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Side to side crunchesV CrunchesSide plank elbow touchButterfly Plankcrunch Plate Pass ThroughDumbbell Russian TwistDumbbell Side Plank Reach ThroughDumbbell Sit UpsDumbbell V CrunchHanging Leg Raise Bent Knee to Straight LegHanging Leg Raise Knee Side to SideHanging Leg Raise Straight Leg Pause on TopHanging Leg Raise VariationHanging Leg Raise with DumbbellLeg lift holding Plate variationMountain climbersPlank Alternating Leg Liftplank jacksPlank Rocksreverse crunchV crunch with plateSide plank elbow to kneeSide to side leg raiseSide V Crunch VariationToe Touches with PlateUp and Down PlankV sit upBENCH LEG RAISESBENCH REVERSE CRUNCHESBENCH SINGLE LEG RAISESBicycle CrunchesCABLE CRUNCHESDecline Leg RaisesEXERCISE BALL PLANK HOLDLeg LiftMOUNTAIN CLIMBERSPLANKPLANKS RAISESAbs knee tuck variation on bench / seated knee tucksHanging flutter kicksHanging leg raise with resistance band variation
Hanging leg raisesHanging leg raises variationHanging leg raises with mini band variationKnee tucksBANDED PLANK JACKSBanded Ab WorkoutCrab toe touchCrunch variationDecline Bench Leg LiftDecline Bench Scissor VariationKnee Tuck with plateLeg Raise with PlateOne Leg Dumbbell Cross CrunchSeated knee tuck variationincline mountain climbersV Sit-UpsHanging Leg RaisePlank 3Plank 4Hanging Leg Raise (Women)Hanging Oblique Knee RaiseHanging Oblique Knee Raise 2Ball Leg LiftsPlank with Leg LiftplankPlank 2Leg Raise Hip LiftcrunchesCrunches 2Crunches 3Crunches 4Crunches 5air bike crunchesair bike crunchesplank leg lift variationsplank leg lift variations 2russian twist with ballDecline Bench leg liftSeated Knee tuckSeated Knee tuck 2plank rotations
ShoulderSHOULDER PRESSshoulder press with dumbbell 2shoulder press with dumbbell 3shoulder press with dumbbell 4lateral raiselateral raise with dumbbell shouldersSingle Arm Arnold Press with Static HoldDumbbell Arnold pressOne arm bent over cable rear delt flyStanding cable rear delt row with ropeShoulder press with dumbbellsside lateral raiseSmith machine military shoulder pressseated reverse flySteering wheels with plateCable face pullsCable side lateral raiseDumbbell alternating static shoulder press neutral gripDumbbell Arnold pressDumbbell bent over reverse FLYDumbbell 3 waysDumbbell 6 waysDumbbell alternating front raise w static holdDumbbell alternating static shoulder pressDumbbell bent over front raise to reverse flyDumbbell CURL TO PRESSDumbbell lateral raise and halfDumbbell Lateral RaiseDumbbell Neutral Grip Static hold alternating shoulderpressDumbbell PUNCHESDumbbell front raise to lateral raiseDumbbell Front Raise Variation with Static HoldDumbbell Seated Shoulder PressDumbbell Front Raise to Rear Delt Flyfront to side lateral raise with DumbbellSeated alternating front raise to both armsSeated alternating front raise variationSeated around the world shouldersSeated front raise to side raise static hold
Seated shoulder press variationSeated side to front raise variationshoulder tapsSmith machine shoulder pressSide Lateral Raise Variation with Static HoldSingle Arm Arnold Press with Static Hold with DBsUpright row with barbellBARBELL SEATED SHOULDER PRESS BEHIND HEADCable front raise with rope pause on topAround the world with DumbbellCable face pulls with ropeFront raise with plateBarbell SHOULDER PRESSBarbell front raiseBent over row to reverse fly with DumbbellCable Seated Single Arm Rear Delt Flysdumbbell rear delt flyDumbbell Seated lateral raise variationDumbbell shoulder bombsDumbbell SnatchDumbbell T raisesDumbbell upright row to front raiseDumbbell upright row to front raiseLateral to Front Raise