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