exercise swops

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exercise swops guide

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EXERCISE

AW BICYCLES

AW DONKEY KICK PULSES

AW DONKEY KICK UPS

AW FIRE HYDRANT PULSES

AW FIRE HYDRANTS

AW FLUTTER KICKS

AW FROG KICKS

AW IN AND OUT JUMPS

AW KICKBACK PULSES

AW KICKBACKS

AW LATERAL KICK PULSES

AW LATERAL KICKS

AW LAYING LATERAL RAISE PULSES

AW LAYING LATERAL RAISES

AW LEG RAISES

AW MODIFIED V SITS

AW MOUNTAIN CLIMBERS

AW MOVING FROG JUMPS

AW POP SQUATS

AW REVERSE CRUNCHES

AW SINGLE LEG GLUTE LIFT LEG RAISE

AW SQUAT JUMPS

AW STEP UPS

AW TOE TAPS

AW UP N OVERS

AW V SITS

AW WALKING LUNGES

AROUND THE WORLD PLANK

ALTERNATING CURTSY LUNGES

ALTERNATING REVERSE LUNGES

ANKLE TAPS

BENCH HOPS

BICYCLES

BOX JUMPS

BOX SQUAT W/ JUMP SQUAT

BULGARIAN HOPS

BULGARIAN LUNGES/SPLIT SQUATS

BURPEE

BURPEE W/ SQUAT

BURPEE W/ SQUAT JUMPS

CRAB WALKS

CRUNCH PULSES

CRUNCHES

CURTSY LUNGE PULSES

DIAMOND CRUNCHES

DOWNWARD DOG TO PLANK

DOWNDOG W/ HIP EXTENSION

FLUTTER KICKS

FORWARD CRAB WALKS

FROG JUMPS

FROG KICKS

GLUTE BRIDGE PULSES

GLUTE BRIDGES

HEEL ELEVATED SQUATS

HIP THRUSTS

IN AND OUT JUMPS

IN AND OUT Walks

JUMP LUNGE W/ SQUAT JUMP

JUMP LUNGE W/ SQUAT

JUMP LUNGES

JUMP SQUATS

JUMPING LOW SQUAT PULSES

LEG RAISE W/ OBLIQUE TWIST

LEG RAISES

LUNGE PULSES

MOUNTAIN CLIMBERS

MOVING FROG JUMP BURPEES

MOVING POP SQUATS

MOVING PUSH UPS

NARROW PUSH UP

OBLIQUE CRUNCHES

OPPOSITE HAND TO FOOT CRUNCHES

PLANK

PLANK RAISES

PLANK ROCKS

PLANK TOE TAPS

POP SQUATS

POP SQUATS W/ SQUAT PULSES

PUSH UP (WIDE)

PUSH UP HOLD

PUSH UP ON KNEES

PUSH UP ON TOES

REVERSE CRUNCHES

REVERSE LUNGE W/ KICKBACK

ROTATED PLANK

RUSSIAN TWISTS

SCISSOR KICKS

SHOULDER TAPS

SIDE PLANK

SIDE PLANK PULSES

SIDE STEP UPS

SIDE STEP W/ TUCK JUMPS

SINGLE LEG FROG KICK

SINGLE LEG GLUTE BRIDGE

SINGLE LEG HIP THRUST

SIDE LUNGES

SISSY SQUATS

SIT UPS

SPIDERMANS

SPLIT SQUATS/BULGARIAN LUNGES

SQUAT PULSE W/ SQUAT JUMP

SQUAT PULSES

SQUATS

STEP UP HOPS

STEP UPS

SUPERMANS

SURRENDERS

SURRENDERS W/ SQUAT JUMPS

SWAY SQUATS

TOE TAPS

TOE TOUCHES

TRICEP BURPEES

TRICEP DIPS

TRICEP PUSH UPS

TUCK JUMPS

UP N OVERS

V HOLD W/ CRUNCH

V SITS

V SITS HOLD

VACUUMS

WALK OUT PUSH UPS

WALKING LUNGES

WALL SIT

BND ABDUCTORS (STANDING)

