Pernas

Exercise 1

Single Leg Dumbbell Side Bridge

Equipment: Dumbbells, Full Gym

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Pernas Sets

GAbriel Reps

1 Rest

Exercise 2

Body Saw Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Standing Stomach Vacuum

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Bear Crawl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

High Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Lean Planche

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Full Planche

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Side Plank Hip Adduction

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 9

Medicine Ball Rotational Throw

Equipment: Exercise Ball, Full Gym

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Exercise 10

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 11

Ab Coaster Machine

Equipment: Full Gym, Machine

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Exercise 12

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Standing Cable Crunch

Equipment: Cable, Full Gym

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Exercise 14

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 15

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Alternate Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

T-Cross Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Dead Bug

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Decline Sit-up

Equipment: Bench, Full Gym

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Exercise 26

Reverse Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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Exercise 28

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Standing Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Alternate Lying Floor Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Weighted Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Seated Side Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 36

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Front to Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Tuck Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 40

Double Leg Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Captains Chair Leg Raise

Equipment: Full Gym, Machine

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Exercise 43

Bench Side Bend

Equipment: Full Gym, Machine

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Exercise 44

Crab Twist Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Quarter Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 46

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Floor Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 49

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Stability Ball Knee Tuck

Equipment: Exercise Ball, Full Gym

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Exercise 51

Hanging Knee Raises

Equipment: Full Gym

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Exercise 52

Hanging Side Knee Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Hanging Side Knee Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Hanging Windshield Wiper

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Hanging Windshield Wiper

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

Toes to Bar

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Weighted Hanging Knee Raises

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 58

Teaser Pilates

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Seated Oblique Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 62

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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