FITNESS | STRENGTH
| Exercise | Primary Muscle Group(s) | Secondary Muscle Group(s) | Reps |
|---|---|---|---|
| Dumbbell Deadlift to Row | Upper Back, Lower Back | Shoulder, Biceps, Abs, Hip Flexors, Quads, Glutes, Hamstrings, Calves | 8-12 |
| Dumbbell Pullover Leg Raise | Chest, Abs | Shoulders, Triceps, Lower Back | 8-12 |
| Dumbbell Squat Clean & Press | Shoulders, Quads | Triceps, Biceps, Lower Back, Glutes, Hip Flexors, Hamstrings | 8-12 |
| Russian Twist | Abs, Obliques | Hip Flexors, Shoulders, Upper Back | 30-40 |
| Skull Crusher with Leg Raise | Triceps, Abs | Lower Back | 8-12 |
| Exercise | Primary Muscle Group(s) | Secondary Muscle Group(s) | Reps |
|---|---|---|---|
| Dumbbell Bird Dog Row | Upper Back, Lower Back, Abs | Biceps, Glutes, Hamstrings | 8-12 each |
| Dumbbell Bench Press | Chest | Shoulders, Triceps | 8-12 |
| Side Lunge with Lateral Raise | Shoulders, Quads | Lower Back, Glutes, Hip Flexors, Hamstrings | 8-12 |
| Dumbbell Bicep Curl to Arnold Press | Biceps, Shoulders | Traps, Triceps | 8-12 |
| Squat with Tricep Kickback | Tricps, Quads | Lower Back, Glutes, Hip Flexors, Hamstrings | 8-12 |
| Exercise | Primary Muscle Group(s) | Secondary Muscle Group(s) | Reps |
|---|---|---|---|
| Push-up Renegade Row | Upper Back, Lower Back, Chest | Abs, Shoulders, Biceps, Triceps | 8-12 |
| Dumbbell Straight Leg Deadlift | Hamstrings | Abs, Lower Back, Glutes, Hip Flexors | 8-12 |
| Bulgarian Split Squat with Front/Lateral Raises | Quads, Neck, Shoulders | Abs, Hamstrings, Calves | 5-8 each |
| Lunge with Bicep Curl | Biceps, Quads | Glutes, Hamstrings, Calves | 8-12 |
| Skull Crusher with Leg Raise | Triceps, Abs | Lower Back | 8-12 |