MONDAY THURSDAY CARDIO CORE DYNAMICS

Exercise 1

Standing Stomach Vacuum

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Body Saw Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Side Plank Hip Adduction

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 4

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 5

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Standing Cable Crunch

Equipment: Cable, Full Gym

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Exercise 7

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 8

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Alternate Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Reverse Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Standing Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Weighted Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 21

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 23

Double Leg Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Bench Side Bend

Equipment: Full Gym, Machine

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Exercise 26

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Bent Over Twist

Equipment: Dumbbells, Full Gym

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Exercise 30

Bent Over Twist

Equipment: Dumbbells, Full Gym

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Exercise 31

Twisting Hyperextension

Equipment: Full Gym, Machine

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Exercise 32

Standing Cable High-To-Low Twist

Equipment: Cable, Full Gym

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Exercise 33

Standing Cable Low-To-High Twist

Equipment: Cable, Full Gym

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Exercise 34

Standing Cable Twist

Equipment: Cable, Full Gym

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Exercise 35

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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Exercise 37

Weighted Lying Twist

Equipment: Exercise Ball, Full Gym

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Exercise 38

Exercise Ball Frog Crunch

Equipment: Exercise Ball, Full Gym

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Exercise 39

Cable Seated Cross Arm Twist

Equipment: Cable, Full Gym

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Exercise 40

Frog Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Bicycle Twisting Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Fish Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

4 Point Tummy Vacuum Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Seated Flutter Kick

Equipment: Bench, Full Gym

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Exercise 46

Seated Cable Twist

Equipment: Cable, Full Gym

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Exercise 47

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Side Plank Oblique Crunch

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 49

Leg Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Abdominal Bracing

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Toe Reaches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Leg Pull-in Knee-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Half Wipers

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Flutter Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

Briskly Walking

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Stationary Bike

Equipment: Full Gym, Machine

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Exercise 58

Treadmill

Equipment: Full Gym, Machine

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Exercise 59

Incline Treadmill

Equipment: Full Gym, Machine

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Exercise 60

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 61

Elliptical Machine

Equipment: Full Gym, Machine

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Exercise 62

Stair Climber Machine

Equipment: Full Gym, Machine

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Exercise 63

Bodyweight Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 64

Curtsy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 66

Kettlebell Clean and Jerk

Equipment: Full Gym, Kettlebell

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Exercise 67

Dumbbell Windmill

Equipment: Dumbbells, Full Gym

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Exercise 68

Kettlebell Clean and Jerk

Equipment: Full Gym, Kettlebell

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