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Level
Training type
Equipment
Muscle group
Place
Step Pushups, Step Squat
1:00
Step Pushups, Step Squat

Quads, Upper Back, Triceps, Hamstrings, Biceps

Level: Intermediate
Step Up with Knee Raise
0:33
Step Up with Knee Raise

Gluteus, Calves, Legs, Core

Level: Intermediate
Single Leg Squat Jump, Plank Jump, High Knees Jumps, Knee Pushups
0:15
Single Leg Squat Jump, Plank Jump, High Knees Jumps, Knee Pushups

Gluteus, Calves, Arms, Legs, Abs, Core, Quads

Level: Intermediate
Deep Squats, Jumping Lunges, Pushups, Reverse Pushups, Elbow Plank Variation
0:14
Deep Squats, Jumping Lunges, Pushups, Reverse Pushups, Elbow Plank Variation

Gluteus, Legs, Abs, Core, Quads, Upper Back, Triceps, Biceps

Level: Intermediate
Stair Running, Scissors
0:15
Stair Running, Scissors

Core, Quads, Triceps, Hamstrings, Biceps

Level: Intermediate
Sumo Squat Side Crunch, Plank Variation, Reverse Lunge Step Up Jump, Burpee
0:15
Sumo Squat Side Crunch, Plank Variation, Reverse Lunge Step Up Jump, Burpee

Gluteus, Calves, Quads, Hamstrings

Level: Intermediate
Donkey Kicks, Plank Glute Kickback and Knee Draws
0:15
Donkey Kicks, Plank Glute Kickback and Knee Draws

Gluteus, Shoulders, Chest, Quads, Upper Back, Hamstrings, Biceps

Level: Intermediate
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