Questions about the Challenge?  Email Transformation Team

RESOURCES   /   EXERCISES

EXERCISES

Superman

Back, Core

Bicycle Crunch

Core

Reverse Crunch

Core

V Sit Up

Core

Body-weight Squat

Quads, Glutes, Hamstrings

Walking Lunge

Quads, Glutes, Hamstrings

Bodyweight Deadlift, Single Leg

Hamstrings, Glutes, Core

Bodyweight Glute Kickback

Glutes, Hamstrings, Core

Barbell Biceps Curl

Biceps

Dumbbell Lateral Raise

Triceps, Shoulders

Cable Rope Pushdowns

Triceps

Barbell Pullover

Triceps, Lats

Cable Lat Pulldown

Back, Biceps

Dumbbell Bent Over Row

Back, Biceps

Barbell Bent Over Row

Back, Biceps

Overhand Recline Row

Back, Biceps, Core

Stability Ball Crunch

Core

Stability Ball Bridge

Glutes, Hamstrings, Core

Medicine Ball Kneeling 3-Way Press

Core, Shoulders, Quads

Alternating Superman

Back, Core

Dumbbell Incline Curls

Chest, Shoulders, Triceps

Assisted Triceps Dip

Biceps

Cable Overhead Triceps Extension

Triceps

Barbell Reverse Curl

Biceps

Dumbbell Fly

Chest, Shoulders

Dumbbell Chest Press

Chest, Shoulders, Triceps

Dumbbell Incline Bench Fly

Biceps

Dumbbell Incline Bench Chest Press

Chest, Shoulders, Triceps

Cable Romanian Deadlift

Hamstrings, Glutes, Back

Cable Squat

Quads, Glutes, Hamstring

Cable Step Up

Quads, Glutes, Hamstrings

Cable Reverse Lunge

Quads, Glutes, Hamstrings

Side Crunch

Core

Single Leg Squat, Bent

Quads, Glutes, Hamstrings

Cable Seated Row, Straight Back

Back, Biceps

Pushup

Chest, Shoulders, Triceps, Core

Barbell Bench Press

Chest, Shoulders, Triceps

Stability Ball Jackknife

Core, Shoulders, Triceps

Medicine Ball Reverse Woodchopper

Core, Shoulders

Machine Squat

Quads, Glutes, Core

Barbell Romanian Deadlift

Hamstrings, Glutes, Back

Cable Shoulder Press

Shoulders, Triceps

Pullover

Back, Chest, Triceps

Cable E-Z Bar Upright Row

Shoulders, Back, Biceps