Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Single-Arm Dumbbell Row: Knee On Bench	Pull	Dumbbell	Beginner	Dumbbells, Flat Bench, Fat Gripz	Back, Lower, Lats
Reverse Crunch	Pull	Core	Beginner	Yoga Mat, Ab Mat	Core, Lower Abs, Upper Abs
Bar Kicks	Pull	Bodyweight	Beginner	Squat Rack, Barbell Bar	Legs, Hips, Core, Quadriceps, Flexors, Lower Abs
Tricep Dip	Push	Bodyweight	Beginner	None required	Arms, Shoulders, Core, Triceps, Lower Abs
Bridge w Leg Lift	N/A	Bodyweight	Athletic	None required	Legs, Back, Glutes, Hamstrings, Lower
Stability Ball Exchange For Abdominals	Pull	Exercise Ball	Intermediate	None required	Core, Upper Abs, Lower Abs
Vertical Bench Press: Machine	Push	Bodybuilding	Beginner	None required	Chest, Arms, Lower, Triceps
Hyper-Extensions: Platform, Body-Weight	Pull	Core	Intermediate	None required	Back, Legs, Lower, Glutes, Hamstrings
Alternating Superman	N/A	Core	Intermediate	Ab Mat	Back, Core, Shoulders, Lower, Posterior
Seated Rows: Close-Grip	Pull	Bodybuilding	Intermediate	Row Machine, Fat Gripz, Double D Handle Attachment	Back, Arms, Lats, Lower, Biceps
Dips		Bodyweight	Intermediate	Dip Station	Chest, Arms, Lower, Triceps
Supported Leg Extension	Pull	Bodyweight	Intermediate	None required	Core, Lower Abs, Upper Abs
V Sit-up	N/A	Core	Athletic	None required	Core, Upper Abs, Lower Abs
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
Hanging Knee Raise	N/A	Bodyweight	Intermediate	Plyo / Step-up Boxes, Exercise Ball, Pull Up Bar Attachment	Core, Lower Abs, Upper Abs
Reverse Hyper Extension		Core	Athletic	Swiss Ball	Back, Legs, Lower, Glutes
TRX Knee Tucks	N/A	TRX	Athletic	TRX	Core, Shoulders, Upper Abs, Lower Abs, Anterior
Ws on Stability Ball		Core	Intermediate	Swiss Ball	Back, Lower, Upper
Flutter Kicks	Pull	Bodyweight	Intermediate	None required	Core, Lower Abs
Reverse Ab Leg Lifts	Pull	Bodyweight	Intermediate	None required	Core, Lower Abs
Reverse Crunch with Toe Tap	Pull	Bodyweight	Intermediate	None required	Core, Lower Abs, Upper Abs
Scissor Kicks	N/A	Bodyweight	Intermediate	None required	Core, Lower Abs
Resistance band Stiff leg deadlifts	Pull	Resistance Bands	Beginner	None required	Legs, Back, Hamstrings, Glutes, Lower
Dip Rack Knee Raises		Bodyweight	Intermediate	Dip Station	Core, Lower Abs
Seated Rows: Neutral-Grip, Single-Arm, D-Handle	Pull	Bodybuilding	Intermediate	Single D Handle Attachment, Fat Gripz, Lifting Straps, Row Machine	Back, Arms, Lats, Lower, Biceps