VariationOne arm cable front raiseReverse fly backReverse grip barbell front raiseSeated military press shouldersSeated one arm cable rear delt flySeated shoulder press neutral gripSeated shoulder press variation with neutral static holdSeated Shoulder Press Variation with Static HoldSeated shoulder press with dumbbellsSeated Side Lateral VariationSeated side raise variationShoulder Press with Static Hold VariationSide Lateral Raise Palms Down to Palms Forwardfront raiseDumbbell Front Raise VariationStanding Front Raise VariationStanding Dumbbell Rear Flystanding dumbbell shoulder pressstanding dumbbell shoulder press 2
standing side lateral raisesdumbbell boxerplate around head rotationVertical Leg Raisesingle arm dumbbell lateral raisebarbell military press (Back)barbell military press (front)shoulder press machineshoulder press machine 2BicepsSeated dumbbell hammer alternating curlsbiceps hammer curlDumbbell Alternating Hammer Curl VariatonDumbbell Bicep Curl VariationDumbbell alternating bicep curlsDumbbell Hammer curls bicepsSingle arm preacher curlSingle Arm Bicep Curl with Static HoldAlternating bicep curl with static holdRESISTANCE BAND SPEED CURLSAlternating standing dumbbell curlsBiceps curls with resistance band supersetCable Bicep curl Variation on knees bicepsCable rope hammer curlDumbbell hammer curlBand alternating Bicep curlBicep Curls barbellBicep Hammer CurlsBicep Hammer Curls 2Alternating Bicep CurlAlternating Dumbbell Bicep CurlBicep Curl with PlateBicep curls with barbellBiceps Curls with Plate 2Biceps to Hammer CurlCable Straight Bar Bicep CurlsSeated Concentration Bicep CurlStraight bar cable bicep curlsbiceps barbell curlconcentration curls 2concentration curls 3
concentration curls 4concentration curls 5standing concentration curlsstanding concentration curls 2biceps barbell curlClose-Grip EZ Bar CurlClose-Grip EZ Bar Curl 2Dumbbell Alternate Bicep CurlDumbbell Alternate Bicep Curl 2Dumbbell Alternate Bicep Curl 3Dumbbell Alternate Bicep Curl 4Dumbbell Alternate Bicep Curl 5barbell biceps curlbarbell biceps curl 2barbell biceps curl 3barbell biceps curl 4standing dumbbell biceps curlkettlebell biceps curlez barbell bicep curldumbbell hammer curls variationsGlute & HipStanding hip abduction with PlateHip abductor variation holding onto machine glutesHip abductor variation leaning forward glutesREVERSE HYPEREXTENSIONSReverse hack squatReverse hack squat single leg curtsyReverse V squatSide lunges with dumbbellsSingle leg kick back on Smith machineSmith machine hyperextensionSmith machine sumo squats with resistance bandstanding cable side kickReverse hack squatBULGARIAN HOPSCurtsy Lunge High kneeDumbbell alternating curtsy lungesDumbbell alternating Curtsy Lunges 2Dumbbell curtsy lunge pulsesDumbbell Donkey KICK BACK PULSESDumbbell Donkey KICK BACKS
Dumbbell ELEVATED REVERSE LUNGESDumbbell FROG Stance thrustsDumbbell reverse LUNGE to high KNEEdonkey side kickdonkey side to sidedonkey straight leg raisesDonkey Straight Leg Side to Side w bandsElevated curtsy lungeElevated In and Out Jump Squats on Bench StepperElevated Single Leg Glute BridgeFrog kicks on glute kick back machineFrog Pump with Dumbbellfrog pumpsFrog Stance Hip ThrustsGlute Bridge Single Leg Glute Bridge Supersetglute bridge pulsesGlute kick backHip abductor machineHip abductor machine 2Single arm face pull to reverse LungeSmith machine curtsy lungeStanding kick back variationStep downs on assisted pull up machineStep Up to Reverse LungeSingle Leg Assisted Pistol SquatsSingle leg deadlift with Dumbbell legssingle leg glute bridgeSmith Machine Hip RaiseSmith Machine Single Leg Kickbacksquat hold to alternating reverse lungesquat into overhead press and kick abductionStanding KicksWeighted Hyperextension Glute FocusedBanded Monster walkCable KickbacksBent knee Side walk w resistance BandCOTTON BAND BARBELL GLUTE BRIDGES NARROWSTANCECOTTON BAND BARBELL HIP THRUSTSCOTTON BAND GLUTE BRIDGE FLYESCOTTON BAND KICKBACKSCOTTON BAND LAYING LEG LATERAL RAISESCOTTON BAND SINGLE LEG GLUTE BRIDGES
