Pass the Ball |
N/A |
Exercise Ball |
Beginner |
Swiss Ball |
Core, Upper Abs, Lower Abs |
Supermans |
|
Core |
Beginner |
Ab Mat |
Back, Legs, Lower, Glutes, Hamstrings |
In-Outs |
|
Bodyweight |
Intermediate |
None required |
Core, Shoulders, Upper Abs, Lower Abs, Anterior |
SB Push Up to I's to Pike to Push Up |
N/A |
Core |
Elite |
Swiss Ball |
Chest, Shoulders, Core, Lower |
Tripod Row Opposite Knee Tuck |
Pull |
Core |
Elite |
Single Cable Grip Attachment |
Core, Arms, Back, Lower |
Planks Heel to Toe Rocks |
N/A |
Core |
Intermediate |
None required |
Core, Back, Lower |
Supported Leg Extension |
Pull |
Bodyweight |
Intermediate |
None required |
Core, Lower Abs, Upper Abs |
Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick |
N/A |
Core |
Elite |
Ab Mat |
Core, Back, Upper, Lower |
Chest Press Decline |
Push |
Dumbbell |
Beginner |
Decline Bench, Dumbbells |
Chest, Lower |
Windshield Wipers |
N/A |
Bodyweight |
Intermediate |
None required |
Core, Obliques, Lower Abs |
Balanced Stir the Pot, Halo, Tricep Extension and Reverse Crunch |
|
Core |
Athletic |
Ab Mat, Kettlebells |
Core, Back, Lower |
Bosu Crunch |
|
Core |
Intermediate |
None required |
Core, Back, Lower |
TRX Knee Tucks |
N/A |
TRX |
Athletic |
TRX |
Core, Shoulders, Upper Abs, Lower Abs, Anterior |
Swiss Ball Plank Kick |
Pull |
Exercise Ball |
Intermediate |
Exercise Ball (Swiss Ball) |
Core, Upper Abs, Lower Abs |
Tricep Dip |
Push |
Bodyweight |
Beginner |
None required |
Arms, Shoulders, Core, Triceps, Lower Abs |
Seated Rows: Close-Grip |
Pull |
Bodybuilding |
Intermediate |
Row Machine, Fat Gripz, Double D Handle Attachment |
Back, Arms, Lats, Lower, Biceps |
Moto Rows: Neutral Grip |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Single D Handle Attachment, Ab Mat, Fat Gripz |
Back, Lats, Lower |
Ball Drop with Shoulders Up |
N/A |
Core |
Intermediate |
Ab Mat, Medicine Balls |
Core, Hips, Inside, Lower Abs |
Ball X Change |
|
Core |
Athletic |
Swiss Ball |
Core, Lower Abs |
Deadlift |
Pull |
Bodybuilding |
Intermediate |
Barbell |
Back, Legs, Lower, Hamstrings, Glutes |
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 |
Flat Bench Press: Dumbbell, Single-Arm, Alternating |
Push |
Dumbbell |
Beginner |
Dumbbells |
Chest, Arms, Lower, Triceps |
Supine TRX Knee Tucks |
N/A |
TRX |
Athletic |
TRX |
Core, Lower Abs, Upper Abs |
Ws on Stability Ball |
|
Core |
Intermediate |
Swiss Ball |
Back, Lower, Upper |
Dip Rack Knee Raises w Weight |
|
Core |
Athletic |
Dip Station, Dumbbells |
Core, Lower Abs |