Exercise Libary

Dumbbell Upright Row – Single Arm

Dumbbell Upright Row – Alternating

Dumbbell Shrug – Alternating

Dumbbell Shrug – Single Arm

Dumbbell Straight Arm Row – Single Arm

Dumbbell Straight Arm Row – Alternating

Dumbbell Wide Row – Single Arm

Dumbbell Wide Row – Alternating

Dumbbell Row – Single Arm

Dumbbell Row – Alternating

Dumbbell Triple Crush

Dumbbell Tricep Kickback – Alternating

Dumbbell Tricep Kickback – Single Arm

Dumbbell Tricep Extension – Single Arm

Dumbbell Tricep Extension – Alternating

Dumbbell Reverse Grip Chest Press – Single Arm

Dumbbell Reverse Grip Chest Press – Alternating

Dumbbell Reverse Grip Chest Press

Dumbbell Close Grip Chest Press

Dumbbell Close Grip Chest Press – Alternating

Dumbbell Close Grip Chest Press – Single Arm

Dumbbell Chest Fly – Alternating

Dumbbell Chest Fly – Single Arm

Dumbbell Chest Press – Alternating

Dumbbell Chest Press – Single Arm

Dumbbell Across Body Curl – Alternating

Dumbbell Across Body Curl – Single Arm

Dumbbell Drag Hammer Curl – Single Arm

Dumbbell Drag Hammer Curl – Alternating

Dumbbell Drag Curl – Single Arm

Dumbbell Drag Curl – Alternating

Dumbbell Reverse Curl – Single Arm

Dumbbell Reverse Curl – Alternating

Dumbbell Zottman Curl – Single Arm

Dumbbell Zottman Curl – Alternating

Dumbbell Hammer Curl – Single Arm

Dumbbell Hammer Curl – Alternating

Dumbbell W-Curl – Single Arm

Dumbbell W-Curl – Alternating

Dumbbell Overhead Front Raise – Single Arm

Dumbbell Overhead Front Raise – Alternating

Dumbbell Overhead Front Raise

Dumbbell Bent Over Fly – Single Arm

Dumbbell Bent Over Fly – Alternating

Dumbbell Front Raise To Lateral Raise – Single Arm

Dumbbell Front Raise To Lateral Raise – Alternating

Dumbbell Front Raise – Single Arm

Dumbbell Front Raise – Alternating

Dumbbell Lateral Raise – Single Arm

Dumbbell Lateral Raise – Alternating

Dumbbell Floor Tricep Press – Single Arm

Dumbbell Floor Tricep Press – Alternating

Dumbbell Floor Tricep Press

Dumbbell Floor Tricep Extension – Single Arm

Dumbbell Floor Tricep Extension – Alternating

Dumbbell Floor Tricep Extension

Dumbbell Floor Pullover – Alternating

Dumbbell Floor Pullover

Dumbbell Floor Press – Single Arm

Dumbbell Floor Press – Alternating Arms Out

Dumbbell Floor Press – Alternating

Dumbbell Floor Press

Dumbbell Floor Close Grip Press – Single Arm

Dumbbell Floor Close Grip Press – Alternating Arms Out

Dumbbell Floor Close Grip Press – Alternating

Dumbbell Floor Close Grip Press

Dumbbell Floor Fly – Single Arm

Dumbbell Floor Fly – Alternating Arms Out

Dumbbell Floor Fly – Alternating

Dumbbell Floor Fly

Dumbbell Incline Bench Tricep Extension

Dumbbell Bench Tricep Extension

Dumbbell Incline Bench Reverse Press

Dumbbell Bench Reverse Press

Dumbbell Bench Pullover

Dumbbell Incline Bench Fly

Dumbbell Bench Fly

Dumbbell Incline Bench Close Grip Press

Dumbbell Bench Close Grip Press

Dumbbell Incline Bench Press

Dumbbell Bench Press

Dumbbell Incline Bench Hammer Curl

Dumbbell Incline Bench Bicep Curl

Landmine Triangle Clockwise

Landmine Triangle Anti-Clockwise

Landmine Square Clockwise

Landmine Square Anti-Clockwise

Landmine Side Press – Right Arm

Landmine Side Press – Left Arm

Landmine Shoulder to Shoulder

Landmine Shoulder Press – Alternating

Landmine Shoulder Press – Right Arm

Landmine Shoulder Press – Left Arm

Landmine Shoulder Press

Landmine Row – Right Arm

Landmine Row – Left Arm

Landmine Rainbow

Landmine Meadows Row – Right Arm

Landmine Meadows Row Left Arm

Landmine Circle Anti-Clockwise

Landmine Circle Clockwise