BND ALTERNATING CURTSY LUNGES

BND BICYCLES

BND CLAMS

BND CRAB WALKS

BND DB FROG PUMPS

BND DB GLUTE BRIDGE HOLD

BND DB GLUTE BRIDGE PULSES

BND DB GLUTE BRIDGES

BND DB HIP THRUSTS

BND DB HIP THRUSTS FLYES

BND DB ROMANIAN DEADLIFTS

BND FIRE HYDRANT PULSES

BND FIRE HYDRANTS

BND FORWARD CRAB WALKS

BND FROG JUMPS

BND FROG KICKS

BND FROG PUMPS

BND GLUTE BRIDGE FLYES

BND GLUTE BRIDGE PULSES

BND GLUTE BRIDGES

BND HIP THRUSTS

BND HIP THRUSTS 1 1/4 REP

BND IN AND OUT JUMPS

BND JUMP LUNGES

KICKBACK PULSES

BND KICKBACKS

BND LATERAL KICKS

BND LATERAL KICKS W/ KICK BACKS

BND LATERAL WALKS

BND LAYING LATERAL LEG RAISE PULSES

BND LAYING LATERAL LEG RAISES

BND LOW SIDE STEPS

BND POP SQUATS

BND REVERSE LUNGES

BND SEATED ABDUCTORS (LEAN BACK)

BND SEATED ABDUCTORS (LEAN FORWARD)

BND SEATED ABDUCTORS (NORMAL)

BND SQUARE WALKS

BND SQUAT HOLD

BND SQUAT JUMPS

BND SQUAT PULSE HOPS

BND SQUAT PULSES

BND SQUAT W/ SIDE KICK

BND STEP BACKS

BND STEP UPS

BND SUMO SQUATS

BND SUPERMANS

BND SURRENDERS

BND THRUST FLYES

BND WALKING LUNGES

DB 1 ARM SNATCH

DB 2 WAYS

DB 3 WAYS

DB ALTERNATING BICEP CURLS

DB ARNOLD PRESS

DB ARNOLD PRESS (SEATED)

DB B STANCE HIP THRUSTS

DB BENT OVER ROWS

DB BICEP CURLS

DB BICEP CURLS (LOWER HALF)

DB BICEP CURLS (UPPER HALF)

DB BULGARIAN LUNGE HOPS

DB BULGARIAN LUNGES/SPLIT SQUATS

DB BURPEES

DB CRAB WALKS

DB CURL W/ PRESS

DB CURTSY LUNGE PULSES

DB CURTSY LUNGES

DB DEFICIT LUNGES

DB ELEVATED BULGARIAN LUNGES/SPLIT SQUATS

DB ELEVATED ROMANIAN DEADLIFT PULSES

DB ELEVATED ROMANIAN DEADLIFTS

DB FLAT BENCH CHEST PRESS

DB FLYES

DB FORWARD CRAB WALKS

DB FROG PUMP PULSES

DB FROG PUMPS

DB FROG SQUATS

DB FRONT RAISE PULSES

DB FRONT RAISE W/ SHOULDER PRESS

DB FRONT RAISES

DB FRONT SQUATS

DB GLUTE BRIDGE HOLD (NARROW STANCE)

DB GLUTE BRIDGES

DB GLUTE BRIDGES (NARROW STANCE)

DB GOBLET SQUAT

DB HAMMER CURLS

DB HEEL ELEVATED SQUATS

DB HIGH PUNCHES

DB HIP THRUSTS

DB IN AND OUT JUMPS

DB IN AND OUT WALKS

DB LATERAL RAISE PULSES

DB LATERAL RAISES

DB LAYING HAMSTRING CURL

DB LUNGE PULSES

DB LUNGE W/ SQUAT COMBO

DB OVERHEAD TRICEP EXTENSIONS

DB REAR DELT FLYES

DB RENEGADE ROWS

DB ROMANIAN DEADLIFT (LOWER HALF PULSES)

DB ROMANIAN DEADLIFTS

DB RUSSIAN TWISTS

DB SEATED GOODMORNINGS

DB SHOULDER BOMBS

DB SHOULDER PRESS (SEATED)

DB SHOULDER PRESS (STANDING)

DB SIDE STEP UPS

DB SINGLE ARM LATERAL RAISE W/ PRESS

DB SINGLE ARM LATERAL RAISES (LEANING)

