.
+Shoulder-Elevated One-Leg Hip Thrusts,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of Shoulder-Elevated One-Leg Hip Thrusts with weights to target abs and gain muscle in the waist area at an intermediate level.
+Ab Twist - Gethin Variation,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of weighted Ab Twists with a Gethin Variation to target the abs and gain muscle in the waist.
+Single-arm bent-over rear delt fly,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of single-arm bent-over rear delt fly with a weighted dumbbell to target abs and gain muscle at an intermediate level.
+Weighted Crunch - Gethin Variation,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform weighted crunches with a dumbbell or plate held behind your head, focusing on contracting your abs with each repetition for 3 sets."
+Ab Wheel Roll-Out - Gethin Variation,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform Ab Wheel Roll-Outs with a weighted ab wheel for 4 sets to target and gain muscle in the waist.
+Bench crunch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform bench crunches with added weight, focusing on contracting your abs to target the waist area for 3 sets."
+Decline plate sit-up twist,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform decline plate sit-ups with a twist using weighted equipment for 3 sets to target and gain muscle in the abs and waist.
+Reverse ab roll-out,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,"Starting in a plank position with hands on a weighted ab roller, roll out slowly until your body is fully extended, then roll back to starting position using your core muscles."
+30 Seated Twist With PVC Pipe,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,"Sit on the floor with legs extended, hold PVC pipe with both hands, twist torso to each side for a total of 30 reps."
+Suspended oblique crunch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform suspended oblique crunches using weighted equipment for 3 sets to target and gain muscle in the abs and waist at an intermediate level.
+Suspended crunch-,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,"Perform suspended crunches with a weighted resistance, targeting the abs to gain muscle in the waist area for an intermediate level workout."
+Weighted sit-up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of weighted sit-ups at an intermediate level using a weighted object to target the abs and gain muscle in the waist area.
+30 Decline Press Sit-Up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 30 decline press sit-ups with weights targeting the abs for 4 sets to gain muscle in the waist area at an intermediate level.
+Holman Towel Reverse Plank Alternating Heel Pull-in,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,"Get into a reverse plank position with a towel under your feet, alternate pulling in heels towards glutes while keeping abs engaged."
+Holman Boat with Weighted Cross Punch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,"Hold a weighted object with both hands, twist your torso to one side and punch the weight across your body while balancing on one leg, then repeat on the other side for a total of 5 sets."
+Holman Weighted Hook Punch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of Holman Weighted Hook Punches with a weighted hook while focusing on engaging your abs to gain muscle in your waist.
+Holman Weighted Traveling Punch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of Holman Weighted Traveling Punches with a weighted object targeting your abs to gain muscle in your waist.
+Holman Weighted Uppercut Punch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,"Stand with feet shoulder-width apart, hold a weighted object in each hand, bend knees slightly, and perform a controlled uppercut punch motion targeting the abs for 5 sets."
+Holman Slow Weighted Double Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of slow weighted double pike exercises to target and gain muscle in the abs at an intermediate level using gym equipment.
+Holman Plate Straight Plank Reach,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,"Perform a straight plank with a weighted plate on your back, then reach one arm out in front of you while keeping your core engaged for 4 sets."
+Holman Plate Hill Climber,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of Holman Plate Hill Climbers with weighted equipment to target abs and gain muscle in the waist area at an intermediate level.
+Holman Plate Elbow Plank Jack to Straight Plank Jack,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,"Start in elbow plank position, then jump feet out to straight arm plank and back in for 5 sets."
+Holman Plate Reverse Plank Hill Climber,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,"Perform a reverse plank with a weight plate on your hips, then alternate bringing your knees towards your chest in a climbing motion for 4 sets."
+Holman Plate Straight Plank Pike to Jack,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform Holman Plate Straight Plank Pike to Jack exercise with weighted equipment for 3 sets to target abs and gain muscle in the waist.
+Holman Plate Elbow Plank Reach,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,"Begin in an elbow plank position with a weight plate on your back, then alternate reaching one arm out in front of you while keeping your core engaged."
+Holman Plate In-and-Out Push-Up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,"Perform weighted push-ups while alternating bringing one knee to the opposite elbow, focusing on engaging the abs throughout the movement for 4 sets."
+Holman Plate Burpee,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,"Perform a burpee with a weight plate, adding a push-up and a jump at the top, focusing on engaging your abs for 5 sets."
+Holman Elbow Plank to Renegade Row,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,"Get into an elbow plank position with weights in hands, row one weight up to side of body while keeping hips square, alternate sides."
+Holman Weighted Left Side Diagonal Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,"1. Hold a weight in your left hand, extend your arm overhead, and perform diagonal pike movements to the left side while engaging your abs for 5 sets."
+Holman Straight Plank Weighted Hand Hill Climber,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of Holman Straight Plank Weighted Hand Hill Climbers with a focus on engaging your abs and maintaining proper form throughout.
+Holman Weighted Right Side Diagonal Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,"Stand with feet shoulder-width apart, hold a weight in right hand, extend right arm overhead, lean to the left while lifting right leg to the side, bringing weight towards left foot, then return to starting position."
+Holman Weighted Kneeling Lift,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of Holman Weighted Kneeling Lifts with a weighted object to target and strengthen the abs for muscle gain.
+Holman Hips-Up Weighted Pull-Over,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of Holman Hips-Up Weighted Pull-Overs with a focus on engaging the abs and waist muscles to gain muscle mass.
+Holman Weighted W-Boat to Overhead Press,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform the Holman Weighted W-Boat to Overhead Press for 5 sets to target and gain muscle in the abs using weighted equipment at an intermediate level.
+Holman Straight-Leg Boat Hover Chest Press,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of Holman Straight-Leg Boat Hover Chest Press with weights to target your abs and gain muscle in your waist.
+Holman Weighted Cross Punch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,"Stand with feet shoulder-width apart, holding a weighted object in each hand, and alternate crossing the weight from one side of the body to the other while engaging the core muscles."
+Holman Weighted Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of Holman Weighted Pike with a weighted equipment to target and gain muscle in the abs at an intermediate level.
+Holman Feet-Elevated Wax-On Wax-Off,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of Holman Feet-Elevated Wax-On Wax-Off exercise with weights to target abs and gain muscle in the waist area at an intermediate level.
+Holman Seated Killer Abs Overhead Press,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,"Sit on a bench with a weight in each hand, extend arms overhead, engage abs, and slowly lower weights down to shoulder level before pressing back up."
+Holman Elbow Plank to Towel Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,"Begin in an elbow plank position with a towel under your feet, then pike your hips up towards the ceiling while keeping your legs straight, lower back down to starting position and repeat for 5 sets."
+Holman Straight Plank Alternating Weighted Open,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform plank position with weights in each hand, alternate opening arms out to sides while keeping core engaged."
+Holman Weighted Split-Leg Pike,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform weighted split-leg pikes with a focus on engaging your abs, using an intermediate level of difficulty and completing 3 sets to gain muscle in your waist."
+Holman Weighted Killer Abs with Overhead Press,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of Holman Weighted Killer Abs with Overhead Press using weighted equipment to target and gain muscle in the abs and waist.
+Holman Towel Reverse Plank Heel Pull-in,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,"Start in a reverse plank position with your feet on a towel, pull your heels towards your glutes while engaging your core, then extend back out to starting position."
+Stick Twist,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of Stick Twist with a weighted stick to target and gain muscle in your abs and waist at an intermediate level.
+Roc Everest,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of weighted Russian twists to target the abs and gain muscle in the waist at an intermediate level.
+Standing cable low-to-high twist,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5,"Stand facing a cable machine with the handle set at the lowest position, grab the handle with both hands, and twist your torso while keeping your arms straight until your hands are at shoulder height, then return to the starting position."
+Single-arm high-cable side bend,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4,"Stand facing the cable machine, grab the handle with one hand, and bend sideways at the waist while keeping your core engaged, then return to starting position."
+Kneeling cable oblique crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5,"Kneel beside cable machine, grab handle with one hand, and crunch sideways while keeping core engaged, repeat for desired sets."
+Kneeling cable crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4,"Perform kneeling cable crunches using a cable machine, focusing on contracting your abs to bring your elbows towards your thighs for 4 sets."
+Rope Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of rope crunches using a cable machine to target and gain muscle in the abs.
+Standing cable crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4,"Stand facing the cable machine, grab the handle with both hands, and crunch down while keeping your upper body stationary."
+Bosu Ball Cable Crunch With Side Bends,abs,cable,Beginner,1,0,Gain Muscle,waist,weight,3,Perform Bosu Ball Cable Crunches with side bends using a cable machine for 3 sets to target and gain muscle in the abs and waist.
+Standing Cable Wood Chop,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5,"Stand with feet shoulder-width apart, holding the cable handle with both hands at one end, rotate your torso and pull the cable diagonally across your body, keeping arms straight and core engaged, then slowly return to starting position."
+Cable reverse crunch,abs,cable,Beginner,1,0,Gain Muscle,waist,weight,3,"Perform cable reverse crunches by lying on your back, grabbing the cable attachment with both hands above your head, and bringing your knees towards your chest while keeping your legs straight, then slowly lowering them back down."
+Cable Russian Twists,abs,cable,Beginner,1,0,Gain Muscle,waist,weight,3,"Sit on the floor facing a cable machine, grab the handle with both hands, rotate your torso to one side while keeping your core engaged, then rotate to the other side for one rep, repeat for 3 sets."
+Pallof press with rotation,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform Pallof press with rotation using a cable machine, focusing on engaging your abs and rotating your torso while keeping your core stable for 3 sets."
+Cable Seated Crunch,abs,cable,Beginner,1,0,Gain Muscle,waist,weight,3,"Sit on a bench facing the cable machine, grab the handle with both hands, and crunch forward while keeping your back straight, then slowly return to starting position."
+Cable Judo Flip,abs,cable,Beginner,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of Cable Judo Flips using a cable machine to target your abs and gain muscle in your waist.
+Standing cable high-to-low twist,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4,"Stand facing a cable machine, holding the handle with both hands, twist your torso to one side while keeping your hips stable, then twist back to center and repeat on the other side for a total of 4 sets."
+Standing Cable Crunch - Gethin Variation,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5,"Perform 5 sets of standing cable crunches using a cable machine to target and gain muscle in the abs, keeping the focus on the waist area."
+Bent-Over Reverse Cable Fly,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3,"Stand facing away from the cable machine, grasp the handles with palms facing up, hinge at the hips and bend over, then pull the handles out to the sides in a reverse fly motion while keeping a slight bend in the elbows."
+AM Cable Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of cable crunches using a cable machine to target and gain muscle in the abs and waist.
+Tyler Holt Weighted Knee-To-Chest Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform weighted knee-to-chest crunches using a cable machine for 4 sets to target the abs and gain muscle in the waist.
+Exercise Ball Cable Crunch - Gethin Variation,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3,"Attach exercise ball to cable machine, sit on ball, grab cable with both hands, and crunch forward while keeping back straight, then return to starting position."
+Standing cable twist,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3,"Stand facing a cable machine with feet shoulder-width apart, grab the handle with both hands, and twist your torso to one side while keeping your hips facing forward, then twist to the other side."
+30 Cable Rope Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of cable rope crunches with a focus on contracting your abs to gain muscle in your waist.
+Cable lying twist on ball,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4,"Perform cable lying twists on a stability ball with a cable machine, targeting the abs to gain muscle, for 4 sets at an intermediate level."
+30 Cable Rope Oblique Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4,"Perform 30 cable rope oblique crunches on each side, focusing on engaging the abs while using the cable machine at an intermediate level to gain muscle in the waist area for 4 sets."
+30 Cable Pallof Press,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4,"Perform 30 Cable Pallof Presses with a cable machine to target and strengthen your abs, focusing on gaining muscle in the waist area, for an intermediate level workout consisting of 4 sets."
+30 Cable Reverse Crunch On Ball,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5,"Perform 30 cable reverse crunches on a stability ball with a cable machine, focusing on engaging your abs to gain muscle in your waist."
+Tyler Holt Cable Torso Twist,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3,"Stand with feet shoulder-width apart, hold cable handle with both hands at chest height, rotate torso to one side while keeping hips facing forward, return to center and repeat on other side."
+30 Cable Reverse Crunch,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3,"Attach a cable to a low pulley, lie on your back facing away from the machine, grasp the cable with both hands behind your head, and crunch your knees towards your chest while keeping your legs straight."
+Biceps Rope Curl,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of Biceps Rope Curl using a cable machine to target the abs and gain muscle in the waist.
+Single-Arm Cable Outward-Facing Biceps Curl,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,3,"Stand facing away from the cable machine, grasp the handle with one hand, and curl the weight outward while keeping your elbow close to your side."
+Ab Crunch Machine,abs,Machine,Intermediate,1,0,Gain Muscle,waist,weight,5,"Using the Ab Crunch Machine, perform 5 sets of weighted crunches to target and strengthen your abs and waist muscles for muscle gain."
+Kneeling Cable Crunches,abs,cable,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of kneeling cable crunches using a cable machine to target and gain muscle in the abs and waist.
+Smith machine straight-legged hip raise,abs,Machine,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of Smith machine straight-legged hip raises on a machine to target abs and gain muscle in the waist area.
+Machine crunch,abs,Machine,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform 5 sets of machine crunches at an intermediate level in the gym using weight to target and gain muscle in the abs and waist.
+AM Ab Machine,abs,Machine,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of weighted AM Ab Machine exercises at the gym to target and gain muscle in the waist area for intermediate level.
+Smith machine V-up,abs,Machine,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform Smith machine V-ups by lying on your back on the machine, holding onto the bar above your head, and lifting your legs and torso together towards the bar to target your abs for 3 sets."
+Spider crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Spider crawl exercise for 4 sets to target your abs and gain muscle, using only your body weight at an intermediate level either at the gym or at home."
+Elbow plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Get into a plank position with your elbows directly under your shoulders, keeping your body in a straight line and hold for the specified number of sets."
+Cocoons,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Cocoons exercise using body weight to target abs and gain muscle in the waist area, suitable for intermediate level at the gym or at home."
+Cross-Body Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of cross-body crunches to target abs and gain muscle, using only body weight, at an intermediate level either at the gym or at home."
+Decline Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,Perform 3 sets of decline crunches using only your body weight to target and strengthen your abs for muscle gain.
+Hanging toes-to-bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Hang from a pull-up bar and lift your toes to touch the bar, keeping your legs straight, for 5 sets."
+Bottoms Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Lie on your back with legs extended and arms by your sides, lift legs up towards the ceiling until they are perpendicular to the floor, lower legs back down without touching the floor, and repeat for 5 sets."
+Hanging Oblique Knee Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform hanging oblique knee raises by hanging from a pull-up bar, bringing your knees up towards your chest while twisting to the side, for 5 sets."
+Elbow-to-knee crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform elbow-to-knee crunches by lying on your back, lifting your shoulder blades off the ground, and bringing your right elbow towards your left knee while extending your right leg out, then alternate sides for 5 sets."
+Gorilla Chin/Crunch,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3,"Perform Gorilla Chin/Crunch by lying on your back, bringing your knees towards your chest while simultaneously lifting your head and shoulders off the ground, then lowering back down for 3 sets."
+Hanging leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform hanging leg raises by hanging from a pull-up bar, lifting legs towards the ceiling without swinging, for 5 sets to target abs and gain muscle in the waist."
+3/4 sit-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,Perform 3 sets of 3/4 sit-ups targeting abs with body weight at an intermediate level to gain muscle in the waist.
+Reverse crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Lie on your back, lift your legs towards the ceiling, and crunch your knees towards your chest before lowering them back down."
+Crunches,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of crunches to target and strengthen your abs, using only your body weight, for intermediate level individuals looking to gain muscle in the waist area."
+Crunch - Hands Overhead,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Crunches with hands overhead to target abs and gain muscle, using only body weight, suitable for beginners at the gym or at home."
+Mountain climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform mountain climbers by starting in a plank position, bringing one knee towards your chest and then switching legs quickly, keeping your core engaged for 4 sets."
+Ab bicycle,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Lie on your back, lift your legs off the ground, and perform a bicycle motion with your legs while simultaneously twisting your torso to bring opposite elbow to knee."
+Dead bug reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Lie on your back with arms extended towards the ceiling and legs in tabletop position, slowly lower opposite arm and leg towards the floor while keeping core engaged, then return to starting position."
+V-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform V-ups by lying on your back with arms extended overhead, then simultaneously lift your legs and upper body to form a V shape, lowering back down with control for 5 sets."
+Stomach Vacuum,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of stomach vacuums by exhaling all air, pulling your stomach in as much as possible, holding for a few seconds, and then releasing."
+Russian twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Sit on the floor, lean back slightly, lift your feet off the ground, and twist your torso from side to side while holding your hands together."
+Flat Bench Lying Leg Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Flat Bench Lying Leg Raise: Lie flat on a bench, raise legs towards ceiling, lower back down without touching bench, repeat for 4 sets."
+Knees tucked crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform knees tucked crunches by lying on your back, bringing your knees towards your chest while crunching upwards, then lowering back down. Repeat for 4 sets."
+Butt-Ups,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Butt-Ups using only your body weight to target and gain muscle in the abs, focusing on the waist area."
+Feet-elevated oblique crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Lie on your back with your feet elevated, perform oblique crunches by lifting your shoulders off the ground and twisting towards one side, then repeat on the other side for 5 sets."
+Side Bridge,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform side bridge exercise for 4 sets to target abs and gain muscle in the waist using body weight, suitable for intermediate level at both gym and home."
+Alternating heel-touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform alternating heel-touches by lying on your back, lifting your legs off the ground, and reaching your hands towards your heels in a twisting motion, completing 4 sets."
+Suspended Reverse Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform suspended reverse crunches by hanging from a pull-up bar, bringing your knees towards your chest while keeping your back straight, for 3 sets."
+Lying bench reverse crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform lying bench reverse crunches for 4 sets to target and strengthen your abs, using only your body weight as resistance, suitable for intermediate level to gain muscle in the waist area."
+Sit-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of sit-ups using only your body weight to target your abs and gain muscle in your waist, suitable for intermediate level at the gym or at home."
+Lying oblique crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform lying oblique crunches by lying on your back, bending your knees, placing your hands behind your head, and lifting your shoulder towards your opposite knee, focusing on the oblique muscles, for 5 sets."
+Janda Sit-Up,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,4,"Perform Janda Sit-Ups for 4 sets to target your abs and gain muscle, using only your body weight as equipment."
+Bent-knee reverse crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of bent-knee reverse crunches to target your abs and gain muscle, using only your body weight at an intermediate level."
+Leg Pull-In,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,4,"Perform Leg Pull-Ins by lying on your back, lifting your legs up towards the ceiling, and then lowering them back down without touching the floor, for 4 sets."
+Side Jackknife,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform Side Jackknife by lying on your side, lifting your legs and upper body towards each other, squeezing your abs, then slowly lowering back down, for 3 sets."
+Scissor Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Scissor Kicks to target abs and gain muscle, using only your body weight, at an intermediate level, either at the gym or at home."
+Exercise ball torso rotation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of exercise ball torso rotations to target abs and gain muscle, using only body weight, at an intermediate level in the gym or at home."
+Toe Touchers,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Stand with feet hip-width apart, bend at the waist and reach down towards toes, keeping legs straight, then return to starting position. Repeat for 3 sets."
+Lower Back Curl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform 4 sets of lower back curls using only your body weight to target your abs and gain muscle in your waist area.
+Seated Overhead Stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Sit on the floor, extend arms overhead, and lean to one side to stretch your abs, repeat on other side for a total of 5 sets."
+Seated Scissor Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Sit on the floor, lean back slightly, lift legs off the ground, and scissor kick them back and forth for 4 sets."
+Overhead Stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of overhead stretches targeting the abs using only your body weight to gain muscle in the waist area, suitable for intermediate level at the gym or at home."
+Partner resistance standing twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Stand facing your partner with your feet shoulder-width apart, interlock arms, and twist your torso from side to side while resisting your partner's force, focusing on engaging your abs."
+Cross Crunch,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Cross Crunches to target your abs and gain muscle, using just your body weight, suitable for beginners at the gym or home."
+Full Moon,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Full Moon exercise targeting abs using body weight, focusing on the waist area to gain muscle."
+Hanging knee raise with manual resistance,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,5,"Perform hanging knee raises while someone provides manual resistance against your legs, aiming to complete 5 sets to gain muscle in your abs."
+Straight-Legged Hip Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of straight-legged hip raises to target abs and gain muscle, using only body weight as equipment at an intermediate level."
+Wall mountain climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of wall mountain climbers using only your body weight to target your abs and gain muscle, focusing on your waist, at an intermediate level."
+Hanging leg raise with throw down,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3,"Perform hanging leg raises, then throw legs down quickly while keeping core engaged, for 3 sets."
+Partner sit-up with high-five,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,4,"Perform partner sit-ups with high-fives, focusing on engaging your abs, for 4 sets."
+Partner lying leg raise with lateral throw down,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,4,"Lie on your back with your partner standing beside you, raise your legs up while partner gently pushes them down to the side, repeat for 4 sets."
+Skin The Cat To Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start by hanging from a pull-up bar, bring your legs up and over your head to touch your toes to the bar, then lower down into a push-up position and push back up to starting position for 5 sets."
+Partner lying leg raise with throw down,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,4,"Lie on your back with your partner standing at your feet, raise your legs up towards your partner, have them gently push your legs down towards the floor, engaging your abs."
+Exercise ball knee roll-in,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of exercise ball knee roll-ins, focusing on engaging your abs to gain muscle in your waist, using only your body weight as equipment."
+Crab toe-touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform the crab toe-touch exercise by lying on your back, lifting your legs and torso off the ground, and touching your toes with your hands for 4 sets."
+Side kick-through,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of side kick-throughs to target and strengthen your abs, using only your body weight, at an intermediate level, either at the gym or at home, with the goal of gaining muscle in your waist."
+Partner target sit-up,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,5,"Perform partner target sit-ups by having your partner hold your feet as you do sit-ups, aiming to touch their hand with each repetition."
+Suspended Crunch,abs,body weight,Beginner,1,1,Gain Muscle,waist,duration,3,"Perform suspended crunches by hanging from a pull-up bar, bringing your knees towards your chest while engaging your abs, for 3 sets."
+Side plank hip dip,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform side plank on forearm, lower hip towards the floor, then lift back up to starting position for 3 sets."
+Jump Lunge,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform jump lunges by starting in a lunge position, jumping up and switching legs mid-air, landing in a lunge position on the opposite side, repeat for 3 sets."
+Elbow plank jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform elbow plank jacks for 3 sets to target abs and gain muscle in the waist, using only your body weight at an intermediate level either at the gym or at home."
+Exercise ball V-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Exercise ball V-ups to target abs and gain muscle, using only body weight as equipment, at an intermediate level either at the gym or at home."
+Standing torso twist stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Stand with feet hip-width apart, twist torso to one side while keeping hips facing forward, hold for a few seconds, then twist to the other side, repeat for 4 sets."
+Bear crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of bear crawls for an intermediate level workout targeting the abs to gain muscle, using only your body weight, either at home or in the gym."
+Crab single-arm reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Crab single-arm reach exercise to target abs and gain muscle, using your body weight at an intermediate level either at the gym or at home."
+Slalom jumps,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of slalom jumps to target your abs and gain muscle, using only your body weight, focusing on your waist, at an intermediate level either at the gym or at home."
+Side lunge cross-body heel-touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform side lunges while crossing your body to touch your heel, focusing on engaging your abs, for 3 sets."
+Alligator Crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform the Alligator Crawl exercise for 3 sets to target your abs and gain muscle, using only your body weight at an intermediate level."
+Lying cross-over lower back stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Lie on your back with arms out to the sides, cross one leg over the other, and rotate legs to one side while keeping shoulders on the ground, then switch sides for 5 sets."
+Half bird dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Get into a plank position, extend one arm and opposite leg while keeping your core engaged, hold for a few seconds, then switch sides for 5 sets."
+Shoulder tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Start in a high plank position, lift one hand to tap the opposite shoulder, alternate sides while engaging your core for 3 sets."
+Spider plank jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Start in a plank position, jump feet out wide then back together while keeping core engaged."
+Flutter kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform flutter kicks by lying on your back, lifting your legs off the ground, and moving them up and down in a fluttering motion for 5 sets."
+Double crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform double crunches by lying on your back, lifting your legs and upper body simultaneously to crunch towards each other, engaging your abs, for 4 sets."
+Sprawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of sprawls focusing on the abs, using only your body weight, aiming to gain muscle in the waist area."
+Pillar-To-Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Start in a plank position, then lift one arm up to the ceiling while rotating your body into a side plank position, return to plank and repeat on the other side for 3 sets."
+Alternating High Knee Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform alternating high knee raises by lifting each knee up towards your chest while standing, focusing on engaging your abs, for 4 sets."
+Sumo Squat Pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform sumo squat pulses with body weight, focusing on engaging the abs, for 3 sets at an intermediate level to gain muscle in the waist area."
+Plank Fire Hydrants,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform plank position and lift one leg out to the side like a fire hydrant, then return to starting position, alternating legs for 4 sets."
+Line-Drill Foot Work,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Line-Drill Foot Work exercises targeting abs using body weight, focusing on duration to gain muscle in the waist area at an intermediate level."
+Banded jumping jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform banded jumping jacks for 4 sets to target your abs and gain muscle in your waist, using only your body weight as equipment."
+Shin hug,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Shin Hug exercise using body weight to target abs and gain muscle, focusing on the waist area."
+FYR Crab Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of FYR Crab Kicks to target your abs and gain muscle, using only your body weight, at an intermediate level."
+FYR Bear Crawl Fire Feet,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of FYR Bear Crawl Fire Feet exercise to target abs and gain muscle, using only your body weight, focusing on your waist, at an intermediate level."
+Bear crawl up-down,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of bear crawl up-downs to target your abs and gain muscle, using only your body weight, at an intermediate level."
+Bear crawl hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Get into a bear crawl position, with hands and toes on the floor, hold for the specified duration to target and strengthen your abs for muscle gain."
+Traveling bear crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform traveling bear crawls for 5 sets to target your abs and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Single-leg V-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of single-leg V-ups, lifting one leg at a time while reaching for your toes to target the abs and gain muscle in the waist, using only your body weight as equipment."
+FYR Bear Crawl Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform bear crawls while tapping opposite shoulder with hand, aim for muscle gain in the waist area, do 4 sets at an intermediate level using only body weight."
+Alternating single-leg sprawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform alternating single-leg sprawls by jumping one leg back into a plank position, then quickly bringing it back to starting position and repeating with the other leg, for a total of 4 sets."
+Wide mountain climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform wide mountain climbers by starting in a high plank position, bringing your right knee towards your left elbow, then switch sides quickly while keeping your core engaged, for 5 sets."
+Plank leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform plank position and raise one leg at a time, keeping core engaged, for 3 sets."
+Glute bridge step-out,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform glute bridges, then step one foot out to the side, return to center, and repeat on the other side for 5 sets."
+Knee up-down,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform knee up-downs by starting in a plank position, bringing one knee up towards your chest, then switching legs in a controlled motion for 4 sets."
+Reach crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Reach Crunches to target your abs and gain muscle, using only your body weight, at an intermediate level."
+FYR Push-Up Plank Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of FYR Push-Up Plank Hold, holding the plank position with abs engaged for maximum duration to target waist muscles and gain muscle."
+FYR Sprawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of FYR Sprawls to target your abs and gain muscle, using only body weight, suitable for intermediate level, either at home or in the gym."
+FYR Hollow-Body Rock,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of FYR Hollow-Body Rocks to target and strengthen your abs, focusing on maintaining a hollow-body position throughout the exercise."
+V-up plus knee-to-chest combo,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of V-up plus knee-to-chest combo, targeting the abs, using only your body weight at an intermediate level to gain muscle in the waist."
+Side plank lateral raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform a side plank with one arm extended upwards, while raising the opposite arm towards the ceiling, for 5 sets."
+Superhero burpee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform a burpee, then jump up and twist your body to one side, then repeat on the other side for 4 sets."
+Hollow-body abduction,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform hollow-body abductions by lying on your back, lifting your legs straight up in the air, then opening them out to the sides while keeping your lower back pressed into the floor, for 4 sets."
+FYR Hollow Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform a Hollow Hold by lying on your back, lifting your legs and shoulders off the ground, keeping your lower back pressed into the floor, and holding for the duration of the set, aiming to gain muscle in your abs."
+Tip-toe crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform tip-toe crunches by lying on your back, lifting your legs up to a 90-degree angle, and crunching upwards while balancing on your toes, focusing on engaging your abs."
+FYR Breakdancer,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of FYR Breakdancer exercise to target abs and gain muscle using body weight, focusing on the waist, at an intermediate level either at the gym or at home."
+Plank walk-out,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform plank walk-outs by starting in a plank position, walking hands out as far as possible, then walking them back to starting position for 3 sets."
+Seated leg lift,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform seated leg lifts by sitting on the edge of a chair, lifting legs straight out in front of you, and lowering them back down without touching the floor, for 5 sets."
+Knee-to-nose pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform knee-to-nose pulses by starting in a plank position, bringing one knee towards your nose while contracting your abs, then returning to plank position for 5 sets."
+Long sit-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of long sit-ups with a focus on engaging your abs to gain muscle in your waist, using only your body weight as equipment."
+FYR V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of FYR V-Ups at an intermediate level to target and gain muscle in the abs, using only your body weight, focusing on the waist area with a duration-based exercise."
+Gorilla burpee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Gorilla burpees to target your abs and gain muscle, using only your body weight, at an intermediate level."
+Bear crawl push-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform bear crawls for 10 yards, then do 10 push-ups, repeat for 4 sets."
+FYR Front Step,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of FYR Front Step exercise to target your abs and gain muscle, using just your body weight at an intermediate level."
+Knee-in to V-out,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform knee-in to V-out exercise for 4 sets to target the abs and gain muscle, using only your body weight at an intermediate level."
+Plank reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Start in a plank position, alternate reaching one arm out in front of you while keeping your core engaged, then switch arms for 3 sets."
+Straight-arm plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform a straight-arm plank for 3 sets to target your abs and gain muscle in the waist, using only your body weight as equipment at an intermediate level either at the gym or at home."
+Eiffel Tower leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Eiffel Tower leg raises by lying on your back, raising your legs straight up, lowering them down slowly, and repeating for 4 sets."
+Plank up-down,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform plank position, lower down onto forearms, then push back up onto hands, repeat for 5 sets."
+Frog kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of frog kicks, focusing on engaging your abs and waist muscles, without any time limit, using only your body weight as resistance."
+FYR Knees to Chest,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Lie on your back, bring your knees towards your chest, hold for a few seconds, and release. Repeat for 4 sets."
+Front kick-through,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of front kick-throughs to target the abs and gain muscle, using only your body weight at an intermediate level."
+FYR Sit-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of FYR Sit-Ups to target and gain muscle in the abs, using only your body weight at an intermediate level."
+TBS Toes-to-bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of TBS Toes-to-bar exercise to target abs and gain muscle, using body weight only, focusing on waist muscles."
+FYR Leg Lift,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of FYR Leg Lifts to target your abs and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+FYR Mountain Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of FYR Mountain Climbers with body weight, focusing on engaging your abs and gaining muscle in your waist."
+Roman Chair Side Ups,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Roman Chair Side Ups by lying on a Roman chair on your side, lifting your legs up towards the ceiling, and then lowering them back down in a controlled motion for 4 sets."
+Push-Up Roll Out - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform push-ups with hands on a stability ball, then roll the ball out in front of you while keeping your core engaged."
+Cross-Body Crunch - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Cross-Body Crunches - Gethin Variation to target abs and gain muscle, using only body weight as equipment at an intermediate level."
+Decline leg lift with twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,Perform 5 sets of decline leg lift with twist using body weight to target abs and gain muscle in the waist area.
+Hanging Leg Raise - Variation Gethin,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform 4 sets of Hanging Leg Raises with a focus on slow and controlled movements to target the abs and gain muscle in the waist.
+Butterfly crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform butterfly crunches by lying on your back with the soles of your feet together and knees out to the sides, crunch up towards your feet, engaging your abs, and lower back down in a controlled manner for 3 sets."
+Cross-body mountain climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of cross-body mountain climbers, focusing on engaging your abs and alternating bringing your knees towards your opposite elbows."
+Lying leg lift,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Lie on your back with legs straight, lift legs up towards the ceiling, lower back down without touching the ground, repeat for 4 sets."
+Hanging alternating single-leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform hanging from a pull-up bar and raise one leg at a time to hip height, alternating legs, for 5 sets."
+Flat Bench Lying Leg Raise - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Lie flat on a bench, raise legs towards the ceiling, lower them back down slowly without touching the ground, and repeat for 3 sets."
+Plank Walk,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform plank position, walk hands and feet out to a high plank, then walk hands back to starting position, repeat for 3 sets."
+Sit-Up - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Gethin Variation Sit-Ups to target abs and gain muscle, using only body weight as equipment, suitable for intermediate level at both gym and home."
+Plank Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform plank position, then push up to a high plank, back down to a low plank, and repeat for 3 sets."
+Decline crunch-,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform decline crunches with proper form for 5 sets to target and strengthen your abs, using only your body weight as resistance, aiming to gain muscle in the waist area."
+Crunch - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Crunches with a Gethin Variation, focusing on contracting your abs and maintaining proper form throughout the exercise."
+Alternating lying leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Lie on your back with legs straight, alternate raising each leg up towards the ceiling while keeping your core engaged, for a total of 5 sets."
+Decline leg lift,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of decline leg lifts to target your abs and gain muscle, using only your body weight as equipment, suitable for intermediate level at the gym or at home."
+Plank - Gethin Variation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform plank position with feet elevated on a bench, hold for 30 seconds, rest for 10 seconds, repeat for 3 sets."
+Prison Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,Perform 3 sets of Prison Push-Ups using only your body weight to target your abs and gain muscle in your waist area at an intermediate level.
+Barbell floor wiper,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Lie on the floor with a barbell above your chest, lift legs up and move them side to side while keeping core engaged for 4 sets."
+McGill Modified Curl-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of McGill Modified Curl-Ups to target your abs and gain muscle, using only your body weight, focusing on duration and intermediate level."
+Lateral ape,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform lateral ape exercise for 3 sets to target abs and gain muscle, using only body weight, at an intermediate level either at the gym or at home."
+Toy soldier,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Toy Soldier exercises focusing on your abs, using only your body weight, to gain muscle in your waist area."
+HM Alternating Lunge Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform alternating lunges while reaching your arms overhead, focusing on engaging your abs throughout the movement, for 3 sets."
+HM Alternating Side Plank Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Start in a side plank position, reach one arm underneath your body and then extend it up towards the ceiling, alternating sides for 3 sets."
+Cross-body toe-touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of cross-body toe-touches, reaching towards the opposite foot with each repetition to target the abs and gain muscle in the waist, using only your body weight as equipment at an intermediate level either at home or in the gym."
+Natural Glute Ham Raise with Stability Ball,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform Natural Glute Ham Raises with Stability Ball for 4 sets to target abs and gain muscle at an intermediate level using only body weight.
+HM Superman Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform a superman plank by extending arms and legs off the ground while engaging core muscles, holding for the desired duration, for 3 sets to target abs and gain muscle at an intermediate level using only body weight."
+Hollow-body knee tuck,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of hollow-body knee tucks, focusing on engaging your abs and bringing your knees towards your chest while maintaining a hollow body position."
+HM Air Jumping Rope,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of HM Air Jumping Rope to target abs and gain muscle, using only your body weight, at an intermediate level, either at the gym or at home."
+HM Table Pose,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of HM Table Pose to target abs and gain muscle, using only body weight, at an intermediate level either at the gym or at home."
+HM Toe Touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform HM Toe Touch by lying on your back with legs straight up, reaching towards toes with hands, and slowly lowering back down for 3 sets."
+HM Right Side Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of HM Right Side Crunches to target your abs and gain muscle, using only your body weight at an intermediate level."
+HM Bicycle,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of HM Bicycle exercise to target abs and gain muscle, using body weight only, focusing on the waist area, suitable for intermediate level at home or in the gym."
+HM Right Side Bird-Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Get into a plank position, lift your right arm and left leg simultaneously, hold for a few seconds, then return to starting position, and repeat for 4 sets."
+HM Bottoms Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of HM Bottoms Up exercise using only your body weight to target your abs and gain muscle in your waist, suitable for intermediate level at the gym or at home."
+HM Bird-Dog Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Get into a plank position, lift one arm and the opposite leg straight out, hold for a few seconds, then return to plank position and switch sides for 3 sets."
+HM Seated Twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Sit on the ground with your legs extended, twist your torso to one side while keeping your back straight, then twist to the other side for 3 sets."
+HM Bridge,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform HM Bridge for 4 sets to target abs and gain muscle in the waist area using only body weight, suitable for intermediate level at gym or home."
+HM Running Man Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Running Man Crunches by starting in a plank position, bringing one knee towards the opposite elbow while crunching the abs, then switching sides, for 4 sets."
+HM Boat Pose,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Boat Pose by sitting on the floor, lifting legs and upper body off the ground, balancing on your sit bones with arms extended parallel to the floor, holding for a duration of time, for 4 sets to target abs and gain muscle in the waist."
+HM Side-Bend Pose,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of HM Side-Bend Pose, focusing on engaging the abs and bending to the side with body weight only, aiming to gain muscle in the waist area."
+HM Side-Plank with Hip Touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a side-plank position, then lower your hip towards the ground and touch it with your hand before returning to the starting position, repeat for 5 sets."
+HM Side V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,Perform 5 sets of HM Side V-Ups using only your body weight to target your abs and gain muscle in your waist.
+HM Side-Plank Arm Wrap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform a side plank with one arm wrapped around your waist, hold for the specified duration, and repeat for 4 sets to target your abs and gain muscle."
+HM Side-Plank with Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform side-planks with a kick, focusing on engaging the abs, for 3 sets at an intermediate level to gain muscle in the waist area using only your body weight."
+HM Crab Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform 4 sets of HM Crab Crunches to target your abs and gain muscle using only your body weight at an intermediate level.
+HM Crunch Pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of HM Crunch Pulses using only your body weight to target and gain muscle in your abs, focusing on the waist area."
+HM Cross-Over Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform cross-over crunches by lying on your back, crossing one leg over the other, and crunching up to the opposite knee, then switching sides, for 5 sets."
+HM Dead Bug,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Lie on your back with knees bent, arms extended towards the ceiling, and legs lifted to a tabletop position, then alternate extending opposite arm and leg while keeping core engaged for 4 sets."
+HM Floor Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform HM Floor Jacks for 3 sets to target your abs and gain muscle, using only your body weight at an intermediate level."
+HM Single-Leg Inchworm,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform single-leg inchworms by starting in a standing position, bending at the waist to walk your hands out into a plank position with one leg lifted, then walk your hands back to your feet and repeat on the other leg for 3 sets."
+HM Floor Wiper,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of HM Floor Wipers to target abs and gain muscle, using body weight only, at an intermediate level."
+HM Floor Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform HM Floor Kicks by lying flat on your back, raising your legs straight up, and kicking them up and down while engaging your core muscles for 3 sets."
+HM Sit-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of HM Sit-Ups to target your abs and gain muscle, using only your body weight as equipment at an intermediate level."
+HM Slow Mountain Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform slow mountain climbers by bringing one knee towards your chest at a time while keeping your core engaged, for 5 sets."
+HM Slow Sit-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform 4 sets of slow sit-ups focusing on engaging your abs to gain muscle in your waist.
+HM Hollow-Body Pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Lie on your back with legs straight and arms extended overhead, lift your legs and upper body off the ground, pulsing up and down while engaging your core muscles."
+HM Half-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of HM Half-Up exercise using body weight, focusing on the abs to gain muscle, suitable for intermediate level, can be done at home or in the gym."
+HM Hollow Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform 4 sets of HM Hollow Holds at an intermediate level to target and strengthen your abs and waist muscles using just your body weight.
+HM Inchworm,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of HM Inchworms, starting in plank position, walk hands towards feet, then walk hands back out to plank position, focusing on engaging abs and waist muscles."
+HM Right Side Hollow Hold with Pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Lie on your right side, lift your legs and upper body off the ground, hold the position and pulse up and down to engage your abs for 4 sets."
+HM Reverse Crunch with Frisbee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Lie on your back with legs extended, hold a frisbee between your feet, lift legs towards ceiling, then lower back down without touching the floor."
+HM Left Side Bird-Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a plank position, extend left arm and right leg simultaneously, hold for a few seconds, then return to starting position and repeat for 5 sets."
+HM Left Side Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of HM Left Side Crunches to target the abs and gain muscle, using only body weight as equipment at an intermediate level."
+HM Reverse Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of HM Reverse Crunches to target your abs and gain muscle, using only your body weight, suitable for intermediate level at the gym or at home."
+HM Left Side Hollow Hold With Pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of HM Left Side Hollow Hold With Pulse exercise to target abs and gain muscle, focusing on the waist, using only your body weight at an intermediate level."
+HM Low Lunge With External Twist And Arm Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform low lunge with external twist and arm reach, focusing on engaging the abs, for 5 sets."
+HM Mountain Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of HM Mountain Climbers to target your abs and gain muscle, using only your body weight, at an intermediate level."
+HM Prison Sit-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform 4 sets of HM Prison Sit-Ups to target abs and gain muscle using only body weight.
+HM Plank Alternating Hip-Dip,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Start in a plank position, dip hips to one side, return to center, then dip hips to the other side, alternating sides for 4 sets."
+HM Tuck-Up Get-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of HM Tuck-Up Get-Up exercise targeting the abs using body weight, focusing on gaining muscle in the waist area at an intermediate level."
+HM Flutter Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Flutter Kicks, focusing on engaging your abs and keeping your legs straight while lying on your back and fluttering your legs up and down."
+HM Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Get into a plank position with your elbows directly under your shoulders, hold for the specified duration, engaging your core and keeping your body in a straight line."
+McGill Pull-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of McGill Pull-Ups using only your body weight to target your abs and gain muscle in your waist, suitable for intermediate level at home or in the gym."
+AM Leg Lift,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Lie on your back with legs straight, lift legs up towards the ceiling, hold for a few seconds, then lower back down without touching the floor for 5 sets."
+AM Decline Abs,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform decline sit-ups with a slow and controlled motion, focusing on engaging the abdominal muscles, for 5 sets."
+Hanging crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform hanging crunches by hanging from a pull-up bar, bringing your knees up towards your chest while contracting your abs, then lowering back down with control for 3 sets."
+Tyler Holt Hanging Toes-To-Bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Hang from a pull-up bar and raise your toes to touch the bar, keeping your legs straight, for 5 sets."
+Side plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform side plank exercise for 3 sets focusing on abs and waist, using only body weight, at an intermediate level to gain muscle, either at the gym or at home."
+Bird dog-,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Start in a tabletop position, extend opposite arm and leg out straight, hold for a few seconds, then return to starting position, switching sides."
+Single-kettlebell windmill,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of single-kettlebell windmills to target abs and gain muscle, using body weight as equipment at an intermediate level."
+UNS Foam Roll Thigh,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Lie on foam roller with it positioned under thighs, roll up and down from hips to knees, engaging core throughout."
+Single-leg curl up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform single-leg curl ups by lying on your back, lifting one leg off the ground, and curling your upper body towards your knee, then switch legs for 5 sets."
+UNS Inverted row,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of UNS Inverted rows using body weight to target abs and gain muscle, focusing on the waist area, at an intermediate level either at the gym or at home."
+UNS T-spine rotation with reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform UNS T-spine rotation with reach for 3 sets to target abs and gain muscle, using only your body weight at an intermediate level either at the gym or at home."
+UNS Quadruped thoracic rotation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform quadruped thoracic rotations by starting on all fours, reaching one arm up towards the ceiling and rotating your torso to follow the hand, then returning to starting position; repeat on both sides for 4 sets."
+UNS Pec stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform a standing pec stretch by interlacing fingers behind back, squeezing shoulder blades together, and leaning slightly forward, holding for a duration of time, for 4 sets."
+UNS Lat stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of UNS Lat stretch, focusing on stretching the abs using only your body weight, for gaining muscle in the waist area at an intermediate level."
+UNS Foam Roll,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of UNS Foam Roll exercise focusing on your abs, using only your body weight, to gain muscle in the waist area."
+UNS Foam Roll Lats,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Lie on your side with the foam roller under your armpit, roll along the side of your body from armpit to waist, repeat for 3 sets."
+UNS Bird Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Get into a plank position, raise one arm and opposite leg straight out, hold for a few seconds, then switch sides for 4 sets."
+UNS Rocking Adductor Stretch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform UNS Rocking Adductor Stretch by sitting on the floor, bringing the soles of your feet together, and gently rocking side to side to stretch your inner thighs and abs for 3 sets."
+UNS Jumping Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of UNS Jumping Jacks to target your abs and gain muscle, using only your body weight, at an intermediate level."
+Ab wheel roll-out,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of ab wheel roll-outs to target your abs and gain muscle, using only your body weight as equipment, at an intermediate level."
+Bench mountain climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of bench mountain climbers for an intermediate level ab workout using just your body weight to gain muscle in your waist, focusing on maintaining proper form and control throughout each repetition."
+Feet-elevated bench side plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start by placing your feet on a bench, then lift your body into a side plank position with your elbow directly under your shoulder, holding for the specified sets."
+Cross-body sit-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of cross-body sit-ups to target the abs and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Decline kayak,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of decline kayak exercise using body weight to target abs and gain muscle, focusing on the waist area, suitable for intermediate level at the gym or at home."
+30 Decline Reverse Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 30 decline reverse crunches with body weight, focusing on engaging the abs, for 4 sets to gain muscle in the waist area."
+Decline sit-up twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform decline sit-ups with a twist, focusing on your abs, using only your body weight, for 5 sets to gain muscle in your waist."
+30 Flat Bench Leg Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 30 flat bench leg raises with body weight to target abs and gain muscle in 5 sets, focusing on the waist, suitable for intermediate level at the gym or at home."
+Chin-up crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform chin-ups while simultaneously bringing your knees up towards your chest, focusing on engaging your abs, for 4 sets."
+30 Flutter Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 30 flutter kicks per set for 5 sets, focusing on engaging the abs and keeping the legs straight and low to the ground."
+30 Gorilla Chin Oblique Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 30 Gorilla Chin Oblique Crunches targeting the abs using body weight at an intermediate level for muscle gain, focusing on the waist, completing 3 sets."
+Half Turkish get-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Half Turkish get-ups using only your body weight to target and strengthen your abs, focusing on your waist, as an intermediate level exercise for gaining muscle."
+30 Hanging Oblique Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform hanging oblique crunches by hanging from a pull-up bar, bringing your knees up to one side while contracting your oblique muscles, then switch sides for a total of 30 reps per side for 4 sets."
+Parallel bars knee raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of parallel bars knee raises to target your abs and gain muscle, using only your body weight as equipment at an intermediate level."
+30 Hollow-Body Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Lie on your back with legs extended and arms by your sides, lift your shoulder blades and legs off the ground, keeping your lower back pressed into the floor, hold for 30 seconds, repeat for 3 sets."
+30 Landmine Twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 30 Landmine Twists using only your body weight to target your abs and gain muscle in your waist, completing 3 sets at an intermediate level."
+Parallel bars leg raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform 4 sets of parallel bars leg raises using your body weight to target your abs and gain muscle in your waist.
+30 Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 30 shoulder taps on each side, keeping your core engaged and body in a straight line, for 4 sets."
+30 Spider Crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 30 Spider Crawls for 4 sets to target your abs and gain muscle in your waist, using only your body weight at an intermediate level."
+Otis-up-,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Otis-up exercise for 4 sets focusing on your abs, using only your body weight, aiming to gain muscle in your waist area at an intermediate level."
+Spider crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform spider crunches by lying on your back, bringing your knees towards your elbows while contracting your abs, then returning to the starting position. Repeat for 4 sets."
+Toe-touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of toe-touches, focusing on engaging the abs and aiming to gain muscle in the waist area, using only body weight as equipment at an intermediate level either at the gym or at home."
+30 Hanging Toes-To-Bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 30 Hanging Toes-To-Bar in 4 sets to target your abs and gain muscle, using only your body weight, at an intermediate level."
+Cocoon crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Cocoon Crunches, focusing on contracting your abs and bringing your knees and chest together, to gain muscle in the waist."
+30 V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 30 V-Up exercises targeting the abs using only your body weight, aiming to gain muscle in the waist area, completing 4 sets at an intermediate level either at the gym or at home."
+Bench oblique crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform bench oblique crunches, targeting the abs using body weight, at an intermediate level for 4 sets to gain muscle in the waist area."
+Full moon-,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Full Moon exercise targeting abs, using only body weight, focusing on gaining muscle in the waist area, suitable for intermediate level at the gym or at home."
+Push-up to side plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform a push-up, then rotate into a side plank on each side, for 4 sets."
+Tyler Holt V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Tyler Holt V-Up exercise to target abs and gain muscle, using only body weight as equipment, at an intermediate level."
+Tyler Holt Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform a Tyler Holt Plank for 5 sets to target your abs and gain muscle, holding the position for as long as possible."
+Tyler Holt Hip-Dip,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Tyler Holt Hip-Dip exercise targeting abs using body weight, focusing on gaining muscle in the waist area."
+Holman Towel Straight Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform a straight arm plank while jumping legs out to side, then back to center, using a towel under feet for added challenge, for 5 sets."
+Suicides,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Suicides, using only your body weight, to target and strengthen your abs for muscle gain at an intermediate level."
+Holman Towel Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,Perform 3 sets of Holman Towel Hill Climbers to target abs and gain muscle using just your body weight.
+Holman Towel Elbow Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Get into a plank position with elbows on a towel, then jump feet out and in while maintaining a straight body for 4 sets."
+Holman Towel Elbow Plank Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Get into an elbow plank position with a towel under your toes, pike your hips up towards the ceiling, then lower back down to starting position for 5 sets."
+Holman Towel Straight Plank Hand Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a plank position with a towel under toes, then lift one hand to reach straight out in front of you, alternating hands for 5 sets."
+Holman Towel Wax-On Wax-Off,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,Perform 5 sets of Holman Towel Wax-On Wax-Off exercise targeting abs using only body weight to gain muscle in the waist area.
+Holman Towel Wide Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform Holman Towel Wide Hill Climbers for 4 sets to target abs and gain muscle using only your body weight at an intermediate level.
+Holman Towel Dirty Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Towel Dirty Dogs to target abs and gain muscle, using only your body weight for resistance."
+Holman Straight Plank Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Get into a plank position, tap each shoulder with opposite hand while keeping core engaged, repeat for 4 sets."
+Holman Straight Plank Split Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform a straight plank, then jump feet out to sides and back in, repeat for 4 sets."
+Holman Killer Abs,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Holman Killer Abs exercise targeting abs using body weight to gain muscle, focusing on the waist, at an intermediate level either at the gym or at home."
+Holman Elbow Plank Swim,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Get into an elbow plank position and alternate lifting each leg up and down as if swimming, keeping your core engaged and back flat for 3 sets."
+Holman Elbow Plank Saw,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Get into an elbow plank position, then rock your body forward and backward while engaging your core for 5 sets."
+Holman Elbow Plank Pike Pull,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Get into an elbow plank position, lift hips up into a pike position, then pull knees towards chest while keeping core engaged, repeat for 3 sets."
+Holman Feet-Elevated Straight Plank Toe-Tap Series,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Holman Feet-Elevated Straight Plank Toe-Tap Series, focusing on tapping each toe to engage the abs and gain muscle in the waist."
+Holman Hand-Elevated Walk-Over Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform a Holman Hand-Elevated Walk-Over Push-Up for 3 sets to target your abs and gain muscle, using only your body weight as equipment."
+Holman Seated Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Sit on the floor with your legs straight, lean forward and reach towards your toes, then return to starting position for 3 sets."
+Holman Feet-Elevated Up-Down Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a plank position with feet elevated on a bench, lower down onto forearms, then push back up to hands for 5 sets."
+Holman Hands-Elevated Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Hands-Elevated Hill Climbers to target abs and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Holman Feet-Elevated Hand Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Lie on your back with your feet elevated, tap your hands to your feet while engaging your abs for 3 sets."
+Holman Reverse Straight Plank with Alternating Heel Pull-In,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Start in a reverse plank position, lift hips off the ground, alternate pulling heels in towards glutes while engaging core, perform for 3 sets."
+Holman Straight Plank Squat Thrust,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform Holman Straight Plank Squat Thrusts for 5 sets to target your abs and gain muscle, using only your body weight as equipment at an intermediate level."
+Holman Elbow Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Get into a plank position with your elbows directly under your shoulders, keeping your body in a straight line from head to heels, hold for the specified duration for 3 sets to target and strengthen your abs."
+Holman Knee Pull-In Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,Perform Holman Knee Pull-In Crunches for 3 sets to target your abs and gain muscle in your waist using only your body weight.
+Holman Straight Plank with Hand Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Holman Straight Plank with Hand Tap, focusing on engaging your abs and maintaining a straight body position throughout the exercise."
+Holman Elbow Plank Roll,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in elbow plank position, roll hips from side to side while keeping core engaged for 5 sets."
+Holman Alternating Single-Leg Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Alternating Single-Leg Pike exercise to target abs and gain muscle, using only body weight, at an intermediate level, either at the gym or at home."
+Holman Froggy Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform froggy push-ups by starting in a plank position, bringing your knees out to the sides towards your elbows, then pushing back up to plank position for 4 sets."
+Holman In-Out Straight Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Get into a plank position, alternate bringing one knee towards the opposite elbow while keeping the body straight, then switch sides."
+Holman Straight Plank with Dirty Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Straight Plank with Dirty Dog exercise to target abs and gain muscle, using only body weight, focusing on the waist."
+Holman Straight Plank Hand Tap to Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Begin in a plank position, tap one hand to the opposite shoulder, then tap the other hand to the opposite shoulder, keeping your core engaged throughout."
+Holman Bicycle,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,Perform Holman Bicycle exercise for 3 sets at an intermediate level to target abs and gain muscle using body weight at the gym or at home.
+Holman Alternating Diagonal Knee Pull-in,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform Holman Alternating Diagonal Knee Pull-ins for 3 sets to target abs and gain muscle, using only body weight, at an intermediate level either at the gym or at home."
+Holman Elbow Plank with Step-Out,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Start in elbow plank position, step one foot out to the side, return to center, and repeat on the other side for 1 rep, complete 4 sets."
+Holman Feet-Elevated Plank with Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Assume a plank position with feet elevated, tap shoulders with opposite hands for 5 sets."
+Holman Feet-Elevated Inchworm Pike to Straight Plank Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a straight plank position with feet elevated, walk hands back to pike position, perform a push-up, then walk hands back to plank position."
+Holman Alternating Slow L-Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform slow alternating leg raises while lying on your back, focusing on engaging your abs and keeping your legs straight throughout the exercise."
+Holman Feet-Elevated Up-Down Elbow Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Assume a plank position with feet elevated, alternate lowering and raising elbows while engaging core muscles for 4 sets."
+Holman Feet-Elevated Alternating Single-Leg Hip Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Lie on your back with feet elevated, raise hips off the ground one leg at a time, targeting abs, for 3 sets."
+Holman Feet-Elevated Plank Pike Pull to Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Start in a plank position with feet elevated, pike hips up, pull knees towards chest, push back up to plank, and repeat for 4 sets."
+Holman Feet-Elevated Plank Pike Pull,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a plank position with feet elevated, pike hips up towards the ceiling while pulling knees towards chest, then return to starting position for 5 sets."
+Holman Standing Heel Click,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Stand with feet hip-width apart, raise arms overhead, then jump up and click heels together while contracting abs, land softly and repeat for 4 sets."
+Holman Elbow Plank Jack to Ninja Knees,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform Holman Elbow Plank Jacks followed by Ninja Knees for 3 sets to target abs and gain muscle, using only body weight at an intermediate level."
+Holman Straight Plank Right-Left Jack to Split Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform a Holman Straight Plank Right-Left Jack to Split Jack exercise for 3 sets to target your abs and gain muscle, using only your body weight at an intermediate level."
+Holman Right Side Elbow Plank with Left Leg Swing,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Begin in a side elbow plank position with your right arm on the ground, lift your left leg and swing it forward and backward while maintaining a straight body line."
+Holman Left Side Elbow Plank with Right Leg Swing,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Assume a left side elbow plank position, lift right leg and swing it forward and back while engaging core muscles, repeat for 3 sets."
+Holman Straight Plank with Alternating Diagonal Sit-Back,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Holman Straight Plank with Alternating Diagonal Sit-Back, focusing on engaging your abs, without any time limit, using only your body weight at an intermediate level to gain muscle in your waist."
+Holman Boat Press with Leg Extension,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Holman Boat Press with Leg Extension to target abs and gain muscle, using only your body weight as equipment."
+Holman Shoulder Tap to Dirty Dog,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a plank position, tap opposite shoulder with hand, then lift same leg out to side like a dog marking territory, alternate sides for 5 sets."
+Holman Hovering Plank with Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Assume a plank position, lift one hand to tap opposite shoulder, alternate hands while keeping core engaged for 3 sets."
+Holman Standing Russian Twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform Holman Standing Russian Twists using only your body weight, twisting your torso from side to side to target your abs, aiming to gain muscle in your waist area with 3 sets of the exercise."
+Holman Elbow Plank to Stacked Plank Hip Drop,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Start in an elbow plank position, lift hips into a stacked plank, drop hips back down to elbow plank, and repeat for 4 sets."
+Holman Elbow Plank to Walk-Up Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in an elbow plank position, then walk your hands back towards your feet to pike up, then return to plank position for 5 sets."
+Holman Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Hill Climber exercise to target abs and gain muscle, using only body weight, focusing on the waist area, at an intermediate level."
+Holman Straight Plank Pike to Renegade Row,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a plank position, pike your hips up, then perform a renegade row on each side before returning to plank position for 5 sets."
+Holman Alternating Hip Drop to Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform Holman Alternating Hip Drop to Push-Up for 3 sets to target abs and gain muscle, using only body weight at an intermediate level."
+Holman Crab Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Crab Kicks to target your abs and gain muscle, using only your body weight at an intermediate level."
+Holman Wounded Bear Crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Wounded Bear Crawls to target abs and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Holman Burpee to Forward Lunge,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform a Holman Burpee followed by a Forward Lunge on each leg, repeating for 5 sets to target abs and gain muscle in the waist, using only your body weight as equipment."
+Holman Hovering Panther Core Stabilizer,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Hovering Panther Core Stabilizer exercise to target abs and gain muscle, using only your body weight, focusing on stabilizing your core for an intermediate level workout at the gym or home."
+Holman Seated Knee Pull-In Series,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Sit on the floor with legs extended, lean back slightly, lift legs off the floor, bend knees, pull knees towards chest, extend legs back out to starting position, repeat for 4 sets."
+Holman Elbow Plank Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Assume a plank position, lift hips upwards into a pike position, hold for a few seconds, then return to plank position; repeat for 4 sets."
+Holman Boat Pull-Over,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Boat Pull-Overs to target your abs and gain muscle, using only your body weight, focusing on your waist."
+Holman Squat Pulse to Plyometric Jump,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Squat Pulse to Plyometric Jumps to target abs and gain muscle, using body weight only, at an intermediate level."
+Holman Alternating Crab Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Alternating Crab Reach to target abs and gain muscle, using only your body weight at an intermediate level."
+Holman Straight Plank to Kick-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform a straight arm plank, then kick one leg up towards the ceiling, keeping core engaged and hips level, alternating legs for 3 sets."
+Holman Hands Down Heel Click,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Hands Down Heel Clicks, focusing on engaging your abs and aiming to gain muscle in your waist, using only your body weight as equipment."
+Holman Elbow Plank Jack to Straight Plank Split Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in an elbow plank position, jump feet out to a wide stance, then jump back in to a straight plank position, repeat for 5 sets."
+Holman Hands-Elevated Split Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Hands-Elevated Split Jacks to target abs and gain muscle, using only your body weight, at an intermediate level."
+Holman Feet-Elevated Plank Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a plank position with feet elevated on a bench, reach one arm out in front of you while keeping your core engaged, then switch arms for a total of 5 sets."
+Holman Hand-Elevated Side Plank Semicircle,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Start by getting into a side plank position with your hand elevated off the ground, then rotate your body in a semicircle motion while engaging your core, repeat for 4 sets."
+Holman Hands-Elevated Straight Plank Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform a hands-elevated straight plank pike by starting in a plank position with hands elevated on a bench, then lifting hips up into a pike position, hold for a few seconds, and return to plank position for 5 sets."
+Holman Alternating Rolling Elbow Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform alternating rolling elbow planks for 5 sets to target and strengthen your abs and waist muscles, using only your body weight as equipment."
+Holman Elbow Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Holman Elbow Plank Jacks for 4 sets at an intermediate level to target abs and gain muscle, using only body weight, holding the plank position and jumping feet out and in."
+Holman Supine Double Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Lie on your back with legs straight up, lift hips off the ground while reaching hands towards feet, then lower back down for 5 sets."
+Holman Elbow Plank Alternating Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Get into elbow plank position, lift hips up into pike position, alternating legs, for 5 sets."
+Holman Squat Thrust to Alternating Knee-In,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Holman Squat Thrust to Alternating Knee-In exercise for 4 sets to target abs and gain muscle, using only your body weight at an intermediate level."
+Holman Side Plank Hip Drop,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Begin in a side plank position, lower your hip towards the ground, then raise it back up to starting position, repeat for desired sets."
+Holman Wide Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Wide Hill Climbers to target abs and gain muscle, using only body weight, at an intermediate level, either at the gym or at home."
+Holman Seated Killer Abs,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Sit on the edge of a bench or chair, lean back slightly, engage your core, lift your legs up to a 45-degree angle, hold for a few seconds, then lower back down - repeat for 3 sets."
+Holman Straight-Legged Bicycle,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Straight-Legged Bicycle exercise to target abs and gain muscle, using only body weight, focusing on the waist, at an intermediate level."
+Holman Stair Toe Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Stand at the bottom of a staircase, lift one leg up and tap your toe on each step while engaging your abs, repeat for 5 sets."
+Holman Elbow Plank Ninja,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Get into elbow plank position, engage core, hold for 30 seconds, rest for 10 seconds, repeat for 5 sets."
+Holman Traveling Stair Climb Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform 4 sets of Holman Traveling Stair Climb Push-Ups for an intermediate level ab workout using only your body weight to gain muscle in your waist.
+Holman Feet-Elevated Straight Plank Pike Pull,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a plank position with feet elevated, pike up into a straight position, then lower back down and repeat for 5 sets."
+Holman Hands-Elevated Burpee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform a Hands-Elevated Burpee by starting in a plank position with hands on an elevated surface, then jump feet towards hands, stand up, and jump in the air before returning to plank position for 5 sets."
+Holman Straight Plank Donkey Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Holman Straight Plank Donkey Kicks for 4 sets to target abs and gain muscle, using only your body weight at an intermediate level."
+Holman Towel Burpee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform a Holman Towel Burpee by starting in a plank position, bringing knees to chest, jumping feet back, doing a push-up, jumping feet forward, and standing up while holding a towel, for 3 sets."
+Holman Elbow Plank to Alternating Side Plank Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in elbow plank position, rotate body to side plank on left side, bring right knee to right elbow, return to elbow plank, rotate to side plank on right side, bring left knee to left elbow, repeat for 5 sets."
+Holman Feet-Elevated Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Feet-Elevated Hill Climbers to target abs and gain muscle, using only body weight, at an intermediate level."
+Holman Straight-Legged Hip Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Holman Straight-Legged Hip Raises to target abs and gain muscle, using only your body weight at an intermediate level."
+Holman Ninja Knee Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Holman Ninja Knee Hill Climbers for 4 sets to target abs and gain muscle, using only your body weight at an intermediate level."
+Holman Feet-Elevated Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Start in a plank position with feet elevated on a bench, alternate tapping shoulders while keeping core engaged for 4 sets."
+Holman Feet-Elevated Hip Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Lie on your back with your feet elevated on a bench, lift your hips towards the ceiling using your abs, lower back down and repeat for 5 sets."
+Holman Left Hand Right Foot Crab Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Start in a plank position, lift left hand and right foot off the ground, reach towards each other, then return to starting position for 3 sets."
+Holman Right Hand Left Foot Sleeping Crab,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a crab position with your right hand and left foot raised, hold for duration, repeat for 5 sets to target abs and gain muscle in the waist."
+Holman Alternating Crab Flip to Froggy Push-Up to Kicks,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform alternating crab flips, transition to froggy push-ups, then finish with kicks for 3 sets to target abs and gain muscle at an intermediate level using only body weight equipment."
+Holman Straight Plank with Alternating Leg Kick-Under,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Start in a plank position, lift one leg and kick it under your body while keeping your hips level, alternate legs for 3 sets."
+Holman Left Hand Right Foot Sleeping Crab,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Assume a crab position on the floor with left hand and right foot raised, hold for duration, repeat for 3 sets to target abs and gain muscle in the waist."
+Holman Right Hip Drop Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform a push-up while dropping your right hip towards the ground, targeting your abs, for 3 sets at an intermediate level using only your body weight."
+Holman Left Hip Drop Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform a push-up while dropping your left hip towards the floor, targeting your abs, for 3 sets."
+Holman Right Side Diagonal Burpee,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform a right side diagonal burpee by starting in a standing position, then squat down, place hands on the floor, jump feet back into a plank, do a push-up, jump feet back to hands, jump up and rotate body to the right, then repeat for 5 sets."
+Holman Right Leg 7-Up Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Right Leg 7-Up Crunches, focusing on engaging your abs and lifting your right leg up towards the ceiling while crunching up."
+Holman Left Leg 7-Up Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Left Leg 7-Up Crunches, focusing on engaging your abs and lifting your left leg while crunching up."
+Holman Straight Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Straight Plank Jacks, focusing on engaging your abs and holding the plank position for the duration of each set."
+Holman Feet-Elevated Couch Hill Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Holman Feet-Elevated Couch Hill Climbers to target abs and gain muscle, using only your body weight at an intermediate level."
+Holman Feet-Elevated Right Side Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Start by lying on your right side with your feet elevated, then lift your body up into a side plank position using only your right arm, holding for the specified duration."
+Holman Alternating Up-Down Plank to Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform alternating up-down planks followed by push-ups, switching arms each rep, for 4 sets to target abs and gain muscle in the waist area at an intermediate level using only body weight."
+Holman Straight Plank Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Straight Plank Pike exercise for abs using body weight, focusing on gaining muscle in the waist area."
+Holman Ninja Knee Straight Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform a straight arm plank position with knees bent, lift one leg straight up towards the ceiling, hold for a few seconds, and switch legs, for 4 sets."
+Holman Reverse Crunch to Hip Raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Reverse Crunch to Hip Raise, focusing on engaging your abs and waist muscles, without any time limit."
+Holman Straight Plank Quick Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform a straight plank with hands positioned directly under shoulders, then reach one arm out in front while keeping hips level and core engaged for 4 sets."
+Holman Alternating Diagonal Straight Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Start in a plank position, then lift one arm and opposite leg in a diagonal straight line, alternating sides with each rep."
+Holman Right Hand Left Foot Crab Reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a crab position with right hand reaching towards left foot, then return to starting position, repeat for desired sets."
+Holman Feet-Elevated Left Side Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start by lying on your left side with your feet elevated on a bench or step, then lift your hips off the ground to form a straight line from head to toe, holding the position for the specified number of sets."
+Holman Low-Impact Crab Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Low-Impact Crab Kicks to target abs and gain muscle, using only your body weight at an intermediate level."
+Holman Alternating Crab Flip to Froggy Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Alternating Crab Flip to Froggy Push-Up exercise to target abs and gain muscle, using body weight only at an intermediate level."
+Holman Single-Leg Right Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Holman Single-Leg Right Pike exercise, focusing on engaging your abs and maintaining balance on your right leg, using only your body weight as resistance."
+Holman Shoulder Tap to Hand Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Shoulder Tap to Hand Tap exercise to target abs and gain muscle, using body weight, at an intermediate level."
+Holman Single-Leg Left Pike,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Holman Single-Leg Left Pike exercise to target abs and gain muscle, using only your body weight at an intermediate level."
+Holman High-Impact Crab Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Holman High-Impact Crab Kicks to target and strengthen your abs using just your body weight, focusing on gaining muscle in your waist area at an intermediate level either at the gym or at home."
+Holman Towel Reverse Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform Holman Towel Reverse Plank Jacks for 3 sets to target the abs and gain muscle, using only your body weight as equipment at an intermediate level."
+Holman Crab Kick with Hop,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Crab Kick with Hop to target abs and gain muscle, using only your body weight, at an intermediate level."
+Holman Side-to-Side Twist,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,Perform 5 sets of Holman Side-to-Side Twists at an intermediate level to target and gain muscle in the abs and waist using only your body weight.
+Holman Crab Reach to Crab Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Holman Crab Reach to Crab Kick exercise to target abs and gain muscle, using only your body weight at an intermediate level."
+Holman Wide Squat Side-to-Side Obliques,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform wide squat while twisting your torso side to side, engaging your obliques with each twist."
+Holman Side Plank Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Holman Side Plank Crunches to target your abs and gain muscle in your waist, using just your body weight at an intermediate level."
+Total Fitness Ab Tuck,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,Perform 5 sets of Total Fitness Ab Tucks using only your body weight to target your abs and gain muscle in your waist area at an intermediate level.
+Crab walk,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of crab walks to target your abs and gain muscle, using only your body weight, at an intermediate level."
+Cat-cow,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of cat-cow exercises to target your abs and waist, focusing on gaining muscle using just your body weight at an intermediate level."
+Active hang from bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of active hangs from a bar to target your abs and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Hang from bar,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Hang from a bar with your arms fully extended, engaging your core muscles to hold your body weight, for 4 sets."
+Lunge with overhead reach,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform lunges while reaching overhead with both arms, targeting the abs, using only body weight, for 3 sets at an intermediate level to gain muscle in the waist."
+Total Fitness Side Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform side plank on each side for 30 seconds, resting for 10 seconds between each set, for a total of 5 sets."
+Total Fitness Hollow Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform a total fitness hollow hold exercise targeting the abs using only your body weight, holding the position for as long as possible, for 3 sets at an intermediate level to gain muscle in the waist."
+Side plank pulse,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Get into a side plank position, lower and raise your hips in a pulsing motion, focusing on engaging your abs, for 4 sets."
+Total Fitness Spider Crawl (Unweighted),abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of unweighted Total Fitness Spider Crawls to target the abs and gain muscle at an intermediate level, using only your body weight, focusing on the waist, for a duration."
+MetaBurn Alternating Knee-to-Elbow Mountain Climber,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform alternating knee-to-elbow mountain climbers for 4 sets to target abs and gain muscle, using only your body weight at an intermediate level."
+MetaBurn Alternating Toe-Touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of MetaBurn Alternating Toe-Touches, engaging your abs by reaching opposite hand towards opposite foot, alternating sides each rep."
+Alternating sit-through with crunch-,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform alternating sit-throughs with a crunch, focusing on engaging your abs, for 3 sets at an intermediate level to gain muscle in the waist area using just your body weight."
+Total Fitness V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Total Fitness V-Up exercise targeting the abs with body weight, focusing on gaining muscle in the waist area, suitable for intermediate level at the gym or at home."
+MetaBurn Janda Sit-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,Perform 3 sets of MetaBurn Janda Sit-Ups using only your body weight to target your abs and gain muscle in your waist area.
+MetaBurn Oblique Roll Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of MetaBurn Oblique Roll Crunches to target abs and gain muscle, using only your body weight at an intermediate level."
+MetaBurn Plank Jack,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform plank jacks by starting in a plank position, jumping feet out and in while keeping core engaged, for 4 sets."
+MetaBurn Plank To Alternating Side Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a plank position, then rotate your body to lift one arm up into a side plank, hold for a few seconds, then return to plank position and repeat on the other side for 5 sets."
+MetaBurn Plank Up-Down,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform plank position, alternate lowering each forearm to the ground then pushing back up to starting position for 3 sets."
+MetaBurn Plank Wiper,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of MetaBurn Plank Wipers to target abs and gain muscle, using only your body weight, at an intermediate level."
+MetaBurn Plank With Alternating Toe-Touch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Begin in a plank position, alternating touching your toes with each hand while keeping your core engaged for 5 sets."
+MetaBurn Plyo Push-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of MetaBurn Plyo Push-Ups to target abs and gain muscle, using only your body weight as equipment at an intermediate level."
+MetaBurn Psycho Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of MetaBurn Psycho Crunches focusing on your abs, using only your body weight, at an intermediate level to gain muscle in your waist."
+MetaBurn Scapular Retraction Plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Start in a plank position, retract your scapula while engaging your abs, hold for the desired duration, and repeat for 4 sets."
+MetaBurn Side Crawler,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of MetaBurn Side Crawlers to target abs and gain muscle, using only your body weight at an intermediate level."
+MetaBurn Scorpion,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of MetaBurn Scorpion exercise to target abs and gain muscle, using only your body weight, focusing on your waist, at an intermediate level."
+MetaBurn Scapular Retraction Plank Hold,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Get into a plank position with elbows directly under shoulders, retract scapulae to engage abs, hold for 30-60 seconds, repeat for 3 sets."
+MetaBurn Side Plank Oblique Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a side plank position, lower hips towards the floor, then crunch knee towards elbow, repeat on each side for 5 sets."
+MetaBurn Sit-Through,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Start in a high plank position, then lift one hand off the ground and rotate your body to bring that hand through to the opposite side, then return to plank position and repeat on the other side for 3 sets."
+MetaBurn Sit-Up To V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of MetaBurn Sit-Up To V-Up exercise targeting abs using body weight, focusing on gaining muscle in the waist area at an intermediate level either at the gym or at home."
+MetaBurn Sit-Up With Rotation,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of MetaBurn Sit-Up With Rotation to target abs and gain muscle, using only body weight, at an intermediate level."
+MetaBurn Split-Leg Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of MetaBurn Split-Leg Crunches, targeting the abs and waist, using only your body weight, aiming to gain muscle, at an intermediate level."
+MetaBurn Tabletop Hip Thrust,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of MetaBurn Tabletop Hip Thrusts to target abs and gain muscle, using only your body weight as equipment, at an intermediate level either at the gym or at home."
+MetaBurn Tabletop With Russian Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of MetaBurn Tabletops with Russian kicks targeting the abs, using only your body weight, focusing on gaining muscle in the waist area, suitable for intermediate level, can be done at the gym or at home."
+MetaBurn Toe Driver Abs,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of MetaBurn Toe Driver Abs exercise to target and gain muscle in the abs, using only your body weight at an intermediate level."
+MetaBurn-V-Up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of MetaBurn-V-Up exercise targeting the abs using body weight, focusing on gaining muscle in the waist area at an intermediate level."
+X-body V-up,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of X-body V-ups to target your abs and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+MetaBurn Swivel Crunch,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of MetaBurn Swivel Crunches using only body weight, focusing on the waist to gain muscle, suitable for intermediate level at both the gym and home."
+FYR2 Double-Under,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform 4 sets of FYR2 Double-Unders to target your abs and gain muscle using only your body weight.
+Robertson Core-Engaged Dead Bug,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Lie on your back with arms extended towards the ceiling, legs in tabletop position, engage core, and lower opposite arm and leg towards the floor while keeping back flat."
+FYR2 Fire Feet with Burpee Tuck Jump Drill,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of FYR2 Fire Feet with Burpee Tuck Jump Drill, focusing on engaging your abs and aiming to gain muscle in your waist, using only your body weight as equipment."
+FYR2 Flutter Kick,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Flutter Kicks to target abs and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+FYR2 Leopard Crawl,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of FYR2 Leopard Crawls to target your abs and gain muscle, without any equipment, at an intermediate level."
+FYR2 Half-Moon,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of FYR2 Half-Moon exercise targeting abs using body weight, focusing on gaining muscle in the waist area, suitable for intermediate level at both gym and home."
+FYR2 Plank Alternating Front Step,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform alternating front step planks for 5 sets to target abs and gain muscle, using only your body weight as equipment at an intermediate level."
+FYR2 Shoulder Tap,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Start in a high plank position, tap your left shoulder with your right hand, then tap your right shoulder with your left hand, alternating sides for 3 sets."
+Hand shift plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Start in a plank position, shift weight from one hand to the other while maintaining a straight body, repeat for 5 sets."
+Cross-body plank march,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform cross-body plank marches by starting in a plank position, lifting one hand and opposite knee to touch, then alternating sides for 3 sets."
+Copenhagen plank,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Get into a plank position with forearms on the ground, lift one leg at a time and hold for 10 seconds each, repeat for 4 sets."
+Bent-knee Copenhagen hip adduction,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform Bent-knee Copenhagen hip adduction by lying on your side with top leg bent, lifting bottom leg towards chest, and lowering back down, targeting abs for 3 sets."
+ACFT Hanging leg tuck,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform hanging leg tucks by hanging from a bar with arms extended, bringing knees up towards chest and then lowering back down in a controlled motion for 5 sets."
+Plank To Sphinx,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Start in a plank position, then lower down onto your forearms one at a time, pushing your body up into a Sphinx position, and then return to plank position for 4 sets."
+Alternating hanging knee raise,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform alternating hanging knee raises by hanging from a pull-up bar, raising one knee towards your chest while keeping the other leg straight, then switch legs, for 5 sets."
+Twisting Mountain Climbers,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform twisting mountain climbers by bringing one knee towards the opposite elbow while twisting your torso, alternating sides, for 3 sets."
+Hanging Leg Raises,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform hanging leg raises by hanging from a pull-up bar, lifting legs up to 90 degrees, and lowering back down with control for 3 sets."
+Jack Knives,abs,body weight,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform 4 sets of Jack Knives, a bodyweight exercise targeting the abs, by lying on your back, lifting your legs and upper body simultaneously to form a V shape, and then lowering back down."
+Dumbbell suitcase crunch,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform dumbbell suitcase crunches using a medicine ball to target and strengthen the abs, focusing on the waist, for intermediate level individuals looking to gain muscle, completing 3 sets."
+Medicine ball rotational throw,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3,"Stand with feet shoulder-width apart, holding a medicine ball at chest level, rotate torso to one side and explosively throw ball against wall, catch and repeat on opposite side for 3 sets."
+Hollow-hold ball toss,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,5,"1. Lie on your back in a hollow hold position, holding a medicine ball overhead, and toss the ball back and forth between your hands while keeping your legs and shoulders off the ground."
+Partner front Russian twist and pass,abs,medicine ball,Beginner,1,0,Gain Muscle,waist,weight,5,"Sit facing your partner, holding a medicine ball, twist your torso to one side and pass the ball to your partner, then twist to the other side as they pass it back, repeat for 5 sets."
+Sit-up with single-arm overhand throw,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3,"Perform sit-ups while holding a medicine ball with one arm, then throw the ball overhead with force before catching it and returning to starting position, aiming to gain muscle in the abs."
+Medicine ball partner twist,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,4,"Stand back to back with partner, holding medicine ball, twist to one side and pass ball to partner, twist to other side to receive ball, repeat for desired sets."
+Partner side Russian twist and pass,abs,medicine ball,Beginner,1,0,Gain Muscle,waist,weight,4,"Sit facing each other with legs bent, twist to one side passing the medicine ball to your partner, then twist to the other side as your partner passes it back, repeat for 4 sets."
+Exercise ball roll-out,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of intermediate level exercise ball roll-outs using a medicine ball to target and gain muscle in the abs and waist.
+Medicine ball half moon,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of Medicine ball half moons using a medicine ball to target your abs and gain muscle in your waist at an intermediate level.
+Medicine ball pass,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,5,"Stand facing a partner, holding a medicine ball, twist your torso to one side and pass the ball to your partner, then twist to the other side to receive the ball back, repeat for a total of 5 sets."
+Partner medicine ball sit-up,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,4,"Perform partner medicine ball sit-ups by sitting facing each other, feet anchored under a bar or weight, and passing a medicine ball back and forth while performing a full sit-up each time."
+Medicine ball Russian twist,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,5,"Sit on the floor with knees bent, hold a medicine ball with both hands, lean back slightly, and twist your torso from side to side while holding the medicine ball off the floor."
+30 Medicine Ball Slam,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,5,"Perform 30 medicine ball slams targeting your abs with a medicine ball, completing 5 sets to gain muscle in your waist as an intermediate level weight exercise."
+FYR2 Medicine Ball Complex,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of FYR2 Medicine Ball Complex targeting abs using a medicine ball to gain muscle in the waist.
+Medicine ball twist,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3,"Hold a medicine ball with both hands, sit on the floor, lean back slightly, lift your feet off the ground, twist your torso from side to side while holding the ball, and return to center for 3 sets."
+FYR2 Medicine Ball Knees-to-Chest,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,5,"Hold a medicine ball between your knees and chest while lying on your back, then lift your knees towards your chest and lower them back down for 5 sets."
+FYR2 Medicine Ball Fire-Feet Drill,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,4,Perform 4 sets of FYR2 Medicine Ball Fire-Feet Drill using a medicine ball to target your abs and gain muscle in your waist at an intermediate level.
+FYR2 Medicine Ball Mountain Climber,abs,medicine ball,Intermediate,1,0,Gain Muscle,waist,weight,3,Perform 3 sets of FYR2 Medicine Ball Mountain Climbers using a medicine ball to target and gain muscle in the abs and waist.
+Decline oblique crunch,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,"Perform decline oblique crunches with weights, focusing on contracting your abs while twisting your torso, for 5 sets."
+Decline sit-up,abs,weighted,Intermediate,1,0,Gain Muscle,waist,weight,5,Perform decline sit-ups with a weighted plate across your chest for 5 sets to target and strengthen your abs for muscle gain.
+Exercise Ball Pull-In,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of Exercise Ball Pull-Ins to target your abs and gain muscle, using an exercise ball at an intermediate level."
+Exercise ball crunch,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of exercise ball crunches to target your abs and gain muscle, using an exercise ball at an intermediate level."
+Hanging Windshield Wiper,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3,"Lie on your back on an exercise ball with arms extended out to the sides, lift legs up towards the ceiling, then lower them to one side while keeping upper body stable, return to center, and repeat on the other side for 3 sets."
+Feet-elevated crunch,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3,"Lie on your back with your feet elevated on an exercise ball, perform crunches by lifting your upper body towards your knees."
+Weighted Ball Side Bend,abs,Exercise Ball,Beginner,1,1,Gain Muscle,waist,duration,3,"Hold a weighted ball in one hand, lean to the side while keeping your core engaged, then return to starting position - repeat on both sides for 3 sets."
+Exercise ball squat and twist,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform squat with exercise ball between legs, then twist torso to each side while maintaining balance on the ball, repeat for 3 sets."
+Swiss Ball Ab Roll-Out,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3,"Assume a plank position with your hands on the exercise ball, roll the ball forward using your arms while keeping your core engaged, then roll it back to starting position."
