CROSSFIT » Workout Routine Created By Melike Nur Demir

Exercise 1

Barbell Snatch

Equipment: Barbell, Full Gym

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Exercise 2

Power Snatch

Equipment: Barbell, Full Gym

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Exercise 3

Muscle Snatch

Equipment: Barbell, Full Gym

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Exercise 4

Heaving Snatch Balance

Equipment: Barbell, Full Gym

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Exercise 5

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Side Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Standing Cable Crunch

Equipment: Cable, Full Gym

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Exercise 8

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 9

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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Exercise 10

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 12

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 13

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

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Exercise 14

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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Exercise 15

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 16

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 17

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 18

Seated Barbell Shoulder Press

Equipment: Barbell, Full Gym

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Exercise 19

Standing Close Grip Military Press

Equipment: Barbell

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Exercise 20

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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Exercise 21

Diagonal Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Neck Flexion Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Neck Extension Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 27

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 28

Side Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Side Push Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Jump Rope

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Single Leg Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 33

Cable Shrug

Equipment: Cable, Full Gym

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Exercise 34

Lever Shrug

Equipment: Full Gym, Machine

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Exercise 35

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 36

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 37

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 38

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 39

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 40

Face Pull

Equipment: Cable, Full Gym

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Exercise 41

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 42

Bodyweight Single Leg Deadlift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Cable Rear Pulldown

Equipment: Cable

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Exercise 45

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 46

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 47

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 48

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 49

Push-up Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 51

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 52

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 53

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 54

Squat

Equipment: Barbell, Full Gym

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Exercise 55

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 56

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

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Exercise 57

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Deadlift

Equipment: Barbell, Full Gym

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Exercise 62

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 63

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 64

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 66

T-Cross Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 67

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 68

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 69

Dead Bug

Equipment: Full Gym, NO EQUIPMENT

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Exercise 70

Leg Extension

Equipment: Full Gym, Machine

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Exercise 71

Reverse Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 72

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 73

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 74

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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Exercise 75

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 76

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 77

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 78

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 79

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 80

Romanian Deadlift

Equipment: Barbell, Full Gym

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Exercise 81

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 82

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 83

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 84

One-Arm Cable Chest Press

Equipment: Cable, Full Gym

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Exercise 85

Push Press

Equipment: Barbell, Full Gym

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Exercise 86

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 87

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 88

Barbell Reverse Curl

Equipment: Barbell, Full Gym

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Exercise 89

Barbell Hack Squats

Equipment: Barbell, Full Gym

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Exercise 90

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

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Exercise 91

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 92

Barbell Sumo Squat

Equipment: Barbell, Full Gym

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Exercise 93

Good Morning

Equipment: Barbell, Full Gym

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Exercise 94

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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Exercise 95

Weighted Back Extension

Equipment: Full Gym, Machine

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Exercise 96

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 97

Sumo Deadlift

Equipment: Barbell, Full Gym

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Exercise 98

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 99

Power Skips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 100

Plyo Jacks

Equipment: Full Gym, NO EQUIPMENT

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Exercise 101

Pistol Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 102

Butt Kicks

Equipment: Full Gym, NO EQUIPMENT

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Exercise 103

Fast Feet Run

Equipment: Full Gym, NO EQUIPMENT

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Exercise 104

Split Jacks

Equipment: Full Gym, NO EQUIPMENT

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Exercise 105

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 106

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 107

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 108

Hawaiian Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 109

Barbell Bulgarian Split Squat

Equipment: Barbell, Bench, Full Gym

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Exercise 110

Lever Deadlift

Equipment: Full Gym, Machine

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Exercise 111

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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Exercise 112

Barbell Lunge

Equipment: Barbell, Full Gym

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Exercise 113

Barbell Lateral Lunge

Equipment: Barbell, Full Gym

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Exercise 114

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 115

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 116

Upavistha Konasana

Equipment: Full Gym, NO EQUIPMENT

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Exercise 117

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 118

Kneeling Quad Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 119

Lateral Speed Step

Equipment: Full Gym, NO EQUIPMENT

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Exercise 120

Kettlebell Single Leg Deadlift

Equipment: Full Gym, Kettlebell

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Exercise 121

Seated Groin / Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 122

Reverse Lunge Knee Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 123

Lying Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 124

Curtsy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 125

Cable Goblet Squat

Equipment: Cable, Full Gym, Resistance Band

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Exercise 126

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

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Exercise 127

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 128

Standing Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 129

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 130

Split Jump Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 131

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 132

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 133

Alternate Lying Floor Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 134

Drop Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 135

Weighted Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 136

Seated Side Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 137

Seated Side Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 138

Standing Cross Leg Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 139

Backward Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 140

Jumping jack

Equipment: Full Gym, NO EQUIPMENT

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Exercise 141

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 142

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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Exercise 143

Front to Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 144

Tuck Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 145

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 146

Double Leg Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 147

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 148

Incline Dumbbell Hammer Press

Equipment: Dumbbells, Full Gym

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Exercise 149

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 150

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 151

Crab Twist Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 152

Bench Side Bend

Equipment: Full Gym, Machine

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Exercise 153

Captains Chair Leg Raise

Equipment: Full Gym, Machine

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Exercise 154

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 155

Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 156

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 157

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 158

Body Ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 159

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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Exercise 160

