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3	Back lifts	Raise back slowly against ceiling.	1	0	0	0	0	0	0	0	0	0	0	1	Edit
66	Bar front raise	Stand up straight, with straight arms raise bar in front of you	1	0	0	0	0	0	0	1	0	0	0	0	Edit
86	Barbell pullover	Straight body, back slightly elevated, barbell in straight arms, let down above head and back again	1	0	0	0	0	0	0	1	0	0	0	0	Edit
84	Barbell row	Using a barbell, stand with straight legs and body bent straight forward. Row from floor to chest.	1	0	0	0	0	0	0	1	0	0	0	0	Edit
31	Bent leg twist	On back, arms out, legs 90 degrees, roll legs to left and right in air	1	0	0	0	0	0	0	0	0	0	0	1	Edit
34	Bicycle	On your shoulders and elbows, cycle feet in air.	1	1	1	0	0	0	0	0	0	0	0	1	Edit
35	Bicycle crunch	On your back, arms behind head, legs in 90 degrees, alternate left knee to right elbow and vice verse	1	0	0	0	0	0	0	0	0	0	0	1	Edit
97	Boxing combo	Left jab, right cross, left hook, right hook, left lowshot, right lowshot	1	0	1	1	0	0	0	0	0	0	0	0	Edit
53	Burpee mules	Burpes with mule kick to roof in pushup position and pulled knees in jump	1	1	1	0	0	0	0	0	0	0	0	1	Edit
30	Burpees	From pushup position, jump feet to hands, stand up, jump, back to pushup position.	1	1	1	0	0	0	0	0	0	0	0	1	Edit
47	Calf press	Standing on a ledge, raise body up and down using calfs only	0	1	0	0	0	0	0	0	0	0	0	1	Edit
76	Ceiling push	On back, legs straight up. Push against ceiling	1	0	0	0	0	0	0	0	0	0	0	1	Edit
69	Chair jumps	Jump up on chair with both feet, go down. Repeat.	0	1	1	0	0	0	0	0	0	1	0	0	Edit
41	Chest expanders	Stand up, arms straight out from sides, hug and return	0	0	1	0	0	0	0	0	0	0	0	1	Edit
44	Chins	Using a pull-up bar, with palms forward away from you.	1	0	0	0	0	0	1	0	0	0	0	0	Edit
68	Clapping pushups	Pushups with hand clap	1	0	0	0	0	0	0	0	0	0	0	1	Edit
2	Crunches	Abdominal crunches	1	0	0	0	0	0	0	0	0	0	0	1	Edit
72	Deadlift	With exercisebar.	1	1	0	0	0	0	0	1	0	0	0	0	Edit
21	Diamond pushup	Push-ups with hands forming a diamond on the floor	1	0	0	0	0	0	0	0	0	0	0	1	Edit
78	Double arm rows	One KB in each hand, body slightly bent forward. Row	1	0	0	0	1	0	0	0	0	0	0	0	Edit
50	Double biceps curl	With exercise bar against wall	1	0	0	0	0	0	0	1	0	0	0	0	Edit
60	Dumbell chest press	On your back on floor, press dumbells to ceiling and back	1	0	0	0	0	1	0	0	0	0	0	0	Edit
67	Dumbell lunge rotation	Lunges with dumell in straight arms in front of you. While going down, rotate body to side. Alternate sides.	1	1	0	0	0	1	0	0	0	0	0	0	Edit
16	Elevated crunches	Crunches with your legs in the air, 90 degrees	1	0	0	0	0	0	0	0	0	0	0	1	Edit
81	Explosive pushups	Standard pushup but push your body into the air at high position	1	0	0	0	0	0	0	0	0	0	0	1	Edit
64	Floor wipers	On back, legs straight up. Let legs down on one side and over to next. Alternate.	1	0	0	0	0	0	0	0	0	0	0	1	Edit
101	Free boxing	Free boxing against bag	1	0	1	1	0	0	0	0	0	0	0	0	Edit
95	Free fight sandbag	Free combinations on bag	1	1	1	1	0	0	0	0	0	0	0	0	Edit
15	Front kick	Kick straight ahead (Front snap kick)	0	1	1	0	0	0	0	0	0	0	0	1	Edit
100	Front kick + knee	Left front kick, follow right straight knee. Alternate legs.	1	0	1	1	0	0	0	0	0	0	0	0	Edit
94	Front kick to sandbag	Alternate leg	1	1	1	1	0	0	0	0	0	0	0	0	Edit
49	Good mornings (EB)	Stand up, body bent forward straight legs. Bow with exercisebar behind your head	1	1	0	0	0	0	0	1	0	0	0	0	Edit
87
74	Hanging knee raises	Hanging from pull-up bar, raise knees	1	0	0	0	0	0	1	0	0	0	0	0	Edit
57	Heavy bag push	Push the heavy bag	1	1	1	1	0	0	0	0	0	0	0	0	Edit
55	Hindu pushup	Also known as the worm	1	0	0	0	0	0	0	0	0	0	0	1	Edit
52	Hindu Squats	Arms big circles in sync with squats	0	1	1	0	0	0	0	0	0	0	0	1	Edit