+Swiss Ball V-Up With Foot Pass,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Swiss Ball V-Up With Foot Pass by lying on your back with legs extended, holding the exercise ball between your feet, lifting your legs and upper body simultaneously to pass the ball from your feet to your hands, then lowering back down and repeating for 4 sets."
+Exercise ball pike,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform exercise ball pikes on an exercise ball for 3 sets to target your abs and gain muscle in your waist, suitable for intermediate level at home or in the gym."
+Exercise ball bird dog,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3,"Get into a plank position with your hands on the exercise ball and alternate extending opposite arm and leg while engaging your core, for 3 sets."
+BOSU cross-body crunch,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5,Perform BOSU cross-body crunches using an exercise ball for 5 sets to target abs and gain muscle at an intermediate level.
+Exercise ball superman,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,4,"Lie face down on an exercise ball with arms extended overhead, lift legs and arms simultaneously to engage abs, perform 4 sets."
+Exercise Ball Knee Tuck - Gethin Varation,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,4,"Perform Exercise Ball Knee Tucks with Gethin Variation on an exercise ball for 4 sets to target abs and gain muscle in the waist, suitable for intermediate level at the gym or at home."
+Alternating Exercise Ball Knee Tucks - Gethin Variation,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5,Perform 5 sets of Alternating Exercise Ball Knee Tucks - Gethin Variation using an exercise ball to target your abs and gain muscle in your waist.
+AM Ball Crunch,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5,Perform 5 sets of AM Ball Crunches using an exercise ball to target and strengthen your abs for muscle gain.
+BOSU knee tuck,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform BOSU knee tucks on an exercise ball for 4 sets to target abs and gain muscle at an intermediate level.
+30 Bosu Cable Reverse Crunch,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,4,Perform 30 Bosu Cable Reverse Crunches using an exercise ball for 4 sets to target and gain muscle in the abs and waist at an intermediate level.
+30 Side Plank On Ball,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 30 side planks on an exercise ball, focusing on engaging your abs, for 5 sets."
+Hanging exercise ball leg raise,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform hanging leg raises with an exercise ball between your ankles, focusing on engaging your abs and lifting your legs towards the ceiling for 3 sets."
+Taylor Exercise Ball Stir-The-Pot,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,3,"Perform 3 sets of Exercise Ball Stir-The-Pot on an exercise ball to target and strengthen your abs, focusing on the waist, for an intermediate level workout to gain muscle."
+FYR2 Air Ball,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform 5 sets of FYR2 Air Ball exercise using an exercise ball to target abs and gain muscle in the waist area, suitable for intermediate level at the gym or at home."
+Feet-elevated plank on ball,abs,Exercise Ball,Intermediate,1,1,Gain Muscle,waist,duration,5,"Perform a feet-elevated plank on an exercise ball for 5 sets to target your abs and gain muscle in your waist, suitable for intermediate level at the gym or at home."
+Lateral Band Walk,abductors,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform lateral band walks with a resistance band around your thighs, taking small steps sideways to target the abductors for 3 sets."
+Band Hip Adductions,adductors,band,Beginner,1,1,Gain Muscle,upper legs,duration,4,"Place band around ankles, stand with feet hip-width apart, slowly bring one leg out to the side then back to center, repeat on other leg for 4 sets."
+FYR2 Standing Banded Leg Abduction,abductors,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Attach band around ankles, stand with feet hip-width apart, lift one leg out to side against resistance, return to starting position, repeat on other leg for 3 sets."
+Adductor SMR,adductors,Foam Roll,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Using a foam roller, perform 5 sets of self-myofascial release on the adductors to gain muscle in the upper legs."
+Iliotibial band SMR,abductors,Foam Roll,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform Iliotibial band self-myofascial release using a foam roll on the abductors for 3 sets at an intermediate level to gain muscle in the upper legs.
+Lateral box jump,adductors,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of lateral box jumps with weighted equipment to target adductors and gain muscle in the upper legs at an intermediate level.
+Lying Bent Leg Groin,adductors,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5,"Lie on your back with knees bent, feet flat on the floor, and legs opened out to the sides while holding a weight between your knees, performing 5 sets to target the adductors and gain muscle in the upper legs."
+Thigh adductor,adductors,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of thigh adductor machine exercises at the gym to target adductors and gain muscle in the upper legs.
+Thigh abductor,abductors,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of thigh abductor machine exercises at the gym to target and gain muscle in the abductors of the upper legs.
+Standing Hip Circles,abductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4,"Stand with feet hip-width apart, hands on hips, and rotate hips in circular motion, focusing on engaging abductors, perform 4 sets for muscle gain."
+Groiners,adductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Groiners to target the adductors and gain muscle in the upper legs using only your body weight.
+Windmills,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Windmills to target the abductors and gain muscle in the upper legs using just your body weight at an intermediate level.
+Fire Hydrant,abductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Fire Hydrant exercise to target abductors and gain muscle in the upper legs using only body weight.
+Side Leg Raises,adductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of side leg raises to target the adductors and gain muscle in the upper legs using only your body weight.
+Lateral hop,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of lateral hops to target the adductors and gain muscle in the upper legs, using only your body weight at an intermediate level either at the gym or at home."
+Monster Walk,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Monster Walks with body weight to target abductors and gain muscle in the upper legs.
+Side Lying Groin Stretch,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Lie on your side with your bottom leg bent, top leg straight, and gently push your hips forward to feel a stretch in your inner thigh."
+Single-leg lying cross-over stretch,abductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Lie on your back with one leg straight and the other crossed over, hold for a few seconds, then switch legs for 5 sets."
+IT Band and Glute Stretch,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform IT band and glute stretch by crossing one leg in front of the other, bending sideways at the waist, and holding the stretch for a duration of time, completing 5 sets on each side to target the abductors and gain muscle in the upper legs, using only body weight as equipment at an intermediate level either at the gym or at home."
+Carioca quick step,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Carioca quick step without any equipment to target adductors and gain muscle in the upper legs.
+Standing hip circle,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform standing hip circles with body weight, focusing on abductors, for 4 sets to gain muscle in the upper legs at an intermediate level."
+Side-To-Side Adductor Stretch,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Side-To-Side Adductor Stretch to target the adductors and gain muscle in the upper legs using only your body weight at an intermediate level.
+Dynamic pigeon stretch,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform the dynamic pigeon stretch to target abductors using body weight, for 3 sets, aiming to gain muscle in the upper legs at an intermediate level."
+Traveling thigh killa,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Traveling thigh killa exercise targeting abductors using body weight, focusing on gaining muscle in the upper legs."
+FYR Thigh Killa,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of FYR Thigh Killa exercise to target abductors and gain muscle in the upper legs using only body weight at an intermediate level.
+Cross-over jack,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform cross-over jacks by jumping with legs crossed and arms raised overhead, targeting abductors, for 3 sets at an intermediate level to gain muscle, using only body weight as equipment."
+Lateral cone hop,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform lateral cone hops for 3 sets to target adductors and gain muscle in the upper legs at an intermediate level using only body weight.
+HM Right Leg Swing,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Stand tall and swing your right leg out to the side as high as possible, engaging your abductors, for 3 sets."
+HM Straddle Stretch,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of HM Straddle Stretch to target the abductors and gain muscle in the upper legs using only body weight at an intermediate level.
+HM Right Side-Kick,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of HM Right Side-Kick to target abductors and gain muscle in the upper legs, using only body weight, at an intermediate level either at the gym or at home."
+HM Frog Stretch,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of HM Frog Stretch, focusing on abductors, using only body weight, to gain muscle in the upper legs at an intermediate level."
+HM Kick-Out,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform HM Kick-Outs for 3 sets to target abductors and gain muscle in the upper legs using only your body weight, suitable for intermediate level, can be done at home or in the gym."
+HM Left Leg Swing,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Stand with your left hand on a stable surface, swing your left leg out to the side and back in a controlled motion for 4 sets."
+UNS Foam Roll Adductor,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Using a foam roller, roll along the inside of your thigh, from the knee to the groin, for 3 sets to target the adductors and gain muscle in the upper legs."
+MetaBurn Groiner,abductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of MetaBurn Groiners to target your abductors and gain muscle in your upper legs using just your body weight at an intermediate level.
+Side-lying leg adduction scissor,adductors,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Lie on your side with legs straight, lift top leg towards ceiling then lower towards bottom leg, repeat for desired sets."
+Adductor/Groin,adductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of adductor/groin exercises using body weight to target the adductors and gain muscle in the upper legs.
+Groin and Back Stretch,adductors,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of groin and back stretches using only your body weight to target the adductors and gain muscle in the upper legs.
+Incline dumbbell biceps curl,biceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,5,"Perform 5 sets of incline dumbbell biceps curls using a band to target the biceps and gain muscle in the upper arms, suitable for intermediate level at both the gym and home."
+Banded biceps curl in squat position,biceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,5,Perform banded biceps curls in a squat position for 5 sets to gain muscle in the upper arms.
+Banded Hammer Press - Gethin Variation,biceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Perform 4 sets of banded hammer press with a Gethin variation to target the biceps and gain muscle in the upper arms using a band at an intermediate level, either at the gym or at home."
+Band standing concentration curl,biceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,5,"Stand on a resistance band with one foot, curl the band up towards your shoulder while keeping your elbow close to your body, and slowly lower back down."
+Brachialis SMR,biceps,Foam Roll,Beginner,1,1,Gain Muscle,upper arms,duration,4,"Perform 4 sets of Brachialis SMR using a foam roll to target the biceps for muscle gain, suitable for beginners at home or in the gym."
+Wide-grip barbell curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of wide-grip barbell curls with a barbell to target the biceps and gain muscle in the upper arms.
+Barbell Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of barbell curls using a barbell to target the biceps and gain muscle in the upper arms at an intermediate level.
+EZ-bar spider curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of EZ-bar spider curls using a barbell to target the biceps and gain muscle in the upper arms at an intermediate level.
+Close-grip EZ-bar curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of close-grip EZ-bar curls using a barbell to target the biceps and gain muscle in the upper arms.
+Preacher Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of preacher curls using a barbell to target and gain muscle in the biceps for an intermediate level workout at the gym.
+Seated Close-Grip Concentration Barbell Curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5,"Sit on a bench with your feet flat on the floor, hold a barbell with a close grip, curl the barbell towards your chest while keeping your elbows close to your body, and slowly lower back down."
+Drag curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of drag curls using a barbell to target the biceps and gain muscle in the upper arms.
+Reverse-grip barbell curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of reverse-grip barbell curls with a barbell to target the biceps and gain muscle in the upper arms.
+Seated Straigh-Bar Curl Superset,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of seated straight-bar curl supersets using a barbell to target the biceps and gain muscle in the upper arms.
+Lying High Bench Barbell Curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,4,"Lie on a high bench with your arms extended holding a barbell, curl the barbell up towards your face, then lower back down with control for 4 sets."
+Close-grip barbell curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of close-grip barbell curls using a barbell to target the biceps and gain muscle in the upper arms.
+Barbell Curls Lying Against An Incline,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of Barbell Curls Lying Against An Incline using a barbell to target the biceps and gain muscle in the upper arms as a beginner.
+Seated wide-grip curl to close-grip curl,biceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of seated wide-grip curls to close-grip curls with a barbell to target the biceps and gain muscle in the upper arms.
+Dave Draper Forehead Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of Dave Draper Forehead Curls using a barbell to target the biceps and gain muscle in the upper arms.
+Reverse-grip EZ-bar curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Hold the EZ-bar with an underhand grip, curl the bar towards your chest while keeping your elbows close to your body, then slowly lower back down."
+EZ-Bar Spider Curl - Gethin Variation,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of EZ-Bar Spider Curls using a barbell to target the biceps and gain muscle in the upper arms at an intermediate level.
+Barbell curl-,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Perform 5 sets of barbell curls using a barbell to target and gain muscle in the biceps, suitable for intermediate level at the gym."
+Paul Carter Barbell Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Perform 3 sets of Paul Carter Barbell Curls using a barbell to target and gain muscle in the biceps, suitable for intermediate level."
+Close-Grip EZ-Bar Curl - Gethin Variation,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Perform 5 sets of Close-Grip EZ-Bar Curls with an overhand grip, keeping elbows close to sides and focusing on squeezing biceps at the top of the movement."
+EZ-bar preacher curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of EZ-bar preacher curls using a barbell to target the biceps and gain muscle in the upper arms at an intermediate level.
+Seated Barbell Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of Seated Barbell Curls using a barbell to target the biceps and gain muscle in the upper arms at an intermediate level.
+AM Standing Barbell Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of AM Standing Barbell Curls using a barbell to target the biceps and gain muscle in the upper arms.
+30 Arms Standing Barbell Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Perform 4 sets of standing barbell curls, lifting the barbell with both arms simultaneously to work the biceps and gain muscle in the upper arms."
+30 Arms Incline Biceps Curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 30 incline biceps curls with a barbell for 3 sets to target and gain muscle in the upper arms at an intermediate level.
+Standing band biceps curl,biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of standing band biceps curls with a barbell to target the biceps and gain muscle in the upper arms at an intermediate level.
+Incline Hammer Curls,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,5,Perform 5 sets of Incline Hammer Curls with dumbbells to target the biceps and gain muscle in the upper arms.
+"Bicep Curls ""21s""",biceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Perform 7 partial bicep curls from bottom to halfway, then 7 from halfway to top, and finish with 7 full range of motion bicep curls using a barbell for 3 sets."
+Hammer Curls,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform 3 sets of hammer curls with a dumbbell to target and gain muscle in the biceps, keeping your upper arms stationary and curling the weight up towards your shoulders."
+Biceps curl to shoulder press,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4,"Perform biceps curl with dumbbells, then immediately press the dumbbells overhead, for 4 sets to gain muscle in the upper arms."
+Concentration curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform 5 sets of concentration curls using a dumbbell to target the biceps and gain muscle in the upper arms at an intermediate level, either at the gym or at home."
+Flexor Incline Dumbbell Curls,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4,"Perform 4 sets of Flexor Incline Dumbbell Curls using dumbbells to target and gain muscle in the biceps at a beginner level, either at the gym or at home."
+Dumbbell Bicep Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of dumbbell bicep curls using an intermediate level weight to target and gain muscle in the biceps.
+Cross-body hammer curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4,"Hold a dumbbell in each hand, curl one arm across your body towards the opposite shoulder, then switch arms, keeping your elbows close to your body."
+Dumbbell Alternate Bicep Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform 4 sets of Dumbbell Alternate Bicep Curls with a dumbbell in each hand, curling one arm at a time while keeping your elbows close to your body."
+Single-arm dumbbell preacher curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform single-arm dumbbell preacher curls with a dumbbell, focusing on the biceps, for 4 sets to gain muscle in the upper arms at an intermediate level."
+Alternate Incline Dumbbell Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of Alternate Incline Dumbbell Curls using dumbbells to target the biceps and gain muscle in the upper arms at an intermediate level.
+Standing concentration curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3,"Perform 3 sets of standing concentration curls using a dumbbell to target the biceps and gain muscle in the upper arms, suitable for beginners at the gym or at home."
+Seated dumbbell biceps curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Sit on a chair with a dumbbell in each hand, palms facing forward, and curl the weights towards your shoulders while keeping your elbows close to your body."
+Alternating incline dumbbell biceps curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform alternating incline dumbbell biceps curls using a dumbbell, targeting the biceps to gain muscle in 5 sets."
+Alternate Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform alternate hammer curls with dumbbells, keeping elbows close to body and palms facing each other, for 3 sets to target biceps and gain muscle in the upper arms."
+Preacher Hammer Dumbbell Curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3,Perform 3 sets of preacher hammer dumbbell curls with a dumbbell to target the biceps and gain muscle in the upper arms.
+Dumbbell preacher curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform 4 sets of dumbbell preacher curls using a dumbbell to target the biceps and gain muscle in the upper arms, suitable for intermediate level at both the gym and home."
+Lying Supine Dumbbell Curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,5,"Lying on your back, hold a dumbbell in each hand and curl them towards your shoulders, focusing on contracting your biceps."
+Straight-arm plank with biceps curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3,"Perform a straight-arm plank while holding a dumbbell in each hand, curling the weights towards your shoulders with your palms facing up."
+Standing Dumbbell Reverse Curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3,"Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing down, curl the weights up towards your shoulders while keeping your elbows close to your body, then lower back down with control."
+Palms-out incline biceps curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3,"Perform palms-out incline biceps curls using a dumbbell to target the biceps for muscle gain, completing 3 sets at a beginner level either at the gym or at home."
+Face-down incline dumbbell biceps curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,5,Perform face-down incline dumbbell biceps curls with a dumbbell while lying on an incline bench for 5 sets to target and gain muscle in the biceps.
+Standing Inner-Biceps Curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4,"Stand with feet shoulder-width apart, hold a dumbbell in each hand with palms facing forward, and curl the weights towards your chest while keeping elbows close to your body."
+Seated Dumbbell Inner Biceps Curl,biceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,5,"Sit on a chair with your back straight, hold a dumbbell in each hand, curl the weights towards your chest, and slowly lower them back down for 5 sets."
+Seated hammer curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Sit on a bench with back straight, hold a dumbbell in each hand with palms facing inwards, curl the weights towards your shoulders while keeping elbows close to your body, then slowly lower back down."
+Paul Carter Incline Dumbbell Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform 4 sets of Paul Carter Incline Dumbbell Biceps Curls using dumbbells to target the biceps and gain muscle in the upper arms, suitable for intermediate level at home or in the gym."
+FYR Dumbbell Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of FYR Dumbbell Curls using a dumbbell to target the biceps and gain muscle in the upper arms.
+Paul Carter Concentration Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform 3 sets of Paul Carter Concentration Curls with a dumbbell to target the biceps and gain muscle in the upper arms at an intermediate level, either at the gym or at home."
+FYR Dumbbell Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of FYR Dumbbell Hammer Curls with a dumbbell to target the biceps and gain muscle in the upper arms.
+Dumbbell overhead hold with single-arm curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,Hold a dumbbell overhead with one arm while performing bicep curls with the other arm for 3 sets.
+Dumbbell biceps curl to upright row,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform 3 sets of dumbbell biceps curls to upright rows to target the biceps and gain muscle in the upper arms using dumbbells at an intermediate level, either at the gym or at home."
+FYR Kneeling Biceps,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Kneel on the ground with a dumbbell in each hand, curl the weights towards your shoulders while keeping your elbows close to your body, then lower back down with control for 5 sets."
+Lunge hold dumbbell curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform a lunge hold while simultaneously curling a dumbbell with your biceps for 4 sets.
+FYR Dumbbell Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform 5 sets of FYR Dumbbell Biceps Curls using a dumbbell to target and gain muscle in the biceps at an intermediate level, either at the gym or at home."
+TBS Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,Perform 5 sets of TBS Hammer Curls using dumbbells to target and gain muscle in the biceps.
+Alternating dumbbell snatch,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform alternating dumbbell snatches by standing with feet shoulder-width apart, holding a dumbbell in one hand, bending at the knees and hips to lower the dumbbell to the floor, then explosively extending your hips and knees while pulling the dumbbell up to shoulder height in a single motion, switching hands at the top of the movement, and repeating on the other side for a total of 3 sets."
+TBS Incline Dumbbell Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform 5 sets of TBS Incline Dumbbell Curls with a dumbbell to target and gain muscle in the biceps, suitable for intermediate level, can be done at the gym or at home."
+Reverse-grip dumbbell curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform reverse-grip dumbbell curls with a dumbbell, targeting the biceps to gain muscle in the upper arms, for intermediate level, completing 5 sets."
+Hammer curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of hammer curls using a dumbbell to target the biceps and gain muscle in the upper arms.
+Incline Dumbbell Curl - Gethin Variation,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform 3 sets of Incline Dumbbell Curls with a Gethin Variation using dumbbells to target the biceps for muscle gain at an intermediate level, either at the gym or at home."
+Dumbbell Hammer Curl - Gethin Variation,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,Perform 3 sets of Dumbbell Hammer Curls with palms facing each other to target the biceps and gain muscle in the upper arms.
+Seated Dumbbell Curl - Gethin Variation,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Sit on a bench with back support, holding a dumbbell in each hand, curl the weights up towards your shoulders while keeping your elbows stationary, then lower back down with control for 3 sets."
+Single-arm seated dumbbell curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Sit on a bench with back support, hold a dumbbell in one hand, curl the weight towards your shoulder while keeping your elbow stationary, then lower back down with control, repeat for desired reps and switch arms."
+Dumbbell biceps curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,Perform 3 sets of dumbbell biceps curls using an intermediate level weight to target and gain muscle in the upper arms.
+Lying Cable Curl - Gethin Variation,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Lie on your back on a bench, hold a dumbbell in each hand with arms fully extended, curl the weights towards your shoulders while keeping your elbows stationary, then slowly lower back down."
+AM Hammer Curls,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,Perform 5 sets of AM Hammer Curls with dumbbells to target the biceps and gain muscle in the upper arms.
+HM Alternating Reverse Lunge With Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Hold dumbbells in each hand, step back with one foot into a reverse lunge while curling the dumbbells towards your shoulders, alternate legs and repeat for 3 sets."
+Seated Biceps Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Sit on a bench with your back straight, hold a dumbbell in each hand with palms facing each other, and curl the weights up towards your shoulders while keeping your elbows stationary."
+AM Seated Hammer Curls,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Sit on a chair with back straight, hold a dumbbell in each hand, curl the weights towards your shoulders while keeping elbows close to your body, then slowly lower back down."
+Alternating hammer curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform alternating hammer curls with dumbbells, keeping elbows close to body and alternating arms while curling to target biceps for 4 sets."
+Seated alternating biceps curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Sit on a chair holding a dumbbell in each hand, curl one arm up towards shoulder while keeping the other arm down, alternate arms for 5 sets."
+Alternating biceps curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform alternating biceps curls with a dumbbell, focusing on one arm at a time while keeping the opposite arm stationary, for 4 sets to gain muscle in the upper arms at an intermediate level, can be done at home or in the gym."
+Holman Slow Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform 5 sets of Holman Slow Biceps Curls with a dumbbell to target and gain muscle in the biceps, focusing on slow and controlled movements."
+Holman Biceps Curl to Chest Punch,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Hold a dumbbell in each hand, curl the weights up to your chest, then punch forward while keeping your elbows close to your body. Repeat for 5 sets."
+Holman Right Arm Heavy Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform 4 sets of Holman Right Arm Heavy Biceps Curls with a dumbbell to target and gain muscle in the biceps at an intermediate level, either at the gym or at home."
+Holman Left Arm Heavy Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Hold a dumbbell in your left hand, keeping your elbow close to your body, curl the weight up towards your shoulder, then slowly lower it back down, aiming for 3 sets."
+Holman Alternating Front Lunge Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Hold a dumbbell in each hand, step forward into a lunge with right leg, curl dumbbells towards shoulders, return to starting position, then lunge with left leg and curl dumbbells again, repeat for 5 sets."
+Holman Weighted Double-Time Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform 5 sets of Holman Weighted Double-Time Biceps Curls using a dumbbell to target and gain muscle in the biceps at an intermediate level, either at the gym or at home."
+Holman Heavy Right Arm Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of Holman Heavy Right Arm Biceps Curls using a dumbbell to target the biceps and gain muscle in the upper arms.
+Holman Heavy Left Arm Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Hold a dumbbell in your left hand, keeping your arm close to your body, curl the weight up towards your shoulder, then slowly lower it back down. Repeat for 4 sets."
+MetaBurn Dumbbell Drag Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,Perform 3 sets of MetaBurn Dumbbell Drag Curls using a dumbbell to target the biceps and gain muscle in the upper arms.
+MetaBurn Hammer Curl to Overhead Press,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of MetaBurn Hammer Curl to Overhead Press using a dumbbell to target the biceps and gain muscle in the upper arms.
+MetaBurn Biceps Curl To Lateral Raise,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,Perform 5 sets of MetaBurn Biceps Curl To Lateral Raise using dumbbells to target biceps and gain muscle in the upper arms.
+FYR2 Alternating Dumbbell Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform 3 sets of alternating dumbbell curls with a dumbbell in each hand, focusing on squeezing the biceps at the top of the movement."
+FYR2 Pulse Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform 4 sets of FYR2 Pulse Biceps Curls using dumbbells to target and gain muscle in the biceps, focusing on the upper arms at an intermediate level either at the gym or at home."
+FYR2 Single-Dumbbell Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,Perform 3 sets of single-dumbbell biceps curls to target and gain muscle in the upper arms at an intermediate level using a dumbbell.
+FYR2 Seesaw Dumbbell Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform 3 sets of Seesaw Dumbbell Biceps Curls, alternating arms while keeping core engaged, focusing on the biceps, using a dumbbell at an intermediate level to gain muscle in the upper arms."
+FYR2 Dumbbell Curl-Row Complex,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform 4 sets of FYR2 Dumbbell Curl-Row Complex to target biceps and gain muscle, using a dumbbell for an intermediate level workout targeting the upper arms."
+30 Arms Standing Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform 3 sets of standing biceps curls with dumbbells, focusing on contracting the biceps while keeping your back straight and core engaged."
+30 Arms Standing Alternating Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, curl one arm up towards shoulder while keeping the other arm down, alternate arms for 4 sets."
+30 Arms Standing Alternating Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform 5 sets of standing alternating hammer curls with dumbbells, switching arms with each rep to target the biceps and gain muscle in the upper arms."
+30 Arms Single-Arm Hammer Preacher Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform 30 single-arm hammer preacher curls with a dumbbell, focusing on the biceps, for 3 sets to gain muscle in the upper arms."
+30 Arms Standing Dumbbell Hammer Curl 21s,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform 30 standing dumbbell hammer curls, alternating arms, for 21 reps each (7 reps bottom half, 7 reps top half, 7 full reps) for a total of 4 sets to target the biceps and gain muscle in the upper arms."
+30 Arms Single-Arm Dumbbell Preacher Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,Perform 30 single-arm dumbbell preacher curls for each arm in 3 sets to target the biceps and gain muscle in the upper arms.
+30 Arms Seated Dumbbell Concentration Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Sit on a bench with a dumbbell in one hand, brace elbow against inner thigh, curl dumbbell towards shoulder while keeping upper arm stationary, then lower back down."
+30 Arms Seated Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Sit on a chair with your back straight, hold a dumbbell in each hand, curl both arms up towards your shoulders, and slowly lower back down for 5 sets."
+30 Arms Seated Alternating Biceps Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Sit on a chair with a dumbbell in each hand, curl one arm at a time towards your shoulder while keeping the other arm extended, alternating arms for 3 sets."
+30 Arms Incline Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,Perform 30 incline hammer curls with dumbbells targeting the biceps for 3 sets to gain muscle in the upper arms.
+30 Arms Hammer Curl,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform 30 alternating hammer curls with dumbbells, focusing on contracting the biceps at the top of the movement."
+Suspended Curl,biceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of suspended curls using weighted equipment to target and gain muscle in the biceps.
+30 Arms Incline Dumbbell Triceps Extension,biceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform 30 sets of incline dumbbell triceps extensions to target your biceps and gain muscle, using a dumbbell at an intermediate level."
+Plate hammer curl,biceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of plate hammer curls with weighted equipment to target the biceps and gain muscle in the upper arms.
+Standing Biceps Stretch,biceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,4,"Stand with feet shoulder-width apart, hold a weight in one hand, extend arm straight out to the side, and gently pull fingers back with opposite hand to stretch biceps, then switch arms."
+Barbell spider curl,biceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Perform 3 sets of barbell spider curls to target the biceps and gain muscle, using weighted equipment at an intermediate level."
+Reverse Plate Curls,biceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,5,"Hold a weighted plate with both hands, palms facing down, and curl the plate towards your chest before slowly lowering it back down. Repeat for 5 sets."
+Barbell forehead curl,biceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of barbell forehead curls using a weighted barbell to target the biceps and gain muscle in the upper arms.
+Standing One-Arm Cable Curl,biceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,3,"Stand facing the cable machine, grasp the handle with one hand, and curl the weight towards your shoulder while keeping your elbow stationary."
+Overhead cable curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of overhead cable curls using a cable machine to target and gain muscle in the biceps for intermediate level individuals.
+Reverse Cable Curl,biceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,4,"Stand facing a cable machine, grab the handle with an underhand grip, curl the handle towards your shoulders, then slowly lower it back down."
+Lying cable biceps curl,biceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of lying cable biceps curls with a cable machine to target the biceps and gain muscle in the upper arms.
+Standing Biceps Cable Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of Standing Biceps Cable Curls using a cable machine to target the biceps and gain muscle in the upper arms.
+Cable rope hammer curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Stand with feet shoulder-width apart, grasp cable rope with palms facing each other, curl hands towards shoulders while keeping elbows close to body, then lower back down with control."
+Cable rope preacher hammer curl,biceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of cable rope preacher hammer curls at the gym to target the biceps and gain muscle in the upper arms.
+Lying Close-Grip Bar Curl On High Pulley,biceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of Lying Close-Grip Bar Curl on High Pulley using a cable machine to target the biceps and gain muscle in the upper arms.
+Cable EZ-Bar Preacher Curl - Gethin Variation,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform Cable EZ-Bar Preacher Curls with a pronated grip on a cable machine for 5 sets to target the biceps and gain muscle in the upper arms at an intermediate level.
+Squatting cable EZ-bar biceps curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of squatting cable EZ-bar biceps curls using a cable machine to target and gain muscle in the biceps for intermediate level individuals.
+Cable straight-bar biceps curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of cable straight-bar biceps curls using a cable machine to target the biceps and gain muscle in the upper arms.
+Standing reverse-grip cable curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Stand with feet shoulder-width apart, grasp cable with palms facing up, curl hands towards shoulders while keeping elbows close to body, slowly lower back to starting position."
+High-Pulley Cable Curl - Gethin Variation,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of High-Pulley Cable Curl - Gethin Variation using a cable machine to target the biceps and gain muscle in the upper arms.
+Lying high-cable biceps curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Perform lying high-cable biceps curls using a cable machine to target the biceps, completing 5 sets to gain muscle in the upper arms."
+Standing High Cable Curl - Gethin Variation,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Stand facing a cable machine, grasp the handle with an underhand grip, and curl the cable towards your shoulders while keeping your elbows stationary."
+Standing Cable Curl - Gethin Variation,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of Standing Cable Curl - Gethin Variation using a cable machine to target the biceps and gain muscle in the upper arms.
+Lying Close-Grip Bar Curl On High Pulley - Gethin Variation,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Perform lying close-grip bar curls on high pulley with cable machine, focusing on biceps, for 4 sets to gain muscle in the upper arms - Gethin Variation."
+Seated cable biceps curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Sit on a bench in front of a cable machine, grasp the handle with an underhand grip, and curl the weight towards your shoulders while keeping your elbows stationary."
+High Cable Curls,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Stand facing a cable machine, grab the handle with an underhand grip, and curl the handle towards your shoulders while keeping your elbows stationary."
+AM Cable Biceps Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of AM Cable Biceps Curls using a cable machine to target the biceps and gain muscle in the upper arms.
+Double Arm Cable Biceps Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Stand in front of a cable machine with a handle attached to each side, grasp both handles with an underhand grip, and curl both arms simultaneously towards your shoulders, keeping your elbows close to your body."
+Single-arm cable biceps curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Stand with feet shoulder-width apart, grasp the cable with one hand, keep elbow close to body, curl weight towards shoulder, then slowly lower back down."
+UP Cable Curl With Straight Bar,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Stand in front of a cable machine with a straight bar attached, grip the bar with an underhand grip, and curl the bar upwards towards your shoulders while keeping your elbows close to your body."
+30 Arms Squatting Cable Straight-Bar Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of 30 arms squatting cable straight-bar curls using a cable machine to target the biceps and gain muscle in the upper arms.
+30 Arms Cable Rope Hammer Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of 30 cable rope hammer curls to target the biceps and gain muscle in the upper arms.
+30 Arms High Cable Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of 30 cable curls with arms raised high to target the biceps and gain muscle in the upper arms.
+30 Arms Cable Straight-Bar Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Perform 5 sets of 30 cable straight-bar curls to target the biceps and gain muscle in the upper arms, using a cable machine at an intermediate level."
+30 Arms BFR High Cable Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Perform 30 repetitions of high cable curls with blood flow restriction on the biceps using a cable machine, for a total of 4 sets."
+30 Arms Cable Concentration Curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of 30 Arms Cable Concentration Curls using a cable machine to target the biceps and gain muscle in the upper arms.
+Machine Bicep Curl,biceps,Machine,Beginner,1,0,Gain Muscle,upper arms,weight,4,"Using a machine, perform 4 sets of bicep curls to target the upper arms and gain muscle."
+BFR cable rope hammer curl,biceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of BFR cable rope hammer curls using a cable machine to target and gain muscle in the biceps.
+Machine Preacher Curls,biceps,Machine,Beginner,1,0,Gain Muscle,upper arms,weight,3,"Using a machine, perform 3 sets of machine preacher curls to target and gain muscle in the biceps for beginners."
+Machine preacher curl,biceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Using a machine preacher curl, perform 5 sets to target the biceps and gain muscle in the upper arms at an intermediate level."
+Single-arm machine preacher curl,biceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of single-arm machine preacher curls using a machine to target the biceps and gain muscle in the upper arms at an intermediate level.
+30 Arms BFR Machine Preacher Curl,biceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 30 reps of BFR Machine Preacher Curls on the machine for 4 sets to target and gain muscle in the biceps.
+Seated Biceps,biceps,body weight,Beginner,1,1,Gain Muscle,upper arms,duration,4,"Sit on a chair with your back straight, palms facing up, and curl your arms towards your shoulders for 4 sets."
+Smith machine drag curl,biceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Using a Smith machine, stand upright with a shoulder-width grip on the barbell, curl the barbell towards your chest while keeping your elbows close to your body, then slowly lower back down to starting position for 5 sets."
+UN Pull-Up Neutral,biceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,Perform 5 sets of UN Pull-Up Neutral exercise to target biceps and gain muscle using body weight at an intermediate level.
+Pull-up - Gethin Variation,biceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,Perform 5 sets of Gethin Variation pull-ups using your body weight to target your biceps and gain muscle in your upper arms.
+TBS Chin-Up,biceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Perform 4 sets of TBS Chin-Ups to target the biceps and gain muscle, using only your body weight as equipment."
+UN Pull-Up Pronated,biceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Perform 4 sets of UN Pull-Up Pronated to target the biceps, using body weight as equipment, at an intermediate level to gain muscle in the upper arms."
+UN Pull-Up Supinated,biceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Perform 4 sets of UN Pull-Up Supinated to target the biceps using body weight, aiming to gain muscle in the upper arms at an intermediate level."
+EZ-Bar Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of EZ-Bar Curls using an ez barbell to target the biceps and gain muscle in the upper arms at an intermediate level.
+Reverse Barbell Preacher Curls,biceps,ez barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5,Perform Reverse Barbell Preacher Curls using an ez barbell for 5 sets to target the biceps and gain muscle in the upper arms.
+Close-Grip EZ-Bar Curl with Band,biceps,ez barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of Close-Grip EZ-Bar Curls with a band using an EZ barbell to target the biceps and gain muscle in the upper arms.
+Standing EZ-Bar Curl - Gethin Variation,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of Standing EZ-Bar Curls with a Gethin Variation using an ez barbell to target the biceps and gain muscle in the upper arms.
+TBS EZ-Bar Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Perform 3 sets of TBS EZ-Bar Curl using an EZ barbell to target and gain muscle in the biceps, focusing on the upper arms."
+Standing EZ-bar curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of standing EZ-bar curls using an EZ barbell to target the biceps and gain muscle in the upper arms.
+30 Arms EZ-Bar Spider Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of 30 Arms EZ-Bar Spider Curls using an ez barbell to target and gain muscle in the biceps for intermediate level individuals at the gym.
+30 Arms Standing Overhand EZ-Bar Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of 30 standing overhand EZ-bar curls with an intermediate level using an EZ barbell to target the biceps and gain muscle in the upper arms.
+30 Arms EZ-Bar Preacher Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of EZ-Bar Preacher Curls targeting the biceps using an ez barbell to gain muscle in the upper arms at an intermediate level.
+Calf Raises - With Bands,calves,band,Beginner,1,1,Gain Muscle,lower legs,duration,3,Perform 3 sets of calf raises using a band to target and strengthen your calves for muscle gain.
+30 Arms Standing EZ-Bar Curl,biceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of 30 standing EZ-bar curls with an intermediate level using an EZ barbell to target the biceps and gain muscle in the upper arms.
+Peroneals Stretch,calves,band,Intermediate,1,1,Gain Muscle,lower legs,duration,3,"Perform Peroneals Stretch using a band for 3 sets to target your calves and gain muscle in your lower legs, suitable for intermediate level at the gym or at home."
+Posterior Tibialis Stretch,calves,band,Intermediate,1,1,Gain Muscle,lower legs,duration,5,Perform 5 sets of posterior tibialis stretches using a band to target the calves for gaining muscle in the lower legs.
+Calf SMR,calves,Foam Roll,Beginner,1,1,Gain Muscle,lower legs,duration,3,Perform 3 sets of calf self-myofascial release using a foam roller to target and gain muscle in the lower legs.
+Rocking Standing Calf Raise,calves,barbell,Beginner,1,0,Gain Muscle,lower legs,weight,5,"Stand with your feet hip-width apart, place a barbell on your shoulders, rise up onto your toes, then lower back down to complete one rep, aiming for 5 sets."
+Smith machine standing calf raise,calves,barbell,Intermediate,1,0,Gain Muscle,lower legs,weight,3,Perform 3 sets of Smith machine standing calf raises using a barbell to target and gain muscle in the calves.
+Standing barbell calf raise,calves,barbell,Beginner,1,0,Gain Muscle,lower legs,weight,4,Perform 4 sets of standing barbell calf raises using a barbell to target and gain muscle in your lower legs.
+Barbell Seated Calf Raise,calves,barbell,Beginner,1,0,Gain Muscle,lower legs,weight,3,"Sit on a bench with a barbell resting on your knees, lift your heels as high as possible, then lower them back down."
+Calf Raise On A Dumbbell,calves,dumbbell,Beginner,1,1,Gain Muscle,lower legs,weight,5,"Stand with the balls of your feet on a dumbbell, raise your heels as high as possible, then lower back down."
+Standing Dumbbell Calf Raise,calves,dumbbell,Intermediate,1,1,Gain Muscle,lower legs,weight,4,"Stand with your feet shoulder-width apart, holding a dumbbell in each hand, and raise your heels as high as possible while keeping your legs straight, then lower back down."
+Dumbbell walking calf raise,calves,dumbbell,Intermediate,1,1,Gain Muscle,lower legs,weight,5,"Hold a dumbbell in each hand, stand up straight, and walk around on your toes while raising your heels as high as possible with each step."
+Single-leg standing dumbbell calf raise,calves,dumbbell,Intermediate,1,1,Gain Muscle,lower legs,weight,4,"Stand on one leg with a dumbbell in one hand, raise your heel as high as possible, then lower back down. Repeat for desired sets and reps on each leg."
+Balance Board,calves,weighted,Beginner,1,0,Gain Muscle,lower legs,weight,3,"Stand on a balance board with weighted equipment, targeting your calves for 3 sets to gain muscle in the lower legs, suitable for beginners at the gym."
+Weighted donkey calf raise,calves,weighted,Intermediate,1,0,Gain Muscle,lower legs,weight,3,Perform weighted donkey calf raises for 3 sets to gain muscle in your calves at an intermediate level using gym equipment.
+Anterior Tibialis-SMR,calves,weighted,Beginner,1,0,Gain Muscle,lower legs,weight,5,Perform 5 sets of Anterior Tibialis-SMR with weighted equipment to target and gain muscle in the calves.
+Agility Ladder,calves,weighted,Intermediate,1,0,Gain Muscle,lower legs,weight,3,Perform 3 sets of weighted Agility Ladder exercises targeting your calves at an intermediate level to gain muscle.
+Single-leg machine seated calf raise,calves,weighted,Intermediate,1,0,Gain Muscle,lower legs,weight,5,Perform 5 sets of single-leg machine seated calf raises with weighted resistance to target and gain muscle in the calves at an intermediate level.
+Foot-SMR,calves,weighted,Beginner,1,0,Gain Muscle,lower legs,weight,5,"Perform 5 sets of weighted calf raises, focusing on slow and controlled movements to target the calves and gain muscle."
+Smith Machine Calf Raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4,"Perform Smith Machine Calf Raises with the barbell on your shoulders, standing on the edge of a platform, lifting your heels as high as possible, then lowering them back down in a controlled motion for 4 sets."
+Seated Calf Raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4,Perform 4 sets of Seated Calf Raises on the machine to target and gain muscle in your calves.
+Standing Calf Raises,calves,Machine,Beginner,1,0,Gain Muscle,lower legs,weight,5,Perform 5 sets of Standing Calf Raises on the machine to target the calves and gain muscle in the lower legs.
+Calf Press On The Leg Press Machine,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4,Perform calf presses on the leg press machine for 4 sets to target and gain muscle in the lower legs at an intermediate level.
+Calf Press,calves,Machine,Beginner,1,0,Gain Muscle,lower legs,weight,4,Perform 4 sets of Calf Press on the machine to target and gain muscle in your lower legs as a beginner.
+Smith Machine Reverse Calf Raises,calves,Machine,Beginner,1,0,Gain Muscle,lower legs,weight,3,Perform 3 sets of Smith Machine Reverse Calf Raises to target and gain muscle in your calves using the machine.
+Seated Single-Leg Calf Press - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4,"Sit on the calf press machine, place one foot on the platform with the other foot crossed over, press the platform with your toes, and lower back down."
+Donkey Calf Raise - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,3,Perform Donkey Calf Raises on a machine for 3 sets to target and gain muscle in the calves.
+Seated Calf Raise - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4,Perform seated calf raises on a machine for 4 sets to target and gain muscle in the calves.
+Hack squat calf raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,5,Perform 5 sets of hack squat calf raises on the machine to target and gain muscle in your calves.
+Smith Machine Standing Calf Raises - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,3,Perform 3 sets of Smith Machine Standing Calf Raises with Gethin Variation to target and gain muscle in your calves using a machine at an intermediate level.
+Leg press calf raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,5,Perform 5 sets of leg press calf raises on the machine to target and gain muscle in the calves.
+Standing Calf Raise Facing Hack Squat Machine - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,4,"Perform 4 sets of Standing Calf Raises using a Hack Squat Machine, facing away from the machine, focusing on your calves to gain muscle."
+Calf Press On A Hack Squat Machine - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,5,"Perform 5 sets of calf presses on a hack squat machine, focusing on slow and controlled movements to target the calves and gain muscle."
+Seated Calf Press - Gethin Variation,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,5,"Perform 5 sets of seated calf presses on a machine, focusing on slow and controlled movements to target and gain muscle in the lower legs."
+30 Legs Seated Calf Raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,3,"Perform 3 sets of seated calf raises on the machine, focusing on your calves to gain muscle in your lower legs."
+30 Legs Standing Calf Raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,3,Perform 30 standing calf raises on a machine for 3 sets to target and gain muscle in the calves.
+Machine seated calf raise,calves,Machine,Intermediate,1,0,Gain Muscle,lower legs,weight,3,"Using a seated calf raise machine, set the appropriate weight, sit down, place your toes on the platform, lift the weight by extending your ankles, then lower the weight back down and repeat for 3 sets."
+Peroneals-SMR,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,3,"Perform self-myofascial release (SMR) on the peroneal muscles by using body weight to apply pressure, focusing on the calves, for 3 sets to gain muscle in the lower legs."
+Knee Circles,calves,body weight,Beginner,1,1,Gain Muscle,lower legs,duration,3,Perform 3 sets of knee circles using only your body weight to target your calves and gain muscle in your lower legs.
+Standing Gastrocnemius Calf Stretch,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,5,"Stand with one foot in front of the other, keeping both heels flat on the ground, and gently lean forward to stretch the calf muscles, holding for a duration of time."
+Seated Calf Stretch,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,5,"Sit on the floor with legs extended, loop a resistance band around the balls of your feet, and gently pull your toes towards you to stretch the calves for 5 sets."
+Wall calf stretch,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,4,"Perform 4 sets of wall calf stretches to target the calves and gain muscle, using just your body weight, at an intermediate level either at the gym or at home."
+Standing calf raise-,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,4,"Perform standing calf raises by lifting your heels off the ground while keeping your legs straight, then slowly lowering them back down, for 4 sets."
+Standing Calf Raise,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,5,Perform 5 sets of standing calf raises using only your body weight to target and gain muscle in your calves.
+Ankle Circles,calves,body weight,Beginner,1,1,Gain Muscle,lower legs,duration,4,"Perform ankle circles by rotating your foot in a circular motion, targeting the calves, for 4 sets."
+HM Left Calf-Spike Sumo Pulse,calves,body weight,Intermediate,1,1,Gain Muscle,lower legs,duration,3,"Perform 3 sets of HM Left Calf-Spike Sumo Pulse exercise to target the calves and gain muscle, using only your body weight, at an intermediate level in the gym or at home."
+Calf Stretch Elbows Against Wall,calves,body weight,Beginner,1,1,Gain Muscle,lower legs,duration,3,"Stand facing a wall with your elbows pressed against it, step one foot back and press your heel into the ground to stretch your calf muscle, hold for desired duration and switch legs."
+Cross Over - With Bands,pectorals,band,Beginner,1,1,Gain Muscle,chest,duration,3,"Attach band to a stable object at chest height, step away to create tension, cross arms in front of chest while keeping elbows slightly bent, then return to starting position."
+Standing Soleus And Achilles Stretch,calves,body weight,Beginner,1,1,Gain Muscle,lower legs,duration,5,"Stand with one foot in front of the other, keeping both heels flat on the ground, and lean forward to feel a stretch in the calves, hold for desired duration, switch legs, repeat for 5 sets."
+Bench Press - With Bands,pectorals,band,Beginner,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of bench press with bands to target the pectorals and gain muscle, using a band for resistance, suitable for beginners at the gym or at home."
+Bench Press With Short Bands,pectorals,band,Beginner,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of Bench Press with Short Bands to target pectorals and gain muscle, using a band at the gym or at home."
+Feet-Elevated TRX Push-Up,pectorals,band,Beginner,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of Feet-Elevated TRX Push-Ups using a band to target the pectorals and gain muscle, suitable for beginners at the gym or at home."
+Rusin Band Pull-Apart,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of Rusin Band Pull-Aparts using a band to target the pectorals for muscle gain, focusing on the chest muscles."
+HM Banded Cross-Over Pull,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,5,Perform 5 sets of HM Banded Cross-Over Pulls with a band to target the pectorals and gain muscle in the chest.
+UNS Banded Push-Up,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform push-ups with a resistance band looped around your back and hands, focusing on contracting your chest muscles with each rep for 3 sets."
+Band-suspended kettlebell bench press,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,5,"Attach band to bench and kettlebell, lie on bench with band around back and hold kettlebell with both hands, press kettlebell up and down while keeping tension on band for 5 sets."
+Taylor Band-Assisted One-Arm Push-Up,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of band-assisted one-arm push-ups, focusing on the pectorals, to gain muscle in the chest at an intermediate level."
+Incline band bench press,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of incline band bench press to target the pectorals and gain muscle, using a band for resistance at an intermediate level either at the gym or at home."
+Band push-up,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of band push-ups to target your pectorals and gain muscle, using a band for resistance at an intermediate level either at the gym or at home."
+Band chest fly,pectorals,band,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of band chest fly exercises to target the pectorals and gain muscle, using a band at an intermediate level either at the gym or at home."
+Close-grip bench press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of close-grip bench press using a barbell to target the pectorals and gain muscle in the chest.
+Barbell Bench Press - Medium Grip,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Barbell Bench Press with a medium grip targeting the pectorals using a barbell to gain muscle in the chest.
+Wide-grip bench press,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of wide-grip bench press with a barbell to target the pectorals and gain muscle in the chest.
+Decline barbell bench press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of decline barbell bench press with a barbell to target the pectorals and gain muscle in the chest.
+Wide-Grip Decline Barbell Bench Press,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of Wide-Grip Decline Barbell Bench Press with a barbell to target the pectorals and gain muscle in the chest.
+Barbell Incline Bench Press Medium-Grip,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3,"Perform 3 sets of Barbell Incline Bench Press Medium-Grip to target the pectorals and gain muscle, using a barbell as equipment at an intermediate level."
+Neck Press,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of barbell neck presses to target the pectorals and gain muscle in the chest as a beginner.
+Front Raise And Pullover,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of front raises and pullovers with a barbell to target the pectorals and gain muscle in the chest.
+Board bench press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of board bench press using a barbell to target the pectorals and gain muscle in the chest.
+Barbell Bench Press-Wide Grip,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Barbell Bench Press-Wide Grip using a barbell to target the pectorals and gain muscle in the chest.
+Wide-Grip Decline Barbell Pullover,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of Wide-Grip Decline Barbell Pullovers with a barbell to target the pectorals and gain muscle in the chest.
+Barbell Guillotine Bench Press,pectorals,barbell,Beginner,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of Barbell Guillotine Bench Press with a barbell to target the pectorals and gain muscle in the chest.
+Incline bench press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of incline bench presses using a barbell to target the pectoral muscles and gain muscle in the chest.
+Paul Carter Incline Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Paul Carter Incline Bench Press with a barbell at an intermediate level to target the pectorals and gain muscle in the chest.
+Bench press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of barbell bench press to target the pectorals and gain muscle in the chest.
+TBS Close-Grip Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of TBS Close-Grip Bench Press with a barbell to target pectorals and gain muscle in the chest.
+AM Flat Bench Barbell Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of AM Flat Bench Barbell Press using a barbell to target the pectorals and gain muscle in the chest.
+UP Close-Grip Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of Up Close-Grip Bench Press using a barbell to target the pectorals and gain muscle in the chest.
+UP Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of UP Bench Press using a barbell to target the pectorals and gain muscle in the chest as an intermediate level exercise.
+King Maker Barbell Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of King Maker Barbell Bench Press with a barbell to target the pectorals and gain muscle in the chest.
+King Maker Incline Barbell Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3,"Perform 3 sets of King Maker Incline Barbell Bench Press to target the pectorals and gain muscle, using a barbell at an intermediate level in the gym."
+30 Chest Incline Barbell Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of 30 Chest Incline Barbell Bench Press with a barbell to target the pectorals and gain muscle at an intermediate level.
+30 Chest Barbell Bench Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of 30 Barbell Bench Presses targeting the pectorals using a barbell for intermediate level to gain muscle in the chest.
+30 Chest 30-Degree Incline Dumbbell Press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of 30 Chest 30-Degree Incline Dumbbell Press using a barbell to target the pectorals and gain muscle.
+Spoto press,pectorals,barbell,Intermediate,1,0,Gain Muscle,chest,weight,3,"Perform Spoto press with a barbell for 3 sets to target the pectorals and gain muscle in the chest area, suitable for intermediate level."
+Kettlebell plyo push-up,pectorals,kettlebell,Intermediate,1,0,Gain Muscle,chest,weight,5,"Perform 5 sets of kettlebell plyo push-ups to target the pectorals and gain muscle, using a kettlebell for added resistance."
+One-Arm Kettlebell Floor Press,pectorals,kettlebell,Beginner,1,0,Gain Muscle,chest,weight,3,"Lie on your back with one arm holding a kettlebell, press the kettlebell towards the ceiling, and lower it back down to the floor for 3 sets."
+Kettlebell alternating floor press,pectorals,kettlebell,Beginner,1,0,Gain Muscle,chest,weight,3,"Perform 3 sets of kettlebell alternating floor press to target pectorals and gain muscle, using a kettlebell as weight at a beginner level in the gym."
+Extended Range One-Arm Kettlebell Floor Press,pectorals,kettlebell,Beginner,1,0,Gain Muscle,chest,weight,3,"Lie on your back on the floor with one arm extended holding a kettlebell, press the kettlebell up towards the ceiling, then lower it back down to the floor. Repeat for desired number of sets and reps."
+Leg-Over Floor Press,pectorals,kettlebell,Beginner,1,0,Gain Muscle,chest,weight,3,"Lie on your back with knees bent, hold a kettlebell in one hand, and press it over your chest while crossing your leg over your body."
+FYR2 Push-Up to Kettlebell Hike Combo,pectorals,kettlebell,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of FYR2 Push-Up to Kettlebell Hike Combo using a kettlebell to target the pectorals and gain muscle in the chest.
+Pushups,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of pushups to target the pectorals and gain muscle, using only body weight as equipment, suitable for intermediate level at the gym or at home."
+Incline Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of incline push-ups to target the pectorals and gain muscle, using only your body weight as equipment at an intermediate level."
+Hands-elevated push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5,Perform 5 sets of hands-elevated push-ups using only body weight to target your pectorals and gain muscle in your chest.
+Decline Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,Perform 5 sets of Decline Push-Ups to target the pectorals and gain muscle using only body weight at an intermediate level.
+Single-Arm Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of Single-Arm Push-Ups with your body weight to target your pectorals and gain muscle in your chest, suitable for beginners at the gym or at home."
+Close push-up to wide push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of close push-ups followed by wide push-ups, focusing on the pectorals, using only your body weight as resistance."
+Wide-grip hands-elevated push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5,"Perform wide-grip hands-elevated push-ups for 5 sets to target pectorals and gain muscle, using only body weight at a beginner level, either at the gym or at home."
+Push-Ups With Feet On An Exercise Ball,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of Push-Ups with feet on an exercise ball to target the pectorals and gain muscle, using body weight as equipment at an intermediate level in the gym or at home."
+Feet-elevated push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of feet-elevated push-ups to target pectorals and gain muscle, using only your body weight at an intermediate level."
+Isometric Wipers,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5,"Perform Isometric Wipers by lying on your back with arms outstretched, palms facing down, and legs lifted off the ground, then move legs side to side while engaging chest muscles for 5 sets."
+Clock push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of clock push-ups to target your pectorals and gain muscle, using only your body weight, at either the gym or at home."
+Incline Push-Up Depth Jump,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform incline push-ups on an elevated surface, then immediately jump off the platform and land softly, repeating for 3 sets to target the pectorals and gain muscle in the chest."
+Sphinx push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform push-ups with your hands positioned directly under your shoulders and elbows close to your body, while keeping your hips and back in a straight line, lowering your chest towards the ground and then pushing back up to the starting position."
+Tiger-bend push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,4,"Perform Tiger-bend push-ups for 4 sets to target pectorals and gain muscle, using only body weight, at a beginner level."
+Close-Hands Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,4,"Perform close-hands push-ups with body weight, focusing on the pectorals, for 4 sets to gain muscle in the chest, suitable for beginners at the gym or at home."
+Plyo push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of plyo push-ups to target your pectorals and gain muscle, using only your body weight, at a beginner level."
+Close-grip hands-elevated push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of close-grip hands-elevated push-ups to target the pectorals and gain muscle, using only your body weight at an intermediate level."
+Push-Up Wide,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of Push-Up Wide to target the pectorals and gain muscle, using only your body weight at a beginner level."
+Suspended push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of suspended push-ups to target your pectorals and gain muscle, using just your body weight at an intermediate level either at the gym or at home."
+Push Up to Side Plank,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform push up, then rotate body to side plank position on each side, repeat for 3 sets."
+Isometric Chest Squeezes,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of isometric chest squeezes by squeezing your pectorals together using only your body weight, focusing on gaining muscle in the chest."
+Side-to-side push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of side-to-side push-ups, focusing on engaging the pectoral muscles, using only your body weight as resistance."
+Typewriter push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,4,"Perform Typewriter push-ups for 4 sets to target the pectorals and gain muscle, using only your body weight, suitable for beginners at home or in the gym."
+Diamond push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of diamond push-ups to target the pectorals and gain muscle, with hands close together forming a diamond shape under the chest."
+Judo push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,3,"Perform Judo push-ups for 3 sets to target pectorals and gain muscle, using only your body weight, suitable for beginners at home or in the gym."
+Superman Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,4,"Perform push-ups with hands close together and explode off the ground to raise upper body and legs off the ground, resembling a flying position like Superman."
+One-Arm Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of one-arm push-ups to target the pectorals and gain muscle in the chest, using only your body weight as equipment at a beginner level."
+Clapping Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of clapping push-ups to target your pectorals and gain muscle, using only your body weight, suitable for beginners, at the gym or at home."
+Wide push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,3,"Perform wide push-ups with hands placed wider than shoulder-width apart, lower chest towards the ground, then push back up to starting position for 3 sets."
+Triple Clap Push-Up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of Triple Clap Push-Ups to target your pectorals and gain muscle, using only your body weight at a beginner level."
+Reverse-grip hands-elevated push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,3,"Perform reverse-grip hands-elevated push-ups for 3 sets to target the pectorals and gain muscle, using only body weight, suitable for beginners at the gym or home."
+Staggered push-up,pectorals,body weight,Beginner,1,1,Gain Muscle,chest,duration,5,"Perform staggered push-ups by placing one hand slightly ahead of the other, keeping your body in a straight line, and lowering yourself until your chest almost touches the ground, then pushing back up."
+Side kick-through push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform a side kick-through push-up for 5 sets to target your pectorals and gain muscle in your chest, using just your body weight at an intermediate level either at the gym or at home."
+Swimming,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,Perform 4 sets of bodyweight swimming exercises to target and gain muscle in the pectorals at an intermediate level.
+FYR Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of FYR Push-Ups to target the pectorals and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Frog push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of Frog push-ups to target the pectorals and gain muscle, using only body weight as equipment at an intermediate level."
+Push-Up - Gethin Variation,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of Gethin Variation push-ups to target the pectorals and gain muscle, using only your body weight at an intermediate level."
+Wide push-up plank hold,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Assume a push-up position with hands wider than shoulder-width apart, keeping body in a straight line and hold for designated sets."
+Close push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform close push-ups with hands positioned directly under shoulders, keeping core engaged and back straight, for 4 sets to target pectorals and gain muscle at an intermediate level, using only body weight equipment, at the gym or at home."
+HM Incline Push-Up On Chair,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform incline push-ups on a chair with hands on seat, body straight, lower chest to chair, then push back up, for 4 sets."
+HM Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of HM Push-Ups to target the pectorals and gain muscle, using only body weight, at an intermediate level, either at the gym or at home."
+HM Push-Plank,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of HM Push-Plank to target pectorals using body weight at an intermediate level, aiming to gain muscle in the chest area."
+AM Chest Dips,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,Perform 3 sets of chest dips using your body weight as resistance to target the pectoral muscles and gain muscle at an intermediate level.
+Push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of push-ups focusing on the pectoral muscles to gain muscle, using only your body weight as equipment, suitable for intermediate level at home or in the gym."
+UP Push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of UP Push-ups to target your pectorals and gain muscle, using only your body weight, at an intermediate level either at home or in the gym."
+UN Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of UN Push-Ups to target your pectorals and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+UNS Foam Roll Pecs,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Lie face down with foam roller under one pec, roll slowly back and forth to release tension, switch sides and repeat for 4 sets."
+UN Hands Elevated Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of UN Hands Elevated Push-Ups to target the pectorals and gain muscle, using only your body weight as equipment."
+Holman Seal Drag to Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of Holman Seal Drags to Push-Ups to target the pectorals and gain muscle, using only your body weight as equipment."
+Holman Hand-Elevated Push-Up with Hand Row,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform a Holman Hand-Elevated Push-Up with Hand Row for 4 sets to target the pectorals and gain muscle, using only body weight as equipment at an intermediate level."
+Holman Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of Holman Push-Ups to target the pectorals and gain muscle, using only your body weight at an intermediate level."
+Holman Slow Hips-Up Chest Press,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of Holman Slow Hips-Up Chest Press, focusing on engaging the pectoral muscles using only your body weight."
+Holman Froggy Push-Up to Donkey Kick,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform a push-up, then kick both legs up behind you like a donkey kick, return to starting position, and repeat for 5 sets."
+Holman Push-Up to Sit Back,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of Holman Push-Up to Sit Back exercise to target the pectorals and gain muscle, using only your body weight at an intermediate level."
+Holman Jump-Out Push-Up with Hand Hop Back,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform a jump-out push-up, then hop hands back towards feet before jumping back out, targeting the pectorals, for 3 sets at an intermediate level to gain muscle in the chest."
+Holman Sit Back Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of Holman Sit Back Push-Ups to target the pectorals and gain muscle, using only your body weight as equipment."
+Holman Alternating Staggered Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform alternating staggered push-ups by starting in a push-up position with one hand placed slightly forward and the other hand slightly back, switching hand positions with each rep, for 4 sets."
+Holman Foot-Up Diving Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform Holman Foot-Up Diving Push-Ups for 4 sets to target the pectorals and gain muscle, using only your body weight as equipment."
+Holman Narrow Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of Holman Narrow Push-Ups to target the pectorals and gain muscle, using only your body weight as equipment."
+Holman Dynamo Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of Holman Dynamo Push-Ups to target your pectorals and gain muscle, using only your body weight, at an intermediate level in the gym or at home."
+Holman Foot-Elevated Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform Holman Foot-Elevated Push-Ups for 4 sets to target the pectorals and gain muscle, using only your body weight as equipment."
+Holman Jump to Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform a jump to push-up exercise for 4 sets to target the pectorals and gain muscle, using only your body weight at an intermediate level."
+Holman Feet-Elevated Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of Holman Feet-Elevated Push-Ups to target the pectorals and gain muscle, using only your body weight as equipment, at an intermediate level either at the gym or at home."
+Total Fitness Plyo Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of Total Fitness Plyo Push-Ups to target and gain muscle in the pectorals, using only your body weight at an intermediate level."
+Scapular push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform scapular push-ups by starting in a plank position, then lowering your chest towards the ground while retracting your shoulder blades, and pushing back up to the starting position."
+King Maker Push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform King Maker push-ups for 5 sets to target the pectorals and gain muscle, using only your body weight at an intermediate level in the gym or at home."
+Warrior push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of Warrior push-ups to target the pectorals and gain muscle, using only your body weight, at an intermediate level."
+Taylor Roll-Over Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform a roll-over push-up by starting in a push-up position, rolling onto one side while keeping core engaged, performing a push-up, then rolling onto the other side before another push-up; repeat for 4 sets."
+Taylor One-Arm Push-Up Slow Negative,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform one-arm push-ups with a slow negative movement, focusing on the pectorals, for 5 sets to gain muscle at an intermediate level using body weight only."
+30 Chest Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 30 chest push-ups for 3 sets to target the pectorals and gain muscle, using only your body weight at an intermediate level."
+30 Chest Push-Up To Isometric Hold,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 30 chest push-ups followed by holding the bottom position for an isometric hold, for 4 sets, to target the pectorals and gain muscle at an intermediate level using body weight only."
+30 Chest Bench Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,Perform 30 chest bench push-ups for 5 sets to target pectorals and gain muscle at an intermediate level using only your body weight.
+MetaBurn Fast Feet To Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform fast feet exercise for 30 seconds followed by 10 push-ups, repeat for 3 sets."
+MetaBurn 3-Phase Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,Perform 5 sets of MetaBurn 3-Phase Push-Ups targeting the pectorals using only body weight at an intermediate level to gain muscle in the chest.
+MetaBurn Judo Push-Up To Pike Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,Perform 4 sets of MetaBurn Judo Push-Up To Pike Push-Up to target pectorals and gain muscle at an intermediate level using only body weight.
+MetaBurn Pike Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of MetaBurn Pike Push-Ups to target the pectorals and gain muscle, using only your body weight as equipment at an intermediate level."
+MetaBurn Push-Up To Frogger,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of MetaBurn Push-Up To Frogger to target pectorals and gain muscle, using only body weight, at an intermediate level."
+MetaBurn Push-Up With Hand-Up Rotation,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform a MetaBurn Push-Up with Hand-Up Rotation for 3 sets to target the pectorals and gain muscle, using only your body weight at an intermediate level."
+MetaBurn Push-Up With Hand Side-Step,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform MetaBurn Push-Up With Hand Side-Step for 4 sets to target pectorals and gain muscle, using body weight as equipment at an intermediate level either at the gym or at home."
+MetaBurn Sphinx Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,Perform 5 sets of MetaBurn Sphinx Push-Ups targeting the pectorals using only your body weight at an intermediate level to gain muscle in the chest.
+MetaBurn Spiderman Push-Up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform Spiderman push-ups by bringing one knee towards the elbow on the same side while doing a push-up, repeat on the other side for 4 sets to target the pectorals and gain muscle."
+Roberston Push-up to Down Dog,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform Robertson Push-up to Down Dog for 3 sets to target pectorals and gain muscle, starting in a push-up position and transitioning into a downward dog pose."
+FYR2 Push-Up-Breakdancer-Shoulder-Tap Complex,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of FYR2 Push-Up-Breakdancer-Shoulder-Tap Complex to target pectorals and gain muscle, using only body weight, at an intermediate level either in the gym or at home."
+ACFT Hand-release push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,4,"Perform 4 sets of ACFT Hand-release push-ups to target your pectorals and gain muscle, using only your body weight as equipment at an intermediate level, either at the gym or at home."
+1.5-rep push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform a push-up, lower halfway, push back up, lower all the way down, push back up for one rep, repeat for 5 sets."
+ACFT Superman push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform ACFT Superman push-ups for 5 sets to target the pectorals and gain muscle, using only your body weight at an intermediate level."
+ACFT Triple-clap push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,3,"Perform 3 sets of ACFT Triple-clap push-ups to target the pectorals and gain muscle, using just your body weight at an intermediate level."
+Leverage Incline Chest Press,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Leverage Incline Chest Press on the machine to target pectorals and gain muscle in the chest as a beginner.
+Cross-over push-up,pectorals,body weight,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of cross-over push-ups to target your pectorals and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Butterfly,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of butterfly exercises on the machine targeting the pectorals to gain muscle in the chest.
+Leverage Chest Press,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Leverage Chest Press on the machine to target pectorals and gain muscle in the chest.
+Decline Smith Press,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of Decline Smith Press on the machine to target the pectorals and gain muscle in the chest as a beginner.
+Smith machine bench press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4,"Perform 4 sets of Smith machine bench press to target the pectorals and gain muscle, using a machine at an intermediate level."
+Leverage Decline Chest Press,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Leverage Decline Chest Press on the machine to target the pectorals and gain muscle in the chest.
+Machine chest press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3,"Perform 3 sets of machine chest press on an intermediate level, focusing on gaining muscle in the pectorals using a machine at the gym."
+Smith Machine Incline Bench Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4,"Perform 4 sets of Smith Machine Incline Bench Press on an incline bench to target the pectorals and gain muscle, using an intermediate level of weight on the machine."
+Smith Machine Close-Grip Bench Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3,"Perform 3 sets of Smith Machine Close-Grip Bench Press focusing on the pectorals using a machine, aiming to gain muscle at an intermediate level."
+Smith Machine Decline Press,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,4,"Perform 4 sets of Smith Machine Decline Press to target the pectorals and gain muscle, using a machine at the gym."
+Machine chest fly,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5,"Using a machine, perform 5 sets of chest fly exercises to target the pectoral muscles and gain muscle mass at an intermediate level."
+Smith machine bench press throw,pectorals,Machine,Beginner,1,0,Gain Muscle,chest,weight,4,"Perform 4 sets of Smith machine bench press throws targeting the pectorals to gain muscle, using a machine at a beginner level in the gym."
+Machine bench press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of machine bench press targeting the pectorals using a machine at an intermediate level to gain muscle in the chest.
+Machine Seated Chest Press - Gethin Variation,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4,"Perform 4 sets of Machine Seated Chest Press with Gethin Variation to target the pectorals and gain muscle, using a machine at an intermediate level."
+Smith machine weighted push-up,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3,"Perform 3 sets of Smith machine weighted push-ups to target the pectorals and gain muscle, using a machine at an intermediate level in the gym."
+Smith machine incline bench press-,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of Smith machine incline bench press targeting the pectorals using a machine at an intermediate level to gain muscle in the chest.
+Smith machine decline bench press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5,"Perform 5 sets of Smith machine decline bench press to target the pectorals and gain muscle, using a machine at an intermediate level."
+AM Pec Dec,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Pec Dec on the machine at the gym to target and gain muscle in the pectoral muscles.
+30 Chest Machine Flat Chest Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of 30 Chest Machine Flat Chest Press on a machine at an intermediate level to target pectorals and gain muscle in the chest.
+Smith machine push-up,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5,"Perform 5 sets of Smith machine push-ups targeting the pectorals on an intermediate level, aiming to gain muscle, using the machine as equipment."
+30 Chest Smith Machine Chest Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,3,"Perform 3 sets of Smith Machine Chest Press using an intermediate level of weight, focusing on gaining muscle in the pectoral muscles."
+30 Chest Machine Incline Chest Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of 30 reps on the Chest Machine Incline Chest Press machine to target the pectorals and gain muscle in the chest.
+30 Chest Smith Machine Incline Chest Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of 30 Chest Smith Machine Incline Chest Presses using a machine to target the pectoral muscles and gain muscle in the chest.
+30 Chest Machine Fly,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5,"Perform 5 sets of 30 Chest Machine Fly exercises on the machine, focusing on the pectoral muscles to gain muscle in the chest."
+Low-cable cross-over,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of low-cable cross-overs using a cable machine to target the pectorals and gain muscle in the chest.
+30 Chest 30-Degree Incline Smith Machine Press,pectorals,Machine,Intermediate,1,0,Gain Muscle,chest,weight,5,"Perform 5 sets of 30 chest 30-degree incline Smith machine press to target pectorals and gain muscle, using a machine at an intermediate level."
+Incline cable chest fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4,"Perform incline cable chest flys using a cable machine, focusing on contracting your pectoral muscles, for 4 sets to gain muscle in your chest."
+Cable Crossover,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of Cable Crossover using a cable machine to target the pectorals and gain muscle in the chest.
+Incline cable chest press,pectorals,cable,Beginner,1,0,Gain Muscle,chest,weight,5,"Perform 5 sets of incline cable chest presses at a beginner level to target the pectorals and gain muscle, using a cable machine."
+Cable Chest Press,pectorals,cable,Beginner,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of cable chest presses targeting the pectoral muscles using a cable machine to gain muscle in the chest area.
+Cable cross-over,pectorals,cable,Beginner,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of cable cross-overs using a cable machine to target the pectorals and gain muscle in the chest.
+Single-arm cable cross-over,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4,"Stand in front of a cable machine with the handle set at chest height, grab the handle with one hand, and cross your arm over your body in a controlled motion, focusing on squeezing your chest muscles at the end of the movement."
+Standing Cable Chest Press,pectorals,cable,Beginner,1,0,Gain Muscle,chest,weight,5,"Stand facing away from the cable machine, grab the handles, and press forward until your arms are fully extended, then slowly return to starting position."
+Paul Carter Cable Cross-Over,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of Paul Carter Cable Cross-Over using a cable machine to target the pectoral muscles and gain muscle in the chest.
+Lying cable chest fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of lying cable chest fly using a cable machine to target the pectoral muscles and gain muscle in the chest.
+Incline Cable Fly - Gethin Variation,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of Incline Cable Fly - Gethin Variation using a cable machine to target the pectoral muscles and gain muscle in the chest.
+One-Arm Cable Crossover - Gethin Variation,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,3,"Stand sideways to the cable machine, grasp the handle with one hand, and pull across your body in a sweeping motion to target the pectoral muscles."
+Cable Cross-Over - Gethin Variation,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of Cable Cross-Overs with Gethin Variation using a cable machine to target the pectorals and gain muscle in the chest.
+Seated cable chest fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,3,"Sit on a bench facing the cable machine, grab the handles with palms facing each other, and slowly bring arms out to the sides at shoulder level, then return to starting position."
+Single-arm incline cable cross-over-,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4,"Stand facing away from the cable machine, grab the handle with one hand, and bring your arm across your body in a sweeping motion, focusing on contracting your chest muscles."
+High-to-low cable chest fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5,"Attach cables to highest setting, stand facing away from machine, arms extended out to sides, palms facing forward, slowly bring arms together in front of body, squeezing chest, then return to starting position."
+UP Cable Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of UP Cable Fly with a cable machine to target the pectorals and gain muscle in the chest.
+30 Chest Low-To-High Cable Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4,"Perform 30 sets of low-to-high cable flys targeting the pectorals using a cable machine, aiming to gain muscle in the chest as an intermediate level exercise."
+30 Chest Incline Cable Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of 30 Chest Incline Cable Fly exercises using a cable machine to target the pectoral muscles and gain muscle in the chest.
+30 Chest Incline Cable Chest Press,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of 30 Chest Incline Cable Chest Presses using a cable machine to target the pectoral muscles and gain muscle in the chest.
+30 Chest High-To-Low Cable Press,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform 30 sets of Chest High-To-Low Cable Press using a cable machine to target the pectorals and gain muscle at an intermediate level.
+30 Chest High-To-Low Cable Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of 30 Chest High-To-Low Cable Fly exercises using a cable machine to target the pectoral muscles and gain muscle in the chest.
+UP Cable Cross-Over,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of UP Cable Cross-Over using a cable machine to target the pectorals and gain muscle in the chest.
+30 Chest Shoulder-Height Cable Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,4,"Perform 4 sets of 30 Cable Flys at shoulder height to target the pectorals and gain muscle in the chest, using a cable machine at an intermediate level."
+Cable Pec Fly,pectorals,cable,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of Cable Pec Fly using a cable machine to target the pectoral muscles and gain muscle in the chest.
+Chest Push (multiple response),pectorals,medicine ball,Beginner,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of chest pushes using a medicine ball to target the pectoral muscles and gain muscle mass.
+Medicine Ball Chest Pass,pectorals,medicine ball,Intermediate,1,0,Gain Muscle,chest,weight,3,"Stand facing a wall with feet shoulder-width apart, hold the medicine ball at chest level, explosively pass the ball to the wall using your chest muscles, catch the ball on the rebound, and repeat for 3 sets."
+Medicine ball sprawl to chest press,pectorals,medicine ball,Intermediate,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of medicine ball sprawls followed by chest presses to target the pectorals and gain muscle.
+Medicine ball push-up,pectorals,medicine ball,Intermediate,1,0,Gain Muscle,chest,weight,3,"Perform 3 sets of medicine ball push-ups to target the pectorals and gain muscle, using a medicine ball as equipment at an intermediate level."
+Chest Push (single response),pectorals,medicine ball,Beginner,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Chest Push using a medicine ball to target the pectorals and gain muscle in the chest.
+Chest Push with Run Release,pectorals,medicine ball,Beginner,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of Chest Push with Run Release using a medicine ball to target the pectorals and gain muscle.
+Dumbbell Bench Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,"Perform 4 sets of Dumbbell Bench Press targeting the pectorals using dumbbells to gain muscle at an intermediate level, either at the gym or at home."
+Chest Push from 3 point stance,pectorals,medicine ball,Beginner,1,0,Gain Muscle,chest,weight,4,"Begin in a three-point stance with one hand on the medicine ball, push the ball forward using your chest muscles, and repeat for 4 sets."
+Dumbbell Flyes,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,Perform 3 sets of Dumbbell Flyes with a dumbbell to target the pectorals and gain muscle in the chest.
+Decline Dumbbell Flyes,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,Perform 4 sets of Decline Dumbbell Flyes to target the pectorals and gain muscle using dumbbells at an intermediate level in the gym or at home.
+Incline dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5,"Perform incline dumbbell bench press with 5 sets to target pectorals and gain muscle, using dumbbells at an intermediate level."
+Reverse-grip incline dumbbell bench press,pectorals,dumbbell,Beginner,1,1,Gain Muscle,chest,weight,5,"Perform 5 sets of reverse-grip incline dumbbell bench press to target the pectorals and gain muscle, using dumbbells at a beginner level either at the gym or at home."
+Incline Dumbbell Flyes,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,"Perform 4 sets of Incline Dumbbell Flyes using dumbbells to target the pectoral muscles and gain muscle in the chest, suitable for intermediate level at the gym or at home."
+Decline dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,"Perform 3 sets of decline dumbbell bench press with a dumbbell to target the pectorals and gain muscle in the chest, suitable for intermediate level at the gym or at home."
+Neutral-grip dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,"Perform 4 sets of neutral-grip dumbbell bench press to target the pectorals and gain muscle, using dumbbells at an intermediate level either at the gym or at home."
+Hammer Grip Incline DB Bench Press,pectorals,dumbbell,Beginner,1,1,Gain Muscle,chest,weight,5,Perform 5 sets of Hammer Grip Incline DB Bench Press with dumbbells to target the pectorals and gain muscle in your chest.
+Straight-arm dumbbell pull-over,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,Perform 4 sets of straight-arm dumbbell pull-overs with a dumbbell to target the pectorals and gain muscle in the chest at an intermediate level.
+Incline Dumbbell Bench With Palms Facing In,pectorals,dumbbell,Beginner,1,1,Gain Muscle,chest,weight,5,Perform 5 sets of Incline Dumbbell Bench Press with palms facing in to target the pectorals and gain muscle in the chest using dumbbells.
+Incline Dumbbell Flyes - With A Twist,pectorals,dumbbell,Beginner,1,1,Gain Muscle,chest,weight,5,"Perform 5 sets of Incline Dumbbell Flyes with a twist using dumbbells to target your pectorals and gain muscle in your chest, suitable for beginners at the gym or at home."
+Bent-arm dumbbell pull-over,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5,"Perform 5 sets of bent-arm dumbbell pull-overs using a dumbbell to target the pectorals and gain muscle in the chest at an intermediate level, either at the gym or at home."
+Single-arm kettlebell row,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,"Perform 3 sets of single-arm kettlebell rows using a dumbbell to target the pectorals and gain muscle in the chest, suitable for intermediate level, can be done at home or in the gym."
+Close-grip dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,"Perform close-grip dumbbell bench press for 4 sets to target pectorals and gain muscle, using dumbbells at an intermediate level in the gym or at home."
+Single-dumbbell push-up,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,"Perform push-ups with one hand on a dumbbell, alternating sides each set, for 4 sets to target and gain muscle in the pectorals at an intermediate level."
+One-Arm Flat Bench Dumbbell Flye,pectorals,dumbbell,Beginner,1,1,Gain Muscle,chest,weight,4,"Perform One-Arm Flat Bench Dumbbell Flyes with a dumbbell, targeting the pectorals to gain muscle in 4 sets for beginners at the gym or at home."
+Dumbbell Fix Dumbbell Floor Chest Fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,"Lie on the floor with a dumbbell in each hand, arms extended straight above chest, lower arms out to sides until they are parallel to the floor, then bring them back up to starting position."
+Dumbbell Fix Traveling Push-Up,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,"Perform traveling push-ups while holding a dumbbell in each hand, moving laterally across the floor for 3 sets to target the pectorals and gain muscle in the chest."
+Incline dumbbell chest fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5,"Perform incline dumbbell chest flys with a dumbbell on an incline bench for 5 sets to target the pectorals and gain muscle, suitable for intermediate level at the gym or at home."
+Paul Carter Dumbbell Shrug,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,Perform 4 sets of Paul Carter Dumbbell Shrugs with a dumbbell to target the pectorals and gain muscle in the chest.
+Dumbbell push-up row,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,"Perform a push-up with one hand on a dumbbell, row the dumbbell up to your side, alternate sides for each set."
+TBS Dumbbell Incline Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5,Perform 5 sets of TBS Dumbbell Incline Press with dumbbells to target pectorals and gain muscle in the chest at an intermediate level.
+Dumbbell bench press-,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,"Perform 4 sets of dumbbell bench press to target pectorals and gain muscle, using dumbbells at an intermediate level in the gym or at home."
+Incline Dumbbell Fly - Gethin Variation,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,Perform 3 sets of Incline Dumbbell Fly - Gethin Variation using dumbbells to target the pectorals and gain muscle in the chest.
+Single-arm decline dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,Perform 3 sets of single-arm decline dumbbell bench press using a dumbbell to target the pectorals and gain muscle in the chest.
+Decline dumbbell fly and press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5,Perform 5 sets of decline dumbbell flys followed by decline dumbbell presses to target the pectorals and gain muscle in the chest using dumbbells at an intermediate level.
+Incline dumbbell fly and press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,Perform incline dumbbell flys followed by dumbbell presses on an incline bench for 4 sets to target the pectorals and gain muscle in the chest.
+Single-arm incline dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,Perform 4 sets of single-arm incline dumbbell bench press with a dumbbell to target the pectorals and gain muscle in the chest.
+Incline Dumbbell Press - Gethin Variation,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,Perform 3 sets of Incline Dumbbell Press with Gethin Variation using dumbbells to target the pectorals for muscle gain at an intermediate level either at the gym or at home.
+Dumbbell Chest Press - Gethin Variation,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5,"Perform 5 sets of Dumbbell Chest Press - Gethin Variation using dumbbells to target pectorals and gain muscle, suitable for intermediate level at both gym and home."
+Dumbbell Floor Press - Gethin Variation,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5,Perform 5 sets of Dumbbell Floor Presses with a Gethin Variation using dumbbells to target the pectorals and gain muscle in the chest.
+Decline Dumbbell Press - Gethin Variation,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,"Perform Decline Dumbbell Press with elbows flared outwards, lower weights to sides of chest, then press back up to starting position for 4 sets."
+Machine rear delt fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5,"Perform 5 sets of machine rear delt fly with dumbbells to target the pectorals and gain muscle, suitable for intermediate level at the gym or at home."
+Dumbbell chest fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5,"Perform 5 sets of dumbbell chest fly exercises to target the pectorals and gain muscle, using dumbbells at an intermediate level either at the gym or at home."
+UP Incline Dumbbell Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,Perform 3 sets of UP Incline Dumbbell Press using dumbbells to target the pectorals and gain muscle in the chest.
+AM Dumbbell Bench Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,"Perform 4 sets of AM Dumbbell Bench Press using dumbbells to target pectorals and gain muscle in the chest at an intermediate level, either at the gym or at home."
+UP Incline Dumbbell Fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,Perform 3 sets of UP Incline Dumbbell Fly with a dumbbell to target the pectorals and gain muscle in the chest at an intermediate level.
+Holman Push-Up to Belly Touch,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,"Perform a push-up with a dumbbell in each hand, then touch your belly with one hand at a time before pushing back up, for 4 sets."
+Single-arm dumbbell floor press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5,Perform 5 sets of single-arm dumbbell floor press with a dumbbell to target the pectorals and gain muscle in the chest.
+Total Fitness Weighted Push-Up,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,Perform 4 sets of Total Fitness Weighted Push-Ups with a dumbbell to target the pectorals and gain muscle in the chest.
+King Maker Standing Dumbbell Shoulder Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,5,"Perform 5 sets of King Maker Standing Dumbbell Shoulder Press using dumbbells to target the pectorals and gain muscle in the chest, suitable for intermediate level at the gym or at home."
