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https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881747751-URKS7DEC4YZW4KP0HVXJ/reverse+crunch1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881740811-OLXKH1YERGIRWNVMTBMA/reverse+crunch+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881740934-1VEXGRTNDT46N70LKNX6/reverse+crunch1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881747680-096XMPBK0EIESMO8W6V0/reverse+crunch+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881798441-UM5EXYE3U75WBR79LJVT/russian+twist+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881798380-YOVJLFHSCNS9HBBPPJ9U/russian+twist.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594879955250-6K00V42HDXSHJPY46UTX/squat+leg+lift+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594879974803-8FZQ421S74QIZXP3UIE5/squat.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594879955283-Y10AXHX2I8E1H70C6HJQ/squat+leg+lift+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881395389-MPI2BKI1THV5E8HTBEUJ/superman+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881395325-3G49S5HZ0I9FJPNDQZP8/superman+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594880437522-2FHIW25XG0TJNZYXO0NP/plank.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594880452424-CLQTI707X9PU4AZHUG40/pushup.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594878725682-6Z0988E8JBB0FBCQJ475/squat%2Bjump%2B1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594878690396-GOHY0UVEK1U4OH1I5OY1/squat+jump+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594880934859-F5GNKDH6T5SVMP9EHQ72/plank.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594880950709-BKTN9V94IFM96BVELF1Y/pushup.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881436781-JSLB60VRHHSWAHYPYFQP/superman+pull+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881436732-D189EYZ7ANRNJIOYQ90G/superman+pull+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881101354-OPLGS6IZ5I37BPZQV5ZL/superman+pull+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881101404-V7SPSU73FO1JBX3SKFP5/superman+pull+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881161398-GEY9KOJXO5YMBLBXQJ1U/t+rot+3.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881161715-RHNNKBE7FYEBHFWJ68XW/t+rot+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881161922-52XCP28EGFI80W811XL8/t+rot+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594880231650-RT4CCFEGRFETEJSCVZV1/squat+jump+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594880304649-UHO0IVCOESV36SQR4CHL/squat+jump+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881962576-GN38MW3L6O9K4HU43BZB/flutter+kick+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881962632-5JRQY85GD5OTAH75S1UH/flutter+kick+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594882008754-QDMG7YA0OLUW7PLMH70M/bicycle+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594882008830-FYJGH4GKF8XKN9T9JNUS/bicycle+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594879124471-4XI9MPBTK6DWV4H9EQE8/MC+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594879124428-ZAFWF4QX7EPVHWGJWEGM/MC+3.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594879125206-R35CL85ZP54QPJGIKPGF/MC+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594882062960-T7GCLIHAHGDQB9UTR90P/dips+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594882063591-CMA5WG90DOJ1UXM9CPBI/dips+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594880811673-JRXR819924EP0DD32TXU/side+plank.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881540540-A92AD90AGEQI8UY033NA/up+down+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594880555175-8GEQDO6G4QSL4BULYWRO/up+down+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594880555142-ZJ37IAEAG6HJT80BCR2P/up+down+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594880575693-7O8Q4IMAE3T6TUIZ8S5K/plank.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881274066-5MIQAFCGR0ZOBD1I1E92/inner+leg+lift+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881274119-DR1GC663ADBF8NHUUTVC/inner+leg+lift1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881218244-5XI26PNZ4MWVFP388LD7/knee+pus+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594881218270-OO6B0NOF5S629X5E5CSR/knee+pus.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594878879525-7B4XBFA70KO415TV2YC6/plank+jack+1.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1594878879631-PRK1BBZE5X6YLIAEQIOP/plank+jack+2.jpg Sample Workouts - 20 Minute Full Body Circuit (No equipment needed) https://www.zemiwell.com/sample-workouts/strength-and-weight-loss-for-the-gym monthly 0.5 2020-05-15 https://www.zemiwell.com/sample-workouts/strength-and-weight-loss monthly 0.5 2020-05-15 https://www.zemiwell.com/sample-workouts/increase-strength-and-muscle monthly 0.5 2020-05-15 https://www.zemiwell.com/exercise-lib daily 0.75 2020-10-08 https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589594900755-CU0N9R42FNQ3SA6AG5JB/bent+over+row.png Exercise Library - Bent-over Row Keep back flat and face the floor Slightly bend knees Drive elbow upwards and pull weight to your armpit Squeeze shoulder blades together and down https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589594900755-CU0N9R42FNQ3SA6AG5JB/bent+over+row.png Exercise Library - Bent-over Row Keep back flat and face the floor Slightly bend knees Drive elbow upwards and pull weight to your armpit Squeeze shoulder blades together and down https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595350092-U9OF0U7R3EPGC80QGEW2/bicep%2Bcurl%2B1.jpg Exercise Library - Bicep Curl- Static Hold Hold at 90 degree angle Sit up tall Keep elbows stationary at sides https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595109537-RFQ28FHN10V3W932M9GL/bicep+curl.png Exercise Library https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595110636-VLBOQGWWG52FO72PPGX3/bicycle+2.png Exercise Library - Bicycle Lift from chest to keep shoulders off floor Rotate shoulders and twist opposite knee to elbow https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595112608-O0ONRYWHVVGF3F2Y12PR/bulgarian+split+squat.png Exercise Library - Bulgarian Split Squat Place one leg behind you on a chair or bench Stay on toe of back foot Bend front leg as low as possible without