DB SINGLE ARM ROWS

DB SINGLE ARM SHOULDER BOMBS

DB SINGLE ARM UPRIGHT ROW

DB SINGLE LEG GLUTE BRIDGES

DB SINGLE LEG ROMANIAN DEADLIFTS

DB SIT UPS

DB SPLIT SQUATS/BULGARIAN LUNGES

DB SQUAT PULSES

DB SQUATS

DB SQUAT W/ HEEL JUMP COMBO

DB STEP UPS

DB STRAIGHT PUNCHES

DB SUMO SQUATS

DB SUPERMAN RAISES

DB SURRENDERS

DB SWAY SQUATS

DB T RAISES

DB THRUSTERS

DB TOE TOUCHES

DB TRICEP KICKBACKS

DB TRICEP OVERHEAD EXTENSIONS

DB UPRIGHT ROWS

DB V SITS

DB WALKING LUNGES

ELB 3 WAYS

ELB BICEP CURLS

ELB FACE PULLS

ELB FRONT RAISES

ELB LAT PULLDOWNS (SINGLE ARM)

ELB LATERAL RAISES

ELB LATERAL W/ FRONT RAISES

ELB LAYING HAMSTRING CURLS

ELB OVERHEAD TRICEP EXTENSIONS

ELB PULL APARTS

ELB REVERSE FLYES

ELB SEATED ROWS

ELB STANDING ROWS

ELB SHOULDER PRESS

ELB SQUATS

ELB THRUSTERS

ELB T RAISES

ELB UPRIGHT ROWS

BODYWEIGHT/REGRESSION

OBLIQUE CRUNCHES

BND KICKBACKS

BND FIRE HYDRANTS

FLUTTER KICKS

FROG KICKS

IN AND OUT JUMPS

KICKBACKS

LATERAL KICKS

LATERAL WALKS

REVERSE CRUNCHES

LEG RAISES

PLANK

SQUAT PULSES

SQUATS

CRUNCHES

SINGLE LEG GLUTE BRIDGES

SQUATS

STEP UPS

REVERSE CRUNCHES

STEP UPS

LEG RAISES

BND WALKING LUNGES

PLANK

SWAY SQUATS

REVERSE LUNGES

OBLIQUE CRUNCHES

UP N OVERS

MOUNTAIN CLIMBERS

JUMP SQUATS

SQUATS

STEP UPS

STATIC LUNGES

JUMP SQUATS

BND CRAB WALKS

VACUUMS

REVERSE LUNGES

CRUNCHES

VACUUMS

CRUNCHES

SQUAT PULSES

SUPERMANS

BND GLUTE BRIDGE PULSES

BND GLUTE BRIDGES

DB HEEL ELEVATED SQUATS

BND HIP THRUSTS

IN AND OUT Walks

SIDE STEP UPS

SQUAT PULSES

JUMPING LUNGES

ALTERNATING REVERSE LUNGES

SQUATS

SQUAT PULSES

TOE TAPS/LEG RAISES

TOE TAPS

ALTERNATING CURTSY LUNGES

BICYCLES

FORWARD CRAB WALKS

SQUAT PULSES

PUSH UPS ON KNEES

ANKLE TAPS

V SITS

VACUUMS

PLANK

SIDE PLANK

REVERSE CRUNCHES

SQUATS

PUSH UP ON KNESS

PLANK

PUSH UP ON TOES

PUSH UP ON KNEES

LEG RAISES

ALTERNATING LUNGES

SIDE PLANK

MOUNTAIN CLIMBERS

FLUTTER KICKS

PLANK

ALTERNATING REVERSE LUNGES

DONKEY KICKS

GLUTE BRIDGES

HIP THRUSTS

SIDE STEP UPS

STEP UPS

CRUNCHES

ANKLE TAPS

STATIC LUNGES

SQUAT PULSES/SQUAT JUMPS

BND SQUAT PULSES

BND SQUATS

STEP UPS

SQUATS

SINGLE LEG GLUTE BRIDGE

SQUATS

JUMP SQUATS

BND SQUAT W/ SIDE KICK

REVERSE CRUNCHES

CRUNCHES

JUMP SQUATS

DB OVERHEAD EXTENSION

TRICEP DIPS

STEP UPS

TOE TOUCHES

LEG RAISES

PLANK

PUSH UPS/PUSH UPS ON KNEES

STATIC LUNGES

SQUAT PULSES

BND LATERAL WALKS

SWAY SQUATS

BICYCLES

CRAB WALKS

