Treino Sem Halteres

Exercise 1

Diagonal Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Neck Flexion Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Prone Cervical Extension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Elbow Reverse Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Side Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Reverse Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Push-Up Plus

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 19

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Standing side bend

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Side Plank Knee to Elbow

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Half Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Upper Back Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Table Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Elbow Reverse Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Reverse grip Pull-up

Equipment: Full Gym, Machine

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Exercise 32

Close Grip Chin Up

Equipment: Full Gym, Machine

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Exercise 33

Flat Bench Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Frog Reverse Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Standing Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Biceps Leg Concentration Curl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Wrist Circles Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Bulgarian Split Squat Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Reverse Lunge Knee Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Curtsy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Jump Squats

Equipment: Full Gym, NO EQUIPMENT

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Exercise 46

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Bodyweight Hip Thrust

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Reverse Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 49

Burpees

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 51

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Step Up + Opposite Elbow to Knee Twist

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 53

Bodyweight Walking Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Skater Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

Single Leg Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Squat Hold Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Standing Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Single Leg Donkey Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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