ABS-CORE / BACK-WING / ERECTOR SPINAE / NECK

Exercise 1

Chin Tuck

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Superman

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 6

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 7

Deadlift

Equipment: Barbell, Full Gym

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Exercise 8

Romanian Deadlift

Equipment: Barbell, Full Gym

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Exercise 9

Good Morning

Equipment: Barbell, Full Gym

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Exercise 10

Good Morning

Equipment: Barbell, Full Gym

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Exercise 11

Weighted Back Extension

Equipment: Full Gym, Machine

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Exercise 12

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 13

Sumo Deadlift

Equipment: Barbell, Full Gym

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Exercise 14

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 15

Kettlebell Single Leg Deadlift

Equipment: Full Gym, Kettlebell

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Exercise 16

Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Flat Bench Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Twisting Hyperextension

Equipment: Full Gym, Machine

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Exercise 20

Swimming

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Bird Dog

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Seated Cable Rope Row

Equipment: Cable, Full Gym

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Exercise 23

Kneeling Back Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Hindu Push-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Rolling Like a Ball

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 27

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 28

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Cable Rear Pulldown

Equipment: Cable

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Exercise 30

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 31

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 32

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 33

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 34

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 35

Seated Row Machine

Equipment: Full Gym, Machine

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Exercise 36

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 37

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Exercise 38

Barbell Pullover

Equipment: Barbell, Full Gym

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Exercise 39

Ring Inverted Row

Equipment: Full Gym, TRX Suspension

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Exercise 40

Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Kettlebell Bent Over Row

Equipment: Full Gym, Kettlebell

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Exercise 42

Chin-Up

Equipment: Full Gym

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Exercise 43

Commando Pull-up

Equipment: Full Gym

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Exercise 44

EZ-Bar Bent Arm Pullover

Equipment: Barbell, Full Gym

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Exercise 45

Push-Up to Renegade Row

Equipment: Dumbbells, Full Gym

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Exercise 46

Battle Rope

Equipment: Full Gym

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Exercise 47

Standing Banded Row

Equipment: Full Gym, Resistance Band

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Exercise 48

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 49

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 51

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Alternate Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

T-Cross Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Decline Sit-up

Equipment: Bench, Full Gym

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Exercise 61

Reverse Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 62

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 63

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 64

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

Alternate Lying Floor Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 66

Weighted Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 67

Seated Side Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 68

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 69

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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Exercise 70

Front to Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 71

Tuck Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 72

Double Leg Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 73

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 74

Captains Chair Leg Raise

Equipment: Full Gym, Machine

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Exercise 75

Bench Side Bend

Equipment: Full Gym, Machine

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Exercise 76

Crab Twist Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 77

Quarter Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 78

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 79

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 80

Floor Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 81

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 82

Stability Ball Knee Tuck

Equipment: Exercise Ball, Full Gym

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Exercise 83

Hanging Knee Raises

Equipment: Full Gym

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Exercise 84

Hanging Side Knee Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 85

Hanging Windshield Wiper

Equipment: Full Gym, NO EQUIPMENT

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Exercise 86

Toes to Bar

Equipment: Full Gym, NO EQUIPMENT

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Exercise 87

Teaser Pilates

Equipment: Full Gym, NO EQUIPMENT

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Exercise 88

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 89

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 90

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 91

Barbell Side Bend

Equipment: Barbell, Full Gym

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Exercise 92

Bent Over Twist

Equipment: Dumbbells, Full Gym

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Exercise 93

Dumbbell V-up

Equipment: Dumbbells, Full Gym

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Exercise 94

Twisting Hyperextension

Equipment: Full Gym, Machine

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Exercise 95

L-Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 96

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 97

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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Exercise 98

Front Plank with Arm Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 99

Bhujangasana | Cobra Abdominal Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 100

Boat Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 101

Inchworm

Equipment: Full Gym, NO EQUIPMENT

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Exercise 102

Front Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 103

Weighted Lying Twist

Equipment: Exercise Ball, Full Gym

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Exercise 104

Swiss Ball Rollout

Equipment: Exercise Ball, Full Gym

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Exercise 105

Stability Ball V-Up

Equipment: Exercise Ball, Full Gym

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Exercise 106

Exercise Ball Frog Crunch

Equipment: Exercise Ball, Full Gym

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Exercise 107

Weighted Side Bend On Stability Ball

Equipment: Exercise Ball, Full Gym

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Exercise 108

Burpees

Equipment: Full Gym, NO EQUIPMENT

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Exercise 109

Frog Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 110

Ab Wheel Rollout

Equipment: Full Gym

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Exercise 111

Bicycle Twisting Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 112

Seated Flutter Kick

Equipment: Bench, Full Gym

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Exercise 113

Medicine Ball-Sit-up Throw

Equipment: Exercise Ball, Full Gym

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Exercise 114

Side Bent

Equipment: Full Gym, NO EQUIPMENT

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Exercise 115

Leg Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 116

Lying Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 117

Side Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 118

Snap Jumps

Equipment: Full Gym, NO EQUIPMENT

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Exercise 119

Reverse Plank Kicks

Equipment: Full Gym, NO EQUIPMENT

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Exercise 120

Hindu Push-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 121

Bear Crawl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 122

High Knee Skips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 123

Double Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 124

Toe Reaches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 125

Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 126

Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 127

Plank Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 128

Plank Knee to Elbow

Equipment: Full Gym, NO EQUIPMENT

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Exercise 129

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 130

Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 131

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 132

Hollow Hold

Equipment: Full Gym, NO EQUIPMENT

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Exercise 133

Long Arm Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 134

Half Wipers

Equipment: Full Gym, NO EQUIPMENT

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Exercise 135

Jackknife Sit-ups (V-Up)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 136

Suspended Ab Fall-out

Equipment: Full Gym, TRX Suspension

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Exercise 137

TRX Mountain Climber

Equipment: Full Gym, TRX Suspension

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Exercise 138

Side Plank Knee to Elbow

Equipment: Full Gym, NO EQUIPMENT

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Exercise 139

Bodyweight Skull Crushers

Equipment: Full Gym, NO EQUIPMENT

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Exercise 140

Half Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 141

Butterfly Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 142

Push-up With Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 143

Side Plank Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 144

Medicine Ball Crunch

Equipment: Exercise Ball, Full Gym

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Exercise 145

Ball Russian Twist throw with partner

Equipment: Exercise Ball, Full Gym

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Exercise 146

Side Lying Feet Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 147

Plank Jacks / Extended Leg

Equipment: Full Gym, NO EQUIPMENT

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