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 161

Flat Bench Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 162

Lying Glute Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 163

Toes to Bar

Equipment: Full Gym, NO EQUIPMENT

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Exercise 164

Weighted Hanging Knee Raises

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 165

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 166

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 167

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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Exercise 168

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 169

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 170

Bench Dips on Floor

Equipment: Bench, Full Gym

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Exercise 171

Teaser Pilates

Equipment: Full Gym, NO EQUIPMENT

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Exercise 172

Seated Oblique Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 173

Turkish Get-up

Equipment: Dumbbells, Kettlebell

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Exercise 174

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 175

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 176

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 177

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 178

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 179

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 180

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 181

Incline Cable Row

Equipment: Cable, Full Gym

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Exercise 182

Cable Bent Over Row

Equipment: Cable, Full Gym

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Exercise 183

Handstand Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 184

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 185

Double Cable Neutral Grip Lat Pulldown On Floor

Equipment: Cable, Full Gym

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Double Cable Neutral Grip Lat Pulldown On Floor

Exercise 186

Cable Side Bend

Equipment: Cable, Full Gym

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Exercise 187

Incline Dumbbell Y-Raise

Equipment: Dumbbells, Full Gym

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Exercise 188

Cable Pull Through

Equipment: Cable, Full Gym

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Exercise 189

Kneeling Single Arm High Pulley Row

Equipment: Cable, Full Gym

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Exercise 190

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 191

Twisting Hyperextension

Equipment: Full Gym, Machine

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Exercise 192

Squat Hold Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 193

Standing Cable High-To-Low Twist

Equipment: Cable, Full Gym

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Exercise 194

High Knees Against Wall

Equipment: Full Gym, NO EQUIPMENT

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Exercise 195

Wall Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 196

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 197

Clap Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 198

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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Exercise 199

Kettlebell Windmill

Equipment: Full Gym, Kettlebell

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Exercise 200

Brachialis Pull-up

Equipment: Full Gym

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Exercise 201

Cable Seated Pullover

Equipment: Cable, Full Gym

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Exercise 202

Boat Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 203

Dumbbell Glute Bridge

Equipment: Dumbbells, Full Gym

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Exercise 204

Ring Inverted Row

Equipment: Full Gym, TRX Suspension

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Exercise 205

Lever Cable Rear Pulldown

Equipment: Full Gym, Machine

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Exercise 206

One Arm Kettlebell Snatch

Equipment: Full Gym, Kettlebell

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Exercise 207

Shotgun Row

Equipment: Cable, Full Gym

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Exercise 208

Inchworm

Equipment: Full Gym, NO EQUIPMENT

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Exercise 209

Cable Crossover Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 210

Exercise Ball Frog Crunch

Equipment: Exercise Ball, Full Gym

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Exercise 211

Kettlebell Clean and Jerk

Equipment: Full Gym, Kettlebell

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Exercise 212

Kettlebell Goblet Squat

Equipment: Full Gym, Kettlebell

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Exercise 213

Kettlebell Deadlift

Equipment: Full Gym, Kettlebell

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Exercise 214

Dumbbell Burpees

Equipment: Dumbbells, Full Gym

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Exercise 215

All Fours Squad Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 216

Burpees

Equipment: Full Gym, NO EQUIPMENT

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Exercise 217

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 218

Frog Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 219

Standing Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 220

Kettlebell Thruster

Equipment: Full Gym, Kettlebell

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Exercise 221

One Arm Dumbbell Snatch

Equipment: Dumbbells, Full Gym

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Exercise 222

Single Leg Hip Thrust Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 223

Seated Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 224

Seated Ballerina Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 225

Seated Scapular Retraction Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 226

Foam Roller Back Stretch

Equipment: Foam Roller, Full Gym

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Exercise 227

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 228

4 Point Tummy Vacuum Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 229

Seated Flutter Kick

Equipment: Bench, Full Gym

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Exercise 230

Dumbbell Goblet Curtsey Lunge

Equipment: Dumbbells, Full Gym

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Exercise 231

Dumbbell Goblet Curtsey Lunge

Equipment: Dumbbells, Full Gym

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Exercise 232

Kneeling Cable Pull Through

Equipment: Cable, Full Gym

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Exercise 233

Bow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 234

The Box Jump

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 235

Half Wipers

Equipment: Full Gym, NO EQUIPMENT

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Exercise 236

Jackknife Sit-ups (V-Up)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 237

Flutter Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 238

Inner Thigh Side Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 239

Toe Reaches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 240

Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 241

Plank Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 242

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 243

Plank Knee to Elbow

Equipment: Full Gym, NO EQUIPMENT

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Exercise 244

Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 245

Leg Pull-in Knee-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 246

Butterfly Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 247

Long Arm Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 248

Hollow Hold

Equipment: Full Gym, NO EQUIPMENT

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Exercise 249

Cable Hip Abduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 250

Side Plank Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 251

Reverse Plank Kicks

Equipment: Full Gym, NO EQUIPMENT

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Exercise 252

Cable Twisting Standing High Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 253

Squat Tuck Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 254

Hip Thrust on The Leg Extension Machine

Equipment: Full Gym, Machine

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Exercise 255

Incline Dumbbell Hammer Row

Equipment: Dumbbells, Full Gym

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Exercise 256

Pelvic Tilt

Equipment: Full Gym, NO EQUIPMENT

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Exercise 257

Glute Bridge One Leg on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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