Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Rear Rows: Prone On Incline Bench, Dumbbell	Pull	Dumbbell	Intermediate	Incline Bench, Fat Gripz, Dumbbells	Shoulders, Back, Posterior, Upper
TRX Standing Roll Out	Static	Bodyweight	Beginner	TRX	Core, Chest, Shoulders
Battle Ropes: Alternating	N/A	Cardio	Athletic	Battle Ropes	Shoulders, Core, Arms
Lunge Press	Push	Dumbbell	Intermediate	None required	Shoulders, Legs, Quadriceps
Bench Press	Push	Bodybuilding	Intermediate	Flat Bench, Barbell Bar	Chest, Shoulders, Arms, Anterior, Triceps
Dumbbell Military Press: Seated, All On One Arm, Then The Other	Push	Dumbbell	Beginner	Fat Gripz, Flat Bench, Dumbbells	Shoulders, Chest, Arms, Upper, Triceps
Dumbbell Military Press: All On One Arm, Then The Other	Push	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Shoulders, Arms, Anterior, Lateral, Triceps
Dumbbell Military Press: Seated, Alternating	Push	Dumbbell	Intermediate	Flat Bench, Dumbbells, Fat Gripz	Shoulders, Arms, Triceps
Side Lateral Raises: Bent-Over, Pronated-Grip, Dumbbell	Pull	Bodybuilding	Intermediate	Dumbbells, Fat Gripz	Shoulders, Posterior, Lateral
Single Leg To Opposite Arm Straight Leg Deadlift W/ Row To Bicep Curl Kettle Bell And Stick		Agility	Athletic	None required	Legs, Shoulders, Back, Lats
Incline dumbell front raise	Push	Dumbbell	Athletic	None required	Shoulders, Arms, Anterior, Forearms
Side plank w Rotation, Pulse & Weight	N/A	Core	Athletic	Ab Mat, Dumbbells	Core, Shoulders, Obliques
Butt Lifts	Push	Bodyweight	Intermediate	None required	Core, Shoulders, Anterior
Tricep & Shoulder Stretch	N/A	Stretching	Beginner	None required	Shoulders, Arms, Posterior, Triceps
Reverse Fly on SB	Pull	Exercise Ball	Intermediate	Swiss Ball, Dumbbells	Shoulders, Back, Posterior, Lower
Front Rasie	Push	Bodybuilding	Beginner	Dumbbells	Shoulders, Anterior
Tricep Dips: Machine	Push	Bodybuilding	Intermediate	Weight Assisted Dip Machine, Fat Gripz	Arms, Chest, Shoulders, Triceps, Anterior
Dumbbell Fly on Ball	Push	Dumbbell	Intermediate	None required	Chest, Shoulders, Arms, Anterior
Frog Tuck Burpees	Push	Cardio	Athletic	None required	Legs, Core, Chest, Shoulders, Anterior
Chest Press	Push	Bodybuilding	Intermediate	Barbell	Chest, Arms, Shoulders, Triceps, Anterior
Active El Doa	N/A	Prehab	Intermediate	Ab Mat	Core, Shoulders, Posterior
I's	N/A	Dumbbell	Athletic	Dumbbells	Back, Shoulders, Upper, Posterior
Jumping Jack Bosu Burpee	N/A	Plyometrics	Elite	Bosu Ball	Chest, Legs, Shoulders
standing halo	N/A	Kettlebell	Beginner	None required	Shoulders, Core, Back, Obliques, Upper
Dumbbell Front Raise: Supinated-Grip, Alternating	Pull	Dumbbell	Intermediate	Fat Gripz, Dumbbells	Shoulders, Arms, Anterior