The Routine

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Half-Crow Push-Up

Muscles Worked:

Abdominals, Anterior Deltoids, Pectoralis Major

Level:

Hard-Core

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Lunge Chopper

Muscles Worked:

Abdominals, Calves, Erector Spinae, Gluteals, Hamstrings, Quadriceps

Level:

Hard-Core

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Plank Row

Muscles Worked:

Abdominals, Bicep, Deltoids, Erector Spinae, Latissimus Dorsi, Pectoralis Major

Level:

Hard-Core

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Pendulum Lunge

Muscles Worked:

Calves, Gluteals, Hamstrings, Quadriceps

Level:

Advanced

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Scorpion Push-Up

Muscles Worked:

Anterior Deltoids, Gluteals, Obliques, Pectoralis Major, Rectus Abdominus, Triceps

Level:

Hard-Core

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Russian Twists

Muscles Worked:

Obliques, Rectus Abdominus, Transverse Abdominus

Level:

Newbie

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Hamstring Curls on Exercise Ball

Muscles Worked:

Calves, Hamstrings

Level:

Hard-Core

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Dropsys

Muscles Worked:

Calves, Gluteals, Hamstrings, Quadriceps

Level:

Hard-Core

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Hollowman

Muscles Worked:

Rectus Abdominus

Level:

Advanced

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Plyo Push-Up

Muscles Worked:

Abdominals, Anterior Deltoids, Erector Spinae, Pectoralis Major, Triceps

Level:

Hard-Core

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Hack Squat

Muscles Worked:

Calves, Gluteals, Hamstrings, Quadriceps

Level:

Advanced, Newbie

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Superman

Muscles Worked:

Erector Spinae, Gluteals, Hamstrings

Level:

Advanced, Newbie

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Plank Twist

Muscles Worked:

Abdominals, Anterior Deltoids, Erector Spinae

Level:

Advanced, Newbie

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Rock Star Jump

Muscles Worked:

Calves, Gluteals, Hamstrings, Quadriceps

Level:

Hard-Core

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Dive Bomber

Muscles Worked:

Abdominals, Anterior Deltoids, Erector Spinae, Hamstrings, Pectoralis Major, Triceps

Level:

Hard-Core

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