Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Front Rasie	Push	Bodybuilding	Beginner	Dumbbells	Shoulders, Anterior
Dumbbell Front Raise: Supinated-Grip, Alternating	Pull	Dumbbell	Intermediate	Fat Gripz, Dumbbells	Shoulders, Arms, Anterior
Reverse Dumbbell Lunges: All On One Leg, Then The Other	Push	Dumbbell	Intermediate	Dumbbells	Legs, Quadriceps, Hamstrings
Weighted Step Up	Push	Bodybuilding	Athletic	Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box	Legs, Quadriceps, Hamstrings, Glutes
Chasse with Weighted Punch	N/A	Dumbbell	Intermediate	Dumbbells	Arms, Legs, Glutes, Quadriceps
Sumo Squats: Dumbbell	Pull	Dumbbell	Intermediate	Plyo / Step-up Boxes, Dumbbells	Legs, Hips, Glutes, Quadriceps
Dumbbell Pass	N/A	Dumbbell	Athletic	Ab Mat, Dumbbells	Back, Shoulders, Upper, Traps
Spartan Switch Lunge	Push	Cardio	Intermediate	Dumbbells	Legs, Core, Shoulders, Posterior
Dumbbell Military Press: All On One Arm, Then The Other	Push	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Shoulders, Arms, Anterior, Lateral, Triceps
Dumbbell Front Raise: Grip-Variations	Pull	Dumbbell	Intermediate	Fat Gripz, Dumbbells	Shoulders, Arms, Anterior
Rear Delt Raise		Dumbbell	Intermediate	Flat Bench, Dumbbells	Shoulders, Back, Posterior, Upper
Dumbbell Front Raise: Neutral-Grip	Pull	Dumbbell	Intermediate	Fat Gripz, Dumbbells	Shoulders, Arms, Anterior
Dumbbell Lunges: All On One Leg, Then The Other	Push	Dumbbell	Intermediate	Dumbbells	Legs, Hips, Quadriceps, Hamstrings
Lunge w Weights	Push	Dumbbell	Intermediate	Dumbbells	Legs, Glutes
Arnold Press: Standing	Push	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Shoulders, Arms, Chest, Triceps, Upper
Single-Arm Dumbbell Row: Knee On Bench	Pull	Dumbbell	Beginner	Dumbbells, Flat Bench, Fat Gripz	Back, Lower, Lats
Modified Levitating Butterfly		Core	Beginner	Ab Mat, Dumbbells	Core, Chest
Bicep Curl to Overhead Press	N/A	Dumbbell	Beginner	Dumbbells	Arms, Shoulders, Biceps, Anterior
Pullover on Bench	N/A	Dumbbell	Beginner	Flat Bench, Dumbbells	Back, Core, Lats, Obliques
Dumbbell Lunges: Alternating	Push	Dumbbell	Intermediate	Dumbbells	Legs, Quadriceps, Hamstrings
Side Plank w Weight & rotation	N/A	Core	Athletic	Ab Mat, Dumbbells	Core, Shoulders, Obliques
Static Lunge and Shoulder Fly		Bodybuilding	Beginner	Dumbbells	Shoulders, Legs
Gunslingers (Box Arm Raise)	Pull	Dumbbell	Intermediate	Dumbbells	Shoulders, Arms
Side Lateral Raises: Prone On Incline Bench, Dumbbell	Pull	Bodybuilding	Intermediate	Dumbbells	Shoulders, Posterior, Lateral
Jab Drill Single Side	N/A	Dumbbell	Intermediate	Dumbbells	Legs, Shoulders, Anterior