+30 Chest Incline Dumbbell Fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,Perform 30 sets of Chest Incline Dumbbell Fly with dumbbells to target pectorals and gain muscle at an intermediate level.
+30 Chest Incline Dumbbell Bench Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,Perform 30 sets of Chest Incline Dumbbell Bench Press with dumbbells to target pectorals and gain muscle at an intermediate level.
+30 Chest Dumbbells-Together Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,Perform 30 sets of Chest Dumbbells-Together Press with a dumbbell to target pectorals and gain muscle at an intermediate level.
+30 Chest Dumbbells-Together Incline Bench Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,Perform 3 sets of 30 Chest Dumbbells-Together Incline Bench Press with dumbbells on an incline bench to target the pectorals and gain muscle at an intermediate level.
+30 Chest Dumbbell Fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,"Perform 3 sets of 30 Chest Dumbbell Fly exercises with a dumbbell to target the pectoral muscles and gain muscle mass, suitable for intermediate level at the gym or at home."
+30 Chest Dumbbell Bench Press,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,"Perform 3 sets of chest dumbbell bench presses to target the pectorals and gain muscle, using dumbbells at an intermediate level either at the gym or at home."
+30 Chest 30-Degree Incline Dumbbell Fly,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,4,Perform 4 sets of 30-degree incline dumbbell flys using a dumbbell to target the pectoral muscles and gain muscle in the chest.
+FYR2 Single-Dumbbell Push-Up,pectorals,dumbbell,Intermediate,1,1,Gain Muscle,chest,weight,3,"Perform push-ups with one hand on a dumbbell, alternating sides each rep, for 3 sets to target the pectorals and gain muscle in the chest."
+Bodyweight Flyes,pectorals,ez barbell,Beginner,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Bodyweight Flyes using an ez barbell to target the pectorals and gain muscle in the chest.
+Close-grip EZ-bar bench press,pectorals,ez barbell,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of close-grip EZ-bar bench press with an intermediate level using an EZ barbell to target the pectorals and gain muscle in the chest.
+Chest dip,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of chest dips using weighted equipment to target the pectorals and gain muscle at an intermediate level.
+Drop Push,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Drop Pushes with weights to target the pectorals and gain muscle in the chest.
+Forward Drag with Press,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of Forward Drag with Press using weighted equipment to target the pectorals and gain muscle in the chest.
+Chain Press,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of Chain Press using weighted equipment to target the pectorals and gain muscle in the chest.
+Behind Head Chest Stretch,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,3,"Stand with feet shoulder-width apart, hold a weight behind your head with both hands, and slowly lower the weight down towards your upper back while keeping your chest lifted and shoulders back, hold for a few seconds, then return to starting position."
+Heavy Bag Thrust,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of Heavy Bag Thrusts using weighted equipment to target the pectorals and gain muscle in the chest.
+Decline Explosive Push-Up,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Decline Explosive Push-Ups using weights to target the pectorals and gain muscle in the chest.
+Weighted Push-Up,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,3,"Perform 3 sets of weighted push-ups to target the pectorals and gain muscle, using a weighted vest or placing weights on your back for an intermediate level chest workout."
+Svend press,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,5,Perform 5 sets of Svend press using weighted equipment to target the pectorals and gain muscle in the chest.
+Suspended Chest Fly,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,3,"Perform 3 sets of Suspended Chest Fly using weighted equipment to target the pectorals and gain muscle, ideal for beginners at the gym."
+Bar Push-Up Smith Machine,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Bar Push-Up Smith Machine with a weighted barbell to target the pectorals and gain muscle in the chest.
+Pass-through stretch with band,pectorals,weighted,Beginner,1,0,Gain Muscle,chest,weight,3,Perform 3 sets of pass-through stretch with band using weighted equipment to target pectorals and gain muscle in the chest.
+Plate-weighted push-up,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,5,"Perform 5 sets of plate-weighted push-ups at an intermediate level to target the pectorals and gain muscle, using weighted equipment at the gym."
+Double-bar roll-out chest fly,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform a double-bar roll-out chest fly exercise with weighted equipment for 4 sets to target the pectoral muscles and gain muscle mass at an intermediate level.
+Holman Plate Dynamo Push-Up,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Holman Plate Dynamo Push-Ups with weighted equipment to target the pectorals and gain muscle in the chest.
+Taylor Val Slide Push-Up/Fly Combo,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,4,Perform 4 sets of Taylor Val Slide Push-Up/Fly Combo using weighted equipment to target the pectorals and gain muscle in the chest.
+Holman Towel Drag Two Steps to Push-Up,pectorals,weighted,Intermediate,1,0,Gain Muscle,chest,weight,4,"Start by placing a weighted towel on the floor, grab the ends, perform a two-step drag, then transition into a push-up position and complete a push-up, repeat for 4 sets."
+Exercise ball chest stretch,pectorals,Exercise Ball,Beginner,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of exercise ball chest stretches to target the pectoral muscles and gain muscle, using an exercise ball at a beginner level."
+Bosu Ball Push-Up,pectorals,Exercise Ball,Beginner,1,1,Gain Muscle,chest,duration,3,"Perform Bosu Ball Push-Ups on an exercise ball for 3 sets to target the pectorals and gain muscle in the chest, suitable for beginners at both the gym and home."
+Feet-elevated push-up on ball,pectorals,Exercise Ball,Intermediate,1,1,Gain Muscle,chest,duration,5,"Perform 5 sets of feet-elevated push-ups on an exercise ball to target the pectorals and gain muscle, suitable for intermediate level at both the gym and at home."
+Standing alternating band speed row,forearms,band,Intermediate,1,1,Gain Muscle,lower arms,duration,3,"Stand with feet shoulder-width apart, holding a band in each hand, alternate pulling one band towards chest while extending the other arm, focusing on forearm muscles."
+Band roundhouse elbow,forearms,band,Intermediate,1,1,Gain Muscle,lower arms,duration,3,"Perform 3 sets of band roundhouse elbow exercises to target the forearms and gain muscle, using a band at an intermediate level either at the gym or at home."
+Palms-up wrist curl over bench,forearms,barbell,Intermediate,1,0,Gain Muscle,lower arms,weight,4,Perform 4 sets of palms-up wrist curls over a bench using a barbell to target the forearms and gain muscle in the lower arms.
+Palms-down wrist curl over bench,forearms,barbell,Intermediate,1,0,Gain Muscle,lower arms,weight,5,"Grab a barbell with an overhand grip, rest your forearms on a bench with wrists hanging over the edge, curl the barbell up towards you while keeping your forearms stationary, then lower back down for 5 sets."
+Seated finger curl,forearms,barbell,Beginner,1,0,Gain Muscle,lower arms,weight,3,"Sit on a bench with a barbell in hand, curl your fingers towards your palm and then release slowly for 3 sets."
+Seated palms-up wrist curl,forearms,barbell,Intermediate,1,0,Gain Muscle,lower arms,weight,5,"Sit on a bench with a barbell in your hands, palms facing up, curl your wrists upwards as high as possible, then lower back down slowly for 5 sets."
+Bottoms-Up Clean From The Hang Position,forearms,kettlebell,Beginner,1,0,Gain Muscle,lower arms,weight,3,"Stand with feet shoulder-width apart, hold kettlebell by the handle with palm facing up, lift kettlebell to shoulder height in a controlled motion, then lower back down to starting position."
+Palms-Up Dumbbell Wrist Curl Over A Bench,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,3,"Sit on a bench with your forearms resting on your thighs, palms facing up, and wrists hanging over the edge, then curl the dumbbell up towards you and slowly lower back down."
+Seated palms-down wrist curl,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,3,"Sit on a bench with a dumbbell in each hand, palms facing down, and curl your wrists upward, then lower back down."
+Standing behind-the-back wrist curl,forearms,barbell,Beginner,1,0,Gain Muscle,lower arms,weight,4,"Stand with feet shoulder-width apart, hold a barbell behind your back with palms facing away from body, curl wrists up towards ceiling, then lower back down."
+Seated One-Arm Dumbbell Palms-Up Wrist Curl,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,4,"Sit on a bench with your forearm resting on your thigh, palm facing up, and curl the dumbbell upward towards your body, then lower back down."
+Palms-Down Dumbbell Wrist Curl Over A Bench,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,5,"Sit on a bench with your forearms resting on your thighs, palms facing down, and perform wrist curls with a dumbbell to target your forearms and gain muscle."
+Seated One-Arm Dumbbell Palms-Down Wrist Curl,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,4,"Sit on a bench with a dumbbell in one hand, palm facing down, and curl your wrist upwards, then lower back down slowly for 4 sets."
+Partner farmer's walk,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,5,"Grab a dumbbell in each hand and walk a predetermined distance with your partner, focusing on engaging your forearms throughout the exercise."
+Seated Dumbbell Palms-Up Wrist Curl,forearms,dumbbell,Beginner,1,1,Gain Muscle,lower arms,weight,4,"Sit on a bench with a dumbbell in each hand, palms facing up, curl wrists upwards while keeping forearms on thighs, then lower back down and repeat for 4 sets."
+Dumbbell suitcase carry,forearms,dumbbell,Intermediate,1,1,Gain Muscle,lower arms,weight,5,"Hold a dumbbell in each hand, walk slowly and steadily while keeping your arms straight down by your sides, engaging your core and keeping your shoulders back."
+Suitcase Dumbbell Carry,forearms,dumbbell,Intermediate,1,1,Gain Muscle,lower arms,weight,5,"Hold a dumbbell in each hand, walk for a distance while keeping your arms straight and shoulders back, then switch hands and repeat for a total of 5 sets."
+Side plank with dumbbell external rotation,forearms,dumbbell,Intermediate,1,1,Gain Muscle,lower arms,weight,5,"Assume a side plank position with a dumbbell in top hand, rotate arm upwards while keeping elbow at 90 degrees, then return to starting position."
+Dumbbell farmer's walk,forearms,weighted,Intermediate,1,0,Gain Muscle,lower arms,weight,4,"Hold a dumbbell in each hand, walk around the gym for a designated distance or time, focusing on engaging your forearms throughout the exercise."
+Wrist Roller,forearms,weighted,Beginner,1,0,Gain Muscle,lower arms,weight,5,"Grab the wrist roller with palms facing down, roll the weight up and down using only your wrists for 5 sets."
+Rickshaw Carry,forearms,weighted,Beginner,1,0,Gain Muscle,lower arms,weight,4,"Hold a weighted object in each hand, walk around the gym for 4 sets to target your forearms and gain muscle in your lower arms."
+Plate Pinch,forearms,weighted,Beginner,1,0,Gain Muscle,lower arms,weight,3,Perform 3 sets of plate pinch exercises using weighted plates to target the forearms and gain muscle in the lower arms.
+Standing Olympic Plate Hand Squeeze,forearms,weighted,Beginner,1,0,Gain Muscle,lower arms,weight,3,"Stand with a weighted Olympic plate in each hand, squeeze the plates together using your fingers and palms, then release and repeat for 3 sets."
+Plate halo,forearms,weighted,Intermediate,1,0,Gain Muscle,lower arms,weight,3,"Hold a weighted plate in each hand and rotate your wrists in a circular motion, keeping your arms straight, to target the forearms and gain muscle."
+Landmine Press and Catch,forearms,weighted,Intermediate,1,0,Gain Muscle,lower arms,weight,5,Perform 5 sets of Landmine Press and Catch using weighted equipment to target the forearms and gain muscle in the lower arms at an intermediate level.
+Seated Two-Arm Palms-Up Low-Pulley Wrist Curl,forearms,cable,Beginner,1,0,Gain Muscle,lower arms,weight,3,"Sit down at a cable machine with a low-pulley attachment, grasp the handle with palms facing up, and curl your wrists towards your body to target the forearms for 3 sets."
+Bryant Wrist Curl,forearms,weighted,Intermediate,1,0,Gain Muscle,lower arms,weight,3,Perform 3 sets of Bryant Wrist Curls using weighted equipment to target and gain muscle in the lower arms at an intermediate level in the gym.
+Cable Wrist Curl,forearms,cable,Beginner,1,0,Gain Muscle,lower arms,weight,3,Perform 3 sets of Cable Wrist Curls using a cable machine to target the forearms and gain muscle in the lower arms as a beginner.
+Single-arm cable push-down,forearms,cable,Intermediate,1,0,Gain Muscle,lower arms,weight,3,"Stand facing a cable machine with the handle attached at shoulder height, grip the handle with one hand and push down until your arm is fully extended, then slowly return to the starting position. Repeat for desired number of sets and reps."
+Hip Extension with Bands,glutes,band,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of hip extension with bands to target the glutes and gain muscle in the upper legs, using a band for resistance at the gym or at home."
+Hip Lift with Band,glutes,band,Beginner,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of hip lifts with a band around your thighs to target the glutes and gain muscle in the upper legs.
+Wrist Circles,forearms,body weight,Beginner,1,1,Gain Muscle,lower arms,duration,4,"Perform 4 sets of wrist circles to target the forearms for muscle gain, using only your body weight, suitable for beginners at the gym or at home."
+Kneeling Forearm Stretch,forearms,body weight,Beginner,1,1,Gain Muscle,lower arms,duration,4,"Kneel on the ground, place forearms on the floor in front of you with palms facing down, and hold the stretch for 30 seconds, repeat for 4 sets."
+FYR2 Banded Glute Bridge,glutes,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Place a resistance band around your thighs, lie on your back with knees bent, feet flat on the floor, and lift hips towards the ceiling while squeezing your glutes."
+Barbell glute bridge,glutes,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of barbell glute bridges at an intermediate level to target and gain muscle in the glutes using a barbell.
+HM Monster Walk,glutes,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of HM Monster Walks using a band to target the glutes and gain muscle in the upper legs.
+UNS Banded Glute Bridge,glutes,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of UNS Banded Glute Bridges using a band to target the glutes for muscle gain, focusing on the upper legs."
+Piriformis SMR,glutes,Foam Roll,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Piriformis SMR using a foam roll to target the glutes for muscle gain, focusing on the upper legs."
+Kneeling Squat,glutes,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Kneeling Squats with a barbell to target the glutes and gain muscle in the upper legs.
+Barbell Hip Thrust,glutes,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Barbell Hip Thrusts with a barbell to target the glutes and gain muscle in the upper legs at an intermediate level.
+Kneeling Jump Squat,glutes,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,"Perform kneeling jump squats with a barbell on your shoulders, focusing on engaging your glutes for 4 sets to gain muscle in your upper legs."
+Taylor Kettlebell Swing,glutes,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Taylor Kettlebell Swings using a kettlebell to target the glutes and gain muscle in the upper legs at an intermediate level.
+UN Rear Foot Elevated Split Squat,glutes,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform UN Rear Foot Elevated Split Squats with a barbell on your back for 3 sets to target your glutes and gain muscle in your upper legs.
+UN Goblet Squat,glutes,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of UN Goblet Squats with a kettlebell to target the glutes and gain muscle in the upper legs at an intermediate level.
+Kettlebell thruster,glutes,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of kettlebell thrusters to target the glutes and gain muscle in the upper legs at an intermediate level using a kettlebell as weight.
+Single-arm triceps kick-back,glutes,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Grab a dumbbell, hinge at the hips, keep back straight, and extend one arm back, squeezing triceps at the top, then lower back down for 4 sets."
+FYR2 Glute Bridge Dumbbell Floor Press,glutes,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,Perform 4 sets of FYR2 Glute Bridge Dumbbell Floor Press to target the glutes and gain muscle in the upper legs using a dumbbell.
+Suspended Hip Thrust,glutes,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Suspended Hip Thrusts with weighted equipment to target and gain muscle in the glutes and upper legs at a beginner level.
+Single-leg cable hip extension,glutes,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Attach ankle strap to cable machine, stand facing away from machine, lift one leg behind you while keeping knee straight, extend hip by pushing foot back, return to start position and repeat for desired sets."
+FYR2 Dumbbell Hip Thrust,glutes,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,Perform 5 sets of FYR2 Dumbbell Hip Thrusts with a dumbbell to target the glutes and gain muscle in the upper legs.
+Holman Lateral High Knees to Quad Touch Jump,glutes,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Stand with feet hip-width apart, holding a dumbbell in each hand, perform lateral high knees while touching each quad with the dumbbell, then jump explosively, landing softly and repeat for 3 sets."
+UNS Cable Pull-Through,glutes,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Stand facing away from the cable machine, holding the handle between your legs, hinge at the hips and push your hips back while keeping your back straight, then drive your hips forward to stand upright."
+Pull Through,glutes,cable,Beginner,1,0,Gain Muscle,upper legs,weight,5,"Stand facing away from the cable machine, grab the handle between your legs, hinge at the hips, and pull the handle through your legs while keeping your back straight, then return to starting position."
+30 Legs Glute-Ham Raise,glutes,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of 30 Glute-Ham Raises on the machine to target the glutes and gain muscle in the upper legs.
+Cable rope pull-through deadlift,glutes,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Stand facing away from cable machine, grab rope attachment between legs, hinge at hips while keeping back straight, pull rope through legs by extending hips and standing up straight, return to starting position."
+Single-leg glute bridge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform single-leg glute bridges by lying on your back, bending one knee, lifting hips off the ground using only the other leg, and squeezing glutes at the top, for 3 sets."
+Glute bridge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of glute bridges to target and gain muscle in the glutes, using only your body weight, at an intermediate level either at the gym or at home."
+Step-up with knee raise,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Step-up with knee raise using body weight to target glutes and gain muscle in the upper legs, suitable for intermediate level at the gym or at home."
+Glute Kickback,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of glute kickbacks using only your body weight to target and gain muscle in the glutes.
+Lying glute stretch,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Lie on your back, bring one knee towards your chest and cross it over the opposite leg, then pull the crossed leg towards you to stretch the glutes."
+Knee Across The Body,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Lie on your back with knees bent, cross one leg over the other, and squeeze glutes as you lift hips off the ground, holding for a few seconds before lowering back down."
+Lying Glute,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Lie on your back with your knees bent, feet flat on the floor, and lift your hips towards the ceiling, squeezing your glutes at the top, for 3 sets."
+Seated Glute,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Sit on a chair with your feet flat on the floor, squeeze your glutes and hold for a few seconds, then release - repeat for 5 sets."
+Standing hip extension,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of standing hip extensions to target the glutes and gain muscle, using only your body weight as equipment."
+One Knee To Chest,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"While standing, lift one knee towards your chest and hold for a few seconds, then switch legs, repeating for 4 sets."
+Seated Glute Stretch,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Sit on the ground, cross one leg over the other knee, gently press down on the crossed knee to stretch the glutes, hold for desired duration, switch legs, repeat for 5 sets."
+Walking Butt Kicks,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of walking butt kicks to target the glutes and gain muscle in the upper legs, using only your body weight at an intermediate level."
+Neck Bridge Supine,glutes,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Neck Bridge Supine exercise to target the glutes and gain muscle using just your body weight, suitable for beginners at home or in the gym."
+Walking High Knee,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform Walking High Knees for 3 sets to target the glutes and gain muscle in the upper legs, using only your body weight at an intermediate level either at home or in the gym."
+Walking Glute Stretch,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform walking glute stretches by taking a step forward, bending the front knee, and lowering the back knee towards the ground while keeping the back leg straight, then switch legs and repeat for 3 sets."
+Alternating standing glute stretch,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Stand with feet hip-width apart, lift right leg and cross ankle over left knee, bend left knee and hinge at hips to lower down, switch legs and repeat for 4 sets."
+Curtsy lunge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of curtsy lunges using only your body weight to target the glutes and gain muscle in the upper legs.
+Lunge kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of lunge kicks to target the glutes and gain muscle in the upper legs, using only your body weight at an intermediate level, suitable for both gym and home workouts."
+Side-lying leg lift,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Lie on your side with legs straight, lift top leg towards the ceiling, then lower back down without letting it touch the bottom leg, repeat for desired sets."
+FYR Progressive High Knee,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of FYR Progressive High Knee exercise using only your body weight to target the glutes and gain muscle in the upper legs.
+Glute-Ham Raise - Gethin Variation,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of Glute-Ham Raises with Gethin Variation using only your body weight to target and gain muscle in your glutes and upper legs.
+Lunge glute stretch,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of lunge glute stretches to target and gain muscle in the glutes, using only body weight, at an intermediate level, either at the gym or at home."
+Groiner,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Groiner exercises to target the glutes and gain muscle in the upper legs using only your body weight at an intermediate level, either at the gym or at home."
+Natural Glute Ham Raise - Gethin Variation,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform Natural Glute Ham Raises with Gethin Variation using only body weight for 3 sets to target the glutes and gain muscle in the upper legs.
+HM Alternating Slow Step-Down With Chair,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform alternating slow step-downs with chair, focusing on engaging the glutes, for 3 sets as part of an intermediate level muscle-building workout targeting the upper legs."
+HM Alternating Donkey Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform alternating donkey kicks by getting on all fours, lifting one leg up towards the ceiling while keeping the knee bent, then switching legs in a controlled motion for 3 sets."
+HM Hi-Low,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of HM Hi-Low exercises targeting the glutes using body weight, focusing on gaining muscle in the upper legs at an intermediate level."
+HM Left Side Iron Cross,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of HM Left Side Iron Cross exercise to target glutes and gain muscle in the upper legs using only body weight.
+HM Right Side Iron Cross,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of HM Right Side Iron Cross exercise using body weight to target glutes and gain muscle in the upper legs.
+HM Kick-Back,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform HM Kick-Backs using only your body weight, targeting the glutes to gain muscle in the upper legs, completing 3 sets at an intermediate level either at home or in the gym."
+HM Left Side-Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of HM Left Side-Kicks to target the glutes and gain muscle in the upper legs using only your body weight.
+HM Single-Leg Bridge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of single-leg bridges using body weight to target the glutes and gain muscle in the upper legs.
+HM Leg Lifts,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of HM Leg Lifts using body weight to target the glutes and gain muscle in the upper legs.
+High Plyometric Box Jump,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of high plyometric box jumps to target the glutes and gain muscle in the upper legs using only your body weight at an intermediate level.
+Walking lunge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform walking lunges by taking a step forward with one leg, lowering your body until both knees are bent at a 90-degree angle, then pushing back up and repeating with the other leg, for 5 sets."
+Barbell hip thrust-,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of barbell hip thrusts with body weight to target the glutes and gain muscle in the upper legs.
+Holman Donkey Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of Holman Donkey Kicks using only your body weight to target and gain muscle in your glutes at an intermediate level.
+UN Glute Bridge,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of UN Glute Bridges to target the glutes and gain muscle, using just your body weight, focusing on the upper legs, at an intermediate level either at the gym or at home."
+Holman Left Leg Donkey Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Left Leg Donkey Kicks to target the glutes and gain muscle, using only your body weight at an intermediate level."
+Holman Hip Raise with Alternating Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform Holman Hip Raises with Alternating Kicks, focusing on engaging the glutes, using only your body weight, for 4 sets to gain muscle in the upper legs."
+Holman Diagonal Right Leg Step-Out to Right Knee-Up,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Diagonal Right Leg Step-Out to Right Knee-Up with body weight, focusing on the glutes, to gain muscle in the upper legs."
+Holman Right Leg Donkey Kick,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Holman Right Leg Donkey Kicks to target the glutes, using only your body weight, for an intermediate level muscle-building exercise."
+Holman Butt Tap to Jump,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Butt Tap to Jump exercise to target glutes and gain muscle, using only body weight, suitable for intermediate level, at the gym or home."
+Holman Butt Tap to Jump-Forward-Jump-Back,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Holman Butt Tap to Jump-Forward-Jump-Back exercise using only your body weight to target the glutes and gain muscle in the upper legs.
+Holman Traveling High Knees to Squat Thrust,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform traveling high knees for a set distance, then immediately transition into a squat thrust, repeating for 3 sets to target the glutes and gain muscle in the upper legs."
+Holman Butt Kicker to High Knees,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Holman Butt Kicker to High Knees using only your body weight to target your glutes and gain muscle in your upper legs.
+Holman Daisy Cutter,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of Holman Daisy Cutters to target the glutes and gain muscle in the upper legs using only your body weight at an intermediate level.
+Holman Frogger,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Frogger exercise to target glutes and gain muscle, using only body weight, focusing on upper legs, at an intermediate level."
+Pigeon stretch,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of pigeon stretches at an intermediate level to target the glutes and gain muscle in the upper legs using only body weight.
+Holman Hip Raise with Chest Press,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform Holman Hip Raise with Chest Press with body weight, focusing on engaging the glutes, for 5 sets to gain muscle in the upper legs at an intermediate level."
+Levitating side kick-through,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of levitating side kick-throughs to target the glutes and gain muscle, using only your body weight, at an intermediate level."
+Total Fitness Bear Crawl,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Total Fitness Bear Crawls to target the glutes and gain muscle in the upper legs using only your body weight, suitable for intermediate level at the gym or at home."
+30 Legs Hip Thrust,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 30 hip thrusts using only body weight to target the glutes, aiming to gain muscle in the upper legs, for an intermediate level workout with 5 sets."
+Medicine ball duck walk,glutes,medicine ball,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Hold a medicine ball at chest level, squat down low, and walk forward in a duck-like motion while keeping the ball steady to target the glutes for 3 sets."
+Dumbbell single-leg hip thrust,glutes,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of dumbbell single-leg hip thrusts to target the glutes and gain muscle, using body weight as equipment at an intermediate level in the gym or at home."
+Exercise ball hip thrust,glutes,Exercise Ball,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of exercise ball hip thrusts using an exercise ball to target the glutes and gain muscle in the upper legs at an intermediate level.
+Downward Facing Balance,glutes,Exercise Ball,Beginner,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Downward Facing Balance on an exercise ball to target the glutes and gain muscle in the upper legs.
+Band Good Morning (Pull Through),hamstrings,band,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Attach band to a stable object, step into band with feet shoulder-width apart, hinge at hips while keeping back straight, push hips back and lower torso until almost parallel to the ground, return to starting position by squeezing glutes and hamstrings."
+Standing Hamstring and Calf Stretch,hamstrings,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Stand with one leg extended straight in front of you and the other foot planted on the ground, loop a band around the extended foot and gently pull back until you feel a stretch in your hamstrings and calves, hold for desired duration, then switch legs."
+Barbell Deadlift,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Barbell Deadlifts using a barbell to target the hamstrings and gain muscle in the upper legs.
+Hamstring-SMR,hamstrings,Foam Roll,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Using a foam roll, roll back and forth along your hamstrings for 3 sets to help gain muscle in your upper legs."
+Sumo deadlift,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform Sumo deadlifts using a barbell for 4 sets to target your hamstrings and gain muscle in your upper legs as a beginner.
+Clean Deadlift,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Clean Deadlifts using a barbell to target the hamstrings and gain muscle in the upper legs.
+Snatch Deadlift,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Snatch Deadlifts using a barbell to target your hamstrings and gain muscle in your upper legs.
+Power Snatch,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Power Snatches using a barbell to target the hamstrings and gain muscle in the upper legs as a beginner.
+Romanian Deadlift from Deficit,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Romanian Deadlifts from a deficit using a barbell to target your hamstrings and gain muscle in your upper legs.
+Power Clean from Blocks,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Power Cleans from Blocks using a barbell to target the hamstrings and gain muscle in the upper legs.
+Hang Snatch,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,"Perform hang snatches with a barbell to target the hamstrings, focusing on gaining muscle in the upper legs, for beginners doing 4 sets."
+Power clean,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of power cleans with a barbell to target the hamstrings and gain muscle in the upper legs.
+Wide Stance Stiff Legs,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,"Stand with feet wider than hip-width apart, holding a barbell with straight arms, hinge at the hips to lower the barbell towards the floor while keeping legs straight, then return to starting position for 5 sets."
+Clean,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of barbell hamstring curls to gain muscle in the upper legs.
+Good Morning,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 4 sets of barbell Good Mornings to target the hamstrings and gain muscle in the upper legs, suitable for intermediate level."
+Romanian Deadlift,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform Romanian Deadlifts with a barbell for 3 sets to target the hamstrings and gain muscle in the upper legs at an intermediate level.
+Sumo Deadlift with Chains,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform Sumo Deadlifts with Chains using a barbell for 4 sets to target the hamstrings and gain muscle in the upper legs.
+Barbell stiff-legged deadlift,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of barbell stiff-legged deadlifts to target the hamstrings and gain muscle in the upper legs using a barbell.
+Stiff-Legged Deadlift,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of stiff-legged deadlifts using a barbell to target your hamstrings and gain muscle in your upper legs.
+Sumo Deadlift with Bands,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Sumo Deadlifts with Bands using a barbell to target your hamstrings and gain muscle in your upper legs.
+Hanging Bar Good Morning,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,"Stand under a hanging bar with a barbell on your shoulders, bend at the hips while keeping your back straight, then return to the starting position."
+Good Morning off Pins,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Good Mornings off Pins using a barbell to target the hamstrings and gain muscle in the upper legs.
+Snatch Pull,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of barbell Snatch Pulls to target the hamstrings and gain muscle in the upper legs.
+Muscle Snatch,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Muscle Snatch with a barbell to target the hamstrings and gain muscle in the upper legs.
+Reverse Band Sumo Deadlift,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Reverse Band Sumo Deadlifts with a barbell to target the hamstrings and gain muscle in the upper legs.
+Split Snatch,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Split Snatch using a barbell to target the hamstrings and gain muscle in the upper legs.
+Hang Snatch - Below Knees,hamstrings,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,"Stand with feet hip-width apart, holding barbell with an overhand grip just below knees, then explosively extend hips and knees to pull barbell up to shoulder height while dropping into a squat position, then stand up to complete one rep; do 3 sets."
+30 Legs Sumo Deadlift,hamstrings,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Sumo Deadlifts with a barbell focusing on your hamstrings to gain muscle in the upper legs.
+Kettlebell pass-through lunge,hamstrings,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Hold kettlebell in right hand, lunge forward with left leg, pass kettlebell under left leg to left hand, lunge forward with right leg, and repeat for 4 sets."
+Single-arm kettlebell clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,3,"Stand with feet shoulder-width apart, hinge at the hips to grab the kettlebell with one hand, then explosively lift it to shoulder height while keeping the core engaged, then lower back down with control."
+Single-arm kettlebell swing,hamstrings,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of single-arm kettlebell swings with a kettlebell to target the hamstrings and gain muscle in the upper legs.
+Kettlebell One-Legged Deadlift,hamstrings,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Kettlebell One-Legged Deadlifts with a kettlebell to target hamstrings and gain muscle in the upper legs.
+Romanian Deadlift with Kettlebell,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,3,"Perform Romanian Deadlifts with a kettlebell, focusing on keeping your back straight and hinging at the hips while lowering the weight towards the ground, then returning to standing position."
+Kettlebell Dead Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,4,"Perform 4 sets of Kettlebell Dead Cleans using a kettlebell, focusing on engaging the hamstrings to gain muscle in the upper legs."
+Single-leg kettlebell deadlift,hamstrings,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of single-leg kettlebell deadlifts using a kettlebell to target the hamstrings and gain muscle in the upper legs at an intermediate level.
+Alternating Hang Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Alternating Hang Cleans with a kettlebell to target the hamstrings and gain muscle in the upper legs.
+One-Arm Open Palm Kettlebell Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,4,"Stand with feet shoulder-width apart, hold kettlebell in one hand with palm facing out, bend at the hips and knees, then explosively lift kettlebell to shoulder height while keeping arm straight, lower back down with control."
+Kettlebell Hang Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Kettlebell Hang Cleans with a kettlebell focusing on engaging the hamstrings to gain muscle in the upper legs.
+Double Kettlebell Alternating Hang Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Double Kettlebell Alternating Hang Cleans to target the hamstrings and gain muscle in the upper legs using kettlebells.
+Romanian Deadlift With Dumbbells,hamstrings,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,4,"Perform Romanian deadlifts with dumbbells, focusing on keeping your back straight and hinging at the hips while lowering the weights towards your feet, then return to standing position."
+Open Palm Kettlebell Clean,hamstrings,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,5,"Stand with feet shoulder-width apart, hinge at the hips to grasp the kettlebell with an open palm, then explosively lift it to shoulder height while keeping the upper arm close to the body, then lower back down to starting position."
+Stiff-Legged Dumbbell Deadlift,hamstrings,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,Perform 4 sets of Stiff-Legged Dumbbell Deadlifts with a dumbbell focusing on the hamstrings to gain muscle in the upper legs.
+Vertical Swing,hamstrings,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,4,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, hinge at the hips, and lower the weights towards the ground while keeping your back straight, then swing the dumbbells back up to the starting position using the power of your hamstrings."
+30 Legs Dumbbell Stiff-Legged Deadlift,hamstrings,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,Perform 5 sets of 30 dumbbell stiff-legged deadlifts to target your hamstrings and gain muscle in your upper legs.
+Dumbbell Lying Hamstring Curl,hamstrings,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform dumbbell lying hamstring curls by lying flat on your back, holding a dumbbell between your feet, and curling your legs towards your glutes while keeping your hips on the ground."
+Dumbbell Fix Dumbbell Swing,hamstrings,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, hinge at the hips to lower the dumbbells between your legs, then swing them up to shoulder height using the momentum from your hips, keeping a slight bend in the knees throughout the movement."
+Box jump,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3,"Perform 3 sets of weighted box jumps to target the hamstrings and gain muscle in the upper legs, suitable for beginners at the gym."
+Box Jump (Multiple Response),hamstrings,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform box jumps using weighted equipment for 5 sets to target the hamstrings and gain muscle in the upper legs.
+Sled push-,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of sled pushes using weighted equipment to target the hamstrings and gain muscle in the upper legs.
+Lying Hamstring,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of lying hamstring curls with weighted equipment to target and gain muscle in the upper legs.
+Chair Leg Extended Stretch,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4,"Sit on a chair with one leg extended straight out in front of you, lean forward at the waist to feel a stretch in your hamstrings, hold a weight for added resistance, perform 4 sets to gain muscle in your upper legs."
+Power Stairs,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of weighted power stairs to target your hamstrings and gain muscle in your upper legs at a beginner level.
+Suspended Leg Curl,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Suspended Leg Curls using weighted equipment to target and gain muscle in the hamstrings at a beginner level in the gym.
+Box Skip,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Box Skip with weighted equipment to target the hamstrings and gain muscle in the upper legs.
+Lying cable leg curl,hamstrings,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Lie face down on a bench with ankles attached to cable, curl legs towards glutes, then slowly return to starting position."
+Seated Hamstring and Calf Stretch,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4,"Sit on the floor with your legs extended, loop a resistance band around your foot, and gently lean forward to stretch your hamstrings and calves."
+Seated Band Hamstring Curl,hamstrings,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform seated band hamstring curls using a weighted resistance, targeting the hamstrings for muscle gain, completing 5 sets in an intermediate level gym setting."
+Standing cable leg curl,hamstrings,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of standing cable leg curls using a cable machine to target the hamstrings and gain muscle in the upper legs.
+Hamstring slide,hamstrings,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of hamstring slides using weights to target and gain muscle in the upper legs.
+Lying Leg Curls,hamstrings,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of lying leg curls on the machine to target and gain muscle in the hamstrings for beginners.
+Reverse Hyperextension,hamstrings,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Reverse Hyperextensions on the machine to target the hamstrings and gain muscle in the upper legs.
+Glute Ham Raise,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Glute Ham Raises on the machine to target the hamstrings and gain muscle in the upper legs.
+Smith machine stiff-legged deadlift,hamstrings,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Smith machine stiff-legged deadlifts to target your hamstrings and gain muscle in the upper legs using a machine.
+Paul Carter Leg Extension,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Paul Carter Leg Extensions on the machine to target the hamstrings and gain muscle in the upper legs at an intermediate level.
+Lying leg curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of lying leg curls on the machine to target the hamstrings and gain muscle in the upper legs.
+Single-leg lying leg curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of single-leg lying leg curls on the machine to target the hamstrings and gain muscle in the upper legs.
+Seated Leg Curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Seated Leg Curls on a machine to target the hamstrings and gain muscle in the upper legs at an intermediate level.
+Standing Leg Curl,hamstrings,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,3,"Using a machine, perform 3 sets of standing leg curls to target the hamstrings and gain muscle in the upper legs."
+Lying Leg Curl - Gethin Variation,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Lie face down on the machine, hook your feet under the padded lever, and curl your legs up towards your glutes, then slowly lower back down."
+Seated Hamstring Curl - Gethin Variation,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform 3 sets of Seated Hamstring Curl on the machine with a focus on slow, controlled movements to target and gain muscle in the hamstrings."
+Leg curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of leg curls on the machine to target the hamstrings and gain muscle in the upper legs.
+Leg Extension - Gethin Variation,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 4 sets of Leg Extension on a machine, focusing on the hamstrings to gain muscle in the upper legs."
+Lying Hamstring Curls - Gethin Variation,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform lying hamstring curls on a machine, focusing on controlled movements and squeezing the hamstrings at the top of each repetition for 4 sets."
+Single-leg leg extension-,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform single-leg leg extensions on the machine, focusing on contracting the hamstrings while extending the leg, for 5 sets to gain muscle in the upper legs at an intermediate level."
+AM Seated Hamstring Curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of AM Seated Hamstring Curls on the machine to target and gain muscle in the hamstrings.
+UP Hamstring Curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of UP Hamstring Curls on a machine to target and gain muscle in the hamstrings.
+30 Legs Leg Extension,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of 30 reps on the leg extension machine to target and gain muscle in the hamstrings.
+30 Legs Seated Leg Curl,hamstrings,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Sit on the machine, adjust the weight, and curl your legs towards your butt, focusing on contracting your hamstrings, for 3 sets."
+Natural Glute Ham Raise,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Natural Glute Ham Raises to target your hamstrings and gain muscle using just your body weight.
+Standing leg swing,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Stand with one leg straight and swing the other leg forward and backward in a controlled motion, focusing on engaging the hamstrings."
+Linear Acceleration Wall Drill,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Linear Acceleration Wall Drill to target the hamstrings and gain muscle, using only your body weight as equipment."
+Leg-Up Hamstring Stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform Leg-Up Hamstring Stretch by lying on your back, raising one leg up towards the ceiling, and holding it with both hands to feel a stretch in the hamstrings; repeat on both legs for 5 sets."
+Knee Tuck Jump,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform knee tuck jumps by exploding off the ground, bringing knees towards chest, and landing softly, aiming for muscle gain in the hamstrings, for 4 sets at an intermediate level using only body weight."
+Moving Claw Series,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Moving Claw Series without any equipment to target the hamstrings and gain muscle in the upper legs.
+Inchworm,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Inchworms to target your hamstrings, starting in a standing position, walking your hands out to a plank, then walking your feet towards your hands, and standing up straight."
+Lying groin stretch with band,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of lying groin stretch with band to target hamstrings and gain muscle in the upper legs, using only body weight as equipment at an intermediate level."
+World's greatest stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform the World's greatest stretch with body weight, focusing on hamstrings, for 4 sets to gain muscle in the upper legs."
+90/90 Hamstring,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Sit on the floor with one leg straight and the other bent at a 90-degree angle, lean forward from the hips until you feel a stretch in the back of your straight leg, hold for a few seconds, then switch legs."
+The Straddle,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of The Straddle exercise, focusing on stretching the hamstrings using only your body weight, aiming to gain muscle in the upper legs."
+Prone Manual Hamstring,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Prone Manual Hamstring exercise to target and gain muscle in the hamstrings using body weight at an intermediate level.
+Knee To Chest,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,"From a standing position, lift one knee towards your chest while keeping your back straight, hold for a few seconds, then lower back down and repeat on the other leg for 3 sets."
+Hurdle Hops,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Hurdle Hops using only your body weight to target your hamstrings and gain muscle in your upper legs.
+Linear 3-Part Start Technique,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of the Linear 3-Part Start Technique using your body weight to target the hamstrings and gain muscle in the upper legs.
+Hip Stretch With Twist,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Hip Stretch With Twist, focusing on stretching the hamstrings while twisting the upper body, using only your body weight, to gain muscle in the upper legs."
+Single-leg balance and reach,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Stand on one leg, extend the other leg back while reaching forward with opposite arm, hold for a few seconds, and repeat for 5 sets."
+Alternating Leg Swing,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Stand with feet hip-width apart, swing one leg forward and back while keeping the other leg straight, alternate legs for 5 sets."
+High Kick,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of high kicks to target the hamstrings and gain muscle in the upper legs using only your body weight.
+HM Alternating Cross Lunge,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform alternating cross lunges by stepping one foot diagonally behind the other while bending both knees, then return to starting position and repeat on the other side for a total of 5 sets."
+Standing hamstring stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Stand with one foot in front of the other, keeping your legs straight, bend forward at the hips to stretch the hamstrings, hold for a few seconds, and repeat for 4 sets."
+Reverse lunge,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform reverse lunges by stepping back with one leg, bending both knees to lower your body, then pushing through the front heel to return to starting position, repeat on other leg for 4 sets."
+Boss Everline 10-Yard Sprints,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 10-yard sprints with full intensity for 3 sets to target the hamstrings and gain muscle in the upper legs, suitable for intermediate level using only body weight at the gym or at home."
+HM Alternating Front Kick,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform alternating front kicks with a focus on engaging the hamstrings for 3 sets, aiming to gain muscle in the upper legs at an intermediate level using only your body weight."
+HM World's Greatest Stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of HM World's Greatest Stretch to target the hamstrings and gain muscle, using only your body weight, focusing on the upper legs."
+HM Alternating Sprawl Kick-Through,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of HM Alternating Sprawl Kick-Throughs using body weight, focusing on engaging the hamstrings to gain muscle in the upper legs."
+HM Alternating Step-Back,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform alternating step-back lunges with hands on hips, stepping back with one foot at a time while keeping front knee at 90 degrees, for 4 sets."
+HM Alternating Step-Up With Chair,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform alternating step-ups onto a chair using body weight, focusing on engaging the hamstrings, for 4 sets."
+HM Right Knee-Up,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform HM Right Knee-Up by standing with feet hip-width apart, lifting right knee up towards chest while keeping back straight, then lowering back down; repeat for desired sets."
+HM Low Lunge With External Twist,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform a low lunge with external twist, focusing on stretching the hamstrings, for 4 sets at an intermediate level using only body weight."
+HM Ninja Crawl,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of HM Ninja Crawl to target hamstrings and gain muscle, using only body weight, at an intermediate level."
+HM Pigeon Stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform HM Pigeon Stretch for 4 sets to target and gain muscle in the hamstrings, using only your body weight at an intermediate level."
+Single-Leg Deadlift Walk,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Single-Leg Deadlift Walks, focusing on engaging the hamstrings, using only your body weight for resistance."
+Total Fitness Hamstring Slide,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Total Fitness Hamstring Slides using only your body weight to target and gain muscle in the hamstrings at an intermediate level.
+30 Legs Walking Lunge,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 30 walking lunges with body weight, focusing on engaging the hamstrings, for 5 sets to gain muscle in the upper legs at an intermediate level."
+Glute ham raise-,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of glute ham raises using just your body weight to target and gain muscle in the hamstrings, focusing on the upper legs."
+Lying hamstring stretch with band,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Lie on your back with one leg straight and the other leg extended with a resistance band around the foot, pulling towards your chest to stretch the hamstring, hold and release."
+Upper Back-Leg Grab,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Stand with feet hip-width apart, bend at the waist, reaching down to grab the backs of your legs with both hands, hold for a few seconds, then release and repeat for 5 sets."
+Seated Hamstring,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Sit on the floor with legs extended, lean forward from the hips to feel a stretch in the back of the thighs, hold for desired duration, and repeat for 5 sets."
+Alternating lunge jump,hamstrings,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Perform alternating lunge jumps by stepping forward with one leg, bending both knees to 90 degrees, then exploding up and switching legs in the air, aiming for a total of 10 reps per leg for 3 sets."
+Runner's Stretch,hamstrings,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Runner's Stretch to target the hamstrings and gain muscle in the upper legs using just your body weight.
+Ball Hamstring Hat Trick,hamstrings,Exercise Ball,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of Ball Hamstring Hat Trick exercise using an exercise ball to target and gain muscle in the hamstrings.
+Exercise ball leg curl,hamstrings,Exercise Ball,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform exercise ball leg curls by lying on your back with your feet on the exercise ball, lifting your hips off the ground and pulling the ball towards you using your legs, then extending back out for 4 sets."
+Band-assisted pull-up,lats,band,Intermediate,1,1,Gain Muscle,back,duration,4,"Use a band to assist in performing pull-ups, targeting the lats for muscle gain, complete 4 sets at an intermediate level either at the gym or at home."
+Assisted Chin-Up,lats,band,Beginner,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of assisted chin-ups using a band to target the lats and gain muscle, suitable for beginners at home or in the gym."
+UN Band Assisted Pull-up Pronated,lats,band,Intermediate,1,1,Gain Muscle,back,duration,3,"Using a band, perform 3 sets of pronated grip pull-ups to target the lats and gain muscle, suitable for intermediate level at the gym or at home."
+UN Band Assisted Pull-up Supinated,lats,band,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of band assisted pull-ups with a supinated grip to target the lats and gain muscle, using a band for assistance at an intermediate level."
+UN Band Assisted Pull-up Neutral,lats,band,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of Band Assisted Pull-up Neutral exercise to target the lats and gain muscle, using a band for assistance at an intermediate level either at the gym or at home."
+FYR2 Monster Band Face-Pull Hold,lats,band,Intermediate,1,1,Gain Muscle,back,duration,4,"Attach band to a sturdy object at chest height, grab ends with palms facing down, pull band towards face, hold for duration, repeat for 4 sets."
+Single-arm band low row,lats,band,Intermediate,1,1,Gain Muscle,back,duration,5,"Attach band to sturdy object at waist height, grab band with one hand, step back to create tension, pull elbow back and squeeze shoulder blade, then return to starting position for 5 sets."
+Latissimus dorsi SMR,lats,Foam Roll,Intermediate,1,1,Gain Muscle,back,duration,3,"Using a foam roller, perform 3 sets of self-myofascial release on the latissimus dorsi muscle to help gain muscle in the back."
+Bent-arm barbell pull-over,lats,barbell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of bent-arm barbell pull-overs using a barbell to target the lats and gain muscle in the back.
+Barbell pull-over to press,lats,barbell,Beginner,1,0,Gain Muscle,back,weight,5,"Perform 5 sets of barbell pull-overs to press to target your lats and gain muscle, using a barbell as the equipment."
+Reverse Barbell Row,lats,barbell,Intermediate,1,0,Gain Muscle,back,weight,5,"Perform reverse barbell rows with a barbell, focusing on targeting the lats to gain muscle, for 5 sets as an intermediate level weight exercise in the gym."
+Single-arm barbell bent-over row,lats,barbell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of single-arm barbell bent-over rows with a focus on engaging the lats to gain muscle in the back.
+Side kick-through to kettlebell high pull,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,"Starting in a push-up position, kick one leg through to the opposite side while simultaneously pulling the kettlebell up to chest height, then return to starting position and switch sides for 3 sets."
+FYR2 Alternating Kettlebell Snatch,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of FYR2 Alternating Kettlebell Snatches with a kettlebell to target the lats and gain muscle in the back.
+FYR2 Alternating Kettlebell Swing,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of FYR2 Alternating Kettlebell Swings with a kettlebell to target the lats and gain muscle in the back.
+FYR2 American Kettlebell Swing,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of FYR2 American Kettlebell Swings using a kettlebell to target the lats and gain muscle in the back.
+FYR2 Double-Kettlebell Standing Clean,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Double-Kettlebell Standing Cleans with a focus on engaging the lats to gain muscle in the back.
+FYR2 Kettlebell Swing High Pull,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of FYR2 Kettlebell Swing High Pulls using a kettlebell to target the lats and gain muscle in the back.
+FYR2 Single-Arm Kettlebell Swing,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of FYR2 Single-Arm Kettlebell Swings with a kettlebell to target the lats and gain muscle in the back.
+FYR2 Single-Arm Kettlebell Clean,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of FYR2 Single-Arm Kettlebell Clean with a kettlebell to target the lats and gain muscle in the back.
+FYR2 Kettlebell Swing-Clean-Press Combo,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of FYR2 Kettlebell Swing-Clean-Press Combo using a kettlebell to target the lats and gain muscle in the back.
+FYR2 Kettlebell Swing-Clean-Press-Row Combo,lats,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of FYR2 Kettlebell Swing-Clean-Press-Row Combo focusing on the lats using a kettlebell to gain muscle.
+PJR pull-over-,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Perform PJR pull-overs with a dumbbell to target the lats, focusing on form and control for 4 sets to gain muscle in the back."
+Incline Dumbbell Row - Gethin Variation,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform Incline Dumbbell Rows with palms facing each other, keeping back flat and core engaged, for 3 sets to target lats and gain muscle."
+FYR Bent-Over Dumbbell Row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,Perform 3 sets of FYR Bent-Over Dumbbell Rows with a dumbbell to target the lats and gain muscle in the back.
+Dumbbell seal row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Perform dumbbell seal rows by lying face down on a bench, holding a dumbbell in each hand, and rowing the weights towards your chest while keeping your elbows close to your body."
+Straight-Arm Dumbbell Pull-Over - Gethin Variation,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Lie on a bench with your feet flat on the floor, holding a dumbbell straight above your chest, lower the dumbbell behind your head while keeping your arms straight, and then return to the starting position."
+Bent-Over Dumbbell Row - Gethin Variation,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,Perform 3 sets of Bent-Over Dumbbell Rows with a Gethin Variation using dumbbells to target the lats and gain muscle in the back.
+Bent-over dumbbell rear delt fly,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform 3 sets of bent-over dumbbell rear delt flys to target the lats and gain muscle, using dumbbells while leaning forward and lifting arms out to the sides."
+Band Resisted Dumbbell Row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Attach a resistance band to a stable object in front of you, hold a dumbbell in one hand, and perform rows while keeping your back straight and core engaged."
+Holman Right Arm Weighted Half Jack,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Hold a dumbbell in your right hand, perform a half jumping jack motion while keeping your arm extended to the side, targeting your lats for 3 sets."
+Holman Left Arm Weighted Half Jack,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Hold a dumbbell in your left hand, perform a half jack motion while keeping your arm straight, focusing on engaging your lats, for 3 sets."
+Holman Renegade Row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,Perform 5 sets of Holman Renegade Rows using a dumbbell to target the lats and gain muscle in the back.
+Holman Renegade Row with Opposite Foot Step-Out,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Hold a dumbbell in one hand, row it up towards your ribcage while stepping the opposite foot out to the side, then lower the weight back down and repeat on the other side for a total of 5 sets."
+Holman Weighted Double-Arm Cross Punch,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Hold a dumbbell in each hand, cross arms in front of body and punch arms out to the sides while engaging lats, repeat for 5 sets."
+Holman Standing Flat Back Row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Stand with feet hip-width apart, hinge at hips to bring torso parallel to the floor, holding a dumbbell in each hand, then pull elbows back, squeezing shoulder blades together, and lower back down with control."
+Holman Renegade Row to Weighted Burpee,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,Perform 5 sets of Holman Renegade Rows with a dumbbell followed by Weighted Burpees to target lats and gain muscle at an intermediate level.
+Dumbbell renegade row,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Perform 5 sets of dumbbell renegade rows to target lats and gain muscle, using a dumbbell while in a plank position."
+Total Fitness Dumbbell Isometric Row Hold,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Hold a dumbbell in one hand, hinge at the hips, keeping back flat, and row the dumbbell towards your hip while holding the position for a few seconds, then switch sides."
+MetaBurn Bent-Over Row to Rear-Delt Raise,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,Perform 5 sets of MetaBurn Bent-Over Row to Rear-Delt Raise with a dumbbell to target lats and gain muscle in the back.
+Gironda Sternum Chins,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Gironda Sternum Chins using weighted equipment to target the lats and gain muscle in the back.
+Floor rope climb,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,5,Perform 5 sets of floor rope climbs using weighted equipment to target the lats and gain muscle in the back.
+FYR2 Bent-Over Reverse Fly,lats,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Stand with feet hip-width apart, hinge at the hips, and hold dumbbells with palms facing in, then lift the dumbbells out to the sides until arms are parallel to the floor, squeezing the shoulder blades together before slowly lowering back down."
+Rocky Pull-Ups/Pulldowns,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,3,"Perform 3 sets of weighted pull-ups or pulldowns targeting the lats to gain muscle, suitable for beginners in the gym."
+Overhead Lat,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Overhead Lat exercises with weighted equipment to target and gain muscle in the lats.
+Weighted pull-up,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of weighted pull-ups at the gym to target your lats and gain muscle in your back.
+L-sit chin-up,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,5,Perform 5 sets of L-sit chin-ups with added weight to target your lats and gain muscle.
+Around-the-world pull-up,lats,weighted,Beginner,1,0,Gain Muscle,back,weight,5,Perform 5 sets of around-the-world pull-ups with weighted equipment at the gym to target the lats and gain muscle in the back.
+Back Flyes - Gethin Variation,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Gethin Variation Back Flyes using weighted equipment to target the lats and gain muscle in the back.
+Incline straight-arm pull-over,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of incline straight-arm pull-overs with weighted equipment to target the lats and gain muscle in the back.
+Machine high row,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Machine high row with weighted equipment at the gym to target your lats and gain muscle in your back.
+AM T-Bar Row,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of AM T-Bar Rows using weighted equipment at the gym to target the lats and gain muscle in the back.
+Holman Renegade Punch-Under,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Holman Renegade Punch-Under with weighted equipment targeting the lats to gain muscle in the back.
+Holman Dirty Dog to Renegade Row,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,4,Perform a Holman Dirty Dog to Renegade Row using weighted equipment for 4 sets to target the lats and gain muscle in the back.
+Assisted Single-Arm Pull-Up,lats,weighted,Advanced,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Assisted Single-Arm Pull-Ups using weighted equipment to target the lats and gain muscle in the back at an advanced level.
+Assisted Single-Arm Chin-Up,lats,weighted,Advanced,1,0,Gain Muscle,back,weight,5,Perform 5 sets of assisted single-arm chin-ups using weighted equipment to target the lats and gain muscle in the back.
+Holman Renegade Row to Split Jump,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,5,"Perform 5 sets of Holman Renegade Rows with a weighted dumbbell, then immediately transition into split jumps, focusing on engaging the lats to gain muscle in the back."
+Close-grip pull-down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform close-grip pull-downs using a cable machine, targeting the lats to gain muscle in the back, completing 3 sets at an intermediate level."
+Standing dumbbell knee crunch,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of standing dumbbell knee crunches with a weighted dumbbell targeting the lats to gain muscle in the back.
+Holman Renegade Row to Side Punch to Forward Punch,lats,weighted,Intermediate,1,0,Gain Muscle,back,weight,4,"Perform 4 sets of Holman Renegade Rows with a weight in each hand, alternating between rowing and punching to the side and front, focusing on engaging the lats to gain muscle."
+Shotgun row,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Shotgun rows using a cable machine to target the lats and gain muscle in the back at an intermediate level.
+Close-Grip Front Lat Pulldown,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3,"Sit at a cable machine with a close-grip handle, pull the handle down to your chest while keeping your elbows close to your body, then slowly release back up."
+Straight-arm rope pull-down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of straight-arm rope pull-downs on the cable machine to target the lats and gain muscle in the back.
+Straight-Arm Pulldown,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Straight-Arm Pulldowns using a cable machine to target the lats and gain muscle in the back.
+Lat pull-down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Lat pull-downs using a cable machine to target the lats and gain muscle in the back.
+Elevated Cable Rows,lats,cable,Beginner,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Elevated Cable Rows using a cable machine to target the lats and gain muscle in the back as a beginner.
+Single-arm kneeling lat pull-down,lats,cable,Beginner,1,0,Gain Muscle,back,weight,4,Perform 4 sets of single-arm kneeling lat pull-downs using a cable machine to target your lats and gain muscle in your back.
+Kneeling lat pull-down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of kneeling lat pull-downs using a cable machine to target the lats and gain muscle in the back.
+Behind-the-neck pull-down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of behind-the-neck pull-downs using a cable machine to target the lats and gain muscle in the back.
+Straight-arm cable pull-over,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5,"Stand facing away from the cable machine, grasp the handle with both hands, keep arms straight, and pull the cable down towards your thighs while engaging your lats."
+Rope Lat Pull-down - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Rope Lat Pull-downs using a cable machine to target the lats and gain muscle in the back.
+Cable Straight-Arm Pulldown - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3,"Stand facing the cable machine, grip the handle with straight arms, pull the handle down towards your thighs while keeping your back straight, then slowly return to starting position."
+Straight-Arm Pull-Down - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Straight-Arm Pull-Down - Gethin Variation using a cable machine to target the lats and gain muscle in the back.
+High-cable standing row,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform high-cable standing rows with a cable machine to target the lats for muscle gain, completing 3 sets at an intermediate level."
+Lat Pull-down - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform 3 sets of Lat Pull-downs using a cable machine to target the lats and gain muscle, ensuring proper form and control throughout the exercise."
+Wide-Grip Lat Pull-Down - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5,"Perform 5 sets of Wide-Grip Lat Pull-Downs using a cable machine, focusing on engaging your lats to gain muscle in your back."
+Behind-The-Neck Pull-Down - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,4,"Perform 4 sets of Behind-The-Neck Pull-Downs with a cable machine, targeting the lats to gain muscle in the back."
+Single-Arm Cable Row - Gethin Variation,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Single-Arm Cable Rows using a cable machine to target the lats and gain muscle in the back.
+Scapular Rows,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform scapular rows using a cable machine to target the lats, focusing on gaining muscle in the back with 3 sets of intermediate level weight."
+Standing V-Grip Cable Rows,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Standing V-Grip Cable Rows using a cable machine to target the lats and gain muscle in the back.
+AM Close-Grip Pull-Down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of close-grip pull-downs using a cable machine to target the lats and gain muscle in the back.
+Full Range-Of-Motion Lat Pulldown,lats,cable,Beginner,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Full Range-Of-Motion Lat Pulldowns with a cable machine to target the lats and gain muscle in the back.
+AM Wide-Grip Pull-Down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of AM Wide-Grip Pull-Downs using a cable machine to target the lats and gain muscle in the back.
+UP Lat Pull-Down,lats,cable,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of UP Lat Pull-Downs using a cable machine to target the lats and gain muscle in the back.
+Machine seated row,lats,Machine,Beginner,1,0,Gain Muscle,back,weight,3,"Perform 3 sets of machine seated rows targeting the lats using weight to gain muscle, suitable for beginners in the gym."
+Reverse-grip lat pull-down,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,4,"Sit at a lat pull-down machine, grip the bar with palms facing towards you, pull the bar down towards your chest, then slowly release back up."
+Machine-assisted pull-up,lats,Machine,Beginner,1,0,Gain Muscle,back,weight,4,"Using a machine, perform 4 sets of machine-assisted pull-ups to target your lats and gain muscle in your back as a beginner."
+Single-arm pull-down,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,4,"Sit at the machine, grasp the handle with one hand, pull down towards your side while keeping your back straight, then slowly release back up."
+Single-arm machine high row,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,5,"Perform 5 sets of single-arm machine high rows on an intermediate level, targeting the lats to gain muscle, using a machine at the gym."
+Machine Pull-Over - Gethin Variation,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Machine Pull-Over - Gethin Variation on a machine targeting the lats for muscle gain.
+Chest-Supported Smith Machine Row - Gethin Variation,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform 3 sets of Chest-Supported Smith Machine Rows with a Gethin Variation to target the lats and gain muscle, using a machine at an intermediate level in the gym."
+Seated Machine Row - Gethin Variation,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Seated Machine Row - Gethin Variation on a machine focusing on the lats to gain muscle in the back.
+Wide-Grip Machine Row,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Wide-Grip Machine Rows on the machine to target the lats and gain muscle in the back.
+King Maker Lat Pull-Down,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of King Maker Lat Pull-Down on the machine to target the lats and gain muscle in the back.
+Pullups,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,Perform 3 sets of pullups to target your lats and gain muscle using only your body weight at an intermediate level.
+Robertson Half-Kneeling Landmine Press,lats,Machine,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Robertson Half-Kneeling Landmine Press on a machine to target the lats and gain muscle in the back.
+Muscle Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,Perform 3 sets of muscle ups targeting the lats using body weight at an intermediate level to gain muscle in the back.
+Pull-up,lats,body weight,Beginner,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of pull-ups using your body weight to target your lats and gain muscle, suitable for beginners at the gym or at home."
+Wide-Grip Rear Pull-Up,lats,body weight,Beginner,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of Wide-Grip Rear Pull-Ups to target the lats and gain muscle, using only your body weight as equipment."
+Rope climb,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,Perform 4 sets of rope climbs at an intermediate level to target and gain muscle in the lats using body weight at the gym or at home.
+Side To Side Chins,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of Side To Side Chins to target the lats and gain muscle, using only your body weight, at an intermediate level."
+Neutral-grip pull-up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of neutral-grip pull-ups to target the lats and gain muscle, using only your body weight as equipment, suitable for intermediate level at home or in the gym."
+One Arm Against Wall,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,"Stand facing a wall with one arm extended against it, push into the wall while engaging your lats, hold for desired duration, and repeat for 4 sets."
+Standing side bend stretch,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Stand with feet hip-width apart, raise one arm overhead and lean to the side, stretching the lats, then switch sides for 5 sets."
+Kipping Muscle Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of Kipping Muscle Ups focusing on engaging the lats to gain muscle, using only your body weight as equipment, suitable for intermediate level, can be done at home or in the gym."
+One Handed Hang,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Grab onto a pull-up bar with one hand, hang for as long as possible, switch hands, and repeat for 3 sets to target the lats and gain muscle."
+Burpee to pull-up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of Burpee to pull-up exercise to target lats and gain muscle, using body weight, suitable for intermediate level, can be done at the gym or at home."
+Negative pull-up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform negative pull-ups by jumping up to the bar, holding yourself in the top position, then slowly lowering yourself down to a dead hang to target the lats and gain muscle in the back for 3 sets."
+Chin-Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of chin-ups to target the lats and gain muscle, using only your body weight as equipment, at an intermediate level either at the gym or at home."
+HM Superman Lat Pull,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of HM Superman Lat Pulls to target the lats and gain muscle, using only your body weight as equipment, suitable for intermediate level, either at the gym or home."
+AM Pull-Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,Perform 4 sets of AM Pull-Ups to target the lats and gain muscle using only your body weight at an intermediate level.
+UP Chin-Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,Perform 3 sets of UP Chin-Ups at an intermediate level to target the lats and gain muscle using only your body weight.
+Holman Alternating Forward and Side Punch,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform alternating forward and side punches while engaging your lats for 4 sets to gain muscle, using only your body weight as equipment."
+Jump to pull-up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of jump to pull-ups to target your lats and gain muscle, using only your body weight as equipment, suitable for intermediate level at both home and gym."
+Bent-over scapular slide,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform bent-over scapular slides with body weight to target lats, focusing on squeezing shoulder blades together for 3 sets."
+Iron cross stretch,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of Iron cross stretches, focusing on stretching the lats using only your body weight, aiming to gain muscle in the back."
+Total Fitness Standing Lat Stretch,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,"Stand with feet hip-width apart, raise arms overhead, clasp hands together, and lean to one side to stretch lats, hold for desired duration, repeat on other side for 4 sets."
+King Maker Pull-Up,lats,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of King Maker Pull-Ups to target the lats and gain muscle, using only your body weight as equipment at an intermediate level."
+Medicine ball slam,lats,medicine ball,Intermediate,1,0,Gain Muscle,back,weight,3,"Stand with feet shoulder-width apart, hold a medicine ball overhead, slam it down to the ground as hard as possible, catch it on the bounce, and repeat for 3 sets."
+Catch and Overhead Throw,lats,medicine ball,Beginner,1,0,Gain Muscle,back,weight,3,"Stand with feet hip-width apart, hold a medicine ball in both hands, squat down, explode up, catch the ball overhead, and return to starting position for 3 sets."
+FYR2 Bent-Over Medicine Ball Slam,lats,medicine ball,Intermediate,1,0,Gain Muscle,back,weight,3,"Stand with feet hip-width apart, hinge at the hips to bend over, hold a medicine ball with both hands, and explosively slam it down to the ground while engaging your lats, then quickly catch the ball on the bounce back up."
+Dynamic Back Stretch,lats,body weight,Beginner,1,1,Gain Muscle,back,duration,4,"Perform dynamic back stretches by reaching arms overhead, leaning to one side, then switching to the other side, focusing on stretching the lats, for 4 sets."
+Side-Lying Floor Stretch,lats,body weight,Beginner,1,1,Gain Muscle,back,duration,3,"Lie on your side on the floor, extend your top arm overhead and reach towards the opposite side to stretch your lats, do 3 sets."
+Band good morning-,Lower Back,band,Intermediate,1,1,Gain Muscle,back,duration,4,"Wrap band around shoulders, hinge at hips, keeping back straight, and lower torso until parallel to the ground, then return to starting position."
+FYR2 Monster Banded Good Morning,Lower Back,band,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of FYR2 Monster Banded Good Mornings using a resistance band to target the lower back and gain muscle, suitable for intermediate level at both gym and home."
+Lower back SMR,Lower Back,Foam Roll,Intermediate,1,1,Gain Muscle,back,duration,4,Perform 4 sets of foam rolling on the lower back to increase muscle mass and reduce tension.
+Band deadlift,Lower Back,band,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of band deadlifts to target the lower back and gain muscle, using a band for resistance."
+Barbell deficit deadlift,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3,Perform 3 sets of barbell deficit deadlifts using a barbell to target the lower back and gain muscle.
+Chair Lower Back Stretch,lats,body weight,Beginner,1,1,Gain Muscle,back,duration,4,"Sit on a chair, bend forward at the waist, reach towards the floor, hold for a few seconds, then return to starting position for 4 sets."
+Deadlift with Bands,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Deadlifts with Bands using a barbell to target the lower back and gain muscle.
+Deadlift with Chains,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Deadlifts with Chains using a barbell to target the lower back and gain muscle.
+Rack Pull with Bands,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3,"Perform 3 sets of rack pull with bands using a barbell to target the lower back and gain muscle, suitable for beginners in a gym setting."
+Rack pull,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform rack pulls with a barbell at the gym to target the lower back, aiming to gain muscle with 3 sets as an intermediate level weight exercise."
+Seated Good Mornings,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3,"Sit with a barbell across your shoulders, hinge at the hips while keeping your back straight, then return to starting position for 3 sets to target lower back and gain muscle."
+Stiff Leg Barbell Good Morning,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Stiff Leg Barbell Good Mornings with a barbell to target the lower back and gain muscle.
+Paul Carter Romanian Deadlift,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Paul Carter Romanian Deadlifts using a barbell to target the lower back and gain muscle.
+TBS Good Morning,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of TBS Good Morning exercise with a barbell to target the lower back and gain muscle at an intermediate level.
+TBS Romanian Deadlift,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of TBS Romanian Deadlifts with a barbell to target the lower back and gain muscle.
+Barbell deadlift-,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of barbell deadlifts using a barbell to target the lower back and gain muscle.
+Reverse Band Deadlift,Lower Back,barbell,Beginner,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Reverse Band Deadlifts with a barbell to target the lower back and gain muscle.
+Deadlift - Gethin Variation,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Deadlifts with a barbell focusing on proper form and technique to target the lower back and gain muscle.
+Barbell good morning,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4,"Perform 4 sets of Barbell good mornings with a barbell to target the lower back and gain muscle, ensuring proper form and control throughout the exercise."
+UP Conventional Deadlift,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of UP Conventional Deadlifts with a barbell to target and strengthen the lower back for muscle gain.
+30 Day Back Barbell Rack Pull,Lower Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform 3 sets of 30 Day Back Barbell Rack Pulls with a barbell to target the lower back and gain muscle, suitable for intermediate level in the gym."
+HM Kettlebell Swing,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of HM Kettlebell Swings with a kettlebell to target the lower back and gain muscle.
+Kettlebell deadlift,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of kettlebell deadlifts using a kettlebell to target the lower back and gain muscle at an intermediate level.
+KV Romanian Deadlift with Kettlebell,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Romanian Deadlifts with a kettlebell focusing on the lower back to gain muscle.
+FYR2 Kettlebell Good Morning,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,4,"Perform 4 sets of kettlebell good mornings to target the lower back and gain muscle, using an intermediate level weight at the gym."
+FYR2 Kettlebell Staggered-Stance Deadlift,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5,"Perform staggered stance deadlifts with a kettlebell, focusing on your lower back, for 5 sets to gain muscle."
+FYR2 Kettlebell Romanian Deadlift,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of FYR2 Kettlebell Romanian Deadlifts using a kettlebell to target the lower back and gain muscle.
+FYR Sumo Deadlift High Pull,Lower Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,"Stand with feet wider than hip-width apart, kettlebell on the ground between feet, hinge at hips to grab kettlebell with both hands, then drive through heels to stand up straight while pulling kettlebell up to chest level, keeping elbows high and out to the sides, then lower back down with control."
+Dumbbell Fix Dumbbell Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Perform dumbbell deadlifts with proper form, focusing on engaging the lower back muscles, for 4 sets to gain muscle in the back."
+Dumbbell skier,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, hinge at the hips to lower the dumbbells towards the floor while keeping your back straight, then return to standing position."
+Holman Deadlift to Overhead Press,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,Perform 4 sets of Holman Deadlift to Overhead Press using a dumbbell to target the lower back and gain muscle.
+Holman Slow Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform the Holman Slow Deadlift with a dumbbell to target the lower back, focusing on slow and controlled movements to gain muscle, completing 3 sets."
+Stiff-Legged Dumbbell Deadlift - Gethin Variation,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform Stiff-Legged Dumbbell Deadlifts with a Gethin Variation using a dumbbell to target the lower back for muscle gain, completing 3 sets at an intermediate level either at the gym or at home."
+Holman Deadlift to Squat Thrust,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,Perform 5 sets of Holman Deadlift to Squat Thrust using a dumbbell to target the lower back and gain muscle.
+Holman Staggered-Stance Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Stand with one foot in front of the other, holding a dumbbell in one hand, hinge at the hips to lower the weight towards the ground, keeping your back straight, then return to starting position."
+TBS Dumbbell Romanian Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform TBS Dumbbell Romanian Deadlift with a dumbbell focusing on your lower back for 3 sets to gain muscle, suitable for intermediate level at the gym or home."
+UNS Dumbbell Romanian Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Stand with feet hip-width apart, holding a dumbbell in each hand, hinge at hips, keeping back straight and knees slightly bent, lower dumbbells towards the ground, then return to starting position."
+Holman Deadlift to Chest Press,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,Perform 5 sets of Holman Deadlift to Chest Press using a dumbbell to target the lower back and gain muscle.
+Holman Deadlift to Front Raise,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform Holman Deadlift with a dumbbell in each hand, then immediately transition into a front raise with the same dumbbells, focusing on engaging the lower back muscles."
+Holman Deadlift to Biceps Curl,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Perform 5 sets of Holman Deadlift to Biceps Curl with a dumbbell to target the lower back and gain muscle, suitable for intermediate level at both the gym and home."
+Dumbbell kickstand deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Perform dumbbell kickstand deadlifts by standing with one foot on a dumbbell, hinging at the hips to lower the weight towards the ground while keeping your back straight, then return to standing position."
+Single-leg stiff-legged deadlift to row,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Stand on one leg, hinge at the hips to lower the dumbbell towards the floor while keeping your back straight, then row the dumbbell towards your hip, repeat for 3 sets."
+FYR2 Dumbbell Deadlift,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,Perform 5 sets of FYR2 Dumbbell Deadlifts using a dumbbell to target your lower back and gain muscle.
+Atlas Stones,Lower Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Atlas Stones exercise with weighted equipment to target and gain muscle in the lower back.
+FYR2 Dumbbell Deadlift to Dumbbell Upright Row,Lower Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,Perform 4 sets of FYR2 Dumbbell Deadlift to Dumbbell Upright Row using a dumbbell to target the lower back and gain muscle.
+Atlas Stone Trainer,Lower Back,weighted,Beginner,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Atlas Stone Trainer exercise using weighted equipment to target lower back and gain muscle.
+Axle Deadlift,Lower Back,weighted,Beginner,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Axle Deadlifts with weighted equipment to target the lower back and gain muscle.
+Keg Load,Lower Back,weighted,Beginner,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Keg Load exercise using weighted equipment to target the lower back and gain muscle.
+Partner Flat-Bench Back Extension,Lower Back,weighted,Beginner,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Partner Flat-Bench Back Extensions using weighted equipment to target the lower back and gain muscle.
+Partner bench back extension,Lower Back,weighted,Beginner,1,0,Gain Muscle,back,weight,4,Perform Partner bench back extensions with a weighted plate on your lower back for 4 sets to target and gain muscle in the lower back.
+Rack Pull - Gethin Variation,Lower Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform Rack Pulls with a weighted barbell set at knee height, focusing on engaging the lower back muscles, for 3 sets to gain muscle."
+Hex Bar Deadlift - Gethin Variation,Lower Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform Hex Bar Deadlifts with Gethin Variation using weighted equipment for 3 sets to target the lower back and gain muscle, suitable for intermediate level at the gym."
+Holman Deadlift,Lower Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Holman Deadlifts with weighted equipment to target the lower back and gain muscle.
+Neutral-grip lat pull-down,Lower Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of neutral-grip lat pull-downs using a cable machine to target the lower back and gain muscle.
+ACFT Low-handle trap bar deadlift,Lower Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of ACFT Low-handle trap bar deadlifts with weighted equipment to target the lower back and gain muscle at an intermediate level.
+Seated cable deadlift,Lower Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of seated cable deadlifts using a cable machine to target the lower back and gain muscle.
+UNS Banded Dumbbell Romanian Deadlift,Lower Back,cable,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform Romanian deadlifts with a resistance band wrapped around your feet, holding dumbbells in each hand, focusing on engaging your lower back muscles."
+Cable stiff-legged deadlift,Lower Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of cable stiff-legged deadlifts using a cable machine to target the lower back and gain muscle.
+Seated Back Extension,Lower Back,Machine,Beginner,1,0,Gain Muscle,back,weight,5,"Perform 5 sets of Seated Back Extension on a machine to target the lower back and gain muscle, suitable for beginners at the gym."
+Single-leg cable stiff-legged deadlift,Lower Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5,"Stand facing a cable machine with one foot on the ground and the other foot lifted behind you, hinge at the hips to lower the cable handle towards the ground while keeping your back straight, then return to starting position."
+Back extension,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of back extensions, focusing on contracting the lower back muscles to gain muscle, using only your body weight as resistance."
+Hyperextensions With No Hyperextension Bench,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,5,Perform 5 sets of hyperextensions using just your body weight to target and strengthen your lower back muscles for muscle gain.
+Superman,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform superman exercise by lying face down on the floor, lifting your arms and legs off the ground simultaneously, hold for a few seconds, then lower back down, completing 3 sets."
+Hug A Ball,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Hug a ball against your lower back, squeezing it tightly, for 5 sets to gain muscle."
+Child's pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform Child's Pose by sitting back on your heels, lowering your chest towards the floor, reaching your arms out in front of you, and holding the stretch for the desired duration."
+Hug Knees To Chest,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Lie on your back, bring your knees towards your chest, wrap your arms around them, and hold for a few seconds before releasing."
+Pelvic Tilt Into Bridge,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Lie on your back with knees bent, feet flat on the floor, and lift your hips up into a bridge while engaging your lower back muscles, then lower back down to starting position."
+Yoga plex,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,Perform 4 sets of Yoga plex without any equipment to target the lower back and gain muscle.
+Partner Superman with alternating high-five,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,3,"Lie on stomach, lift arms and legs off the ground, alternate high-fiving partner while keeping core engaged."
+Pyramid,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of pyramid exercises targeting the lower back using body weight, focusing on gaining muscle, suitable for intermediate level, can be done at home or in the gym."
+TBS Back Extension,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform TBS Back Extensions with body weight for 3 sets to target and gain muscle in the lower back, suitable for intermediate level at the gym or at home."
+Lower Back Stretch - Yates Variation,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of Yates Variation Lower Back Stretch to target the lower back and gain muscle, using only body weight at an intermediate level either at the gym or at home."
+Hyperextension - Gethin Variation,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform hyperextension exercise with Gethin variation for lower back using body weight, aiming to gain muscle, for 3 sets."
+Back Extension - Gethin Variation,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,Perform 3 sets of Gethin Variation back extensions using only your body weight to target and strengthen your lower back muscles for muscle gain.
+HM Banana Stretch,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of HM Banana Stretch to target the lower back, using only body weight, with the goal of gaining muscle at an intermediate level."
+HM Child's Pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of HM Child's Pose, focusing on your lower back, using only your body weight to gain muscle."
+HM T-Spine Stretch on Wall,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Stand facing a wall, place hands on wall at shoulder height, walk feet back and hinge at hips to stretch lower back, hold for desired duration."
+HM Cobra,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,Perform 4 sets of HM Cobra exercise to target the lower back and gain muscle using only body weight.
+HM Cobra With Arm Retraction,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform HM Cobra exercise with arm retraction for 5 sets to target lower back muscles and gain muscle, using only body weight, suitable for intermediate level at both gym and home."
+HM Dive-Bomber,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of HM Dive-Bomber exercise targeting the lower back using body weight, focusing on gaining muscle, at an intermediate level either at the gym or at home."
+HM Downward-Facing Dog Pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of HM Downward-Facing Dog Pose to target the lower back and gain muscle, using only body weight, at an intermediate level."
+HM Downward Dog To Left Leg Extension To Warrior Pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Start in Downward Dog, lift left leg to extend behind you, then transition into Warrior Pose with left leg forward, repeat for 3 sets."
+HM Downward Dog To Right Leg Extension To Warrior Pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Start in Downward Dog, extend right leg up, transition to Warrior Pose, then return to Downward Dog for 5 sets."
+HM Spine Twist,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform HM Spine Twist by sitting on the floor, twisting your torso to each side while keeping your back straight, for 5 sets."
+HM Good Morning,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of bodyweight good mornings to target the lower back and gain muscle, focusing on maintaining a straight back and hinging at the hips while keeping the core engaged."
+Superman-,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of superman exercises to target the lower back and gain muscle, using only your body weight."
+HM Upward-Facing Dog Pose,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,Perform Upward-Facing Dog Pose with proper form for 5 sets to target and strengthen the lower back muscles for muscle gain.
+HM Rag Doll,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform HM Rag Doll exercise by bending at the waist and reaching towards the floor with hands while keeping legs straight, then return to standing position for 3 sets."
+Weighted back extension,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of weighted back extensions to target the lower back and gain muscle, using only body weight as equipment, suitable for intermediate level at both the gym and home."
+MetaBurn Alternating Superman,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Lie face down on the floor, lift your right arm and left leg simultaneously while keeping your core engaged, then switch to lift your left arm and right leg, repeat for 5 sets."
+MetaBurn Swimmer,Lower Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of MetaBurn Swimmer exercise for lower back using body weight to gain muscle, focusing on the back, at an intermediate level either at the gym or at home."
+Dancer's Stretch,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of Dancer's Stretch to target the lower back and gain muscle, using only your body weight, suitable for beginners at the gym or at home."
+Crossover Reverse Lunge,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,4,Perform 4 sets of Crossover Reverse Lunges without any weights to target the lower back and gain muscle.
+Cat Stretch,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of Cat Stretch to target the lower back, using only body weight, for beginners looking to gain muscle at home or in the gym."
+Standing Pelvic Tilt,Lower Back,body weight,Beginner,1,1,Gain Muscle,back,duration,4,"Stand with feet hip-width apart, tilt pelvis forward and back in a controlled motion to target lower back muscles for 4 sets."
+Exercise ball rear delt fly,Lower Back,Exercise Ball,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of exercise ball rear delt flys to target the lower back and gain muscle, using an exercise ball at an intermediate level."
+Exercise ball weighted hyperextension,Lower Back,Exercise Ball,Beginner,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of exercise ball weighted hyperextensions to target the lower back and gain muscle, using an exercise ball at either the gym or home."
+Lying rear delt Y,Lower Back,Exercise Ball,Intermediate,1,1,Gain Muscle,back,duration,3,"Lie face down on an exercise ball, arms hanging down, and raise them out to the sides, squeezing your shoulder blades together, for 3 sets."
+Partner Facing Feet-Elevated Side Plank With Band Row,Middle Back,band,Beginner,1,1,Gain Muscle,back,duration,3,"Begin in a side plank position with feet elevated and a resistance band in hand, row the band towards your side while keeping your body in a straight line."
+Partner side plank band row,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,4,"Begin by attaching a resistance band to a stable object, assume a side plank position with your partner holding the band, and row the band towards your side while maintaining a straight body line."
+Band-assisted chin-up,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,3,"Attach band to chin-up bar, place knee in band, perform chin-up motion while keeping core engaged, lower back down in controlled manner, repeat for 3 sets."
+30 Back Band-Assisted Pull-Up,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of band-assisted pull-ups focusing on the middle back to gain muscle, suitable for intermediate level, can be done at home or in the gym."
+30 Back Reverse-Grip Band-Assisted Pull-Up,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of band-assisted reverse-grip pull-ups to target the middle back and gain muscle, using a band for assistance."
+Band bent-over row,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of band bent-over rows to target the middle back and gain muscle, using a band for resistance."
+Heavy band bent-over row,Middle Back,band,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform 4 sets of heavy band bent-over rows to target the middle back and gain muscle, using a band for resistance."
+Reverse-grip bent-over row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform reverse-grip bent-over rows with a barbell for 4 sets to target the middle back and gain muscle as an intermediate level weight exercise.
+One-Arm Long Bar Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5,"Perform 5 sets of one-arm long bar rows with a barbell to target the middle back and gain muscle, focusing on proper form and controlled movements."
+Bent Over Barbell Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform Bent Over Barbell Rows using a barbell to target the middle back, aiming to gain muscle with 3 sets at an intermediate level."
+Yates Row Reverse Grip,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,5,"Stand with your feet shoulder-width apart, bend at the hips, and hold a barbell with an underhand grip, pull the barbell towards your lower chest, squeezing your shoulder blades together, then slowly lower back down."
+Straight Bar Bench Mid Rows,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Straight Bar Bench Mid Rows with a barbell to target the middle back and gain muscle as a beginner.
+Pendlay Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform Pendlay Rows with a barbell for 4 sets to target the middle back and gain muscle as an intermediate level weight exercise.
+Barbell seal row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of barbell seal rows in the gym to target the middle back and gain muscle.
+Yates Row,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,4,"Perform 4 sets of Yates Rows using a barbell to target the middle back and gain muscle, suitable for beginners in the gym."
+Plate Row,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Plate Rows using a barbell to target the middle back and gain muscle.
+TBS T-Bar Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of TBS T-Bar Rows using a barbell to target the middle back and gain muscle.