Plate Woodchop Right To Left

Plate Woodchop Left To Right

Plate Twists

Plate Triple Crush

Plate Tricep Extension

Plate Steering Wheel

Plate Squares

Plate Side Bend – Right

Plate Side Bend – Left

Plate Shoulder Press – Right

Plate Shoulder Press – Left

Plate Shoulder Press

Plate Rainbow

Plate Overhead Hold

Plate Overhead Front Raise

Plate Over Shoulder

Plate Neutral Press – Right

Plate Neutral Press – Left

Plate Lateral Raise – Right Arm

Plate Lateral Raise – Left Arm

Plate Halo

Plate Floor to Overhead

Plate Figure-8

Plate Circle Clockwise

Plate Circle Anti-Clockwise

Plate Chest Press

Plate Forward & Up

Plate Bicep Curl

Plate Machine Shoulder Press – Alternating Arms Out

Plate Machine Shoulder Press In Chair – Single Arm

Plate Machine Shoulder Press – Single Arm

Plate Machine Shoulder Press

Plate Machine Chest Press – Alternating Arms Out

Plate Machine Chest Press – Alternating

Plate Machine Chest Press – Single Arm

Plate Machine Chest Press

Machine Tricep Extension – Alternating Arms Out

Machine Tricep Extension – Alternating

Machine Tricep Extension – Single Arm

Machine Tricep Extension

Machine Shoulder Press – Alternating Arms Out

Machine Shoulder Press – Alternating

Machine Shoulder Press – Single Arm

Machine Shoulder Press

Machine Chest Press – Alternating Arms Out

Machine Chest Press – Alternating

Machine Chest Press – Single Arm

Machine Chest Press

Barbell Wide Curl

Barbell Shrug

Barbell Shoulder Press – Alternating

Barbell Shoulder Press

Barbell Bicep Curl

Barbell Close Grip Bench Press

Barbell Bench Press

Barbell Close Grip Curl

Ball Woodchop Right to Left

Ball Woodchop Left to Right

Ball Twists

Ball Triple Crush

Ball Tricep Extension

Ball Steering Wheel

Ball Squares

Ball Smile

Ball Side Toss – Right Arm

Ball Side Toss – Left Arm

Ball Side Bend Right

Ball Side Bend Left

Ball Shotput – Alternating

Ball Shotput – Right Arm

Ball Shotput – Left Arm

Ball Rainbow

Ball Overhead Throw – Right Arm

Ball Overhead Throw – Left Arm

Ball Overhead Throw – Alternating

Ball Overhead Throw

Ball Overhead Press

Ball Overhead Pass

Ball Overhead Hold

Ball Overhead Front Raise

Ball Over Shoulder

Ball Halo

Ball Floor to Overhead

Ball Figure-8

Ball Circles Clockwise

Ball Circles Anti-Clockwise

Ball Chest Press

Ball Chest Press to Overhead Press

Ball Chest Pass

Ball Bicep Curl

Burpees Level 4

Burpees Level 3

Burpees Level 2

Burpees Level 1

Frontcrawl Arms

Breaststroke Arms

Backstroke Arms

Butterfly Arms

Sitting Jacks

Sit Ski

Punch Combo – Double Arm

Punch Combo – Single Arm

Punch Combo

Punch Down – Double Arm

Punch Down

Punch Up – Double Arm

Punch Up – Single Arm

Punch Up

Punch Side – Double Arm

Punch Side – Single Arm

Punch Side

Punch Forward – Double Arm

Punch Forward – Single Arm

Punch Forward

Pole Punch Up – Alternating

Pole Punch Up – Single Arm

Pole Punch Up – Double Arm

Pole Punch Side – Alternating

Pole Punch Side – Single Arm

Pole Punch Side – Double Arm

Pole Punch Forward – Alternating

Pole Punch Forward – Single Arm

Pole Punch Forward – Double Arm

Pole Punch Down – Alternating

Pole Punch Down – Single Arm

Pole Rainbow

Pole Twists

Pole Overhead Raise

Pole Big-X

Pole DDFFUU

Pole Forward & Up

Pole Canoe Right

Pole Canoe Left

Pole Circle Anti-Clockwise

Pole Circle Clockwise

Pole Handcycle Backwards

Pole Handcycle Forward

Pole Kayak Backwards

Pole Kayak Forward

Cable Upright Row – Alternating

Cable Upright Row

Cable Overhead Shrug – Single Arm

Cable Overhead Shrug – Alternating

