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Arm Circle, Lying Lateral Raise, Single-Arm, Standing Swings with Kettlebell Lateral Raise Jackknife On Exercise Ball, One-Legged Lateral Raise On Incline Bench Pullover With Barbell Bent Over Row With Barbell, Underhand Grip Lunge With Barbell Pendlay Row Biceps Curl On Incline Bench Leg Curl With Dumbbell Calf Raise With Barbell, Standing Preacher Curl On Exercise Ball Thruster With Barbell Inverted Row Between Chairs Bent Over Row With Barbell, Overhand Grip Shoulder Press With Barbell, Standing / Military Press External Rotation With Dumbbell, Lying Reverse Sliding Lunge Overhead Squat Lumberjack Press Deadlift With Barbell Leg Raise With Exercise Ball Front Raise With Dumbbells, Single-Arm Calf Raise With Barbell, Seated Pullover With Dumbbell Bent Over Reverse Fly, Seated Arnold Press Bent Over Row With Dumbbells Cross-Body Hammer Curl Wrist Curl With Dumbbells, Overhand Grip, Seated Horizontal Fly Overhead Band Pull Apart Breaststroke With Dumbbells Bradford Press L-Seat Rolling Triceps Extension Hammer Curl Scott Curl With Dumbbell, Single-Arm Incline Bench Press Decline Bench Press With Dumbbells Prone Biceps-Curl / Spider Curl Squat With Barbell External Rotation With Dumbbell, Seated Bent Arm Pullover With Dumbbell Lateral Biceps-Curl Bench Press Deadlift, Snatch Grip Push-up Rollout With Dumbbells Lateral Raise With Resistance Band Leg Extension With Partner Hyperextension On Bench Biceps-Curl With Dumbbells Fly Side Bridge Deadlift With Dumbbells Farmer’s Walk Shoulder Press With Partner Calf Raise, Lying Drag Curl With EZ Bar Row In Static Squat-Position Shoulder Press With Dumbbells, Standing Front Squat With Barbell Side Step-up Floor Flys With Dumbbells Biceps-Curl With Dumbbells, Overhand Grip Zottman Curl T-Bar Row Triceps Extension / French Press, Underhand Grip Biceps-Curl With EZ Bar, Underhand Grip Kroc Row Straight Arm Pullback With Dumbbell Hip Abduction, Standing In and outs / Knee Tuck Hip Adduction, Lying Sumo Squat Pistol Squat Lateral L Raise With Rotation Lunge With Dumbbells Curl And Press Stirring The Pot With Exercise Ball Reverse Fly, Kneeling Reverse Hyperextension With Exercise Ball Shrugs With Barbell Rotating Bicep Curl Crush Press / Squeeze Press Landmine Press, Half-Kneeling Swing With Dumbbell, Single-Arm Kayaking Bent Over Row With Core Twist And Dumbbell, Single-Arm Shoulder Press With Dumbbells, Hammer Grip, Seated Incline Bench Row Upright Row Bent Over Twist With Broomstick Concentration Curl Wrist Curl With Dumbbells, Underhand Grip, Seated Close Grip Bench Press Plank With Hip Twists Glute Bridge With Adductor Press Triceps Extension / French Press, Overhand Grip Shrug With Dumbbells Dragon Flag Zercher Squat Jump Rope Front Raise With Dumbbells Side Leg Raise, Standing Deck Squat Slingshot With Kettlebell Cushion Squeeze Bent Over Reverse Fly, Single-Arm, Standing Meadow Row Push Press Door Pull-up Wall Glute Bridge, One-Legged Thruster With Dumbbells Floor Press Biceps-Curl, Lying Reverse Fly On Incline Bench Sit Outs Push-up Hold With Towel Triceps Kickback On Bench Incline Bench Press With Dumbbells Reverse Lunge Plank With Leg Sweep / Rotational Mountain Climber Upright Row With Dumbbells Sliding Towel Pike Gironda Sternum Chin-up Decline Push-up Dips On The Floor Chin-up Sliding Push-up Static Runner Snatch With Dumbbell Forward Sliding Push-up Triceps Extension, Seated, Single-Arm Scorpion Push-up Side Plank With Rotation Dips With Chair, Bent Legs Side Star Plank Row With Dumbbell, Leaning Diagonal Crunch Straight Arm Plank With