+Barbell Deadlift Bent Row Complex,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,3,"Perform 3 sets of Barbell Deadlift Bent Row Complex to target the middle back and gain muscle, using a barbell as equipment."
+Single-Arm Landmine Row,Middle Back,barbell,Beginner,1,0,Gain Muscle,back,weight,4,"Perform 4 sets of Single-Arm Landmine Rows with a barbell to target the middle back and gain muscle, suitable for beginners."
+TBS Deficit Deadlift,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of TBS Deficit Deadlifts using a barbell to target the middle back and gain muscle.
+Bent-Over Barbell Row - Gethin Variation,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5,"Perform 5 sets of Bent-Over Barbell Rows with a barbell to target the middle back and gain muscle, ensuring proper form and control throughout each repetition."
+UN Barbell Rack Pull,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of UN Barbell Rack Pulls using a barbell to target the middle back and gain muscle.
+Barbell bent-over row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5,"Perform 5 sets of barbell bent-over rows with a focus on the middle back, using a barbell as equipment to gain muscle as an intermediate level weight exercise."
+Barbell deadlift bent-over row complex,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform 3 sets of barbell deadlifts followed by bent-over rows, focusing on the middle back, using a barbell for an intermediate level muscle-building workout."
+30 Back Barbell Deadlift,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,4,"Perform 30 back barbell deadlifts with proper form, focusing on engaging the middle back muscles, for 4 sets to gain muscle."
+UN Barbell Scrape The Rack,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5,"Place a barbell on a squat rack at chest height, grip the barbell with an overhand grip slightly wider than shoulder-width, retract your shoulder blades, then pull the barbell towards your chest while keeping your elbows high and squeezing your middle back muscles, then slowly lower the barbell back to the starting position."
+30 Back T-Bar Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of 30 Back T-Bar Rows using a barbell to target the middle back and gain muscle.
+30 Back Bent-Over Barbell Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of 30 Back Bent-Over Barbell Rows using a barbell to target the middle back and gain muscle.
+30 Back Underhand Bent-Over Barbell Row,Middle Back,barbell,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 30 underhand bent-over barbell rows with a barbell targeting the middle back for 5 sets to gain muscle.
+Kettlebell alternating renegade row,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,5,"Perform 5 sets of kettlebell alternating renegade rows to target the middle back and gain muscle, using a kettlebell as weight."
+Alternating Kettlebell Row,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,"Grab a kettlebell in each hand, hinge at the hips, and alternate pulling one kettlebell towards your hip while keeping your back straight."
+Two-Arm Kettlebell Row,Middle Back,kettlebell,Beginner,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Two-Arm Kettlebell Rows using a kettlebell to target the middle back and gain muscle.
+Kettlebell bent-over row to clean,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of kettlebell bent-over rows to cleans to target the middle back and gain muscle using a kettlebell as weight.
+UP Deficit Kettlebell Stiff-Legged Deadlift,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,"Stand with feet hip-width apart, holding a kettlebell in each hand, hinge at the hips to lower the weights towards the floor while keeping legs straight, then return to starting position."
+FYR2 Double-Kettlebell Swing Clean,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of double-kettlebell swing clean with a focus on the middle back to gain muscle.
+FYR2 Dagger-Grip Double-Kettlebell Gorilla Row,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,"Hold two kettlebells in a dagger grip, hinge at the hips, row both kettlebells up towards your chest, and lower back down with control for 3 sets."
+Single-arm kettlebell row-,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform 3 sets of single-arm kettlebell rows to target the middle back, using a kettlebell as equipment, focusing on gaining muscle at an intermediate level."
+FYR2 Ascending-Rep Swing-Squat Complex,Middle Back,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of FYR2 Ascending-Rep Swing-Squat Complex with a kettlebell to target the middle back and gain muscle.
+Incline dumbbell row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Perform incline dumbbell rows with a dumbbell while lying face down on an incline bench, targeting the middle back to gain muscle, for 4 sets at an intermediate level either at the gym or at home."
+One-Arm Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Perform 4 sets of One-Arm Dumbbell Rows using a dumbbell to target the middle back for muscle gain, suitable for intermediate level at the gym or at home."
+Man-maker,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform 3 sets of Man-maker exercise using dumbbells to target the middle back and gain muscle, suitable for intermediate level at both gym and home."
+Bent Over Two-Dumbbell Row With Palms In,Middle Back,dumbbell,Beginner,1,1,Gain Muscle,back,weight,5,"Grab a dumbbell in each hand, bend over at the waist with your palms facing in towards your body, and row the dumbbells up towards your chest, squeezing your shoulder blades together at the top of the movement."
+Dumbbell bent-over row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Perform 4 sets of dumbbell bent-over rows to target the middle back and gain muscle, using a dumbbell as equipment at an intermediate level in either the gym or at home."
+Middle Back Shrug,Middle Back,dumbbell,Beginner,1,1,Gain Muscle,back,weight,5,"Perform 5 sets of Middle Back Shrugs using dumbbells to target the middle back and gain muscle, suitable for beginners at the gym or at home."
+Dumbbell Fix Single-Arm Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform 3 sets of Dumbbell Fix Single-Arm Dumbbell Rows using a dumbbell to target the middle back and gain muscle, suitable for intermediate level at the gym or at home."
+Dumbbell pull-over to skullcrusher,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Perform dumbbell pull-overs lying on a bench, then transition to skullcrushers by bending elbows to lower dumbbell behind head, extending arms back up for 5 sets to target the middle back and gain muscle."
+Dumbbell Fix Bent-Over Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Perform 4 sets of Dumbbell Fix Bent-Over Dumbbell Rows using a dumbbell to target the middle back for muscle gain, suitable for intermediate level at home or in the gym."
+Decline dumbbell chest fly,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,Perform 3 sets of decline dumbbell chest fly exercises using dumbbells to target the middle back and gain muscle.
+Dumbbell Seal Row - Gethin Variation,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform Dumbbell Seal Rows with a neutral grip, lying face down on a bench, pulling the dumbbells towards your ribcage while keeping your elbows close to your body for 3 sets."
+TBS Bent-Over Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Perform TBS Bent-Over Dumbbell Rows with a dumbbell, targeting the middle back to gain muscle, completing 5 sets at an intermediate level either at the gym or at home."
+HM Bent-Over Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform 3 sets of HM Bent-Over Dumbbell Rows using a dumbbell to target the middle back and gain muscle at an intermediate level, either at the gym or at home."
+HM Alternating Bent-Over Quick Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Stand with feet shoulder-width apart, back straight, holding a dumbbell in each hand, alternate rowing one arm up towards hip while keeping other arm extended, then switch arms, repeat for 5 sets."
+AM Single Arm Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Perform single arm rows with a dumbbell, keeping your back straight and pulling the weight towards your hip, for 4 sets to target the middle back and gain muscle."
+Dumbbell stiff-legged deadlift,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Perform dumbbell stiff-legged deadlifts with proper form, keeping your back straight and hinging at the hips, for 4 sets to target the middle back and gain muscle."
+Single-arm bench dumbbell row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,Perform 5 sets of single-arm bench dumbbell rows with a dumbbell to target the middle back and gain muscle.
+UN Bent-Over Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,Perform 4 sets of UN Bent-Over Dumbbell Rows using a dumbbell to target the middle back and gain muscle.
+UN Dumbbell RDL,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Stand with feet hip-width apart, holding a dumbbell in each hand, hinge at the hips while keeping a slight bend in the knees, lower the dumbbells towards the ground, then return to starting position while squeezing the middle back muscles."
+UN Chest Supported Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Perform chest supported rows by lying face down on an incline bench with a dumbbell in each hand, pulling the weights up towards your chest while keeping your elbows close to your body, then lowering back down with control for 4 sets."
+MetaBurn Bent-Over Renegade Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Perform 5 sets of MetaBurn Bent-Over Renegade Rows using a dumbbell to target the middle back and gain muscle, suitable for intermediate level at both gym and home."
+30 Back Bent-Over Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform 30 sets of Back Bent-Over Dumbbell Rows using a dumbbell to target the middle back and gain muscle, suitable for intermediate level, either at the gym or at home."
+30 Back Incline Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,Perform 30 sets of back incline dumbbell rows using a dumbbell to target the middle back for muscle gain at an intermediate level.
+30 Back Dumbbell Pull-Over,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Perform 5 sets of 30 Back Dumbbell Pull-Overs using a dumbbell to target the middle back and gain muscle, suitable for intermediate level, can be done at home or in the gym."
+30 Back Single-Arm Dumbbell Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Perform 5 sets of 30 Back Single-Arm Dumbbell Rows to target the middle back and gain muscle, using a dumbbell at an intermediate level either at the gym or at home."
+T-Bar Row with Handle,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of T-Bar Rows with Handle using weighted equipment to target the middle back and gain muscle.
+30 Back Single-Arm Dumbbell Swing Row,Middle Back,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Perform 3 sets of 30 back single-arm dumbbell swing rows to target the middle back, using a dumbbell, for intermediate level to gain muscle."
+T-Bar Row,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform T-Bar Rows with a weighted barbell, targeting the middle back for muscle gain, completing 3 sets at an intermediate level in the gym."
+Alternating sit-through with crunch,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform alternating sit-throughs with a crunch while holding a weight, targeting the middle back, for 3 sets at an intermediate level to gain muscle."
+Seated Cable Rows,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Seated Cable Rows using a cable machine to target the middle back and gain muscle.
+Upside-down pull-up,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3,Perform upside-down pull-ups using weighted equipment for 3 sets to target the middle back and gain muscle.
+Smith machine inverted row,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Smith machine inverted rows with weighted resistance to target the middle back and gain muscle.
+Lying T-Bar Row,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Lying T-Bar Rows with weighted equipment to target the middle back and gain muscle.
+Suspended row,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of suspended rows using weighted equipment to target the middle back and gain muscle.
+Sled Row,Middle Back,weighted,Beginner,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Sled Rows with weighted equipment to target the middle back and gain muscle.
+One Arm Chin-Up,Middle Back,weighted,Beginner,1,0,Gain Muscle,back,weight,4,Perform 4 sets of one arm chin-ups using a weighted barbell to target the middle back and gain muscle.
+Inverted Row with Straps,Middle Back,weighted,Beginner,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Inverted Rows with Straps using weighted equipment to target the middle back and gain muscle.
+Paul Carter T-Bar Row,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Paul Carter T-Bar Rows using weighted equipment to target the middle back and gain muscle.
+Single-Arm Bent-Over Rear Delt Raise - Gethin Variation,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4,"Stand with feet shoulder-width apart, hinge at the hips, and raise one arm to the side while keeping a slight bend in the elbow, then lower back down and repeat for desired sets and reps."
+30 Back Plate Hyperextension,Middle Back,weighted,Intermediate,1,0,Gain Muscle,back,weight,4,"Perform 30 back plate hyperextensions with weighted equipment to target the middle back, aiming to gain muscle in 4 sets."
+Single-arm cable seated row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4,"Sit on a bench facing the cable machine, grab the handle with one hand, pull the handle towards your waist while keeping your back straight, then slowly return to starting position. Repeat for desired sets and reps."
+Paul Carter Lat Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Paul Carter Lat Pull-Downs using a cable machine to target the middle back and gain muscle.
+TBS Lat Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of TBS Lat Pull-Downs using a cable machine to target the middle back and gain muscle.
+One-Arm Cable Read Delt Fly - Gethin Variation,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5,"Stand facing away from the cable machine, grab the handle with one hand, and lift your arm out to the side at shoulder height, squeezing your shoulder blades together at the top of the movement."
+UP Seated Cable Row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4,"Sit upright on the cable row machine, grip the handles with palms facing down, pull the handles towards your torso while keeping your back straight, then slowly release back to the starting position."
+30 Back Close-Grip Seated Cable Row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of 30 Back Close-Grip Seated Cable Rows using a cable machine to target the middle back and gain muscle.
+UP Cable Straight-Arm Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5,"Stand facing the cable machine, grab the handle with both hands, keep arms straight, pull the handle down towards your thighs, squeeze your shoulder blades together, and slowly release back up. Repeat for 5 sets."
+UN Cable Pull-Through,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,3,"Stand facing away from the cable machine, grab the handle between your legs, hinge at the hips, and pull the cable up through your legs while keeping your back straight."
+30 Back Incline Face-Up Cable Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of 30 Back Incline Face-Up Cable Pull-Downs using a cable machine to target the middle back and gain muscle.
+30 Back Kneeling High Cable Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,3,"Kneel in front of cable machine, grab handle with both hands, pull down towards chest while keeping back straight, then slowly release back up. Repeat for 3 sets."
+30 Back Leaning V-Bar Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4,"Perform 30 back leaning V-bar pull-downs using a cable machine to target the middle back, focusing on gaining muscle, for an intermediate level workout."
+30 Back Reverse-Grip Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of 30 reverse-grip pull-downs using a cable machine to target the middle back and gain muscle.
+30 Back Standing Low Cable Bar Row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4,"Stand facing a cable machine with a straight bar attached at a low setting, grasp the bar with an overhand grip, pull the bar towards your lower chest while keeping your back straight, then slowly release back to starting position."
+30 Back Straight-Arm Bar Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4,"Stand facing the cable machine, grab the bar with straight arms, pull the bar down towards your thighs while keeping your back straight, then slowly release back up."
+30 Back Standing Low Cable Rope Row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4,"Stand facing a cable machine with a rope attachment at the lowest setting, grasp the rope handles with an overhand grip, pull the handles towards your lower ribcage while keeping your back straight, then slowly return to the starting position."
+30 Back Straight-Arm Rope Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,5,"Stand facing a cable machine with arms straight, pull the rope down towards your thighs while keeping your back straight, then slowly return to starting position."
+30 Back Wide-Grip Behind-The-Head Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of 30 wide-grip behind-the-head pull-downs using a cable machine to target the middle back and gain muscle.
+30 Back Wide-Grip Pull-Down,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4,Perform 4 sets of 30 wide-grip pull-downs on the cable machine to target the middle back and gain muscle.
+30 back Wide-Grip Seated Cable Row,Middle Back,cable,Intermediate,1,0,Gain Muscle,back,weight,4,"Perform 4 sets of Wide-Grip Seated Cable Rows to target the middle back and gain muscle, using a cable machine at an intermediate level."
+Rower,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of rower on the machine at the gym to target the middle back and gain muscle.
+Leverage High Row,Middle Back,Machine,Beginner,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Leverage High Rows on the machine to target the middle back and gain muscle as a beginner.
+Smith machine bent-over row,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,4,"Perform 4 sets of Smith machine bent-over rows to target the middle back and gain muscle, using a machine at an intermediate level."
+Machine Low Row,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Machine Low Rows on a weight machine to target the middle back and gain muscle.
+Standing lat pull-down,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of standing lat pull-downs on the machine to target the middle back and gain muscle.
+30 Back Machine Seated Row,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of 30 Back Machine Seated Row on the machine targeting the middle back to gain muscle as an intermediate level exercise.
+30 Back Smith Machine Push-Up,Middle Back,Machine,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform 30 Smith Machine Push-Ups targeting the middle back using a machine, for 3 sets to gain muscle as an intermediate level weight exercise."
+Mixed Grip Chin,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of mixed grip chin-ups to target the middle back and gain muscle, using only your body weight as equipment, suitable for intermediate level at both the gym and home."
+Rhomboids SMR,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of Rhomboids SMR exercise using body weight to target the middle back for muscle gain, focusing on the duration of each repetition."
+Spinal Stretch,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of spinal stretches to target the middle back using only your body weight, focusing on gaining muscle."
+Upper Back Stretch,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of upper back stretches to target the middle back using body weight, focusing on gaining muscle at an intermediate level either at home or in the gym."
+TBS Pull-Up,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of TBS Pull-Ups targeting the middle back using body weight, aiming to gain muscle at an intermediate level."
+Middle Back Stretch,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 5 sets of the Middle Back Stretch exercise, focusing on stretching and strengthening the middle back using only your body weight."
+HM Angel Stretch,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform the HM Angel Stretch by laying face down on the ground with arms extended out to the sides, lifting legs and arms off the ground simultaneously, squeezing the middle back muscles, for 4 sets."
+UNS Foam Roll Upper Back,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,"Lie on the foam roller with it positioned under your upper back, slowly roll up and down to target the middle back, perform 4 sets to gain muscle."
+30 Back Neutral-Grip Pull-Down,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,5,"Perform 30 reps of neutral-grip pull-downs targeting the middle back with body weight, aiming to gain muscle, for 5 sets."
+30 Back Reverse-Grip Pull-Up,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform 30 reverse-grip pull-ups targeting the middle back, using only your body weight, for 4 sets to gain muscle."
+30 Back Pull-Up,Middle Back,body weight,Intermediate,1,1,Gain Muscle,back,duration,4,"Perform 30 back pull-ups using your body weight for 4 sets to target the middle back and gain muscle, suitable for intermediate level at the gym or at home."
+Upright Row - With Bands,traps,band,Beginner,1,1,Gain Muscle,back,duration,3,"Perform 3 sets of upright rows with bands to target traps and gain muscle, suitable for beginners at the gym or at home."
+ACFT Medicine ball overhead power throw,Middle Back,medicine ball,Intermediate,1,0,Gain Muscle,back,weight,5,"Stand with feet shoulder-width apart, hold a medicine ball with both hands, squat down, explode up and throw the ball overhead as far as possible, catching it on the rebound for 5 sets."
+Barbell shrug,traps,barbell,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of barbell shrugs using a barbell to target the traps and gain muscle in the back.
+Barbell behind-the-back shrug,traps,barbell,Intermediate,1,0,Gain Muscle,back,weight,5,"Stand with feet hip-width apart, hold a barbell behind your back with palms facing back, shrug shoulders up towards ears, then lower back down, repeat for 5 sets."
+Clean Shrug,traps,barbell,Beginner,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Clean Shrugs using a barbell to target the traps and gain muscle in the back.
+Band seated row,traps,band,Intermediate,1,1,Gain Muscle,back,duration,3,"Sit on the ground with legs extended, wrap band around feet, hold ends of band with both hands, pull band towards chest while squeezing shoulder blades together, slowly release back to starting position."
+Snatch Shrug,traps,barbell,Beginner,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Snatch Shrugs with a barbell to target the traps and gain muscle in the back.
+Single-arm inverted row,traps,barbell,Intermediate,1,0,Gain Muscle,back,weight,3,"Perform single-arm inverted rows using a barbell, targeting the traps to gain muscle in the back for an intermediate level workout, completing 3 sets."
+Kettlebell sumo deadlift high pull,traps,kettlebell,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of kettlebell sumo deadlift high pulls to target the traps and gain muscle in the back.
+Standing dumbbell shrug,traps,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,"Stand with feet shoulder-width apart, hold a dumbbell in each hand, and shrug shoulders up towards ears, squeezing traps at the top, then lower back down. Repeat for 5 sets."
+Dumbbell pull-over,traps,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,Perform 5 sets of dumbbell pull-overs using a moderate weight to target the traps and gain muscle in the back.
+Standing dumbbell upright row,traps,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,3,"Stand upright holding a dumbbell in each hand, palms facing your body, lift the dumbbells straight up towards your chin, keeping your elbows higher than your forearms, then lower back down with control."
+Single-arm dumbbell row,traps,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,5,Perform 5 sets of single-arm dumbbell rows using a dumbbell to target the traps and gain muscle in the back.
+Standing Dumbbell Shrug - Gethin Variation,traps,dumbbell,Intermediate,1,1,Gain Muscle,back,weight,4,"Stand with a dumbbell in each hand, shrug your shoulders up towards your ears, hold for a moment, then lower back down and repeat for 4 sets to target the traps and gain muscle."
+Lying Face Up Plate Neck Resistance,levator scapulae,weighted,Beginner,1,0,Gain Muscle,neck,weight,4,"Lie face up on a bench with a weight plate on your forehead, resisting the movement as you lift and lower your head to work the levator scapulae muscle with 4 sets."
+Lying Face Down Plate Neck Resistance,levator scapulae,weighted,Beginner,1,0,Gain Muscle,neck,weight,5,"Lie face down on a flat surface with a weighted plate on the back of your head, lift your head slightly off the ground, and hold for a few seconds before lowering back down for 5 sets."
+Seated Head Harness Neck Resistance,levator scapulae,weighted,Beginner,1,0,Gain Muscle,neck,weight,3,"Sit upright with head harness attached to a weight, slowly raise and lower head against resistance to target levator scapulae for 3 sets."
+Cable straight-bar upright row,traps,cable,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of cable straight-bar upright rows to target the traps and gain muscle in the back using a cable machine.
+Cable shrug,traps,cable,Intermediate,1,0,Gain Muscle,back,weight,5,"Stand facing a cable machine with feet shoulder-width apart, grasp the cable handles with palms facing each other, and shrug shoulders up towards ears, squeezing traps at the top before lowering back down."
+Smith machine shrug,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Smith machine shrugs using a heavy weight to target the traps and gain muscle in the back.
+Leverage Shrug,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Leverage Shrugs on the machine to target the traps and gain muscle in the back.
+Calf-Machine Shoulder Shrug,traps,Machine,Beginner,1,0,Gain Muscle,back,weight,4,"Using a calf machine, perform shoulder shrugs targeting the traps with 4 sets of weight lifting to gain muscle in the back."
+Smith machine upright row,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,5,Perform 5 sets of Smith machine upright rows with a focus on the traps to gain muscle in the back.
+Machine low row-,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,4,"Using a machine, perform 4 sets of machine low rows targeting the traps to gain muscle in the back."
+Machine Shrug - Gethin Variation,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,3,"Using a machine, perform 3 sets of Machine Shrugs - Gethin Variation to target the traps and gain muscle in the back."
+Smith machine behind-the-back shrug,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,5,"Perform 5 sets of Smith machine behind-the-back shrugs to target the traps and gain muscle, using a machine at an intermediate level in the gym."
+Smith machine single-arm shrug,traps,Machine,Intermediate,1,0,Gain Muscle,back,weight,3,Perform 3 sets of Smith machine single-arm shrugs using a moderate weight to target the traps and gain muscle in the back.
+Isometric Neck Exercise - Sides,levator scapulae,body weight,Beginner,1,1,Gain Muscle,neck,duration,4,"Stand or sit with your back straight, place one hand on your head and gently push your head to the side while resisting with your neck muscles, hold for a few seconds and repeat on the other side for 4 sets."
+Isometric Neck Exercise - Front And Back,levator scapulae,body weight,Beginner,1,1,Gain Muscle,neck,duration,5,"Perform 5 sets of isometric neck exercises, focusing on front and back movements, using only your body weight to target the levator scapulae muscles for muscle gain."
+Neck Bridge Prone,levator scapulae,body weight,Beginner,1,1,Gain Muscle,neck,duration,4,"Perform 4 sets of Neck Bridge Prone exercise to target the levator scapulae muscle and gain muscle in the neck, using only body weight, suitable for beginners at the gym or home."
+Side Neck Stretch,levator scapulae,body weight,Intermediate,1,1,Gain Muscle,neck,duration,4,"Perform 4 sets of side neck stretches targeting the levator scapulae using only your body weight, aiming to gain muscle in the neck area."
+Neck-SMR,levator scapulae,body weight,Intermediate,1,1,Gain Muscle,neck,duration,5,"Perform 5 sets of Neck-SMR exercise using body weight to target the levator scapulae muscle for muscle gain, focusing on the neck, at an intermediate level."
+Scapular Pull-Up,traps,Machine,Beginner,1,0,Gain Muscle,back,weight,4,Perform 4 sets of Scapular Pull-Ups on the machine to target your traps and gain muscle in your back.
+Single-leg depth squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform single-leg depth squats with a band around thighs for 4 sets to gain muscle in the quads, focusing on the upper legs."
+Squats - With Bands,quads,band,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of squats with bands to target your quads and gain muscle in your upper legs, suitable for beginners at the gym or at home."
+Hip Flexion with Band,quads,band,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Attach band to ankle, lift leg in front of body against resistance for 3 sets."
+Forward Band Walk,quads,band,Beginner,1,1,Gain Muscle,upper legs,duration,4,"Place band around legs just above knees, step forward with right foot, then bring left foot to meet right, continue for desired reps/ distance, then switch leading foot."
+Boss Everline Resistance-Band Pull Sprint,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Attach resistance band to fixed point, sprint forward while pulling band towards chest, focusing on engaging quads, complete 5 sets."
+Banded jump squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform banded jump squats for 4 sets to target your quads and gain muscle in your upper legs at an intermediate level.
+Speed Box Squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Speed Box Squats using a band for resistance to target the quads and gain muscle in the upper legs.
+HM Banded Squat Toe Tap,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform banded squats with toes tapping out to the side, focusing on engaging the quads for 5 sets."
+UP Band Abducted Squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of UP Band Abducted Squats using a resistance band to target your quads and gain muscle in your upper legs.
+FYR2 Lateral Band Walk,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Place band around legs just above knees, step sideways maintaining tension in band, repeat for desired sets."
+Band split squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of band split squats to target the quads and gain muscle, using a band for resistance."
+FYR2 Banded Squat Hold-Pulse-Jump Complex,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform a banded squat hold with pulses followed by a jump, aiming to gain muscle in the quads, for 4 sets at an intermediate level."
+Band front squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform band front squats with a resistance band wrapped around upper back and under feet, squat down until thighs are parallel to the ground, then return to starting position for 4 sets."
+Squat hold with band pull-apart,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Hold a squat position while pulling a resistance band apart at chest level for 4 sets.
+Clean from Blocks,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of barbell squats to target your quads and gain muscle in your upper legs.
+Banded squat toe tap,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform banded squat toe taps by placing a resistance band around your thighs, squatting down, tapping one foot out to the side, and returning to starting position for 4 sets."
+Quadriceps SMR,quads,Foam Roll,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Using a foam roller, perform 3 sets of self-myofascial release on the quadriceps to help gain muscle in the upper legs."
+Band overhead squat,quads,band,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform band overhead squats with a band, focusing on quads, for 3 sets to gain muscle in the upper legs at an intermediate level."
+Barbell Full Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Barbell Full Squats at an intermediate level using a barbell to target the quads and gain muscle in the upper legs.
+Push-press,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of push-press with a barbell to target your quads and gain muscle in your upper legs at an intermediate level.
+Barbell back squat to box,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Barbell back squats to a box using a barbell to target your quads and gain muscle in your upper legs.
+Power snatch-,quads,barbell,Advanced,1,0,Gain Muscle,upper legs,weight,3,"Perform power snatches with a barbell focusing on explosive movement to target the quads and gain muscle in the upper legs, completing 3 sets at an advanced level."
+Hang Clean,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Hang Cleans using a barbell to target the quads and gain muscle in the upper legs.
+Barbell walking lunge,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 4 sets of barbell walking lunges to target the quads and gain muscle in the upper legs, using a barbell as equipment."
+Olympic Squat,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform Olympic squats with a barbell for 5 sets to target your quads and gain muscle in your upper legs.
+Weighted Jump Squat,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Weighted Jump Squats with a barbell to target the quads and gain muscle in the upper legs.
+Narrow-stance squat,quads,barbell,Advanced,1,0,Gain Muscle,upper legs,weight,3,"Perform narrow-stance squats with a barbell on your shoulders, focusing on your quads, for 3 sets to gain muscle in your upper legs at an advanced level."
+Box Squat with Bands,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Box Squats with Bands using a barbell to target your quads and gain muscle in your upper legs.
+Squat with Chains,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform squats with chains using a barbell to target your quads and gain muscle in your upper legs for 3 sets as a beginner.
+Barbell Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Barbell Squats using a barbell to target your quads and gain muscle in your upper legs.
+Barbell front squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform 5 sets of barbell front squats focusing on your quads to gain muscle, using a barbell at an intermediate level in the gym."
+Barbell forward lunge,quads,barbell,Advanced,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of barbell forward lunges with a barbell to target the quads and gain muscle in the upper legs.
+Smith machine box squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Smith machine box squats using a barbell to target your quads and gain muscle in the upper legs.
+Barbell step-up,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of barbell step-ups at an intermediate level using a barbell to target the quads and gain muscle in the upper legs.
+Hang Clean - Below the Knees,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Hang Clean - Below the Knees with a barbell to target your quads and gain muscle in your upper legs.
+Barbell Bulgarian split squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Barbell Bulgarian split squats with a barbell to target the quads and gain muscle in the upper legs.
+Barbell hack squat,quads,barbell,Advanced,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of barbell hack squats at an advanced level in the gym to target the quads and gain muscle in the upper legs.
+Hack Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of barbell hack squats at an intermediate level in the gym to target your quads and gain muscle in your upper legs.
+Barbell thruster,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of barbell thrusters using a barbell to target the quads and gain muscle in the upper legs at an intermediate level.
+Split Jerk,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Split Jerks with a barbell focusing on your quads to gain muscle.
+Barbell back squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform 5 sets of barbell back squats focusing on your quads to gain muscle, using a barbell as equipment at an intermediate level."
+Push-jerk,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of push-jerks using a barbell to target your quads and gain muscle in your upper legs.
+Zercher squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Zercher squats with a barbell to target your quads and gain muscle in your upper legs at an intermediate level.
+Jefferson Squats,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,"Perform Jefferson Squats with a barbell to target your quads and gain muscle in your upper legs, completing 4 sets."
+Jerk Dip Squat,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Jerk Dip Squats with a barbell to target your quads and gain muscle in your upper legs.
+Barbell speed squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform 3 sets of barbell speed squats focusing on your quads to gain muscle, using a barbell as equipment at an intermediate level."
+Frankenstein Squat,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,"Perform Frankenstein Squats with a barbell, focusing on your quads, aiming to gain muscle in your upper legs, complete 4 sets."
+Single-arm side deadlift,quads,barbell,Advanced,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of single-arm side deadlifts with a barbell to target the quads and gain muscle in the upper legs.
+Barbell Squat To A Bench,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform barbell squats to a bench with proper form, focusing on engaging your quads, for 3 sets to gain muscle in your upper legs."
+Clean Pull,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Clean Pulls using a barbell to target the quads and gain muscle in the upper legs.
+Barbell reverse lunge,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Barbell reverse lunges using a barbell to target the quads and gain muscle in the upper legs.
+Front Barbell Squat To A Bench,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,"Perform 3 sets of front barbell squats to a bench focusing on your quads, using a barbell to gain muscle in your upper legs as a beginner."
+Barbell side split squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform 3 sets of barbell side split squats with a focus on your quads to gain muscle, using a barbell as equipment in the gym."
+Close-stance dumbbell front squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of close-stance dumbbell front squats using a barbell to target the quads and gain muscle in the upper legs.
+Front Squat (Clean Grip),quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of front squats with a clean grip using a barbell to target the quads and gain muscle in the upper legs.
+Barbell front squat to back squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 4 sets of barbell front squats followed by barbell back squats, targeting the quads to gain muscle in the upper legs."
+Squat Jerk,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Squat Jerks using a barbell to target your quads and gain muscle in your upper legs.
+Split Clean,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,"Perform 5 sets of Split Cleans using a barbell to target the quads and gain muscle in the upper legs, suitable for beginners in a gym setting."
+Barbell Front-To-Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Barbell Front-To-Back Squats using a barbell to target your quads and gain muscle in your upper legs.
+Box Squat with Chains,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Box Squats with Chains using a barbell to target the quads and gain muscle in the upper legs.
+Snatch from Blocks,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Snatch from Blocks using a barbell to target your quads and gain muscle in your upper legs.
+Power Snatch from Blocks,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Power Snatch from Blocks using a barbell to target the quads and gain muscle in the upper legs.
+Front Squat (Bodybuilder),quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform 3 sets of front squats with a barbell to target your quads and gain muscle in your upper legs, suitable for intermediate level bodybuilders."
+Barbell step-down reverse lunge,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of barbell step-down reverse lunges to target your quads and gain muscle in your upper legs.
+Squat with Bands,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Squats with Bands using a barbell to target your quads and gain muscle in your upper legs.
+Snatch Balance,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of snatch balance with a barbell to target your quads and gain muscle in your upper legs.
+Heaving Snatch Balance,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Heaving Snatch Balance with a barbell to target your quads and gain muscle in your upper legs.
+Reverse Band Power Squat,quads,barbell,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Reverse Band Power Squats with a barbell to target your quads and gain muscle in your upper legs.
+Paul Carter Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Paul Carter Back Squats using a barbell to target your quads and gain muscle in your upper legs.
+Squat - Gethin Variation,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of barbell squats with a Gethin variation focusing on the quads to gain muscle in the upper legs.
+Paul Carter Barbell Split Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Paul Carter Barbell Split Squats using a barbell to target the quads and gain muscle in the upper legs.
+TBS Barbell Front Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of TBS Barbell Front Squats using a barbell to target your quads and gain muscle in the upper legs.
+Front-To-Back Barbell Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Front-To-Back Barbell Squats with a barbell to target your quads and gain muscle in your upper legs as an intermediate level weight exercise.
+TBS High-Bar Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform TBS High-Bar Back Squats with a barbell for 3 sets to target the quads and gain muscle in the upper legs.
+Barbell Lunge - Gethin Variation,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of barbell lunges with Gethin variation using a barbell to target the quads and gain muscle in the upper legs.
+Rack Deadlift - Gethin Variation,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Rack Deadlifts with a barbell focusing on your quads to gain muscle in your upper legs.
+Barbell Squat - Gethin Variation,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform barbell squats with a wider stance and toes pointed outwards, focusing on a slow and controlled movement to target the quads for 3 sets."
+Barbell Good Morning - Gethin Variation,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform 3 sets of Barbell Good Mornings with a Gethin Variation, focusing on the quads, using a barbell to target the upper legs and gain muscle at an intermediate level."
+AM Barbell Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of AM Barbell Squats using a barbell to target the quads and gain muscle in the upper legs.
+Plyometric Power Clean,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform Plyometric Power Cleans with a barbell to target your quads, aiming to gain muscle in your upper legs, completing 4 sets at an intermediate level."
+Banded Split Jerk,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform banded split jerks with a barbell focusing on your quads for 3 sets to gain muscle in the upper legs.
+UN Barbell Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of UN Barbell Back Squats using a barbell to target your quads and gain muscle in your upper legs as an intermediate level weight exercise.
+UP Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of UP Squats using a barbell to target your quads and gain muscle in your upper legs at an intermediate level.
+UN Barbell Box Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of UN Barbell Box Squats using a barbell to target the quads and gain muscle in the upper legs.
+UN Barbell Front Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of UN Barbell Front Squats using a barbell to target the quads and gain muscle in the upper legs.
+KV Bulgarian Split Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of KV Bulgarian Split Squats using a barbell to target the quads and gain muscle in the upper legs.
+King Maker Barbell Deadlift,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of King Maker Barbell Deadlifts using a barbell to target your quads and gain muscle in your upper legs.
+King Maker Barbell Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of King Maker Barbell Back Squats using a barbell to target your quads and gain muscle in your upper legs.
+30 Legs Barbell Front Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of 30 legs barbell front squats with a barbell to target your quads and gain muscle in your upper legs.
+30 Legs Barbell Back Squat,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of 30 reps of Barbell Back Squats with a focus on your quads to gain muscle in your upper legs.
+Barbell Back Squats,quads,barbell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Barbell Back Squats using a barbell to target your quads and gain muscle in your upper legs.
+Front Squats With Two Kettlebells,quads,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of front squats with two kettlebells to target your quads and gain muscle in your upper legs.
+Kettlebell Pistol Squat,quads,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,3,"Hold a kettlebell in front of your chest, squat down on one leg while keeping the other leg extended in front of you, then push through your heel to return to standing position."
+Single-arm kettlebell overhead squat,quads,kettlebell,Advanced,1,0,Gain Muscle,upper legs,weight,4,"Hold a kettlebell in one hand overhead while squatting down with the opposite leg, keeping your back straight and chest up."
+Goblet Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Goblet Squats using a kettlebell to target your quads and gain muscle in your upper legs at an intermediate level.
+Kettlebell side squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of kettlebell side squats targeting the quads with an intermediate level using a kettlebell for added resistance.
+Kettlebell sumo squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform 5 sets of kettlebell sumo squats to target the quads and gain muscle, using a kettlebell as weight at an intermediate level."
+Kettlebell thruster progression,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of kettlebell thrusters at an intermediate level to target the quads and gain muscle in the upper legs.
+Kettlebell power clean,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of kettlebell power cleans focusing on your quads to gain muscle in the upper legs.
+Single Arm Overhead Kettlebell Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Hold kettlebell in one hand overhead, squat down with opposite arm out for balance, repeat for 3 sets."
+Kettlebell fire feet,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform 5 sets of kettlebell fire feet exercise to target your quads and gain muscle, using a kettlebell as weight."
+Double-kettlebell alternating lunge to clean,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform alternating lunges with a kettlebell in each hand, cleaning the kettlebells to shoulder level with each lunge, for 3 sets."
+Pulsing goblet squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of pulsing goblet squats with a kettlebell to target the quads and gain muscle in the upper legs.
+Kettlebell Curtsy Lunge,quads,kettlebell,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Kettlebell Curtsy Lunges with a kettlebell to target your quads and gain muscle in your upper legs.
+FYR Goblet Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of FYR Goblet Squats using a kettlebell to target your quads and gain muscle in your upper legs.
+FYR Kettlebell Sumo Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of FYR Kettlebell Sumo Squats using a kettlebell to target your quads and gain muscle in your upper legs at an intermediate level.
+Double-kettlebell front squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of double-kettlebell front squats using kettlebells to target the quads and gain muscle in the upper legs at an intermediate level.
+FYR Kettlebell Squat Clean,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of FYR Kettlebell Squat Cleans with a kettlebell to target the quads and gain muscle in the upper legs.
+Single-arm kettlebell front squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 4 sets of single-arm kettlebell front squats, holding a kettlebell in one hand at shoulder height, squat down with proper form to target the quads and gain muscle in the upper legs."
+Kettlebell front rack lunge,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform 5 sets of Kettlebell front rack lunges with a kettlebell in each hand, focusing on targeting the quads to gain muscle in the upper legs."
+HM Single-Leg Romanian Deadlift,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of HM Single-Leg Romanian Deadlifts using a kettlebell to target the quads and gain muscle in the upper legs.
+Taylor Kettlebell Goblet Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Taylor Kettlebell Goblet Squats using a kettlebell to target the quads and gain muscle in the upper legs.
+Taylor Single-Arm Kettlebell Front Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Taylor Single-Arm Kettlebell Front Squats using a kettlebell to target the quads and gain muscle in the upper legs at an intermediate level.
+Goblet squat-,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Goblet squats using a kettlebell to target your quads and gain muscle in your upper legs.
+Holman Kettlebell Squat Clean,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Holman Kettlebell Squat Cleans using a kettlebell to target the quads and gain muscle in the upper legs at an intermediate level.
+Holman Kettlebell Swing,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Holman Kettlebell Swings using a kettlebell to target the quads and gain muscle in the upper legs.
+HM Turkish Get-Up,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Turkish Get-Ups with a kettlebell to target the quads and gain muscle in the upper legs.
+Holman Kettlebell Swing Transfer,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Holman Kettlebell Swing Transfer exercise using a kettlebell to target quads and gain muscle in the upper legs.
+Dumbbell goblet squat-,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of dumbbell goblet squats using a kettlebell to target the quads and gain muscle in the upper legs at an intermediate level.
+Robertson Kettlebell Jump,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Robertson Kettlebell Jumps using a kettlebell to target the quads and gain muscle in the upper legs.
+FYR2 Banded Double-Kettlebell Squat Pulse,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform banded double-kettlebell squat pulses with focus on quads, using kettlebells for resistance, for 3 sets to gain muscle in upper legs."
+FYR2 Double-Kettlebell Ballin' Lunge,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of double-kettlebell lunges with a focus on your quads to gain muscle in your upper legs.
+FYR2 Double-Kettlebell Front Rack Lunge,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of FYR2 Double-Kettlebell Front Rack Lunges using kettlebells to target the quads and gain muscle in the upper legs.
+FYR2 Alternating Kettlebell Squat Clean,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Alternating Kettlebell Squat Cleans with a kettlebell to target the quads and gain muscle in the upper legs.
+FYR2 Double-Kettlebell Front Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Double-Kettlebell Front Squats with a focus on targeting the quads to gain muscle in the upper legs.
+FYR2 Explosive Kettlebell Jump Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform 3 sets of explosive kettlebell jump squats targeting the quads using a kettlebell, focusing on gaining muscle in the upper legs at an intermediate level."
+FYR2 Kettlebell Goblet Squat,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of FYR2 Kettlebell Goblet Squats using a kettlebell to target the quads and gain muscle in the upper legs at an intermediate level.
+FYR2 Kettlebell Reverse Lunge Switch Grip,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Hold a kettlebell in one hand at shoulder height, step back into a reverse lunge, switch grip of the kettlebell to the other hand, and repeat on the other side for 4 sets."
+FYR2 Kettlebell Sumo Squat Pulse,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of FYR2 Kettlebell Sumo Squat Pulses using a kettlebell to target the quads and gain muscle in the upper legs.
+FYR2 Kettlebell Reverse Lunge to Kneeling Press,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Hold a kettlebell in one hand, step back into a reverse lunge, then lower down to one knee while pressing the kettlebell overhead, repeat on each leg for 3 sets."
+FYR2 Reverse Lunge to Single-Leg Kettlebell Deadlift,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform reverse lunges with a kettlebell in one hand, then transition into a single-leg kettlebell deadlift, focusing on engaging the quads for 4 sets."
+FYR2 Kettlebell Goblet-Squat-Deadlift Complex,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 4 sets of FYR2 Kettlebell Goblet-Squat-Deadlift Complex targeting quads using a kettlebell, focusing on gaining muscle in the upper legs at an intermediate level."
+FYR2 Kettlebell Squat-Press-Deadlift Complex,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of kettlebell squat-press-deadlift complex targeting quads with a kettlebell to gain muscle in the upper legs.
+Goblet Squats,quads,kettlebell,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Goblet Squats using a kettlebell to target your quads and gain muscle in your upper legs.
+Dumbbell squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform dumbbell squats with proper form, focusing on engaging your quads, for 4 sets to gain muscle in your upper legs."
+Dumbbell Goblet Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform 3 sets of Dumbbell Goblet Squats using a dumbbell to target the quads and gain muscle in the upper legs at an intermediate level, either at the gym or at home."
+Dumbbell reverse lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform dumbbell reverse lunges with a dumbbell in each hand, stepping back into a lunge position and then returning to the starting position, targeting the quads for muscle gain, completing 4 sets."
+Dumbbell Lunges,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform 4 sets of Dumbbell Lunges with a dumbbell in each hand, stepping forward with one leg and lowering the back knee towards the ground, ensuring the front knee does not go past the toes, to target the quads and gain muscle in the upper legs."
+Dumbbell seated box jump,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform seated box jumps with a dumbbell in each hand, focusing on exploding off the box using your quads."
+Split Squat with Dumbbells,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Perform 5 sets of Split Squats with Dumbbells focusing on your quads, using dumbbells for added resistance at an intermediate level to gain muscle in your upper legs."
+Dumbbell sumo squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform dumbbell sumo squats with a dumbbell held in both hands between your legs, feet wider than shoulder-width apart, squat down until thighs are parallel to the ground, then return to starting position for 3 sets."
+Dumbbell Squat To A Bench,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,5,"Perform dumbbell squats by lowering yourself until your thighs are parallel to the bench, then push through your heels to stand back up."
+Dumbbell step-up,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,Perform 5 sets of dumbbell step-ups targeting the quads using a dumbbell at an intermediate level to gain muscle in the upper legs.
+Dumbbell Walking Lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform 3 sets of Dumbbell Walking Lunges with a dumbbell in each hand, walking forward with each lunge to target the quads and gain muscle in the upper legs."
+Dumbbell thruster,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform 3 sets of dumbbell thrusters using a dumbbell, targeting the quads to gain muscle in the upper legs at an intermediate level."
+Dumbbell front squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Perform 5 sets of dumbbell front squats to target the quads and gain muscle, using dumbbells as equipment at an intermediate level, either at the gym or at home."
+Single-Arm Dumbbell Overhead Squat,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,3,"Hold a dumbbell in one hand above your head, squat down while keeping arm straight, and return to standing position, repeat for 3 sets."
+Dumbbell lateral hop,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,Perform 5 sets of Dumbbell lateral hops with a dumbbell in hand to target the quads and gain muscle in the upper legs.
+Dumbbell lunge with biceps curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform dumbbell lunges with biceps curl using a dumbbell, targeting your quads to gain muscle in 3 sets at an intermediate level."
+Dumbbell Pistol Squat,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,3,"Perform a dumbbell pistol squat by holding a dumbbell in one hand, extending one leg forward, and squatting down on the other leg, then returning to standing position, for 3 sets."
+Dumbbell Squat Snatch,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,5,Perform 5 sets of Dumbbell Squat Snatches with a dumbbell to target your quads and gain muscle in your upper legs.
+Dumbbell Alternating Lunge,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,5,"Perform alternating lunges with a dumbbell in each hand, stepping forward and bending both knees to 90 degrees, keeping your chest up and core engaged, for 5 sets."
+Dumbbell Side Lunge,quads,dumbbell,Beginner,1,1,Gain Muscle,upper legs,weight,5,"Perform 5 sets of Dumbbell Side Lunges with a dumbbell in hand, targeting the quads to gain muscle in the upper legs."
+Boss Everline Dumbbell Lunge Jump,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,Perform 4 sets of Boss Everline Dumbbell Lunge Jumps using a dumbbell to target your quads and gain muscle in your upper legs at an intermediate level.
+Dumbbell jump squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform dumbbell jump squats with a dumbbell in each hand, jumping explosively from a squat position to target the quads and gain muscle in the upper legs, completing 3 sets at an intermediate level either at the gym or at home."
+Dumbbell Fix Dumbbell Split Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform 4 sets of Dumbbell Split Squats with a dumbbell in each hand, focusing on your quads, to gain muscle in your upper legs."
+Single-leg dumbbell Romanian deadlift,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform 4 sets of single-leg dumbbell Romanian deadlifts using a dumbbell to target the quads and gain muscle in the upper legs at an intermediate level, suitable for both gym and home workouts."
+Dumbbell Fix Dumbbell Alternating Reverse Lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Hold a dumbbell in each hand, step back into a reverse lunge with one leg while keeping the other leg stationary, then alternate legs for a total of 5 sets."
+Seesaw lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform seesaw lunges with a dumbbell in each hand, alternating legs and focusing on engaging the quads for 3 sets."
+Dumbbell Fix Turkish Get-Up,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform a Turkish Get-Up with a dumbbell in hand, focusing on engaging your quads to stand up from a lying position to a standing position, then reverse the movement back down."
+FYR Dumbbell Front Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,Perform 3 sets of FYR Dumbbell Front Squats with a dumbbell to target the quads and gain muscle in the upper legs.
+Dumbbell split squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Perform 5 sets of dumbbell split squats to target your quads and gain muscle, using a dumbbell as equipment, suitable for intermediate level at both the gym and home."
+Dumbbell deadlift,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform 4 sets of dumbbell deadlifts to target the quads and gain muscle in the upper legs using a dumbbell at an intermediate level, suitable for both gym and home workouts."
+HM Dumbbell Overhead Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Hold a dumbbell overhead with both hands, squat down until thighs are parallel to the ground, then return to standing position."
+Single-arm stiff-legged deadlift,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Stand with feet hip-width apart, holding a dumbbell in one hand, hinge at the hips to lower the weight towards the floor while keeping the back straight, then return to standing position."
+HM Dumbbell Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform 4 sets of HM Dumbbell Squats using a dumbbell to target the quads and gain muscle in the upper legs at an intermediate level, either at the gym or at home."
+Single-Arm Dumbbell Snatch,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,Perform 3 sets of Single-Arm Dumbbell Snatches using a dumbbell to target the quads and gain muscle in the upper legs.
+UNS Dumbbell Goblet Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform 4 sets of UNS Dumbbell Goblet Squats with a dumbbell to target your quads and gain muscle in your upper legs at an intermediate level, either at the gym or at home."
+KV Dumbbell Lunges,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,Perform 5 sets of KV Dumbbell Lunges using a dumbbell to target the quads and gain muscle in the upper legs.
+Holman Squat to Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Perform Holman Squat to Biceps Curl by squatting down with dumbbells, then standing up and curling the weights towards your shoulders, for 5 sets."
+Holman Burpee to Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform a Holman Burpee followed by a Biceps Curl with dumbbells, targeting the quads, for 3 sets to gain muscle in the upper legs."
+Holman Slow Weighted Reverse Lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,Perform 4 sets of Holman Slow Weighted Reverse Lunges with a dumbbell to target the quads and gain muscle in the upper legs.
+Holman Slow Weighted Plie Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform slow weighted plie squats with a dumbbell, focusing on your quads, for 4 sets to gain muscle in your upper legs at an intermediate level."
+Holman Left Reverse Lunge Chest Press to Left Knee-Up Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform a reverse lunge with a chest press using a dumbbell in your left hand, then bring your left knee up while pressing the dumbbell overhead, repeat for 4 sets."
+Holman Weighted Lunge Jump with Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform a weighted lunge jump while simultaneously curling dumbbells towards your shoulders, aiming to gain muscle in the quads, for 4 sets at an intermediate level either at the gym or at home."
+Holman Weighted Lunge Jump with Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,Perform a weighted lunge jump while simultaneously pressing a dumbbell towards your chest for 5 sets.
+Holman Weighted Half Jack to Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform a Holman Weighted Half Jack to Biceps Curl using a dumbbell, targeting the quads, for 4 sets to gain muscle in the upper legs."
+Holman Weighted Half Jack to Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform a Holman Weighted Half Jack to Chest Press with a dumbbell targeting the quads, aiming to gain muscle in the upper legs, for an intermediate level workout with 4 sets."
+Holman 180 Jump to Renegade Side Raise,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, perform a jump squat, then immediately go into a renegade row with a side raise, alternating arms with each rep, for 5 sets."
+Holman Right Reverse Lunge Biceps Curl to Right Knee-Up Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform a reverse lunge with a biceps curl while holding a dumbbell in your right hand, then bring your right knee up with another biceps curl, and repeat for 4 sets."
+Holman Roll-Back to Squat Thrust to Renegade Row,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Perform a Holman Roll-Back to Squat Thrust, followed by a Renegade Row with a dumbbell in each hand for a total of 5 sets to target the quads and gain muscle in the upper legs."
+Holman Weighted Narrow Squat Jump,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Hold a dumbbell at chest level, perform a narrow squat, explode up into a jump, land softly, and repeat for 4 sets."
+Holman Roll-Back to Squat Thrust to Renegade Triceps Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Perform a Holman Roll-Back to Squat Thrust to Renegade Triceps Press with a dumbbell to target your quads and gain muscle, completing 5 sets at an intermediate level either at the gym or at home."
+Holman Diagonal Deadlift,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform Holman Diagonal Deadlifts using a dumbbell to target your quads, aiming to gain muscle in your upper legs with 3 sets."
+Holman Weighted Burpee to Triceps Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform weighted burpees with a dumbbell in each hand, then transition into a triceps press at the top of the movement, focusing on targeting the quads for 4 sets."
+Holman Squat Thrust Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,Perform a Holman Squat Thrust followed by an Overhead Press with a dumbbell for 5 sets to target the quads and gain muscle in the upper legs.
+Holman Squat to Right-Arm Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Hold a dumbbell in your right hand, squat down, then stand up and press the weight overhead with your right arm while keeping your left arm at your side, repeat for 3 sets."
+Holman Right Lunge Jump with Right Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform a right lunge, then jump up while pressing a dumbbell overhead with your right arm, landing back in a lunge position, for 3 sets."
+Holman Weighted Burpee to Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform weighted burpees with a dumbbell in each hand, then perform a chest press at the top of the movement, targeting the quads for 3 sets to gain muscle at an intermediate level, either at the gym or at home."
+Holman Left Lunge Jump with Left Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform a left lunge while holding a dumbbell in your left hand, then jump up explosively while pressing the dumbbell overhead, then return to starting position and repeat for 4 sets."
+Holman Heavy Hip Drive,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform 3 sets of Holman Heavy Hip Drive with a dumbbell to target the quads and gain muscle in the upper legs at an intermediate level, either at the gym or at home."
+Holman Weighted Lunge Jump to Floor Lunge Jump,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Hold a dumbbell in each hand, perform a weighted lunge jump, then immediately transition into a bodyweight lunge jump, repeating for 5 sets."
+Holman Squat to Left-Arm Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Hold a dumbbell in your left hand, squat down while keeping your back straight, then push the dumbbell overhead with your left arm as you stand up."
+Holman Alternating Weighted Lunge Jump to Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform alternating weighted lunge jumps while holding a dumbbell in each hand, then immediately transition into a chest press at the top of the jump, focusing on engaging the quads for 4 sets."
+Holman Weighted Burpee to Overhead Alternating Reverse Lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform a weighted burpee, then alternate reverse lunges with dumbbell overhead for 4 sets."
+Holman Weighted 180 Jump to Chest Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Hold a dumbbell in each hand, squat down, then explosively jump up while pressing the dumbbells to chest level before landing back in a squat position for 5 sets."
+Holman Right Lunge with Right Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Perform a right lunge while simultaneously curling a dumbbell with your right arm, repeat for 5 sets."
+Holman Alternating Side Squat Overhead Press,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform alternating side squats while holding a dumbbell in each hand, then overhead press the dumbbells as you return to standing position, repeating for 3 sets."
+Holman Left Lunge with Left Biceps Curl,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Perform a left lunge while simultaneously curling a dumbbell with your left arm, focusing on engaging your quads, for 5 sets."
+Holman Squat Thrust to Alternating Front Raise,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform a Holman Squat Thrust with a dumbbell in each hand, then raise one arm at a time to shoulder height while alternating legs, for 3 sets."
+Total Fitness Dumbbell Reverse Lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,Perform 3 sets of Total Fitness Dumbbell Reverse Lunges with a dumbbell to target your quads and gain muscle in your upper legs.
+Single-arm dumbbell front squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform 3 sets of single-arm dumbbell front squats to target quads, using a dumbbell at an intermediate level to gain muscle in the upper legs."
+Total Fitness Dumbbell Step-Up,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,Perform 5 sets of Total Fitness Dumbbell Step-Ups with a dumbbell to target quads and gain muscle in the upper legs at an intermediate level.
+Single-arm dumbbell snatch-,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform single-arm dumbbell snatches with a dumbbell, focusing on your quads, for 3 sets to gain muscle in your upper legs at an intermediate level, suitable for both gym and home workouts."
+Dumbbell racked reverse lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Hold a dumbbell in each hand at shoulder height, step back into a lunge position with one leg, then return to starting position and repeat on the other leg for 4 sets."
+King Maker Weighted Jump Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform King Maker Weighted Jump Squats using a dumbbell for 3 sets to target the quads and gain muscle in the upper legs at an intermediate level, either at the gym or at home."
+MetaBurn Dumbbell Burpee,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,Perform 3 sets of MetaBurn Dumbbell Burpees using a dumbbell to target your quads and gain muscle in your upper legs.
+Dumbbell jump squat with rotation,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform dumbbell jump squats with rotation, holding a dumbbell in each hand, jumping explosively from a squat position and rotating your torso as you jump, targeting your quads."
+3D dumbbell lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform 3 sets of 3D dumbbell lunges with a dumbbell in each hand, stepping forward with one leg and lowering your body until both knees are bent at a 90-degree angle, then return to starting position and switch legs."
+MetaBurn Dumbbell Wide Squat to Rack,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform wide squats with a dumbbell held at shoulder height, aiming to build muscle in the quads with 3 sets."
+MetaBurn Reverse Lunge To High Pull,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform reverse lunges while holding a dumbbell in each hand, then drive the weights up to shoulder height with elbows high in a high pull motion."
+MetaBurn Reverse Lunge With Overhead Raise,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Perform a reverse lunge while simultaneously raising a dumbbell overhead, focusing on engaging the quads, for 5 sets."
+MetaBurn Squat to Triceps Extension,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Perform MetaBurn Squat to Triceps Extension with a dumbbell, targeting quads, for 5 sets to gain muscle in the upper legs at an intermediate level."
+30 Legs Dumbbell Goblet Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,Perform 30 reps of dumbbell goblet squats focusing on your quads for 5 sets to gain muscle in your upper legs at an intermediate level.
+30 Legs Dumbbell Squat,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,3,"Perform 30 dumbbell squats focusing on your quads with 3 sets, aiming to gain muscle in your upper legs at an intermediate level using a dumbbell."
+Dumbbell step-down reverse lunge,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,5,"Hold a dumbbell in each hand, step back into a reverse lunge, then step down onto a bench or platform with the same leg, keeping your front knee behind your toes. Repeat on the other leg for 5 sets."
+Tire flip,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of tire flips using weighted equipment to target your quads and gain muscle in your upper legs at an intermediate level in the gym.
+Single Leg Push-off,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3,"Perform Single Leg Push-off with weighted equipment for quads, targeting upper legs to gain muscle, completing 3 sets."
+Bear crawl sled drag,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform bear crawls while dragging a weighted sled for 5 sets to target the quads and gain muscle at an intermediate level.
+Bicycling,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of intermediate-level weighted bicycling exercise to target quads and gain muscle in the upper legs.
+Hex-bar deadlift,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of hex-bar deadlifts with weighted equipment targeting the quads to gain muscle in the upper legs at an intermediate level.
+Skating,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of weighted skating exercises to target the quads and gain muscle in the upper legs.
+Weighted sissy squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of weighted sissy squats at an intermediate level in the gym to target your quads and gain muscle in your upper legs.
+Yoke Walk,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Yoke Walks using weighted equipment to target the quads and gain muscle in the upper legs.
+Front Cone Hops (or hurdle hops),quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Front Cone Hops with weighted equipment to target your quads and gain muscle in your upper legs.
+Weighted Squat,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of weighted squats at the gym to target your quads and gain muscle in your upper legs as a beginner.
+Bench skip,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of bench skips using weighted equipment to target the quads and gain muscle in the upper legs at an intermediate level in the gym.
+Backward Drag,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Backward Drags with weighted equipment to target your quads and gain muscle in your upper legs.
+Sled Push,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of weighted sled pushes at an intermediate level in the gym to target your quads and gain muscle in your upper legs.
+Barbell squat with plate slide,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform barbell squats with a weighted plate slide on each side, focusing on engaging the quads, for 4 sets to gain muscle in the upper legs."
+Suspended split squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of suspended split squats with weighted equipment to target your quads and gain muscle in your upper legs at an intermediate level.
+Intermediate Hip Flexor and Quad Stretch,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of weighted hip flexor and quad stretches to target the upper legs and gain muscle.
+Sled Drag - Harness,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Attach harness to body, secure weight to sled, and drag sled forward using quads for 3 sets."
+Burpee over barbell,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of weighted Burpee over barbell exercise to target quads and gain muscle in the upper legs.
+Single-Leg Box Jump,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform single-leg box jumps using weighted equipment for 3 sets to target the quads and gain muscle in the upper legs.
+Conan's Wheel,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Conan's Wheel exercise using weighted equipment to target your quads and gain muscle in your upper legs.
+Dumbbell walking lunge-,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform walking lunges with dumbbells in each hand to target the quads, complete 4 sets to gain muscle in the upper legs."
+Single-Leg Hop Progression,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3,"Perform single-leg hops with weights in hand, focusing on quad engagement, for 3 sets."
+Rickshaw Deadlift,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Rickshaw Deadlifts with weighted equipment to target your quads and gain muscle in your upper legs.
+Single-Leg Stride Jump,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Single-Leg Stride Jumps with weighted equipment to target the quads and gain muscle in the upper legs.
+Single-cone sprint drill,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of single-cone sprint drills with weights to target the quads and gain muscle in the upper legs at an intermediate level in the gym.
+Trap Bar Jump,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Trap Bar Jumps with weighted equipment to target the quads and gain muscle in the upper legs.
+Single-Leg Lateral Hop,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Single-Leg Lateral Hops with weights to target the quads and gain muscle in the upper legs at a beginner level in the gym.
+Burpee Box-Jumps,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Burpee Box-Jumps with weighted equipment to target your quads and gain muscle in your upper legs.
+Sandbag Load,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3,"Perform 3 sets of sandbag loads to target your quads and gain muscle in your upper legs, using weighted equipment at a beginner level."
+Car Deadlift,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Car Deadlifts using weighted equipment to target your quads and gain muscle in your upper legs.
+Single-leg knee-tap squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of single-leg knee-tap squats using weighted equipment to target your quads and gain muscle in your upper legs at an intermediate level.
+Barbell Squat To A Box,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Barbell Squats to a box with a weighted barbell targeting the quads to gain muscle in the upper legs.
+Double Under,quads,weighted,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of weighted Double Unders to target the quads and gain muscle in the upper legs.
+Plate push,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of plate pushes using weighted equipment to target the quads and gain muscle in the upper legs at an intermediate level in the gym.
+Hybrid deadlift,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of hybrid deadlifts using weighted equipment to target the quads and gain muscle in the upper legs as an intermediate level exercise.
+Boss Everline Suspension Side Run,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Boss Everline Suspension Side Runs using weighted equipment to target the quads and gain muscle in the upper legs at an intermediate level.
+Boss Everline Lunge Sled Push,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Boss Everline Lunge Sled Push with weighted equipment targeting the quads to gain muscle in the upper legs at an intermediate level.
+Squat Bottom Position Hold,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform 5 sets of weighted squat bottom position holds to target your quads and gain muscle, holding the position at the bottom of the squat for maximum benefit."
+TRX Squat Jump,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of TRX Squat Jumps using weighted equipment to target your quads and gain muscle in your upper legs at an intermediate level.
+Dumbbell Bulgarian split squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Dumbbell Bulgarian split squats at an intermediate level using weighted equipment to target the quads and gain muscle in the upper legs.
+Holman Weighted Burpee to Belly Touch,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform 3 sets of Holman Weighted Burpee to Belly Touch, focusing on targeting the quads with a weighted vest or dumbbells."
+Holman Weighted Burpee to Front Punch,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Holman Weighted Burpees to Front Punch using weights to target quads and gain muscle in the upper legs at an intermediate level.
+Holman Weighted Low Squat Punch,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Hold a weight at chest level, lower into a squat position, then punch forward while keeping your back straight, focusing on engaging your quads."
+Holman Towel Alternating Prisoner Reverse Lunge,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform alternating reverse lunges with a towel held overhead in a prisoner position, using weights for added resistance, targeting the quads for muscle gain in 3 sets."
+Landmine squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Landmine squats with weighted equipment to target your quads and gain muscle in your upper legs at an intermediate level.
+Holman Weighted Reverse Lunge to Knee-Up Overhead Press,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform weighted reverse lunges, then drive knee up while pressing weight overhead, repeat for 5 sets."
+Holman Weighted Burpee to Renegade Side Punch,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform a Holman Weighted Burpee to Renegade Side Punch with a weighted implement for 4 sets to target the quads and gain muscle in the upper legs at an intermediate level.
+Holman Towel Alternating Side Lunge Squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform alternating side lunges while holding a weighted towel, squatting down with each lunge to target the quads in 5 sets."
+Holman Lunge Jump with Overhead Press,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Holman Lunge Jump with Overhead Press using weighted equipment to target your quads and gain muscle in your upper legs.
+Holman Weighted Hook Punch to Squat Thrust,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Holman Weighted Hook Punch to Squat Thrust with a focus on the quads using weighted equipment to gain muscle in the upper legs.
+Holman Weighted Burpee to Belly Touch to Standing T,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform a weighted burpee, touch your belly to the ground, then stand up and lift the weight overhead in a T position, focusing on targeting the quads for 3 sets."
+Holman Weighted Plie Squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Holman Weighted Plie Squats with a focus on your quads using weights to gain muscle in the upper legs.
+Holman Weighted Squat Jump,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Holman Weighted Squat Jumps using weights to target the quads and gain muscle in the upper legs.
+Holman Heels-Elevated Sissy Squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Holman Heels-Elevated Sissy Squats with weighted equipment to target your quads and gain muscle in your upper legs at an intermediate level.
+Holman Squat Jump to Overhead Press,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Holman Squat Jump to Overhead Press with weighted equipment to target quads and gain muscle in the upper legs.
+Holman 180 Jump to Overhead Press,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Holman 180 Jump to Overhead Press with weighted equipment to target the quads and gain muscle in the upper legs at an intermediate level.
+Holman Weighted Burpee to Row,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Holman Weighted Burpee to Row using weights to target your quads and gain muscle in the upper legs.
+Holman Weighted 180 Jump,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Holman Weighted 180 Jumps using weighted equipment to target the quads and gain muscle in the upper legs at an intermediate level.
+Holman Weighted Burpee to 180 Jump,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 4 sets of Holman Weighted Burpees with a 180 degree jump, focusing on engaging the quads for muscle gain."
+Holman Alternating Weighted Diagonal Burpee,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Start in a standing position with a weight in each hand, perform a burpee, then jump up and diagonally across, landing on the opposite foot, repeat on the other side."
+Holman Towel Burpee to Push-Up,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform a burpee with a towel under your feet, then do a push-up with weights on your back for 4 sets."
+Holman Weighted Narrow-Mid-Wide Hop,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Holman Weighted Narrow-Mid-Wide Hops with a focus on the quads using weighted equipment at an intermediate level to gain muscle in the upper legs.
+Holman Towel Right Side Squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Holman Towel Right Side Squats with weighted equipment to target the quads and gain muscle in the upper legs at an intermediate level.
+Cable Hip Adduction,quads,cable,Beginner,1,0,Gain Muscle,upper legs,weight,3,"Stand facing the cable machine, attach ankle cuff to ankle, and move leg across body while keeping knee straight, then return to starting position."
+Cable Deadlifts,quads,cable,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of cable deadlifts using a cable machine to target your quads and gain muscle in your upper legs.
+ACFT Sprint-drag-carry,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of ACFT Sprint-drag-carry using weighted equipment to target your quads and gain muscle in your upper legs.
+Single-Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Single-Leg Press on the machine targeting the quads to gain muscle in the upper legs.
+KV Cable Squat,quads,cable,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of KV Cable Squats using a cable machine to target the quads and gain muscle in the upper legs at an intermediate level.
+Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of leg presses on the machine to target and gain muscle in the quads at an intermediate level.
+Elliptical trainer,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of weight-bearing elliptical trainer exercises at an intermediate level to target and gain muscle in the quads at Gym 1.
+Narrow Stance Hack Squats,quads,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Narrow Stance Hack Squats on the machine to target the quads and gain muscle in the upper legs.
+Stair climber,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Using the stair climber machine, perform 5 sets of weighted stair climbing to target your quads and gain muscle in your upper legs at an intermediate level."
+Narrow-stance leg press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of narrow-stance leg presses on the machine to target the quads and gain muscle in the upper legs.
+Machine Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 4 sets of Machine Squats on an intermediate level, focusing on targeting the quads to gain muscle in the upper legs using a machine for resistance."
+Smith machine back squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Smith machine back squats at an intermediate level in the gym to target your quads and gain muscle in your upper legs.
+Stairmaster,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of weighted Stairmaster exercises at an intermediate level targeting the quads to gain muscle in the upper legs.
+Treadmill running,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of intermediate level treadmill running on a machine at the gym to target and gain muscle in the quads.
+Leg Extensions,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of leg extensions on the machine to target the quads and gain muscle in the upper legs.
+Treadmill jogging,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform treadmill jogging on a machine at the gym for 4 sets to target the quads and gain muscle in the upper legs.
+Stationary bike,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of stationary bike cycling on a machine at the gym at an intermediate level to target and gain muscle in the quads.
+Recumbent Bike,quads,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Recumbent Bike exercise on the machine at the gym to target your quads and gain muscle in your upper legs.
+Seated Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Seated Leg Press on the machine to target the quads and gain muscle in the upper legs at an intermediate level.
+Smith machine leg press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Smith machine leg press targeting the quads using a machine at an intermediate level to gain muscle in the upper legs.
+Lying Machine Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Using a machine, perform 3 sets of lying machine squats to target your quads and gain muscle in your upper legs."
+Leverage Deadlift,quads,Machine,Beginner,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Leverage Deadlifts on the machine to target your quads and gain muscle in your upper legs.
+Smith machine pistol squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform Smith machine pistol squats with proper form, focusing on lowering yourself down until thighs are parallel to the ground, then pushing back up to starting position, for 3 sets to target quads and gain muscle at an intermediate level."
+TBS Hack Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of TBS Hack Squats on the machine to target your quads and gain muscle in your upper legs.
+Leg press-,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of leg presses on the machine at the gym to target the quads and gain muscle in the upper legs.
+Leg Extensions - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Leg Extensions on a machine focusing on the quads to gain muscle in the upper legs.
+Seated leg press-,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of seated leg presses on the machine targeting the quads to gain muscle in the upper legs.
+Smith machine front squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Smith machine front squats at an intermediate level in the gym to target your quads and gain muscle in your upper legs.
+Machine Deadlift - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform 5 sets of Machine Deadlifts using a machine, focusing on targeting the quads to gain muscle in the upper legs."
+Narrow-stance hack squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of narrow-stance hack squats on the machine to target the quads and gain muscle in the upper legs.
+Single-leg hack squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform single-leg hack squats on the machine, focusing on your quads, for 5 sets to gain muscle in your upper legs at an intermediate level."
+Alternating Single-Leg Curl - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,"Perform 5 sets of Alternating Single-Leg Curl - Gethin Variation on the machine, focusing on the quads to gain muscle in the upper legs."
+Single-Leg Press - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Single-Leg Press on the machine focusing on your quads to gain muscle in the upper legs.
+Stiff-Legged Deadlift - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Stiff-Legged Deadlifts on the machine to target your quads and gain muscle in your upper legs.
+Hack squat-,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of hack squats on the machine to target the quads and gain muscle in the upper legs.
+Hack Squat - Gethin Variation,quads,Machine,Advanced,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Hack Squats on the machine focusing on your quads to gain muscle in your upper legs.
+Smith machine lunge squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform 3 sets of Smith machine lunge squats targeting the quads using a machine, focusing on gaining muscle in the upper legs at an intermediate level."
+Leg Press - Gethin Variation,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of Leg Press on the machine focusing on the quads to gain muscle in the upper legs.
+AM Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of AM Leg Press on the machine to target the quads and gain muscle in the upper legs.
+Leg extension,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of leg extensions on the machine to target the quads and gain muscle in the upper legs.
+UP Quad Extension,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of UP Quad Extensions on the machine to target and gain muscle in the quads.
+UP Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of UP Leg Press on the machine targeting the quads to gain muscle in the upper legs.
+UP Single-Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of UP Single-Leg Press on the machine to target the quads and gain muscle in the upper legs.
+Single-leg leg press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of single-leg leg presses on the machine to target the quads and gain muscle in the upper legs at an intermediate level.
+King Maker Hack Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of King Maker Hack Squats on the machine to target your quads and gain muscle in your upper legs.
+Pop Squat On Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Pop Squats on the Leg Press machine to target your quads and gain muscle in your upper legs at an intermediate level.
+30 Legs Feet-High Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 30 reps of leg presses on a machine, focusing on lifting your feet high to target the quads, for 4 sets to gain muscle in the upper legs at an intermediate level."
+30 Legs Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 30 reps of leg press on the machine, focusing on your quads, for 4 sets to gain muscle in your upper legs at an intermediate level."
+King Maker Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of King Maker Leg Press on the machine to target your quads and gain muscle in your upper legs.
+30 Legs Lying Leg Curl,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of 30 reps of lying leg curls on a machine to target the quads and gain muscle in the upper legs.
+30 Legs Leg Press Calf Raise,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of 30 leg press calf raises on the machine to target the quads and gain muscle in the upper legs.
+30 Legs Machine Hack Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 4 sets of 30 reps on the Machine Hack Squat, focusing on your quads to gain muscle in your upper legs."
+30 Legs Single-Leg Leg Press,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of single-leg leg presses on the machine to target the quads and gain muscle in the upper legs.
+30 Legs Single-Leg Lying Leg Curl,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 30 reps of single-leg lying leg curls on the machine for 4 sets to target the quads and gain muscle in the upper legs.
+30 Legs Single-Leg Leg Extension,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 30 single-leg leg extensions on the machine for 3 sets to target the quads and gain muscle in the upper legs.
+Jumping rope,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Jump rope for 5 sets at an intermediate level to target quads and gain muscle in the upper legs.
+30 Legs Smith Machine Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 30 Smith Machine Squats focusing on quads with weight, 4 sets, for gaining muscle at an intermediate level."
+Forward lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of forward lunges using only your body weight to target your quads and gain muscle in your upper legs.
+30 Legs Smith Machine Split Squat,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Perform 30 Smith Machine Split Squats focusing on the quads, using a weight that challenges you, for 3 sets."
+Side-to-side box skip,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform side-to-side box skips for 3 sets to target your quads and gain muscle, using only your body weight at an intermediate level."
+Bodyweight squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of bodyweight squats to target the quads and gain muscle in the upper legs, using only your body weight as equipment at an intermediate level."
+Broad jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of broad jumps to target the quads and gain muscle in the upper legs, using only your body weight, at an intermediate level, either at the gym or at home."
+Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of burpees focusing on your quads to gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Trail Running/Walking,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of trail running/walking at an intermediate level to target the quads and gain muscle in the upper legs using only body weight.
+Jumping jack-,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of jumping jacks using only your body weight to target the quads and gain muscle in the upper legs.
+Scissors Jump,quads,body weight,Advanced,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Scissors Jumps to target the quads, using only your body weight, with the goal of gaining muscle in the upper legs at an advanced level."
+Arms-crossed jump squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of arms-crossed jump squats to target quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Alien Squat,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of Alien Squats using only your body weight to target your quads and gain muscle in your upper legs.
+Bodyweight Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of bodyweight reverse lunges to target the quads and gain muscle in the upper legs, suitable for intermediate level, can be done at the gym or at home."
+Treadmill walking,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Walk on the treadmill at a moderate pace for 5 sets to target the quads and gain muscle in the upper legs.
+Rocket Jump,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of rocket jumps focusing on your quads to gain muscle, using only your body weight, suitable for beginners at the gym or at home."
+Depth jump box jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of depth jump box jumps to target the quads and gain muscle in the upper legs, using only your body weight at an intermediate level."
+Walking High Knees,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Walking High Knees to target the quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Lateral lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of lateral lunges using only your body weight to target the quads and gain muscle in the upper legs, suitable for intermediate level at both the gym and home."
+Jump Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of jump squats using only body weight to target the quads and gain muscle in the upper legs at an intermediate level.
+Over bench jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of over bench jumps to target your quads and gain muscle, using only your body weight, at an intermediate level."
+Split Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of split jumps to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Bodyweight Walking Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of bodyweight walking lunges to target your quads and gain muscle in your upper legs.
+Skip,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of skipping with body weight only to target the quads and gain muscle in the upper legs.
+Kneeling hip flexor stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of kneeling hip flexor stretches without any equipment to target the quads and gain muscle in the upper legs.
+90-degree jump squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 90-degree jump squats with body weight, focusing on targeting the quads, for 4 sets to gain muscle in the upper legs at an intermediate level."
+Iron Crosses (stretch),quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Iron Crosses (stretch) using only your body weight to target the quads and gain muscle in the upper legs.
+One Half Locust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of One Half Locust exercise targeting the quads using only your body weight to gain muscle in the upper legs.
+Lying quad stretch with band,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Lie on your side, loop a resistance band around your ankle, and pull your foot towards your glutes to stretch your quads, holding for a duration of your choice, for 3 sets."
+All Fours Quad Stretch,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Perform the All Fours Quad Stretch by kneeling on the floor, bringing one foot towards your glutes, and holding for a duration of time, for 3 sets, to target and gain muscle in the quads."
+Standing Hip Flexors,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Standing Hip Flexors to target the quads and gain muscle, using only your body weight, at an intermediate level, either at the gym or at home."
+Rear Leg Raises,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of rear leg raises using only your body weight to target your quads and gain muscle in your upper legs.
+Looking At Ceiling,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Lie on your back with your legs extended straight up, engaging your quads as you look up at the ceiling for 4 sets."
+On-Your-Back Quad Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Lie on your back, grab one foot with the corresponding hand, and pull towards your glutes to stretch the quads for 3 sets."
+Standing Elevated Quad Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Stand with one foot elevated behind you, grab your ankle and gently pull towards your glutes, hold for 30 seconds, switch legs, repeat for 5 sets."
+Thigh killa,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of thigh killa exercise using only your body weight to target your quads and gain muscle in your upper legs.
+On Your Side Quad Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Stand with feet hip-width apart, lift one foot behind you and grasp ankle with hand, gently pulling towards glutes while keeping knees close together, hold for 30 seconds, switch sides and repeat for 5 sets."
+Stride Jump Crossover,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Stride Jump Crossover exercise to target quads and gain muscle, using only body weight, at an intermediate level."
+Side Standing Long Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of side standing long jumps to target the quads and gain muscle in the upper legs, using only your body weight at an intermediate level either at the gym or at home."
+Southpaw sprawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform Southpaw sprawls by starting in a standing position, dropping down into a squat, kicking your legs out behind you, and then quickly bringing them back in while standing back up, repeating for 5 sets."
+Slide Jump Shot,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Perform a slide jump shot by sliding one leg back into a lunge position, then explosively jump up and switch legs mid-air, landing in a lunge on the other side, for 3 sets."
+Sprawl frog kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Sprawl frog kicks to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Wall squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform wall squats by sliding your back down a wall until your knees are at a 90-degree angle, hold for the desired duration, then push back up to starting position for 5 sets to target your quads and gain muscle in your upper legs."
+Lateral Speed Step,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform lateral speed steps by quickly stepping side to side, focusing on engaging your quads, for 3 sets."
+Star Jump,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of star jumps to target your quads and gain muscle, using only your body weight, suitable for beginners at home or in the gym."
+Pop squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of pop squats to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Side Hop-Sprint,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of side hop-sprints to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Side Lunge Touching Heel,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of side lunges, touching your heel with each lunge, to target the quads and gain muscle in the upper legs using only your body weight as equipment."
+Lying Prone Quadriceps,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Lie face down on the floor, bend one knee and grab your ankle, pulling it towards your glutes to stretch the quads, then switch legs for 5 sets."
+Fast Kick With Arm Circles,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of fast kicks with arm circles to target the quads and gain muscle in the upper legs, using only your body weight at a beginner level."
+Defensive Slide,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of defensive slides at home or in the gym to target your quads and gain muscle in your upper legs.
+Single-leg box squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform single-leg box squats by standing in front of a box, extending one leg in front of you, and lowering your body down until your glutes touch the box, then pushing back up to starting position."
+Quick Leap,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Quick Leap exercises targeting the quads using only your body weight to gain muscle in your upper legs.
+Vertical Mountain Climber,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of vertical mountain climbers to target your quads and gain muscle, using only your body weight, at a beginner level."
+Reverse Burpee,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Reverse Burpees using only your body weight to target your quads and gain muscle in your upper legs.
+Jump lunge heel kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform jump lunges, then kick one heel towards your glutes while in mid-air, alternating legs each jump, for 3 sets."
+Football Up-Down,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Football Up-Downs to target your quads using only your body weight, focusing on gaining muscle in your upper legs."
+Burpee box jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Burpee box jumps to target your quads and gain muscle, using only your body weight as equipment."
+Slow Jog,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,Slowly jog in place for 3 sets focusing on your quads to gain muscle.
+High knees,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform high knees by quickly bringing your knees up towards your chest while jogging in place for 5 sets.
+Jumping Jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Jumping Jacks to target the quads and gain muscle, using only your body weight as equipment at an intermediate level either at the gym or at home."
+Square Hop,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of square hops to target the quads and gain muscle, using only your body weight at a beginner level."
+Running lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of running lunges to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Gorilla squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Gorilla squats using only your body weight to target your quads and gain muscle in your upper legs.
+In-out jump squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform in-out jump squats for 4 sets to target your quads and gain muscle, using only your body weight at an intermediate level either at the gym or at home."
+Burpee tuck jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of burpee tuck jumps to target your quads for muscle gain, starting in a plank position, then jumping feet towards hands, exploding up into a tuck jump, and landing back in plank position."
+Speed skater,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform speed skater exercise by jumping laterally from side to side, landing on one foot with the other foot behind you, keeping chest up and back straight, for 3 sets to target quads and gain muscle in the upper legs."
+Jumping knee up-down,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of jumping knee up-downs to target the quads and gain muscle, using only your body weight, at an intermediate level."
+Reverse Lunge Rotation,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform reverse lunges while rotating your upper body to the side, alternating legs for 4 sets."
+Jump Lunge To Feet Jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Jump Lunge To Feet Jacks to target your quads and gain muscle, using only your body weight at an intermediate level."
+Alternating standing knee-pull stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform alternating standing knee-pull stretches, focusing on the quads, using only your body weight, for 4 sets to gain muscle in the upper legs at an intermediate level."
+Linear Depth Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Linear Depth Jumps to target the quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Seal jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of seal jacks to target the quads for muscle gain, using only your body weight, at an intermediate level."
+Kneeling quad thoracic stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of kneeling quad thoracic stretches to gain muscle in the upper legs, using only body weight at an intermediate level."
+Single-Leg Squat With Knee Tap,quads,body weight,Advanced,1,1,Gain Muscle,upper legs,duration,4,"Perform single-leg squats while tapping your knee with your opposite hand, aiming to gain muscle in your quads for 4 sets."
+Squat Isometric Hold,quads,body weight,Advanced,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Squat Isometric Holds, focusing on your quads, by holding a squat position with your body weight at an advanced level to gain muscle in your upper legs."
+Wall sit,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of wall sits, holding the position for as long as possible to target the quads and gain muscle in the upper legs using only your body weight, suitable for intermediate level at both the gym and home."
+Squat with alternating side leg raise,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform squats with alternating side leg raises, focusing on the quads, using only your body weight, for 5 sets to gain muscle in the upper legs."
+Walking lunge with hip extension,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform walking lunges with hip extension, focusing on engaging your quads, for 4 sets at an intermediate level to gain muscle in your upper legs using just your body weight."
+Lateral Squats,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform lateral squats by stepping to the side, bending one knee while keeping the other leg straight, then return to starting position; repeat for 5 sets."
+Shuttle run,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform shuttle runs by sprinting back and forth between two points, focusing on engaging your quads, for 3 sets to gain muscle in your upper legs."
+Walking lunge with twist,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform walking lunges with a twist, focusing on your quads, using just your body weight for an intermediate level workout to gain muscle in your upper legs, completing 3 sets."
+Boss Everline Backward Lunge Walk,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Boss Everline Backward Lunge Walks to target your quads and gain muscle, using only your body weight, at an intermediate level."