Cable Overhead Shrug

Cable Shrug – Single Arm

Cable Shrug – Alternating

Cable Shrug

Cable Decline Wide Row – Single Arm

Cable Decline Wide Row – Alternating

Cable Decline Wide Row

Cable Incline Wide Row – Single Arm

Cable Incline Wide Row – Alternating

Cable Incline Wide Row

Cable Wide Row – Single Arm

Cable Wide Row – Alternating

Cable Decline Row – Single Arm

Cable Decline Row – Alternating

Cable Decline Row

Cable Incline Row – Single Arm

Cable Incline Row – Alternating

Cable Incline Row

Cable Row – Single Arm

Cable Row – Alternating

Cable Row

Cable Straight Arm Row – Single Arm

Cable Straight Arm Row – Alternating

Cable Straight Arm Row

Cable Straight Arm Pulldown – Single Arm

Cable Straight Arm Pulldown – Alternating

Cable Straight Arm Pulldown

Cable Lat Pulldown – Single Arm

Cable Lat Pulldown – Alternating

Cable Lat Pulldown

Cable Pulldown – Single Arm

Cable Pulldown – Alternating

Cable Pulldown

Cable Around The World

Cable Incline Crossover

Cable Crossover – Alternating

Cable Crossover

Cable External Rotation – Right

Cable External Rotation – Left

Cable Internal Rotation Right

Cable Internal Rotation Left

Cable Bent Over Fly – Single Arm

Cable Incline Face pull – Single Arm

Cable Face Pull – Single Arm

Cable Front Raise to Lateral Raise – Single Arm

Cable Front Raise – Single Arm

Cable Front Raise – Alternating

Cable Front Raise

Cable Neutral Press – Single Arm

Cable Neutral Press – Alternating

Cable Neutral Press

Cable Shoulder Press – Single Arm

Cable Shoulder Press – Alternating

Cable Shoulder Press

Cable Decline Chest Fly – Single Arm

Cable Decline Chest Fly – Alternating

Cable Decline Chest Fly

Cable Decline Close Grip Chest Press – Single Arm

Cable Decline Close Grip Chest Press – Alternating

Cable Decline Close Grip Chest Press

Cable Decline Chest Press – Single Arm

Cable Decline Chest Press – Alternating

Cable Decline Chest Press

Cable Incline Chest Fly – Single Arm

Cable Incline Chest Fly – Alternating

Cable Incline Close Grip Chest Press – Alternating

Cable Incline Close Grip Chest Press

Cable Incline Chest Press – Alternating

Cable Incline Chest Press – Single Arm

Cable Incline Chest Press

Cable Chest Fly – Single Arm

Cable Chest Fly – Alternating

Cable Chest Fly

Cable Close Grip Chest Press – Alternating

Cable Close Grip Chest Press – Single Arm

Cable Close Grip Chest Press

Cable Chest Press – Alternating

Cable Chest Press – Single Arm

Cable Chest Press

Cable Decline Tricep Crossover

Cable Incline Tricep Crossover – Single Arm

Cable Incline Tricep Crossover

Cable Tricep Crossover – Alternating

Cable Tricep Crossover – Single Arm

Cable Tricep Crossover

Cable Behind Tricep Extension – Single Arm

Cable Tricep Pulldown – Alternating

Cable Tricep Pulldown – Single Arm

Cable Tricep Pulldown

Cable Tricep Extension – Alternating

Cable Tricep Extension – Single Arm

Cable Tricep Extension

Cable Tricep Kickback – Single Arm

Cable Tricep Kickback – Alternating

Cable Tricep Kickback

Cable Decline Side Curl

Cable Incline Side Curl

Cable Side Curl

Cable Decline Bicep Curl – Alternating

Cable Decline Bicep Curl – Single Arm

Cable Decline Bicep Curl

Cable Incline Bicep Curl – Alternating

Cable Incline Bicep Curl – Single Arm

Cable Incline Bicep Curl

Cable Bicep Curl – Alternating

Cable Bicep Curl – Single Arm

Cable Bicep Curl

Band Wide Row

Band Row

Band Incline Wide Row

Band Incline Wide Row – Single Arm

Band Incline Row

Band Incline Row – Single Arm

Band Decline Wide Row

Band Decline Wide Row – Single Arm

