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