+Reverse Diagonal Skaters,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform reverse diagonal skaters by jumping diagonally backwards while crossing one leg behind the other, alternating sides, for 4 sets to target quads and gain muscle."
+FYR Air Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of FYR Air Squats to target your quads and gain muscle, using only your body weight as equipment."
+FYR Tuck Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of FYR Tuck Jumps to target the quads and gain muscle in the upper legs using just your body weight at an intermediate level, either at home or in the gym."
+FYR Running Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of FYR Running Lunges using only your body weight to target your quads and gain muscle in your upper legs.
+Push-up sprawl tuck jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of push-up sprawl tuck jumps to target your quads and gain muscle, using only your body weight, at an intermediate level, either at the gym or at home."
+FYR Jumping Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of FYR Jumping Lunges to target and gain muscle in your quads, using only your body weight, at an intermediate level either at the gym or at home."
+FYR Sprinter Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of FYR Sprinter Burpees to target your quads and gain muscle, using only your body weight at an intermediate level."
+FYR Sprawl Frog Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of FYR Sprawl Frog Kicks to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Jump squat-,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform jump squats by starting in a squat position, exploding up into a jump, and landing back in a squat position for 3 sets to target the quads and gain muscle in the upper legs."
+Single-leg burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform a single-leg burpee by jumping back into a plank position, bringing one knee towards your chest, then jumping back up and switching legs, for 3 sets."
+FYR Gorilla Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of FYR Gorilla Squats using only your body weight to target your quads and gain muscle in your upper legs.
+Banded compass jump squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform banded compass jump squats for 3 sets to target quads and gain muscle, using body weight as equipment at an intermediate level."
+In-out sprawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform in-out sprawls by jumping feet out to a wide squat position, then back in together, repeating for 3 sets to target the quads and gain muscle in the upper legs."
+Knee-tuck kick-up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform knee-tuck kick-ups for 3 sets to target your quads and gain muscle, using only your body weight at an intermediate level."
+Bear crawl donkey kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Bear crawl donkey kicks to target your quads and gain muscle, using only your body weight, at an intermediate level."
+Southpaw sprawl with push-up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Southpaw sprawls with push-ups to target your quads and gain muscle, using only your body weight at an intermediate level."
+Bodyweight Squat - Gethin Variation,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of bodyweight squats with a Gethin variation, focusing on the quads, for muscle gain in the upper legs."
+FYR Alternating Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform alternating lunges with body weight, focusing on the quads, for 4 sets to gain muscle in the upper legs at an intermediate level."
+Bodyweight Walking Lunge - Gethin Variation,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Bodyweight Walking Lunges - Gethin Variation to target the quads and gain muscle in the upper legs, using only your body weight as equipment at an intermediate level either at home or in the gym."
+Seated Quad Contraction,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Sit upright in a chair, contract your quadriceps by straightening your legs as much as possible, hold for a few seconds, then release and repeat for 3 sets."
+HM Squat with Alternating Leg Extension,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform HM Squat with Alternating Leg Extension by squatting down, then extending one leg out in front while keeping the other bent, repeat on other leg for 5 sets."
+HM Air Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of HM Air Squats to target the quads and gain muscle, using only your body weight for resistance."
+HM Alternating Lunge-In-Place,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform alternating lunges in place, focusing on engaging the quads, for 3 sets to gain muscle in the upper legs at an intermediate level using only body weight."
+Bouncing lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform bouncing lunges by stepping forward into a lunge position, then bouncing up and down while keeping your front knee at a 90-degree angle, for 4 sets."
+HM Alternating Jump Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform alternating jump lunges by starting in a lunge position, jumping up and switching legs in mid-air, landing in a lunge position with the opposite leg forward, and continue alternating legs for 3 sets."
+HM Alternating Side Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform alternating side lunges with hands on hips, stepping to the side and lowering hips until both knees are bent at 90-degree angles, then return to starting position and repeat on the other side for 4 sets."
+HM Sumo Pulse,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of HM Sumo Pulse exercise using your body weight to target the quads and gain muscle in the upper legs.
+HM Sumo Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform HM Sumo Squats with body weight, focusing on your quads, for 4 sets to gain muscle in your upper legs at an intermediate level."
+HM Alternating Side-Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of alternating side-kicks using body weight, focusing on your quads, to gain muscle in your upper legs at an intermediate level."
+HM Bear Crawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of HM Bear Crawls to target your quads and gain muscle, using only your body weight at an intermediate level either at the gym or at home."
+HM Bear Stance Fire Hydrant,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of HM Bear Stance Fire Hydrant exercise, focusing on your quads, using only your body weight, for gaining muscle in your upper legs."
+HM Walking Frankenstein,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform HM Walking Frankenstein exercise for 4 sets to target quads and gain muscle, using only body weight, for an intermediate level workout at the gym or at home."
+HM Walking Hip Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform HM Walking Hip Stretch for 4 sets to target quads and gain muscle, using only body weight at an intermediate level either at the gym or at home."
+HM Wide Jump Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform wide jump squats by jumping outwards and squatting down, then jumping back to starting position, for 3 sets to gain muscle in the quads."
+HM Boxer Shuffle,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform HM Boxer Shuffle for 3 sets focusing on quads, using only your body weight, to gain muscle in your upper legs at an intermediate level."
+HM Running Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of HM Running Lunges to target your quads and gain muscle using just your body weight.
+HM Tuck-Up Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of HM Tuck-Up Burpees to target your quads and gain muscle, using only your body weight at an intermediate level."
+HM Bulgarian Split Squat On Chair,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Bulgarian split squats on a chair focusing on the quads for muscle gain.
+HM Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of HM Burpees focusing on your quads for muscle gain, using only your body weight at an intermediate level."
+HM Butterfly,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of HM Butterfly exercise focusing on quads using body weight, aiming to gain muscle in the upper legs, suitable for intermediate level at both gym and home."
+HM Alternating Lunge Push-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform alternating lunges with a push-up in between each lunge, aiming to gain muscle in the quads, for 5 sets at an intermediate level using only your body weight."
+HM Couch Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of HM Couch Stretch to target the quads and gain muscle in the upper legs, using only your body weight as equipment."
+HM Duck Walk,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of HM Duck Walks using only your body weight to target your quads and gain muscle in your upper legs.
+HM Comet,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of HM Comet exercise targeting the quads using body weight, focusing on gaining muscle in the upper legs."
+HM Down Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of HM Down Up exercise targeting the quads using only your body weight to gain muscle in the upper legs.
+HM Fragon,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of HM Fragon exercise focusing on quads using body weight, aiming to gain muscle in the upper legs."
+HM Frankenstein,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of bodyweight squats, focusing on slow and controlled movements to target the quads and gain muscle in the upper legs."
+HM Single-Leg Squat on Chair,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of HM Single-Leg Squats on a chair to target your quads and gain muscle in your upper legs, using only your body weight, suitable for intermediate level at the gym or at home."
+HM Single-Leg Touchdown,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform HM Single-Leg Touchdowns by standing on one leg, bending at the hips and reaching down towards the ground with opposite hand, then returning to starting position, for 4 sets."
+HM Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform HM Squat Jumps for 5 sets to target the quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+HM Speed Skater,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of HM Speed Skater exercise to target quads and gain muscle, using only your body weight, focusing on the upper legs, at an intermediate level."
+HM Garland Pose,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of HM Garland Pose to target your quads and gain muscle using only your body weight at an intermediate level.
+HM Squat Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of HM Squat Lunges targeting the quads using body weight, focusing on gaining muscle in the upper legs at an intermediate level."
+HM High Knees,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of HM High Knees to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+HM In-And-Out Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of HM In-And-Out Squats using only your body weight, focusing on your quads to gain muscle, at an intermediate level either at the gym or at home."
+HM In-And-Out Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform In-And-Out Squat Jumps by jumping out wide, then jumping back in with feet together, repeating for 4 sets to target quads and gain muscle at an intermediate level using only your body weight."
+HM Jumping Knee-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of HM Jumping Knee-Ups to target your quads and gain muscle in your upper legs, using only your body weight at an intermediate level."
+HM Jumping Jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of HM Jumping Jacks to target the quads and gain muscle, using only your body weight, at an intermediate level."
+HM Jumping Rope,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of HM Jumping Rope to target quads and gain muscle, using only body weight as equipment at an intermediate level."
+HM Right Calf-Spike Sumo Pulse,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of HM Right Calf-Spike Sumo Pulse exercise to target quads and gain muscle using only your body weight at an intermediate level.
+HM Reverse Lunge with Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform reverse lunges with a kick using only your body weight, targeting your quads, for 3 sets at an intermediate level to gain muscle in your upper legs."
+HM Left Knee-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of HM Left Knee-Up exercise to target quads and gain muscle using body weight at an intermediate level.
+HM Left-Leg Lunge And Kick-Out,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of left-leg lunges and kick-outs with body weight, focusing on the quads to gain muscle in the upper legs."
+HM Right-Leg Lunge And Kick-Out,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of right-leg lunges, kicking out the leg to target the quads for muscle gain, using only your body weight at an intermediate level."
+HM Butt Kickers,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of HM Butt Kickers to target your quads and gain muscle, using only your body weight at an intermediate level."
+HM Mountain Pose,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of HM Mountain Pose, focusing on engaging the quads to gain muscle in the upper legs, using only body weight as equipment."
+HM Sumo Get-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of HM Sumo Get-Up exercise using only your body weight to target your quads and gain muscle in your upper legs.
+AM Jump Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of AM Jump Squats to target your quads and gain muscle, using only your body weight at an intermediate level."
+AM Bodyweight Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of bodyweight squats focusing on the quads, aiming to gain muscle in the upper legs, suitable for intermediate level at the gym or at home."
+High knees sprawl drill,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of high knees sprawl drill to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+UP Bulgarian Split Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of UP Bulgarian Split Squats using only your body weight to target your quads and gain muscle in your upper legs.
+UN Forward Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of UN Forward Lunges using only your body weight to target your quads and gain muscle in your upper legs.
+UN Front Foot Elevated Split Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform UN Front Foot Elevated Split Squats with body weight, focusing on the quads, for 5 sets to gain muscle in the upper legs at an intermediate level."
+UNS Half-Kneeling Hip Flexor Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform UNS Half-Kneeling Hip Flexor Stretch with body weight to target quads, focusing on gaining muscle in the upper legs, for 3 sets at an intermediate level either at the gym or at home."
+UNS Low Depth Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of UNS Low Depth Jumps to target your quads and gain muscle, using only your body weight as equipment."
+Holman Towel Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform Holman Towel Squat Thrusts for 3 sets to target quads and gain muscle using only body weight.
+UNS Forward-To-Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of UNS Forward-To-Reverse Lunges to target the quads and gain muscle, using only your body weight, as an intermediate level exercise."
+Holman Squat Pull-Through Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Holman Squat Pull-Through Jumps using only your body weight to target the quads and gain muscle in the upper legs.
+Holman Towel Alternating Prisoner Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Towel Alternating Prisoner Squats, focusing on your quads, using only your body weight, alternating legs with a towel under your foot for added resistance, to gain muscle in your upper legs."
+Holman Towel Alternating Lateral Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform Holman Towel Alternating Lateral Lunges with body weight, focusing on the quads, for 3 sets at an intermediate level to gain muscle in the upper legs."
+Holman Foot-Elevated Knee-Up to Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform Holman Foot-Elevated Knee-Up to Squat for 3 sets to target quads and gain muscle in the upper legs at an intermediate level using only body weight.
+Holman Feet-Elevated Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Holman Feet-Elevated Squat Thrusts using only your body weight to target your quads and gain muscle in your upper legs.
+Holman 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman 180 Jumps to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Hands-Elevated Jack to Split Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Hands-Elevated Jack to Split Jumps to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Hands-Elevated Wide Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform Hands-Elevated Wide Squat Thrusts with feet wider than hip-width apart, hands elevated on a bench or step, lowering into a squat position and exploding back up, for 5 sets."
+Holman Hands-Elevated Squat Thrust to Split Jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform Holman Hands-Elevated Squat Thrust to Split Jack for 4 sets to target quads and gain muscle in upper legs, using only body weight at an intermediate level either at the gym or at home."
+Holman Hands-Elevated Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform hands-elevated lunge jumps by starting in a lunge position with hands on a raised surface, then explosively jump and switch legs, aiming to gain muscle in the quads with 3 sets at an intermediate level."
+Holman Squat Pulse,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform Holman Squat Pulses for 4 sets to target the quads and gain muscle, using only your body weight at an intermediate level either at the gym or at home."
+Holman Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform Holman Squat Jumps for 3 sets to target your quads and gain muscle, using only your body weight as equipment, at an intermediate level."
+Holman Alternating Forward Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform alternating forward lunges with a Holman technique using only your body weight for resistance, aiming to gain muscle in the quads, completing 4 sets at an intermediate level."
+Holman Jump-Out Push-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Holman Jump-Out Push-Ups to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Burpee to Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Burpees to Jump to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Holman Pilates Single-Leg Stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Holman Pilates Single-Leg Stretch using body weight to target the quads and gain muscle in the upper legs at an intermediate level.
+Holman Alternating Reverse Prisoner Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Alternating Reverse Prisoner Lunges to target the quads and gain muscle, using only your body weight as equipment."
+Holman 180 Jump to Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Holman 180 Jump to Lunge exercise to target quads and gain muscle using body weight at an intermediate level.
+Holman Narrow-Wide Squat Jump to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform Holman Narrow-Wide Squat Jumps, then jump and rotate 180 degrees, repeat for 3 sets to target quads and gain muscle in the upper legs."
+Holman Imaginary Jump Rope,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Holman Imaginary Jump Rope exercise to target quads and gain muscle, using only body weight at an intermediate level."
+Holman Hands-Elevated Alternating Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform alternating lunge jumps with hands elevated, focusing on the quads, for 3 sets to gain muscle in the upper legs at an intermediate level using only body weight."
+Holman Fast Feet with Hands Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform Holman Fast Feet with Hands Up for 3 sets to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Left Split Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform Holman Left Split Lunge with body weight, targeting quads for 3 sets to gain muscle in the upper legs at an intermediate level."
+Holman Right Split Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Holman Right Split Lunges using only your body weight to target your quads and gain muscle in your upper legs at an intermediate level.
+Holman Plyometric Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Plyometric Jumps to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Skate,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Skate exercise focusing on your quads, using only your body weight, to gain muscle in your upper legs."
+Holman Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Lunge Jumps to target your quads and gain muscle, using only your body weight, at an intermediate level."
+Holman Flying Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Flying Squat Thrusts to target the quads and gain muscle, using only your body weight at an intermediate level."
+Holman 90-Degree Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman 90-Degree Jumps to target the quads and gain muscle, using only body weight, at an intermediate level."
+Holman Quad Touch Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Quad Touch Jumps, jumping up and touching your quads with your hands at the peak of each jump, to target and gain muscle in your upper legs."
+Holman Half Jack to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform Holman Half Jacks followed by jumping and rotating 180 degrees, targeting the quads, using only your body weight, for 4 sets at an intermediate level to gain muscle in the upper legs."
+Holman Plyometric Jump to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform a Holman Plyometric Jump followed by a 180 Jump, focusing on explosive power and control, for 3 sets to target the quads and gain muscle in the upper legs."
+Holman Quick Feet to Quad Touch Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Quick Feet to Quad Touch Jumps to target your quads and gain muscle in your upper legs, using only your body weight at an intermediate level, either at home or in the gym."
+Holman Standing Heel Click to Hands Down Heel Click,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Standing Heel Clicks to Hands Down Heel Clicks to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Squat Thrust to Push-Up to Super Woman,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform a Holman Squat Thrust, transition into a push-up, then lift arms and legs off the ground in a superwoman position for 4 sets to target quads and gain muscle at an intermediate level using body weight only."
+Holman Burpee to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform a Holman Burpee followed by a 180-degree jump, focusing on engaging your quads, for 3 sets at an intermediate level to gain muscle in your upper legs."
+Holman Traveling Low Jack to Belly Touch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Holman Traveling Low Jacks to Belly Touches to target the quads and gain muscle, using only your body weight at an intermediate level."
+Holman Flying Squat Thrust to Shoulder Tap,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform Holman Flying Squat Thrust to Shoulder Tap with body weight, focusing on quads, for 4 sets to gain muscle in the upper legs at an intermediate level."
+Holman Squat Jump to Alternating Side Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Squat Jump to Alternating Side Lunge Jumps, focusing on explosive movements to target the quads for muscle gain."
+Holman Right Leg Hop to Right Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform a Holman Right Leg Hop to Right Reverse Lunge for 4 sets to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Left Leg Hop to Left Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform a Holman Left Leg Hop to Left Reverse Lunge for 3 sets to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Holman Low Squat with Low Diagonal Dumbbell Punch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform a low squat while holding a dumbbell in one hand, punch diagonally across your body at a low angle, switch hands and repeat for 3 sets."
+Holman Diagonal Squat Thrust to Renegade Forward Punch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform a Holman Diagonal Squat Thrust to Renegade Forward Punch for 5 sets to target the quads and gain muscle in the upper legs at an intermediate level using only body weight.
+Holman Burpee to Open Stance,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Holman Burpees to Open Stance using only your body weight to target your quads and gain muscle in your upper legs.
+Holman Bear Crawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Holman Bear Crawls to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Bear Crawl to Shoulder Tap,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Bear Crawl to Shoulder Tap to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Burpee to Tuck Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Burpee to Tuck Jumps to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Holman Bear Crawl to Donkey Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform Holman Bear Crawl to Donkey Kick for 3 sets to target quads and gain muscle in upper legs, using only body weight at an intermediate level."
+Holman Bear Crawl to Froggy Push-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Holman Bear Crawl to Froggy Push-Up to target your quads and gain muscle in your upper legs, using only your body weight at an intermediate level."
+Holman Burpee to Flying Squat Thrust to Tuck Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Burpee to Flying Squat Thrust to Tuck Jump exercise to target quads and gain muscle, using only body weight, at an intermediate level."
+Holman Forward Lunge to Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform a Holman Forward Lunge followed by a Reverse Lunge with body weight, aiming for muscle gain in the quads, for 5 sets at an intermediate level."
+Holman Squat Jump to Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform a Holman Squat Jump followed by a Lunge Jump, alternating legs, for 3 sets to target the quads and gain muscle in the upper legs."
+Holman Renegade Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Renegade Lunge Jumps to target your quads and gain muscle, using just your body weight at an intermediate level."
+Holman Prisoner Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Holman Prisoner Reverse Lunges using only your body weight to target your quads and gain muscle in your upper legs.
+Holman Wide-to-Narrow Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform Holman Wide-to-Narrow Squat Jumps for 4 sets to target your quads and gain muscle, starting in a wide squat position and jumping up to bring your feet together before landing back in a narrow squat."
+Holman Donkey Run,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Holman Donkey Runs using only your body weight to target your quads and gain muscle in your upper legs.
+Holman Wide-to-Narrow Donkey Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform Holman Wide-to-Narrow Donkey Kicks for 5 sets to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Mule Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Holman Mule Kicks to target your quads and gain muscle, using only your body weight as equipment."
+Holman Goal Post to Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Goal Post to Squat exercise to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Holman Stair Sprint,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Stair Sprints to target your quads and gain muscle, using only your body weight at an intermediate level either at the gym or at home."
+Holman Frogger Squat to Heel Click,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform Holman Frogger Squat to Heel Click exercise for 5 sets to target quads and gain muscle, using only body weight, suitable for intermediate level at the gym or home."
+Holman Burpee to Flying Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Holman Burpee to Flying Squat Thrust to target quads and gain muscle, using only your body weight, at an intermediate level in the gym or at home."
+Holman Stair Bear Crawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Stair Bear Crawls to target your quads and gain muscle, using only your body weight as equipment."
+Holman Flying Squat Thrust to Push-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform a Holman Flying Squat Thrust to Push-Up for 3 sets to target your quads and gain muscle in your upper legs at an intermediate level using only your body weight.
+Holman Foot-Elevated Step-To-Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Foot-Elevated Step-To-Lunge exercise to target your quads and gain muscle, using only your body weight as equipment at an intermediate level."
+Holman Weighted Wide-to-Narrow Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform Holman Weighted Wide-to-Narrow Squat Jumps with body weight, targeting quads, for 3 sets, focusing on gaining muscle in the upper legs at an intermediate level."
+Holman Split Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Split Lunges to target the quads and gain muscle, using only your body weight, at an intermediate level, either at the gym or at home."
+Holman Stair Climb,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of Holman Stair Climbs at an intermediate level to target your quads and gain muscle in your upper legs using just your body weight.
+Holman Left Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Holman Left Reverse Lunges using only your body weight to target your quads and gain muscle in your upper legs.
+Holman Burpee to Flying Jack,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Burpees to Flying Jacks to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Right Reverse Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Right Reverse Lunges using only your body weight to target your quads and gain muscle in your upper legs, suitable for intermediate level at the gym or at home."
+Holman Squat Tap to Hop,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Squat Tap to Hop without any specific time frame, focusing on engaging your quads to gain muscle in your upper legs."
+Holman Alternating Double Lunge Hop,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform alternating double lunge hops, switching legs mid-air, for 3 sets to target quads and gain muscle in the upper legs at an intermediate level using only body weight."
+Holman Squat Tap to Jump-Forward-Jump-Back,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform a Holman Squat, tap to jump forward, then jump back for 5 sets to target your quads and gain muscle in your upper legs."
+Holman Right Reverse Lunge to Front Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Holman Right Reverse Lunges to Front Kick using only body weight to target quads and gain muscle in the upper legs, suitable for intermediate level at either the gym or home."
+Holman Right Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Right Squat Thrusts, focusing on engaging your quads, using only your body weight, aiming to gain muscle in your upper legs at an intermediate level."
+Holman Right Leg Forward Lunge Hop,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform a right leg forward lunge, then hop upwards, landing back in the lunge position, for 3 sets targeting the quads using only body weight, aiming to gain muscle in the upper legs at an intermediate level."
+Holman Left Reverse Lunge to Front Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Left Reverse Lunge to Front Kick using body weight, targeting the quads to gain muscle in the upper legs."
+Holman Left Leg Forward Lunge Hop,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform a forward lunge with your left leg, then hop up explosively before returning to starting position, for 5 sets."
+Holman Left Side Diagonal Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform a left side diagonal burpee by jumping back into a plank, then bringing left knee towards left elbow, jumping back to plank, and finishing with a jump to the left side, repeat for 5 sets."
+Holman Squat Hip Drive,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Holman Squat Hip Drives to target your quads and gain muscle, using only your body weight as equipment, suitable for intermediate level, at the gym or at home."
+Holman Left Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Left Squat Thrusts to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Wide Squat Thrust,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform Holman Wide Squat Thrusts for 5 sets to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Right Lunge Hop to Chest Press,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform a right lunge, then hop up while bringing knees to chest and pressing arms overhead, repeat for 5 sets."
+Holman Alternating Single-Leg Hop to Squat to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform alternating single-leg hops, squat, then jump 180 degrees, repeat for 5 sets to target quads and gain muscle in the upper legs at an intermediate level using just your body weight."
+Holman Right Split Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Holman Right Split Squats to target your quads and gain muscle, using only your body weight as equipment at an intermediate level."
+Holman Left Lunge Hop to Overhead Press,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform a Holman Left Lunge Hop to Overhead Press using only your body weight, focusing on your quads, for 5 sets to gain muscle in your upper legs."
+Holman 180 Jump Hop Forward Hop Back,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of Holman 180 Jump Hop Forward Hop Back exercise to target the quads and gain muscle, using only your body weight, at an intermediate level."
+Holman Left Split Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of Holman Left Split Squats using only your body weight to target your quads and gain muscle in your upper legs.
+Holman Double Squat Pulse to 180 Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Double Squat Pulse to 180 Jump using only your body weight, focusing on your quads, for an intermediate level muscle-building workout targeting the upper legs."
+Holman Towel Left Side Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform Holman Towel Left Side Squat with body weight, targeting quads to gain muscle in 4 sets at an intermediate level."
+Holman Lunge Jump to Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform a Holman Lunge Jump followed by a Squat Jump for 3 sets to target your quads and gain muscle, using only your body weight at an intermediate level."
+Holman Alternating Lunge Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform alternating lunge jumps by stepping forward with one leg, lowering into a lunge, exploding up and switching legs mid-air, landing softly in a lunge position, and repeat for 4 sets."
+Holman Burpee with Belly Touch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Holman Burpees with Belly Touch, focusing on engaging your quads and aiming to gain muscle in your upper legs."
+Bootstrapper squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of Bootstrapper squats to target your quads and gain muscle, using only your body weight, at an intermediate level either at home or in the gym."
+Total Fitness Skip,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Total Fitness Skip exercise using only your body weight to target your quads and gain muscle in your upper legs.
+Total Fitness Broad Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of broad jumps to target the quads and gain muscle in the upper legs, using only your body weight, at an intermediate level."
+Total Fitness Lateral Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Total Fitness Lateral Lunges with body weight, focusing on the quads to gain muscle in the upper legs at an intermediate level."
+Total Fitness Spider Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Total Fitness Spider Lunges to target your quads and gain muscle, using only your body weight at an intermediate level."
+Lateral shuffle,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform lateral shuffles by quickly moving side to side, keeping low to the ground, for 3 sets to target the quads and gain muscle in the upper legs."
+Spider lunge stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform spider lunge stretch by stepping one foot forward into a lunge position, lowering hips towards the ground while keeping back leg straight, hold for a few seconds, then switch legs; repeat for 4 sets."
+Spider lunge with T-rotation,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform spider lunges while rotating your torso to one side, then the other, for 4 sets."
+Standing quad stretch,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Stand on one leg and pull your other foot towards your buttocks, keeping your knees close together, hold for a few seconds and switch legs, repeat for 4 sets."
+Vertical jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of vertical jumps focusing on your quads to gain muscle, using only your body weight, at an intermediate level either at home or in the gym."
+King Maker Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of King Maker Burpees to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+King Maker Explosive High Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of explosive high jumps, focusing on using your quads to generate power and aiming for maximum height with each jump."
+Muscle Beach Skip,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform Muscle Beach Skip for 5 sets to target your quads and gain muscle, using only your body weight at an intermediate level either at home or in the gym."
+Muscle Beach Broad Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform broad jumps on the sand at Muscle Beach, focusing on exploding off the ground with your quads for 3 sets to gain muscle in your upper legs."
+Muscle Beach Sprint,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Muscle Beach Sprints using your body weight to target your quads and gain muscle in your upper legs.
+Muscle Beach Front Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of Muscle Beach Front Kicks using only your body weight to target the quads and gain muscle in the upper legs.
+Muscle Beach Side Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Muscle Beach Side Kicks to target your quads and gain muscle, using only your body weight at an intermediate level."
+Muscle Beach Freestyle Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Muscle Beach Freestyle Kicks using only your body weight to target your quads and gain muscle in your upper legs at an intermediate level.
+Muscle Beach Spin Kick,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of Muscle Beach Spin Kicks using body weight to target quads and gain muscle, suitable for intermediate level, can be done at the gym or at home."
+MetaBurn Alternating Curtsy Lunge To Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of MetaBurn Alternating Curtsy Lunge to Squat exercise to target quads and gain muscle, using body weight only at an intermediate level."
+MetaBurn Alternating Diagonal Sprawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of MetaBurn Alternating Diagonal Sprawls to target quads and gain muscle using just your body weight at an intermediate level.
+MetaBurn Curtsy Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of MetaBurn Curtsy Lunges using only your body weight to target your quads and gain muscle in your upper legs.
+MetaBurn Frogger,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of MetaBurn Frogger exercise to target quads and gain muscle using only your body weight at an intermediate level.
+MetaBurn Alternating Curtsy Lunge With High Knee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform alternating curtsy lunges with high knees, focusing on engaging your quads, for 3 sets at an intermediate level to gain muscle in your upper legs using only your body weight."
+MetaBurn Alternating Lateral Sprawl,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of MetaBurn Alternating Lateral Sprawls, focusing on your quads, using only your body weight, aiming to gain muscle in your upper legs at an intermediate level either at the gym or at home."
+MetaBurn High Knee Rotation,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of MetaBurn High Knee Rotation exercise to target quads and gain muscle, using only your body weight at an intermediate level."
+MetaBurn Side-To-Side Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of MetaBurn Side-To-Side Lunges to target quads and gain muscle using only your body weight at an intermediate level.
+MetaBurn Star Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of MetaBurn Star Jumps to target your quads and gain muscle, using only your body weight, at an intermediate level."
+MetaBurn Lateral Bounding Hop,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of MetaBurn Lateral Bounding Hops to target your quads and gain muscle, using only your body weight at an intermediate level."
+MetaBurn Tuck Jump With Knee Slap,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform a tuck jump, bringing knees to chest and slapping them with hands, for 5 sets to target quads and gain muscle, using only body weight at an intermediate level."
+MetaBurn Double Lunge,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of MetaBurn Double Lunges to target your quads and gain muscle, using only your body weight as equipment."
+FYR2 Front Kick-Through,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform 5 sets of FYR2 Front Kick-Throughs to target the quads and gain muscle, using only your body weight at an intermediate level."
+Lunge high-knee clap,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Perform 4 sets of lunge high-knee claps to target the quads and gain muscle, using only body weight, at an intermediate level either at the gym or at home."
+Robertson Sprinter Step-Up,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Robertson Sprinter Step-Ups with body weight to target quads and gain muscle in the upper legs.
+FYR2 Plyo Split Squat,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of FYR2 Plyo Split Squats to target your quads and gain muscle in your upper legs using only your body weight for an intermediate level workout.
+FYR2 Reverse Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of FYR2 Reverse Burpees focusing on your quads, using only your body weight, to gain muscle in your upper legs."
+FYR2 Reverse Burpee to Regular Burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,"Start by performing a reverse burpee, then immediately transition into a regular burpee, focusing on engaging your quads throughout the exercise for 4 sets."
+FYR2 Squat Hold,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Perform a squat hold with body weight, focusing on engaging the quads, for 5 sets to gain muscle in the upper legs."
+FYR2 Sprawlee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,4,Perform 4 sets of FYR2 Sprawlee exercise using body weight to target the quads and gain muscle in the upper legs.
+FYR2 Reverse Burpee Tuck Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform a reverse burpee followed by a tuck jump, focusing on engaging your quads, for 3 sets at an intermediate level to gain muscle in the upper legs, using only your body weight as equipment."
+FYR2 Squat Jump,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of FYR2 Squat Jumps using only your body weight to target the quads and gain muscle in the upper legs.
+FYR2 Squat Pulse,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform 3 sets of FYR2 Squat Pulses to target your quads and gain muscle, using only your body weight, at an intermediate level either at the gym or at home."
+Medicine ball ninja,quads,medicine ball,Intermediate,1,0,Gain Muscle,upper legs,weight,4,Perform 4 sets of Medicine Ball Ninja exercises targeting the quads using a medicine ball to gain muscle in the upper legs.
+Sprinter burpee,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,"Perform sprinter burpees by jumping up, dropping into a push-up position, exploding back up, and finishing with a high knee sprint, targeting the quads, for 3 sets."
+Shuttle run training,quads,body weight,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of shuttle runs at an intermediate level to target your quads and gain muscle in your upper legs using only your body weight.
+FYR Air Ball Plus Medicine Ball Jumping Sprawl,quads,medicine ball,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of FYR Air Ball Plus Medicine Ball Jumping Sprawls using a medicine ball to target your quads and gain muscle in your upper legs.
+Medicine ball cowboy squat,quads,medicine ball,Intermediate,1,0,Gain Muscle,upper legs,weight,5,Perform 5 sets of Medicine ball cowboy squats using a medicine ball to target your quads and gain muscle in the upper legs.
+Sit Squats,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of sit squats using only your body weight to target your quads and gain muscle in your upper legs.
+Alternate Leg Diagonal Bound,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,3,"Perform alternate leg diagonal bounds by leaping forward on one leg at a time in a diagonal direction, focusing on engaging the quads, for 3 sets."
+Medicine ball jumping jill,quads,medicine ball,Intermediate,1,0,Gain Muscle,upper legs,weight,3,"Stand with feet shoulder-width apart, holding a medicine ball at chest level, squat down, then explode up and jump while raising the medicine ball overhead, land softly and repeat for 3 sets."
+Frog Hops,quads,body weight,Beginner,1,1,Gain Muscle,upper legs,duration,5,Perform 5 sets of Frog Hops using only your body weight to target your quads and gain muscle in your upper legs.
+Dumbbell lateral hop to sprint,quads,dumbbell,Intermediate,1,1,Gain Muscle,upper legs,weight,4,"Perform 4 sets of dumbbell lateral hops followed by sprints, focusing on engaging the quads to gain muscle in the upper legs."
+Smith machine lunge sprint,quads,Machine,Intermediate,1,0,Gain Muscle,upper legs,weight,4,"Perform 4 sets of Smith machine lunges with a sprinting motion, targeting the quads to gain muscle."
+Sissy squat,quads,weighted,Intermediate,1,0,Gain Muscle,upper legs,weight,3,Perform 3 sets of weighted sissy squats at the gym to target your quads and gain muscle in your upper legs.
+Wall ball toss,quads,Exercise Ball,Intermediate,1,1,Gain Muscle,upper legs,duration,5,"Stand facing a wall with feet shoulder-width apart, holding an exercise ball at chest level, squat down and explosively throw the ball against the wall, catching it on the rebound for 5 sets."
+Bosu Ball Squat,quads,Exercise Ball,Beginner,1,1,Gain Muscle,upper legs,duration,4,"Perform Bosu Ball Squats with an exercise ball to target quads, focusing on gaining muscle in the upper legs, for 4 sets at either the gym or at home."
+Exercise ball Bulgarian split squat,quads,Exercise Ball,Intermediate,1,1,Gain Muscle,upper legs,duration,3,Perform 3 sets of Exercise ball Bulgarian split squats using an exercise ball to target the quads and gain muscle in the upper legs.
+Band Pull Apart,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform 3 sets of band pull aparts to target the deltoids and gain muscle, using a band at an intermediate level either at the gym or at home."
+Internal Rotation with Band,delts,band,Beginner,1,1,Gain Muscle,shoulders,duration,4,"Attach band to a sturdy object at waist height, stand with arm at side, elbow bent 90 degrees, rotate arm in towards body against band resistance for 4 sets."
+Lateral Raise - With Bands,delts,band,Beginner,1,1,Gain Muscle,shoulders,duration,5,Perform 5 sets of lateral raises with bands to target your delts and gain muscle in your shoulders.
+Back Flyes - With Bands,delts,band,Beginner,1,1,Gain Muscle,shoulders,duration,3,"Perform 3 sets of back flyes with bands to target your delts and gain muscle, suitable for beginners at home or in the gym."
+Shoulder Press - With Bands,delts,band,Beginner,1,1,Gain Muscle,shoulders,duration,4,"Perform 4 sets of shoulder press with bands to target deltoids and gain muscle, using a band at home or in the gym."
+External Rotation with Band,delts,band,Beginner,1,1,Gain Muscle,shoulders,duration,4,"Secure band around wrists, start with arms at sides and elbows bent at 90 degrees, rotate forearms outwards against resistance for 4 sets."
+FYR Band Pull-Apart,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform 3 sets of band pull-aparts to target the delts and gain muscle, holding the band with both hands and pulling it apart at shoulder height for the duration of each set."
+HM Lateral Raise,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3,Perform 3 sets of HM Lateral Raises using a band to target the deltoid muscles for muscle gain.
+Rusin Banded Over-And-Back,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3,Perform 3 sets of Rusin Banded Over-And-Back exercise using a band to target the delts and gain muscle in the shoulders.
+UP Band Pull-Apart,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,5,Perform 5 sets of UP Band Pull-Apart using a band to target the delts and gain muscle in the shoulders.
+Rusin Banded Face Pull,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,4,Perform 4 sets of Rusin Banded Face Pulls using a band to target the delts and gain muscle in the shoulders.
+30 Shoulders Seated Banded Barbell Shoulder Press,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Perform 5 sets of seated banded barbell shoulder press, focusing on the delts, using a band for added resistance to gain muscle mass."
+Band shoulder press,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,4,"Perform 4 sets of band shoulder presses to target the deltoids and gain muscle, using a band either at the gym or at home."
+Band lateral raise,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform 3 sets of band lateral raises to target the deltoids for muscle gain, using a resistance band at an intermediate level."
+Jordan Shallow Band-Resisted Thread the Needle,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Begin by attaching a band to a sturdy object at shoulder height, grab the band with one hand and pull it across your body, threading it through the opposite arm while keeping your core engaged, then return to starting position and repeat for the desired number of sets."
+Staggered-stance band shoulder press,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform 3 sets of staggered-stance band shoulder press with a band, focusing on the shoulders, with the goal of gaining muscle at an intermediate level."
+Single-arm banded landmine press,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,4,Perform 4 sets of single-arm banded landmine presses using a band for resistance to target the delts and gain muscle in the shoulders.
+Band front raise rear fly row combo,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Perform 5 sets of band front raise rear fly row combo to target the delts and gain muscle, using a band for resistance at an intermediate level."
+Jordan Shallow Foam Roller Thoracic Extension,delts,Foam Roll,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Lie on a foam roller with it positioned horizontally across your mid-back, extend your arms overhead, and slowly roll up and down to target the deltoids for 3 sets."
+Band upright row,delts,band,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Stand on the middle of the band, hold the ends with hands, and pull the band up towards your chin, keeping elbows high, for 5 sets."
+Jordan Shallow Thread the Needle (with Foam Roller),delts,Foam Roll,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Start in a plank position with one hand on the foam roller, rotate arm under body and reach towards opposite side, then return to starting position."
+Clean and jerk,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of clean and jerks with a barbell to target the delts and gain muscle in the shoulders.
+Clean and press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of clean and press with a barbell to target your delts and gain muscle in your shoulders.
+Military press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of military presses with a barbell to target the deltoid muscles and gain muscle in the shoulders.
+Seated barbell shoulder press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Sit on a bench, hold a barbell at shoulder height, press it overhead, and lower back down for 3 sets to target the shoulders and gain muscle."
+Standing Bradford press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of Standing Bradford presses using a barbell to target the delts and gain muscle in the shoulders.
+Barbell Shoulder Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Barbell Shoulder Press using a barbell to target the deltoid muscles and gain muscle mass.
+Snatch-Grip Behind-The-Neck Overhead Press,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,3,"Stand with feet shoulder-width apart, grip barbell with hands wide apart behind neck, press barbell overhead, lower back down to starting position, repeat for 3 sets."
+Barbell upright row,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of barbell upright rows using a barbell to target the deltoid muscles and gain muscle in the shoulders.
+Barbell rear delt bent-over row,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of Barbell rear delt bent-over rows using a barbell to target the deltoids and gain muscle.
+Lying rear delt fly,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of lying rear delt fly with a barbell to target and gain muscle in the shoulders at an intermediate level.
+Standing Barbell Press Behind Neck,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Standing Barbell Press Behind Neck using a barbell to target the deltoid muscles and gain muscle in the shoulders.
+Machine Shoulder (Military) Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of Machine Shoulder (Military) Press using a barbell to target the deltoid muscles and gain muscle in the shoulders.
+Bradford/Rocky Presses,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Bradford/Rocky Presses with a barbell to target your deltoid muscles and gain muscle mass as a beginner.
+Barbell front raise,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of barbell front raises using a barbell to target the deltoids and gain muscle in the shoulders.
+Overhead bar front raise,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Stand with feet shoulder-width apart, hold a barbell with an overhand grip, raise the bar in front of you to shoulder height, then lower back down with control for 4 sets to target the deltoids and gain muscle."
+Behind-the-head push-press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,"Stand with feet shoulder-width apart, hold a barbell behind your head with palms facing forward, press the barbell overhead while extending arms, and lower back down to starting position."
+Incline barbell shoulder protraction,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Perform incline barbell shoulder protraction by lying on an incline bench with a barbell, protracting your shoulders forward and then retracting them back to the starting position for 3 sets."
+Rack Delivery,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of barbell rack deliveries to target your delts and gain muscle in the shoulders.
+Smith Incline Shoulder Raise,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Smith Incline Shoulder Raises using a barbell to target the deltoid muscles and gain muscle in the shoulders.
+Axle Clean And Press,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Axle Clean And Press with a barbell to target the deltoids and gain muscle.
+Tall Muscle Snatch,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Tall Muscle Snatch with a barbell to target the delts and gain muscle in the shoulders.
+Jerk Balance,delts,barbell,Beginner,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of Jerk Balance with a barbell to target the delts and gain muscle in the shoulders.
+Paul Carter Barbell Seated Military Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Paul Carter Barbell Seated Military Press with a barbell to target the deltoids and gain muscle in the shoulders.
+TBS Barbell Military Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of TBS Barbell Military Press with a barbell to target the deltoids and gain muscle in the shoulders.
+Incline Front Barbell Raise - Gethin Variation,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Perform 3 sets of Incline Front Barbell Raises with a barbell to target the deltoids and gain muscle, suitable for intermediate level in a gym setting."
+Barbell Front Raise - Gethin Variation,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Barbell Front Raises with a barbell to target and gain muscle in the shoulders.
+Single-arm barbell lateral raise,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of single-arm barbell lateral raises with a barbell to target the delts and gain muscle in the shoulders.
+AM Upright Row,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of AM Upright Rows with a barbell to target the deltoids and gain muscle in the shoulders.
+AM Barbell Shoulder Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of AM Barbell Shoulder Press with a barbell to target the delts and gain muscle in an intermediate level gym setting.
+Standing barbell shoulder press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of standing barbell shoulder presses using a barbell to target the deltoid muscles for muscle gain.
+King Maker Barbell Thruster,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of King Maker Barbell Thrusters with a barbell to target the deltoids and gain muscle at an intermediate level.
+Single-arm incline cable cross-over,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of single-arm incline cable cross-overs with a barbell to target the delts and gain muscle in the shoulders.
+Seated EZ-bar shrug,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Sit upright on a bench with a barbell in front of you, grasp the bar with an overhand grip, and shrug your shoulders up towards your ears while keeping your arms straight."
+Barbell bear complex,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of the Barbell Bear Complex exercise using a barbell to target the delts and gain muscle in the shoulders.
+30 Shoulders Barbell Shrug,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of 30 barbell shrugs using a barbell to target the deltoids and gain muscle.
+30 Shoulders Incline Face-Up Straight-Bar Front Raise,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 30 incline face-up straight-bar front raises with a barbell targeting the delts for 5 sets to gain muscle.
+30 Shoulders Seated Dumbbell Shoulder Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of seated dumbbell shoulder presses with a barbell targeting the delts to gain muscle as an intermediate exercise.
+30 Shoulders Standing Behind-The-Head Shoulder Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of 30 barbell standing behind-the-head shoulder presses to target the delts and gain muscle.
+30 Shoulders Standing Barbell Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of 30 standing barbell presses targeting the shoulders using a barbell to gain muscle at an intermediate level.
+FYR2 Wide Overhead Press,delts,barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of FYR2 Wide Overhead Press using a barbell to target the delts and gain muscle in the shoulders.
+Single-arm kettlebell push-press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of single-arm kettlebell push-presses with a kettlebell to target the delts and gain muscle in the shoulders at an intermediate level.
+Two-Arm Kettlebell Military Press,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Two-Arm Kettlebell Military Press using a kettlebell to target the deltoids and gain muscle in the shoulders.
+Alternating Kettlebell Press,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,3,"Perform alternating presses with a kettlebell in each hand, starting with one arm while keeping the other arm at the shoulder, then switch arms for each set."
+Single-arm kettlebell snatch,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of single-arm kettlebell snatches using a kettlebell to target the delts and gain muscle in the shoulders.
+Single-arm kettlebell clean and jerk,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of single-arm kettlebell clean and jerks with a focus on the shoulders to gain muscle.
+Kettlebell pirate ship,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Kettlebell pirate ship exercise using a kettlebell to target your delts and gain muscle in the shoulders.
+Two-Arm Kettlebell Clean,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Two-Arm Kettlebell Cleans with a kettlebell to target the delts and gain muscle in the shoulders.
+Double Kettlebell Push Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Double Kettlebell Push Press with kettlebells to target deltoids and gain muscle in the shoulders at an intermediate level.
+Kettlebell Seated Press,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,5,"Sit on a bench with back straight, hold a kettlebell in each hand at shoulder height, press the kettlebells overhead while keeping core engaged, then lower back down with control for 5 sets."
+Double Kettlebell Jerk,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of Double Kettlebell Jerks using kettlebells to target the delts and gain muscle in the shoulders.
+Kettlebell Arnold Press,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of Kettlebell Arnold Presses targeting the delts using a kettlebell to gain muscle in the shoulders.
+Double-kettlebell windmill,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of double-kettlebell windmills with a focus on the shoulders to gain muscle.
+One-Arm Kettlebell Split Snatch,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of One-Arm Kettlebell Split Snatch with a kettlebell to target the delts and gain muscle in the shoulders.
+One-Arm Kettlebell Para Press,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of One-Arm Kettlebell Para Press with a kettlebell to target the shoulders and gain muscle.
+One-Arm Kettlebell Split Jerk,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of One-Arm Kettlebell Split Jerks with a kettlebell to target your delts and gain muscle in your shoulders.
+One-Arm Kettlebell Military Press To The Side,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4,"Perform 4 sets of one-arm kettlebell military press to the side, targeting the deltoids, using a kettlebell for a beginner level weightlifting exercise to gain muscle in the shoulders."
+One-Arm Kettlebell Jerk,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of one-arm kettlebell jerks with a kettlebell to target and strengthen the deltoid muscles for muscle gain.
+Double Kettlebell Snatch,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of Double Kettlebell Snatches using kettlebells to target the delts and gain muscle in the shoulders.
+FYR Kettlebell Power Clean,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of FYR Kettlebell Power Cleans with a kettlebell to target the delts and gain muscle in the shoulders.
+Kettlebell upright row and press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Perform 3 sets of kettlebell upright rows followed by presses, targeting the shoulders for muscle gain."
+Kettlebell upright row,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Grab a kettlebell with both hands, pull it up towards your chin, keeping your elbows higher than your forearms, then lower back down."
+Single-arm kettlebell thruster,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of single-arm kettlebell thrusters targeting the delts with a kettlebell to gain muscle in the shoulders at an intermediate level.
+Double-kettlebell shoulder press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of double-kettlebell shoulder presses using kettlebells to target and gain muscle in the deltoids at an intermediate level.
+Double-kettlebell push-press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of double-kettlebell push-press with kettlebells to target the deltoids and gain muscle at an intermediate level.
+HM Kettlebell Windmill,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Perform 3 sets of HM Kettlebell Windmills to target deltoids using a kettlebell, aiming to gain muscle in the shoulders."
+Two-Arm Kettlebell Jerk,delts,kettlebell,Beginner,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Two-Arm Kettlebell Jerks using a kettlebell to target the deltoids and gain muscle in a beginner level weight training exercise.
+HM Kettlebell Z-Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of HM Kettlebell Z-Press with a kettlebell to target the delts and gain muscle in the shoulders at an intermediate level.
+Taylor Half-Kneeling Kettlebell Halo,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Taylor Half-Kneeling Kettlebell Halos with a kettlebell to target the delts and gain muscle in the shoulders.
+Taylor Towel Kettlebell Farmer's Walk,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Hold a kettlebell in each hand with arms extended at sides, walk around the gym for 4 sets to target delts and gain muscle in the shoulders."
+FYR2 Double-Kettlebell Alternating Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of FYR2 Double-Kettlebell Alternating Press with kettlebells to target the deltoids and gain muscle in the shoulders.
+FYR2 Double-Kettlebell Thruster,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Double-Kettlebell Thrusters using kettlebells to target the delts and gain muscle in the shoulders.
+FYR2 Kettlebell Clean and Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of FYR2 Kettlebell Clean and Press using a kettlebell to target the shoulders and gain muscle.
+FYR2 Kettlebell High Pull to Overhead Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of FYR2 Kettlebell High Pull to Overhead Press with a kettlebell to target the shoulders and gain muscle.
+FYR2 Kettlebell Swing Clean and Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of kettlebell swing clean and press exercises targeting the delts using a kettlebell to gain muscle in the shoulders at an intermediate level.
+FYR2 Single-Arm Kettlebell Press,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,"Perform 5 sets of single-arm kettlebell presses targeting the delts with an intermediate level kettlebell, focusing on gaining muscle in the shoulders."
+FYR2 Half-Kneeling Kettlebell Clean,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Half-Kneeling Kettlebell Cleans with a kettlebell to target the delts and gain muscle in the shoulders.
+Dumbbell front raise to lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,Perform 3 sets of dumbbell front raises followed by lateral raises to target the deltoids for muscle gain.
+FYR2 Ascending-Rep High-Pull-Press Complex,delts,kettlebell,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of FYR2 Ascending-Rep High-Pull-Press Complex with a kettlebell to target the delts and gain muscle in the shoulders.
+Single-arm palm-in dumbbell shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform 3 sets of single-arm palm-in dumbbell shoulder press to target the delts and gain muscle, using a dumbbell at an intermediate level either at the gym or at home."
+Standing palms-in shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Stand with feet shoulder-width apart, palms facing towards body, and press dumbbells overhead in a controlled motion, then lower back down to shoulder height. Repeat for 4 sets."
+Seated Dumbbell Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Sit on a bench with back support, hold a dumbbell in each hand at shoulder height, press weights overhead while keeping core engaged, lower back to starting position."
+Standing dumbbell shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform standing dumbbell shoulder presses with proper form, keeping core engaged and back straight, for 3 sets to target and gain muscle in the shoulders."
+Single-arm lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of single-arm lateral raises with a dumbbell to target the delts and gain muscle in the shoulders.
+Power Partials,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of Power Partials with dumbbells to target and gain muscle in the shoulders.
+Incline dumbbell reverse fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of incline dumbbell reverse flys to target the deltoids and gain muscle, using dumbbells at an intermediate level."
+Alternating standing shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform alternating shoulder presses standing up with dumbbells, focusing on your delts, for 3 sets to gain muscle."
+Seated dumbbell shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform seated dumbbell shoulder presses for 5 sets, focusing on your deltoids, using a dumbbell at an intermediate level to gain muscle."
+Overhead dumbbell front raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Stand with feet shoulder-width apart, hold a dumbbell in each hand, palms facing towards you, and raise arms straight in front of you until they are parallel to the floor, then lower back down slowly."
+Single-arm incline rear delt raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of single-arm incline rear delt raises with a dumbbell to target the deltoid muscles and gain muscle mass.
+Alternating dumbbell front raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform 3 sets of alternating dumbbell front raises with a dumbbell in each hand, raising one arm at a time to shoulder height while keeping core engaged and back straight."
+Alternating Deltoid Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Stand with feet shoulder-width apart, hold a dumbbell in each hand, palms facing in, and raise one arm out to the side at shoulder height while keeping the other arm down, alternate arms with each rep."
+Single-dumbbell front raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of Single-dumbbell front raises with a dumbbell, targeting the delts to gain muscle at an intermediate level either at the gym or at home."
+Single-arm standing shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of single-arm standing shoulder presses with a dumbbell to target the deltoids and gain muscle, either at the gym or at home."
+Arnold press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of Arnold presses using dumbbells to target the deltoid muscles for muscle gain, suitable for intermediate level at the gym or at home."
+Bent-over dumbbell rear delt row,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of bent-over dumbbell rear delt rows to target the shoulders and gain muscle, using a dumbbell at an intermediate level either at the gym or at home."
+Incline dumbbell front raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,Perform 3 sets of incline dumbbell front raises with a dumbbell to target the delts and gain muscle in the shoulders.
+Side Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,Perform 3 sets of Side Lateral Raises with dumbbells to target the deltoids and gain muscle in the shoulders.
+Dumbbell external shoulder rotation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of dumbbell external shoulder rotations, holding a dumbbell in one hand and rotating your arm outwards against resistance to target the deltoid muscles."
+Dumbbell front raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Stand with feet hip-width apart, hold a dumbbell in each hand, palms facing thighs, lift arms straight in front of you to shoulder height, then lower back down slowly."
+Single-arm incline lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of single-arm incline lateral raises with a dumbbell to target the deltoid muscles and gain muscle in the shoulders.
+Seated rear delt fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Sit on a bench with a dumbbell in each hand, lean forward slightly, and raise the weights out to the sides until arms are parallel to the floor, then lower back down with control."
+Dumbbell Raise,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,3,"Stand with feet shoulder-width apart, hold a dumbbell in each hand, palms facing in, and raise arms straight out to the sides until they are parallel to the floor, then lower back down."
+Seated Side Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Sit upright on a bench with a dumbbell in each hand, raise arms out to the sides until they are parallel to the floor, then lower back down with control for 4 sets."
+Dumbbell Lying Rear Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Start by lying face down on a bench with a dumbbell in each hand, raise arms out to the sides until they are parallel to the floor, then lower back down slowly."
+Head-on-bench dumbbell rear delt raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform 3 sets of head-on-bench dumbbell rear delt raises to target the delts and gain muscle, using a dumbbell while lying face down on a bench."
+Cuban press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of Cuban presses with dumbbells to target the deltoids and gain muscle, suitable for intermediate level, can be done at home or in the gym."
+Reverse Flyes With External Rotation,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,3,"Perform Reverse Flyes With External Rotation using a dumbbell, targeting the delts to gain muscle, complete 3 sets at a beginner level either at the gym or at home."
+Single-arm side lying rear fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Lie on your side with a dumbbell in one hand, raise your arm out to the side until it's parallel to the floor, then lower back down."
+Single-arm dumbbell upright row,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Stand with feet hip-width apart, hold a dumbbell in one hand, lift it up towards your shoulder while keeping your elbow higher than your wrist, then lower back down slowly. Repeat for desired number of sets and reps."
+Dumbbell Scaption,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,5,Perform 5 sets of dumbbell scaption exercises to target and gain muscle in the shoulders using dumbbells at the gym or at home.
+See-Saw Press (Alternating Side Press),delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,3,"Perform alternating side presses with dumbbells while seated on a bench, pressing one arm up at a time in a see-saw motion to target the deltoids for 3 sets."
+Dumbbell Incline Shoulder Raise,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of Dumbbell Incline Shoulder Raises to target the deltoid muscles using dumbbells for muscle gain, suitable for beginners at the gym or at home."
+Dumbbell Clean And Jerk,delts,dumbbell,Beginner,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of Dumbbell Clean And Jerk using a dumbbell to target the deltoids and gain muscle.
+Single-arm half-kneeling shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of single-arm half-kneeling shoulder presses with a dumbbell to target the deltoids and gain muscle.
+Dumbbell shoulder press with body rotation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform dumbbell shoulder press while rotating your body slightly with each rep, focusing on your deltoid muscles, for 3 sets."
+Dumbbell Fix Dumbbell Military Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform 3 sets of Dumbbell Military Press with proper form, focusing on your delts to gain muscle in the shoulders."
+Dumbbell Fix Dumbbell Single-Arm Snatch,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,Perform 5 sets of Dumbbell Single-Arm Snatches with a dumbbell to target the delts and gain muscle in the shoulders.
+Paul Carter Rear-Delt Fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,Perform 5 sets of Paul Carter Rear-Delt Fly with dumbbells to target and gain muscle in the shoulders at an intermediate level.
+FYR Single-Arm Dumbbell Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of FYR Single-Arm Dumbbell Press with a dumbbell focusing on the delts to gain muscle in the shoulders.
+Dumbbell Fix Standing Dumbbell Arnold Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Stand with feet shoulder-width apart, hold a dumbbell in each hand at shoulder height with palms facing towards you, press the weights overhead while rotating palms away from you, then lower back down to starting position. Repeat for 4 sets."
+FYR Dumbbell Shoulder Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,Perform 5 sets of FYR Dumbbell Shoulder Press with a dumbbell to target the deltoid muscles and gain muscle in the shoulders.
+FYR Dumbbell Arnold Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of FYR Dumbbell Arnold Press with dumbbells to target the delts and gain muscle in the shoulders.
+FYR Dumbbell Thruster,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,Perform 3 sets of FYR Dumbbell Thrusters with a dumbbell to target the delts and gain muscle in the shoulders.
+Dumbbell hang snatch,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform dumbbell hang snatches by explosively lifting the dumbbell from knee height to overhead in one fluid motion, focusing on engaging the shoulders."
+FYR Dumbbell Military Press to Dumbbell High Pull to V-up,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of FYR Dumbbell Military Press to Dumbbell High Pull to V-up, targeting delts with dumbbells, focusing on gaining muscle in the shoulders."
+Surfer sprawl,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of Surfer sprawls with a dumbbell to target the delts and gain muscle, suitable for intermediate level, can be done at home or in the gym."
+FYR Dumbbell Tempo L-Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of FYR Dumbbell Tempo L-Raises with a dumbbell, focusing on a slow and controlled movement to target the deltoids and gain muscle."
+Dumbbell seesaw shoulder press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform 3 sets of dumbbell seesaw shoulder presses, alternating arms while pressing the dumbbells overhead to target the deltoids and gain muscle."
+FYR Dumbbell front raise to lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of FYR Dumbbell front raise to lateral raise with a dumbbell to target the delts and gain muscle in the shoulders.
+Dumbbell clean and press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of dumbbell clean and press targeting the delts using a dumbbell, focusing on gaining muscle in the shoulders at an intermediate level, suitable for both gym and home workouts."
+Standing One-Arm Shoulder Press - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Stand with feet shoulder-width apart, hold a dumbbell in one hand at shoulder height, press the weight overhead while keeping core engaged, lower back down to starting position, and repeat for desired sets and reps."
+Dumbbell lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of dumbbell lateral raises to target the deltoids and gain muscle, using a dumbbell at an intermediate level."
+Incline Front Dumbbell Raise - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of Incline Front Dumbbell Raises with Gethin Variation using dumbbells to target the deltoids for muscle gain.
+Dumbbell front raise and press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of dumbbell front raises followed by overhead presses to target the delts and gain muscle, using dumbbells at an intermediate level."
+Incline Rear-Delt Fly - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of Incline Rear-Delt Fly - Gethin Variation using dumbbells to target the shoulders and gain muscle, suitable for intermediate level at the gym or home."
+Incline Bench Rear Dumbbell Fly - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform incline bench rear dumbbell flys with a Gethin variation using dumbbells to target the delts, aiming to gain muscle in the shoulders, completing 3 sets at an intermediate level either at the gym or at home."
+Rotator cuff warm-up,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of rotator cuff warm-up exercises using a dumbbell to target the delts and gain muscle in the shoulders.
+Seated Lateral Raise - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Sit on a bench with a dumbbell in each hand, raise arms out to the sides until they are parallel to the floor, lower back down and repeat for 5 sets."
+Incline Dumbbell Y Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of Incline Dumbbell Y Raises using a dumbbell to target the deltoids and gain muscle, suitable for intermediate level at the gym or home."
+Single-arm dumbbell arc row,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform 3 sets of single-arm dumbbell arc rows with a dumbbell, focusing on your delts to gain muscle in your shoulders."
+HM Dumbbell Shoulder Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,Perform 3 sets of HM Dumbbell Shoulder Press using dumbbells to target the delts and gain muscle in an intermediate level workout for shoulders.
+HM Bent-Over Rear-Delt Fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of HM Bent-Over Rear-Delt Fly with dumbbells to target and gain muscle in the shoulders, suitable for intermediate level at the gym or at home."
+HM Single-Leg Overhead Dumbbell Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of single-leg overhead dumbbell presses, targeting the delts, using a dumbbell at an intermediate level to gain muscle in the shoulders."
+6 Way Shoulder Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 6 Way Shoulder Raise with dumbbells for 4 sets to target the delts and gain muscle at an intermediate level.
+Seated dumbbell lateral raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Sit on a bench with a dumbbell in each hand, raise arms out to the sides until they are parallel to the floor, then lower back down slowly."
+Incline Rear Delt Raises - Gethin Variation,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of Incline Rear Delt Raises using dumbbells to target the shoulders and gain muscle, following the Gethin Variation."
+AM Dumbbell Shoulder Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of AM Dumbbell Shoulder Press with a dumbbell to target the deltoids and gain muscle, suitable for intermediate level at home or in the gym."
+AM Dumbbell Side Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of AM Dumbbell Side Raises with a dumbbell to target the delts and gain muscle in the shoulders.
+AM Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,Perform 3 sets of AM Front Raises with a dumbbell to target the deltoids and gain muscle in the shoulders.
+UP Seated Dumbbell Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Sit upright on a bench with back support, hold a dumbbell in each hand at shoulder height, press the weights overhead while keeping your core engaged, then lower back down with control."
+AA Incline Bench Dumbbell Reverse Fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of AA Incline Bench Dumbbell Reverse Fly with a focus on the shoulders to gain muscle, using dumbbells at an intermediate level."
+UP Dumbbell Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,Perform 5 sets of UP Dumbbell Lateral Raises with a dumbbell to target the delts and gain muscle in the shoulders.
+Standing Dumbbell Scap Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Stand with a dumbbell in each hand, arms straight, and raise the dumbbells up and out to the sides, focusing on engaging the shoulder blades, for 4 sets."
+CM Forward Shoulder Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of CM Forward Shoulder Press with dumbbells to target the delts and gain muscle, whether at the gym or at home, as an intermediate level weight exercise."
+Dumbbell Halo,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Hold a dumbbell in both hands at chest level, circle it around your head in a halo motion, keeping elbows slightly bent, for 3 sets."
+Holman Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of Holman Overhead Press with dumbbells to target the shoulders and gain muscle, suitable for intermediate level at the gym or home."
+Holman Slow Weighted Half Jack to Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform a slow weighted half jack motion with a dumbbell in each hand, then press the dumbbells overhead, focusing on the shoulders, for 5 sets."
+Holman Slow Arnold Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,Perform 5 sets of Holman Slow Arnold Press with dumbbells to target the delts and gain muscle in the shoulders.
+Holman Boat Arnold Press with Feet Push-Out,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Hold dumbbells at shoulder height, press them overhead while simultaneously pushing feet out, return to starting position and repeat for 3 sets."
+Holman Left Arm Press with Right Arm Hold,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Hold a dumbbell in your left hand and press it overhead while simultaneously holding a dumbbell in your right hand at shoulder height, focusing on your delts."
+Holman Cheer Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of Holman Cheer Press with dumbbells to target your deltoids and gain muscle.
+Holman Squat Thrust to Alternating Renegade Triceps Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform a Holman Squat Thrust, then immediately go into an Alternating Renegade Triceps Press with a dumbbell in each hand for 3 sets."
+Holman Dumbbell Hip Drive to Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of Holman Dumbbell Hip Drive to Overhead Press using a dumbbell to target the delts and gain muscle in the shoulders.
+Holman Right Arm Press with Left Arm Hold,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Hold a dumbbell in your right hand and press it overhead while holding a dumbbell in your left hand at shoulder height, focusing on your deltoids, for 4 sets."
+Holman Left Front Raise with Right Hold,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Hold a dumbbell in your left hand and raise it to shoulder height while simultaneously holding a dumbbell in your right hand at your side, repeat for 3 sets."
+Holman Alternating Front Raise to Side Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,Perform 5 sets of Holman Alternating Front Raise to Side Raise with a dumbbell to target the delts and gain muscle in the shoulders.
+Holman Right Front Raise with Left Hold,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Stand with feet shoulder-width apart, hold a dumbbell in right hand, raise arm straight out to the side to shoulder height while simultaneously holding left arm out to the side, lower and repeat for 5 sets."
+Holman Heavy Right Arm Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Stand with feet shoulder-width apart, hold a dumbbell in your right hand at shoulder height, press the weight overhead until arm is fully extended, then lower back down to starting position, repeat for desired number of sets and reps."
+Holman Heavy Left Arm Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform 3 sets of Holman Heavy Left Arm Overhead Press with a dumbbell to target the deltoids and gain muscle, suitable for intermediate level at the gym or at home."
+Holman Right Arm Heavy Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,Perform 5 sets of Holman Right Arm Heavy Overhead Press using a dumbbell to target the delts and gain muscle in the shoulders.
+Holman Weighted Palms-In Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Hold a dumbbell in each hand with palms facing in, press weights overhead while keeping elbows slightly bent, lower back down to shoulder level, repeat for 5 sets."
+Holman Left Arm Heavy Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Stand with feet shoulder-width apart, hold a dumbbell in left hand at shoulder height, press overhead until arm is fully extended, lower back down to shoulder height, and repeat for 3 sets."
+Dumbbell clean and push-press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of dumbbell clean and push-press targeting the delts using a dumbbell, suitable for intermediate level to gain muscle in the shoulders."
+Holman Right Diagonal Lunge to Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform a right diagonal lunge while holding a dumbbell in your right hand, then push the dumbbell overhead in a press motion, targeting the delts, for 5 sets."
+Dumbbell racked carry,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Hold a dumbbell in each hand at shoulder height, walk for a distance while keeping your core engaged and shoulders stable, then return to starting position for 4 sets to target deltoids and gain muscle."
+Total Fitness Dumbbell Farmer's Carry,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Hold a dumbbell in each hand, walk for a designated distance or time, focusing on keeping your shoulders engaged and stable throughout the exercise."
+Single-arm dumbbell racked carry,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Hold a dumbbell in one hand at shoulder height, keeping your elbow close to your body, and walk for a designated distance or time."
+Jordan Shallow Dumbbell Pull-Over,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of Jordan Shallow Dumbbell Pull-Overs with a dumbbell to target the delts and gain muscle in the shoulders.
+King Maker Dumbbell Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform 3 sets of King Maker Dumbbell Lateral Raises to target your delts and gain muscle, using a dumbbell at an intermediate level either at the gym or at home."
+Dumbbell shadow boxing,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of dumbbell shadow boxing to target the delts and gain muscle, using a dumbbell as equipment at an intermediate level either at the gym or at home."
+King Maker Dumbbell Farmer's Carry,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Hold a dumbbell in each hand, walk for a set distance or time, focusing on keeping your shoulders engaged and stable."
+30 Shoulders Alternating Dumbbell Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 30 alternating dumbbell front raises for the shoulders, using a dumbbell, for 5 sets to gain muscle."
+King Maker Dumbbell Shrug,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Hold a dumbbell in each hand, stand with feet shoulder-width apart, shrug shoulders up towards ears, hold for a second, then lower back down in a controlled motion. Repeat for 4 sets."
+30 Shoulders Dumbbell Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 30 repetitions of dumbbell front raises targeting the shoulders with a 4-set intermediate level workout to gain muscle.
+30 Shoulders Bent-Over Dumbbell Reverse Fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,Perform 30 sets of Shoulders Bent-Over Dumbbell Reverse Fly with a dumbbell to target delts and gain muscle at an intermediate level.
+30 Shoulders Dumbbell Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Perform 5 sets of 30 dumbbell lateral raises targeting the shoulders, using an intermediate level of weight to gain muscle."
+30 Shoulders Dumbbell Shrug,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 30 dumbbell shrugs for 4 sets to target the deltoids and gain muscle at an intermediate level using a dumbbell.
+30 Shoulders Incline Face-Down Dumbbell Reverse Fly,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Perform 30 incline face-down dumbbell reverse flys to target the delts, using dumbbells, for intermediate level to gain muscle in the shoulders, with 3 sets."
+30 Shoulders Seated Dumbbell Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Sit on a chair with a dumbbell in each hand, raise the dumbbells in front of you to shoulder height, keeping arms straight, then lower back down."
+30 Shoulders Seated Dumbbell Side Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 30 seated dumbbell side raises targeting the delts with a dumbbell at an intermediate level for gaining muscle in 4 sets.
+30 Shoulders Neutral-Grip Arnold Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of 30 Shoulders Neutral-Grip Arnold Press with dumbbells to target the delts and gain muscle, keeping a neutral grip throughout the exercise."
+MetaBurn 3-Way Shoulder Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,Perform 5 sets of MetaBurn 3-Way Shoulder Raise with dumbbells to target the delts and gain muscle.
+MetaBurn Dumbbell Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of MetaBurn Dumbbell Overhead Press with a dumbbell to target the delts and gain muscle in the shoulders.
+RG Forward-Leaning Dumbbell Upright Row,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Stand with feet shoulder-width apart, hold a dumbbell in each hand, bend at the waist, and pull the weights up towards your chin while keeping elbows higher than forearms, then lower back down."
+RG Alternating Seated Dumbbell Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Sit on a bench with a dumbbell in each hand, raise one arm to the side while keeping the other arm down, alternate arms for 5 sets to target deltoid muscles and gain muscle in the shoulders."
+MetaBurn Single-Leg Arnold Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,Perform 3 sets of MetaBurn Single-Leg Arnold Press with a dumbbell to target the delts and gain muscle in the shoulders.
+RG Seated Dumbbell Shoulder Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Sit on a bench with back support, hold a dumbbell in each hand at shoulder height, press the weights overhead while keeping your core engaged, then lower back down with control for 5 sets."
+FYR2 Dumbbell Clean and Jerk,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of FYR2 Dumbbell Clean and Jerk exercise using a dumbbell to target the deltoids and gain muscle in the shoulders.
+30 Shoulders Standing Dumbbell Upright Row,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body, and lift the weights straight up towards your chin, keeping elbows higher than forearms, then lower back down with control."
+FYR2 Dumbbell Cross-Body Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Hold a dumbbell in one hand, raise it across your body to shoulder height, then lower it back down, repeat on each side for 3 sets."
+FYR2 Dumbbell Front Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Stand with feet shoulder-width apart, hold a dumbbell in each hand, palms facing down, raise arms straight in front of you to shoulder height, then lower back down in a controlled motion for 3 sets."
+FYR2 Dumbbell Lateral Raise,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,Perform 5 sets of FYR2 Dumbbell Lateral Raises with a dumbbell to target the deltoids and gain muscle in the shoulders.
+FYR2 Seesaw Dumbbell Military Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,Perform 4 sets of FYR2 Seesaw Dumbbell Military Press using dumbbells to target the delts and gain muscle in the shoulders.
+FYR2 Single-Dumbbell Overhead Press,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,4,"Perform 4 sets of Single-Dumbbell Overhead Press with a dumbbell, focusing on the shoulders, to gain muscle at an intermediate level."
+FYR2 Single-Dumbbell Halo,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,5,"Hold dumbbell with both hands, raise it above head, lower it behind head in circular motion, then bring it back up to starting position. Repeat for 5 sets."
+Car driver,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of weighted car driver exercises to target the delts and gain muscle in the shoulders as an intermediate level exercise.
+FYR2 Lateral Raise Hold,delts,dumbbell,Intermediate,1,1,Gain Muscle,shoulders,weight,3,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, raise arms out to the sides until they are parallel to the floor, hold for a count, then slowly lower back down."
+Battle ropes,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Battle ropes with weighted equipment to target delts and gain muscle in the shoulders.
+Front Plate Raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Front Plate Raises with weighted equipment to target the deltoids and gain muscle in the shoulders.
+Circus Bell,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Circus Bell exercise using weighted equipment to target the delts and gain muscle in the shoulders.
+Landmine Linear Jammer,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of Landmine Linear Jammer with weighted equipment to target deltoids and gain muscle.
+Crucifix,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Crucifix exercise with weighted equipment targeting the delts to gain muscle in the shoulders.
+Bar shoulder extension stretch,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of bar shoulder extension stretches with weights to target the deltoids and gain muscle.
+Sled Reverse Flye,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of Sled Reverse Flyes using weighted equipment to target the delts and gain muscle in the shoulders.
+Chair Upper Body Stretch,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,5,"Sit on a chair with a weighted object in each hand, raise arms up and out to the sides, then lower back down to starting position for 5 sets."
+Sled Overhead Backward Walk,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Sled Overhead Backward Walk with weighted equipment to target delts and gain muscle in the shoulders.
+Plate shoulder circle big to small,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Stand with feet hip-width apart, hold a weighted plate in front of your body and raise it overhead in a circular motion from big circles to small circles, targeting the deltoid muscles for 4 sets."
+Log Lift,delts,weighted,Beginner,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Log Lifts using weighted equipment at the gym to target the deltoids and gain muscle in the shoulders as a beginner.
+Standing suspended rear delt fly,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5,"Stand with feet shoulder-width apart, holding weights in each hand, bend forward at the hips, keeping back straight, and raise arms out to the sides in a flying motion, squeezing shoulder blades together at the top, then lower back down."
+Waiter's carry,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Waiter's carry with weighted equipment to target the delts and gain muscle in the shoulders.
+Reach-roll-lift combo,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of reach-roll-lift combo with weighted equipment targeting the delts for muscle gain in the shoulders.
+Towel dumbbell front raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Hold a dumbbell in each hand, palms facing down, and raise them in front of you to shoulder height while keeping a slight bend in your elbows."
+Standing Military Press - Gethin Variation,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Perform 4 sets of Standing Military Press using weighted equipment, focusing on the delts to gain muscle in the shoulders."
+Single-arm landmine press,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Single-arm landmine presses with a weighted barbell to target the delts and gain muscle in the shoulders.
+Squat Press Shoulder Press - Gethin Variation,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Squat Press Shoulder Press - Gethin Variation using weighted equipment to target deltoids and gain muscle in an intermediate level gym setting.
+Bent-over plate rear delt raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of bent-over plate rear delt raises with a weighted plate to target the deltoid muscles and gain muscle in the shoulders.
+Upright Row - Gethin Variation,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Stand with feet shoulder-width apart, hold a weighted barbell or dumbbells in front of thighs, palms facing body, and lift weight straight up to chin, keeping elbows higher than forearms, then lower back down in a controlled motion for 3 sets."
+Plate lateral raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of plate lateral raises using weighted equipment to target the deltoid muscles and gain muscle in the shoulders.
+Holman Slow Overhead Press,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Holman Slow Overhead Press with weighted equipment to target the deltoids and gain muscle in the shoulders.
+30 Shoulders Plate Front Raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of 30 Shoulder Plate Front Raises with weighted plates to target the deltoid muscles and gain muscle.
+Single-arm landmine push-press,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of single-arm landmine push-press with weighted equipment to target the delts and gain muscle in the shoulders.
+Plate front raise,delts,weighted,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of plate front raises with weighted equipment to target the delts and gain muscle in the shoulders.
+Single-arm cable front raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Stand facing the cable machine, grasp the handle with one hand, and raise your arm straight out in front of you to shoulder height, then lower back down with control."
+Cable Internal Rotation,delts,cable,Beginner,1,0,Gain Muscle,shoulders,weight,5,"Stand facing the cable machine with the handle at chest height, grasp the handle with one hand and rotate arm inward across your body, then return to starting position."
+Seated face pull,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Perform seated face pulls using a cable machine, targeting the delts to gain muscle, completing 4 sets at an intermediate level."
+Seated cable shoulder press,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5,"Perform seated cable shoulder press for 5 sets using a cable machine to target deltoid muscles and gain muscle mass, suitable for intermediate level at the gym."
+Standing cable rear delt row,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of standing cable rear delt rows using a cable machine to target the shoulders and gain muscle.
+Single-arm bent-over cable rear delt fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Stand facing a cable machine, grab the handle with one hand, bend over at the waist, and lift your arm out to the side until it is parallel to the ground, then lower back down. Repeat for desired number of sets."
+Cable Shoulder Press,delts,cable,Beginner,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Cable Shoulder Press using a cable machine to target the deltoids and gain muscle in the shoulders.
+Standing Low-Pulley Deltoid Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Stand facing a low-pulley cable machine, grasp the handle with one hand, and raise your arm out to the side until it is parallel to the ground, then lower back down with control. Repeat for desired sets and reps."
+Standing face pull,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Stand in front of a cable machine, grab the handle with both hands, and pull it towards your face, squeezing your shoulder blades together at the top before slowly returning to the starting position. Repeat for 3 sets."
+Standing crossed-cable rear delt fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Stand in front of a cable machine with one handle in each hand, cross your arms in front of you, and raise your arms out to the sides until they are parallel to the floor."
+Alternating Cable Shoulder Press,delts,cable,Beginner,1,0,Gain Muscle,shoulders,weight,4,"Stand facing away from the cable machine, grab the handles with palms facing forward, and alternate pressing each handle overhead while keeping core engaged."
+Cable Seated Lateral Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Sit on a bench with back straight, hold cable in one hand, raise arm to side until parallel to floor, lower and repeat for 3 sets."
+Single-arm lying cable front raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of single-arm lying cable front raises using a cable machine to target the deltoid muscles and gain muscle in the shoulders.
+Lying cable front raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of lying cable front raises using a cable machine to target the deltoids and gain muscle in the shoulders.
+Cable Rear Delt Fly - Gethin Variation,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Perform 3 sets of Cable Rear Delt Flys using a cable machine to target the deltoid muscles for muscle gain, keeping proper form and control throughout each repetition."
+Cable seated row,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of cable seated rows using a cable machine to target the delts and gain muscle in the shoulders at an intermediate level.
+Single-arm cable lateral raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of single-arm cable lateral raises using a cable machine to target the deltoid muscles and gain muscle in the shoulders.
+Lying cable lateral raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of lying cable lateral raises using a cable machine to target the deltoid muscles and gain muscle in the shoulders.
+Rope Face Pull - Gethin Variation,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Stand facing a cable machine with a rope attachment at eye level, grab the ends of the rope with palms facing each other, and pull the rope towards your face while keeping elbows high and shoulders back, then slowly return to the starting position."
+One-Arm Cable Side Raise - Gethin Variation,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of One-Arm Cable Side Raises using Gethin Variation with a cable machine to target the deltoids and gain muscle in the shoulders.
+UP Cable Face Pull,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Stand facing a cable machine, grab the handle with both hands, and pull the handle towards your face, keeping your elbows high and squeezing your shoulder blades together."
+AA Cable Leaning Side Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Stand sideways to a cable machine with the cable at the lowest setting, grasp the handle with the hand furthest from the machine, and raise your arm out to the side until it is parallel to the floor, then lower back down."
+30 Shoulders Bent-Over Low Cable Reverse Fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of 30 Bent-Over Low Cable Reverse Flys targeting the shoulders using a cable machine to gain muscle.
+30 Shoulders Cable Rope Face Pull,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5,"Perform 5 sets of 30 cable rope face pulls to target the deltoids and gain muscle, using a cable machine at an intermediate level."
+30 Shoulders Cable Straight-Bar Front Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Perform 3 sets of cable straight-bar front raises for shoulders, focusing on deltoids, using an intermediate level weight to gain muscle."
+30 Shoulders Cable Straight-Bar Upright Row,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of 30 cable straight-bar upright rows targeting the deltoids using a cable machine to gain muscle.
+30 Shoulders High Cable Reverse Fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of 30 high cable reverse flys targeting the delts using a cable machine to gain muscle in the shoulders.
+30 Shoulders Single-Arm Cable Front Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Perform 3 sets of single-arm cable front raises with 30 repetitions each, focusing on targeting the deltoid muscles for muscle gain."
+30 Shoulders Single-Arm Bent-Over Cable Reverse Fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of 30 single-arm bent-over cable reverse flys targeting the delts using a cable machine to gain muscle in the shoulders.
+Smith machine shoulder press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of Smith machine shoulder press on a machine focusing on your deltoids to gain muscle.
+30 Shoulders Single-Arm Leaning Cable Lateral Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Stand sideways to the cable machine, grasp the handle with one hand, lean away from the machine, and raise your arm out to the side until it is parallel to the floor, then lower back down slowly, repeat for desired sets."
+RG 3-Way Single-Arm Rear Delt Cable Fly,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Stand facing away from the cable machine, grab the handle with one hand, and perform a fly motion out to the side, keeping arm slightly bent, then return to starting position."
+RG Single-Arm Cross-Body Cable Front Raise,delts,cable,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Stand facing away from the cable machine, grasp the handle with one hand, and raise your arm diagonally across your body to shoulder height, then lower back down with control."
+Machine shoulder press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,5,"Perform 5 sets of machine shoulder press using a weight that challenges your deltoids, aiming to gain muscle."
+Reverse Machine Flyes,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,5,Perform 5 sets of Reverse Machine Flyes on the machine to target the deltoids and gain muscle in the shoulders.
+Single-arm Smith machine upright row,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Single-arm Smith machine upright rows using a moderate weight to target the deltoid muscles for muscle gain.
+Smith machine behind-the-neck press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of Smith machine behind-the-neck presses targeting the deltoids using a weight that challenges you at an intermediate level.
+Machine Lateral Raise,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,5,"Perform 5 sets of Machine Lateral Raises on an intermediate level with the goal of gaining muscle, targeting the shoulders using a machine for weight resistance."
+Smith Machine Behind-The-Neck Press - Gethin Variation,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of Smith Machine Behind-The-Neck Press with a focus on controlled movements and proper form to target the deltoid muscles and gain muscle mass.
+30 Shoulders Machine Shoulder Press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of 30 Shoulders Machine Shoulder Press on the machine targeting the delts to gain muscle at an intermediate level.
+30 Shoulders Leg Press Shoulder Press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,3,"Perform 3 sets of 30 reps of leg press shoulder press on the machine, focusing on targeting the deltoid muscles to gain muscle in the shoulders."
+30 Shoulders Pec-Deck Reverse Fly,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of 30 Shoulders Pec-Deck Reverse Fly on the machine to target deltoids and gain muscle.
+Handstand push-up,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4,"Perform handstand push-ups with proper form, focusing on engaging the deltoids, for 4 sets."
+30 Shoulders Smith Machine Shoulder Press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Perform 4 sets of Smith Machine Shoulder Press focusing on the deltoids to gain muscle, using an intermediate level of weight."
+30 Shoulders Smith Machine Behind-The-Head Press,delts,Machine,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of 30 reps of Smith Machine Behind-The-Head Press targeting delts at an intermediate level to gain muscle.
+Upward Stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4,Perform 4 sets of upward stretches using only your body weight to target the deltoid muscles and gain muscle in the shoulders.
+Shoulder Circles,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Perform 5 sets of shoulder circles using your body weight, focusing on the deltoid muscles, to gain muscle mass at an intermediate level."
+Cross-body shoulder stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Perform 5 sets of cross-body shoulder stretches, using your body weight, to target the delts and gain muscle at an intermediate level."
+Arm circle,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Stand with feet hip-width apart, arms extended out to the sides at shoulder height, and make small circles with arms in a clockwise motion for 5 sets."
+Seated Front Deltoid,delts,body weight,Beginner,1,1,Gain Muscle,shoulders,duration,3,"Sit upright with good posture, extend arms straight out in front of you at shoulder height, hold for a few seconds, and then lower arms back down to starting position for 3 sets."
+Shoulder Raise,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform 3 sets of body weight shoulder raises to target and gain muscle in the deltoids at an intermediate level, either at the gym or at home."
+Return Push from Stance,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3,Perform 3 sets of Return Push from Stance using body weight to target deltoids for muscle gain.
+Hand Stand Push-Up,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform Hand Stand Push-Ups with body weight, targeting the delts, for 3 sets to gain muscle in the shoulders at an intermediate level, either at the gym or at home."
+Wall walk,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4,"Perform 4 sets of wall walks to target the deltoids, using only your body weight, aiming to gain muscle in the shoulders."
+Wall shoulder tap,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform 3 sets of wall shoulder taps to target your delts and gain muscle, using only your body weight, at an intermediate level either at home or in the gym."
