Bench Hops

Target Muscles: Hamstrings and Quadriceps

Secondary Target Muscles: Abs, Calves, Glutes, and Hip Flexors

Calories Burnt: burn around 10 to 20 calories per minute

Bench Over Melter

Target Muscles: Latissimus Dorsi (Lats)

Secondary Target Muscles: Rhomboids ,Trapezius ,Biceps ,Core muscles (abs and obliques)

Calories Burnt: Approximately 8-10 calories per minute (depending on intensity and weight used)

Mountain Climbers

Target Muscles: Rectus Abdominis (Abs)

Secondary Target Muscles: Obliques, Hip Flexors ,Quads ,Hamstrings ,Glutes ,Calves

Calories Burnt: 12-15 calories per minute (depending on intensity and pace)

Bench Overs

Target Muscles: Latissimus Dorsi (Lats)

Secondary Target Muscles: Rhomboids , Trapezius ,Biceps , Rear Deltoids ,Core muscles (abs and obliques)

Calories Burnt: 6-8 calories per minute (depending on intensity and weight used)

Farmer Walk

Target Muscles: Forearm muscles

Secondary Target Muscles: Grip muscles (Thenar muscles, Hypothenar muscles), Core muscles (Abs, Obliques), Shoulders (Deltoids) ,Back (Latissimus Dorsi, Trapezius)

Calories Burnt: 8-10 calories per minute (depending on intensity and weight used)

GymBall High Plank Kicks

Target Muscles: Core muscles (Rectus Abdominis, Obliques)

Secondary Target Muscles: Shoulders (Deltoids), Back (Latissimus Dorsi, Trapezius) , Glutes , Hamstrings

Calories Burnt: 10-12 calories per minute (depending on intensity and pace)

GymBall MedBall Bench Rollups

Target Muscles: Abs

Secondary Target Muscles: Shoulders , Back , Chest , Hip Flexors

Calories Burnt: 12-15 calories per minute (depending on intensity and pace)

GymBall Kicks Beginner

Target Muscles: Abs

Secondary Target Muscles: Hip Flexors, Quads, Hamstrings, Glutes

Calories Burnt: 8-10 calories per minute (depending on intensity and pace)

GymBall Kicks

Target Muscles: Upper Abs

Secondary Target Muscles: Hip Flexors, Quads, Hamstrings, Glutes, Lower Abs,

Calories Burnt: 10-12 calories per minute (depending on intensity and pace)

Barbell High Pulls

Target Muscles: Back muscles (Latissimus Dorsi, Trapezius, Rhomboids)

Secondary Target Muscles: Shoulders (Deltoids) Biceps, Abs, Glutes, Hamstrings

Calories Burnt: 12-15 calories per minute (depending on intensity and weight used)