Gympal

    Monday-Friday

    Created by Metina Knudsen
    Metina Knudsen
    Incline Bench Press (Dumbbell)

    Incline Bench Press (Dumbbell)

    Set
    KG
    Reps
    1
    Bench Press (Barbell)

    Bench Press (Barbell)

    Set
    KG
    Reps
    1
    Bench Press (Dumbbell)

    Bench Press (Dumbbell)

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    KG
    Reps
    1
    Push Up

    Push Up

    Set
    Reps
    1
    Incline Chest Fly (Dumbbell)

    Incline Chest Fly (Dumbbell)

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    Reps
    1
    Kneeling Push Up

    Kneeling Push Up

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    Reps
    1
    Plate Squeeze (Svend Press)

    Plate Squeeze (Svend Press)

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    KG
    Reps
    1
    Incline Push Ups

    Incline Push Ups

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    Reps
    1
    Decline Push Up

    Decline Push Up

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    Reps
    1
    Hex Press (Dumbbell)

    Hex Press (Dumbbell)

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    Reps
    1
    Around The World

    Around The World

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    Reps
    1
    Straight Arms Backward Chest Stretch

    Straight Arms Backward Chest Stretch

    Set
    Time
    1
    Plate Press

    Plate Press

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    KG
    Reps
    1
    Bench Dip

    Bench Dip

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    Reps
    1
    Pike Pushup

    Pike Pushup

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    Reps
    1
    Diamond Push Up

    Diamond Push Up

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    Reps
    1
    Push Up - Close Grip

    Push Up - Close Grip

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    Reps
    1
    Wide-Elbow Triceps Press (Dumbbell)

    Wide-Elbow Triceps Press (Dumbbell)

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    KG
    Reps
    1
    Seated Cable Row - V Grip (Cable)

    Seated Cable Row - V Grip (Cable)

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    Reps
    1
    Dumbbell Row

    Dumbbell Row

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    Reps
    1
    Bent Over Row (Dumbbell)

    Bent Over Row (Dumbbell)

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    Reps
    1
    Seated Cable Row - Bar Wide Grip

    Seated Cable Row - Bar Wide Grip

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    Reps
    1
    Seated Cable Row - Bar Grip

    Seated Cable Row - Bar Grip

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    Reps
    1
    Chest Supported Incline Row (Dumbbell)

    Chest Supported Incline Row (Dumbbell)

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    Reps
    1
    Gorilla Row (Kettlebell)

    Gorilla Row (Kettlebell)

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    Reps
    1
    Back Stretch

    Back Stretch

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    Time
    1
    Renegade Row (Dumbbell)

    Renegade Row (Dumbbell)

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    Reps
    1
    Landmine Row

    Landmine Row

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    Reps
    1
    Chest Supported Reverse Fly (Dumbbell)

    Chest Supported Reverse Fly (Dumbbell)

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    Reps
    1
    Kettlebell High Pull

    Kettlebell High Pull

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    Reps
    1
    Lat Pulldown (Cable)

    Lat Pulldown (Cable)

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    Reps
    1
    Pullover (Dumbbell)

    Pullover (Dumbbell)

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    Reps
    1
    Reverse Grip Lat Pulldown (Cable)

    Reverse Grip Lat Pulldown (Cable)

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    Reps
    1
    Hammer Curl (Dumbbell)

    Hammer Curl (Dumbbell)

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    Reps
    1
    Bicep Curl (Dumbbell)

    Bicep Curl (Dumbbell)

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    Reps
    1
    Seated Incline Curl

    Seated Incline Curl

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    Reps
    1
    Zottman Curl (Dumbbell)

    Zottman Curl (Dumbbell)

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    Reps
    1
    Alternate Biceps Curl

    Alternate Biceps Curl

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    Reps
    1
    Triceps Extension (Dumbbell)

    Triceps Extension (Dumbbell)

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    Reps
    1
    Shoulder Press (Dumbbell)

    Shoulder Press (Dumbbell)

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    Reps
    1
    Front Raise (Dumbbell)

    Front Raise (Dumbbell)

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    Reps
    1
    Plate Front Raise

    Plate Front Raise

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    Reps
    1
    Downward Dog

    Downward Dog

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    Reps
    1
    Lateral Raise (Dumbbell)

    Lateral Raise (Dumbbell)

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    Reps
    1
    Upright Row (Dumbbell)

    Upright Row (Dumbbell)

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    Reps
    1
    Kettlebell Halo

    Kettlebell Halo

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    Reps
    1
    Rear Delt Reverse Fly (Dumbbell)

    Rear Delt Reverse Fly (Dumbbell)

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    KG
    Reps
    1
    Band Pullaparts

    Band Pullaparts

    Set
    Reps
    1
    Across Chest Shoulder Stretch

    Across Chest Shoulder Stretch

    Set
    Time
    1
    Chest Supported Y Raise (Dumbbell)

    Chest Supported Y Raise (Dumbbell)

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    KG
    Reps
    1
    Back Extension (Weighted Hyperextension)

    Back Extension (Weighted Hyperextension)

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    KG
    Reps
    1
    Cat Cow Stretch

    Cat Cow Stretch

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    Reps
    1
    Back Extension (Hyperextension)

    Back Extension (Hyperextension)

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    Reps
    1
    Romanian Deadlift (Barbell)

    Romanian Deadlift (Barbell)

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    Reps
    1
    Romanian Deadlift (Dumbbell)

    Romanian Deadlift (Dumbbell)

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    Reps
    1
    Single Leg Romanian Deadlift (Dumbbell)

    Single Leg Romanian Deadlift (Dumbbell)