+Bear crawl shoulder tap,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Perform 5 sets of bear crawl shoulder taps to target your delts and gain muscle, using only your body weight as equipment."
+Shadow boxing,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5,Perform 5 sets of shadow boxing using only body weight to target the delts for an intermediate level workout to gain muscle in the shoulders.
+Bear crawl fire feet,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Perform 5 sets of bear crawl fire feet exercise, focusing on your delts, using only your body weight, aiming to gain muscle in your shoulders, and do it for a duration at an intermediate level either at the gym or at home."
+Wall sprawl,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5,Perform 5 sets of wall sprawls using only your body weight to target your delts and gain muscle in your shoulders.
+Bent Over Shoulder Y,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4,Perform 4 sets of bent over shoulder Y exercises using just your body weight to target the deltoid muscles and gain muscle mass.
+Shoulder L,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4,"Perform 4 sets of Shoulder L raises using only your body weight to target the deltoid muscles for muscle gain, suitable for intermediate level, can be done at the gym or at home."
+PVC Shoulder Stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform PVC Shoulder Stretch for 3 sets to gain muscle in the shoulders, using only body weight as equipment at an intermediate level either at the gym or at home."
+TBS Inverted Row,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform TBS Inverted Rows for 3 sets to target delts and gain muscle, using only your body weight as equipment, at an intermediate level either at the gym or at home."
+Shoulder T,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Perform 5 sets of Shoulder T exercise using body weight to target deltoid muscles for muscle gain, suitable for intermediate level at gym or home."
+HM Arm Circle,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform 3 sets of HM Arm Circles, focusing on the delts, using only your body weight, for an intermediate level shoulder workout to gain muscle."
+HM Shoulder Stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3,Perform 3 sets of HM Shoulder Stretch to target your delts and gain muscle using just your body weight at an intermediate level.
+Shoulder Dislocation Stretch-Dowel,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5,"Stand with feet shoulder-width apart, hold a dowel behind your back with arms straight, slowly raise arms up and over head, then back down behind your back, repeat for 5 sets."
+HM Shoulder Stretch on Floor,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform HM Shoulder Stretch on Floor for 3 sets to target delts and gain muscle, using only body weight, at an intermediate level either at the gym or at home."
+HM Shoulder Tap,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform 3 sets of HM Shoulder Taps, targeting the delts, using only your body weight, focusing on gaining muscle in the shoulders."
+HM Hand-On-Wall Stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4,"Stand facing a wall with one hand placed flat against it at shoulder height, then slowly lean your body away from the wall to stretch the deltoid muscle, hold for 20-30 seconds, and repeat for 4 sets."
+Kipping Clapping Pull-Up,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4,"Perform 4 sets of Kipping Clapping Pull-Ups to target delts and gain muscle, using only your body weight, at an intermediate level."
+HM Jumping Arm Circle,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4,"Perform 4 sets of HM Jumping Arm Circles to target your delts and gain muscle, using only your body weight, at an intermediate level."
+Holman Kneeling Overhead Press to Donkey Kick,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,4,"Perform 4 sets of Holman Kneeling Overhead Press to Donkey Kick using body weight, focusing on the delts to gain muscle in the shoulders."
+Floor angel,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,5,Perform 5 sets of floor angels without any time limit to target the delts and gain muscle in the shoulders using just your body weight at an intermediate level.
+Shoulder extension stretch,delts,body weight,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform shoulder extension stretch by standing with feet hip-width apart, reaching arms behind back and clasping hands together, then gently lifting arms up and back to stretch delts, completing 3 sets."
+Backward Medicine Ball Throw,delts,medicine ball,Beginner,1,0,Gain Muscle,shoulders,weight,3,"Stand with feet shoulder-width apart, hold a medicine ball at chest height, and forcefully throw the ball backwards over your head, engaging your delts; repeat for 3 sets."
+Standing Two-Arm Overhead Throw,delts,medicine ball,Beginner,1,0,Gain Muscle,shoulders,weight,5,"Stand with feet shoulder-width apart, hold a medicine ball with both hands, and explosively throw it overhead as high as possible, then catch and repeat for 5 sets."
+Medicine ball scoop throw,delts,medicine ball,Intermediate,1,0,Gain Muscle,shoulders,weight,4,"Stand with feet shoulder-width apart, hold medicine ball at chest level, squat down, then explosively extend legs and hips while throwing ball overhead, catching and repeating for 4 sets to target deltoids and gain muscle."
+Incline face-down bar front raise,delts,ez barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform 4 sets of incline face-down bar front raises using an ez barbell to target the delts and gain muscle in the shoulders.
+Incline anti-gravity shoulder press,delts,ez barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,4,Perform incline anti-gravity shoulder presses with an ez barbell for 4 sets to target the delts and gain muscle.
+30 Shoulders EZ-Bar Front Raise,delts,ez barbell,Intermediate,1,0,Gain Muscle,shoulders,weight,3,Perform 3 sets of EZ-Bar Front Raises with a focus on your shoulders using an intermediate level of weight to gain muscle.
+Bent-over shoulder rotation,delts,Exercise Ball,Intermediate,1,1,Gain Muscle,shoulders,duration,3,"Perform bent-over shoulder rotations using an exercise ball for 3 sets to target the delts and gain muscle, suitable for intermediate level at the gym or at home."
+Band overhead triceps press,triceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Perform 4 sets of band overhead triceps press to target your triceps and gain muscle, using a band at an intermediate level either at the gym or at home."
+Band overhead triceps extension,triceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Perform 4 sets of band overhead triceps extensions to target and gain muscle in the triceps, using a band at an intermediate level either at the gym or at home."
+Band straight-arm pull-down,triceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,3,"Attach band to high anchor, stand with feet hip-width apart, arms straight overhead, palms facing forward, pull band down towards thighs, keeping arms straight, then slowly return to starting position, repeat for 3 sets."
+Incline EZ-bar skullcrusher,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of Incline EZ-bar skullcrushers using a barbell to target the triceps and gain muscle in the upper arms.
+Band skullcrusher,triceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,5,"Attach band to a sturdy anchor above head, hold band with palms facing up, extend arms straight overhead, bend elbows to lower band towards forehead, then extend arms back up to starting position for 5 sets."
+Single-arm band kick-back,triceps,band,Intermediate,1,1,Gain Muscle,upper arms,duration,3,"Attach band to sturdy object at waist height, hold band in one hand, extend arm back while keeping elbow close to body, then return to starting position for 3 sets."
+Decline Close-Grip Bench To Skull Crusher,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of decline close-grip bench to skull crushers with a barbell to target and gain muscle in the triceps for beginners.
+Bench Press - Powerlifting,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of Bench Press with a barbell focusing on triceps to gain muscle in the upper arms.
+Behind-the-head skullcrusher,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Lie on a bench with a barbell, lower it behind your head, and extend arms to target triceps, perform 3 sets for muscle gain."
+Standing barbell overhead triceps extension,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Stand with feet shoulder-width apart, hold a barbell overhead with arms fully extended, lower the barbell behind your head by bending your elbows, then extend arms back up to starting position."
+Reverse-grip bench press,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform reverse-grip bench press with a barbell for 3 sets to target the triceps and gain muscle in the upper arms.
+Bench Press with Chains,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of Bench Press with Chains using a barbell to target your triceps and gain muscle in your upper arms.
+One Arm Floor Press,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of One Arm Floor Press with a barbell to target the triceps and gain muscle in the upper arms.
+Floor Press,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5,"Perform 5 sets of barbell floor press to target triceps and gain muscle in the upper arms, suitable for beginners in the gym."
+JM Press With Bands,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3,Perform JM Press with Bands using a barbell for 3 sets to target the triceps and gain muscle in the upper arms.
+JM Press,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of JM Press using a barbell to target the triceps and gain muscle in the upper arms.
+Pin Presses,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of Pin Presses using a barbell to target the triceps and gain muscle in the upper arms.
+Floor Press with Chains,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of Floor Press with Chains using a barbell to target the triceps and gain muscle in the upper arms.
+Reverse Band Bench Press,triceps,barbell,Beginner,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of Reverse Band Bench Press with a barbell to target triceps and gain muscle in the upper arms.
+AM Skullcrusher,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of AM Skullcrushers using a barbell to target and gain muscle in the triceps for intermediate level.
+Decline Barbell Triceps Extension - Gethin Variation,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of Decline Barbell Triceps Extension - Gethin Variation with a barbell to target and gain muscle in the triceps for intermediate level.
+30 Arms Close-Grip Bench Press,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of close-grip bench press with a barbell to target the triceps and gain muscle in the upper arms.
+30 Arms Barbell Skullcrusher,triceps,barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of 30 Arms Barbell Skullcrushers using a barbell to target and gain muscle in the triceps for intermediate level individuals.
+FYR2 Sprawl Over Kettlebell,triceps,kettlebell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of FYR2 Sprawls Over Kettlebell using a kettlebell to target the triceps and gain muscle in the upper arms.
+Dumbbell floor press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform dumbbell floor press by lying on your back on the floor, holding a dumbbell in each hand, and pressing them up towards the ceiling while keeping your elbows close to your body."
+Tricep Dumbbell Kickback,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of Tricep Dumbbell Kickbacks to target and gain muscle in the triceps using a dumbbell at an intermediate level either at the gym or at home.
+Seated triceps press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Sit on a bench with back straight, hold dumbbell with both hands overhead, lower weight behind head by bending elbows, then extend arms back up for 3 sets."
+Standing Dumbbell Triceps Extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Stand with feet shoulder-width apart, hold a dumbbell in both hands overhead, lower the weight behind your head by bending your elbows, then extend arms back up to starting position."
+Double-arm triceps kick-back,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,Perform 3 sets of double-arm triceps kick-backs with dumbbells to target and gain muscle in the triceps at an intermediate level.
+Dumbbell skullcrusher,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of dumbbell skullcrushers to target the triceps and gain muscle in the upper arms using a dumbbell.
+Decline Dumbbell Triceps Extension,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4,"Perform 4 sets of Decline Dumbbell Triceps Extension to target triceps and gain muscle, using a dumbbell, at a beginner level in the gym or at home."
+Single-arm dumbbell triceps extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform single-arm dumbbell triceps extensions by holding a dumbbell in one hand, extending your arm overhead, and bending at the elbow to lower the weight behind your head, then straightening your arm to return to the starting position, for 3 sets."
+One Arm Pronated Dumbbell Triceps Extension,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4,"Hold a dumbbell in one hand, extend arm overhead with palm facing down, bend elbow to lower weight behind head, then extend arm back to starting position."
+One Arm Supinated Dumbbell Triceps Extension,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3,"Hold a dumbbell in one hand with your palm facing up, extend your arm overhead, keeping your elbow in place, and lower the weight behind your head, then return to starting position."
+Seated Bent-Over Two-Arm Dumbbell Triceps Extension,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4,"Sit on a bench, lean forward, hold a dumbbell in each hand behind your head, extend arms upwards, and lower back down for 4 sets to target triceps and gain muscle in the upper arms."
+Seated Bent-Over One-Arm Dumbbell Triceps Extension,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,3,"Sit on a bench, lean forward, hold a dumbbell in one hand, extend arm overhead, lower weight behind head, and extend arm back up for 3 sets."
+Dumbbell Tricep Extension -Pronated Grip,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,4,"Hold a dumbbell with both hands overhead, lower the weight behind your head, and extend your arms back up to work your triceps."
+Standing Bent-Over One-Arm Dumbbell Triceps Extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Stand with feet shoulder-width apart, bend at the hips to lean forward, hold a dumbbell in one hand, extend arm overhead, keeping elbow close to head, lower dumbbell behind head, and extend arm back up to starting position for 5 sets."
+V-sit with overhead triceps extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Sit on the floor with legs straight, hold dumbbell overhead, bend elbows to lower weight behind head while keeping back straight, then extend arms back up to starting position."
+PJR Pull-Over,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform PJR Pull-Overs with a dumbbell for 3 sets to target and gain muscle in the triceps, suitable for intermediate level at both gym and home."
+Paul Carter Dumbbell Kick-Back,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform 3 sets of Paul Carter Dumbbell Kick-Backs using a dumbbell to target the triceps and gain muscle in the upper arms, suitable for intermediate level at both gym and home."
+Single-arm dumbbell skullcrusher,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform 5 sets of single-arm dumbbell skullcrushers using a dumbbell to target the triceps and gain muscle in the upper arms at an intermediate level, either at the gym or at home."
+Dumbbells-together incline bench press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Lie on an incline bench and press two dumbbells together over your chest, focusing on contracting your triceps, for 5 sets."
+Incline dumbbell overhead triceps extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform incline dumbbell overhead triceps extensions with a dumbbell, targeting the triceps to gain muscle in 3 sets at an intermediate level, suitable for both gym and home workouts."
+Dumbbell Crush Press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of Dumbbell Crush Press using a dumbbell at an intermediate level to target the triceps and gain muscle in the upper arms.
+Holman Heavy Triceps Press to Overhead Press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,Perform 5 sets of Holman Heavy Triceps Press to Overhead Press using dumbbells to target and gain muscle in the triceps at an intermediate level.
+Tate Press,triceps,dumbbell,Beginner,1,1,Gain Muscle,upper arms,weight,5,Perform 5 sets of Tate Press with dumbbells to target and gain muscle in your triceps at either the gym or home.
+Holman Hovering Renegade Triceps Press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of Holman Hovering Renegade Triceps Press with a dumbbell to target and gain muscle in the triceps at an intermediate level.
+Total Fitness Close-Grip Dumbbell Press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,Perform 5 sets of Total Fitness Close-Grip Dumbbell Press using dumbbells to target triceps and gain muscle in the upper arms.
+Dumbbell row to triceps kick-back,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform dumbbell rows with one arm while keeping your back straight, then extend your arm back into a triceps kick-back position, repeat on both arms for 3 sets."
+Rolling triceps press,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform rolling triceps press by holding a dumbbell in both hands and lowering it behind your head while keeping elbows close to your ears, then extend arms to lift the weight back up, focusing on contracting triceps."
+MetaBurn Skullcrusher to Ab Crunch,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform 5 sets of MetaBurn Skullcrushers with a dumbbell, focusing on triceps, then immediately transition to Ab Crunches for an intense upper arm workout to gain muscle."
+FYR2 Single-Dumbbell Triceps Extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Hold a dumbbell with both hands overhead, lower it behind your head, and then extend your arms back up to work your triceps."
+30 Arms Overhead Dumbbell Triceps Extension,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,"Perform 30 sets of overhead dumbbell triceps extensions, focusing on the triceps, using an intermediate level dumbbell at home or in the gym to gain muscle in the upper arms."
+30 Arms Dumbbell Kick-Back,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,4,Perform 4 sets of 30 reps each of dumbbell kick-backs targeting the triceps with a focus on gaining muscle in the upper arms.
+Chain Handle Extension,triceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of chain handle extensions using weighted equipment to target and gain muscle in the triceps for beginners at the gym.
+30 Arms Dumbbell Skullcrusher,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,Perform 5 sets of dumbbell skullcrushers to target the triceps and gain muscle in the upper arms.
+Dumbbell saw triceps skullcrusher,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,5,"Perform 5 sets of dumbbell skullcrushers, with a sawing motion, targeting the triceps to gain muscle in the upper arms."
+30 Arms BFR Dumbbell Kick-Back,triceps,dumbbell,Intermediate,1,1,Gain Muscle,upper arms,weight,3,"Perform 3 sets of 30 BFR dumbbell kick-backs targeting the triceps with a dumbbell, focusing on gaining muscle in the upper arms at an intermediate level either at the gym or at home."
+Sled Overhead Triceps Extension,triceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of Sled Overhead Triceps Extension with a weighted sled to target and gain muscle in the triceps for beginners.
+Body Triceps Press Using Flat Bench,triceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform triceps press on a flat bench using weights for 4 sets to gain muscle in the upper arms.
+Seated triceps push-down,triceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Sit at a cable machine with a straight bar attached, hold the bar with an overhand grip, and push it down towards your thighs while keeping your elbows close to your body."
+Suspended Triceps Press,triceps,weighted,Beginner,1,0,Gain Muscle,upper arms,weight,4,"Perform 4 sets of Suspended Triceps Press using weighted equipment to target and gain muscle in the triceps, suitable for beginners at the gym."
+Machine triceps extension-,triceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of machine triceps extensions using weighted equipment at an intermediate level to target the triceps and gain muscle in the upper arms.
+30 Arms Weighted Triceps Dip,triceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 30 weighted triceps dips for 4 sets to target and gain muscle in the triceps.
+Holman Overhead Weighted Triceps Press,triceps,weighted,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of Holman Overhead Weighted Triceps Press using a weighted equipment to target the triceps and gain muscle in the upper arms at an intermediate level.
+Reverse Grip Triceps Pushdown,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Stand facing a cable machine with a reverse grip, push the cable down towards your thighs while keeping your elbows close to your body, then slowly return to starting position."
+Cable V-bar push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Stand facing the cable machine, hold the V-bar attachment with an overhand grip, and push down until your arms are fully extended, then slowly return to the starting position."
+Dip Machine,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Using a cable dip machine, perform 4 sets of tricep dips to target and gain muscle in the upper arms at an intermediate level."
+Kneeling cable triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Kneel in front of cable machine, grab handle with both hands, extend arms downwards, then bring hands towards head while keeping elbows stationary, then extend arms back to starting position."
+Single-arm cable triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Stand facing away from the cable machine, grasp the handle with one hand, extend arm straight down, keep elbow close to head, and push down until arm is fully extended, then return to starting position."
+Triceps Pushdown,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of Triceps Pushdowns using a cable machine to target and gain muscle in the triceps at an intermediate level.
+Lying cable triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of lying cable triceps extensions with a cable machine to target and gain muscle in the triceps.
+Low cable overhead triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Stand facing away from the cable machine, grab the handle with both hands, extend arms overhead, and lower the weight behind your head while keeping elbows close to your ears, then return to starting position."
+Low Cable Triceps Extension,triceps,cable,Beginner,1,0,Gain Muscle,upper arms,weight,5,"Stand facing the cable machine, grab the handle with both hands, and extend your arms downward to work your triceps."
+Cable overhead triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Perform cable overhead triceps extensions with a cable machine, focusing on targeting the triceps, for 4 sets to gain muscle in the upper arms at an intermediate level."
+Incline cable straight-bar triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of incline cable straight-bar triceps extensions using a cable machine to target the triceps and gain muscle in the upper arms.
+Single-arm low cable triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Stand facing away from the cable machine, grab the handle with one hand, and extend your arm overhead while keeping your elbow stationary, then lower the weight behind your head and return to starting position."
+Paul Carter Overhead Rope Triceps Extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Stand facing away from the cable machine, grab the rope attachment with both hands, extend arms overhead, and lower the rope behind your head while keeping elbows close to your ears, then extend arms back up to starting position."
+Single-arm cable triceps kick-back,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Stand facing a cable machine, grasp the handle with one hand, extend your arm straight back, and slowly lower the weight back down."
+Reverse-grip cable straight-bar push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Stand facing the cable machine with a reverse grip on the straight bar, push down the bar towards your thighs while keeping your elbows close to your body, then slowly return to starting position."
+TBS Rope Cable Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Stand facing a cable machine with a rope attachment at chest height, grab the ends of the rope with both hands, keeping elbows close to your sides, push the rope down towards your thighs, fully extending your arms, then slowly return to starting position."
+Kneeling Cable Triceps Extension - Gethin Variation,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Kneel in front of cable machine, grab handle with palms facing up, extend arms down, and flex triceps before returning to starting position for 5 sets."
+Incline cable rope triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Stand facing away from the cable machine, hold the rope attachment with both hands, extend arms overhead while keeping elbows close to head, and slowly lower the rope behind head by bending elbows, then extend arms back up to starting position."
+Cable Overhead Triceps Extension - Gethin Variation,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Stand facing away from the cable machine, grab the handle with both hands overhead, keeping elbows close to ears, extend arms fully, then slowly bend elbows to lower the handle behind head, and repeat for 3 sets."
+Reverse-Grip Cable Triceps Pushdown - Gethin Variation,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Stand facing the cable machine with a reverse grip, push the cable down towards your thighs while keeping your elbows close to your body, then slowly return to starting position."
+Cable Triceps Extension - Gethin Variation,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of Cable Triceps Extension - Gethin Variation using a cable machine to target and gain muscle in the triceps.
+Single-arm incline triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Perform single-arm incline triceps extensions using a cable machine to target the triceps, with a goal of gaining muscle, for intermediate level, performing 3 sets with a weight."
+Cable rope push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of cable rope push-downs using a cable machine to target the triceps and gain muscle in the upper arms.
+Straight-arm bar pull-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Stand facing the cable machine, grasp the bar with straight arms, and pull it down towards your thighs while keeping your elbows close to your body, then slowly release back up."
+Triceps Overhead Extension with Rope - Gethin Variation,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of Triceps Overhead Extension with Rope - Gethin Variation using a cable machine to target and gain muscle in your triceps.
+Cable straight-bar push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Stand facing the cable machine with a straight bar attached at chest height, grip the bar with hands shoulder-width apart, extend arms downwards until fully straightened, then slowly return to starting position."
+AM Rope Triceps Pushdown,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Stand facing a cable machine with a rope attachment, grip the rope with both hands, keep elbows close to your body, push the rope downward until arms are fully extended, then slowly return to starting position."
+Rope overhead triceps extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Stand with your feet shoulder-width apart, hold the cable with both hands, and extend your arms overhead while keeping your elbows close to your head, then lower the cable behind your head by bending your elbows, and extend back up to complete one rep."
+AM Bar Triceps Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Attach a straight bar to a cable machine, stand with feet shoulder-width apart, grip the bar with hands shoulder-width apart, extend arms downwards until they are straight, then slowly return to starting position for 3 sets."
+UP Rope Push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of UP Rope Push-downs using a cable machine to target the triceps and gain muscle in the upper arms at an intermediate level.
+LD Cable One-Arm Upright Row,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Stand facing the cable machine, grasp the handle with one hand, and pull it up towards your shoulder while keeping your elbow high, then lower back down slowly."
+UP Triceps Extension Straight-Bar Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Stand facing the cable machine, grab the straight bar with an overhand grip, extend your arms down, and push the bar down until your arms are fully extended, then slowly return to the starting position. Repeat for 3 sets."
+30 Arms Underhand Cable Straight-Bar Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of 30 reps of underhand cable straight-bar push-downs to target the triceps and gain muscle in the upper arms using a cable machine.
+30 Arms Cable V-Bar Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of 30 cable V-bar push-downs to target the triceps and gain muscle in the upper arms at an intermediate level using a cable machine.
+30 Arms Cable Straight-Bar Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of 30 cable straight-bar push-downs targeting the triceps using a cable machine to gain muscle in the upper arms.
+30 Arms Single-Arm Reverse-Grip Cable Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of 30 single-arm reverse-grip cable push-downs targeting the triceps using a cable machine to gain muscle in the upper arms at an intermediate level.
+30 Arms Cable Rope Push-Down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of 30 cable rope push-downs to target and gain muscle in the triceps using a cable machine at an intermediate level.
+BFR overhand straight-bar push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of BFR overhand straight-bar push-downs using a cable machine to target and gain muscle in the triceps.
+BFR underhand straight-bar push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,3,"Perform BFR underhand straight-bar push-downs for triceps using a cable machine, aiming for muscle gain with 3 sets of weight at an intermediate level."
+BFR cable rope push-down,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of BFR cable rope push-downs using a cable machine to target and gain muscle in the triceps.
+30 Arms Cable Rope Overhead Triceps Extension,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Stand facing away from the cable machine, hold the rope attachment with both hands over your head, and extend your arms straight down to fully engage your triceps, then return to the starting position."
+Machine Triceps Extension,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Using a machine, perform 4 sets of Machine Triceps Extensions to target and gain muscle in the triceps."
+Triceps Pressdown,triceps,cable,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of Triceps Pressdown using a cable machine to target the triceps and gain muscle in the upper arms at an intermediate level.
+Smith machine end-grip shoulder press,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4,"Perform 4 sets of Smith machine end-grip shoulder press targeting triceps to gain muscle, using a machine at an intermediate level."
+Assist machine triceps push-down,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Using an assist machine, perform triceps push-downs for 5 sets to target the triceps and gain muscle in the upper arms."
+Smith machine close-grip bench press-,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Perform 5 sets of Smith machine close-grip bench press to target triceps and gain muscle in the upper arms, using a machine at an intermediate level."
+Machine Triceps Extension - Gethin Variation,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,5,"Using a machine, perform 5 sets of Machine Triceps Extensions with the Gethin Variation to target and gain muscle in the triceps."
+30 Arms Machine Triceps Dip,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 30 triceps dips on the machine for 4 sets to gain muscle in the upper arms.
+Overhead Machine Triceps Extension - Gethin Variation,triceps,Machine,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of Overhead Machine Triceps Extension using the Gethin Variation on a machine to target the triceps and gain muscle in the upper arms.
+Weighted bench dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,"Perform 5 sets of weighted bench dips to target the triceps and gain muscle, using only your body weight as equipment."
+Push-Ups - Close Triceps Position,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,"Perform 5 sets of close triceps push-ups to target and gain muscle in the triceps, using only your body weight, at an intermediate level."
+Parallel Bar Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4,Perform 4 sets of parallel bar dips to target the triceps and gain muscle in the upper arms using only your body weight at an intermediate level.
+Ring dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,Perform 5 sets of ring dips using your body weight to target the triceps and gain muscle in the upper arms.
+Feet-elevated bench dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Perform 4 sets of feet-elevated bench dips using only your body weight to target and gain muscle in the triceps at an intermediate level, either at the gym or at home."
+Bodyweight triceps press,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,"Perform 5 sets of bodyweight triceps presses to target and gain muscle in the triceps, focusing on the upper arms."
+Standing Towel Triceps Extension,triceps,body weight,Beginner,1,1,Gain Muscle,upper arms,duration,5,"Stand with feet shoulder-width apart, hold a towel with both hands behind your head, and extend your arms upwards to fully engage your triceps for 5 sets."
+Triceps dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,"Perform 5 sets of triceps dips using your body weight, focusing on the upper arms to gain muscle at an intermediate level, either at the gym or at home."
+Tricep Side Stretch,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,"Perform the Tricep Side Stretch by extending one arm overhead, bending the elbow, and gently pulling the elbow with the opposite hand to stretch the triceps, repeat on both sides for a total of 5 sets."
+Overhead Triceps,triceps,body weight,Beginner,1,1,Gain Muscle,upper arms,duration,5,"Perform 5 sets of overhead triceps exercises using your body weight to target and gain muscle in your triceps, suitable for beginners at the gym or home."
+Triceps Stretch,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3,"Stand or sit up straight, reach one arm overhead and bend at the elbow to reach down the center of your back, gently pulling on the elbow with the opposite hand to stretch the triceps."
+Straight-arm plank with kick-back,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Assume a straight-arm plank position and extend one arm back in a kicking motion while keeping your core engaged, repeat on each arm for 4 sets."
+Russian Bar Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3,"Perform Russian bar dips by gripping parallel bars, lowering your body until your elbows are at 90 degrees, then pushing back up to starting position for 3 sets."
+TBS Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Perform 4 sets of triceps dips using your body weight, focusing on gaining muscle in the upper arms."
+Bench Dips - Gethin Variation,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,Perform 5 sets of Bench Dips - Gethin Variation using only your body weight to target the triceps for muscle gain at an intermediate level.
+Banded dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Perform 4 sets of banded dips to target triceps and gain muscle, using body weight as equipment, at an intermediate level."
+Bench Dip - Gethin Variation,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,"Perform 5 sets of Bench Dips with Gethin Variation using only your body weight to target the triceps and gain muscle in your upper arms at an intermediate level, either at the gym or at home."
+HM Chair Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3,"Perform 3 sets of HM Chair Dips to target the triceps and gain muscle, using only body weight as equipment, at an intermediate level either at the gym or at home."
+Bench dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Perform 4 sets of bench dips using your body weight to target and gain muscle in your triceps at an intermediate level, either at the gym or at home."
+Holman Chair Triceps Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3,Perform Holman Chair Triceps Dips for 3 sets to target and gain muscle in the triceps using body weight as resistance.
+Holman Step Triceps Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3,Perform 3 sets of Holman Step Triceps Dips at an intermediate level to target and gain muscle in the triceps using only your body weight.
+Holman Heavy Triceps Overhead Press,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,"Perform 5 sets of Holman Heavy Triceps Overhead Press using only your body weight, focusing on gaining muscle in your triceps."
+Bodyweight Triceps Rope Press,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,"Perform 5 sets of Bodyweight Triceps Rope Press to target triceps and gain muscle, using your body weight as equipment, at an intermediate level either at the gym or at home."
+Holman Couch Triceps Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,Perform 5 sets of Holman Couch Triceps Dips to target the triceps and gain muscle using only your body weight as equipment.
+30 Arms Triceps Dip,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4,"Perform 30 triceps dips using your body weight, focusing on the upper arms, for 4 sets to gain muscle at an intermediate level."
+FYR2 Triceps Push-Up,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,5,Perform 5 sets of FYR2 Triceps Push-Ups to target and gain muscle in the triceps using body weight as equipment at an intermediate level.
+30 Arms Close-Grip Push-Up,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,3,"Perform 30 close-grip push-ups focusing on triceps, using only body weight, for 3 sets to gain muscle in the upper arms at an intermediate level."
+30 Arms BFR Close-Grip Push-Up,triceps,body weight,Intermediate,1,1,Gain Muscle,upper arms,duration,4,Perform 30 close-grip push-ups with blood flow restriction on the arms for 4 sets to target the triceps and gain muscle in the upper arms at an intermediate level using just your body weight.
+EZ-Bar Skullcrusher,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of EZ-Bar Skullcrushers using an EZ barbell to target your triceps and gain muscle in your upper arms at an intermediate level.
+Decline EZ-bar skullcrusher,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of Decline EZ-bar skullcrushers using an EZ barbell to target the triceps and gain muscle in the upper arms.
+Supine Chest Throw,triceps,medicine ball,Beginner,1,0,Gain Muscle,upper arms,weight,5,"Lie on your back with knees bent, hold the medicine ball above your chest, then explosively throw the ball straight up, catching it and repeating for 5 sets."
+EZ-bar skullcrusher-,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,4,Perform 4 sets of EZ-bar skullcrushers using an EZ barbell to target the triceps and gain muscle in the upper arms.
+EZ-Bar Skullcrusher - Gethin Variation,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of EZ-Bar Skullcrushers with an EZ barbell to target the triceps and gain muscle in the upper arms.
+30 Arms EZ-Bar Skullcrusher,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,5,Perform 5 sets of EZ-Bar Skullcrushers with a moderate weight to target and strengthen the triceps for muscle gain.
+Lying Close-Grip Barbell Triceps Press To Chin,triceps,ez barbell,Beginner,1,0,Gain Muscle,upper arms,weight,3,"Lie on a bench, hold an ez barbell with a close grip, lower the barbell towards your chin, and then extend your arms back up to work your triceps for 3 sets."
+TBS Skullcrusher,triceps,ez barbell,Intermediate,1,0,Gain Muscle,upper arms,weight,3,Perform 3 sets of TBS Skullcrushers using an ez barbell to target the triceps and gain muscle in the upper arms.
+3/4 sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform 3/4 sit-ups with body weight for 4 sets to target abs and waist, aiming to get fitter and lose weight."
+45° side bend,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of 45° side bends, focusing on contracting the abs while bending sideways at the waist."
+air bike,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,Perform 4 sets of air bike exercise targeting abs using body weight at beginner level to get fitter and lose weight.
+alternate heel touchers,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform alternate heel touchers by lying on your back, lifting your shoulders off the ground, and reaching your hands to touch your heels, focusing on engaging your abs."
+all fours squad stretch,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform all fours quad stretch by kneeling on the floor, bringing one foot towards your glutes, and gently pressing your hips forward until you feel a stretch in your quads, switching legs and repeating for 4 sets."
+alternate lateral pulldown,lats,cable,Beginner,1,0,Get Fitter & Lose Weight,back,weight,3,"Perform alternate lateral pulldowns using a cable machine, focusing on contracting your lats with each repetition for 3 sets."
+ankle circles,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,3,"Perform 3 sets of ankle circles using your body weight to target your calves, aiming to get fitter and lose weight."
+archer pull up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,Perform 4 sets of archer pull ups using body weight to target the lats for a beginner level workout aimed at getting fitter and losing weight.
+archer push up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3,"Perform archer push ups by starting in a plank position, lowering chest towards one hand while keeping the other arm straight, then pushing back up and switching sides for 3 sets."
+arm slingers hanging bent knee legs,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform arm slingers hanging bent knee legs for 3 sets to target abs and improve waist strength and endurance, using only body weight at a beginner level to achieve a fitter, weight loss goal."
+arm slingers hanging straight legs,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform arm slingers hanging straight legs for 3 sets to target abs and improve waist strength and endurance, using only body weight, suitable for beginners aiming to get fitter and lose weight."
+arms overhead full sit-up (male),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform 4 sets of arms overhead full sit-ups, focusing on engaging your abs and keeping your arms extended above your head throughout the movement."
+arms apart circular toe touch (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Stand with feet shoulder-width apart, arms out to the sides, and bend at the waist to touch toes in a circular motion, focusing on engaging glutes."
+assisted chest dip (kneeling),pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Perform assisted chest dips on a leverage machine, focusing on the pectoral muscles, for 3 sets to improve fitness and aid in weight loss."
+assisted hanging knee raise,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Assisted hanging knee raises for abs using assisted equipment, perform 4 sets to get fitter and lose weight targeting the waist area."
+assisted lying calves stretch,calves,assisted,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,5,"Perform assisted lying calves stretch with weight on calves, aiming for 5 sets to target and strengthen lower legs for improved fitness and weight loss."
+assisted hanging knee raise with throw down,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Perform assisted hanging knee raises with a throw down, focusing on engaging your abs, for 3 sets."
+assisted lying gluteus and piriformis stretch,glutes,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Lie on your back with one leg crossed over the other and have a partner gently push down on the crossed knee to stretch the glutes and piriformis.
+assisted lying leg raise with lateral throw down,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5,"Lie on back, legs straight, lift legs up with assistance, lower legs to side, repeat for 5 sets."
+assisted lying glutes stretch,glutes,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Assisted lying glutes stretch: Lie on your back with one leg bent and the other leg extended, use a resistance band or partner to gently push the extended leg towards your chest, hold for a few seconds, and switch legs for 3 sets."
+assisted lying leg raise with throw down,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5,"Lie on your back with knees bent, hold a weight between your feet, raise legs towards ceiling, then lower legs towards floor while keeping core engaged."
+assisted motion russian twist,abs,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5,"Sit on the floor holding a medicine ball, twist your torso to one side while extending your arms, then twist to the other side while passing the ball to a partner for 5 sets."
+assisted parallel close grip pull-up,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform assisted parallel close grip pull-ups on a leverage machine for 5 sets to target the lats and improve back strength for a fitter, weight loss-focused workout at an intermediate level."
+assisted prone lying quads stretch,quads,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Assisted prone lying quads stretch: Using a partner or resistance band, lie face down and pull your foot towards your glutes to stretch your quads for 5 sets."
+assisted prone hamstring,hamstrings,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Lie face down on a bench with your knees slightly bent, have a partner hold your ankles down, slowly lower your upper body towards the ground and then raise back up using your hamstrings, repeat for desired sets."
+assisted prone rectus femoris stretch,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5,"Assisted prone rectus femoris stretch: Using a partner or equipment, lie face down and gently pull your foot towards your glutes to stretch the abs and waist, perform 5 sets."
+assisted pull-up,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform assisted pull-ups on a leverage machine for 4 sets to target your lats and improve back strength, aiming to get fitter and lose weight."
+assisted seated pectoralis major stretch with stability ball,pectorals,assisted,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Sit on a stability ball, have a partner assist in pushing your arms back to stretch the pectoralis major muscle, perform 4 sets."
+assisted side lying adductor stretch,adductors,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Lie on your side with a partner assisting in gently pushing your top leg towards the floor to stretch the adductor muscles, holding for a few seconds before releasing."
+assisted sit-up,abs,assisted,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5,"Perform assisted sit-ups using a machine or partner, aiming for 5 sets to target your abs and waist for a fitter, weight loss-focused workout at an intermediate level."
+assisted standing chin-up,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,Perform assisted standing chin-ups on a leverage machine for 4 sets to target the lats and improve back strength for weight loss and fitness.
+assisted standing triceps extension (with towel),triceps,assisted,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Stand with feet shoulder-width apart, hold a towel with both hands behind your head, and extend arms upward while keeping elbows close to ears, then slowly lower back down."
+assisted standing pull-up,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,Perform assisted standing pull-ups on a leverage machine for 5 sets to target the lats and improve back strength for fitness and weight loss goals.
+assisted triceps dip (kneeling),triceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Position yourself on the leverage machine, grasp the handles with your palms facing down, slowly lower your body by bending your elbows, then push yourself back up to starting position."
+assisted wide-grip chest dip (kneeling),pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Perform assisted wide-grip chest dips on a leverage machine for 4 sets to target the pectorals and achieve a fitter, weight loss goal at an intermediate level."
+back and forth step,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3,"Perform back and forth steps in place, alternating feet, for 3 sets to improve cardiovascular fitness and aid in weight loss."
+astride jumps (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3,"Perform 3 sets of astride jumps (male) to target the cardiovascular system, using only your body weight, to get fitter and lose weight at a beginner level either at the gym or at home."
+back extension on exercise ball,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform back extensions on an exercise ball for 3 sets to target the spine, improve fitness, and aid in weight loss."
+backward jump,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform 4 sets of backward jumps to target your quads, using only your body weight, to get fitter and lose weight."
+back pec stretch,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform a back pec stretch by extending arms behind back and squeezing shoulder blades together, holding for a duration of time, for 4 sets."
+back lever,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform 5 sets of back lever exercises using only your body weight at a beginner level to target your upper back, aiming to get fitter and lose weight."
+balance board,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Stand on a balance board with feet shoulder-width apart, engage core, and hold for 30 seconds, repeating for 3 sets."
+band alternating biceps curl,biceps,band,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,5,Perform alternating biceps curls using a resistance band for 5 sets to target the biceps and improve upper arm strength and tone.
+band alternating v-up,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform alternating v-ups with a resistance band wrapped around feet, lifting upper body and legs off the ground simultaneously, for 3 sets."
+band assisted wheel rollerout,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Attach band to a stable anchor point, hold roller with hands, roll out as far as possible while keeping core engaged, then roll back to starting position."
+band bench press,pectorals,band,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform 4 sets of band bench press to target the pectorals and chest muscles, aiming to get fitter and lose weight."
+band bent-over hip extension,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Attach band around ankles, hinge at hips to bend over, extend one leg back while keeping knee straight, return to starting position and repeat on other leg for 5 sets."
+band close-grip pulldown,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of band close-grip pulldowns to target the lats and improve back strength and endurance for a fitter, weight-loss focused workout."
+band bicycle crunch,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform band bicycle crunches by lying on your back with a resistance band around your feet, alternating bringing your knees towards your chest while twisting your torso to touch your elbow to the opposite knee."
+band close-grip push-up,triceps,band,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform 3 sets of band close-grip push-ups to target the triceps, using a band for resistance, at an intermediate level to improve fitness and aid in weight loss."
+band assisted pull-up,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of band-assisted pull-ups to target the lats for a fitter and leaner back, using a band for assistance."
+band concentration curl,biceps,band,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,5,"Perform 5 sets of band concentration curls to target the biceps, using a band at an intermediate level to achieve a fitter and leaner upper arms at home or in the gym."
+band fixed back close grip pulldown,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of band fixed back close grip pulldowns to target the lats and achieve a fitter, weight loss goal using a band at an intermediate level."
+band fixed back underhand pulldown,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of band fixed back underhand pulldowns to target the lats and achieve a fitter, weight loss goal using a band at an intermediate level either at home or in the gym."
+band front raise,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,4,Perform 4 sets of band front raises with a resistance band to target your delts and improve shoulder strength and definition.
+band front lateral raise,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,3,"Perform 3 sets of band front lateral raises to target the delts, using a band at an intermediate level for a duration to get fitter and lose weight, either at the gym or at home."
+band hip lift,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Place a resistance band around your thighs, lie on your back with knees bent, and lift your hips off the ground while squeezing your glutes, then lower back down."
+band jack knife sit-up,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform band jack knife sit-ups for 4 sets to target abs and waist, using a band for resistance at an intermediate level to achieve a fitter and leaner body."
+band horizontal pallof press,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of band horizontal pallof press to target abs, using a band for resistance, focusing on the waist, for an intermediate level workout to get fitter and lose weight."
+band kneeling twisting crunch,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform kneeling twisting crunches with a band around your back, twisting your torso as you crunch to target your abs, for 3 sets."
+band kneeling one arm pulldown,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform kneeling one arm pulldowns with a band, targeting the lats, for 3 sets to improve back strength and aid in weight loss."
+band lying hip internal rotation,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Lying on your back with a resistance band around your thighs, internally rotate your hips while keeping your knees bent, for 4 sets."
+band lying straight leg raise,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Lie on your back with a resistance band around your feet, raise legs straight up towards the ceiling, then lower back down without touching the floor, repeat for 3 sets."
+band one arm overhead biceps curl,biceps,band,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform 3 sets of band one arm overhead biceps curls to target the biceps, using a band at an intermediate level to get fitter and lose weight, either at the gym or at home."
+band one arm single leg split squat,quads,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform a single leg split squat while holding a band in one hand, focusing on targeting the quads, for 3 sets."
+band one arm twisting chest press,pectorals,band,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of one arm twisting chest presses using a band to target the pectorals and improve chest strength and definition.
+band one arm standing low row,upper back,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4,"Stand with one foot on the band, pull the band towards your hip with one arm while keeping your back straight, then slowly release back to starting position. Repeat on both sides for 4 sets."
+band one arm twisting seated row,upper back,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3,"Sit on the floor with legs extended, loop band around one foot, hold the other end in hand, pull band towards waist while twisting torso, repeat for desired sets."
+band pull through,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform band pull throughs by placing a resistance band around your hips, hinge at the hips, and push your hips forward to engage your glutes, aiming for 3 sets to get fitter and lose weight."
+band seated twist,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,4,"Sit on the floor with a band around your feet, twist your torso to each side while keeping your core engaged for 4 sets."
+band push sit-up,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of band push sit-ups to target your abs and waist, using a band for resistance, at an intermediate level to get fitter and lose weight."
+band seated hip internal rotation,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Sit on a chair with a resistance band around your knees, then rotate your knees inward against the band tension, focusing on engaging your glutes."
+band reverse wrist curl,forearms,band,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,duration,3,"Perform 3 sets of band reverse wrist curls to target your forearms, using a band for resistance, at an intermediate level to get fitter and lose weight."
+band shoulder press,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,5,"Perform band shoulder presses by standing on the band with feet shoulder-width apart, holding the band at shoulder height, and pressing arms overhead for 5 sets."
+band reverse fly,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,3,"Perform 3 sets of band reverse flys to target the delts, using a band for resistance, focusing on shoulder muscles to get fitter and lose weight."
+band shrug,traps,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform 5 sets of band shrugs using a resistance band to target the traps and improve back strength for a fitter, leaner physique."
+band single leg reverse calf raise,calves,band,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,duration,3,"Attach band to foot, stand on elevated surface with one foot, raise heel as high as possible, lower back down, repeat for desired sets."
+band side triceps extension,triceps,band,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform band side triceps extensions for 3 sets to target and strengthen your triceps, using a resistance band at an intermediate level for a duration to achieve a fitter and leaner upper body."
+band single leg calf raise,calves,band,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,duration,3,"Attach band to bottom of foot, stand on one leg, raise heel as high as possible, lower back down; repeat for desired sets."
+band single leg split squat,quads,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform a single leg split squat with a band wrapped around your waist, focusing on your quads, for 4 sets."
+band squat row,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform band squat rows by placing a resistance band under your feet, squatting down, and rowing the band towards your chest, focusing on engaging your glutes for 4 sets."
+band standing rear delt row,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,5,"Stand with feet hip-width apart on the band, hold the ends with arms extended, pull elbows back squeezing shoulder blades together, then return to starting position."
+band standing crunch,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Stand with feet hip-width apart, holding a band overhead, and crunch to one side while bringing knee towards elbow, then return to starting position; repeat on other side for 3 sets."
+band squat,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform band squats with a resistance band wrapped just above knees, keeping feet shoulder-width apart, squat down as low as possible while keeping chest up, push through heels to return to starting position, repeat for 3 sets."
+band standing twisting crunch,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Stand with feet shoulder-width apart, hold band with both hands at chest level, twist torso to one side while bringing opposite knee towards elbow, then repeat on other side for 3 sets."
+band step-up,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform band step-ups by stepping onto a sturdy platform with one foot while the other foot is looped through a resistance band, then switch legs and repeat for 4 sets."
+band stiff leg deadlift,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform 3 sets of band stiff leg deadlifts using a resistance band to target the glutes and upper legs, aiming to get fitter and lose weight."
+band straight back stiff leg deadlift,glutes,band,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4,Perform 4 sets of band straight back stiff leg deadlifts with a focus on engaging the glutes for an intermediate level workout to get fitter and lose weight.
+band straight leg deadlift,spine,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform 5 sets of band straight leg deadlifts to target the spine and back, using a band for resistance to improve fitness and aid in weight loss."
+band two legs calf raise - (band under both legs) v. 2,calves,band,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,duration,3,Place a resistance band under both legs and perform calf raises for 3 sets.
+band twisting overhead press,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,5,"Perform 5 sets of band twisting overhead presses to target the deltoids and improve shoulder strength and definition, using a resistance band at an intermediate level for a duration-based workout to get fitter and lose weight."
+band underhand pulldown,lats,band,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform 5 sets of band underhand pulldowns to target the lats and improve back strength for a fitter, weight loss-focused workout."
+band v-up,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Lie on your back with a resistance band around your feet, raise your legs and upper body to form a ""V"" shape, then lower back down. Repeat for 3 sets."
+band vertical pallof press,abs,band,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform 3 sets of band vertical Pallof press to target abs, using a band for resistance, focusing on maintaining a strong core and upright posture."
+band wrist curl,forearms,band,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,duration,3,"Perform 3 sets of band wrist curls to target the forearms, using a band for resistance, aiming to get fitter and lose weight at an intermediate level."
+band y-raise,delts,band,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,duration,5,"Perform 5 sets of band y-raises to target the deltoids, using a band, with the goal of getting fitter and losing weight."
+barbell bench front squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of barbell bench front squats with a barbell to target your quads and improve overall fitness and weight loss goals.
+barbell alternate biceps curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of barbell alternate biceps curls, targeting the biceps with a barbell to get fitter and lose weight."
+barbell bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Perform 4 sets of barbell bench press targeting the pectorals using a barbell, focusing on chest muscles to get fitter and lose weight at an intermediate level."
+barbell bench squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of barbell bench squats using a barbell to target your quads and improve fitness and weight loss goals.
+barbell bent arm pullover,lats,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,Perform 3 sets of barbell bent arm pullovers to target your lats and improve back strength for overall fitness and weight loss.
+barbell bent over row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,Perform 4 sets of barbell bent over rows with proper form to target and strengthen the upper back for a fitter and leaner physique.
+barbell clean and press,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,Perform 4 sets of barbell clean and press targeting quads using a barbell for an intermediate level workout to get fitter and lose weight.
+barbell biceps curl (with arm blaster),biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of barbell biceps curls with an arm blaster to target the biceps for an intermediate level workout focused on getting fitter and losing weight, using a barbell as the equipment."
+barbell clean-grip front squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform barbell clean-grip front squats with proper form, focusing on engaging your glutes, for 4 sets to improve fitness and aid in weight loss."
+barbell deadlift,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of barbell deadlifts with a focus on engaging the glutes to get fitter and lose weight.
+barbell close-grip bench press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Perform barbell close-grip bench press for 3 sets to target triceps, using a barbell at an intermediate level to get fitter and lose weight, focusing on the upper arms."
+barbell curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of barbell curls using a barbell to target the biceps, aiming to get fitter and lose weight as an intermediate level exercise."
+barbell decline bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of barbell decline bench press at an intermediate level in the gym to target the pectorals and improve chest strength and muscle definition for overall fitness and weight loss goals.
+barbell decline bent arm pullover,lats,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,Perform 4 sets of barbell decline bent arm pullovers with a focus on targeting the lats using a barbell for an intermediate level workout to get fitter and lose weight.
+barbell decline close grip to skull press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Perform barbell decline close grip to skull press for 3 sets to target triceps, using a barbell at an intermediate level to get fitter and lose weight, focusing on the upper arms."
+barbell decline pullover,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of barbell decline pullovers using a barbell to target the pectorals and improve chest strength and definition.
+barbell decline wide-grip pullover,lats,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,Perform barbell decline wide-grip pullovers for 3 sets to target the lats and improve back strength and fitness.
+barbell decline wide-grip press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Perform 4 sets of barbell decline wide-grip press to target the pectorals, using a barbell for an intermediate level weightlifting exercise aimed at getting fitter and losing weight while working the chest muscles."
+barbell drag curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Hold a barbell with an underhand grip, curl it up towards your chest while keeping your elbows close to your body, then lower back down and repeat for 4 sets."
+barbell front chest squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform barbell front chest squats with proper form, focusing on engaging the glutes, for 4 sets."
+barbell front raise,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Perform 4 sets of barbell front raises using an intermediate level weight to target the shoulders and achieve a fitter, weight loss goal."
+barbell floor calf raise,calves,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,5,"Place a barbell on the floor, stand with the balls of your feet on the barbell, and raise your heels as high as possible, then lower back down."
+barbell front raise and pullover,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of barbell front raises followed by pullovers to target the pectorals and improve chest strength and definition.
+barbell front squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of barbell front squats using an intermediate level with a focus on targeting the glutes to get fitter and lose weight.
+barbell full squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of barbell full squats targeting the glutes using a barbell at an intermediate level to get fitter and lose weight.
+barbell full squat (back pov),glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform barbell full squats with the barbell resting on your upper back, focusing on engaging your glutes, for 4 sets."
+barbell full squat (side pov),glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform barbell full squats with a side point of view, focusing on targeting the glutes using a barbell, for intermediate level individuals looking to get fitter and lose weight, completing 4 sets to work the upper legs."
+barbell full zercher squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform barbell full zercher squats with a focus on engaging the glutes, using a barbell at an intermediate level for 3 sets to target the upper legs and achieve a fitter, weight loss goal."
+barbell glute bridge two legs on bench (male),glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,Perform 3 sets of barbell glute bridges with both legs on a bench to target your glutes and improve upper leg strength.
+barbell good morning,hamstrings,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,Perform 3 sets of barbell good mornings with a focus on engaging the hamstrings to get fitter and lose weight.
+barbell glute bridge,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform 3 sets of barbell glute bridges at an intermediate level using a barbell to target the glutes and upper legs for a fitter, weight loss goal."
+barbell guillotine bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Perform the barbell guillotine bench press for 3 sets to target the pectorals and chest, using a barbell as equipment at an intermediate level to get fitter and lose weight."
+barbell hack squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,Perform 4 sets of barbell hack squats using a barbell to target the glutes and upper legs for an intermediate level workout focused on getting fitter and losing weight.
+barbell high bar squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform 3 sets of barbell high bar squats to target the glutes and upper legs, using a barbell for an intermediate level workout to get fitter and lose weight."
+barbell incline close grip bench press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Perform barbell incline close grip bench press for triceps using a barbell in 3 sets to get fitter and lose weight, targeting the upper arms at an intermediate level in the gym."
+barbell incline bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Perform 3 sets of barbell incline bench press to target your pectorals and chest, using a barbell as equipment at an intermediate level to get fitter and lose weight."
+barbell incline reverse-grip press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform barbell incline reverse-grip press for 4 sets to target triceps and upper arms, using a barbell for an intermediate level weight training exercise to get fitter and lose weight."
+barbell incline row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,Perform 4 sets of barbell incline rows with a focus on targeting the upper back using a barbell as the equipment for an intermediate level workout to get fitter and lose weight.
+barbell incline shoulder raise,serratus anterior,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Perform barbell incline shoulder raises with a barbell, targeting the serratus anterior muscle to get fitter and lose weight, focusing on the chest, for intermediate level, completing 4 sets."
+barbell jm bench press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of barbell JM bench press focusing on triceps, using a barbell, to get fitter and lose weight."
+barbell lateral lunge,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform barbell lateral lunges with proper form, focusing on engaging the glutes, for 5 sets."
+barbell jump squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform barbell jump squats with proper form, focusing on explosive power and engaging the glutes, for 3 sets."
+barbell jefferson squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform barbell jefferson squats with a barbell across your shoulders, standing with feet wider than hip-width apart and toes turned out, lowering into a deep squat position while keeping chest up and back straight, then pushing through heels to stand back up, targeting the glutes for 5 sets."
+barbell low bar squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of barbell low bar squats at an intermediate level to target the glutes and upper legs, using a barbell for weight to get fitter and lose weight."
+barbell lunge,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform barbell lunges with proper form, ensuring your front knee does not go past your toes, for 4 sets to target and strengthen your glutes and upper legs for overall fitness and weight loss."
+barbell lying back of the head tricep extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Lie on a bench, hold a barbell with arms extended over chest, lower barbell behind head by bending elbows, then extend arms back to starting position."
+barbell lying close-grip press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Perform 3 sets of barbell lying close-grip press to target the triceps, using a barbell at an intermediate level to work the upper arms for a fitter, weight loss goal."
+barbell lying close-grip triceps extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of barbell lying close-grip triceps extensions to target the triceps, using a barbell as equipment to improve upper arm strength and aid in weight loss and fitness goals."
+barbell lying extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of barbell lying extensions to target the triceps and improve upper arm strength.
+barbell lying lifting (on hip),glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Lie on your back with a barbell resting on your hips, lift your hips off the ground, and squeeze your glutes at the top before lowering back down."
+barbell lying preacher curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform 3 sets of barbell lying preacher curls targeting the biceps using a barbell for an intermediate level workout to get fitter and lose weight.
+barbell lying triceps extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of barbell lying triceps extensions to target the triceps and improve upper arm strength for a fitter, leaner physique."
+barbell lying triceps extension skull crusher,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,Perform 4 sets of barbell lying triceps extension skull crushers to target the triceps using a barbell for an intermediate level workout to get fitter and lose weight.
+barbell narrow stance squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform barbell narrow stance squats with proper form, focusing on engaging the glutes, for 5 sets."
+barbell one arm bent over row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform 4 sets of barbell one arm bent over rows to target the upper back and achieve a fitter, weight loss goal at an intermediate level using a barbell."
+barbell one arm floor press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform 3 sets of barbell one arm floor press to target triceps and improve upper arm strength for fitness and weight loss goals.
+barbell one arm snatch,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of barbell one arm snatches to target the deltoids, using a barbell for an intermediate level weightlifting exercise to get fitter and lose weight."
+barbell one arm side deadlift,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of barbell one arm side deadlifts using a barbell to target the glutes and upper legs for an intermediate level workout aimed at getting fitter and losing weight.
+barbell one leg squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform barbell one leg squats with proper form, focusing on your quads, using an intermediate level of weight for 4 sets."
+barbell overhead squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform 3 sets of barbell overhead squats using a barbell to target your quads and upper legs, aiming to get fitter and lose weight at an intermediate level."
+barbell palms down wrist curl over a bench,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3,"Sit on a bench, hold a barbell with palms facing down, curl your wrists upwards, then lower back down for 3 sets."
+barbell palms up wrist curl over a bench,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,4,"Sit on a bench with your forearms resting on the bench, palms facing up, and curl the barbell upwards towards your body, then lower back down."
+barbell pendlay row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform 5 sets of barbell Pendlay rows to target the upper back, using a barbell at an intermediate level to get fitter and lose weight."
+barbell pin presses,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of barbell pin presses targeting the triceps using a barbell at an intermediate level to get fitter and lose weight, focusing on the upper arms."
+barbell press sit-up,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Perform barbell press sit-ups for 4 sets to target your abs and waist, using a barbell for an intermediate level workout to get fitter and lose weight."
+barbell pullover,lats,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,Perform 4 sets of barbell pullovers targeting the lats using a barbell for an intermediate level workout to get fitter and lose weight.
+barbell prone incline curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of barbell prone incline curls using a barbell to target your biceps and improve upper arm strength for fitness and weight loss goals at an intermediate level.
+barbell pullover to press,lats,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform barbell pullovers on a bench, then transition into a chest press while maintaining a slight bend in the elbows for 4 sets to target the lats and improve back strength."
+barbell rack pull,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of barbell rack pulls using a barbell to target the glutes and upper legs for an intermediate level workout to get fitter and lose weight.
+barbell rear delt row,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of barbell rear delt rows to target the shoulders and improve fitness while using a barbell.
+barbell rear lunge v. 2,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of barbell rear lunges with a focus on the glutes using an intermediate level of weight.
+barbell rear delt raise,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Stand with feet shoulder-width apart, holding a barbell with an overhand grip, raise the barbell up to shoulder level with arms straight, then lower back down in a controlled motion for 5 sets."
+barbell rear lunge,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform barbell rear lunges with proper form, ensuring your front knee does not go past your toes, for 4 sets to target your glutes and upper legs for an intermediate level workout aimed at getting fitter and losing weight."
+barbell revers wrist curl v. 2,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3,Perform 3 sets of barbell reverse wrist curls to target the forearms and improve lower arm strength.
+barbell preacher curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform 3 sets of barbell preacher curls focusing on the biceps using a barbell at an intermediate level to get fitter and lose weight.
+barbell reverse curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of barbell reverse curls using a barbell to target the biceps and improve upper arm strength for an intermediate level workout with the goal of getting fitter and losing weight.
+barbell reverse close-grip bench press,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of barbell reverse close-grip bench press to target your triceps, using a barbell, at an intermediate level to get fitter and lose weight."
+barbell reverse grip bent over row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform barbell reverse grip bent over rows with proper form, keeping back straight, pulling barbell towards lower chest, and squeezing shoulder blades together for 4 sets."
+barbell reverse grip decline bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Perform barbell reverse grip decline bench press for 3 sets to target pectorals and chest, using a barbell at an intermediate level to get fitter and lose weight."
+barbell reverse grip incline bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Perform reverse grip incline bench press with a barbell for 3 sets to target the pectorals and chest, aiming to get fitter and lose weight at an intermediate level."
+barbell reverse grip incline bench row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform 4 sets of barbell reverse grip incline bench rows to target the upper back and achieve a fitter, weight loss goal using a barbell at an intermediate level."
+barbell reverse grip skullcrusher,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of barbell reverse grip skullcrushers to target your triceps using a barbell, focusing on your upper arms to get fitter and lose weight at an intermediate level."
+barbell reverse preacher curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of barbell reverse preacher curls to target the biceps using a barbell at an intermediate level to get fitter and lose weight, focusing on the upper arms."
+barbell reverse wrist curl,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,5,"Perform 5 sets of barbell reverse wrist curls to target the forearms, using a barbell as equipment, at an intermediate level to get fitter and lose weight."
+barbell rollerout,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Starting in a plank position with hands on the barbell, roll the barbell forward as far as possible while keeping core engaged, then roll it back to starting position for 3 sets."
+barbell rollerout from bench,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Starting in a plank position with hands on a barbell on a bench, roll the barbell out as far as possible while keeping core engaged, then roll back to starting position for 4 sets."
+barbell romanian deadlift,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform barbell Romanian deadlifts with proper form, focusing on hinging at the hips while keeping a slight bend in the knees, to target the glutes and upper legs in 4 sets."
+barbell seated bradford rocky press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of barbell seated bradford rocky press to target your delts using a barbell at an intermediate level to get fitter and lose weight.
+barbell seated calf raise,calves,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4,Perform 4 sets of barbell seated calf raises at the gym to target and strengthen your calves for a fitter and leaner lower body.
+barbell seated close grip behind neck triceps extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Sit on a bench, hold a barbell behind your head with a close grip, extend arms upwards, then lower barbell behind neck to fully extend triceps, repeat for 5 sets."
+barbell seated close-grip concentration curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Sit on a bench with your feet flat on the floor, hold a barbell with an underhand grip close to your body, curl the barbell up towards your chest while keeping your elbows stationary, then lower back down to starting position."
+barbell seated behind head military press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Sit on a bench with back support, hold a barbell behind your head with an overhand grip, and press it overhead until arms are fully extended, then lower back down with control."
+barbell seated overhead press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of barbell seated overhead press to target the delts and improve shoulder strength and muscle definition.
+barbell seated good morning,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,Perform 4 sets of barbell seated good mornings at an intermediate level using a barbell to target the glutes and upper legs for a fitter and weight loss goal.
+barbell seated overhead triceps extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Sit on a bench, hold a barbell with both hands overhead, lower the barbell behind your head, and extend your arms to target the triceps."
+barbell seated twist,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Sit on the floor with your legs bent, hold a barbell with both hands close to your chest, and twist your torso from side to side."
+barbell shrug,traps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform 4 sets of barbell shrugs using a barbell to target the traps and improve back strength for a fitter, weight loss-focused workout."
+barbell side split squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform barbell side split squats with 5 sets to target your quads, using a barbell for an intermediate level weight exercise to get fitter and lose weight."
+barbell side bent v. 2,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5,"Stand with feet shoulder-width apart, hold a barbell in one hand, and bend sideways at the waist while keeping back straight, then return to starting position and repeat on the other side for a total of 5 sets."
+barbell sitted alternate leg raise,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Sit on a bench with a barbell across your lap, lift one leg at a time while keeping the other on the ground, engaging your abs throughout the movement."
+barbell single leg split squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform 4 sets of barbell single leg split squats at an intermediate level to target your quads and upper legs for a fitter, weight loss goal using a barbell."
+barbell side split squat v. 2,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform barbell side split squats with one foot elevated on a bench, holding a barbell on your shoulders, lowering down until front thigh is parallel to the ground, then pushing back up to starting position."
+barbell single leg deadlift,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform 4 sets of barbell single leg deadlifts to target the glutes, using a barbell as equipment, with a focus on getting fitter and losing weight for intermediate level individuals."
+barbell sitted alternate leg raise (female),abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Sit on a bench holding a barbell with both hands, raise one leg at a time while keeping the other leg on the ground, engaging your abs throughout the movement."
+barbell split squat v. 2,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of barbell split squats with a focus on your quads to get fitter and lose weight.
+barbell speed squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of barbell speed squats at an intermediate level to target the glutes and upper legs, using a barbell to get fitter and lose weight."
+barbell skier,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of barbell skier exercise targeting delts using a barbell to improve shoulder strength and overall fitness for weight loss.
+barbell squat (on knees),quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform barbell squats on your knees with a barbell to target your quads, completing 3 sets to achieve a fitter, weight loss goal at an intermediate level."
+barbell squat jump step rear lunge,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform barbell squat jumps, step back into a rear lunge, and repeat for 3 sets to target quads and improve fitness for weight loss."
+barbell standing ab rollerout,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,Perform 3 sets of barbell standing ab rollerouts to target your abs and waist using a barbell for an intermediate level weight exercise to get fitter and lose weight.
+barbell standing bradford press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of barbell standing bradford press to target the deltoids and improve shoulder strength and stability.
+barbell standing back wrist curl,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3,"Hold a barbell with an overhand grip, stand with feet shoulder-width apart, and curl the barbell up towards your body while keeping your arms stationary."
+barbell standing calf raise,calves,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4,"Perform 4 sets of barbell standing calf raises to target and strengthen the calves for a fitter, weight loss-focused workout."
+barbell standing close grip curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of barbell standing close grip curls to target the biceps, using a barbell as equipment, at an intermediate level to improve fitness and aid weight loss."
+barbell standing close grip military press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of barbell standing close grip military press to target delts, using a barbell for an intermediate level weightlifting exercise to get fitter and lose weight."
+barbell standing concentration curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of barbell standing concentration curls targeting the biceps with an intermediate level using a barbell to get fitter and lose weight, focusing on the upper arms."
+barbell standing front raise over head,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Grab a barbell with an overhand grip, stand with feet shoulder-width apart, and raise the barbell from thigh to overhead while keeping arms straight, then lower back down with control."
+barbell standing overhead triceps extension,triceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of barbell standing overhead triceps extensions to target the triceps and improve upper arm strength.
+barbell standing leg calf raise,calves,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4,"Perform standing calf raises with a barbell on your shoulders, focusing on contracting your calf muscles at the top of the movement, for 4 sets."
+barbell standing rocking leg calf raise,calves,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,5,"Stand with your feet hip-width apart, holding a barbell on your shoulders, rock back onto your heels then lift your heels as high as possible, then lower back down to complete one rep."
+barbell standing reverse grip curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Perform 3 sets of barbell standing reverse grip curls to target the biceps using a barbell, focusing on the upper arms to get fitter and lose weight at an intermediate level."
+barbell standing twist,abs,barbell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Stand with feet shoulder-width apart, hold a barbell at chest level, twist torso to the right, then back to center, then twist torso to the left, repeat for desired reps and sets."
+barbell standing wide military press,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of barbell standing wide military press to target deltoids and improve shoulder strength and definition.
+barbell standing wide grip biceps curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,Perform 4 sets of barbell standing wide grip biceps curls to target the biceps using a barbell for an intermediate level workout to get fitter and lose weight.
+barbell standing wide-grip curl,biceps,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of barbell standing wide-grip curls to target the biceps with a barbell for an intermediate level workout to get fitter and lose weight.
+barbell step-up,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of barbell step-ups targeting the glutes using a barbell for an intermediate level workout to get fitter and lose weight.
+barbell sumo deadlift,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of barbell sumo deadlifts targeting the glutes using a barbell, focusing on proper form and technique."
+barbell stiff leg good morning,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform 4 sets of barbell stiff leg good mornings, focusing on engaging the glutes while keeping a straight back and hinging at the hips."
+barbell straight leg deadlift,hamstrings,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform 4 sets of barbell straight leg deadlifts using a barbell to target the hamstrings and upper legs, aiming to get fitter and lose weight at an intermediate level."
+barbell thruster,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of barbell thrusters using a barbell to target the deltoids for an intermediate level workout to get fitter and lose weight.
+barbell upright row,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of barbell upright rows using a barbell to target the deltoids and improve shoulder strength and definition for intermediate level fitness enthusiasts looking to get fitter and lose weight.
+barbell upright row v. 3,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of barbell upright rows with a focus on your delts using an intermediate level of weight.
+barbell upright row v. 2,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Perform 3 sets of barbell upright rows with a focus on your delts using a barbell, targeting your shoulders to get fitter and lose weight at an intermediate level."
+barbell wide bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,Perform 4 sets of barbell wide bench press targeting the pectorals using a barbell at an intermediate level to get fitter and lose weight.
+barbell wide reverse grip bench press,pectorals,barbell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,"Perform 5 sets of barbell wide reverse grip bench press to target the pectorals and chest, using a barbell for an intermediate level weightlifting exercise to get fitter and lose weight."
+barbell wide-grip upright row,delts,barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of barbell wide-grip upright rows to target the deltoids and improve shoulder strength and definition.
+barbell wide squat,quads,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of barbell wide squats to target your quads and upper legs, using a barbell as equipment, at an intermediate level to get fitter and lose weight."
+barbell wrist curl,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,5,Perform 5 sets of barbell wrist curls using a barbell to target and strengthen your forearms for an intermediate level workout aiming to get fitter and lose weight.
+barbell wrist curl v. 2,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,5,Perform 5 sets of barbell wrist curls with an intermediate level using a barbell to target the forearms and improve overall fitness and weight loss goals.
+barbell zercher squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,Perform 3 sets of barbell zercher squats in the gym to target the glutes and upper legs for an intermediate level workout to get fitter and lose weight.
+basic toe touch (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform basic toe touches by standing with feet shoulder-width apart, bending at the waist to touch toes with hands while keeping legs straight, and returning to starting position for 5 sets."
+battling ropes,delts,rope,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Perform 4 sets of battling ropes exercise using a rope to target the delts, aiming to get fitter and lose weight at an advanced level."
+bear crawl,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3,"Perform bear crawls for 3 sets to improve cardiovascular health and aid in weight loss, using only your body weight as equipment."
+behind head chest stretch,pectorals,assisted,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Stand with feet shoulder-width apart, hold a weight behind your head with both hands, and slowly lower the weight towards your upper back, feeling a stretch in your chest muscles, then return to starting position."
+bench dip (knees bent),triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,Perform 3 sets of bench dips with knees bent using body weight to target triceps and improve upper arm strength for beginners aiming to get fitter and lose weight.
+bench dip on floor,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5,Perform 5 sets of bench dips on the floor using your body weight to target your triceps for a fitter and weight loss goal.
+bench pull-ups,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,Perform 3 sets of bench pull-ups at home or in the gym using your body weight to target your lats and improve back strength for fitness and weight loss goals.
+bench hip extension,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform bench hip extensions by lying face up on a bench, bending knees at a 90-degree angle, and lifting hips towards the ceiling, squeezing glutes at the top, for 5 sets."
+bent knee lying twist (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Lie on your back with knees bent, twist hips to one side while keeping shoulders on the ground, then return to center for 3 sets."
+biceps narrow pull-ups,biceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5,"Perform 5 sets of biceps narrow pull-ups using your body weight to target your upper arms and achieve a fitter, weight loss goal at a beginner level in either a gym or at home."
+biceps pull-up,biceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform biceps pull-ups using your body weight for 3 sets to target your biceps and achieve a fitter, weight loss goal at the beginner level."
+body-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform 3 sets of body-up exercises targeting the triceps using only your body weight, focusing on getting fitter and losing weight."
+biceps leg concentration curl,biceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Sit on a chair or bench with one leg extended and the other foot flat on the floor, hold onto the extended leg and curl your arm up towards your shoulder, then lower back down with control."
+bodyweight drop jump squat,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform bodyweight drop jump squats by starting in a standing position, dropping into a squat, then explosively jumping up as high as possible before landing back in a squat position. Repeat for 3 sets."
+bodyweight kneeling triceps extension,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform 3 sets of bodyweight kneeling triceps extensions to target the triceps, using only your body weight as resistance."
+bodyweight incline side plank,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform bodyweight incline side planks on a raised surface, keeping your body in a straight line and holding the position for the specified duration, focusing on engaging your abs."
+bodyweight side lying biceps curl,biceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Lie on your side with your arm extended, curl your arm towards your shoulder using only your body weight as resistance, then lower back down. Repeat for 3 sets."
+bodyweight squatting row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,Perform 5 sets of bodyweight squatting rows to target the upper back for a fitter and leaner physique.
+bodyweight squatting row (with towel),upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform bodyweight squats while holding a towel in front of you, then pull the towel towards your chest as you squat down, targeting the upper back muscles for 3 sets."
+bodyweight standing calf raise,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,3,"Stand with feet hip-width apart, rise onto toes, hold for a second, then lower back down. Repeat for 3 sets."
+bodyweight standing close-grip one arm row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of standing close-grip one arm rows using your body weight as resistance to target the upper back for a fitter, weight loss goal."
+bodyweight standing close-grip row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Stand with feet shoulder-width apart, bend at the waist, keeping back straight, pull body up towards hands in a rowing motion, squeezing shoulder blades together, then lower back down."
+bodyweight standing one arm row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Stand with feet shoulder-width apart, lean forward slightly, extend one arm in front of you, pull elbow back towards ribs, squeezing shoulder blades together, then return to starting position; repeat on other arm for 3 sets."
+bodyweight standing row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of bodyweight standing rows to target the upper back, using only your body weight as resistance, whether at the gym or at home, to improve fitness and aid in weight loss."
+bodyweight standing one arm row (with towel),upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Stand with feet hip-width apart, hold a towel in one hand, lean forward slightly, pull the towel towards your chest while keeping back straight, then slowly lower back down."
+box jump down with one leg stabilization,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,5,"Perform 5 sets of box jump downs with one leg stabilization, focusing on your calves, using only your body weight, to get fitter and lose weight."
+bodyweight standing row (with towel),upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Stand with feet hip-width apart, hold a towel in front of you at chest height, pull towel towards chest while squeezing shoulder blades together, then slowly return to starting position, repeat for 5 sets."
+bottoms-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Lie on your back with legs extended upwards, lift hips off the ground using core muscles, hold for a few seconds, and lower back down for 5 sets."
+bridge - mountain climber (cross body),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Start in a bridge position, then bring your right knee towards your left elbow, return to starting position, then bring your left knee towards your right elbow, and repeat for 5 sets."
+burpee,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5,"Perform 5 sets of burpees to improve cardiovascular health and aid in weight loss, using only your body weight as resistance."
+butt-ups,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform butt-ups by lying on your back, bending your knees, and lifting your hips off the ground using your core muscles, then lower back down to complete one rep."
+butterfly yoga pose,adductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform butterfly yoga pose to target adductors using only body weight, do 3 sets at beginner level to work on upper legs and achieve the goal of getting fitter and losing weight."
+cable alternate shoulder press,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Stand with feet shoulder-width apart, grasp cable handles at shoulder height, and press one arm overhead while keeping the other arm at shoulder height, then switch arms for each set."
+cable assisted inverse leg curl,hamstrings,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Attach ankle strap to cable machine, lie face down on bench, hook feet into ankle strap, curl legs up towards buttocks using hamstrings, lower back down with control."
+cable alternate triceps extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Stand facing a cable machine, grip the handle with one hand, extend arm overhead, and lower forearm behind head while keeping elbow in place, then return to starting position, repeat on opposite arm for desired sets."
+cable bench press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of cable bench presses to target the pectorals and strengthen the chest muscles for an intermediate level workout to get fitter and lose weight.
+cable close grip curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Perform 3 sets of cable close grip curls using an intermediate level of resistance to target the biceps and improve upper arm strength for a fitter, weight loss goal."
+cable bar lateral pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform cable bar lateral pulldowns with an overhand grip, pulling the bar down towards your chest while keeping your back straight, for 4 sets to target the lats and improve back strength and definition."
+cable concentration curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Perform 3 sets of cable concentration curls targeting the biceps using a cable machine, focusing on controlled movements and squeezing the biceps at the top of the movement."
+cable cross-over lateral pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,Perform 5 sets of cable cross-over lateral pulldowns targeting the lats using a cable machine to get fitter and lose weight.
+cable concentration extension (on knee),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a bench with a cable machine at your side, hold the cable with one hand, and extend your arm straight back to target the triceps."
+cable cross-over revers fly,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Stand in the middle of a cable machine, hold the handles with palms facing each other, and pull arms out to the sides while squeezing shoulder blades together, then return to starting position."
+cable cross-over variation,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Stand in the middle of cable machine, hold handles with palms facing up, cross arms in front of chest, and squeeze pectorals as you bring handles together."
+cable curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform cable curls with an intermediate level using a cable machine for 3 sets to target the biceps and improve upper arm strength for a fitter and weight loss goal.
+cable decline one arm press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,Perform 3 sets of cable decline one arm presses using a cable machine to target the pectorals and improve chest strength and definition.
+cable deadlift,glutes,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform cable deadlifts with proper form, focusing on engaging the glutes, for 3 sets to strengthen the upper legs and achieve a fitter, weight loss goal at an intermediate level using a cable machine."
+cable decline press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Perform cable decline press with proper form, focusing on contracting the pectorals, for 4 sets to improve chest strength and promote weight loss."
+cable decline seated wide-grip row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Sit on a decline bench, grab the cable attachment with a wide grip, and row towards your lower chest, squeezing your shoulder blades together at the top of the movement for 3 sets."
+cable floor seated wide-grip row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Sit on the floor in front of a cable machine, grab the handle with a wide grip, and pull towards your chest, squeezing your shoulder blades together."
+cable front raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Stand facing the cable machine, holding the handle with one hand, and lift your arm straight out in front of you to shoulder height, then lower back down with control."
+cable forward raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Stand facing a cable machine, grasp the handle with one hand, and raise your arm straight in front of you to shoulder height, then lower back down with control. Repeat for desired sets and switch sides."
+cable drag curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform cable drag curls by standing in front of a cable machine, grabbing the handle with an underhand grip, and curling the weight up towards your chest while keeping your elbows close to your body, then slowly lowering the weight back down."
+cable decline fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Perform cable decline flys with proper form, focusing on squeezing your chest muscles at the top of the movement, for 3 sets to target the pectorals and achieve a fitter, weight loss goal."
+cable front shoulder raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Stand facing the cable machine, grab the handle with one hand, and raise your arm straight out in front of you to shoulder height, then lower back down with control."
+cable hammer curl (with rope),biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform cable hammer curls using a rope attachment, targeting the biceps with 4 sets at an intermediate level to get fitter and lose weight."
+cable high pulley overhead tricep extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Stand facing the cable machine, grab the high pulley with both hands, extend arms overhead, and slowly lower the weight behind your head while keeping elbows close to your ears, then return to starting position."
+cable high row (kneeling),upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform cable high row while kneeling, targeting the upper back using a cable machine for 5 sets."
+cable hip adduction,adductors,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Attach ankle cuff to cable machine, stand facing machine, lift leg out to side against resistance, then slowly return to starting position. Repeat for desired sets."
+cable incline bench row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform cable incline bench rows by sitting on an incline bench, grabbing the cable attachment with an overhand grip, and pulling the cable towards your chest while keeping your back straight."
+cable incline bench press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,"Perform cable incline bench press for 5 sets to target pectorals and strengthen chest muscles for intermediate level, aiming to get fitter and lose weight using weight equipment at gym 1."
+cable incline fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Perform cable incline flys on an incline bench using cables, focusing on contracting the pectoral muscles with controlled movements for 4 sets."
+cable incline fly (on stability ball),pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Perform cable incline fly on stability ball to target pectorals using a cable machine, completing 3 sets at an intermediate level to achieve a fitter, weight loss goal."
+cable incline pushdown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Perform cable incline pushdowns with a cable machine to target the lats, using a weight that challenges you for 3 sets."
+cable incline triceps extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform cable incline triceps extensions with 5 sets using a cable machine to target the triceps and improve upper arm strength for a fitter and leaner physique.
+cable judo flip,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Stand facing away from the cable machine, grab the handle with both hands, twist your torso and pull the cable across your body, then reverse the movement to return to starting position."
+cable kneeling crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Perform cable kneeling crunches by attaching the cable to a high pulley, kneeling down, grabbing the cable with both hands, and crunching forward to engage the abs before returning to the starting position."
+cable kneeling rear delt row (with rope) (male),delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Perform cable kneeling rear delt rows with a rope attachment, focusing on squeezing the shoulder blades together, for 5 sets."
+cable kickback,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform cable kickbacks by attaching a cable to a low pulley, standing facing the machine, holding the handle with one hand, extending the arm back while keeping the elbow stationary, and squeezing the triceps at the top of the movement, then slowly lowering the weight back down."
+cable lat pulldown full range of motion,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,Perform 5 sets of cable lat pulldowns with full range of motion to target the lats and improve back strength and fitness for weight loss.
+cable kneeling triceps extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform cable kneeling triceps extensions using a cable machine to target the triceps, with 5 sets for an intermediate level workout to get fitter and lose weight."
+cable lateral pulldown (with rope attachment),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Attach rope to cable, grasp ends with both hands, pull down to sides while keeping arms straight, squeeze lats, return to starting position."
+cable lateral pulldown with v-bar,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform 4 sets of cable lateral pulldown with v-bar to target the lats and improve back strength and definition for a fitter, weight loss-focused workout."
+cable lateral raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Perform cable lateral raises with arms straight out to the sides, focusing on raising the weight using only the shoulders, for 4 sets."
+cable low seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Sit on the low row machine, grab the handles with an overhand grip, pull the handles towards your lower chest while keeping your back straight, then slowly release back to starting position."
+cable low fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Perform cable low flys with proper form, keeping a slight bend in your elbows and squeezing your chest at the top of the movement for 4 sets to target the pectorals and achieve a fitter, weight loss goal."
+cable lying close-grip curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform 3 sets of cable lying close-grip curls using a cable machine to target the biceps and improve upper arm strength.
+cable lying bicep curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Perform cable lying bicep curls using a cable machine, targeting the biceps with 3 sets to get fitter and lose weight."
+cable lying extension pullover (with rope attachment),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform cable lying extension pullovers using a rope attachment to target the lats with 4 sets, focusing on getting fitter and losing weight as an intermediate level exercise using weight equipment in the gym."
+cable lying fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Perform cable lying fly by lying on a bench with cables attached, arms extended out to the sides, and bringing hands together in a hugging motion, focusing on squeezing the chest muscles."
+cable lying triceps extension v. 2,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Lie on a bench with a cable machine behind your head, grip the cable with both hands, extend arms straight up, lower the cable behind your head by bending elbows, and then extend arms back up to starting position, repeat for 5 sets."
+cable middle fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Perform 4 sets of cable middle flys using a cable machine to target the pectorals and strengthen the chest muscles for a fitter, weight loss-focused workout."
+cable one arm curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of cable one arm curls using an intermediate level of weight to target the biceps and improve upper arm strength.
+cable one arm bent over row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Stand facing a cable machine, grab the handle with one hand, bend over at the waist, and pull the handle towards your waist while keeping your back straight. Repeat for desired sets and reps."
+cable one arm decline chest fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,Perform 3 sets of cable one arm decline chest flys using a cable machine to target the pectoral muscles and improve chest strength and definition.
+cable one arm incline fly on exercise ball,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,"Perform cable one arm incline fly on exercise ball to target pectorals using a cable machine, complete 5 sets to improve chest strength and aid in weight loss."
+cable one arm incline press on exercise ball,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of cable one arm incline press on exercise ball to target pectorals and improve chest strength and muscle definition.
+cable one arm incline press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Perform the cable one arm incline press with the cable machine targeting the pectorals, using an intermediate level of weight for 3 sets to strengthen and tone the chest muscles for overall fitness and weight loss goals."
+cable one arm lateral raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of cable one arm lateral raises using a cable machine to target the deltoids and improve shoulder strength and definition.
+cable one arm preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of cable one arm preacher curls using an intermediate level weight to target the biceps and improve upper arm strength and definition.
+cable one arm lateral bent-over,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Stand with feet shoulder-width apart, holding a cable in one hand, lean forward at the hips, keeping back straight, and lift the arm out to the side at shoulder height, then lower back down."
+cable one arm fly on exercise ball,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform cable one arm fly on exercise ball targeting pectorals using a cable machine for 5 sets to strengthen and tone your chest muscles for a fitter and leaner physique.