DUMBBELL CURSTY LUNGESGlute step down on assisted pull up machineMED BALL GLUTE BRIDGE SQUEEZESREVERSE HACK ROMANIAN DEADLIFTSBooty focused home Workout with Mini BandBulgarian squats to single leg deadlift variationCable squat and kickCable squatsCable squats to deadlift variationCurtsy lunges on Smith machineGoblet squats with resistance bandKneeling squats on smith machineBanded Barbell glute bridge with 3 abductionsBANDED DONKEY KICKSBanded glute bridge with 3 abductionsBanded Heel Elevated Hip ThrustBanded hip thrust with abduction on leg extensionBANDED KICK BACK PULSESBANDED KICK BACKsBANDED REVERSE HYPEREXTENSIONSBANDED REVERSE Single Leg FROG KICKSBANDED SIDE KICKS Standing Hip AbductionBANDED SINGLE LEG GLUTE BRIDGEBanded single leg hip thrust variationBarbell B STANCE STRAGGERED STANCE HIP THRUST 2Barbell B STANCE STRAGGERED STANCE HIP THRUSTBarbell BANDED HIP THRUST 3 SECOND HOLDBarbell Curtsy LungeBarbell Glute bridge FROG STANCEBench crossoverBench up and oversBULGARIAN HOPSBanded Clamsbanded clams – homebanded clamsBanded Donkey KicksBanded Frog Stance Thrusts with DumbbellBanded Glute bridgeBanded Goblet Squat with DumbbellBanded Reverse frog kicksBanded Reverse frog kicks 2Banded Seated Hip AbductionBanded Single Leg Hip Thrusts
Banded single leg hip thrustsBanded Static Squat with Abductions with DumbbellBarbell Between Legs Split SquatBulgarian Split SquatCable goblet squatCable KickbacksCable Squat walk monsterCable squats with platesDumbbell Reverse HyperextensionDumbbell reverse lunge to curtsy lungeDumbbell revese lunge to high kneeDumbbell step upsDumbbell Sumo squat 4 3 1Dumbbell sumo squat pulsesDonkey Straight Leg PulsesDumbbell Elevated Reverse LungeGlute activationHEEL ELEVATED SINGLE GLUTE BRIDGEHEEL ELEVATED SINGLE LEG HIP THRUST PULSESHEEL ELEVATED SINGLE LEG HIP THRUSTHip Thrust BarbellJumping Lunges VariationReverse Leg Press on Smith MachineSmith Machine Reverse Lunge to CurtsyGlute Kickbackglute bridge with bandglute kickback variationsSide-Lying Leg Liftglute bridgeprone leg lift alternatedsingle leg glute bridgeQuadricepsSMITH MACHINE ELEVATED REVERSE LUNGESSMITH MACHINE SIDE STEP UPSSMITH MACHINE SQUAT PULSESSQUATSSTEP UPSReverse lunges on Smith machineSquats jumps in & out on smith machineSquats jumps on bosu ballSide lunges with dumbbells
Dumbbell Crab WalkDumbbell BOX SQUAT TO JUMPDumbbell bulgarian lungesDumbbell DOUBLE PULSE – SQUAT JUMPSDumbbell Squat to DeadliftDumbbell squat to side lungeDumbbell Sumo Squat to JumpDumbbell Sumo Squat Walk - double pulseGoblet Squat JumpsGoblet Squatskettlebell sumo squatsKettlebell Romanian Deadlift to Goblet SquatLeg Press High Feet PlacementPLIE SQUAT TOES UPPLIE SQUATS one side toes upPLYO STEP UPSSeated leg ExtensionSeated Single Leg ExtensionSINGLE LEG LUNGE JUMPSSquat to LungeSurrender Jump SquatsSurrender Squat JumpsSide Lunge with PlateSingle leg extensionSmith Machine Sumo Squat DeadliftSmith Machine Sumo Squats 1 and Halfstationary lungesTowel Assisted Squat with BandWeighted Side Walk with BandBarbell SquatBarbell Walking lungesBENCH SQUAT JUMPSCOTTON BAND DUMBBELL WALL SITCOTTON BAND KETTLE BELL GOBLET SQUATSCOTTON BAND WALL SITFROG LEG PRESSKETTLEBELL SIDE LUNGESbarbell hip thrustLEG PRESSReverse Hack SquatsFront foot elevated reverse lunges on smith machineBanded Seated Abduction Into Squat JumpsBanded sumo squat to jump
