00:15

Standing single arm tricep extension

00:12

Standing barbell tricep extension

00:10

Staggered press up

00:14

Standing alternate hammer curl

00:16

Standing dumbell hammer curl

00:16

Standing alternate dumbell bicep curl

00:13

Staggered box press up

00:16

Standing dumbell bicep curl

00:17

Squat with bicep curl to press

00:20

Supine dumbell tricep extension

00:15

Standing single arm tricep extension

00:14

Swissbal prone tricep kickback

00:16

Swissball alternate dumbell curl

00:16

Standing reverse bicep curl

00:19

Supine cross body dumbell tricep extension

00:14

Swissball alternate hammer curl

00:16

Swissball barbell french press

00:17

Swissball preacher curl

00:16

Swissball jacknife press up

00:22

Swissball keenling hammer curl

00:19

Swissball kneeling dumbell bicep curl

00:16

Swissball single arm cross body tricep extension

00:24

Swissball kneeling alternate bicep curl

00:19

Swissball incline curl

00:23

Swissball oblique roll press up

00:25

Windmill press up

00:14

Swissball supine dumbell french press

00:16

Tricep Kickback

00:14

Tricep bench dips

00:22

Wall tricep press

00:12

Swissball tip toe press up

00:14

Swissball supine dumbell french press

00:25

Wall handstand press up

00:14

Swissball Tricep dip

00:12

Pike press up

00:18

Seated Alternate dumbell bicep curl

00:16

Single arm barbell curl

00:14

Spiderman press up

00:17

Single arm dumbell tricep extension

00:23

Single leg squat, curl to press

00:16

Rotating uppercut bicep curl

00:19

Reverse grip barbell curl

00:17

Squat with bicep curl to press

00:57

Multi directional lunge with bicep curl to press

00:18

Seated Alternate dumbell bicep curl

00:12

Press up

00:13

Staggered box press up

00:14

Reverse lunge with bicep curl to press

00:17

Single arm dumbell tricep extension

00:09

Military press up

00:14

Lunge with bicep curl to press

00:16

Kettlebell deficit press up

00:20

Isometric tricep kickback

00:20

Isometirc bicep curl

00:15

Reverse lunge w/ balance

00:14

Hip mobility mountain climber

00:06

Standing calf stretch (off step)

00:22

Supine band hamstring stretch

00:03

Kneeling Quad/hip flexor stretch

00:16

Supine glute and piriformis stretch