LATERAL KICKS

FROG PUMPS

GLUTE BRIDGE HOLD

GLUTE BRIDGE PULSES

GLUTE BRIDGES

BND HIP THRUSTS

HIP THRUSTS

DB ROMANIAN DEADLIFTS

LATERAL KICKS

FORWARD CRAB WALKS

FROG JUMPS

FROG KICKS

FROG PUMPS

GLUTE BRIDGE FLYES

GLUTE BRIDGE PULSES

GLUTE BRIDGES

HIP THRUSTS

IN AND OUT JUMPS

ALTERNATING REVERSE LUNGES

AW KICKBACKS

AW DONKEY KICKS

AW LATERAL KICKS

AW LATERAL KICKS/AW KICKBACKS

CRAB WALKS

BND LATERAL LEG RAISES

LAYING LATERAL RAISES

BND SQUATS

POP SQUATS

ALTERNATING REVERSE LUNGES

BND LATERAL WALKS

SQUAT PULSES

WALL SIT

SQUATS

SQUAT PULSES

SQUATS/LATERAL KICKS

KICKBACKS

LATERAL KICKS

SUMO SQUATS

SUPERMANS

SQUAT PULSES

HIP THRUSTS

WALKING LUNGES

ELB SHOULDER PRESS/ELB UPRIGHT ROW

ELB LATERAL RAISES

ELB ALTERNATING BICEP CURLS

ELB SHOULDER PRESS

SINGLE LEG HIP THRUSTS

ELB BENT OVER ROWS

ELB BICEP CURLS

ELB BICEP CURLS (LOWER HALF)

ELB BICEP CURLS (UPPER HALF)

BULGARIAN HOPS

STATIC LUNGES

JUMP SQUATS

CRAB WALKS

ELB BICEP CURLS/ELB SHOULDER PRESS

CUTRSY LUNGES

REVERSE LUNGES

DB LUNGES

STATIC LUNGES

DB ROMANIAN DEADLIFT PULSES

DB ROMANIAN DEADLIFTS

PUSH UPS

PUSH UP ON KNEES

BND FORWARD CRAB WALKS

GLUTE BRIDGE PULSES

GLUTE BRIDGES

SQUATS

ELB FRONT RAISES

ELB FRONT RAISES/ELB SHOULDER PRESS

ELB FRONT RAISES

SQUATS

GLUTE BRIDGE HOLD

GLUTE BRIDGES

SQUATS

ELB BICEP CURLS

HEEL ELEVATED SQUATS

ELB FRONT RAISES

GLUTE BRIDGES

IN AND OUT JUMPS

IN AND OUT WALKS

PUSH UPS ON KNEES

ELB LATERAL RAISES

ELB HAMSTRING CURL

LUNGES

REVERSE LUNGES/SQUATS

ELB TRICEP EXTENSIONS

ELB REAR DELT FLYES

PLANK

DB ROMANIAN DEADLIFTS

ELB GOOD MORNINGS

BICYCLES

ELB LAYING HAMSTRING CURLS

ELB LATERAL RAISES

ELB SHOULDER PRESS

SIDE STEP UPS

ELB SHOULDER PRESS/ELB LATERAL RAISES

ELB SINGLE ARM LATERAL RAISES

ELB ROWS

ELB LATERAL RAISES

ELB UPRIGHT ROW

SINGLE LEG GLUTE BRIDGES

ELB HAMSTRING CURLS

CRUNCHES

STATIC LUNGES

SQUATS

JUMP SQUATS

STEP UPS

ELB FRONT RAISES

SUMO SQUATS

SUPERMANS

SQUAT PULSES

SUMO SQUATS

ELB FRONT RAISES/ELB LATERAL RAISES

DB SHOULDER PRESS

CRUNCHES

ELB TRICEP KICKBACKS

ELB TRICEP OVERHEAD EXTENSIONS

ELB UPRIGHT ROWS

CRUNCHES

ALTERNATING LUNGES

DB LATERAL RAISES

DB BICEP CURLS

DB REAR DELT FLYES

DB FRONT RAISES

DB BENT OVER ROWS

ELB UPRIGHT ROWS

HAMSTRING CURLS HOLDS

DB TRICEP KICKBACKS

DB REAR DELT FLYES

DB BENT OVER ROWS

DB SHOULDER PRESS

SQUATS

ELB SQUATS/ELB SHOULDER PRESS

DB T RAISES

ELB LATERAL RAISES