letting knee go over toes Keep chest up and shoulders down and back Hold weight for extra challenge. Can be done with barbell, dumbbells, kettlebells, or body weight. https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595118304-HU0D2IYRJ6PKFQBD4RVN/butterfly+butt.png Exercise Library - Butterflies Using a stability ball, lay on stomach with hands firmly grounded Gaze at the floor above your fingertips Squeeze your glutes to lift your legs as high as you can https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595118440-1EF6N7XD2BK6SUULI7L3/curtsy+lunge+1.png Exercise Library - Curtsy Lunge Cross behind and step backwards to a lunge Keep weight on inside of front foot May hold weights or do without https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595120869-4YGXV0GAINPALTRJ1OP0/curtsy+lunge.png Exercise Library - Curtsy Lunge (view 2) Cross behind and step backward to a lunge Keep weight on inside of front foot May hold weights or do without https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595119726-0O3OUEQ5XFLYWKH4I9ND/deadlift+1.png Exercise Library - Deadlift Keep a soft bend in your knees Stick booty out and sit back as you hinge forward at the waist Keep back flat, almost arching Lower weights past your knees while keeping shoulders retracted Squeeze glutes on way up https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595127110-0NKOH3A9373XJNMRYV28/hinge+1.png Exercise Library - Door Hinges Sit (or stand) upright while holding weights in a hammer curl position (may also perform in a bicep curl position) Keep elbows stationary by sides Use elbows as a hinge point while opening shoulders. Weights should rotate from the front to outsides https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595132481-AY6BM04CMO39AOBHGGR7/in+and+out+2.png Exercise Library - In and Outs Support yourself on your elbows and in a hollow position Tuck hips under and ensure there is no arch in your back Alternate tapping toes from side to side and in the middle of two weights Bend knees to modify or straighten for a challenge Keep a proud chest https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595137093-UZ50LSCXE709OS0U9FKT/in+and+out.png Exercise Library - In and Outs Straddle-Style Support yourself on your elbows and in a hollow position Tuck hips under and ensure there is no arch in your back Alternate tapping toes from side to side and in the middle of two weights Bend knees to modify or straighten for a challenge Keep a proud chest https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595136446-2PE06Q61024USBZF9OAZ/kickback.png Exercise Library - Tricep kickbacks Slightly bend legs and bend at the hips Keep a flat back Keep elbow stationery Hinge at elbow while lifting pinky upward https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595138447-OFRLTXKK36N99MYTBTSH/lunge+1.png Exercise Library - Lunge Step forward or backward (easier on the joints) Drive back knee towards the ground Keep front knee behind toes https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595138828-SJ7H974ENG8BGUA8HUEG/lunge+R+1.png Exercise Library - Lunge (view 2) https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595147697-D0Q8ZS0LAO280QY4HKWI/penguin+abs.png Exercise Library - Heel Swivel Taps Bend knees and lay on back Contract obliques while reaching same side had to heel Alternate from side to side Keep shoulders off floor Lift from chest https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595149099-OG1N5NMAHPBMDYRCOTOD/plank+1.png Exercise Library - Plank Spread fingers apart Keep on toes Engage abs Push tall through shoulders Gaze at top of fingertips https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595154474-P2RDLSYZTXT4RTC3DBGU/pushup.png Exercise Library - Push-ups Start in a plank position (see plank) Lead with your chest while keeping abs engaged Slowly lower until your arms are at a 90-degree angle then push up with power https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595155298-WP1B1HXATEJZIUYI8MVD/shoulder+press+overhead.png Exercise Library - Overhead Press Push weights directly overhead Lower until your elbows are at 90-degrees Depress shoulders and squeeze shoulder blades together https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595161000-265Q1HWIKTCL3ACV0YBQ/shoulder+press.png Exercise Library - Door Openers Hold elbows at 90-degree angle overhead Bring elbows together and open again https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595162380-6R8TG72L1NZIPYNP5L04/skull+crusher+1.png Exercise Library - Skull Crushers Lay down and grab one weight with both hands Hold weight overhead with straight arms Bend at the elbows, lowering the weight to your forehead Focus on pushing your pinkies to the ceiling while straightening your arms https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595163809-586HNPMI425YP8H6JBN1/squat+1.png Exercise Library - Squat Sit backward as if sitting on a chair Keep weight in heels Squeeze glutes at the top of standing up https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595180061-L2VQD6ZRG1S8IA47CBY2/Superman+W.png Exercise Library - W-Lifts Lay on your stomach and lift your torso Squeeze your shoulder blades together, trying to bring your elbows together behind your body, making a “W” https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595176465-RLWKPDZICXTJEKAUQTP1/supine+chest+fly+1.png Exercise Library - Chest Fly Bring arms overhead to second position (pictured separately) Keep slight bend in arms to protect joints https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595187220-8BRLY9CAHGOWMJXWIKWN/supine+chest+fly.png Exercise Library - Chest Press (view 2) Keep slight bend in arms to protect joints https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595187212-42NX2F89JD87XTNG8NB3/v+crunch+1.png Exercise Library - V-up Start in side laying position with bottom hand outstretched Lift torso and feet simultaneously towards each other. https://images.squarespace-cdn.com/content/v1/5d84f525c3987d0b01e3935b/1589595193174-G7DIAPMQ6SGR7ASULHOM/V+crunch+modified.png Exercise Library - V-crunch Start laying on one side with arm outreached Crunch knees to chest Keep feet lifted, the lower the harder it 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