Рет қаралды 158,664
CHEST EXERCISES (00:35)
1)LYING CHEST PRESS
2)PUSH UP ON BAG
3)BAG SQUEEZE PRESS OUT
4)PLANK SINGLE ARM FLY
5)LYING BAG SQUEEZE PRESS
6)ON AND OFF PUSH UPS
7)BAG SQUEEZE PRESS UP
8)BAG SQUEEZE PUSH UP
9)PUSH UP PLANK SINGLE ARM FLY COMBO
LOWER BODY EXERCISES(02:09)
1)SQUAT
2)LEG EXTENSION
3)STIFF LEG DEADLIFT
4)SUMO SQUAT
5)GLUTE BRIDGE
6)BOUNCE LUNGE
7)SINGLE LEG DEADLIFT
8)DROP LUNGE
9)ALTERNATING FRONT LUNGE
10)JUMP SQUAT
11)LATERAL LUNGE
12)SINGLE LEG DEADLIFT/FRONT LUNGE COMBO
13)SINGLE LEG GLUTE BRIDGE
14)SWITCH LUNGES
ARM EXERCISES(05:19)
1)KNEELING PREACHER CURL
2)CLOSE GRIP CURL
3)SINGLE ARM WIDE CURL
4)HAMMER CURL
5)CROSS BODY CURL
6)REVERSE GRIP CURL
7)SINGLE ARM CURL
8)HANGING CURL
9)DRAG CURL
10)PLANK CURL KICKBACK
11)OVERHEAD TRICEPS EXTENSION
12)KICKBACK
13)LYING EXTENSION
14)SINGLE ARM OVERHEAD EXTENSION
COMBO EXERCISES(08:15)
1)ALTERNATING SHOULDER PRESS FRONT LUNGE
2)SUMO SQUAT CURL PRESS
3)SWING LUNGES
4)SUMO SQUAT UPRIGHT ROW
5)SQUAT ALTERNATING SHOULDER PRESS
6)SINGLE LEG DEADLIFT CURL LUNGE
SHOULDER EXERCISES(09:46)
1)UPRIGHT ROW
2)LATERAL RAISE
3)SINGLE ARM SHOULDER PRESS
4)SINGLE ARM REAR DELT FLY
5)SINGLE ARM FRONT RAISE
6)CORKSCREW
7)FRONT RAISE
8)SHOULDER PRESS
9)SINGLE ARM CRUCIFIX
10)SINGLE ARM UPRIGHT ROW
BACK EXERCISES(11:50)
1)BENT OVER ROW
2)SINGLE LEG BENT OVER ROW
3)CRANK THE MOWER
AB EXERCISES(12:45)
1)WIPERS
2)CRUNCH
3)SIDE BEND
4)WEIGHTED SIDE PLANK
5)LYING REVERSE CRUNCH
6)WEIGHTED LYING REVERSE CRUNCH
7)WEIGHTED SIDE PLANK UP
8)OVERHEAD SIDE BEND
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• SANDBAG EXERCISES