10	Hip raise	Lay on back, arms out, then raise and lower your hip	1	0	0	0	0	0	0	0	0	0	0	1	Edit
103	Jump (over obstacle)	Find something not to tall and jump over it from side to side. Cone, KB, dumbell, it all works.	0	1	1	0	0	0	0	0	0	0	1	1	Edit
8	Jump squats	As regular squats but ending with a jump	0	1	1	0	0	0	0	0	0	0	0	1	Edit
104	Jump with one leg on box	Find a box or stepup plank, jump as high as you can with alternating leg up on plank to shoot of into the air	0	1	1	0	0	0	0	0	1	0	0	0	Edit
23	Jumping jacks	Jump up and down, alternating clapping your hands above your head and widen your feet	0	0	1	0	0	0	0	0	0	0	0	1	Edit
17	Jumps	Jump into the air and back again	0	1	1	0	0	0	0	0	0	0	0	1	Edit
63	Jumps high knees	Jump straight up, pull up knees to chest in air	0	1	0	0	0	0	0	0	0	0	0	1	Edit
77	Kettlebell clean & press	Grip KB in hand, jerk up to shoulder level, from there push to ceiling. Alternate arm	1	0	0	0	1	0	0	0	0	0	0	0	Edit
43	Kettlebell press	From ground, lift bell to straight arm in a jerking motion. 15 sec change arm	1	1	0	0	1	0	0	0	0	0	0	0	Edit
42	Kettlebell swing	With a kettlebell in a grip with both hands, swing up in front of you, and when bell goes down, follow the motion with your legs	1	1	1	0	1	0	0	0	0	0	0	0	Edit
82	Kneeling triceps press	On one knee, arms at sides, press down and up using cable machine	1	0	0	0	0	0	0	0	0	0	1	0	Edit
56	Leg circles	On back, legs straight above floor. Circle feet	1	0	0	0	0	0	0	0	0	0	0	1	Edit
12	Leg lift	Lay straight on your back, raise straight legs up past your head and back again	1	0	0	0	0	0	0	0	0	0	0	1	Edit
22	Leg spreads	On back, arms at your sides, lift legs just a few centimerers from the ground then spread and clap them back again in air	1	1	0	0	0	0	0	0	0	0	0	1	Edit
14	Lunges (back)	Lunge in back of your body	0	1	0	0	0	0	0	0	0	0	0	1	Edit
13	Lunges (forward)	Lunge in front of you	0	1	0	0	0	0	0	0	0	0	0	1	Edit
9	Lying triceps lift	Lay on your stomach, legs down your sides, then lift your hands against the ceiling	1	0	0	0	0	0	0	0	0	0	0	1	Edit
39	Mountain climbers	Hands wide apart on floor, feet up beside your body alternating left and right	1	1	1	0	0	0	0	0	0	0	0	1	Edit
73	No arms roll-up	Start on back, roll legs over your body then roll up until standing without help from hands.	0	0	1	0	0	0	0	0	0	0	0	1	Edit
83	One arm rows (DB)	Bent forward, one hand dumbell rows. Half time, switch arm.	1	0	0	0	0	1	0	0	0	0	0	0	Edit
18	Overhead press	Stand up, press hands straight up. Preferably with dumbells	1	0	0	0	0	1	0	0	0	0	0	0	Edit
5	Plank	Straight body, don	1	1	0	0	0	0	0	0	0	0	0	1	Edit
62	Plank bird dog	From plank, raise left arm and right foot. Alternate	1	1	0	0	0	0	0	0	0	0	0	1	Edit
48	Plank row (DB)	Stand on hands and toes, dumbell in hands. Row hands while remaining in plank position	1	0	0	0	0	1	0	0	0	0	0	0	Edit
91	Preacher curl	Bicps curl with support under your elbows. Otherwise regular biceps curls.	1	0	0	0	0	1	0	0	0	0	0	0	Edit
96	Punch and kick	Left jab, right kick. Left jab, right cross, left kick etc.	1	1	1	1	0	0	0	0	0	0	0	0	Edit
98	Punching bag gut shots	Hit low, just above waist height. Alternate arm.	1	0	1	1	0	0	0	0	0	0	0	0	Edit
99	Punching bag high elbows	Alternate arm, jaw height	1	0	1	1	0	0	0	0	0	0	0	0	Edit
38	Push-up plank	From push-up position, go to plank position one hand at a time and back again. Repeat.	1	0	0	0	0	0	0	0	0	0	0	1	Edit
1	Pushup	Standard pushup with average width between your hands	1	0	0	0	0	0	0	0	0	0	0	1	Edit
54	Raised front knee	Walk up on elevated step, knee with other leg. Alternate.	0	1	1	0	0	0	0	0	1	0	0	0	Edit
28	Reverse plank	Elbows and feet, chest up	1	1	0	0	0	0	0	0	0	0	0	1	Edit