Alternating Arm And Leg Raise Crunch With Lifted Legs Seated Twist / Saw Spiderman Crunch Donkey Whips Duck Unders Overhead Side Bend / Saxon Side Bend Front Raise With EZ Bar Shoulder Hold With Towel Deadlift, One-Legged Russian Twist With Weight Inverted Row With Partner Triceps Kickback, Double-Handed Bent Over Reverse Fly, Standing Wrist Rotation Pull-up Sumo Squat With Barbell Bulgarian Split Squat Figure Of Eight With Kettlebell Rollout On Knees Squat At The Wall With Exercise Ball Sliding Leg Curl Goblet Squat Incline Flys With Dumbbells Shoulder Press With Dumbbells On Exercise Ball Shoulder Press With Dumbbells, seated Leg Curl With Dumbbell On Table Squat At The Wall With Exercise Ball And Dumbbells Iron Cross / Kettlebell Crucifix Alternating Dumbbell Swings Lat Pulldown With Towel Triceps Extension With Dumbbell, Standing, Two-handed Lat Press On The Floor, Lying Bench Press With Dumbbells Russian Twist Half Sit-up Leg Raise, Lying 180 Jump Squat Frog Sit-Up / Butterfly Crunch Kneeling Squat Push Back Push-up Tuck Hold Push-up On Exercise Ball Bent Over Balance Row, Double-Handed Cross-Body Shoulder Raise, side lying Side Mountain Climbers Sumo Squat With Dumbbell Shoulder Tap Push-up Double Crunch Rolling Glute Bridge With Exercise Ball Exercise Ball Rollout On Knees Uneven Push-up Triceps Extension With Dumbbells, Lying Row On Exercise Ball With Dumbbells Calf Raise, One-Legged, Standing 21s / 3-Part Curl Prisoner Squat Box Jump Door Row Straight Arm Plank With Side Hip Abduction Toe Raise Glute Bridge With Thigh Squeeze Squat With Dumbbells Side Bend With Broomstick T Push-up Hip Raise / Pulse Up Hip Thrust With Barbell Floor Press With Dumbbells Diamond Push-up Triceps Extension Push-up / Sphinx Push-up Curtsy Lunge Jump, One-Legged Saw Plank Bent Over Balance Touch, One-Legged Sliding Alligator Crawl Dips Between Chairs - alternatively Suitcase Deadlift Leg Curl, Standing Lunge On Tiptoes With Dumbbells Slide Into Reverse Plank Glute Bridge With Chair Cliffhanger Crunch On Exercise Ball Halo / Around The World With Kettlebell Bent Over Shrug Wrist Curl With Barbell, Overhand Grip, Seated Wrist Curl With Barbell, Underhand Grip, Seated Inverted Table Row With Broomstick, Overhand Grip Row With Towel, Seated Side Bend With Dumbbell Floor Pullover With Kettlebell Monster Walk Reverse Plank Between Two Chairs Hyperextension With Exercise Ball Bicycle Jogging Wall Sit Jackknife Push-up Plank To Push-up Kneeling On Exercise Ball High Pulls Leg Extension With Dumbbell, Seated Chin-up With Towel Kneeling Jumps / Ninja Jumps Globe Jumps Side-to-Side Bench Jumps Plank Dead Bugs Decline Wall Push-up Plank Jumping Jacks Toe Touch Crunch Superman / Superwoman Hand Release Push-up Sliding Straight Arm Jackknife Plank Biceps-Curl With EZ Bar, Overhand Grip Romanian Deadlift Glute-Ham Raise On The Floor / Russian Leg Curl Biceps-Curl With Front Raise Batwing Row Calf Raise, Standing Maltese Plank Star Jump Crunch Staggered Push-up Isometric Chest Squeeze Isometric Hip Flexion Plank Walk-out / Inchworm Renegade Row With Towel Cross-Body Triceps Extension Crab Walk Push And Pull With Towel Triceps Extension Push-up With Chair Bent Over Balance Row With Support, Single-Arm Wood-Chop With Dumbbell Leg Raise On Decline Bench Broad Jump / Standing Long Jump Crab Kick Bear Crawl Good-morning Hanging Leg Raise T-Bar Row, Single-Arm Front Raise With Self-Resistance Straight Arm Glute Bridge Modified V-Sit Jogging / Running In Place Prone Cobra Reverse Plank Serratus Push-up Straight Arm Plank Lunge Push-up On Knees Toe Taps / Box Jump March Skier Swings