High knees Jumping jacks Skater jumps Box jump Slam ball Crawl out Pop squat Slam ball to plank Box jump to burpee Plank punches Squat jack Step in and out Bunny hops Switch kicks Twist out Plank jacks Plank jack shoulder tap Plank in and out to jack Spider climbers In and out push up Football run to burpee Shurfle to burpee Skater taps Bent med ball slam Ball mountain climbers Bunny hops Jump squats Squat to toe tap Plank alternate rope slam to push up Rope slam Banded sprint Banded monster walk Banded donkey kicks Banded lunge pulse Banded squat Banded good morning Banded side to side lateral walk Banded glute bridge Banded side to side kickback Banded squat pulse Banded seated abduction Banded side lying hip abduction DB cross body curl DB front raise DB inward facing shoulder press to hammer curl Single arm DB shoulder rotation DB read delt raise DB row DB overhead Tricep extension DB seated single arm shoulder raise to both Single leg calf raise Single leg RDL DB squat DB-stance squat DB forward lunge Step up (lean forward) DB hip thrust DB lying leg curl DB skull crushers Tricep push up Wide push up Burpee Pike push up Banded side to side squat Band leg extension Banded hip thrust DB Flys DB close stance static lunge High plank rope slam Rope slam to burpee Rope slams doubles and singles Sled push Plate push Machine back extension T-bar row Single arm reverse push down Cable raised bicep curl Cable lateral raise Lateral banded plank walk Lateral plank walk BB close grip bench press DB incline press DB pullover Military press High plank leg lift Around the world Single arm row DB chest press Wide bicep curl EZ bar curl Burpees Mountain climbers Push up Seated calf raise BB squat SM reverse lunge SM squat Side step up DB upright row Sumo deadlift Barbell RDL Cable rear flys Cable raised bicep curl Face pull Lat pull down Chin up Tricep dips DB seated shoulder press BB chest press BB shrugs Gorilla rows DB hammer curls DB Tricep extension Reset push up DB lateral raise Sit To Stand SM Calf Raise Standing Leg Curl Wall Sit Machine Adductions Sissy/ Spanish Squat Cable Kickback Suitcase Squats Banded Glute Bridge Goblet Squat Bulgarian Split Squat Hip Thrust
