CHAMBER OF EXERCISES

CHAMBER OF EXERCISES

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Kettlebell Figure Eight

Kettlebell Single Arm Crunch

Plate Plank

Plate Crunch

Plate Overhead Crunch

Seated Dumbbell Knee Raises (supported)

Kettlebell Jackknife

Weighted Superman Plank

Bench V Sit Crunches

Decline Bench Leg Raises

Decline Bench Russian Twist

Decline Bench Sit Ups

Hand Over Knees Sit Ups

Hanging Leg Raise

Heel Taps

V Ups

Oblique Crunches (HW)

Heavy Crunches (HW)

Contralateral Plank (HW)

One Leg Flying Squat (HW)

Roll Out Push Ups (HW)

Spin Outs (HW)

Side Plank Rotations (HW)

Double Dead-bugs (HW)

Dead-bugs (HW)

Weighted Plank (HW)

Dumbbell Jack knife (HW)

Dumbbell Reverse Crunches (HW)

Dumbbell Roman Twists (HW)

Dumbbell Crunches (HW)

Crunch With Elevated Legs (HW)

Tea Towel Raised Crunch (HW)

Tea Towel Oblique Sweeps (HW)

Tea Towel Ass Ups (HW)

Tea towel Sweeps (HW)

Cross Crunches (HW)

Knee Raises/Curls (HW)

Russian Twists (HW)

Russian Leg Twists (HW)

V Ups (HW)

Crunch (HW)

Sledgehammer Russian Twists (HW)

CTPs (HW)

Focused Lateral Crunches (HW)

Crunch Raises (HW)

Butterfly Curls (HW)

Kettlebell Single Leg Deadlift

Kettlebell Stiff Legged Deadlift

Single Leg KB deadlift with Hip Resistance Band

Plyometric Switch Pull Up

Weighted Plank with Single Arm Kettlebell Row

Inverted Row with Weight Plate

Reverse Cable Flys

Single Arm Renegade Row

Dumbbell Pullovers (HW)

Good Mornings (HW)

Bent Over Rows (HW)

Super Pulls (HW)

Dumbbell Pushup Iso Row (HW)

Dumbbell Shrugs (HW)

Dumbbell Lying Press Pullovers (HW)

Dumbbell Lying Pullovers (HW)

Dumbbell Deadlift (HW)

Dumbbell Bentover Rows (HW)

Wall Posture Slides (HW)

Inverted Table Rows (HW)

Lying Towel Lat Pulls (HW)

Kneeling Contralateral Extensions (HW)

Bent Over Water-bottle Rows (HW)

Water-bottle Deadlift (HW)

Kneeling Kickbacks (HW)

Supine Pelvic Tilt (HW)

Contralateral Limb Raises (HW)

Supermans (HW)

Sledgehammer Back Pulls (HW)

Sledgehammer Push Up Rows (HW)

Incline Seated Dumbbell Curls

Straight Bar Curls

Plate Loaded Preacher Curls

Bicep Holds (HW)

Towel Bicep Curl (HW)

Dumbbell Under & Overs (HW)

Dumbbell Hammer Curls (HW)

Dumbbell Bicep Curl (HW)

Dumbbell Isolated Curl (HW)

Dumbbell Curl Press Extensions (HW)

Dumbbell Curl Press (HW)

Sledgehammer Curls (HW)

Butterfly Curls (HW)

Dumbbell Ghost Boxing (HW)

High Knees (HW)

Sledgehammer Slams (HW)

Close Grip Bench Press

Cable Single Arm Plank Press

Flat Dumbbell Press

Pec Fly Machine

Low To High Cable Flys

Decline Machine Press

45 Incline Dumbbell Press

Flat Bench Barbell Press

Dumbbell Pullovers (HW)

Bench Press (HW)

Shuffle Push Ups (HW)

Dips (HW)

Isometric Holds (HW)

T Push Ups (HW)

Decline Push Ups (HW)

Incline Push Ups (HW)

Roll Out Push Ups (HW)

Spin Outs (HW)

Dumbbell Pushup Iso Row (HW)

Dumbbell Lying Press Pullovers (HW)

Dumbbell Lying Pullovers (HW)

Dumbbell Floor Flys (HW)

Dumbbell Floor Press (HW)

Bench Press (Gym)

Power Ups (HW)

Sledgehammer Incline Flys (HW)

Sledgehammer Push Up Rows (HW)

Standard Push Ups (HW)

Close Push Ups (HW)

Dip Knee Raises (HW)

Dumbbell Flyes (HW)

Beginner Planche Push Up (HW)

Alt. Single Arm Push Ups (HW)

Single Arm Push Up (HW)

Dumbbell Roll Out Holds (HW)

Dumbbell Isolated Reverse Curl (HW)

Dumbbell Isolated Forearm Curl (HW)

Dumbbell Reverse Forearm Curls (HW)

Dumbbell Radialis Curls (HW)

Sledgehammer Twisters (HW)

Plate Alternating Lunge

Kettlebell Single Leg Deadlift

Kettlebell Stiff Legged Deadlift

Kettlebell Figure Eight

Hip Thrust Hold

Single Leg Hip Thrust Hold

Alternating Donkey Kickbacks

Donkey Kickbacks

Squats (HW)

Super Pulls (HW)

World Class Extension (HW)

One Leg Flying Squat (HW)

Weighted Hip Raises (HW)

Dumbbell Hammy Curls (HW)

Dumbbell Overhead Squats (HW)

Dumbbell Lunge Lateral Raise (HW)

Dumbbell Lunge (HW)

Dumbbell Squat Raises(HW)

Dumbbell Overhead Squat Extensions (HW)

Dumbbell Squats (HW)

1.5 Squats (HW)

Alternating Lunges (HW)

Hip Raises (HW)

Calf Raise (HW)

Side Lying Hip Abduction (HW)

Reverse Alt. Lunge (HW)

Glute Activation Lunge (HW)

Alternating Lunges Slow (HW)

Sledgehammer Squat Raises (HW)

Seated Arnold Press

Seated Barbell Press

Cable Single Arm Plank Press

Lateral Holds (HW)

World Class Extension (HW)

Alternating Lateral Holds (HW)

Dumbbell Lunge Lateral Raise (HW)

Dumbbell Roll Out Holds (HW)

Dumbbell Shoulder Press (HW)

Dumbbell Arnold Presses (HW)

Dumbbell Alt. Front Raises (HW)

Dumbbell Raises (HW)

Dumbbell Squat Raises(HW)

Dumbbell Supinated Front Raises (HW)

Dumbbell Reverse Flys (HW)

Dumbbell Lateral Raise (HW)

Dumbbell Curl Press Extensions (HW)

Dumbbell Curl Press (HW)

Single Arm Lateral Raise (HW)

Sledgehammer Reverse Flys (HW)

Sledgehammer Squat Raises (HW)

Sledgehammer Lateral Holds (HW)

Sledgehammer Lateral Raises (HW)

Tricep Cable Extensions

EZ Bar Skull Crushers

Dumbbell Kickbacks

Close Grip Bench Press

Skull Crushers (HW)

Tricep Dips (HW)

Dumbbell Single Arm Overhead Extensions (HW)

Dumbbell Kickbacks (HW)

Dumbbell Reverse Skull Crushers (HW)

Dumbbell Overhead Squat Extensions (HW)

Dumbbell Overhead Extensions (HW)

Dumbbell Curl Press Extensions (HW)

Reverse Skull Crushers (HW)

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