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    KG
    Reps
    1
    Bird Dog

    Bird Dog

    Set
    Reps
    1
    Reverse Plank

    Reverse Plank

    Set
    Time
    1
    Cable Crunch

    Cable Crunch

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    KG
    Reps
    1
    Plank

    Plank

    Set
    Time
    1
    Sit Up

    Sit Up

    Set
    Reps
    1
    Heel Taps

    Heel Taps

    Set
    Reps
    1
    Lying Leg Raise

    Lying Leg Raise

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    Reps
    1
    Reverse Crunch

    Reverse Crunch

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    Reps
    1
    Crunch

    Crunch

    Set
    Reps
    1
    Dead Bug

    Dead Bug

    Set
    Reps
    1
    Flutter Kicks

    Flutter Kicks

    Set
    Reps
    1
    Bicycle Crunch

    Bicycle Crunch

    Set
    Reps
    1
    Seated Leg Raise

    Seated Leg Raise

    Set
    Reps
    1
    Ab Scissors

    Ab Scissors

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    Reps
    1
    Dragon Flag

    Dragon Flag

    Set
    Reps
    1
    Ab Wheel

    Ab Wheel

    Set
    Reps
    1
    Shoulder Taps

    Shoulder Taps

    Set
    Reps
    1
    Sit Up (Weighted)

    Sit Up (Weighted)

    Set
    +KG
    Reps
    1
    Crunch (Weighted)

    Crunch (Weighted)

    Set
    -KG
    Reps
    1
    Toe Touch

    Toe Touch

    Set
    Reps
    1
    Mountain Climber

    Mountain Climber

    Set
    Reps
    1
    Lying Knee Raise

    Lying Knee Raise

    Set
    Reps
    1
    Elbow to Knee

    Elbow to Knee

    Set
    Reps
    1
    Spiderman

    Spiderman

    Set
    Reps
    1
    High Knees

    High Knees

    Set
    Reps
    1
    Jackknife Sit Up

    Jackknife Sit Up

    Set
    Reps
    1
    Plank Pushup

    Plank Pushup

    Set
    Reps
    1
    Side Plank

    Side Plank

    Set
    Time
    1
    Kettlebell Around the World

    Kettlebell Around the World

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    KG
    Reps
    1
    Russian Twist (Bodyweight)

    Russian Twist (Bodyweight)

    Set
    Reps
    1
    Russian Twist (Weighted)

    Russian Twist (Weighted)

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    Reps
    1
    Shrug (Dumbbell)

    Shrug (Dumbbell)

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    Reps
    1
    Over Bench Wrist Curl

    Over Bench Wrist Curl

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    Reps
    1
    Seated Palms Up Wrist Curl

    Seated Palms Up Wrist Curl

    Set
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    Reps
    1
    Reverse Curl (Dumbbell)

    Reverse Curl (Dumbbell)

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    Reps
    1
    Cable Twist (Up to down)

    Cable Twist (Up to down)

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    Reps
    1
    Cable Twist (Down to up)

    Cable Twist (Down to up)

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    Reps
    1
    Lying Neck Curls (Weighted)

    Lying Neck Curls (Weighted)

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    Reps
    1
    Lying Neck Curls

    Lying Neck Curls

    Set
    Reps
    1
    Lying Neck Extension

    Lying Neck Extension

    Set
    Reps
    1
    Lying Neck Extension (Weighted)

    Lying Neck Extension (Weighted)

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    KG
    Reps
    1
    Treadmill

    Treadmill

    Set
    KM
    Duration
    1
    Bulgarian Split Squat

    Bulgarian Split Squat

    Set
    KG
    Reps
    1
    Goblet Squat

    Goblet Squat

    Set
    KG
    Reps
    1
    Walking

    Walking

    Set
    Time
    1
    Squat (Bodyweight)

    Squat (Bodyweight)

    Set
    Reps
    1
    Sumo Squat

    Sumo Squat

    Set
    Reps
    1
    Sumo Squat (Dumbbell)

    Sumo Squat (Dumbbell)

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    KG
    Reps
    1
    Squat (Dumbbell)

    Squat (Dumbbell)

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    KG
    Reps
    1
    Kettlebell Goblet Squat

    Kettlebell Goblet Squat

    Set
    KG
    Reps
    1
    Glute Bridge

    Glute Bridge

    Set
    Reps
    1
    Glute Kickback on Floor

    Glute Kickback on Floor

    Set
    Reps
    1
    Single Leg Glute Bridge

    Single Leg Glute Bridge

    Set
    Reps
    1
    Fire Hydrants

    Fire Hydrants

    Set
    Reps
    1
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    Set
    Time
    1
    Hamstring Stretch

    Hamstring Stretch

    Set
    Time
    1
    Frog Jumps

    Frog Jumps

    Set
    Reps
    1
    High Knee Skips

    High Knee Skips

    Set
    Reps
    1
    Jump Squat

    Jump Squat

    Set
    Reps
    1
    Standing Calf Raise

    Standing Calf Raise

    Set
    Reps
    1
    Jumping Jack

    Jumping Jack

    Set
    Reps
    1
    Clamshell

    Clamshell

    Set
    Reps
    1
    Hip Abduction (Machine)

    Hip Abduction (Machine)

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    KG
    Reps
    1
    Hip Adduction (Machine)

    Hip Adduction (Machine)

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    KG
    Reps
    1
    Lateral Lunge

    Lateral Lunge

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    Reps
    1
    Sumo Squat (Kettlebell)

    Sumo Squat (Kettlebell)

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    KG
    Reps
    1
    Lateral Squat

    Lateral Squat

    Set
    Reps
    1
    2