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