70	Roundhouse kick	Low, center, high. Alternate leg.	0	1	1	1	0	0	0	0	0	0	0	0	Edit
71	Roundhouse kick, fast	1 kick, 2 kicks, 3 kicks. Alternate legs.	0	1	1	1	0	0	0	0	0	0	0	0	Edit
6	Run in place	Run on the spot	0	1	1	0	0	0	0	0	0	0	0	1	Edit
58	Run punch bag	Run on place and hit bag	1	1	1	1	0	0	0	0	0	0	0	0	Edit
89	Russian twist (DB)	Sit on the floor, butt and feet on the ground moving a dumbell from left side tt right and back again	1	0	0	0	0	1	0	0	0	0	0	0	Edit
45	Russian twist (KB)	Sit on the floor, butt and feet on the ground moving a kettlebell from left side tt right and back again	1	0	0	0	1	0	0	0	0	0	0	0	Edit
85	Shrugs	Barbell in hands,straight arms, shrug	1	0	0	0	0	0	0	1	0	0	0	0	Edit
33	Side knee	Side knee, alternating leg	0	1	1	0	0	0	0	0	0	0	0	0	Edit
93	Side knee to sandbag	Alternate leg	1	1	1	1	0	0	0	0	0	0	0	0	Edit
27	Side plank	Plank on your feet and elbow, switch after half exercise	1	1	0	0	0	0	0	0	0	0	0	1	Edit
29	Single leg squats	Alternating leg	0	1	0	0	0	0	0	0	0	0	0	1	Edit
88	Skull crushers (EB)	Lay on back with weight in hands, behind head. Lift towards celing.	1	0	0	0	0	0	0	1	0	0	0	0	Edit
90	Skull crushers (KB)	Lay on back with weight in hands, behind head. Lift towards celing.	1	0	0	0	1	0	0	0	0	0	0	0	Edit
11	Spiderman pushup	Standing pushup stance and throw left leg up as you were climbing, then alternate other leg	1	0	0	0	0	0	0	0	0	0	0	1	Edit
102	Squat (speed)	Butt down, arms out in front of you as fast as you can	0	1	1	0	0	0	0	0	0	0	0	1	Edit
79	Squat high pulls	Squat with 1/2 KB in hands and lift KB to shoulder height	1	1	0	0	1	0	0	0	0	0	0	0	Edit
7	Squats (slow)	Butt down, arms out in front of you	0	1	0	0	0	0	0	0	0	0	0	1	Edit
61	Standing knee to elbow cross	While standing, raise left knee and lower right elbow, alternate	1	0	1	0	0	0	0	0	0	0	0	1	Edit
92	Straight knee to sandbag	Alternate leg	0	1	1	1	0	0	0	0	0	0	0	0	Edit
32	Straight knees	Straight knee, alternating leg	0	1	1	1	0	0	0	0	0	0	0	1	Edit
80	Suitcase deadlift	One hand deadlift KB from ground, alternate hands	1	1	0	0	1	0	0	0	0	0	0	0	Edit
36	Superman	On stomach on ground, raise arms and legs, hold and let down	1	1	0	0	0	0	0	0	0	0	0	1	Edit
24	T raise	Lay on your stomach on the floor, arms straight out, lift arms so that hands get closer to the ceiling	1	0	0	0	0	0	0	0	0	0	0	1	Edit
37	The dog	Standing on hands and knees, raise left hand and right leg and alternate	1	1	0	0	0	0	0	0	0	0	0	1	Edit
26	Tricep dip (CH)	Using a chair or like, do triceps dips behind but near your body	1	0	0	0	0	0	0	0	0	1	0	0	Edit
46	Triceps lift with Kettlebell	Triceps lift behind your head with kettlebell	1	0	0	0	1	0	0	0	0	0	0	0	Edit
65	Triceps pushup	Pushups with arms low, next to body	1	0	0	0	0	0	0	0	0	0	0	1	Edit
40	Twist crunch	Crunches but where you alternate your body first to the left then right	1	0	0	0	0	0	0	0	0	0	0	1	Edit
51	V situps	On back arms and legs straight, raise arms and legs into V positioon. Repeat.	1	0	1	0	0	0	0	0	0	0	0	1	Edit
59	Wall push	Push the wall while standing	1	1	0	0	0	0	0	0	0	0	0	1	Edit
19	Wall pushups	Standard push ups against a wall with body slighly bent	1	0	0	0	0	0	0	0	0	0	0	1	Edit
25	Wall sit	Sit against a wall, legs 90 degrees	0	1	0	0	0	0	0	0	0	0	0	1	Edit
20	Wide push-ups	Pushups with a wide grip	1	0	0	0	0	0	0	0	0	0	0	1	Edit
4	Windmill	Feet wide apart, arms straight out, alternating by touching your left hand to your right foot and vice verse.	0	0	1	0	0	0	0	0	0	0	0	1	Edit
75	Z bends	Stand on knees, arms straigh ahead, stright line from knee to shoulder. Slowly let body backwards to put weight on quads	0	1	0	0	0	0	0	0	0	0	0	1	Edit

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