EXERCISE LIBRARY

Your Exercises, Everywhere You Are.

Crunch-Free Abs

Time: 3-6 minutes
Level: Beginner to Intermediate
Primary Muscles: Transversus Abdominis, Internal and External Obliques, Rectus Abdominis

Drop And Give Me 10

Time: 7-12 minutes
Level: Beginner to Intermediate
Equipment: Bench or step, dumbbells, exercise band and anchor point
Primary Muscles: Pectoralis Major, Deltoids, Triceps, Biceps, Rhomboids

Strong Thighs Save Lives

Time: 5-10 minutes
Level: Beginner to Intermediate
Equipment: Sliding disc (or towel, paper plate, etc)
Primary Muscles: Quadriceps group, Gluteal group, Adductor group, Hamstring group

Nice Back!

Time: 5-10 minutes
Level: Beginner to Intermediate
Equipment: Suspension trainer, cable machine, dumbbell
Primary Muscles: Latissimus Dorsi, Trapezius

The Peach Emoji

Time: 3-5 minutes
Level: Beginner to Intermediate
Primary Muscles: Gluteus Maximus, Hamstring group, Erector Spinae

Buh-Bye Batwings

Time: 5-10 minutes
Level: Beginner to Intermediate
Equipment: Exercise band, dumbbells
Primary Muscles: Triceps Brachii, Pectoralis Major, Deltoid group

Let’s Flex!

Time: 3-6 minutes
Level: Beginner to Intermediate
Equipment: Exercise band, dumbbells, suspension trainer
Primary Muscles: Biceps Brachii, Brachialis

Happy Hips

Time: 5-10 minutes
Level: Beginner to Intermediate
Equipment: Exercise loop band
Primary Muscles: Gluteal group, Lateral Rotator group

The High-Heel Workout

Time: 5-15 minutes
Level: Beginner to Intermediate
Equipment: Exercise band, low bench or step
Primary Muscles: Gastrocnemius, Soleus, Tibialis Anterior

Cankles Be Gone

Time: 3-6 minutes
Level: Beginner to Intermediate
Primary Muscles: Gastrocnemius, Soleus, Quadriceps group, Glutes

What a Waist

Time: 3-8 minutes
Level: Beginner to Intermediate
Primary Muscles: Internal and External Obliques, Rectus Abdominis, Transversus Abdominis

First-Lady Arms

Time: 3-10 minutes
Level: All levels
Equipment: Dumbbells, resistance band and anchor point (or adjustable cable-cross machine)
Primary Muscles: Pectoralis major, Biceps group, Triceps Brachii, Medial and Posterior Deltoid

Core Crusher

Time: 3-8 minutes
Level: Intermediate to advanced
Equipment: Exercise band or cable machine
Primary Muscles: Transversus Abdominis, Internal and External Obliques, Rectus Abdominis, Spinal stabilizers, Glutes, Deltoids

Strapless And Sexy

Time: 4-12 minutes
Level: All levels
Equipment: Exercise band, dumbbells
Primary Muscles: Latissimus Dorsi, Trapezius, Rhomboids, Serratus

Chest And Shoulder Opener

Time: 3-5 minutes
Level: All levels
Equipment: Wall or doorway, foam roller or rolled-up towel
Primary Muscles: Pectoralis Major and Minor, Anterior Deltoid, Triceps, Biceps

Hips, Hips, Hurray!

Time: 5-15 minutes
Level: Beginner to Advanced
Equipment: Gliding discs or paper plates, cable machine or exercise band
Primary Muscles: Gluteal group, Abductor group, Lateral Rotators, abdominals

Abs And Back Stretch

Time: 2-4 minutes
Level: All levels
Equipment: Swiss Ball
Primary Muscles: Transversus Abdominis, Internal and External Obliques, Rectus Abdominis, Quadratus Lumborum

Desk Jockey Stretch And Refresh

Time: 5-7 minutes
Level: All levels
Equipment: Doorway or sturdy object to hold, chair or bench
Primary Muscles: Whole body

Lift That Booty

Time: 5-15 minutes
Level: Intermediate to Advanced
Equipment: Bench or step, cable machine and ankle attachment
Primary Muscles: Gluteus Maximus, Hamstring group, Abductor group, Quadricep group, Erector Spinae

Arm And Wrist Release

Time: 4-6 minutes
Level: All levels
Equipment: Wall or doorway
Primary Muscles: Anterior deltoid, Pectoralis major,Triceps Brachii, Forearm and wrist Extensors and Flexors

Anytime Mobility Workout

Time: 4-7 minutes
Level: Novice to Intermediate
Equipment: Swiss ball
Primary Muscles: Whole body

No More Sore Back

Time: 5-10 minutes
Level: All levels
Equipment: Swiss ball, exercise band
Primary Muscles: Intermediate and Deep spinal muscles, Transversus Abdominis

Calf, Ankle, And Hamstring Release

Time: 4-5 minutes
Level: All levels
Equipment: Low bench or step
Primary Muscles: Gastrocnemius, Soleus, Tibialis Anterior, Hamstrings group

Calorie-Crushing Beginner’s Bodyweight Workout

Time: 7 – 21 minutes
Level: Beginners to Novice
Equipment: Low bench, curb or step, optional dumbbells
Primary Muscles: Whole body, cardiovascular conditioning

Firmer Thighs And Core

Time: 4-16 minutes
Level: Novice to Intermediate
Equipment: Dumbbells, bench or box
Primary Muscles: Lower body (Quadriceps, Gluteals, Hamstrings, Adductors and Abductors), Internal and External Obliques, Transversus Abdominis

Gentle Low-Back Stretch

Time: 4- 8 minutes
Level: All levels
Primary Muscles: Quadratus Lumborum, Multifidus, Gluteal group

Upper Back Stretch

Time: 2-5 minutes
Level: All levels
Primary Muscles: Trapezius, Posterior Deltoid, Rhomboids

Glute Stretch And Hip Opener

Time: 2-5 minutes
Level: All levels
Primary Muscles: Gluteal group, Hip Flexors and Rotators

Neck Stretch And Reset

Time: 3-5 minutes
Level: All levels
Primary Muscles: Trapezius, Scalenes, Sternocleidomastoid, Levator Scapulae

Upper Body Strength

Time: 5-15 minutes
Level: Novice to Advanced
Equipment: Medicine ball, dumbbells or kettlebells, gliding discs or paper plates
Primary Muscles: Upper body (Anterior and posterior sides, shoulders, arms, and deep/superficial core muscles)

Hamstring Release

Time: 4-8 minutes
Level: All levels
Primary Muscles: Hamstring group (biceps femoris, semitendinosus, semimembranosus)

Shoulder Tension Tamer

Time: 2-5 minutes
Level: All levels
Equipment: Exercise band, doorway or sturdy object to hang on to
Primary Muscles: Trapezius, Rhomboids, Deltoid group

The WTF Warm Up

Time: 10 minutes
Level: All levels
Primary Muscles: Whole Body

360° Hip Stretch

Time: 4-8 minutes
Level: All levels
Equipment: A wall or something to lean on
Primary Muscles: Hip flexors, extensors, rotators, and abductors

Post-Workout Thigh Stretch

Time: 4-6 minutes
Level: All levels
Equipment: Bench, box or step
Primary Muscles: Quadriceps groups, Hip flexor group, Adductor group

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