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PERNA
Workout
Exercise 1
Barbell Squat
Equipment:
Barbell, Full Gym
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Exercise 2
Deadlift
Equipment:
Barbell, Full Gym
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Exercise 3
Seated Leg Curl
Equipment:
Full Gym, Machine
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Exercise 4
Leg Extension
Equipment:
Full Gym, Machine
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Exercise 5
Romanian Deadlift
Equipment:
Barbell, Full Gym
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Exercise 6
Barbell Hack Squat
Equipment:
Barbell, Full Gym
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Exercise 7
Barbell Sumo Squat
Equipment:
Barbell, Full Gym
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Exercise 8
Good Morning
Equipment:
Barbell, Full Gym
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Exercise 9
Dumbbell Bulgarian Split Squat
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 10
Sumo Deadlift
Equipment:
Barbell, Full Gym
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Exercise 11
Pistol Squat
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 12
Dumbbell Lunge
Equipment:
Dumbbells, Full Gym
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Exercise 13
Dumbbell Straight Leg Deadlift
Equipment:
Dumbbells, Full Gym
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Exercise 14
Bodyweight Sumo Squat
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 15
Hawaiian Squat
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 16
Dumbbell Rear Lunge
Equipment:
Dumbbells, Full Gym
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Exercise 17
Barbell Lunge
Equipment:
Barbell, Full Gym
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Exercise 18
Barbell Lateral Lunge
Equipment:
Barbell, Full Gym
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Exercise 19
Side Lunge
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 20
Upavistha Konasana
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 21
Lateral Speed Step
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 22
Reverse Lunge Knee Lift
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 23
Curtsy Squat
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 24
Thigh fly (Adductor Magnus Stretch)
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 25
Split Jump Squat
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 26
Cossack Squat
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 27
Seated Side Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 28
Backward Jump
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 29
Jumping jack
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 30
Single Leg Broad Jump
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 31
Bodyweight Windmill
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 32
Jump Squats
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 33
Dumbbell Lateral Step Up
Equipment:
Dumbbells, Full Gym
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Exercise 34
Power Clean
Equipment:
Barbell, Full Gym
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Exercise 35
Turkish Get-up
Equipment:
Dumbbells, Kettlebell
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Exercise 36
Bodyweight Walking Lunge
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 37
Wall Sit
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 38
Kettlebell Pistol Squats
Equipment:
Full Gym, Kettlebell
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Exercise 39
Kettlebell Split Snatch
Equipment:
Full Gym, Kettlebell
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Exercise 40
Kettlebell Swings
Equipment:
Full Gym, Kettlebell
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Exercise 41
Single Leg Step Down
Equipment:
Full Gym
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Exercise 42
Long Jump
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 43
One Arm Kettlebell Snatch
Equipment:
Full Gym, Kettlebell
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Exercise 44
Leg Curl On Stability Ball
Equipment:
Exercise Ball, Full Gym
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Exercise 45
Kettlebell Clean and Jerk
Equipment:
Full Gym, Kettlebell
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Exercise 46
Kettlebell Goblet Squat
Equipment:
Full Gym, Kettlebell
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Exercise 47
Kettlebell Deadlift
Equipment:
Full Gym, Kettlebell
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Exercise 48
Barbell Bench Front Squat
Equipment:
Barbell, Full Gym
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Exercise 49
Dumbbell Burpees
Equipment:
Dumbbells, Full Gym
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Exercise 50
Burpees
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 51
Seated Toe Touches
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 52
Duck Walk
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 53
Zercher Squat
Equipment:
Barbell, Full Gym
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Exercise 54
Barbell Front Squat
Equipment:
Barbell, Full Gym
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Exercise 55
Kettlebell Thruster
Equipment:
Full Gym, Kettlebell
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Exercise 56
Standing Knee Hugs
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 57
Step Up with Knee Raises
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 58
High Knee Run
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 59
High Knee Skips
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 60
Skater
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 61
Dumbbell Sumo Squat
Equipment:
Dumbbells, Full Gym
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Exercise 62
The Box Jump
Equipment:
Bench, Full Gym, NO EQUIPMENT
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Calculators
Body Mass Index (BMI)
Body Fat Index
Calories Burned
Daily Calorie Calculator
One Rep Max Calculator
Grip Strength Calculator
Exercises List
Neck
Trapezius
Shoulder
Chest
Back / Wing
Erector Spinae
Biceps
Triceps
Forearm
Abs / Core
Leg
Calf
Hips
Cardio
Full Body
Single Workouts
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