Barbell 1 ¼ SQUATBarbell Paused Sumo DeadliftBarbell Reverse LungeBarbell Sumo SQUATBox squat to jumpBanded Side Squat WalkBanded Squat JumpsBarbell Squat to curtsyDumbbell heel elevated narrow squat pulsesDumbbell low side step squatDumbbell squat to squat jumpDumbbell SurrendersDumbbell walking lunges to curtsy comboDumbbell heel elevated goblet squatDumbbell squat to curtsyForward to Reverse Lungeskettlebell squat to squat jumpLeg extension pause on top quadsMonster Walkpop squatsSide Lunge With overhead plate holdSissy SquatSissy Squat with PlateLeg PressBarbell LungesBarbell Lunges 2squat jumpssquat jumps with bandstationary lungesstationary lunges 2barbell squatHamstringSMITH MACHINE SINGLE LEG ROMANIAN DEADLIFTSLeg press on smith machinelaying down Hamstring leg CurlLeg PressSingle leg deadlift on Hack squats hamstringStiff leg deadlift hamstringStiff leg deadlift with dumbbellsCable hamstring curlDumbbell Romanian Dead Lift
Dumbbell Deadlift with PulsesDumbbell Hamstring CurlDumbbell romanian deadlift RDLDumbbell step upsDumbbell SwingsGood morning with barbell hamstringseated hamstring curlssingle leg Deadlift on smith machineSingle Leg Deadlift w DumbbellSmith Machine Staggered Stance DeadliftStanding Cable Hamstring CurlStanding single leg hamstring curlCOTTON BAND DUMBBELL ROMANIAN DEADLIFTSDUMBBELL ELEVATED ROMANIAN DEADLIFTSHamstring curl with Swiss BallMED BALL HAMSTRING CURLSDumbbell or kettlebell single leg deadliftGood mornings on Smith machineBanded Good MorningsBanded single leg Deadlift to reverse LungeBarbell Good MorningBarbell Good Morning SUMO STANCEDumbbell heel elevated romanian deadliftDumbbell pull throughsDumbbell Romanian Deadlift RDL 1 and half’sGood Mornings Smith Machinekettlebell staggered stance single leg romanian deadliftKettlebell SwingsLaying Down Hamstring CurlSeated hamstring curl with pause hamstringSeated single leg hamstring curlRomanian Deadliftbarbell good morningbarbell romanian deadliftbarbell good morning 2smith machine romanian deadliftTricepstriceps dipsTriceps Overhead ExtensionsOne arm bent over cable triceps extensionOne arm cable triceps extension
Reverse grip supine triceps push downsSkull crushers with dumbbellstriceps cable pushdownTriceps cable rope overhead extensionsCable triceps kick backsDumbbell triceps pressTriceps Dipstriceps push upsSkull crushers with barbell tricepsSkull crushers with dumbbells tricepsTriceps PushdownAssisted triceps dips chestDumbbell Overhead triceps ExtensionsLying Skull crushers with dumbbellssingle arm triceps extension cableCable triceps pushdownBarbell skull crushersBent Over Dumbbell Triceps Extension kickbacksCable Triceps PushdownCable Triceps Pushdown 2Overhead Triceps Extension with PlateSingle Arm overhead Triceps ExtensionClose grip pulldownBarbell Tricep Extension OverheadBarbell SquatBarbell LungesBarbell Chest PressPush-Ups - CloseChestDumbbell CHEST PRESSPush Up on kneesIncline Dumbbell chest flyincline push upschest flydumbbell chest flyesIncline Bench Chest Fly VariationIncline Chest Press DumbbellIncline Chest Press VariationIncline Single Dumbbell Chest Presscable crossoverdumbbell push ups