Band Decline Row

Band Decline Row – Single Arm

Band Straight Arm Row

Band Straight Arm Row – Alternating

Band Straight Arm Pulldown

Band Straight Arm Pulldown – Alternating

Band Pulldown

Band Pulldown – Single Arm

Band Pulldown – Alternating

Band Lat Pulldown – Alternating

Band Lat Pulldown

Band Pull Apart – Alternating

Band Neutral Shoulder Press – Single Arm

Band Lateral Raise

Band Front Raise to Lateral Raise – Single Arm

Band Face Pull

Band Bent Over Fly Raise – Alternating

Band Bent Over Fly

Band Internal Rotation Right

Band External Rotation Right

Band Decline Across Body Press – Single Arm

Band Incline Across Body Press – Single Arm

Band Across Body Press – Single Arm

Band Incline Close Grip Chest Press – Single Arm

Band Decline Close Grip Chest Press – Single Arm

Band Close Grip Chest Press

Band Close Grip Chest Press – Single Arm

Band Tricep Pulldown – Alternating

Band Tricep Kickback – Alternating

Band Behind Tricep Extension

Band Behind Tricep Extension – Alternating

Band Decline Tricep Crossover – Single Arm

Band Incline Tricep Crossover – Single Arm

Band Tricep Pulldown – Single Arm

Band Incline Side Curl – Single Arm

Band Decline Bicep Curl – Single Arm

Band Bicep Curl – Alternating

Band Incline Bicep Curl

Band Incline Bicep Curl – Single Arm

Dumbbell Bicep Curl To Lateral Raise – Alternating

Dumbbell Bicep Curl To Lateral Raise – Single Arm

Dumbbell Bicep Curl To Lateral Raise

Dumbbell Bicep Curl to Chest Press – Alternating

Dumbbell Bicep Curl to Chest Press – Single Arm

Dumbbell Bicep Curl to Chest Press

Dumbbell Across Body Curl

Dumbbell Bicep Curl To Overhead Press – Alternating

Dumbbell Bicep Curl to Overhead Press – Single Arm

Dumbbell Bicep curl – Alternating

Dumbbell Bicep curl – Single Arm

Dumbbell Neutral Press – Alternating

Dumbbell Neutral Press – Single Arm

Dumbbell Shoulder Press – Single Arm

Dumbbell Neutral Press

Dumbbell Arnold Press – Alternating

Dumbbell Arnold Press – Single-Arm

SkiErg

Punching Down

Punching Combo

Punching Up

Punching Side

Punching Forward

Band Straight Arm Pulldown – Single Arm

Band Lateral Raise – Single Arm

Band External Rotation Left

Band Internal Rotation Left

Band Around The World

Band Wide Row – Single Arm

Band Lat Pulldown – Single Arm

Band Chest Press

Band Chest Fly – Single Arm

Band Decline Chest Press – Single Arm

Band Incline Chest Press – Single Arm

Band Behind Tricep Extension – Single Arm

Band Tricep Crossover – Single Arm

Band Tricep Kickback – Single Arm

Band Tricep Extension – Single Arm

Band Behind Curl – Single Arm

Dumbbell Upright Row

Dumbbell Shrug

Dumbbell Front Raise to Lateral Raise

Dumbbell Arnold Press

Dumbbell Shoulder Press – Alternating

Dumbbell Wide Row

Dumbbell Straight Arm Row

Dumbbell Drag Hammer Curl

Dumbbell Zottman Curl

Dumbbell Reverse Curl

Dumbbell Bicep Curl To Overhead Press

Dumbbell Hammer Curl

Rest

Band Front Raise – Single Arm

Dumbbell Row

Dumbbell W-Curl

Band Bicep Curl

Band Pull Apart

Band Row – Single Arm

Band Shoulder Press – Single Arm

Band Bent Over Fly – Single Arm

Band Side Curl – Single Arm

Dumbbell Chest Fly

Dumbbell Chest Press

Band Straight Arm Row – Single Arm

Resistance Band High Row

Band Face Pull – Single Arm

Band Chest Press – Single Arm

Band Incline Chest Fly – Single Arm

Band Decline Chest Fly – Single Arm

Dumbbell Shoulder Press

Dumbbell Bent Over Fly

Dumbbell Lateral Raise

Dumbbell Front Raise

Dumbbell Tricep Extension

Dumbbell Tricep Kickback

Dumbbell Drag Curl

Warm-Up

Dumbbell Bicep curl