Transformation

Exercise 1

Burpee Long Jump

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

Exercise 2

Burpee Long Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Pendulum Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Burpee With Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Bodyweight Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Body Saw Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Leg Swings Front to Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Weighted Muscle-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Bear Crawl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

High Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Top Half Pull-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Wrist Rotations

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

One-Arm Single-Leg Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 14

Lean Planche

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Side Plank Hip Adduction

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 16

Curtsy Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Standing Leg Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 19

Navy Seal Burpee

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Power Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Bodyweight Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Frog Stand

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Donkey Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Standing Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Crouching Heel Back Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Single Leg Donkey Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Shoulder Stretch Behind The Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Back and Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Svend Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Reverse Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Above Head Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Dips Between Chairs

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Push-Up Plus

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Seated Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Reverse Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Reverse Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Modified Hindu Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Knuckle Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Finger Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 46

Shoulder Tap Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Decline Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Biceps Leg Concentration Curl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 49

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Elbow Flexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Water Bottle Hammer Curl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Body Saw Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 55

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

Alternate Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 62

T-Cross Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 63

Reverse Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 64

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 66

Standing Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 67

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 68

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 69

Alternate Lying Floor Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 70

Weighted Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 71

Front to Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 72

Tuck Crunch

Equipment: Full Gym, NO EQUIPMENT

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