dumbbell push-ups 2Push-Ups On Knees 3Push-Ups On Knees 4Push-Ups On Knees 5Push-Ups On Knees 6Crunch - Legs On Exercise Ballincline barbell bench pressPush-UpsPush-Ups 2Push-Ups 3Push-Ups 4dumbbell push upschest fly machinechest fly machine 2chest flyes on the floorLeverage Incline Chest Pressleverage chest pressleverage chest press 2leverage chest press 3chest parallel bar dipsdumbbell chest pressLatsWide grip assisted pull upReverse grip lat pulldownSeated cable row with ropeSingle arm dumbbell rowWide grip cable lat pulldownWide grip cable lat pulldown with partial repsCable Seated row overgripDumbbell bent over rowDumbbell Bent Over Row VariationDumbbell single arm bent over RowReverse grip pull downUnder grip high cable rowSingle Arm Cable Pull DownSingle Arm Cable Row PartialsSmith Machine Inverted RowsWide Grip Alternating Pull Down
Wide Grip Pull Down with Partial RepsWide Grip Pull Up assistedClose grip assisted pull upLat pulldown with ropeBand Assisted Pull up under feetBand assisted pull up under kneeBand assisted pull up under feet easier versionBanded assisted pull ups close gripBarbell BENT OVER ROW OVERHAND, WIDE GRIPBarbell BENT OVER ROWSBent over barbell row backCable Kayak RowCable Kayak Row VariationCable Under Grip RowClose Grip Inverted RowsDumbbell Bent-Over Row (Single-Arm)Dumbbell renegade rowInverted rowsKneeling Cable Pull Downrow to high row variation with bandsSeated Cable Row to Bicep Curl back bicepsSeated cable row with ropeSeated close grip cable rowSeated one arm cable rowSeated wide grip cable rowStraight arm single arm pull downDumbbell Bent Over RowDumbbell Bent over Rows 2Dumbbell Bent Over Row 3Dumbbell Bent Over Row 4Dumbbell Bent over Rows 5Pull-UpsLeverage Iso RowCable Seated Row Over-GripPull-Ups 2pull-ups 3pull-ups 4machine-assisted pull-upsstanding cable over bent row
CalfSeated Calf raisesCalf raises on leg press machineCalf ExtensionTrapeziusUpright rows with dumbbellsUpright Row VariationBand bent over row to upright rowbarbell Upright RowDumbbell Upright Rowbarbell upright rowbarbell upright row 2barbell upright row 3FullBodyburpeesCable Squat to DeadliftCommandosDumbbell BANDED SQUAT ALTERNATING KICK BACKSDumbbell curtsy lunge to lateral raiseDumbbell Deadlift to Bent Over RowDumbbell Side Lunge to Front RaiseDumbbell Sumo Squat to Bicep CurlFull Body Band Home WorkoutKettlebell SUMO squat to bicep curlkettlebell swingsSquat to curtsy with bicep curlSumo Squat to upright rowSquat to rowHome workout full body fat burning circuitCurtsy to Shoulder PressiRnscaDumbbell revese lunge to lateral raiseDumbbell side lunge with pressDumbbell squat curl pressDumbbell thrustersDeadlift to bent over row
Reverse Lunge to Front and Side RaiseTRXTRX REVERSE LUNGESBand Reverse Lunge to Bicep curl to lateral raiseBand reverse Lunge to front raiseBand Single leg Deadlift to bent over rowTRX Low Row StandChest Press on TRXHiiTROPE SLAMSDumbbell Curl to Lateral RaiseDumbbell HAMMER CURL to lateral raiseSPRINTS HIGH KNEESSQUAT JUMPSSquat to Upright Rowstationary Lunge to Bicep Curl and Lateral RaiseSumo Squat to DeadliftMOUNTAIN CLIMBERS TO PUSH UPSBarbell SUMO DEADLIFT to UPRIGHT ROWBicep curl to front raiseDumbbell squat to single arm shoulder pressDumbbell Bicep Curl to Lateral Raisehalf burpeesJumping Jacksjumping jacks 2jumping jacks 3Kettlebell side lunge to overhead presskettlebell squat to upright rowBattle Rope
Dumbbell Upper Body Workout – HomeHome Warm Upmassage rollerMassage Roller 2warm up stretchesstretchingwarm up stretches 2warm up stretches 3warm up stretches 4Heart Rate Monitorstationary bikestationary bike 2skipping ropeskipping rope 2Treadmillelliptical
human muscle systemiRnsca / Green Way Of Health (Workouts)YouTube
Booty focused home Workout with Mini Band Bulgarian squats to single leg deadlift variation Cable squat and kick Cable squats Cable squats to deadlift variation Curtsy lunges on Smith machine Goblet squats with resistance band Kneeling squats on smith machine Banded Barbell glute bridge with 3 abductions BANDED DONKEY KICKS Banded glute bridge .
