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Upper body
Biceps
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Core
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Lower body
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Quads
Full body
Cardiovascular
23 exercises
Air bike intervals
intermediate
Cardiovascular
2
Back squat
intermediate
Quads, Glutes
11
Box jump
intermediate
Quads, Glutes
0
Bulgarian split squat
intermediate
Quads, Glutes
0
Elliptical
Cardiovascular
8
Front squat
intermediate
Quads, Glutes
0
Goblet squat
Quads, Glutes
0
Hack squat
intermediate
Quads
14
Kneeling hip flexor stretch
Quads
0
Leg extension
Quads
17
Leg press
Quads, Glutes
27
Pendulum squat
intermediate
Quads
2
Reverse lunge
Quads, Glutes
0
Rowing
Cardiovascular, Upper back
4
Sled push
Quads, Glutes, Cardiovascular
3
Smith machine squat
Quads, Glutes
3
Stair climb
Cardiovascular, Glutes
6
Standing quad stretch
Quads
0
Stationary cycling
Cardiovascular, Quads
11
Step-up
Glutes, Quads
0
Trap-bar deadlift
intermediate
Quads, Glutes, Hamstrings
0
Treadmill run
Cardiovascular
9
Walking lunge
Quads, Glutes
2
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