Russian Twist With Barbell Jump Squat Plank With Leg Raise Thigh Press, Seated Burpee Scissor Kick Leg Curl With Exercise Ball Straight Arm Plank With Hip Extension Shoulder Blade Squeeze Thigh Pull, Seated Side Plank Wrestler Squat Tuck Jumps High Knees in Place Frog Squat Turkish Get-up Biceps-Curl With Leg Resistance Renegade Row Lower Body Russian Twist / Windshield Wiper Squat Air Squat Quadriceps Press Leg Extension, Standing Heel Beats Glute Bridge Leaning Camel Swimming / Aquaman Pop Squat Scissor Jumps Heel to Toe Rocker In Squat Position Lateral Raise With Barbell Oblique Crunch On Exercise Ball Biceps-Curl To Shoulder Press With EZ Bar Leg Curl With Partner Snap-up Towel Wringing Lateral Leg Raise Sliding Leg Adduction And Abduction In Plank Position Lateral Raise With Partner Straight Arm Plank Around The World Squat At The Wall With Exercise Ball, One-Legged Alphabet / ABC With Medicine Ball Pike On Exercise Ball Front Raise With Twist Leg Extension, Seated Exercise Ball Squeeze Swimming Frog Glute Bridge On Exercise Ball Row With Towel, Standing Walk-out With Exercise Ball Leg Squat Through Ring Inverted Table Row Side Lunge With Dumbbells Dips Between Two Chairs Leg Press With Partner Twist With Broomstick Neider Press Close Grip Biceps-Curl Tate Press Vertical Internal Rotation With Dumbbell, Lying Bent Arm Pullover With Barbell Decline Bench Press Ball Twister With Partner Triceps Extension With Towel And Partner Reverse Snow Angel Dips With Chair Dancing Crab Hindu Push-up / Dands Plank With Alternating Arm And Leg Raise Triceps Extension, Single-Arm, Side Lying Sliding Cobra Fire Feet Sliding Lat Pull Incline Wall Push-up Cuban Press Pelvic Tilt L-Fly With Dumbbells, Standing Uppercut With Dumbbells Push-up Bird Dog Sliding Mountain Climber Mountain Climber Superman / Superwoman Crossover Glute Bridge With Bent Leg Squat Jacks Lunge On Tiptoes Pendulum Leg Raise, Standing Telle Curl Triceps Extension With Towel Bent Knee Leg Raise, Lying Superman / Superwoman With Twist Step-up Isometric Concentration Curl Skater Hops Side Reach / Foot to Foot Crunch Prone Leg Curl With Exercise Ball Triceps Kickback, Single-Arm Row With Towel And Partner Bench Press, Underhand Grip Wall Sit With Calf Raise Lat Pulldown Jumping Jacks Biceps-Curl With Towel, Seated Side Lunge Side Leg Raise, Lying Leg Extension, Lying Glute Bridge With Straight Leg Squat Thrust Reverse Plank With Leg Raise Dips With Exercise Ball Squats With Partner Reverse Crunch Windmill Clam-Shell Door Frame Shoulder Press Oblique Crunch Leg Curl With Towel Russian Twist, Standing Frankenstein Walk Squat On Tiptoes Plank Mogul Jumps Tripod Butt-Ups / Dolphin Raise Jumping Ankle Taps Donkey Kick Scaption And Shrugs With Dumbbells Isometric Leg Tuck Diagonal Pole Move Over And Under With Partner Sliding Side Lunge Side Plank With Adductor Press Jump Squat / Straddle Jump On Bench Russian Twist On Exercise Ball Plank Extension With Exercise Ball Punches With Dumbbells Prone Raise / Scaption With Dumbbells Lunge Split Jump Jackknife On Exercise Ball Row And Hold With Towel Thoracic Rotation Cross-Body Hammer Curl / Cross-Body Triceps Extension With Towel Bent Over Shoulder Press With Dumbbells, One-Legged Bench Press With Dumbbell, Single-Arm Lateral Bear Crawl Door Pull-up With Towel Side Double-Leg Raise, Lying Reverse Hyperextension On Table Side Kick, Lying Bent Over Trunk Rotation Jackknife Leg Whip Side Jumps Tuck Jump With Ball Triceps Pull-Down With Towel Door Frame Row Single-leg Circles External Rotation With Resistance Band Inner Biceps Curl Hollow Rock Low Windmill