+cable one arm pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,Perform 3 sets of cable one arm pulldowns using a cable machine to target the lats and improve back strength and definition.
+cable one arm press on exercise ball,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,"Perform 5 sets of cable one arm press on exercise ball to target the pectorals, using an intermediate level of difficulty with the goal of getting fitter and losing weight."
+cable one arm reverse preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of cable one arm reverse preacher curls using a cable machine to target the biceps and improve upper arm strength.
+cable one arm straight back high row (kneeling),upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Kneel in front of cable machine, grab handle with one hand, pull elbow back and up towards ceiling, squeezing shoulder blades together, then lower back down with control."
+cable overhead curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Stand with feet shoulder-width apart, grasp the cable handle with an underhand grip, and curl the handle towards your shoulders while keeping elbows stationary."
+cable one arm tricep pushdown,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Stand facing a cable machine with one hand holding the handle, extend arm downwards while keeping elbow close to body, and push down until arm is fully extended, then return to starting position."
+cable overhead curl on exercise ball,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform cable overhead curls on an exercise ball to target the biceps using a cable machine for 5 sets.
+cable overhead triceps extension (rope attachment),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Stand facing away from the cable machine, hold the rope attachment with both hands above your head, and extend your arms straight down behind your head to target the triceps."
+cable preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,Perform 4 sets of cable preacher curls using an intermediate level weight to target the biceps and improve upper arm strength.
+cable palm rotational row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Stand facing a cable machine with a handle attachment, grasp the handle with one hand, and pull it towards your chest while rotating your torso, then slowly return to the starting position. Repeat for desired sets."
+cable pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,Perform 5 sets of cable pulldowns using a cable machine to target the lats and improve back strength for overall fitness and weight loss.
+cable press on exercise ball,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,Perform cable press on exercise ball with an intermediate level using a cable machine to target the pectorals and chest muscles for 3 sets to get fitter and lose weight.
+cable pull through (with rope),glutes,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Stand facing away from the cable machine, holding the rope attachment between your legs, hinge at the hips and push your hips back as you pull the cable through your legs, squeezing your glutes at the top of the movement."
+cable pulldown (pro lat bar),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Perform cable pulldowns using a pro lat bar to target the lats, using a cable machine, for 3 sets to improve fitness and aid in weight loss."
+cable pushdown,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of cable pushdowns using a cable machine to target your triceps and improve upper arm strength for a fitter, leaner physique."
+cable pulldown bicep curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform cable pulldown bicep curls with a cable machine, targeting the biceps for 4 sets to get fitter and lose weight, suitable for intermediate level."
+cable pushdown (straight arm) v. 2,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Stand facing a cable machine with a straight arm, grip the handle, and push it down towards your thighs while keeping your arms straight to target your lats."
+cable pushdown (with rope attachment),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Stand facing the cable machine, grasp the rope attachment with both hands, keep elbows close to your body, and push the rope down towards your thighs while keeping your upper arms stationary."
+cable rear delt row (stirrups),delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Perform cable rear delt rows using stirrups, targeting the shoulders, with 5 sets to get fitter and lose weight at an intermediate level."
+cable rear delt row (with rope),delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Perform cable rear delt rows with rope, targeting the delts using a cable machine for 4 sets to improve shoulder strength and definition for a fitter, weight loss-focused workout."
+cable rear pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,Perform 5 sets of cable rear pulldowns using an intermediate level of weight to target the lats and improve back strength for fitness and weight loss goals.
+cable rear drive,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Stand facing the cable machine, grab the handle with one hand and extend arm backwards, keeping elbow close to body, then return to starting position. Repeat for desired number of sets and reps."
+cable reverse curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform cable reverse curls with an overhand grip, keeping elbows close to your sides and curling the weight towards your shoulders for 5 sets."
+cable reverse grip triceps pushdown (sz-bar) (with arm blaster),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Stand facing the cable machine with a reverse grip on the sz-bar, use an arm blaster for support, and perform triceps pushdowns targeting the upper arms."
+cable reverse crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Attach cable to low pulley, lie on back, grab cable with both hands above head, lift legs towards ceiling, curl hips off ground, lower back down with control, repeat for 4 sets."
+cable reverse one arm curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Stand facing a cable machine with the handle set at the lowest position, grasp the handle with one hand, and curl the weight up towards your shoulder while keeping your elbow close to your body, then lower back down with control. Repeat for desired number of sets and reps, then switch sides."
+cable reverse preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform cable reverse preacher curls for 5 sets to target the biceps using a cable machine at an intermediate level to get fitter and lose weight.
+cable reverse wrist curl,forearms,cable,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3,"Grab a cable attachment with an overhand grip, extend your arms straight out in front of you, and curl your wrists towards your body, then slowly lower back down."
+cable reverse-grip pushdown,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Stand facing a cable machine with a reverse grip on the bar, keeping elbows close to your sides, push the bar down until arms are fully extended, then slowly return to starting position for 5 sets."
+cable reverse-grip straight back seated high row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Sit down at a cable machine, grab the handle with an underhand grip, and pull the handle towards your lower chest while keeping your back straight."
+cable rope crossover seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Sit on a bench facing a cable machine, grasp the rope handles with palms facing each other, pull the handles towards your sides while squeezing your shoulder blades together, then slowly return to starting position."
+cable rope extension incline bench row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Perform cable rope extension incline bench row with proper form, focusing on squeezing the upper back muscles at the top of the movement for 3 sets."
+cable rope hammer preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of cable rope hammer preacher curls using a cable machine to target the biceps and improve upper arm strength for a fitter, weight loss goal."
+cable rope elevated seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Sit on a bench facing the cable machine, grab the rope attachment with both hands, pull the rope towards your torso while keeping your back straight, and slowly release back to starting position."
+cable rope high pulley overhead tricep extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Stand facing away from the cable machine, grab the rope attachment with both hands, extend arms overhead, and bend elbows to lower the rope behind your head, then extend arms back up."
+cable rope lying on floor tricep extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,Perform cable rope lying on floor tricep extensions for 4 sets to target and strengthen the triceps.
+cable rope incline tricep extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Stand facing away from the cable machine, holding the rope attachment with both hands, extend arms overhead, then bend at the elbows to lower the rope behind head, and extend arms back up to starting position."
+cable rope seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Sit on the cable row machine, grab the rope handles, pull them towards your stomach while squeezing your shoulder blades together, then slowly return to the starting position."
+cable rope one arm hammer preacher curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of cable rope one arm hammer preacher curls with a cable machine to target the biceps and improve upper arm strength for a fitter, weight loss goal."
+cable russian twists (on stability ball),abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Sit on a stability ball with feet off the ground, hold the cable with both hands, rotate your torso from side to side while keeping core engaged."
+cable seated crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5,"Sit on a bench facing the cable machine, grab the handle with both hands, and crunch forward while keeping your back straight, then slowly return to the starting position."
+cable seated chest press,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Perform 3 sets of cable seated chest press to target pectorals using a cable machine, focusing on proper form and controlled movements for an intermediate level workout to get fitter and lose weight."
+cable seated curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Sit on a bench facing the cable machine, grasp the cable attachment with an underhand grip, and curl the weight towards your shoulders while keeping your upper arms stationary."
+cable seated one arm alternate row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Sit on a cable row machine, grab the handle with one hand, pull it towards your side while keeping your back straight, then alternate arms for 4 sets."
+cable seated high row (v-bar),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Sit down at a cable machine with a v-bar attachment, grab the handles with an overhand grip, pull the v-bar towards your lower chest, and squeeze your shoulder blades together before slowly returning to the starting position for 4 sets."
+cable seated one arm concentration curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Sit on a bench facing a cable machine, grasp the handle with one hand, and curl the weight up towards your shoulder while keeping your elbow stationary."
+cable seated overhead curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of cable seated overhead curls using a cable machine to target the biceps and improve upper arm strength for a fitter, weight loss goal."
+cable seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Sit on the cable row machine, grasp the handles with an overhand grip, pull the handles towards your chest while keeping your back straight, then slowly release back to starting position."
+cable seated rear lateral raise,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Sit on a bench facing away from the cable machine, grab the handle with one hand, and raise your arm out to the side until it is parallel to the floor, then lower back down. Repeat for desired reps and switch sides."
+cable seated shoulder internal rotation,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Sit on a bench facing a cable machine, grasp the handle with one hand, keep elbow close to body, rotate arm inwards across body, then return to starting position, repeat for desired sets and switch sides."
+cable seated wide-grip row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform seated wide-grip rows using a cable machine, focusing on squeezing your shoulder blades together to target the upper back, for 4 sets."
+cable seated twist,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Sit on the floor with your knees bent, hold the cable handle with both hands, and twist your torso from side to side while keeping your core engaged."
+cable shrug,traps,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Stand facing the cable machine, grasp the handle with both hands, and shrug your shoulders up towards your ears, then release back down in a controlled motion for 3 sets."
+cable shoulder press,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Perform cable shoulder press with proper form, ensuring your elbows are slightly in front of your shoulders at the top of the movement, for 4 sets to target your deltoids and improve overall shoulder strength and muscle definition."
+cable side bend,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Stand with feet shoulder-width apart, holding a cable in one hand, and slowly bend to the side while keeping your back straight, then return to starting position."
+cable side bend crunch (bosu ball),abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Perform cable side bend crunches on a bosu ball, targeting the abs, using a cable machine, for 3 sets to get fitter and lose weight, suitable for intermediate level."
+cable side crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Stand sideways to a cable machine, grab the handle with one hand, and crunch sideways to target your abs and waist."
+cable squat row (with rope attachment),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Stand facing the cable machine, grab the rope attachment, squat down, then row the rope towards your chest while keeping your back straight, then return to starting position."
+cable squatting curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Stand in front of cable machine, grab the handle with an underhand grip, squat down while keeping back straight, then curl the handle towards your shoulders, slowly lower back down and repeat for 5 sets."
+cable standing back wrist curl,forearms,cable,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,4,"Stand facing a cable machine with a straight back, grip the handle with palms facing up, curl your wrists towards your body, then slowly lower back down."
+cable standing calf raise,calves,cable,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3,"Stand facing the cable machine with feet hip-width apart, grasp the cable attachment with both hands, and rise up onto the balls of your feet, then lower back down."
+cable standing cross-over high reverse fly,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Stand facing away from the cable machine, holding the handles in each hand, cross arms in front of body and raise arms out to sides at shoulder height, then lower back down."
+cable standing crunch (with rope attachment),abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Stand facing the cable machine with rope attachment, grab the rope with both hands, and crunch down towards your knees, engaging your abs."
+cable standing hip extension,glutes,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Stand facing a cable machine, attach ankle strap to ankle, extend leg back while keeping knee straight, return to starting position."
+cable standing crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Stand facing away from the cable machine, grab the handle with both hands, and perform a crunch motion by bringing your knees towards your chest while keeping your upper body stationary."
+cable standing inner curl,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform cable standing inner curls with an intermediate level of difficulty using a cable machine to target the biceps and improve upper arm strength, completing 5 sets to achieve a fitter and leaner physique."
+cable standing one arm triceps extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Stand facing away from the cable machine, holding the handle with one hand and extend arm overhead, then bend elbow to bring hand behind head and straighten arm back up."
+cable standing fly,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Stand in front of the cable machine, grasp the handles with palms facing down, and extend arms out to the sides at shoulder height, squeezing the chest muscles at the top of the movement before returning to starting position."
+cable standing lift,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Standing in front of a cable machine, grab the handle with both hands and lift it diagonally across your body while engaging your core, then slowly return to starting position. Repeat for 4 sets."
+cable standing one leg calf raise,calves,cable,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,5,"Stand on one leg in front of a cable machine, holding the cable with one hand for balance, and raise your heel as high as possible, then lower back down."
+cable standing pulldown (with rope),biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Stand in front of a cable machine with a rope attachment, grab the rope with both hands, and pull it down towards your thighs while keeping your elbows close to your body."
+cable standing rear delt row (with rope),delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Stand facing the cable machine with a rope attachment, grab the rope with both hands, pull the rope towards your chest while keeping your elbows high and squeezing your shoulder blades together, then slowly release back to starting position."
+cable standing reverse grip one arm overhead tricep extension,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Stand facing away from the cable machine, grasp the handle with an underhand grip, extend arm overhead, and bend elbow to lower weight behind head."
+cable standing shoulder external rotation,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Stand with your side facing the cable machine, grab the handle with the hand closest to the machine, keep your elbow bent at 90 degrees, and rotate your shoulder outward against the resistance."
+cable standing row (v-bar),upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Stand in front of a cable machine with a v-bar attachment, grab the handles with an overhand grip, pull the bar towards your chest while keeping your back straight, then slowly release back to starting position for 4 sets."
+cable straight arm pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Stand facing the cable machine, grab the handle with both hands, arms straight, and pull the handle down towards your thighs while keeping your back straight."
+cable standing twist row (v-bar),upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Stand facing a cable machine with a v-bar attachment, grab the handles with an overhand grip, twist your torso to one side while pulling the handles towards your waist, then return to starting position and repeat on the other side."
+cable standing up straight crossovers,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Stand upright facing the cable machine, hold the handles with arms extended out to sides, cross arms in front of body in a controlled motion, return to starting position."
+cable straight back seated row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Sit on the cable row machine with your back straight, grip the handle with both hands, pull the handle towards your chest while keeping your back straight, then slowly release back to starting position."
+cable straight arm pulldown (with rope),lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform cable straight arm pulldowns with rope, targeting the lats, using a cable machine in the gym, aiming to get fitter and lose weight, for an intermediate level workout consisting of 5 sets."
+cable supine reverse fly,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Lie on a bench facing down, grab the cables with palms facing up, and lift arms out to the sides until they are parallel to the floor."
+cable triceps pushdown (v-bar),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of cable triceps pushdowns using a v-bar attachment to target the triceps and improve upper arm strength and definition.
+cable tuck reverse crunch,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Attach cable to low pulley, lie on back with legs extended towards cable, grab cable with hands, tuck knees towards chest while lifting hips off the ground, then slowly lower back down."
+cable thibaudeau kayak row,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Attach a cable to a low pulley, sit on the floor with legs extended, lean back slightly, and pull the cable towards your body in a rowing motion, focusing on engaging your lats."
+cable triceps pushdown (v-bar) (with arm blaster),triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Attach v-bar to cable machine, secure arm blaster around upper arms, stand with feet shoulder-width apart, grip v-bar with palms facing down, extend arms down until fully straight, squeeze triceps, slowly return to starting position, repeat for 5 sets."
+cable twist,abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Stand with feet shoulder-width apart, holding the cable handle with both hands at chest height, rotate your torso to one side while keeping your hips facing forward, then twist back to center and repeat on the other side for a total of 4 sets."
+cable two arm curl on incline bench,biceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Perform cable two arm curls on an incline bench with the cable machine to target the biceps, using a weight that challenges you for 3 sets."
+cable twisting pull,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform cable twisting pulls with a cable machine to target the lats, using an intermediate level of intensity for 4 sets to improve overall fitness and aid in weight loss."
+cable two arm tricep kickback,triceps,cable,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Stand facing a cable machine, holding the handles with arms bent at 90 degrees, extend arms back while keeping elbows close to body, then return to starting position."
+cable underhand pulldown,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Grab the cable bar with an underhand grip, sit down, pull the bar down towards your chest, and slowly release back up, focusing on engaging your lats throughout the movement."
+cable twist (up-down),abs,cable,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5,"Stand facing the cable machine, holding the handle with both hands, rotate your torso from side to side in a controlled motion, moving the cable up and down with each twist to target your abs and waist."
+cable upper chest crossovers,pectorals,cable,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,"Perform 5 sets of cable upper chest crossovers to target your pectorals using a cable machine, focusing on your chest muscles for a fitter and leaner physique."
+cable upright row,delts,cable,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of cable upright rows using a cable machine to target the deltoids and improve shoulder strength and definition.
+cable upper row,upper back,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Stand facing a cable machine with the handle attached at chest height, grip the handle with both hands, and pull towards your chest, squeezing your shoulder blades together, then slowly release back to starting position. Repeat for 3 sets."
+cable wide grip rear pulldown behind neck,lats,cable,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Sit on the pulldown machine with a wide grip on the cable behind your neck, pull the bar down towards your chest, and slowly release back up."
+cable wrist curl,forearms,cable,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3,Perform 3 sets of cable wrist curls at the gym to target and strengthen your forearms for a fitter and leaner physique.
+calf push stretch with hands against wall,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,4,"Stand facing a wall with your hands against it, step one foot back and press your heel into the ground to stretch your calf muscles, repeat on both sides for 4 sets."
+calf stretch with hands against wall,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,5,"Stand facing a wall with your hands flat against it, step one foot back and press the heel into the ground to stretch the calf muscle, hold for the desired duration and switch legs."
+calf stretch with rope,calves,rope,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,4,"Stand with one foot on a rope, pull the ends of the rope towards you to stretch the calf muscle, hold for a few seconds, and repeat for 4 sets."
+cambered bar lying row,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform cambered bar lying rows with a barbell for 5 sets to target the upper back and achieve a fitter, weight loss goal."
+captains chair straight leg raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform 3 sets of captains chair straight leg raises to target your abs and waist, using only your body weight, aiming to get fitter and lose weight."
+chair leg extended stretch,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Sit on the edge of a chair, extend one leg straight out in front of you, keeping your back straight, hold for a few seconds, then switch legs, repeat for 4 sets."
+chest dip,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of chest dips using your body weight to target the pectorals for a beginner level workout at the gym or at home to get fitter and lose weight.
+chest and front of shoulder stretch,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3,"Perform a chest and front of shoulder stretch by standing in a doorway with your arms at a 90-degree angle, leaning forward to feel a stretch in your chest and shoulders, holding for 30 seconds and repeating for 3 sets."
+chest dip (on dip-pull-up cage),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,"Perform chest dips on a dip-pull-up cage using your body weight for 5 sets to target the pectorals and achieve a fitter, weight loss goal."
+chest dip on straight bar,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,"Perform chest dips on a straight bar with body weight, focusing on the pectorals, for 5 sets to get fitter and lose weight, suitable for beginners at the gym or at home."
+chest tap push-up (male),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform push-ups while tapping your chest with opposite hand at the top of each rep, for 4 sets."
+chest stretch with exercise ball,pectorals,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3,"Perform chest stretch by lying face up on an exercise ball, extending arms out to the sides, and holding the stretch for 30 seconds in each set."
+chin-ups (narrow parallel grip),upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform 3 sets of chin-ups with a narrow parallel grip to target the upper back for a fitter and weight loss goal, using only body weight at the gym or at home."
+chin-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,Perform 4 sets of chin-ups targeting the lats using body weight at home or in the gym to get fitter and lose weight.
+circles knee stretch,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,5,"Perform circles knee stretch by standing upright, lifting one foot off the ground and rotating your knee in circles to target the calves, completing 5 sets on each leg for a fitter, weight loss-focused workout."
+clap push up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform clap push ups by starting in a plank position, lowering yourself down into a push up, exploding up off the ground to clap your hands together, then returning to the starting position."
+clock push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of clock push-ups to target your pectorals and improve chest strength and endurance for a fitter and leaner physique.
+close grip chin-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of close grip chin-ups to target your lats and improve back strength, using only your body weight at the gym or at home to get fitter and lose weight."
+close-grip push-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5,"Perform close-grip push-ups with hands close together, keeping elbows tucked in, for 5 sets to target triceps and improve upper arm strength for a fitter, weight loss goal."
+close-grip push-up (on knees),triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4,"Perform close-grip push-ups on your knees for 4 sets to target triceps and achieve a fitter, weight loss goal at home or in the gym."
+crab twist toe touch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform crab position with hands behind you, twist torso to touch opposite toe, alternating sides for 3 sets."
+cocoons,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Lie on your back with your knees bent, hands behind your head, and lift your shoulders off the ground while bringing your knees towards your chest in a crunch motion for 5 sets."
+crunch (hands overhead),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform 4 sets of crunches with hands overhead to target your abs and waist, aiming to get fitter and lose weight."
+crunch (on stability ball),abs,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform crunches on a stability ball for 3 sets, focusing on engaging your abs to get fitter and lose weight, targeting your waist."
+cross body crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform 4 sets of cross body crunches, bringing opposite elbow to opposite knee while lying on your back, aiming to get fitter and lose weight, targeting the abs and waist using only your body weight."
+"crunch (on stability ball, arms straight)",abs,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform crunches on a stability ball with arms straight, targeting abs, using an exercise ball at an intermediate level for 4 sets to get fitter, lose weight, and work the waist."
+crunch floor,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of crunches on the floor to target your abs, using only your body weight, aiming to get fitter and lose weight, suitable for beginners at the gym or at home."
+curtsey squat,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform 5 sets of curtsey squats using only your body weight to target the glutes and upper legs, aiming to get fitter and lose weight."
+curl-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of curl-ups at a beginner level to target the abs and waist using only your body weight, aiming to get fitter and lose weight."
+cycle cross trainer,cardiovascular system,leverage machine,Beginner,1,0,Get Fitter & Lose Weight,cardio,weight,4,"Perform 4 sets of cycle cross trainer on the leverage machine at the beginner level to target the cardiovascular system, improve fitness, and aid in weight loss."
+dead bug,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Lie on your back with arms extended towards the ceiling and knees bent at a 90-degree angle, slowly lower opposite arm and leg towards the floor while keeping core engaged, then return to starting position and repeat on the other side for 5 sets."
+decline crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform decline crunches by lying on a decline bench with your feet secured, then crunch your upper body towards your knees to target your abs for 5 sets."
+decline push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of decline push-ups to target your pectorals and improve chest strength at home or in the gym.
+decline sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform decline sit-ups with body weight at a beginner level for 5 sets to target abs, aiming to get fitter, lose weight, and work the waist."
+donkey calf raise,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,3,"Perform donkey calf raises by standing on a raised surface with your heels hanging off, then raise your heels as high as possible and lower back down."
+diamond push-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4,"Perform diamond push-ups by placing your hands close together in a diamond shape under your chest, lower yourself down by bending your arms, and push back up to starting position for 4 sets."
+deep push up,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,"Perform push ups with hands on dumbbells, lowering chest close to ground and pushing back up, focusing on engaging pectoral muscles for 5 sets."
+drop push up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,"Perform drop push ups by starting in a high plank position, lowering yourself down to the ground, pushing back up, and then dropping to your knees to continue the movement for 5 sets."
+dumbbell alternate biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell alternate biceps curls with a dumbbell in each hand, curling one arm at a time while keeping your elbows close to your body."
+dumbbell alternate biceps curl (with arm blaster),biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,Perform dumbbell alternate biceps curls with arm blaster for 3 sets to target the biceps and improve upper arm strength and definition.
+dumbbell alternate hammer preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of dumbbell alternate hammer preacher curls to target the biceps, using a dumbbell while seated on a preacher bench, alternating arms with each curl."
+dumbbell alternate preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of dumbbell alternate preacher curls to target the biceps using a dumbbell, suitable for intermediate level at both the gym and home for upper arm strength and weight loss goals."
+dumbbell alternate seated hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Sit on a bench with a dumbbell in each hand, curl one arm up while keeping the other arm down, alternate arms with each rep for 5 sets."
+dumbbell alternate side press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of dumbbell alternate side presses targeting the delts using a dumbbell at an intermediate level to get fitter and lose weight, whether at the gym or at home."
+dumbbell alternating bicep curl with leg raised on exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,Perform alternating bicep curls with one leg raised on an exercise ball using dumbbells for 4 sets to target the biceps and improve upper arm strength.
+dumbbell alternating seated bicep curl on exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform alternating seated bicep curls using a dumbbell while sitting on an exercise ball to target the biceps, suitable for intermediate level, can be done at home or in the gym with a goal of getting fitter and losing weight, focusing on the upper arms in 4 sets."
+dumbbell arnold press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of dumbbell arnold press to target your delts, using dumbbells, at an intermediate level, either at the gym or at home, to get fitter and lose weight."
+dumbbell bench press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform 4 sets of dumbbell bench press to target the pectorals using dumbbells at an intermediate level to get fitter and lose weight, either at the gym or at home."
+dumbbell arnold press v. 2,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of dumbbell arnold press v. 2 using dumbbells to target the shoulders for an intermediate level workout to get fitter and lose weight.
+dumbbell around pullover,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Hold a dumbbell with both hands, lower it behind your head, then lift it back up over your chest while keeping your arms straight."
+dumbbell bench seated press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of dumbbell bench seated press with a focus on the delts using dumbbells at an intermediate level to get fitter and lose weight.
+dumbbell bench squat,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Perform dumbbell bench squats with a dumbbell in each hand, lowering your body down until your thighs are parallel to the ground, then pushing back up to the starting position for 5 sets."
+dumbbell bent over row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4,"Grab a dumbbell in each hand, bend over at the waist with a flat back, and pull the dumbbells up towards your chest, squeezing your shoulder blades together at the top of the movement."
+dumbbell bicep curl lunge with bowling motion,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell bicep curls while lunging forward, incorporating a bowling motion, for 4 sets to target the biceps and upper arms, suitable for intermediate level at home or in the gym to get fitter and lose weight."
+dumbbell bicep curl on exercise ball with leg raised,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform dumbbell bicep curls while balancing on an exercise ball with one leg raised, focusing on engaging the biceps, for 5 sets."
+dumbbell bicep curl with stork stance,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,Stand on one leg in a stork stance while curling a dumbbell with the opposite arm for 3 sets to target the biceps and improve upper arm strength.
+dumbbell biceps curl reverse,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform dumbbell biceps curls in a reverse motion, focusing on contracting the biceps while keeping the core engaged, for 3 sets."
+dumbbell biceps curl v sit on bosu ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform dumbbell biceps curls while seated on a bosu ball, focusing on engaging the biceps, for 5 sets."
+dumbbell biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform dumbbell biceps curls with proper form, keeping your elbows close to your body and slowly lowering the weight back down after each repetition."
+dumbbell biceps curl squat,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of dumbbell biceps curl squats using a dumbbell to target your biceps and improve overall fitness and weight loss.
+dumbbell burpee,cardiovascular system,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,cardio,weight,4,"Perform a burpee by holding dumbbells, then jump up while holding the dumbbells, repeat for 4 sets."
+dumbbell biceps curl (with arm blaster),biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,Perform dumbbell biceps curls with an arm blaster for 5 sets to target the biceps and improve upper arm strength and definition.
+dumbbell clean,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of dumbbell cleans to target the glutes and upper legs, using a dumbbell as equipment, aiming to get fitter and lose weight at an intermediate level, suitable for both gym and home workouts."
+dumbbell close grip press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of dumbbell close grip presses to target the triceps and improve upper arm strength at the gym or at home for an intermediate level workout aiming to get fitter and lose weight.
+dumbbell close-grip press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of dumbbell close-grip press to target triceps, using dumbbells, at an intermediate level to get fitter and lose weight."
+dumbbell concentration curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of dumbbell concentration curls targeting the biceps using a dumbbell, suitable for intermediate level to get fitter and lose weight at the gym or at home."
+dumbbell contralateral forward lunge,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Hold a dumbbell in the opposite hand of the forward leg, step forward into a lunge position, then push back to starting position, alternating legs for 5 sets."
+dumbbell cross body hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Hold a dumbbell in each hand, curl one dumbbell across your body towards the opposite shoulder while keeping your elbow close to your torso, then repeat on the other side for 5 sets."
+dumbbell cross body hammer curl v. 2,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of dumbbell cross body hammer curls, crossing the dumbbell over your body with each curl to target the biceps."
+dumbbell cuban press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of dumbbell cuban presses to target the deltoids, using a dumbbell, at an intermediate level to get fitter and lose weight."
+dumbbell cuban press v. 2,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Perform 4 sets of dumbbell cuban press v. 2 targeting delts using a dumbbell, suitable for intermediate level to help improve shoulder strength and tone."
+dumbbell deadlift,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of dumbbell deadlifts to target the glutes, using a dumbbell as equipment, aiming to get fitter and lose weight, working the upper legs."
+dumbbell decline fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform dumbbell decline flys by lying on a decline bench with a dumbbell in each hand, lowering the weights out to the sides in a controlled motion, and then bringing them back up to the starting position."
+dumbbell decline bench press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform dumbbell decline bench press with proper form, lowering the weights towards your chest and pushing them back up while lying on a decline bench, for 4 sets to target the pectoral muscles and achieve a fitter, weight loss goal."
+dumbbell decline hammer press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,"Perform dumbbell decline hammer press, lying on a decline bench, with palms facing each other, lower dumbbells to chest level, then press back up, targeting pectorals using dumbbells for 5 sets."
+dumbbell decline one arm fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Lie on a decline bench holding a dumbbell in one hand, lower the weight out to the side in a flying motion, then bring it back up to the starting position, focusing on engaging the chest muscles."
+dumbbell decline one arm hammer press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform dumbbell decline one arm hammer press, targeting triceps, using a dumbbell at an intermediate level for 3 sets to get fitter and lose weight, working out the upper arms."
+dumbbell decline shrug v. 2,traps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3,"Perform dumbbell decline shrugs by lying face down on a decline bench, holding a dumbbell in each hand, and shrugging your shoulders up towards your ears to target the traps for 3 sets."
+dumbbell finger curls,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,3,"Hold a dumbbell in each hand, curl your fingers around the weights, then slowly lower them back down, focusing on engaging your forearms."
+dumbbell decline triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of dumbbell decline triceps extensions to target the triceps, using a dumbbell, at an intermediate level, either at the gym or at home, to get fitter and lose weight."
+dumbbell decline twist fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Perform dumbbell decline twist fly by lying on a decline bench, holding dumbbells with arms extended out to the sides, and twisting arms inward as you bring them together above your chest."
+dumbbell fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,Perform 3 sets of dumbbell flys targeting the pectorals using dumbbells at an intermediate level to get fitter and lose weight.
+dumbbell fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Perform dumbbell flys on an exercise ball to target your pectorals, using a dumbbell as equipment, for an intermediate level workout aimed at getting fitter and losing weight, with 3 sets focusing on your chest muscles."
+dumbbell forward lunge triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Hold a dumbbell in each hand, lunge forward with one leg while extending both arms overhead, focusing on engaging the triceps, then return to starting position and repeat on the other leg for a total of 3 sets."
+dumbbell front raise v. 2,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing down, raise the dumbbells in front of you to shoulder height, keeping arms straight, then lower back down slowly."
+dumbbell decline shrug,traps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3,"Perform dumbbell decline shrugs by lying on a decline bench with a dumbbell in each hand, shrug shoulders up towards ears, and lower back down in a controlled manner for 3 sets."
+dumbbell full can lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Perform 4 sets of dumbbell full can lateral raises to target the delts, using a dumbbell while standing with arms extended to the sides and lifting the weight up to shoulder height."
+dumbbell hammer curl on exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell hammer curls while seated on an exercise ball, focusing on contracting the biceps with each repetition."
+dumbbell goblet squat,quads,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,3,"Perform dumbbell goblet squats with proper form, holding a dumbbell close to your chest while squatting down until thighs are parallel to the ground, then pushing back up to starting position for 3 sets."
+dumbbell front raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of dumbbell front raises targeting the deltoids using a dumbbell at an intermediate level to get fitter and lose weight.
+dumbbell hammer curl v. 2,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of dumbbell hammer curls with a dumbbell in each hand, keeping elbows close to the body and palms facing each other, to target the biceps and upper arms for an intermediate level workout at the gym or home."
+dumbbell hammer curls (with arm blaster),biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,Perform dumbbell hammer curls with arm blaster for 4 sets to target the biceps and improve upper arm strength at an intermediate level for fitness and weight loss.
+dumbbell high curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of dumbbell high curls to target the biceps, using a dumbbell at an intermediate level to improve fitness and aid in weight loss."
+dumbbell incline alternate press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,"Perform dumbbell incline alternate press with a dumbbell on an incline bench, alternating arms with each press, for 5 sets to target the pectorals and achieve a fitter, weight loss goal at an intermediate level."
+dumbbell incline bench press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform dumbbell incline bench press for 4 sets to target pectorals, using dumbbells at an intermediate level to work on chest muscles and achieve fitness and weight loss goals."
+dumbbell incline biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform dumbbell incline biceps curls with a moderate weight, ensuring proper form and control throughout each rep to target and strengthen the biceps."
+dumbbell incline breeding,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,"Perform dumbbell incline bench presses on an incline bench with a set of dumbbells for 5 sets to target the pectoral muscles and achieve a fitter, weight loss goal."
+dumbbell incline curl v. 2,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell incline curls on an incline bench with palms facing up, slowly curling the dumbbells towards your shoulders, then lowering back down with control for 4 sets."
+dumbbell hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform dumbbell hammer curls with a neutral grip, lifting the dumbbells towards your shoulders while keeping your elbows close to your body for 5 sets."
+dumbbell incline curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,Perform dumbbell incline curls with a 5 sets of intermediate level to target the biceps using dumbbells at the gym or at home to get fitter and lose weight.
+dumbbell incline fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,"Perform 5 sets of dumbbell incline flys to target the pectorals, using dumbbells at an intermediate level to work the chest muscles and achieve a fitter, weight loss goal."
+dumbbell incline fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,"Perform dumbbell incline fly on exercise ball to target pectorals using dumbbells, ensuring proper form and control for 5 sets."
+dumbbell incline hammer press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Perform dumbbell incline hammer press on an incline bench, holding a dumbbell in each hand with palms facing each other, and press upwards while keeping elbows close to the body."
+dumbbell incline hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,Perform dumbbell incline hammer curls with a moderate weight for 3 sets to target the biceps and upper arms for an intermediate level workout to get fitter and lose weight.
+dumbbell incline inner biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell incline inner biceps curls by sitting on an incline bench with your arms hanging down, curl the dumbbells towards your chest, focusing on the inner biceps, for 4 sets."
+dumbbell incline one arm fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform dumbbell incline one arm flys on a bench with your back supported, holding a dumbbell in one hand and lowering it out to the side in a controlled motion, then bringing it back up to the starting position. Repeat on each side for 4 sets."
+dumbbell incline one arm fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform dumbbell incline one arm fly on exercise ball targeting pectorals using a dumbbell, focusing on chest muscles for 4 sets to get fitter and lose weight at an intermediate level in the gym or at home."
+dumbbell incline one arm hammer press on exercise ball,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell incline one arm hammer press on exercise ball for triceps using a dumbbell, aiming to get fitter and lose weight, targeting the upper arms with 4 sets at an intermediate level."
+dumbbell incline one arm hammer press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of dumbbell incline one arm hammer press to target triceps, using a dumbbell, at an intermediate level, either at the gym or at home, to get fitter and lose weight while working the upper arms."
+dumbbell incline one arm lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Perform dumbbell incline one arm lateral raises, targeting the delts, using a dumbbell at an intermediate level either at the gym or home for 3 sets to get fitter and lose weight."
+dumbbell incline hammer press on exercise ball,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform dumbbell incline hammer press on exercise ball to target triceps, using dumbbells on an incline bench, for 3 sets to get fitter and lose weight at an intermediate level, suitable for both home and gym workouts."
+dumbbell incline one arm press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Perform dumbbell incline one arm press on a bench with your back supported, holding a dumbbell in one hand and pressing it upwards while keeping your core engaged."
+dumbbell incline palm-in press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Perform dumbbell incline palm-in press on an incline bench, holding dumbbells with palms facing each other, targeting the pectorals for 3 sets."
+dumbbell incline one arm press on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,"Perform dumbbell incline one arm press on exercise ball, targeting pectorals, using a dumbbell while lying on an exercise ball at an intermediate level to get fitter and lose weight, completing 5 sets."
+dumbbell incline press on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,Perform dumbbell incline press on an exercise ball with 5 sets to target the pectorals and strengthen the chest muscles for intermediate level individuals aiming to get fitter and lose weight.
+dumbbell incline rear lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of dumbbell incline rear lateral raises to target the delts, using a dumbbell, at an intermediate level, either at the gym or at home, to get fitter and lose weight."
+dumbbell incline row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3,"Perform dumbbell incline rows by lying face down on an incline bench with a dumbbell in each hand, rowing the weights up towards your chest while keeping your elbows close to your body, for 3 sets."
+dumbbell incline t-raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Perform dumbbell incline t-raises with proper form, focusing on raising the dumbbells up to shoulder height while lying on an incline bench to target the deltoid muscles."
+dumbbell incline raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of dumbbell incline raises targeting the delts using dumbbells at an intermediate level in the gym or at home to get fitter and lose weight.
+dumbbell incline two arm extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell incline two arm extensions on an incline bench, holding a dumbbell in each hand and extending arms straight up towards the ceiling, focusing on contracting the triceps, for 4 sets."
+dumbbell incline twisted flyes,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform dumbbell incline twisted flyes on an incline bench, twisting the dumbbells as you bring them together to target the pectorals, complete 4 sets for a fitter and weight loss goal."
+dumbbell incline shoulder raise,serratus anterior,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,"Perform dumbbell incline shoulder raises with a dumbbell while lying on an incline bench to target the serratus anterior, complete 5 sets at an intermediate level to get fitter and lose weight."
+dumbbell incline shrug,traps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4,"Perform dumbbell incline shrugs by sitting on an incline bench with a dumbbell in each hand, shrug shoulders up towards ears, and lower back down in a controlled motion for 4 sets."
+dumbbell incline triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform dumbbell incline triceps extensions with a dumbbell on an inclined bench, focusing on extending your arms fully to target the triceps, for 5 sets."
+dumbbell incline y-raise,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3,"Perform dumbbell incline y-raises with a dumbbell while lying on an incline bench to target the upper back, do 3 sets at an intermediate level to get fitter and lose weight."
+dumbbell kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Hold a dumbbell in one hand, bend your elbow at a 90-degree angle, and extend your arm back while keeping your upper arm still, then return to starting position for 4 sets."
+dumbbell iron cross,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of dumbbell iron crosses to target your delts, using a dumbbell in each hand, while standing with arms out to the sides and lifting weights up and down in a cross motion."
+dumbbell lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of dumbbell lateral raises targeting the delts using dumbbells at an intermediate level to get fitter and lose weight.
+dumbbell kickbacks on exercise ball,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform dumbbell kickbacks on an exercise ball to target your triceps, using a dumbbell, for an intermediate level workout aiming to get fitter and lose weight, focusing on the upper arms with 5 sets."
+dumbbell kneeling bicep curl exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell kneeling bicep curl exercise ball for 4 sets to target biceps, using dumbbells at an intermediate level to get fitter and lose weight, suitable for both gym and home workouts."
+dumbbell lunge with bicep curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell lunges while simultaneously curling the dumbbells towards your shoulders, aiming to work your biceps, for 4 sets."
+dumbbell lateral to front raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Stand with feet hip-width apart, holding a dumbbell in each hand, raise arms out to the sides until parallel to the floor, then bring them forward until they meet in front of you, then lower back down in a controlled motion."
+dumbbell lying  extension (across face),triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Lie flat on a bench with a dumbbell in each hand, extend arms straight up across face, lower dumbbells towards ears, then extend arms back up."
+dumbbell lunge,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,3,"Perform dumbbell lunges by holding a dumbbell in each hand, stepping forward with one leg and lowering your body until both knees are bent at a 90-degree angle, then pushing back up to the starting position and repeating on the other leg for 3 sets."
+dumbbell lying alternate extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Lie on a bench with a dumbbell in each hand, extend one arm at a time towards the ceiling, keeping the other arm bent at a 90-degree angle, then switch arms."
+dumbbell lying elbow press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Lie on a bench with a dumbbell in each hand, extend arms straight up, then lower dumbbells towards ears by bending elbows, and press back up to starting position."
+dumbbell lying external shoulder rotation,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Lie on your side on a bench holding a dumbbell in your top hand, rotate your arm upwards and outwards, then slowly lower back down."
+dumbbell lying femoral,hamstrings,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4,"Lie on your back with a dumbbell in each hand, raise your legs until they are perpendicular to the floor, then lower them back down slowly."
+dumbbell lying hammer press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform dumbbell lying hammer press on a flat bench, keeping elbows close to the body and pressing the dumbbells up and together, then lowering back down with control."
+dumbbell lying one arm press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Perform dumbbell lying one arm press with a dumbbell while lying on a bench, targeting the pectorals, for 3 sets to improve chest strength and aid in weight loss."
+dumbbell lying on floor rear delt raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Lie face down on the floor with a dumbbell in each hand, raise arms out to the sides, squeezing shoulder blades together, then lower back down."
+dumbbell lying one arm deltoid rear,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Lie on a bench with one arm hanging down, holding a dumbbell, then lift the weight up to shoulder height, focusing on the rear deltoid muscle."
+dumbbell lying one arm press v. 2,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Lie on a bench with a dumbbell in one hand, press the weight up towards the ceiling, then lower back down to chest level. Repeat for desired sets and reps."
+dumbbell lying one arm pronated triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Lie on a bench with a dumbbell in one hand, extend your arm straight up, lower the weight behind your head, and then extend your arm back up to the starting position, focusing on contracting your triceps."
+dumbbell lying one arm rear lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Lie on a bench with a dumbbell in one hand, raise arm to the side until parallel to the floor, then lower back down in a controlled motion for 4 sets."
+dumbbell lying one arm supinated triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Lie on a bench with a dumbbell in one hand, extend your arm straight up, lower the weight behind your head, and then extend your arm back up to the starting position, keeping your elbow stationary."
+dumbbell lying pronation,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5,"Lie on a bench with a dumbbell in hand, palm facing down, and slowly rotate wrist upward while keeping the arm stationary, then lower back down."
+dumbbell lying pronation on floor,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5,"Lie on the floor with a dumbbell in hand, palms facing down, and rotate wrists outward while keeping arms straight."
+dumbbell lying pullover on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,"Perform dumbbell lying pullovers on an exercise ball to target the pectorals, using a dumbbell as equipment, for an intermediate level workout to get fitter and lose weight, focusing on the chest muscles with 5 sets."
+dumbbell lying rear delt row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3,"Lie face down on a bench with a dumbbell in each hand, row the weights up towards your chest while keeping your elbows close to your body, and squeeze your shoulder blades together at the top of the movement."
+dumbbell lying rear lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Lie face down on a bench with a dumbbell in each hand, raise arms out to the sides in a reverse fly motion, then lower back down."
+dumbbell lying single extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Lie on a bench with a dumbbell in one hand, extend your arm straight up towards the ceiling, then lower the weight down towards your head, keeping your elbow stationary, and then press the weight back up to the starting position."
+dumbbell lying supine biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Lie on your back with a dumbbell in each hand, palms facing up, and curl the weights towards your shoulders while keeping your elbows still."
+dumbbell lying supination on floor,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5,"Lie on the floor with a dumbbell in each hand, palms facing up, and curl the weights towards your shoulders while keeping your elbows close to your body."
+dumbbell lying supination,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5,"Lie on a bench with a dumbbell in each hand, palms facing up, and curl the weights towards your shoulders while keeping your elbows close to your body."
+dumbbell lying supine curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Lie on your back on a bench with a dumbbell in each hand, palms facing up, and curl the weights towards your shoulders while keeping your upper arms stationary."
+dumbbell lying triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform dumbbell lying triceps extensions by lying on a bench with a dumbbell in each hand, lowering the weights towards your head, and extending your arms back up to target the triceps for 5 sets."
+dumbbell lying wide curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell lying wide curls by laying flat on a bench, holding a dumbbell in each hand with palms facing up, and curling the weights out to the sides while keeping elbows stationary."
+dumbbell neutral grip bench press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of dumbbell neutral grip bench press to target your triceps, using dumbbells at an intermediate level to achieve a fitter and leaner upper arms at home or in the gym."
+dumbbell one arm bench fly,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of dumbbell one arm bench fly with a dumbbell to target the pectorals and improve chest strength and definition.
+dumbbell one arm bent-over row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4,"Hold a dumbbell in one hand, hinge at the hips to bend over, and pull the weight up towards your chest, keeping your back straight and core engaged, then lower back down with control. Repeat for desired sets and reps."
+dumbbell one arm concetration curl (on stability ball),biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform dumbbell one arm concentration curls while seated on a stability ball, focusing on contracting the biceps with each repetition."
+dumbbell one arm fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,"Perform dumbbell one arm fly on exercise ball, targeting pectorals, using a dumbbell while lying on an exercise ball, for 5 sets to improve chest strength and aid in weight loss."
+dumbbell one arm chest fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform dumbbell one arm chest fly on exercise ball, targeting pectorals, using a dumbbell as equipment, at an intermediate level, in the gym or at home, with the goal to get fitter and lose weight, focusing on the chest muscles, as a weight exercise with 4 sets."
+dumbbell one arm decline chest press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,Perform 4 sets of one arm decline chest press with a dumbbell to target the pectorals and improve chest strength and definition.
+dumbbell one arm hammer press on exercise ball,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell one arm hammer press on exercise ball, targeting triceps, using a dumbbell on an exercise ball, for an intermediate level workout to get fitter, lose weight, and tone upper arms, completing 4 sets."
+dumbbell one arm hammer preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of one arm hammer preacher curls using a dumbbell to target the biceps for an intermediate level workout aimed at getting fitter and losing weight, suitable for both the gym and home."
+dumbbell one arm french press on exercise ball,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell one arm French press on an exercise ball targeting triceps with a dumbbell, for 4 sets, at an intermediate level, either at the gym or at home, to get fitter and lose weight while working the upper arms."
+dumbbell one arm kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Hold a dumbbell in one hand, lean forward with a straight back, extend your arm back while keeping your elbow close to your body, then lower back down and repeat for 4 sets."
+dumbbell one arm incline chest press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform dumbbell one arm incline chest press by lying on an incline bench with one arm holding a dumbbell, pressing the weight up towards the ceiling, and then lowering it back down in a controlled motion for 4 sets."
+dumbbell one arm lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of dumbbell one arm lateral raises with a dumbbell to target the shoulders and improve overall fitness and weight loss.
+dumbbell one arm lateral raise with support,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Perform 4 sets of one arm dumbbell lateral raises with support, targeting the delts, using a dumbbell while standing at an intermediate level to improve shoulder strength and definition for a fitter, weight loss goal."
+dumbbell one arm press on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,Perform dumbbell one arm press on exercise ball with a dumbbell while maintaining stability on the exercise ball to target the pectorals and chest muscles.
+dumbbell one arm prone hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform five sets of one arm prone hammer curls with a dumbbell, focusing on your biceps, to get fitter and lose weight."
+dumbbell one arm prone curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell one arm prone curls with a dumbbell, targeting the biceps, for 4 sets to get fitter and lose weight, suitable for intermediate level at both gym and home."
+dumbbell one arm pullover on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Perform dumbbell one arm pullover on exercise ball to target pectorals, using a dumbbell, for intermediate level at gym or home, aiming to get fitter and lose weight, focusing on chest with 3 sets."
+dumbbell one arm revers wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,4,"Hold a dumbbell in one hand with palm facing down, curl wrist up towards body, then slowly lower back down. Repeat for desired sets."
+dumbbell one arm reverse fly (with support),delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Stand with one hand and knee on a bench, holding a dumbbell in the opposite hand, then lift the dumbbell out to the side until arm is parallel to the ground, then lower back down."
+dumbbell one arm reverse preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Hold a dumbbell in one hand, rest your arm on a preacher bench with your palm facing down, curl the weight towards your shoulder, then lower back down in a controlled motion for 5 sets."
+dumbbell one arm reverse grip press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Perform dumbbell one arm reverse grip press, targeting pectorals, using a dumbbell at an intermediate level for 3 sets to get fitter and lose weight, either at the gym or at home."
+dumbbell one arm reverse spider curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell one arm reverse spider curls with a dumbbell, targeting the biceps, for 4 sets to improve upper arm strength and aid in weight loss."
+dumbbell one arm seated bicep curl on exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on an exercise ball with one arm holding a dumbbell, curl the weight up towards your shoulder while keeping your upper arm stationary."
+dumbbell one arm shoulder press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of dumbbell one arm shoulder presses to target your delts and improve shoulder strength and stability.
+dumbbell one arm shoulder press v. 2,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of one arm shoulder presses with a dumbbell, focusing on the deltoids, to improve fitness and aid in weight loss."
+dumbbell one arm seated hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform 3 sets of dumbbell one arm seated hammer curls to target the biceps, using a dumbbell at an intermediate level for a fitter and weight loss goal, either at the gym or at home."
+dumbbell one arm standing curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform four sets of dumbbell one arm standing curls to target the biceps using a dumbbell, focusing on proper form and controlled movements."
+dumbbell one arm seated neutral wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,3,"Sit on a bench with your arm resting on your thigh, palm facing up, and curl the dumbbell towards your body using only your wrist."
+dumbbell one arm triceps extension (on bench),triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Sit on a bench with one arm holding a dumbbell overhead, lower the weight behind your head, then extend your arm back up."
+dumbbell one arm snatch,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of dumbbell one arm snatches with a focus on engaging the glutes, using a dumbbell at an intermediate level to target the upper legs for a fitter, weight loss goal."
+dumbbell one arm upright row,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of dumbbell one arm upright rows with a dumbbell to target the deltoids and improve shoulder strength and definition.
+dumbbell one arm wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5,"Hold a dumbbell in one hand, rest your forearm on a bench or thigh, curl the weight up towards your body using only your wrist, then lower back down slowly."
+dumbbell over bench one arm  neutral wrist curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Hold a dumbbell with a neutral wrist position, curl your arm over a bench while keeping your upper arm stationary, focusing on engaging your biceps."
+dumbbell one arm standing hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Stand with feet shoulder-width apart, hold a dumbbell in one hand with a neutral grip, curl the weight towards shoulder while keeping elbow close to body, then lower back down and repeat for desired sets and reps."
+dumbbell one leg fly on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Perform one leg dumbbell fly on an exercise ball, targeting the pectorals with a dumbbell, for 3 sets at an intermediate level to get fitter and lose weight, either at the gym or at home."
+dumbbell over bench one arm wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,4,"Hold a dumbbell in one hand, rest your forearm on a bench with palm facing up, and curl the weight towards your body using only your wrist, then lower back down."
+dumbbell over bench revers wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,3,"Sit on a bench with palms facing down, hold a dumbbell in each hand, curl the weights up towards your body while keeping your wrists straight, then slowly lower back down."
+dumbbell over bench neutral wrist curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a bench with a dumbbell in each hand, palms facing up, and curl the weights towards your shoulders while keeping your wrists in a neutral position."
+dumbbell one arm zottman preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of dumbbell one arm zottman preacher curls to target the biceps, using a dumbbell, at an intermediate level in the gym or at home to get fitter and lose weight."
+dumbbell over bench wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,4,"Perform dumbbell over bench wrist curls by sitting on a bench with your forearms resting on the bench, palms facing up, and curling the dumbbell up towards your body, then lowering back down."
+dumbbell palm rotational bent over row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4,"Hold a dumbbell in each hand, bend over at the waist, rotate palms towards ceiling, and row dumbbells towards chest while keeping back straight."
+dumbbell over bench one arm reverse wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,3,"Hold a dumbbell in one hand and sit on a bench with your arm extended over the edge, palm facing down, then curl your wrist upwards towards your body."
+dumbbell peacher hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell preacher hammer curls with a dumbbell, targeting the biceps, for 4 sets to get fitter and lose weight, suitable for intermediate level at the gym or at home."
+dumbbell palms in incline bench press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform dumbbell palms in incline bench press for 5 sets to target the triceps, using dumbbells on an incline bench for an intermediate level workout to get fitter and lose weight."
+dumbbell preacher curl over exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform dumbbell preacher curls while seated on an exercise ball, focusing on contracting the biceps with each repetition."
+dumbbell plyo squat,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,3,"Perform dumbbell plyo squats by holding a dumbbell in each hand, squatting down, then exploding up into a jump, landing softly back into a squat position, for 3 sets."
+dumbbell preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell preacher curls with proper form for 4 sets to target and strengthen your biceps, using a dumbbell at an intermediate level for a fitter and weight loss goal."
+dumbbell prone incline curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell prone incline curls with a dumbbell while lying face down on an incline bench, targeting the biceps for 4 sets."
+dumbbell press on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform dumbbell press on an exercise ball for 4 sets to target the pectorals and chest muscles, using a dumbbell at an intermediate level to achieve the goal of getting fitter and losing weight."
+dumbbell prone incline hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform dumbbell prone incline hammer curls with a dumbbell while lying face down on an incline bench, targeting the biceps for 5 sets to get fitter and lose weight at an intermediate level."
+dumbbell pullover,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of dumbbell pullovers targeting the pectorals using a dumbbell at an intermediate level to get fitter and lose weight.
+dumbbell pronate-grip triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Stand with feet shoulder-width apart, hold a dumbbell with both hands above your head, lower the weight behind your head by bending your elbows, then extend your arms back up to the starting position."
+dumbbell pullover on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Perform dumbbell pullovers on an exercise ball to target the pectorals, using a dumbbell, for 3 sets at an intermediate level to get fitter and lose weight."
+dumbbell push press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of dumbbell push presses with a focus on the shoulders to get fitter and lose weight, using dumbbells at an intermediate level."
+dumbbell raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Perform 4 sets of dumbbell raises targeting the deltoids with a dumbbell, either at the gym or at home, to get fitter and lose weight."
+dumbbell pullover hip extension on exercise ball,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,5,"Perform dumbbell pullover hip extensions on an exercise ball to target the pectorals, using a dumbbell as equipment, for an intermediate level workout aiming to get fitter and lose weight, focusing on the chest with 5 sets."
+dumbbell rear delt raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Perform dumbbell rear delt raises for 4 sets to target and strengthen the deltoid muscles, holding a dumbbell in each hand with palms facing in and raising arms out to the sides until they are parallel to the floor."
+dumbbell rear fly,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Perform 4 sets of dumbbell rear flys to target the delts, using dumbbells at an intermediate level to achieve a fitter and weight loss goal at the gym or at home."
+dumbbell rear delt row_shoulder,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Perform dumbbell rear delt rows while standing, holding a dumbbell in each hand, and pulling the weights up towards your shoulders, focusing on engaging your deltoid muscles."
+dumbbell rear lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Perform dumbbell rear lateral raises by standing with a dumbbell in each hand, palms facing in, and lifting both arms out to the sides until they are parallel to the floor, then slowly lower back down."
+dumbbell rear lateral raise (support head),delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Perform dumbbell rear lateral raises while supporting your head with your other hand, focusing on targeting the deltoid muscles, using dumbbells for an intermediate level workout to get fitter and lose weight, completing 5 sets."
+dumbbell rear lunge,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4,"Perform dumbbell rear lunges with a weight in each hand, stepping back with one leg at a time while keeping your upper body upright, for 4 sets to target the glutes and upper legs for an intermediate level workout aimed at getting fitter and losing weight."
+dumbbell revers grip biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,Perform dumbbell revers grip biceps curls for 5 sets to target the biceps and improve upper arm strength for a fitter body and weight loss.
+dumbbell reverse fly,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Perform dumbbell reverse flys with proper form, keeping a slight bend in the elbows and squeezing the shoulder blades together at the top of the movement for 4 sets."
+dumbbell reverse bench press,pectorals,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,chest,weight,3,"Lie on a bench with your back flat, hold a dumbbell in each hand with palms facing towards you, and press the weights up towards the ceiling while keeping your elbows close to your body."
+dumbbell reverse grip incline bench one arm row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4,"Perform dumbbell reverse grip incline bench one arm rows for 4 sets to target the upper back, using a dumbbell and maintaining proper form throughout."
+dumbbell reverse grip incline bench two arm row,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3,"Perform dumbbell reverse grip incline bench two arm rows for 3 sets to target the upper back, using dumbbells and an incline bench at an intermediate level to get fitter and lose weight."
+dumbbell reverse preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell reverse preacher curls for 4 sets to target your biceps, using a dumbbell while keeping your upper arms stationary on a preacher bench."
+dumbbell reverse spider curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Hold a dumbbell in each hand, bend over slightly, and curl the weights up towards your shoulders while keeping your elbows close to your body."
+dumbbell reverse grip row (female),upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,4,"Hold a dumbbell in each hand with palms facing up, bend at the waist, and pull the weights towards your chest, squeezing your shoulder blades together, then lower back down with control."
+dumbbell reverse wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,4,"Hold a dumbbell in each hand with palms facing down, curl the weights upwards by bending your wrists, then slowly lower back down."
+dumbbell scott press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of dumbbell scott press to target the delts using dumbbells at an intermediate level for shoulder strength and weight loss goals.
+dumbbell rotation reverse fly,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, bend at the waist, and perform a reverse fly motion by raising arms out to the sides while keeping a slight bend in the elbows, then lower back down."
+dumbbell seated alternate front raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Sit on a bench holding a dumbbell in each hand, raise one arm straight in front of you while keeping the other arm down, alternate arms for each set."
+dumbbell seated alternate hammer curl on exercise ball,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on an exercise ball, hold a dumbbell in each hand, and alternate curling the weights up towards your shoulders while keeping your elbows close to your body."
+dumbbell romanian deadlift,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Perform dumbbell romanian deadlifts with a dumbbell, focusing on engaging the glutes, for 5 sets to target the upper legs and achieve a fitter, weight loss goal at an intermediate level."
+dumbbell seated alternate press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Sit on a bench with a dumbbell in each hand, press one dumbbell overhead while keeping the other at shoulder level, alternate arms for each repetition."
+dumbbell seated alternate shoulder,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Sit on a bench with a dumbbell in each hand, raise one arm to shoulder height while keeping the other arm down, alternate arms for 5 sets."
+dumbbell seated bent over alternate kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Sit on a bench with a dumbbell in each hand, bend over slightly, and alternate extending your arms back to fully straighten while keeping your elbows close to your body."
+dumbbell seated bench extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a bench with a dumbbell in each hand, extend arms straight up, lower dumbbells behind head, and then raise back up for 4 sets."
+dumbbell seated bent arm lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Sit on a bench with a dumbbell in each hand, bend your arms slightly, and raise the dumbbells out to the sides until they reach shoulder height, then lower back down."
+dumbbell seated bent over triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a bench with your back straight, hold a dumbbell with both hands behind your head, and extend your arms upwards to work your triceps."
+dumbbell seated bicep curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Sit on a bench with back straight, hold a dumbbell in each hand with palms facing up, curl the weights towards your shoulders, and slowly lower back down."
+dumbbell seated biceps curl to shoulder press,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a bench with a dumbbell in each hand, curl the weights up to your shoulders, then press them overhead, and lower back down for 4 sets."
+dumbbell seated biceps curl (on stability ball),biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a stability ball with a dumbbell in each hand, curl the weights towards your shoulders while keeping your elbows stationary, then lower back down and repeat for 4 sets."
+dumbbell seated calf raise,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,3,"Sit on a chair with a dumbbell on your knees, raise your heels as high as possible, then lower them back down for 3 sets."
+dumbbell seated curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Sit on a bench with a dumbbell in each hand, curl the weights towards your shoulders while keeping your elbows stationary, and then lower back down."
+dumbbell seated front raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Sit on a bench with a dumbbell in each hand, palms facing down, and raise the dumbbells in front of you to shoulder height, keeping your arms straight."
+dumbbell seated hammer curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a bench with a dumbbell in each hand, palms facing each other, and curl the weights up towards your shoulders, keeping your elbows close to your body."
+dumbbell seated inner biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Sit on a bench with a dumbbell in each hand, curl the weights towards your chest while keeping your elbows close to your body, then slowly lower back down."
+dumbbell seated kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a bench holding a dumbbell in one hand, extend your arm back by straightening your elbow, and return to starting position for 4 sets."
+dumbbell seated lateral raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Sit on a bench with a dumbbell in each hand, raise arms out to the sides until they are parallel to the floor, then lower back down slowly for 5 sets."
+dumbbell seated lateral raise v. 2,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Sit on a bench with a dumbbell in each hand, raise arms out to the sides until they are parallel to the floor, then lower back down slowly for 5 sets."
+dumbbell seated neutral wrist curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Sit on a bench with your back straight, hold a dumbbell in each hand with palms facing up, and curl the weights towards your shoulders while keeping your wrists in a neutral position."
+dumbbell seated one arm bicep curl on exercise ball with leg raised,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on an exercise ball with one leg raised, holding a dumbbell in one hand and perform a bicep curl while keeping your core engaged."
+dumbbell seated one arm kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a bench with a dumbbell in one hand, extend arm behind you while keeping elbow close to body, then return to starting position."
+dumbbell seated one arm rotate,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,3,"Sit on a bench holding a dumbbell in one hand, rotate your forearm upwards and then back down in a controlled motion, repeat on both arms for 3 sets."
+dumbbell seated one leg calf raise,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,3,"Sit on a bench with a dumbbell in one hand, place the ball of one foot on a step with the heel hanging off, and raise your heel as high as possible, then lower back down."
+dumbbell seated one leg calf raise - hammer grip,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,5,"Sit on a bench with one leg raised, holding a dumbbell in each hand with a hammer grip, and raise your heel as high as possible, then lower back down."
+dumbbell seated preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform dumbbell seated preacher curls for 3 sets to target your biceps, using a dumbbell while seated with your arms resting on the preacher bench."
+dumbbell seated palms up wrist curl,forearms,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower arms,weight,5,"Sit on a bench with a dumbbell in each hand, palms facing up, and curl the weights towards you, focusing on contracting your forearms."
+dumbbell seated one leg calf raise - palm up,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,5,"Sit on a bench with one leg bent and the other extended, hold a dumbbell in one hand with palm facing up, raise your heel as high as possible, then lower it back down."
+dumbbell seated revers grip concentration curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a bench holding a dumbbell with an underhand grip, curl the weight towards your shoulder while keeping your elbow stationary, then lower back down with control."
+dumbbell seated reverse grip one arm overhead tricep extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a bench holding a dumbbell with an overhand grip, extend your arm overhead, and lower the weight behind your head to fully extend your tricep, then return to starting position."
+dumbbell seated shoulder press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Sit on a bench with back support, hold a dumbbell in each hand at shoulder height, press the weights overhead, and lower back down with control for 5 sets."
+dumbbell seated shoulder press (parallel grip),delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Sit on a bench with back support, hold a dumbbell in each hand at shoulder height with palms facing each other, press the weights overhead until arms are fully extended, and lower back down to starting position."
+dumbbell seated triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Sit on a bench holding a dumbbell overhead with both hands, lower the weight behind your head by bending at the elbows, then straighten your arms to return to starting position."
+dumbbell shrug,traps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,5,"Hold a dumbbell in each hand, stand up straight, and shrug your shoulders up towards your ears, then lower back down in a controlled motion for 5 sets."
+dumbbell side bend,abs,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,waist,weight,5,"Hold a dumbbell in one hand, bend sideways at the waist while keeping your back straight, then return to starting position and repeat on the other side for 5 sets."
+dumbbell side lying one hand raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Lie on your side with a dumbbell in one hand, raise your arm up to shoulder height, then lower back down slowly."
+dumbbell single leg calf raise,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,5,"Hold a dumbbell in one hand, stand on one leg, and raise your heel as high as possible, then lower back down. Repeat for desired sets and switch legs."
+dumbbell side plank with rear fly,upper back,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,back,weight,3,"Start in a side plank position with a dumbbell in top hand, raise dumbbell towards ceiling then lower back down, repeat for desired sets."
+dumbbell single arm overhead carry,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Hold a dumbbell in one hand and walk with your arm extended overhead, focusing on engaging your deltoid muscles."
+dumbbell single leg deadlift with stepbox support,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4,"Stand on one leg on a stepbox, holding a dumbbell in one hand, hinge at the hips to lower the dumbbell towards the ground while keeping your back straight, then return to starting position."
+dumbbell single leg deadlift,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Stand with feet hip-width apart, holding a dumbbell in one hand, hinge at the hips to lower the weight towards the floor while lifting one leg straight back, then return to starting position and repeat on the other leg for 5 sets."
+dumbbell single leg squat,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4,"Perform dumbbell single leg squats with a dumbbell in one hand, standing on one leg with the other leg extended out in front, lowering down into a squat position and then pushing back up to starting position for 4 sets."
+dumbbell single leg split squat,quads,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4,"Perform dumbbell single leg split squats with a dumbbell in one hand, keeping your back straight and lowering your body until your front thigh is parallel to the ground, then pushing back up to starting position."
+dumbbell squat,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,4,"Perform dumbbell squats with proper form, focusing on engaging the glutes, for 4 sets to strengthen the upper legs and achieve a fitter, weight loss goal."
+dumbbell standing alternate hammer curl and press,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform 3 sets of dumbbell standing alternate hammer curl and press, targeting the biceps, using dumbbells while standing and alternating hammer curls and shoulder presses."
+dumbbell standing alternate raise,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, raise one arm at a time to shoulder height, alternating arms for 5 sets."
+dumbbell standing alternate overhead press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, press one dumbbell overhead while keeping the other at shoulder height, alternate sides for 3 sets."
+dumbbell standing alternating tricep kickback,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, extend one arm back while keeping elbow close to body, alternate arms for each set."
+dumbbell standing bent over one arm triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Stand with feet hip-width apart, holding a dumbbell in one hand, hinge at the hips to bend over, keeping back flat, extend arm behind head, then return to starting position, repeat for desired sets."
+dumbbell standing bent over two arm triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Stand with feet shoulder-width apart, bend at the waist, keeping back straight, hold a dumbbell in both hands behind your head, extend arms straight up, then lower back down."
+dumbbell standing biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of dumbbell standing biceps curls using an intermediate level dumbbell to target the biceps and improve upper arm strength for a fitter, weight loss-focused workout."
+dumbbell standing around world,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, raise arms out to the sides and make circles in a clockwise motion, then switch to counterclockwise, for 3 sets."
+dumbbell standing calf raise,calves,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,lower legs,weight,4,"Stand with dumbbells in hand, raise heels as high as possible, then lower back down. Repeat for 4 sets."
+dumbbell standing concentration curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of dumbbell standing concentration curls to target the biceps, using a dumbbell and focusing on isolating the upper arms for an advanced level workout aimed at getting fitter and losing weight."
+dumbbell standing front raise above head,delts,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, raise arms straight in front of you to shoulder height, then lift dumbbells above head, keeping arms straight, lower back down and repeat for 5 sets."
+dumbbell standing kickback,triceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, extend arms back to fully straighten elbows while keeping upper arms still, then return to starting position."
+dumbbell standing inner biceps curl v. 2,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing towards your body, curl the weights towards your chest while keeping your elbows close to your body, then slowly lower back down."
+dumbbell standing one arm curl over incline bench,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform standing one arm dumbbell curls over an incline bench, focusing on contracting the biceps, for 5 sets."
+dumbbell standing one arm extension,triceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Stand with feet shoulder-width apart, hold a dumbbell in one hand, extend arm overhead, keeping elbow close to head, lower dumbbell behind head, and extend arm back up to starting position for 4 sets."
+dumbbell standing one arm curl (over incline bench),biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Stand with one arm holding a dumbbell over an incline bench, curl the dumbbell up towards your shoulder while keeping your elbow close to your body, then lower back down with control."
+dumbbell standing one arm palm in press,delts,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of dumbbell standing one arm palm in presses, targeting the delts, using a dumbbell while standing with palm facing in for an advanced shoulder workout to get fitter and lose weight."
+dumbbell standing one arm reverse curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Stand with feet hip-width apart, holding a dumbbell in one hand with palm facing down, curl the weight up towards your shoulder while keeping your elbow close to your body, then lower back down with control. Repeat on both arms for 4 sets."
+dumbbell standing overhead press,delts,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Perform 3 sets of dumbbell standing overhead press to target the delts, using a dumbbell at an advanced level for a fitter and weight loss goal."
+dumbbell standing palms in press,delts,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Stand with dumbbells in each hand, palms facing in, press dumbbells overhead while keeping core engaged, lower back down to starting position."
+dumbbell standing one arm concentration curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of dumbbell standing one arm concentration curls with a dumbbell, focusing on the biceps, to get fitter and lose weight."
+dumbbell standing preacher curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform standing preacher curls with dumbbells, focusing on contracting your biceps while keeping your upper arms against the preacher bench, for 3 sets."
+dumbbell standing reverse curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Stand upright with a dumbbell in each hand, palms facing down, and curl the weights up towards your shoulders while keeping your elbows close to your body."
+dumbbell standing triceps extension,triceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Stand with feet shoulder-width apart, hold a dumbbell with both hands overhead, lower the weight behind your head while keeping arms close to your ears, and then extend arms back up to starting position."
+dumbbell standing zottman preacher curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of dumbbell standing zottman preacher curls to target the biceps using dumbbells, starting with palms facing up and rotating to palms facing down at the top of the movement."
+dumbbell step up single leg balance with bicep curl,biceps,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform a dumbbell step up with single leg balance while simultaneously doing a bicep curl, focusing on your biceps, using a dumbbell for an advanced workout to get fitter and lose weight, completing 4 sets."
+dumbbell step-up,glutes,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of dumbbell step-ups to target the glutes and upper legs, using a dumbbell for added resistance, aiming to get fitter and lose weight."
+dumbbell step-up lunge,quads,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Perform dumbbell step-up lunges with a dumbbell in each hand, stepping up onto a bench with one leg at a time, ensuring your knee does not go past your toes, for 5 sets."
+dumbbell stiff leg deadlift,glutes,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper legs,weight,4,Perform 4 sets of dumbbell stiff leg deadlifts to target the glutes and upper legs for advanced level fitness and weight loss goals using dumbbells.
+dumbbell straight arm pullover,pectorals,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,chest,weight,4,"Perform dumbbell straight arm pullovers with 4 sets to target pectorals, using a dumbbell at an advanced level to get fitter and lose weight."
+dumbbell straight leg deadlift,glutes,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper legs,weight,4,"Perform dumbbell straight leg deadlifts with a dumbbell in each hand, keeping legs straight and back flat, for 4 sets to target glutes and upper legs, aiming to get fitter and lose weight."
+dumbbell sumo pull through,glutes,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Stand with feet wide apart, holding a dumbbell between legs, hinge at hips to lower dumbbell towards floor, then drive hips forward to stand up, squeezing glutes at the top."
+dumbbell step-up split squat,quads,dumbbell,Advanced,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Perform dumbbell step-up split squats by stepping onto a bench with one foot while holding dumbbells, lowering back knee towards the ground in a lunge position, then returning to starting position, completing 5 sets."
+dumbbell supported squat,quads,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Perform dumbbell supported squats with a dumbbell in each hand, keeping your back straight and lowering your body until your thighs are parallel to the ground, then return to starting position for 5 sets."
+dumbbell tate press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform dumbbell tate press by lying on a bench with dumbbells in hand, lower the weights towards your chest, then press them back up while keeping elbows close to your body."
+dumbbell tricep kickback with stork stance,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform dumbbell tricep kickbacks while balancing on one leg in a stork stance, focusing on isolating and strengthening the triceps for 3 sets."
+dumbbell w-press,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Perform 3 sets of dumbbell w-presses targeting the delts using dumbbells, suitable for intermediate level to get fitter and lose weight at home or in the gym."
+dumbbell waiter biceps curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Hold a dumbbell in one hand at shoulder height, palm facing up, while keeping your elbow close to your body, then curl the weight up towards your shoulder while keeping your back straight."
+dumbbell zottman preacher curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Perform dumbbell zottman preacher curls with a dumbbell, starting with palms facing up and rotating to palms facing down at the top of the movement, for 4 sets to target the biceps and upper arms, aiming to get fitter and lose weight at an intermediate level in the gym or at home."
+dynamic chest stretch (male),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform dynamic chest stretches by extending arms out to the sides and bringing them together in front of your chest in a fluid motion for 5 sets.
+dumbbells seated triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Sit on a chair with your back straight, hold a dumbbell in both hands above your head, slowly lower the weight behind your head by bending your elbows, then extend your arms back up to the starting position."
+dumbbell twisting bench press,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,5,"Perform dumbbell twisting bench presses, targeting the triceps, using a dumbbell, for 5 sets to get fitter and lose weight, suitable for intermediate level at the gym or at home."
+dumbbell upright row,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of dumbbell upright rows using a dumbbell to target the delts and improve shoulder strength and definition.
+elbow lift - reverse push-up,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of elbow lift - reverse push-ups to target the upper back using only your body weight, aiming to get fitter and lose weight."
+elbow dips,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform 3 sets of elbow dips to target the triceps using your body weight, focusing on the upper arms to get fitter and lose weight."
+dumbbell upright row (back pov),delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,4,"Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing your body, and lift the dumbbells towards your chin, keeping elbows high and close to your body, then lower back down with control."
+dumbbell upright shoulder external rotation,delts,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,shoulders,weight,3,"Hold a dumbbell in each hand, keeping elbows close to body, raise arms out to sides to shoulder height, then rotate forearms up and out to the sides, lower back down and repeat for 3 sets."
+dumbbell zottman curl,biceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,3,"Perform 3 sets of dumbbell zottman curls to target the biceps and upper arms, using a dumbbell, at an intermediate level for a goal of getting fitter and losing weight."
+elbow-to-knee,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of elbow-to-knee exercises targeting the abs using only your body weight to get fitter and lose weight, focusing on the waist."
+elevator,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Stand with feet hip-width apart, bend at the waist keeping back straight, extend arms above head, then lower arms behind head while squeezing shoulder blades together, return to start position for 4 sets."
+exercise ball alternating arm ups,lats,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform alternating arm ups while lying face down on an exercise ball, lifting one arm at a time towards the ceiling to target the lats for 5 sets."
+exercise ball back extension with arms extended,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform 5 sets of exercise ball back extensions with arms extended, targeting the spine to get fitter and lose weight, using an exercise ball at an intermediate level."
+exercise ball dip,triceps,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform 3 sets of exercise ball dips to target your triceps, using an exercise ball at an intermediate level to get fitter and lose weight."
+exercise ball hug,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3,"Sit on an exercise ball, hug it tightly while keeping your back straight, and hold for the specified duration for 3 sets to target the spine and improve back strength."
+exercise ball hip flexor stretch,glutes,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4,Perform 4 sets of exercise ball hip flexor stretches to target the glutes and improve flexibility in the upper legs.
+exercise ball back extension with knees off ground,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4,Perform exercise ball back extensions with knees off the ground for 4 sets to target the spine and improve back strength and stability.
+exercise ball back extension with rotation,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of exercise ball back extension with rotation to target the spine, using an exercise ball at an intermediate level to get fitter and lose weight."
+exercise ball back extension with hands behind head,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform 5 sets of exercise ball back extensions with hands behind head to target the spine, using an exercise ball at an intermediate level for a fitter, weight loss goal."
+exercise ball on the wall calf raise,calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,4,"Stand with exercise ball between lower back and wall, hold dumbbell in each hand, raise heels off ground, lower back down to starting position, repeat for desired sets."
+exercise ball lat stretch,lats,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3,"Sit on an exercise ball, reach arms overhead and lean to one side for a deep lat stretch, hold for desired duration, switch sides, repeat for 3 sets."
+exercise ball lower back stretch (pyramid),lats,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3,"Sit on the exercise ball, walk your hands forward into a pyramid position, and hold the stretch for the desired duration, focusing on stretching your lats."
+exercise ball lying side lat stretch,lats,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,4,"Lie on your side on an exercise ball with your arm extended overhead and gently stretch your lats by reaching towards the floor, then switch sides after each set."
+exercise ball one leg prone lower body rotation,glutes,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Lie face down on an exercise ball with one leg lifted, rotate lower body side to side while engaging glutes, do 4 sets."
+exercise ball on the wall calf raise (tennis ball between knees),calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,3,"Stand with an exercise ball between your lower back and a wall, holding a dumbbell in each hand, raise your heels off the ground while squeezing the tennis ball between your knees, then lower back down."
+exercise ball on the wall calf raise (tennis ball between ankles),calves,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,lower legs,weight,3,"Stand with an exercise ball between your lower back and the wall, holding a dumbbell in each hand, raise your heels to lift your body up, squeezing the calves, while also holding a tennis ball between your ankles."
+exercise ball prone leg raise,spine,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,3,"Lie facedown on an exercise ball with your hands on the floor, raise one leg at a time while keeping your core engaged for 3 sets."
+exercise ball one legged diagonal kick hamstring curl,glutes,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,3,Perform one-legged diagonal kicks while curling the hamstring on an exercise ball for 3 sets.
+exercise ball pike push up,pectorals,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform exercise ball pike push ups for 4 sets to target pectorals and chest, using an exercise ball for an intermediate level workout to get fitter and lose weight."
+exercise ball seated hamstring stretch,hamstrings,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Sit on an exercise ball, extend one leg out straight with heel on the ground, hinge at hips and lean forward to feel a stretch in the back of the thigh, hold and switch legs."
+exercise ball seated triceps stretch,triceps,Exercise Ball,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,duration,5,"Sit on an exercise ball, extend one arm overhead and bend at the elbow to stretch the triceps, holding for a duration of time, for 5 sets."
+exercise ball supine triceps extension,triceps,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper arms,weight,4,"Lie on an exercise ball holding a dumbbell with both hands, extend arms towards the ceiling, lower the weight behind your head while keeping elbows stationary, then return to starting position."
+ez bar french press on exercise ball,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of ez bar french press on exercise ball targeting triceps with an ez barbell for an intermediate level workout to get fitter and lose weight.
+ez bar seated close grip concentration curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform 3 sets of ez bar seated close grip concentration curls to target the biceps and improve upper arm strength.
+ez bar lying bent arms pullover,lats,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,Perform 3 sets of ez bar lying bent arms pullover using an ez barbell to target the lats and improve back strength for fitness and weight loss.
+ez barbell anti gravity press,delts,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of ez barbell anti gravity press to target the deltoids and improve shoulder strength and definition.
+ez bar reverse grip bent over row,upper back,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Grab the ez bar with a reverse grip, bend over at the waist, and row the barbell towards your chest, squeezing your shoulder blades together at the top of the movement for 4 sets."
+ez bar lying close grip triceps extension behind head,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,Perform 4 sets of ez bar lying close grip triceps extensions behind head to target triceps using an ez barbell at an intermediate level to get fitter and lose weight.
+ez bar standing french press,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Grab the ez barbell with an overhand grip, stand with your feet shoulder-width apart, and extend your arms overhead, then lower the bar behind your head by bending at the elbows and keeping your upper arms stationary, then extend your arms back to the starting position to target your triceps."
+ez barbell close grip preacher curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of ez barbell close grip preacher curls to target the biceps and improve upper arm strength for a fitter, weight loss goal."
+ez barbell close-grip curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of ez barbell close-grip curls to target your biceps and improve upper arm strength for a fitter, weight loss goal."
+ez barbell curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of ez barbell curls targeting the biceps using an ez barbell at an intermediate level to get fitter and lose weight.
+ez barbell decline close grip face press,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of ez barbell decline close grip face press to target triceps, using an ez barbell for an intermediate level workout aimed at getting fitter and losing weight, focusing on the upper arms."
+ez barbell decline triceps extension,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform 3 sets of ez barbell decline triceps extensions targeting the triceps using an ez barbell for an intermediate level workout to get fitter and lose weight.
+ez barbell incline triceps extension,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of ez barbell incline triceps extensions to target and strengthen the triceps for a fitter, weight loss goal."
+ez barbell jm bench press,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of ez barbell jm bench press to target triceps, using an ez barbell at an intermediate level to get fitter and lose weight, focusing on the upper arms."
+ez barbell reverse grip curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Hold the ez barbell with an underhand grip, curl the barbell towards your chest while keeping your elbows close to your body, then slowly lower back down."
+ez barbell seated curls,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Perform 5 sets of ez barbell seated curls to target your biceps, using an ez barbell as equipment, to get fitter and lose weight, focusing on your upper arms."
+ez barbell spider curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform ez barbell spider curls for 5 sets to target your biceps and improve upper arm strength.
+ez barbell seated triceps extension,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of ez barbell seated triceps extensions to target and strengthen your triceps for a fitter and leaner upper body.
+ez barbell reverse grip preacher curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform 3 sets of ez barbell reverse grip preacher curls to target the biceps using an ez barbell at an intermediate level to get fitter and lose weight.
+ez-bar biceps curl (with arm blaster),biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,Perform 4 sets of ez-bar biceps curls using an arm blaster to target the biceps with an ez barbell for an intermediate level workout focused on getting fitter and losing weight.
+ez-bar close-grip bench press,triceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of ez-bar close-grip bench press using an ez barbell to target the triceps and improve upper arm strength for a fitter, weight loss goal."
+farmers walk,quads,dumbbell,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,weight,5,"Hold a dumbbell in each hand and walk for a set distance or time, focusing on engaging your quads and keeping good posture."
+ez-barbell standing wide grip biceps curl,biceps,ez barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,Perform 4 sets of ez-barbell standing wide grip biceps curls to target the biceps using an ez barbell at an intermediate level to get fitter and lose weight.
+finger curls,forearms,barbell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,5,Perform 5 sets of finger curls with a barbell to target and strengthen your forearms for an intermediate level workout aiming to get fitter and lose weight.
+flag,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of flag exercise targeting the abs with body weight, focusing on the waist, for the goal of getting fitter and losing weight."
+flexion leg sit up (straight arm),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform flexion leg sit ups with straight arms to target abs, using body weight, for 4 sets at beginner level to get fitter and lose weight."
+floor fly (with barbell),pectorals,barbell,Beginner,1,0,Get Fitter & Lose Weight,chest,weight,4,Perform 4 sets of floor fly with a barbell to target your pectorals and improve chest strength.
+flexion leg sit up (bent knee),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform flexion leg sit-ups with bent knees, focusing on engaging the abs, using only your body weight, for 3 sets to improve fitness and aid in weight loss."
+forward jump,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,Perform 5 sets of forward jumps using only your body weight to target your quads and improve overall fitness and weight loss goals.
+flutter kicks,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform 5 sets of flutter kicks to target your glutes and upper legs, aiming to get fitter and lose weight."
+forward lunge (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,Perform 4 sets of forward lunges using only your body weight to target your glutes and upper legs for a beginner level workout to get fitter and lose weight.
+frankenstein squat,glutes,barbell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform Frankenstein squats with a barbell, focusing on engaging your glutes, for 3 sets to get fitter and lose weight."
+frog crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of frog crunches using only your body weight to target your abs and waist, aiming to get fitter and lose weight."
+front lever,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform front lever exercise using only your body weight, focusing on engaging your abs, for 3 sets to improve fitness and aid in weight loss, suitable for beginners at the gym or at home."
