LEGS

Card 01 – Body Weight Squat
Card 02 – Working Leg Split Squat
Card 03 – Bulgarian One-Legged Squat
Card 04 – Hamstring Curls
Card 05 – Single Leg Raise

BACK

Card 06 – Seated Chest-On-Thigh Dumbbell Lat Rows
Card 07 – Dumbbell One-Arm Rows
Card 08 – Dumbbell Deadlifts
Card 09 – Chest Supported Back Rows
Card 10 – Back Extensions

CHEST

Card 11 – Dumbbell Chest Press
Card 12 – 45 Degree Push Ups
Card 13 – Decline Push Ups
Card 14 – Dumbbell Flys

SHOULDERS

Card 15 – Dumbbell Side Lateral Raise
Card 16 – Seated Dumbbell Lateral Raise
Card 17 – Dumbbell Front Raise
Card 18 – Overhead Dumbbell Press
Card 19 – Dumbbell Rear Delts

TRICEPS

Card 20 – Overhead Dumbbell Tricep Extension
Card 21 – Dumbbell Tricep Kickbacks

BICEPS

Card 22 – Standing Dumbbell Curls
Card 23 – Dumbbell Isolated Bicep Curls

CORE

Card 24 – Basic Crunch / Ab Curl Ups
Card 25 – Stability Ball Crunches
Card 26 – Reverse Crunch With Ball
Card 27 – Isolated Oblique Lift
Card 28 – Double Crunch / Clam
Card 29 – Bicycle Twists
Card 30 – Jack Knife / V-Ups