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Step Crunch, Decline
target muscles: Rectus Abdominis    type: basic

raise upper body. Keep lumbar spine on mat. Return and repeat. read more

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views: 11355

Bodyweight Only Crunch, Reverse
target muscles: Rectus Abdominis    type: auxiliary

and raise hips. Avoid any hip-flexing motion, maintain right-angled position of knees and hips. Slowly return to starting position and repeat. read more

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views: 43533

Indoor Cardio Cycle Ergometer
target muscles: Gluteus Maximus,  Quadriceps    type: basic

ard. read more

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views: 22295

Bodyweight Only Hip Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

leg to side as high as possible. Return and repeat. read more

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views: 14094

Bodyweight Only Tibetian Rite #1
target muscles: Obliques    type: auxiliary

out to sides parallel to floor. Let palms face down and keep fingers together. Spin around clockwise until you become slightly dizzy. Return to starting position. read more

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views: 18802

Bodyweight Only Split Squat
target muscles: Quadriceps,  Gluteus Maximus    type: auxiliary

until knee of rear leg is just above floor. Keep bodyweight on front leg. Extend legs and hip to return. Keep knees slightly flexed and repeat. read more

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(2 user ratings)
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views: 20994

Ez-Bar Row, Bent-over
target muscles: Back, General,  Trapezius, Middle    type: basic

thighs toward waist. Flex back and shoulders and keep elbows close to torso. Return, keep arms slightly flexed. Repeat. read more

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(4 user ratings)
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views: 40190

Cable Standing Fly
target muscles: Pectoralis Major, Sternal    type: auxiliary

toward each other in front of waist in an embracing motion. Keep elbows fixed and facing to sides in lower position. Return and repeat. read more

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(4 user ratings)
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views: 36226

Mat Body Raise, Prone
target muscles: Erector Spinae    type: auxiliary

lift torso, legs and arms. Return and repeat. read more

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(3 user ratings)
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views: 24142

Dumbbell Fly, Lying
target muscles: Pectoralis Major, Sternal    type: auxiliary

to sides in a circular motion until elbows reach height of bench. Return and repeat. read more

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(9 user ratings)
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views: 48146

Broomstick Bent-over, Broomstick
target muscles: Latissimus Dorsi    type: static

while hips move backward. Let shoulders and torso be pulled forward. Keep head between upper arms and back straight. Hold stretch. read more

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(3 user ratings)
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views: 10901

Mat Russian Twist, Seated
target muscles: Obliques    type: auxiliary

from side to side. Keep hips in stable position and let head follow motion. read more

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(3 user ratings)
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views: 21746

Smith Press Seated Calf Press
target muscles: Soleus    type: auxiliary

to raise heels as high as possible. Return, donīt put heels on floor, repeat. read more

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(3 user ratings)
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views: 12465

Bodyweight Only Pull-up, Behind Neck
target muscles: Latissimus Dorsi    type: basic

up while leaning forward until neck reaches bar. Return, keep arms slightly flexed. Repeat. read more

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(4 user ratings)
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views: 22737

Dumbbell Wrist Curl
target muscles: Hand Flexors    type: auxiliary

as high as possible. Return and repeat. Continue with opposite side. read more

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(4 user ratings)
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views: 15552

Mat Crunch Up
target muscles: Rectus Abdominis    type: auxiliary

to raise torso and, slightly, hip. Return until shoulder blades reach floor. Repeat. read more

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(3 user ratings)
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views: 21791

Ez-Bar Front Raise
target muscles: Deltoid, Anterior    type: auxiliary

up in circular motion until upper arms are about parallel to floor or slightly higher ... Return and repeat. read more

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views: 29387

Tube Curl, Standing
target muscles: Biceps Brachii    type: basic

to move hands toward shoulders. Keep elbows in position. Return, keep arm slightly flexed and repeat. read more

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views: 10262

Mat Seated Groin
target muscles: Hip Adductors    type: static

to press knees down. Hold stretch. read more

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views: 11366

Mat Tibetian Rite #4
target muscles: Gluteus Maximus    type: auxiliary

backward and simultaneously raise body. Let hips travel forward until knees are flexed right-angled. Keep arms straight. Tense all muscles. Relax, return and repeat. read more

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views: 14559