+front plank with twist,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Begin in a plank position, twist your body to one side while keeping your core engaged, return to center, then twist to the other side, repeat for 4 sets."
+frog planche,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform frog planche by starting in a push-up position, then bringing your knees towards your elbows while keeping your back straight, hold for a few seconds, and return to starting position for 5 sets."
+front lever reps,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform 5 sets of front lever reps using body weight at the gym or at home to target the upper back, aiming to get fitter and lose weight."
+full maltese,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform 3 sets of full maltese exercise targeting abs using body weight, focusing on waist, to get fitter and lose weight."
+full planche push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform full planche push-ups with proper form, focusing on engaging the pectoral muscles, for 4 sets at either the gym or at home to improve overall fitness and aid in weight loss."
+full planche,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform full planche exercise for 4 sets to target abs, using only body weight, to get fitter and lose weight at the beginner level, either at the gym or at home."
+glute bridge march,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform glute bridge with alternating leg marches, ensuring hips stay lifted and core engaged, for 3 sets."
+glute bridge two legs on bench (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Lie on your back with both feet on a bench, lift hips towards the ceiling, squeeze glutes at the top, then lower back down and repeat for 5 sets."
+gironda sternum chin,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform 3 sets of Gironda sternum chin exercises to target the lats using only your body weight, aiming to get fitter and lose weight."
+glute-ham raise,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,Perform 5 sets of glute-ham raises using only your body weight to target your hamstrings and upper legs for a beginner level workout aimed at getting fitter and losing weight.
+gorilla chin,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform 4 sets of gorilla chin exercise targeting abs using body weight, focusing on the waist, to get fitter and lose weight."
+groin crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform 4 sets of groin crunches using only your body weight to target your abs and waist, aiming to get fitter and lose weight."
+half knee bends (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3,Perform 3 sets of half knee bends with body weight at a beginner level to target the cardiovascular system and improve fitness while aiming to lose weight.
+hands bike,pectorals,upper body ergometer,Intermediate,1,0,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of hands bike on an upper body ergometer targeting the pectorals to get fitter and lose weight.
+hamstring stretch,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform 5 sets of hamstring stretches, focusing on the upper legs, using only your body weight, to get fitter and lose weight."
+hack one leg calf raise,calves,sled machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4,"Perform hack one leg calf raises using a sled machine for 4 sets to target and strengthen your calves, focusing on getting fitter and losing weight."
+half sit-up (male),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform 4 sets of half sit-ups with body weight to target the abs and waist, aiming to get fitter and lose weight."
+hack calf raise,calves,sled machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3,Perform 3 sets of hack calf raises on the sled machine to target the calves and improve lower leg strength for fitness and weight loss goals at an intermediate level.
+hands reversed clasped circular toe touch (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Stand with feet hip-width apart, clasp hands behind back, bend forward at the waist, and touch toes in a circular motion while engaging glutes."
+handstand,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4,"Perform 4 sets of handstands to target triceps, using body weight, to get fitter and lose weight, suitable for beginners at both the gym and home."
+hands clasped circular toe touch (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Stand with feet shoulder-width apart, clasp hands together and reach down to touch toes in a circular motion, focusing on engaging the glutes, perform 3 sets."
+hanging leg hip raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform hanging leg hip raises by hanging from a pull-up bar, raising legs to hip level while keeping them straight, then lowering back down for 5 sets."
+hanging leg raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform hanging leg raises by hanging from a pull-up bar, raising your legs up towards the ceiling while keeping them straight, then lowering them back down with control for 3 sets."
+hanging oblique knee raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform hanging oblique knee raises by hanging from a pull-up bar, raising your knees to one side, then switching to the other side, for 4 sets."
+handstand push-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5,"Perform 5 sets of handstand push-ups to target triceps and improve upper arm strength for a fitter, weight loss goal using only body weight at the gym or home."
+high knee against wall,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3,"Stand facing a wall, lift knees high towards chest in a running motion while leaning back against the wall for support, repeat for 3 sets."
+hanging straight twisting leg hip raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Lie on your back with legs straight up, twist hips to one side while raising them up, then repeat on the other side for 4 sets."
+hanging pike,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform hanging pikes by hanging from a pull-up bar, lifting legs straight up to touch toes to the bar, then lowering back down with control for 3 sets."
+hip raise (bent knee),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Lie on your back with knees bent, feet flat on the floor, and lift hips towards the ceiling, squeezing your abs at the top, for 4 sets."
+hanging straight leg hip raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform hanging straight leg hip raises by hanging from a pull-up bar, raising legs straight up to hip level, and lowering back down for 4 sets."
+hanging straight leg raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform hanging straight leg raises by hanging from a pull-up bar, keeping legs straight and lifting them up towards the ceiling, then lowering back down, for 5 sets."
+hug keens to chest,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Stand with feet hip-width apart, lift one knee towards chest and hug it with both arms, then switch legs and repeat for 4 sets."
+hyght dumbbell fly,pectorals,dumbbell,Beginner,1,1,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of dumbbell fly exercises to target the pectorals and strengthen the chest muscles for beginners looking to get fitter and lose weight using a dumbbell.
+hyperextension (on bench),spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform hyperextensions on a bench focusing on your spine, using only your body weight, for 3 sets to get fitter and lose weight."
+impossible dips,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5,Perform 5 sets of impossible dips using your body weight to target your triceps for a fitter and leaner upper arms.
+hyperextension,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform hyperextension exercises by lying face down on a mat, lifting your upper body off the ground using your lower back muscles, and holding the contraction for a few seconds before lowering back down, aiming for 5 sets."
+inchworm,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform inchworm exercise by starting in a standing position, bending at the waist to touch the floor with hands, walking hands out into a plank position, holding for a few seconds, then walking feet towards hands and standing back up."
+inchworm v. 2,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Start in a standing position, bend at the waist to touch your toes, walk your hands out to a plank position, hold for a second, then walk your feet in towards your hands and repeat for 3 sets."
+incline close-grip push-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4,"Perform incline close-grip push-ups with hands close together on an elevated surface, focusing on targeting the triceps, for 4 sets."
+incline leg hip raise (leg straight),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Lie on your back with legs straight, raise hips off the ground while keeping legs straight, lower hips back down, repeat for 4 sets."
+incline push up depth jump,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,"Perform 5 sets of incline push up depth jumps to target your pectorals and improve chest strength and endurance for a fitter, leaner body."
+incline push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of incline push-ups using your body weight to target your pectorals and improve chest strength at home or in the gym to get fitter and lose weight.
+incline reverse grip push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3,"Perform incline reverse grip push-ups with hands shoulder-width apart on an elevated surface, lowering your chest towards the surface and pushing back up to starting position for 3 sets."
+incline scapula push up,serratus anterior,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform incline scapula push ups with body weight on an incline surface, focusing on engaging the serratus anterior muscle for 4 sets to improve chest strength and overall fitness."
+incline twisting sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform incline twisting sit-ups by lying on an incline bench with your knees bent, hands behind your head, twisting your torso to the right as you sit up, then to the left, for 3 sets."
+incline push-up (on box),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform incline push-ups on a box, focusing on your pectorals, for 4 sets to get fitter, lose weight, and strengthen your chest muscles."
+intermediate hip flexor and quad stretch,quads,rope,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Place one foot in a looped rope, gently pull foot towards glutes while keeping knees close together, hold stretch for 30 seconds, repeat on each leg for 4 sets."
+inverse leg curl (on pull-up cable machine),hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform inverse leg curls on a pull-up cable machine, targeting the hamstrings, using your body weight as resistance for 3 sets."
+inverted row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform inverted rows by hanging underneath a sturdy bar or table, with body straight and arms extended, pulling chest towards the bar/table in a controlled motion for 3 sets."
+inverted row bent knees,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform inverted row with bent knees using body weight for 5 sets to target the upper back, aiming to get fitter and lose weight."
+inverse leg curl (bench support),hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform inverse leg curls on a bench with body weight, targeting the hamstrings, for 3 sets to improve fitness and aid in weight loss."
+inverted row on bench,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform 3 sets of inverted rows on a bench to target the upper back using body weight, focusing on proper form and controlled movement."
+inverted row v. 2,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,Perform 5 sets of inverted rows using your body weight to target your upper back for a fitter and leaner physique.
+inverted row with straps,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform 5 sets of inverted rows with straps to target the upper back using body weight, focusing on duration to get fitter and lose weight, suitable for beginners at home or in the gym."
+isometric chest squeeze,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform 4 sets of isometric chest squeezes by pressing your palms together in front of your chest and holding for a duration to target the pectorals and achieve a fitter, weight loss goal."
+iron cross stretch,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform 4 sets of iron cross stretches to target the glutes and upper legs, using only your body weight, at a beginner level, either at the gym or at home, to achieve the goals of getting fitter and losing weight."
+isometric wipers,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,"Lie on your back with arms extended out to the sides, lift legs up and rotate them side to side while keeping upper body on the ground."
+jack burpee,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5,"Perform 5 sets of Jack Burpees using only your body weight to improve cardiovascular health, fitness, and aid in weight loss."
+jackknife sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform jackknife sit-ups by lying on your back with arms extended overhead, then sit up while bringing knees and arms together, then slowly lower back down. Repeat for 4 sets."
+jack jump (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5,"Perform 5 sets of jack jumps to improve cardiovascular health and aid in weight loss, using only your body weight as equipment."
+jump squat,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,Perform 5 sets of jump squats using only your body weight to target your glutes and upper legs for a beginner level workout to get fitter and lose weight.
+jump rope,cardiovascular system,rope,Beginner,1,0,Get Fitter & Lose Weight,cardio,weight,5,"Jump rope for 5 sets to target your cardiovascular system, using a rope, to get fitter, lose weight, and improve your overall health as a beginner."
+kettlebell alternating hang clean,forearms,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,5,Perform 5 sets of kettlebell alternating hang clean exercises to target your forearms and improve overall fitness and weight loss goals.
+jump squat v. 2,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,Perform 5 sets of jump squats using only your body weight to target your glutes and upper legs for a fitter and leaner physique.
+kettlebell alternating press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Perform 3 sets of kettlebell alternating press, targeting the deltoids, using a kettlebell at an intermediate level to get fitter and lose weight."
+kettlebell advanced windmill,abs,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5,"Hold a kettlebell in one hand, keep arm extended overhead, bend to the side while keeping legs straight, then return to standing position - repeat for 5 sets."
+janda sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform 3 sets of janda sit-ups at home or in the gym without any time limit to target your abs and waist, aiming to get fitter and lose weight as a beginner using just your body weight."
+kettlebell alternating press on floor,pectorals,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,"Perform kettlebell alternating press on the floor, focusing on your pectorals, using a kettlebell for 5 sets to get fitter and lose weight at an intermediate level."
+kettlebell bent press,abs,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Perform 3 sets of kettlebell bent press to target abs and waist, using a kettlebell as equipment at an intermediate level to get fitter and lose weight."
+kettlebell arnold press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of kettlebell arnold press to target your delts and improve shoulder strength and definition.
+kettlebell double alternating hang clean,biceps,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of kettlebell double alternating hang clean, focusing on biceps, using a kettlebell at an intermediate level to get fitter and lose weight."
+kettlebell bottoms up clean from the hang position,biceps,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform kettlebell bottoms up clean from the hang position for 5 sets to target the biceps and improve upper arm strength for a fitter and leaner physique.
+kettlebell double jerk,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Perform 4 sets of kettlebell double jerks targeting the delts using a kettlebell, focusing on getting fitter and losing weight at an intermediate level."
+kettlebell double push press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Perform 4 sets of kettlebell double push press to target deltoids, using a kettlebell and aiming to get fitter and lose weight."
+kettlebell alternating renegade row,upper back,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform alternating renegade rows with a kettlebell, starting in a plank position and rowing the kettlebell up to your side while keeping your core engaged, for 4 sets."
+kettlebell alternating row,upper back,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform 4 sets of kettlebell alternating rows to target the upper back, using a kettlebell as equipment, aiming to get fitter and lose weight at an intermediate level."
+kettlebell extended range one arm press on floor,pectorals,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of kettlebell extended range one arm press on the floor to target pectorals and improve chest strength and definition.
+kettlebell double snatch,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of kettlebell double snatches using a kettlebell, targeting the delts to get fitter and lose weight at an intermediate level."
+kettlebell double windmill,abs,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Perform 4 sets of kettlebell double windmills to target your abs and waist, using a kettlebell for an intermediate level weight exercise aimed at getting fitter and losing weight."
+kettlebell goblet squat,glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Hold a kettlebell close to your chest, squat down until thighs are parallel to the ground, then push through heels to stand back up."
+kettlebell lunge pass through,glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform alternating lunges while passing a kettlebell under the front leg, focusing on engaging the glutes."
+kettlebell front squat,glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of kettlebell front squats to target the glutes and upper legs, using a kettlebell as weight, aiming to get fitter and lose weight at an intermediate level."
+kettlebell hang clean,hamstrings,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of kettlebell hang clean exercise using a kettlebell to target your hamstrings and upper legs, aiming to get fitter and lose weight."
+kettlebell one arm jerk,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Perform 3 sets of kettlebell one arm jerks targeting the delts, using an intermediate level kettlebell, to get fitter and lose weight."
+kettlebell figure 8,abs,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Perform 4 sets of kettlebell figure 8 exercises targeting the abs using a kettlebell, focusing on the waist to get fitter and lose weight at an intermediate level."
+kettlebell one arm clean and jerk,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Perform 4 sets of kettlebell one arm clean and jerk targeting delts, using a kettlebell, at an intermediate level to get fitter and lose weight."
+kettlebell one arm floor press,pectorals,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Perform kettlebell one arm floor press for 3 sets to target pectorals and chest, using a kettlebell at an intermediate level to achieve a goal of getting fitter and losing weight."
+kettlebell one arm snatch,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Perform 3 sets of kettlebell one arm snatches with a focus on the deltoids, using proper form and technique."
+kettlebell pirate supper legs,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of kettlebell pirate squats targeting delts to get fitter and lose weight.
+kettlebell one arm military press to the side,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of kettlebell one arm military press to the side with a kettlebell to target the delts and improve shoulder strength and definition.
+kettlebell one arm row,upper back,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,Perform 4 sets of kettlebell one arm rows targeting the upper back using an intermediate level kettlebell at the gym to get fitter and lose weight.
+kettlebell pistol squat,glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Hold a kettlebell in one hand, extend one leg in front of you, squat down on one leg while keeping the other extended, then return to standing position."
+kettlebell one arm push press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of kettlebell one arm push press to target delts, using a kettlebell at an intermediate level to improve shoulder strength and promote weight loss."
+kettlebell plyo push-up,pectorals,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,"Perform plyometric push-ups with hands on kettlebells, exploding up to clap hands together before returning to starting position, for 5 sets."
+kettlebell sumo high pull,traps,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,Perform 5 sets of kettlebell sumo high pulls to target the traps and improve back strength for intermediate level individuals aiming to get fitter and lose weight.
+kettlebell turkish get up (squat style),glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform kettlebell turkish get ups in squat style, focusing on engaging the glutes, using a kettlebell as resistance for 3 sets to improve fitness and aid in weight loss."
+kettlebell swing,glutes,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of kettlebell swings using a kettlebell to target the glutes and upper legs, aiming to get fitter and lose weight at an intermediate level."
+kettlebell two arm clean,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of kettlebell two arm cleans targeting the deltoids using a kettlebell at an intermediate level for a fitter and weight loss goal.
+kettlebell seated two arm military press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Sit on a bench with a kettlebell in each hand, press the kettlebells overhead simultaneously while keeping your core engaged, then lower back down with control for 5 sets."
+kettlebell seesaw press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of kettlebell seesaw presses targeting the delts using a kettlebell at an intermediate level to get fitter and lose weight.
+kettlebell seated press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Perform 3 sets of kettlebell seated presses targeting the delts, using a kettlebell at an intermediate level to improve shoulder strength and aid in weight loss."
+kettlebell thruster,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of kettlebell thrusters using a kettlebell to target the deltoids for an intermediate level workout to get fitter and lose weight.
+kettlebell two arm military press,delts,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of kettlebell two arm military press to target delts and improve shoulder strength and definition.
+kettlebell two arm row,upper back,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Perform 3 sets of kettlebell two arm rows to target the upper back, using a kettlebell as equipment, at an intermediate level to get fitter and lose weight."
+kettlebell windmill,abs,kettlebell,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Perform 3 sets of kettlebell windmills to target your abs and waist, using a kettlebell for an intermediate level workout to get fitter and lose weight."
+knee touch crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform knee touch crunches by lying on your back, bending your knees, and touching your knees with your hands while engaging your core muscles for 5 sets."
+kick out sit,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform 4 sets of kick out sit exercises targeting hamstrings using body weight for a duration to get fitter and lose weight, suitable for beginners at the gym or at home."
+kipping muscle up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform kipping muscle ups for 3 sets to target the lats and improve back strength, suitable for beginners looking to get fitter and lose weight using only body weight."
+kneeling plank tap shoulder (male),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Get into a kneeling plank position, tap shoulders with opposite hands while engaging core, and repeat for 4 sets."
+kneeling jump squat,glutes,barbell,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of kneeling jump squats using a barbell to target the glutes and upper legs for a beginner level weight exercise to get fitter and lose weight.
+kneeling lat stretch,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Kneel on the ground, reach arms overhead and lean to one side, holding the stretch for each side for 30 seconds, repeat for 5 sets."
+korean dips,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,Perform 4 sets of Korean dips using your body weight to target your pectorals and chest for a beginner level workout to get fitter and lose weight.
+l-pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,Perform 4 sets of l-pull-ups using your body weight to target your lats and improve overall fitness and weight loss.
+kneeling push-up (male),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform 4 sets of kneeling push-ups to target the pectorals, using only your body weight, aiming to get fitter and lose weight."
+landmine lateral raise,delts,barbell,Beginner,1,0,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of landmine lateral raises using a barbell to target the deltoid muscles for shoulder strength and definition.
+landmine 180,abs,barbell,Beginner,1,0,Get Fitter & Lose Weight,waist,weight,5,Perform 5 sets of landmine 180s using a barbell to target your abs and waist for a beginner level workout aimed at getting fitter and losing weight.
+lean planche,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform 3 sets of lean planche exercise targeting abs using only body weight, focusing on duration to get fitter and lose weight, suitable for beginners at home or in the gym."
+l-sit on floor,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Sit on the floor with legs straight out in front, lift legs off the ground and hold for the duration of 4 sets."
+left hook. boxing,delts,body weight,Beginner,1,1,Get Fitter & Lose Weight,shoulders,duration,3,"Perform 3 sets of left hook punches with body weight, targeting the delts to get fitter and lose weight."
+leg pull in flat bench,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform leg pull ins on a flat bench by lying down, gripping the sides of the bench, lifting legs up towards chest, and slowly lowering them back down for 5 sets."
+lever alternating narrow grip seated row ,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform 5 sets of lever alternating narrow grip seated rows on a leverage machine to target the upper back and achieve a fitter, weight loss goal."
+leg up hamstring stretch,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform 5 sets of leg up hamstring stretches, keeping your legs straight and lifted in the air to target the hamstrings and improve flexibility."
+lever alternate leg press ,quads,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of lever alternate leg press on a leverage machine targeting the quads to get fitter and lose weight at an intermediate level.
+lever assisted chin-up,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,Perform 3 sets of lever assisted chin-ups on a leverage machine to target the lats and improve back strength for overall fitness and weight loss.
+lever back extension,spine,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Perform 3 sets of lever back extensions on a leverage machine to target the spine and improve back strength for a fitter, weight loss-focused workout at an intermediate level."
+lever bent over row ,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform bent over rows using a barbell, keeping your back straight and pulling the weight towards your chest, targeting the upper back for 4 sets."
+lever bicep curl,biceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform 3 sets of lever bicep curls on a leverage machine to target and strengthen your biceps for a fitter and leaner upper body.
+lever bent-over row with v-bar ,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Perform 3 sets of lever bent-over rows with a v-bar on a leverage machine to target the upper back and achieve a fitter, weight loss goal."
+lever calf press ,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3,Perform 3 sets of lever calf presses on a leverage machine to target and strengthen your calves for overall fitness and weight loss.
+lever chest press ,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,Perform 3 sets of lever chest press on a leverage machine to target the pectorals and improve chest strength and definition.
+lever chest press v. 2,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,Perform 3 sets of lever chest press v. 2 on a leverage machine to target the pectorals and improve chest strength and muscle definition.
+lever decline chest press,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,Perform 4 sets of lever decline chest press on a leverage machine to target the pectorals and improve chest strength and definition for intermediate level fitness goals.
+lever donkey calf raise,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3,Perform lever donkey calf raises on a leverage machine for 3 sets to target your calves and improve lower leg strength and muscle definition.
+lever chest press,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,Perform 4 sets of lever chest press on a leverage machine to target your pectorals and work towards getting fitter and losing weight.
+lever gripless shrug,traps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,Perform lever gripless shrugs on a leverage machine for 4 sets to target the traps and improve back strength and muscle definition for intermediate level fitness goals.
+lever deadlift ,glutes,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of lever deadlifts on a leverage machine to target the glutes and upper legs for an intermediate level workout focused on getting fitter and losing weight.
+lever gripless shrug v. 2,traps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,Perform 5 sets of lever gripless shrugs on a leverage machine to target the traps and improve back strength and muscle definition.
+lever front pulldown,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,Perform 3 sets of lever front pulldowns on a leverage machine to target the lats and improve back strength for a fitter and leaner physique.
+lever gripper hands ,forearms,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,4,Perform 4 sets of lever gripper hand exercises on a leverage machine to target and strengthen your forearms for an intermediate level workout aiming to get fitter and lose weight.
+lever hammer grip preacher curl,biceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,Perform lever hammer grip preacher curls on a leverage machine for 4 sets to target the biceps and improve upper arm strength.
+lever high row ,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform 5 sets of lever high rows using a leverage machine to target the upper back and achieve a fitter, weight loss goal."
+lever incline chest press v. 2,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of lever incline chest press on a leverage machine to target the pectorals and improve chest strength and muscle definition.
+lever kneeling twist,abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Perform lever kneeling twists on a leverage machine for 3 sets to target your abs and waist, aiming to get fitter and lose weight at an intermediate level."
+lever hip extension v. 2,glutes,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform lever hip extensions on a leverage machine for 5 sets to target the glutes and upper legs, aiming to get fitter and lose weight at an intermediate level."
+lever kneeling leg curl ,hamstrings,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of lever kneeling leg curls on a leverage machine to target the hamstrings and improve fitness for weight loss.
+lever lateral raise,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of lever lateral raises on a leverage machine to target the deltoid muscles and improve shoulder strength and definition for intermediate level fitness enthusiasts looking to get fitter and lose weight.
+lever incline chest press,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,Perform 3 sets of lever incline chest press on a leverage machine to target the pectorals and improve chest strength and definition for an intermediate level workout focused on getting fitter and losing weight.
+lever lying leg curl,hamstrings,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,Perform 4 sets of lever lying leg curls on a leverage machine to target the hamstrings and improve overall fitness and weight loss.
+lever leg extension,quads,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,Perform lever leg extensions on a leverage machine for 3 sets to target your quads and improve upper leg strength for overall fitness and weight loss goals.
+lever horizontal one leg press,glutes,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of lever horizontal one leg press on a leverage machine to target the glutes and upper legs for an intermediate level workout aimed at getting fitter and losing weight.
+lever narrow grip seated row ,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Perform 3 sets of lever narrow grip seated rows on a leverage machine to target the upper back and achieve a fitter, weight loss goal at an intermediate level."
+lever military press ,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Perform 4 sets of lever military presses on a leverage machine to target the deltoids and achieve a fitter, weight loss goal at an intermediate level."
+lever one arm lateral wide pulldown ,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform 5 sets of lever one arm lateral wide pulldowns on a leverage machine to target your lats and improve back strength for a fitter, weight loss-focused workout."
+lever overhand triceps dip,triceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of lever overhand triceps dips on a leverage machine to target and strengthen your triceps for a fitter, weight loss-focused workout."
+lever lying two-one leg curl,hamstrings,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,Perform lever lying two-one leg curls on a leverage machine for 3 sets to target the hamstrings and improve fitness for weight loss.
+lever preacher curl v. 2,biceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of lever preacher curls on a leverage machine to target and strengthen your biceps for an intermediate level workout.
+lever one arm lateral high row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,Perform four sets of lever one arm lateral high rows on a leverage machine to target the upper back and improve overall fitness and weight loss goals.
+lever preacher curl,biceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,Perform 4 sets of lever preacher curls on a leverage machine to target your biceps and improve upper arm strength.
+lever one arm bent over row ,upper back,barbell,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform 5 sets of lever one arm bent over rows using a barbell to target the upper back and achieve a fitter, weight loss goal at an intermediate level."
+lever one arm shoulder press ,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of lever one arm shoulder press on a leverage machine to target the delts and improve shoulder strength and definition for intermediate level individuals aiming to get fitter and lose weight.
+lever pullover ,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,Perform lever pullovers on a leverage machine for 4 sets to target the lats and improve back strength and definition.
+lever reverse grip lateral pulldown ,lats,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Sit on the leverage machine, grip the handles with palms facing up, pull the handles down towards your chest while keeping your back straight, then slowly release back to the starting position."
+lever reverse grip vertical row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,Perform 5 sets of lever reverse grip vertical rows on a leverage machine to target the upper back and improve overall fitness and weight loss goals.
+lever reverse grip preacher curl,biceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform 4 sets of lever reverse grip preacher curls on a leverage machine to target the biceps and improve upper arm strength for a fitter, weight loss-focused workout."
+lever reverse t-bar row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,Perform 5 sets of lever reverse t-bar rows on a leverage machine to target the upper back and achieve a fitter and leaner body.
+lever reverse hyperextension ,glutes,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform lever reverse hyperextensions on a leverage machine for 5 sets to target the glutes and upper legs, aiming to get fitter and lose weight at an intermediate level."
+lever seated crunch (chest pad),abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Perform lever seated crunches on a leverage machine with chest pad to target abs, focusing on the waist, for 3 sets as an intermediate level weight exercise to get fitter and lose weight."
+lever seated calf raise ,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3,Perform lever seated calf raises on a leverage machine for 3 sets to target and strengthen your calves.
+lever rotary calf,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4,Perform 4 sets of lever rotary calf exercises on a leverage machine to target and strengthen the calves for an intermediate level workout aiming to get fitter and lose weight.
+lever seated crunch v. 2,abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,3,"Perform lever seated crunches on a leverage machine for 3 sets to target and strengthen your abs, aiming to get fitter and lose weight."
+lever seated crunch,abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5,"Perform lever seated crunches on a leverage machine for 5 sets to target your abs and waist, aiming to get fitter and lose weight at an intermediate level."
+lever seated calf press,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4,Perform 4 sets of lever seated calf press on a leverage machine to target your calves and improve lower leg strength for weight loss and fitness goals.
+lever seated fly,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of lever seated fly on a leverage machine to target the pectorals and strengthen the chest muscles for a fitter and leaner physique.
+lever seated dip,triceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,Perform 4 sets of lever seated dips on a leverage machine to target the triceps and improve upper arm strength for an intermediate level workout aimed at getting fitter and losing weight.
+lever seated hip abduction,abductors,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Sit on the leverage machine, adjust the weight, and slowly lift your legs out to the side, then lower them back down."
+lever seated good morning,glutes,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform lever seated good mornings on a leverage machine for 3 sets to target the glutes and upper legs, aiming to get fitter and lose weight as an intermediate level exercise."
+lever seated hip adduction,adductors,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Sit on the leverage machine, place your legs on the pads, and use your adductors to bring your legs together, then release back to starting position for 5 sets."
+lever seated reverse fly,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of lever seated reverse fly on a leverage machine to target the delts and improve shoulder strength and definition for an intermediate level workout aiming to get fitter and lose weight.
+lever seated leg curl,hamstrings,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of lever seated leg curls on a leverage machine to target the hamstrings and improve overall fitness for weight loss.
+lever seated leg raise crunch ,abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Perform seated leg raises on a leverage machine, incorporating a crunch at the top of the movement to target the abs for 4 sets."
+lever seated reverse fly (parallel grip),delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of lever seated reverse fly (parallel grip) on a leverage machine targeting the delts to get fitter and lose weight.
+lever seated row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform 5 sets of lever seated rows on a leverage machine to target the upper back and achieve a fitter, weight loss goal at an intermediate level."
+lever seated squat calf raise on leg press machine,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3,"Perform seated squat calf raises on a leverage machine, focusing on your calves, for 3 sets to get fitter and lose weight."
+lever seated twist,abs,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Sit on a leverage machine, hold the handles, twist your torso to one side, then twist to the other side, engaging your abs, for 4 sets."
+lever seated shoulder press,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of lever seated shoulder presses on a leverage machine to target and strengthen your deltoids for an intermediate level workout aimed at getting fitter and losing weight.
+lever shoulder press ,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Perform 3 sets of lever shoulder presses on a leverage machine to target the deltoid muscles and achieve a fitter, weight loss goal."
+lever shrug ,traps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,Perform 5 sets of lever shrugs on a leverage machine to target the traps and improve back strength for an intermediate level workout focused on getting fitter and losing weight.
+lever shoulder press  v. 2,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Perform 3 sets of lever shoulder presses on a leverage machine to target the deltoids and achieve a fitter, weight loss goal at an intermediate level."
+lever standing calf raise,calves,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4,"Perform lever standing calf raises on a leverage machine for 4 sets to target your calves and improve lower leg strength, aiming to get fitter and lose weight."
+lever standing chest press,pectorals,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,Perform 4 sets of lever standing chest press on a leverage machine to target the pectorals and improve chest strength and definition for intermediate level fitness goals.
+lever t bar row ,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform 5 sets of lever t bar rows on a leverage machine to target the upper back and achieve a fitter, weight loss goal at an intermediate level."
+lever triceps extension,triceps,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,Perform 4 sets of lever triceps extensions on a leverage machine to target the triceps and improve upper arm strength for fitness and weight loss goals at an intermediate level.
+low glute bridge on floor,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Lie on your back with knees bent, feet flat on the floor, and lift hips up towards the ceiling, squeezing glutes at the top, then lower back down for 5 sets."
+lever shoulder press  v. 3,delts,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,"Perform 3 sets of lever shoulder presses on a leverage machine to target your delts and achieve a fitter, weight loss goal at an intermediate level."
+lever t-bar reverse grip row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform lever t-bar reverse grip rows on a leverage machine for 5 sets to target the upper back and achieve a fitter, weight loss goal."
+london bridge,upper back,rope,Advanced,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform 5 sets of advanced London Bridge exercise using a rope to target the upper back and achieve a fitter, weight loss goal."
+lever unilateral row,upper back,leverage machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Perform 4 sets of lever unilateral rows on a leverage machine to target the upper back and achieve a fitter, weight loss goal at an intermediate level."
+lunge with jump,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform 3 sets of lunges with a jump using only your body weight to target the glutes and upper legs, aiming to get fitter and lose weight."
+lower back curl,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform lower back curls by lying on your stomach with arms extended overhead, then lift your chest and legs off the ground simultaneously, hold for a few seconds, and lower back down."
+lunge with twist,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of lunges with a twist using just your body weight to target your abs and waist for a fitter, weight loss goal."
+lying (side) quads stretch,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Lie on your side, grab your ankle and gently pull towards your glutes to stretch your quads, repeat on both sides for 5 sets."
+lying elbow to knee,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Lie on your back with knees bent, hands behind head, and elbows pointing out, then bring opposite elbow to opposite knee while keeping core engaged."
+lying leg raise flat bench,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Lie flat on a bench with legs straight, raise legs up towards the ceiling, then lower back down without touching the floor, repeat for 4 sets."
+lying leg-hip raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Lie on back, raise legs straight up, lift hips off the ground, lower back down for 5 sets."
+medicine ball chest pass,pectorals,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,"Stand facing a wall with feet shoulder-width apart, hold the medicine ball at chest level, and forcefully throw it against the wall before catching it on the rebound, repeat for 5 sets."
+medicine ball chest push single response,pectorals,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,Perform 4 sets of medicine ball chest push single response exercises to target the pectorals and improve chest strength.
+medicine ball chest push multiple response,pectorals,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,"Perform chest push exercises using a medicine ball, aiming for 4 sets to target the pectorals and achieve a fitter, weight loss goal at an intermediate level."
+machine inner chest press,pectorals,leverage machine,Beginner,1,0,Get Fitter & Lose Weight,chest,weight,3,"Using a leverage machine, perform 3 sets of machine inner chest press to target the pectorals and improve chest strength and definition for overall fitness and weight loss goals."
+march sit (wall),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform seated marches against a wall to target the glutes, using only your body weight, for 3 sets to improve fitness and aid in weight loss."
+medicine ball catch and overhead throw,lats,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Stand with feet shoulder-width apart, catch the medicine ball thrown by a partner, then explosively throw it overhead using your lats. Repeat for 3 sets."
+medicine ball close grip push up,triceps,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Perform close grip push ups with hands on a medicine ball to target triceps, complete 4 sets for upper arm strength and weight loss."
+medicine ball chest push from 3 point stance,pectorals,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of medicine ball chest push from a 3 point stance to target the pectorals using a medicine ball for an intermediate level workout to get fitter and lose weight.
+medicine ball chest push with run release,pectorals,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of medicine ball chest push with run release to target the pectorals using a medicine ball at an intermediate level for a fitter and weight loss goal.
+medicine ball overhead slam,upper back,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,4,"Stand with feet shoulder-width apart, hold the medicine ball overhead, slam it down to the ground with force, and repeat for 4 sets to target the upper back for a fitter and weight loss goal."
+medicine ball supine chest throw,triceps,medicine ball,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Lie on your back on a bench, hold a medicine ball with both hands, lower it towards your chest, then explosively throw it up towards the ceiling using your triceps."
+mixed grip chin-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of mixed grip chin-ups to target your lats, using only your body weight, to get fitter and lose weight."
+monster walk,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform monster walks by taking small steps sideways while keeping tension on a resistance band around your ankles, targeting the glutes, for 3 sets."
+modified push up to lower arms,forearms,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower arms,duration,4,"Perform modified push ups with hands placed close together and elbows pointing out to target the forearms, completing 4 sets for duration to achieve a fitter body and weight loss goal."
+modified hindu push-up (male),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3,"Perform modified hindu push-ups by starting in a downward dog position, bending elbows to lower chest towards the ground, then pushing back up while arching the back and looking up, aiming for 3 sets."
+muscle up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,Perform 3 sets of muscle ups at home or in the gym to target your lats and improve overall fitness and weight loss.
+mountain climber,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,4,"Perform mountain climbers by getting into a plank position, bringing one knee towards your chest, then quickly switching legs, keeping your core engaged, for 4 sets."
+muscle-up (on vertical bar),lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform 5 sets of muscle-ups on a vertical bar to target your lats and achieve a fitter, weight loss goal at either the gym or home."
+narrow push-up on exercise ball,triceps,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform narrow push-ups on an exercise ball for 3 sets to target the triceps and upper arms, suitable for beginners looking to get fitter and lose weight."
+neck side stretch,levator scapulae,body weight,Beginner,1,1,Get Fitter & Lose Weight,neck,duration,4,"Perform 4 sets of neck side stretches to target the levator scapulae muscle using only your body weight, aiming to get fitter and lose weight."
+negative crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform negative crunches by lying on your back, lifting your legs up towards the ceiling, then slowly lowering them back down without letting them touch the floor for 5 sets."
+oblique crunch v. 2,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform oblique crunches by lying on your back with knees bent, hands behind head, lifting shoulders off the ground and twisting to touch right elbow to left knee, then left elbow to right knee, for 5 sets."
+olympic barbell triceps extension,triceps,olympic barbell,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of Olympic barbell triceps extensions targeting the triceps using an Olympic barbell for an advanced weightlifting workout to get fitter and lose weight.
+one arm against wall,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Stand facing a wall with one arm extended against it, keeping your body straight and engaging your lats, perform 4 sets of the exercise to get fitter and lose weight."
+olympic barbell hammer curl,biceps,olympic barbell,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform 3 sets of olympic barbell hammer curls targeting the biceps using an olympic barbell for an advanced level workout to get fitter and lose weight.
+one arm slam (with medicine ball),abs,medicine ball,Beginner,1,0,Get Fitter & Lose Weight,waist,weight,4,"Stand with feet shoulder-width apart, hold a medicine ball in one hand, twist torso to one side then slam ball down to the outside of that hip, repeat on other side for 4 sets."
+one arm dip,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5,"Perform one arm dips using your body weight, focusing on targeting the triceps for 5 sets to get fitter and lose weight, suitable for beginners at the gym or at home."
+oblique crunches floor,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform oblique crunches on the floor by lying on your back, bending your knees, placing your hands behind your head, and lifting your shoulder blades off the ground while twisting your torso to the side, then repeat on the other side for a total of 5 sets."
+one arm chin-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform 5 sets of one arm chin-ups to target your lats and improve back strength, using only your body weight at the gym or at home to get fitter and lose weight."
+one arm towel row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform one arm towel rows by holding a towel in one hand, bending at the waist, and pulling the towel towards your body while keeping your elbow close to your side, then slowly lowering back down."
+one leg donkey calf raise,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,4,"Perform one leg donkey calf raises by standing on one leg with the other leg bent at the knee, raise your heel as high as possible, then lower back down. Repeat for 4 sets."
+one leg floor calf raise,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,5,"Perform one leg floor calf raises by standing on one foot with the other foot lifted behind you, then raise your heel as high as possible before lowering back down."
+overhead triceps stretch,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Stand or sit with good posture, reach one arm overhead and bend at the elbow to reach down the center of your back, gently pushing on the elbow with your other hand to deepen the stretch, then switch arms."
+otis up,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,4,Perform weighted Russian twists with a focus on engaging the abs and twisting from the waist for 4 sets.
+one leg squat,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform one leg squats with proper form, focusing on engaging the glutes, for 4 sets at either the gym or home to improve fitness and aid in weight loss."
+pelvic tilt into bridge,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform pelvic tilts by lifting hips off the ground into a bridge position, engaging glutes, for 5 sets."
+outside leg kick push-up,glutes,body weight,Advanced,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform an outside leg kick push-up by starting in a push-up position, kicking one leg out to the side while lowering into a push-up, then returning to starting position; repeat for desired sets."
+peroneals stretch,calves,rope,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5,"Wrap a rope around the ball of your foot, extend your leg out to the side, and gently pull the rope towards you to stretch your peroneals and calves."
+pelvic tilt,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform pelvic tilts by lying on your back, bending your knees, and gently tilting your pelvis up and down to engage your abs for 3 sets."
+pike-to-cobra push-up,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform pike-to-cobra push-ups for 5 sets to target your glutes and upper legs, using only your body weight, aiming to get fitter and lose weight."
+power clean,hamstrings,barbell,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of power cleans using a barbell to target your hamstrings and upper legs for a beginner level workout to get fitter and lose weight.
+power point plank,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Start in a plank position with hands directly under shoulders, engage core and lift right arm up, rotating torso to open up to the side, hold for a few seconds, then return to starting position and repeat on the other side for 4 sets."
+prisoner half sit-up (male),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,Perform 5 sets of prisoner half sit-ups to target your abs and waist for a beginner level workout to get fitter and lose weight using just your body weight.
+potty squat,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,Perform 3 sets of potty squats to target your abs and waist without any equipment.
+posterior step to overhead reach,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform posterior step to overhead reach for 3 sets to target abs and get fitter & lose weight, using only body weight, suitable for beginners at the gym or at home."
+posterior tibialis stretch,calves,rope,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,4,"Stand with one foot behind the other, loop a rope around the front foot and pull towards your body to stretch the calf muscle."
+potty squat with support,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,Perform potty squat with support using body weight for 5 sets to target glutes and improve upper leg strength for fitness and weight loss goals.
+plyo push up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of plyo push ups to target your pectorals and improve chest strength and endurance for overall fitness and weight loss.
+prone twist on stability ball,abs,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Lie face down on the stability ball with hands on the floor, then twist your torso to one side while keeping hips stable, then return to center and twist to the other side for 4 sets."
+pull up (neutral grip),lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform 5 sets of pull ups using a neutral grip to target the lats for a duration to get fitter and lose weight, using only your body weight at the gym or at home as a beginner."
+push-up (on stability ball),pectorals,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,Perform push-ups on a stability ball for 4 sets to target your pectorals and improve chest strength and stability.
+push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of push-ups to target your pectorals and improve chest strength and endurance for fitness and weight loss goals.
+push up on bosu ball,pectorals,bosu ball,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,3,"Perform push ups on a bosu ball for 3 sets to target the pectorals, aiming to get fitter and lose weight at an intermediate level."
+push-up (bosu ball),pectorals,bosu ball,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of push-ups on a bosu ball to target your pectorals and improve chest strength and endurance for overall fitness and weight loss.
+push to run,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3,"Perform 3 sets of push to run exercise to target the cardiovascular system, using only your body weight, for beginners aiming to get fitter and lose weight."
+push and pull bodyweight,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of push-ups followed by 5 sets of bodyweight rows to target the pectorals and improve overall fitness and weight loss.
+pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of bodyweight pull-ups to target your lats and improve back strength for a fitter, weight loss-focused workout."
+pull-in (on stability ball),abs,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Start by sitting on a stability ball, walk your feet forward and roll down until your lower back is supported, engage your core and slowly pull your knees towards your chest, then return to starting position."
+push-up (wall),pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,"Perform 5 sets of wall push-ups to target your pectorals, using only your body weight, to get fitter and lose weight."
+push-up (wall) v. 2,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3,Perform 3 sets of wall push-ups to target your pectorals and improve chest strength at home or in the gym.
+push-up inside leg kick,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform 3 sets of push-ups with an inside leg kick, targeting the glutes, using only your body weight, to get fitter and lose weight at home or in the gym."
+push-up close-grip off dumbbell,triceps,dumbbell,Beginner,1,1,Get Fitter & Lose Weight,upper arms,weight,3,Perform close-grip push-ups with hands on dumbbells for 3 sets to target triceps and improve upper arm strength.
+push-up on lower arms,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4,"Perform 4 sets of push-up on lower arms to target triceps, using only body weight, for beginner level at home or in the gym to get fitter and lose weight."
+push-up medicine ball,pectorals,medicine ball,Beginner,1,0,Get Fitter & Lose Weight,chest,weight,3,Perform 3 sets of push-ups with hands on a medicine ball to target the pectorals and improve chest strength and definition.
+push-up plus,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of push-up plus exercises to target the pectorals and improve chest strength and endurance for overall fitness and weight loss.
+quads,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform 5 sets of body weight squats to target and strengthen your quads for a fitter, weight loss goal at beginner level."
+push-up to side plank,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of push-ups, then transition into a side plank on each side, focusing on engaging your abs and keeping your body in a straight line."
+quick feet v. 2,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,Perform quick feet exercises for 5 sets to target your quads and improve your fitness level and weight loss goals.
+quarter sit-up,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform quarter sit-ups by lying on your back, bending your knees, and lifting your upper body halfway off the ground, engaging your abs."
+raise single arm push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,Perform 5 sets of single arm push-ups using your body weight to target your pectorals and chest muscles for a beginner-level exercise to get fitter and lose weight.
+rear decline bridge,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,Perform 4 sets of rear decline bridges using only your body weight to target your glutes and upper legs for a beginner level workout to get fitter and lose weight.
+rear deltoid stretch,delts,body weight,Beginner,1,1,Get Fitter & Lose Weight,shoulders,duration,4,"Perform 4 sets of rear deltoid stretches using only your body weight, focusing on stretching the deltoid muscles to improve shoulder flexibility and strength."
+reclining big toe pose with rope,hamstrings,rope,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Lie on your back, loop a rope around your foot, and gently pull your leg towards your chest to stretch your hamstrings."
+rear pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform 3 sets of rear pull-ups to target your lats and improve back strength, using only your body weight as equipment, aiming to get fitter and lose weight."
+resistance band hip thrusts on knees (female),glutes,band,Advanced,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform resistance band hip thrusts on knees with band around thighs, squeezing glutes at the top of each repetition for 5 sets."
+resistance band seated hip abduction,abductors,band,Advanced,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Sit on a chair with a resistance band around your thighs, slowly abducting your legs outwards against the resistance for 5 sets."
+resistance band leg extension,quads,band,Advanced,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform 5 sets of resistance band leg extensions to target the quads, using a band for an advanced level workout to get fitter and lose weight at the gym or at home."
+resistance band seated biceps curl,biceps,band,Advanced,1,1,Get Fitter & Lose Weight,upper arms,duration,5,"Sit on a chair with your feet flat on the floor, hold the resistance band with both hands, and curl your arms towards your shoulders."
+resistance band seated shoulder press,delts,band,Advanced,1,1,Get Fitter & Lose Weight,shoulders,duration,3,"Sit on a chair with resistance band under feet, hold band handles at shoulder height, press arms overhead, and lower back down for 3 sets."
+resistance band seated chest press,pectorals,band,Advanced,1,1,Get Fitter & Lose Weight,chest,duration,5,"Sit on a chair with your back straight, hold the resistance band at chest level, and press forward until arms are fully extended, then return to starting position for 5 sets."
+resistance band seated straight back row,upper back,band,Advanced,1,1,Get Fitter & Lose Weight,back,duration,3,"Sit on the floor with legs extended, loop resistance band around feet, hold ends with straight arms, pull elbows back squeezing shoulder blades together, return to start and repeat for 3 sets."
+reverse crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Lie on your back, lift your legs up towards the ceiling, and then lower them back down without letting them touch the floor to target your abs."
+reverse grip pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform reverse grip pull-ups using your body weight, targeting your lats, for 3 sets to get fitter and lose weight, suitable for beginners at the gym or at home."
+reverse grip machine lat pulldown,lats,leverage machine,Beginner,1,0,Get Fitter & Lose Weight,back,weight,4,"Sit at the leverage machine, grab the handles with an underhand grip, pull the weight down towards your chest, and slowly release back up for 4 sets."
+reverse dip,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform reverse dips by gripping the edge of a sturdy surface with hands shoulder-width apart, lowering your body until elbows are at 90 degrees, then pushing back up to starting position for 3 sets."
+ring dips,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,5,"Perform 5 sets of ring dips to target your triceps, using only your body weight, to get fitter and lose weight."
+reverse plank with leg lift,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform reverse plank position, then lift one leg at a time while engaging your abs for 3 sets."
+reverse hyper on flat bench,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform reverse hyperextensions on a flat bench by lying face down, lifting legs towards the ceiling, and lowering back down in a controlled motion for 5 sets."
+reverse hyper extension (on stability ball),glutes,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform reverse hyper extensions on stability ball, targeting glutes, using an exercise ball at a beginner level for 3 sets to get fitter, lose weight, and strengthen upper legs."
+rocking frog stretch,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform rocking frog stretch by sitting on the floor with feet together, knees bent, and hands on the floor behind you, then gently rock back and forth to stretch the glutes for 4 sets."
+roller back stretch,spine,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform roller back stretches on a foam roll for 5 sets to target the spine, improve flexibility, and aid in weight loss."
+rocky pull-up pulldown,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of rocky pull-up pulldowns targeting the lats using body weight, focusing on duration to get fitter and lose weight at home or in the gym."
+roller hip lat stretch,glutes,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Begin by sitting on a foam roller with one leg crossed over the other, roll back and forth to stretch the glutes, repeating for 4 sets."
+roller body saw,abs,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform 3 sets of roller body saws using a foam roll to target your abs and waist, aiming to get fitter and lose weight."
+roller hip stretch,glutes,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform roller hip stretch with foam roll to target glutes, do 4 sets at an intermediate level to get fitter and lose weight at the gym or at home."
+roller seated shoulder flexor depresor retractor,pectorals,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,3,"Sit on a foam roller with hands behind head, roll back and forth while squeezing shoulder blades together for 3 sets."
+roller seated single leg shoulder flexor depresor retractor,pectorals,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,chest,duration,3,"Sit on a foam roller with one leg extended, roll back to target pectorals while keeping shoulders depressed and retracted, for 3 sets."
+roller reverse crunch,abs,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,waist,duration,3,"Lie on your back with a foam roll between your ankles, lift your legs up and roll the foam roll towards your head while lifting your hips off the ground, then slowly lower back down."
+roller side lat stretch,lats,Foam Roll,Intermediate,1,1,Get Fitter & Lose Weight,back,duration,5,"Start by lying on your side with the foam roll positioned under your armpit, then slowly roll back and forth to stretch the lat muscle."
+run,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,4,Run at a moderate pace for 4 sets to improve cardiovascular health and aid in weight loss.
+rope climb,upper back,rope,Advanced,1,0,Get Fitter & Lose Weight,back,weight,3,Climb the rope using only your arms while engaging your upper back muscles for 3 sets.
+run (equipment),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5,"Run using only your body weight for 5 sets to improve cardiovascular health, increase fitness, and aid in weight loss."
+russian twist,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Sit on the floor, lean back slightly, lift feet off the ground, twist torso side to side while holding body weight, for 4 sets."
+runners stretch,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform a runners stretch by standing with one foot in front, bending the front knee, keeping the back leg straight, and leaning forward to stretch the hamstrings, holding for the desired duration, and repeating for 3 sets."
+scapula dips,traps,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Perform scapula dips by hanging from a bar, retracting and depressing the shoulder blades, and then raising your body up and down in a controlled motion for 5 sets."
+scapula push-up,serratus anterior,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,"Perform scapula push-ups by starting in a high plank position, lowering your chest towards the ground while keeping your arms straight, and then pushing back up while protracting and retracting your shoulder blades for 5 sets."
+scapular pull-up,traps,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of scapular pull-ups to target the traps and improve back strength using just your body weight, aiming to get fitter and lose weight."
+seated calf stretch (male),calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,4,"Sit on the floor with legs extended, lean forward to stretch calves, hold for 30 seconds, repeat for 4 sets."
+seated glute stretch,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Sit on the floor with one leg bent and the other extended straight out, lean forward to stretch the glutes, hold for 30 seconds, switch legs, repeat for 3 sets."
+scissor jumps (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3,"Perform scissor jumps by jumping and switching legs in a scissor motion, aiming for a duration of 3 sets to improve cardiovascular fitness and aid in weight loss."
+seated leg raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Sit on a chair with your back straight, raise legs until they are parallel to the floor, lower back down and repeat for 5 sets."
+seated lower back stretch,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Sit on the floor with legs extended, reach hands towards feet to stretch lower back, hold for desired duration, repeat for 3 sets."
+seated side crunch (wall),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Sit on the floor with your side against a wall, legs bent, and crunch towards the wall to target your abs for 3 sets."
+seated wide angle pose sequence,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Sit on the floor with legs wide apart, lean forward from the hips while keeping back straight, hold stretch for a few breaths, then return to starting position; repeat for 4 sets."
+seated piriformis stretch,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Sit on a chair, cross one ankle over the opposite knee, gently press down on the crossed knee to stretch the glutes, hold for the desired duration, and repeat on the other side for a total of 5 sets."
+short stride run,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5,"Perform 5 sets of short stride runs to target the cardiovascular system, using only your body weight, aiming to get fitter and lose weight."
+self assisted inverse leg curl,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform self-assisted inverse leg curls by lying on your back, bending your knees, lifting your hips, and slowly lowering your legs towards the ground, using your hands to assist as needed, for 4 sets."
+shoulder tap push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,3,Perform push-ups while tapping opposite shoulders with each hand between repetitions.
+self assisted inverse leg curl (on floor),hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Lie on your back with your legs straight, lift your hips off the floor and bend your knees to bring your heels towards your glutes, then slowly lower back down."
+semi squat jump (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3,"Perform semi squat jumps by bending your knees slightly, then explosively jump up as high as you can, landing back in the semi squat position, for 3 sets."
+side bridge hip abduction,abductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform side bridge on forearm, lift top leg up and down while maintaining straight body alignment, repeat on each side for 4 sets."
+shoulder grip pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform shoulder grip pull-ups with body weight, targeting the lats, for 3 sets to improve fitness and aid in weight loss."
+shoulder tap,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Get into a plank position, lift one hand to tap the opposite shoulder, then switch sides, focusing on engaging your core throughout the exercise for 3 sets."
+side bridge v. 2,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform side bridges on each side, holding the position for as long as possible, for 3 sets to target the abs and waist for a beginner level workout to get fitter and lose weight using just your body weight."
+side hip (on parallel bars),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Perform side hip raises on parallel bars, focusing on engaging the abs, for 4 sets to work on the waist and achieve a fitter, weight loss goal."
+side lying hip adduction (male),adductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Lie on your side with legs stacked and lift top leg towards ceiling, then lower back down with control for 4 sets."
+side lying floor stretch,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Lie on your side on the floor, reach your arm overhead and stretch your lats, repeat on the other side for 4 sets."
+side hip abduction,abductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform 5 sets of side hip abduction exercises using just your body weight to target your abductors and improve the strength and tone of your upper legs, both at home and in the gym, focusing on improving fitness and weight loss."
+side push-up,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4,"Perform 4 sets of side push-ups using your body weight to target your triceps and improve upper arm strength for a fitter, weight loss-focused workout."
+side plank hip adduction,adductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Start by lying on your side with your legs stacked and prop yourself up on your elbow, then lift your top leg towards the ceiling and lower back down, repeat for desired sets."
+side wrist pull stretch,forearms,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower arms,duration,3,"Perform 3 sets of side wrist pull stretches to target the forearms, using only your body weight, to get fitter and lose weight."
+single arm push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform 4 sets of single arm push-ups with body weight, focusing on the pectorals to get fitter and lose weight."
+side-to-side chin,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform side-to-side chin exercise using your body weight to target the lats, complete 3 sets to get fitter and lose weight at the beginner level, suitable for both gym and home workouts."
+side push neck stretch,levator scapulae,body weight,Beginner,1,1,Get Fitter & Lose Weight,neck,duration,4,"Perform side push neck stretch by gently tilting your head to one side while using your hand to apply light pressure to the opposite side of your head, targeting the levator scapulae muscle, for 4 sets."
+side-to-side toe touch (male),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform side-to-side toe touches by standing with feet shoulder-width apart, bending at the waist to touch right hand to left foot, then left hand to right foot, for 3 sets."
+single leg bridge with outstretched leg,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform single leg bridge with one leg outstretched, focusing on engaging glutes, for 4 sets."
+single leg platform slide,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform single leg platform slides by standing on one leg on a smooth surface, sliding the other leg back and forth while keeping the core engaged, for 5 sets."
+single leg calf raise (on a dumbbell),calves,dumbbell,Beginner,1,1,Get Fitter & Lose Weight,lower legs,weight,4,"Stand on one foot on top of a dumbbell with your heel hanging off, raise your heel as high as possible then lower it back down."
+single leg squat (pistol) male,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform single leg squats (pistols) with body weight to target the glutes, aiming for 3 sets to get fitter and lose weight."
+sit-up with arms on chest,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of sit-ups with arms on chest to target abs and improve fitness and weight loss, using only your body weight as equipment."
+ski step,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,4,"Perform ski steps by quickly stepping side to side in a jumping motion, keeping your arms moving to increase intensity, for 4 sets."
+sit-up v. 2,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,Perform 4 sets of sit-ups using only your body weight to target your abs and waist for a beginner level workout to get fitter and lose weight.
+sissy squat,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,Perform 5 sets of sissy squats using only your body weight to target your quads and improve overall fitness and weight loss goals.
+ski ergometer,triceps,skierg machine,Beginner,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform 3 sets of tricep exercises on the ski ergometer machine to target and strengthen the upper arms for a beginner level workout focused on getting fitter and losing weight.
+skater hops,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5,"Perform 5 sets of skater hops to improve cardiovascular fitness and aid in weight loss, using only your body weight, suitable for beginners at the gym or at home."
+skin the cat,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Perform 4 sets of skin the cat exercise to target the upper back using body weight, aiming to get fitter and lose weight."
+sled 45 degrees one leg press,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform 3 sets of sled 45 degrees one leg press on the sled machine, focusing on targeting the glutes for an advanced lower body workout to get fitter and lose weight."
+sled 45в° calf press,calves,sled machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5,Perform 5 sets of sled 45° calf press on a sled machine to target and strengthen your calves for advanced level fitness and weight loss goals.
+sled 45в° leg press,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3,Perform 3 sets of sled 45° leg presses on a sled machine to target the glutes and upper legs for an advanced weight workout to get fitter and lose weight.
+sled 45в° leg press (back pov),glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Position yourself on the sled machine at a 45-degree angle, press through your heels to push the sled away, engaging your glutes, and slowly return to the starting position for 4 sets."
+sled 45в° leg press (side pov),glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform sled 45в° leg press on the sled machine from a side point of view, targeting the glutes for 3 sets to get fitter and lose weight at an advanced level."
+sled calf press on leg press,calves,sled machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,3,"Perform calf presses on the leg press machine with the sled loaded with weight, focusing on contracting the calves with each repetition for 3 sets."
+sled 45в° leg wide press,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4,Perform 4 sets of sled 45° leg wide press on a sled machine to target the glutes and upper legs for an advanced weightlifting workout to get fitter and lose weight.
+sled hack squat,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of sled hack squats on a sled machine to target the glutes and upper legs for an advanced weightlifting exercise to get fitter and lose weight.
+sled forward angled calf raise,calves,sled machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,4,"Position sled machine at an angle, place feet on platform, push sled forward using calves, then raise heels as high as possible, lower back down and repeat for 4 sets."
+sled closer hack squat,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform sled closer hack squats on a sled machine focusing on engaging the glutes, aim for 3 sets to target the upper legs for an advanced level workout to get fitter and lose weight."
+sled lying calf press,calves,sled machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,4,Perform calf presses on a sled machine for 4 sets to target and strengthen your calves for advanced level fitness and weight loss goals.
+sled one leg calf press on leg press,calves,sled machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5,"Perform 5 sets of sled one leg calf presses on the leg press machine, focusing on your calves, using advanced level intensity to achieve a fitter body and weight loss."
+sledge hammer,abs,hammer,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,4,"Hold hammer with both hands, twist torso to one side and swing hammer down towards opposite hip, then repeat on other side for 4 sets."
+sled lying squat,glutes,sled machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform sled lying squats on a sled machine for 3 sets to target your glutes and upper legs, aiming to get fitter and lose weight."
+smith back shrug,traps,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Stand in front of the smith machine, grip the bar with an overhand grip, retract your shoulder blades, and lift the bar up towards your chest, squeezing your traps at the top before lowering back down."
+smith bent knee good morning,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,"Perform smith bent knee good mornings with proper form, focusing on engaging your glutes, using the smith machine for added resistance, for 3 sets to target and strengthen your upper legs."
+smith behind neck press,delts,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of smith behind neck press on the smith machine targeting the deltoids to get fitter and lose weight.
+smith bench press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,Perform 4 sets of smith bench press on a smith machine to target the pectorals and improve chest strength and muscle definition for an intermediate level fitness goal of getting fitter and losing weight.
+smith chair squat,quads,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,Perform 4 sets of smith chair squats on the smith machine to target the quads and improve overall fitness and weight loss.
+smith bent over row,upper back,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform 5 sets of smith bent over rows on the smith machine to target the upper back and achieve a fitter, weight loss goal."
+smith close-grip bench press,triceps,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform close-grip bench press on the smith machine for 3 sets to target the triceps and improve upper arm strength for fitness and weight loss goals.
+smith deadlift,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of smith deadlifts using a smith machine to target the glutes and upper legs, aiming to get fitter and lose weight at an intermediate level."
+smith decline bench press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,"Perform decline bench press on the smith machine for 3 sets to target the pectorals and chest muscles, focusing on proper form and controlled movements to get fitter and lose weight."
+smith front squat (clean grip),glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,3,Perform 3 sets of smith front squats using a clean grip on a smith machine to target the glutes and improve fitness and weight loss.
+smith decline reverse-grip press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,Perform decline reverse-grip press on the smith machine for 4 sets to target the pectorals and improve chest strength and definition.
+smith full squat,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,4,Perform 4 sets of smith full squats on the smith machine to target the glutes and upper legs for an intermediate level workout aimed at getting fitter and losing weight.
+smith hack squat,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of smith hack squats on the smith machine to target the glutes and upper legs for intermediate level fitness enthusiasts aiming to get fitter and lose weight.
+smith incline bench press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,Perform smith incline bench press on a smith machine for 3 sets to target the pectorals and improve chest strength and definition.
+smith incline reverse-grip press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,Perform the smith incline reverse-grip press on the smith machine for 3 sets to target the pectorals and improve chest strength.
+smith hip raise,abs,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,waist,weight,5,"Perform smith hip raises on the smith machine, targeting the abs, with a goal of getting fitter and losing weight, using weights for an intermediate level workout consisting of 5 sets."
+smith incline shoulder raises,serratus anterior,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,3,Perform incline shoulder raises on a smith machine for 3 sets to target the serratus anterior and improve chest strength and definition.
+smith low bar squat,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of smith low bar squats on the smith machine to target the glutes and upper legs for an intermediate level workout focused on getting fitter and losing weight.
+smith leg press,glutes,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of smith leg presses on the smith machine to target your glutes and upper legs, aiming to get fitter and lose weight at an intermediate level."
+smith machine bicep curl,biceps,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of Smith machine bicep curls using an intermediate level of weight to target and strengthen the biceps.
+smith machine incline tricep extension,triceps,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of smith machine incline tricep extensions targeting the triceps using a smith machine for an intermediate level workout to get fitter and lose weight.
+smith machine decline close grip bench press,triceps,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,upper arms,weight,5,Perform 5 sets of smith machine decline close grip bench press to target triceps and improve upper arm strength for a fitter and leaner physique.
+smith machine reverse decline close grip bench press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,4,Perform reverse decline close grip bench press on a smith machine for 4 sets to target the pectorals and improve chest strength and definition.
+smith one arm row,upper back,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Perform one arm rows using the smith machine for 3 sets to target the upper back and achieve a fitter, weight loss goal at an intermediate level."
+smith narrow row,upper back,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,3,"Using a smith machine, perform 3 sets of narrow row exercises to target the upper back and achieve a fitter, weight loss goal."
+smith one leg floor calf raise,calves,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,3,"Using a smith machine, perform one leg floor calf raises targeting the calves for 3 sets to get fitter and lose weight at an intermediate level."
+smith rear delt row,delts,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Perform 5 sets of smith rear delt rows on the smith machine to target the shoulders and achieve a fitter, weight loss goal."
+smith reverse calf raises,calves,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,5,Perform reverse calf raises on a smith machine for 5 sets to target and strengthen the calves for intermediate level individuals looking to get fitter and lose weight.
+smith reverse grip bent over row,upper back,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,back,weight,5,"Perform reverse grip bent over rows using the smith machine for 5 sets to target the upper back and achieve a fitter, weight loss goal."
+smith reverse-grip press,pectorals,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform reverse-grip presses on the smith machine for 5 sets to target the pectorals and improve chest strength and definition.
+smith seated shoulder press,delts,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Perform seated shoulder presses using a smith machine for 4 sets to target the deltoids and achieve a fitter, weight loss goal at an intermediate level."
+smith seated one leg calf raise,calves,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,lower legs,weight,4,"Sit on a bench with one foot on the footplate of the smith machine, raise your heel as high as possible, then lower back down. Repeat for desired sets and reps."
+smith shoulder press,delts,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform smith shoulder press using a smith machine for 4 sets to target the delts and improve shoulder strength and definition.
+smith shrug,traps,smith machine,Advanced,1,0,Get Fitter & Lose Weight,back,weight,3,Perform 3 sets of smith shrugs using a smith machine to target the traps and improve back strength for advanced level fitness goals.
+smith seated wrist curl,forearms,smith machine,Intermediate,1,0,Get Fitter & Lose Weight,lower arms,weight,3,"Perform seated wrist curls using a smith machine, targeting the forearms with 3 sets of intermediate level weight to get fitter and lose weight."
+smith single leg split squat,quads,smith machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3,Perform 3 sets of smith single leg split squats on the smith machine to target your quads and improve upper leg strength for advanced level fitness and weight loss goals.
+smith sprint lunge,glutes,smith machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4,Perform 4 sets of smith sprint lunges on the smith machine to target your glutes and upper legs for an advanced weight training exercise to get fitter and lose weight.
+smith squat,glutes,smith machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Perform 5 sets of smith squats on the smith machine to target the glutes and upper legs, aiming to get fitter and lose weight at an advanced level."
+smith standing behind head military press,delts,smith machine,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Stand facing away from the smith machine, grasp the barbell behind your head, and press it upwards to target your deltoids in 4 sets."
+smith standing back wrist curl,forearms,smith machine,Advanced,1,0,Get Fitter & Lose Weight,lower arms,weight,5,Perform 5 sets of smith standing back wrist curls using a smith machine to target the forearms and improve lower arm strength for advanced level individuals aiming to get fitter and lose weight.
+smith standing military press,delts,smith machine,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,5,Perform 5 sets of Smith standing military press on a Smith machine to target the deltoids and improve shoulder strength and definition.
+smith standing leg calf raise,calves,smith machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5,"Perform standing calf raises using a smith machine, focusing on your calves, for 5 sets."
+smith sumo squat,glutes,smith machine,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform sumo squats using a smith machine, focusing on engaging the glutes, for 4 sets to work the upper legs and achieve a fitter, weight loss goal at an advanced level."
+smith upright row,delts,smith machine,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of smith upright rows on the smith machine to target the deltoid muscles for advanced level fitness and weight loss goals.
+smith wide grip bench press,pectorals,smith machine,Advanced,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of wide grip bench press on a smith machine to target the pectorals and improve chest strength and muscle definition.
+smith wide grip decline bench press,pectorals,smith machine,Advanced,1,0,Get Fitter & Lose Weight,chest,weight,5,Perform 5 sets of smith wide grip decline bench press on the smith machine to target the pectorals and improve chest strength and definition.
+smith toe raise,calves,smith machine,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5,Perform smith toe raises using the smith machine for 5 sets to target the calves and improve lower leg strength and definition for advanced level fitness goals.
+snatch pull,quads,barbell,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,4,Perform 4 sets of snatch pulls using a barbell to target the quads and improve overall fitness and weight loss.
+spell caster,abs,dumbbell,Beginner,1,1,Get Fitter & Lose Weight,waist,weight,5,"Perform 5 sets of dumbbell spell caster exercise to target your abs and waist, aiming to get fitter and lose weight."
+sphinx,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,Perform 5 sets of sphinx exercises targeting the spine using only your body weight to get fitter and lose weight.
+spider crawl push up,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform spider crawl push ups by starting in a plank position, bringing one knee to the same side elbow while lowering into a push up, then switching sides for 5 sets."
+spine stretch,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Sit on the floor with legs extended, reach arms forward, exhale as you round your spine and reach towards your toes, inhale as you sit up tall, repeat for 5 sets."
+squat on bosu ball,quads,bosu ball,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,Perform 5 sets of squats on a bosu ball to target the quads and improve overall fitness and weight loss.
+squat to overhead reach with twist,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform squat, then reach overhead with one arm while twisting torso to the side, alternate sides each rep, for 3 sets."
+stability ball crunch (full range hands behind head),abs,Exercise Ball,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform stability ball crunches with hands behind head, focusing on full range of motion, for 3 sets to target abs and waist for a fitter, weight loss goal."
+spine twist,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Sit on the floor with legs extended, twist your torso to each side while keeping your spine straight, repeat for 4 sets."
+squat jerk,quads,barbell,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,4,Perform 4 sets of squat jerks using a barbell to target your quads and improve fitness for weight loss.
+stalder press,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform 3 sets of stalder press using only body weight to target triceps and improve upper arm strength for a beginner level workout at the gym or at home, focusing on getting fitter and losing weight."
+split squats,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform 3 sets of split squats using only your body weight to target your quads and upper legs, aiming to get fitter and lose weight."
+squat to overhead reach,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform 5 sets of squat to overhead reach using body weight, focusing on targeting the quads to get fitter and lose weight at a beginner level."
+standing archer,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Stand with feet shoulder-width apart, extend arms straight out in front of you, twist torso to one side while keeping hips facing forward, hold for a few seconds, return to center, and repeat on the other side for 5 sets."
+standing behind neck press,delts,barbell,Beginner,1,0,Get Fitter & Lose Weight,shoulders,weight,4,"Stand with feet shoulder-width apart, grip barbell with hands slightly wider than shoulder-width, press barbell overhead behind neck, and lower back down to starting position for 4 sets."
+standing calf raise (on a staircase),calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,4,"Perform standing calf raises on a staircase by raising and lowering your body using only your body weight, aiming for 4 sets to target and strengthen your calves for overall fitness and weight loss goals."
+standing calves,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,3,"Stand with feet shoulder-width apart, raise heels off the ground as high as possible, then lower back down to starting position, repeat for 3 sets."
+standing calves calf stretch,calves,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower legs,duration,3,"Stand with feet hip-width apart, press through the balls of your feet to lift your heels off the ground, hold for a few seconds, then lower back down. Repeat for 3 sets."
+standing pelvic tilt,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Stand with feet hip-width apart, engage core, tilt pelvis forward, hold for a few seconds, then tilt pelvis back, repeat for 4 sets."
+standing hamstring and calf stretch with strap,hamstrings,rope,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Stand upright, loop a rope around one foot, and gently pull the foot towards your chest to stretch the hamstring and calf muscles."
+star jump (male),cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,5,"Perform 5 sets of star jumps to target the cardiovascular system and improve fitness while losing weight, using only your body weight as equipment."
+standing single leg curl,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,Perform 4 sets of standing single leg curls using just your body weight to target the hamstrings and improve overall fitness and weight loss goals.
+standing wheel rollerout,abs,wheel roller,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,Perform 5 sets of standing wheel rollouts using a wheel roller to target the abs and waist for a fitter and weight loss goal.
+standing lateral stretch,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,5,"Stand with feet hip-width apart, raise one arm overhead and lean to the side, feeling a stretch along the side of your body, then switch sides for 5 sets."
+stationary bike walk,cardiovascular system,leverage machine,Beginner,1,0,Get Fitter & Lose Weight,cardio,weight,4,"Perform 4 sets of stationary bike walks on a leverage machine to target the cardiovascular system, improve fitness, and aid in weight loss."
+stationary bike run v. 3,cardiovascular system,stationary bike,Beginner,1,0,Get Fitter & Lose Weight,cardio,duration,3,"Hop on the stationary bike and pedal at a moderate intensity for 3 sets, focusing on improving cardiovascular health and aiding in weight loss."
+straddle maltese,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Sit on the floor with legs spread wide, lean forward and touch the floor with both hands, then return to starting position for 5 sets."
+straddle planche,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform straddle planche by extending your legs wide apart and lifting your body off the ground using only your hands, engaging your abs to hold the position for the specified number of sets."
+straight leg outer hip abductor,abductors,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform 5 sets of straight leg outer hip abductors to target the abductors and improve upper leg strength and stability for a fitter, leaner body."
+suspended abdominal fallout,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Start by lying on your back with your legs extended and arms extended above your head, then slowly raise your legs and arms towards the ceiling while engaging your core, hold for a few seconds, then lower back down."
+superman push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform push-ups with hands extended out in front of you, lifting your arms and legs off the ground at the same time."
+suspended push-up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,4,"Perform suspended push-ups by placing hands on a stable elevated surface, lowering body until chest nearly touches surface, and pushing back up."
+suspended row,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,Perform 3 sets of suspended rows using your body weight to target the upper back for a fitter and weight loss goal.
+suspended reverse crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform suspended reverse crunches by hanging from a pull-up bar or using suspension straps, bringing knees towards chest in a controlled motion for 5 sets."
+suspended split squat,quads,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,4,"Perform suspended split squats with body weight, focusing on the quads, for 4 sets to work the upper legs and achieve a fitter, weight loss goal."
+swimmer kicks v. 2 (male),glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,5,"Perform 5 sets of swimmer kicks v. 2 (male) targeting the glutes with body weight, focusing on the upper legs to get fitter and lose weight."
+three bench dip,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4,Perform four sets of bench dips using your body weight to target your triceps and improve upper arm strength for fitness and weight loss goals.
+swing 360,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3,Perform 3 sets of swing 360 exercise using body weight to target the cardiovascular system and improve fitness and weight loss goals.
+tire flip,glutes,tire,Beginner,1,0,Get Fitter & Lose Weight,upper legs,,3,"Perform tire flips for 3 sets to target the glutes and upper legs, aiming to get fitter and lose weight."
+trap bar deadlift,glutes,trap bar,Beginner,1,0,Get Fitter & Lose Weight,upper legs,weight,5,Perform 5 sets of trap bar deadlifts using a trap bar to target the glutes and upper legs for a beginner level workout aimed at getting fitter and losing weight.
+triceps dip,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4,Perform 4 sets of triceps dips using only your body weight to target the triceps and improve upper arm strength at the gym or at home to get fitter and lose weight.
+triceps press,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4,"Perform 4 sets of triceps press using just your body weight, focusing on the upper arms to get fitter and lose weight."
+triceps dip (bench leg),triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4,"Perform triceps dips on a bench with legs extended, focusing on using your body weight to target the triceps for 4 sets."
+triceps dips floor,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform triceps dips on the floor, using only your body weight, for 3 sets to target your triceps and achieve a fitter, weight loss goal at a beginner level."
+triceps dip (between benches),triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,3,"Perform triceps dips between two benches using body weight for 3 sets to target and strengthen the triceps, suitable for beginners looking to get fitter and lose weight."
+triceps stretch,triceps,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper arms,duration,4,"Stand or sit up straight, raise one arm overhead, bend elbow and reach hand down the center of your back, gently push elbow with opposite hand until you feel a stretch in your triceps, hold for 30 seconds, switch arms and repeat for 4 sets."
+tuck crunch,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform 3 sets of tuck crunches to target your abs and waist, using only your body weight, to get fitter and lose weight."
+twin handle parallel grip lat pulldown,lats,cable,Beginner,1,0,Get Fitter & Lose Weight,back,weight,4,"Sit at the lat pulldown machine, grasp the handles with a parallel grip, pull the handles down towards your chest while keeping your back straight, then slowly release back up to starting position."
+twist hip lift,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform twist hip lifts by lying on your back with knees bent, feet flat on the floor, lifting hips up while twisting them to one side, then lowering back down, repeating for 3 sets."
+twisted leg raise,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Lie on your back with legs raised and twisted to each side, lifting and lowering for 5 sets."
+two toe touch (male),spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform two toe touches while standing, reaching down towards your toes with your hands, targeting the spine for 3 sets to improve fitness and aid in weight loss."
+twisted leg raise (female),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Lie on your back, lift legs towards the ceiling, twist legs to one side while keeping core engaged, then return to center and repeat on the other side for 3 sets."
+v-sit on floor,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,4,"Sit on the floor with legs extended, lift legs and torso to form a V shape, hold for desired duration, then lower back down."
+upper back stretch,upper back,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Perform upper back stretch by extending arms in front, interlocking fingers, and pushing hands forward while rounding the upper back, hold for a few seconds, and repeat for 3 sets."
+upward facing dog,spine,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,"Begin in a prone position on the floor, push through your hands to lift your chest and head towards the ceiling while keeping your legs and pelvis on the ground, hold for a few seconds, then release back down."
+vertical leg raise (on parallel bars),abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,5,"Perform 5 sets of vertical leg raises on parallel bars to target your abs and waist, aiming to get fitter and lose weight."
+walk elliptical cross trainer,cardiovascular system,elliptical machine,Beginner,1,0,Get Fitter & Lose Weight,cardio,duration,5,Perform 5 sets of walking on the elliptical cross trainer to improve cardiovascular health and aid in weight loss.
+walking high knees lunge,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,3,"Perform walking high knees while alternating lunges, focusing on raising your heart rate and improving cardiovascular health."
+walking on incline treadmill,cardiovascular system,leverage machine,Beginner,1,0,Get Fitter & Lose Weight,cardio,weight,5,"Perform 5 sets of walking on an incline treadmill on a leverage machine to target the cardiovascular system, improve fitness, and aid in weight loss."
+walking lunge,glutes,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Perform walking lunges by taking a step forward, lowering your body until both knees are bent at a 90-degree angle, then pushing back up to the starting position and repeating on the other leg for 3 sets."
+walking on stepmill,cardiovascular system,stepmill machine,Beginner,1,0,Get Fitter & Lose Weight,cardio,duration,3,"Walk on the stepmill machine at a steady pace for 3 sets, focusing on improving cardiovascular health and aiding in weight loss."
+weighted bench dip,triceps,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,3,Perform 3 sets of weighted bench dips to target the triceps and improve upper arm strength for advanced level individuals aiming to get fitter and lose weight.
+weighted close grip chin-up on dip cage,lats,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,4,Perform 4 sets of weighted close grip chin-ups on a dip cage to target your lats and improve back strength.
+weighted cossack squats (male),glutes,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3,Perform weighted cossack squats with a focus on engaging the glutes for 3 sets.
+weighted decline sit-up,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,5,"Perform 5 sets of weighted decline sit-ups to target your abs and waist for a fitter, weight loss goal."
+weighted front plank,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,4,"Do this exercise"
+weighted crunch,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,3,Perform 3 sets of weighted crunches at the gym to target the abs and waist for an advanced level workout aiming to get fitter and lose weight.
+weighted donkey calf raise,calves,weighted,Advanced,1,0,Get Fitter & Lose Weight,lower legs,weight,5,"Perform 5 sets of weighted donkey calf raises at an advanced level to target and strengthen your calves for a fitter, weight loss goal."
+weighted drop push up,pectorals,weighted,Advanced,1,0,Get Fitter & Lose Weight,chest,weight,5,"Perform 5 sets of weighted drop push ups to target your pectorals and achieve a fitter, weight loss goal."
+weighted hanging leg-hip raise,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,3,"Do this exercise"
+weighted hyperextension (on stability ball),spine,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,3,
+weighted front raise,delts,weighted,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,4,Perform 4 sets of weighted front raises targeting the delts using advanced level equipment to get fitter and lose weight.
+weighted kneeling step with swing,delts,weighted,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,5,"Do this exercise"
+weighted lunge with swing,glutes,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,5,"Do this exercise"
+weighted pull-up,lats,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,4,"Do this exercise"
+weighted one hand pull up,lats,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,5,"Do this exercise"
+weighted muscle up,lats,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,4,Perform 4 sets of weighted muscle ups targeting the lats using advanced level equipment to get fitter and lose weight.
+weighted russian twist (legs up),abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,3,"Do this exercise"
+weighted muscle up (on bar),lats,weighted,Advanced,1,0,Get Fitter & Lose Weight,back,weight,4,Perform 4 sets of advanced weighted muscle ups on a bar to target your lats and improve back strength for fitness and weight loss goals.
+weighted russian twist,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,3,"Do this exercise"
+weighted round arm,delts,weighted,Advanced,1,0,Get Fitter & Lose Weight,shoulders,weight,3,Perform 3 sets of weighted round arm exercises targeting the delts using advanced level equipment to improve shoulder strength and definition for fitness and weight loss goals.
+weighted overhead crunch (on stability ball),abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,3,"Perform weighted overhead crunches on a stability ball for 3 sets to target the abs and waist, using advanced level equipment to get fitter and lose weight."
+weighted russian twist v. 2,abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,5,"Perform 5 sets of weighted Russian twists with a focus on engaging the abs and twisting the waist, using a weighted object for added resistance."
+weighted seated bicep curl  (on stability ball),biceps,medicine ball,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Sit on a stability ball, hold a medicine ball in each hand, curl the weights up towards your shoulders while keeping your elbows stationary, then lower back down with control for 5 sets."
+weighted side bend (on stability ball),abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,4,"Do this exercise"
+weighted squat,glutes,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Do this exercise"
+weighted seated twist (on stability ball),abs,weighted,Advanced,1,0,Get Fitter & Lose Weight,waist,weight,5,"Sit on stability ball with feet planted, hold weight close to chest, twist torso from side to side while keeping core engaged."
+weighted standing curl,biceps,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Do this exercise"
+weighted straight bar dip,pectorals,weighted,Advanced,1,0,Get Fitter & Lose Weight,chest,weight,4,"Do this exercise"
+weighted standing hand squeeze,forearms,weighted,Advanced,1,0,Get Fitter & Lose Weight,lower arms,weight,5,"Do this exercise"
+weighted sissy squat,quads,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,3,Perform 3 sets of weighted sissy squats in the gym to target your quads and upper legs for advanced level fitness and weight loss goals.
+weighted stretch lunge,glutes,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper legs,weight,4,"Perform weighted stretch lunges with a focus on the glutes, using advanced level and 4 sets, to get fitter and lose weight."
+weighted svend press,pectorals,weighted,Advanced,1,0,Get Fitter & Lose Weight,chest,weight,3,"Do this exercise"
+weighted three bench dips,triceps,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,4,"Do this exercise"
+weighted tricep dips,triceps,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,5,"Do this exercise"
+weighted triceps dip on high parallel bars,triceps,weighted,Advanced,1,0,Get Fitter & Lose Weight,upper arms,weight,3,"Do this exercise"
+wheel rollerout,abs,wheel roller,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Do this exercise"
+wide grip rear pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,3,"Do this exercise"
+wide hand push up,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,"Do this exercise"
+wide-grip chest dip on high parallel bars,pectorals,body weight,Beginner,1,1,Get Fitter & Lose Weight,chest,duration,5,"Do this exercise"
+wide grip pull-up,lats,body weight,Beginner,1,1,Get Fitter & Lose Weight,back,duration,4,Perform 4 sets of wide grip pull-ups to target your lats and improve back strength for a fitter and leaner body.
+wheel run,cardiovascular system,body weight,Beginner,1,1,Get Fitter & Lose Weight,cardio,duration,4,"Perform wheel runs for 4 sets to target the cardiovascular system, using only your body weight, to improve fitness and aid in weight loss."
+world greatest stretch,hamstrings,body weight,Beginner,1,1,Get Fitter & Lose Weight,upper legs,duration,3,"Do this exercise"
+wrist rollerer,forearms,weighted,Advanced,1,0,Get Fitter & Lose Weight,lower arms,weight,3,"Do this exercise"
+wind sprints,abs,body weight,Beginner,1,1,Get Fitter & Lose Weight,waist,duration,3,"Perform 3 sets of wind sprints by sprinting at maximum intensity for short distances followed by brief rest periods to target abs and achieve a fitter, weight loss goal using only your body weight."
+wrist circles,forearms,body weight,Beginner,1,1,Get Fitter & Lose Weight,lower arms,duration,3,Perform 3 sets of wrist circles using only your body weight to target the forearms and improve overall fitness and weight loss.