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DUMBBELL/BAND REVERSE FLYES
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DUMBBELL/BAND REVERSE FLYES
SUPINE BAND RESISTANCE CRUNCHES
CABLE PULL THROUGH WITH BAND
BAND UPRIGHT ROWS
HIGH BAND BACK ROW
SWISS BALL WEIGHTED REVERSE FLYES
WIDE GRIP BENT OVER BAND ROW
WIDE GRIP SEATED BAND ROW
SWISS BALL BACK EXTENSIONS
SWISS BALL PUSH UPS
SWISS BALL LEG RAISES (lifting ball)
BAND SIDE RAISES
WEIGHTED TRICEP KICK BACKS
SLAM BALL
SWISS BALL SINGLE LEG HIP BRIDGE
SWISS BALL LEG CURL into SWISS BALL LYING HIP RAISES
SWISS BALL WEIGHTED CHEST FLYES
SWISS BALL WEIGHTED CHEST PRESS
WEIGHTED LUNGE into TWISTING SHOULDER PRESS
BAND OVERHEAD TRICEP EXTENSIONS
SWISS BALL LEG CURLS
SWISS BALL CRUNCHES
SWISS BALL ROLLING WALL SQUATS
BAND ONE ARM CHEST PRESS
BAND CURLS
BAND STRAIGHT ARM PUSH DOWN
BAND TRICEP PUSH DOWNS
WIDE GRIP BAND PULL DOWN
WEIGHTED DEEP SWISS BALL WALL SQUATS
WEIGHTED DEEP SWISS BALL WALL SQUATS
CHIN UPS
SWISS BALL JACK KNIVES
BAND ASSIST CHIN UPS
HANGING STRAIGHT LEG RAISES
HANGING ALT OBLIQUE TUCKS
SWISS BALL LEFT/RIGHT WIPER ABS
SWISS BALL PASS HANDS TO FEET
CHIN UPS supine palms with STRAIGHT LEG RAISES
PULL UPS with HANGING KNEE TUCKS
SWISS BALL/BAR PLANK ROLL OUTS
STANDING BAND ONE ARM ROW
BAND BACK ROWS
BAND ONE ARM SEATED ROW
BAND SEATED ROW
BAND ONE ARM STANDING ROW
BAND SHOULDER PRESS
BENT KNEE SIDE TO SIDES
LEG TUCK IN AND OUTS
STRAIGHT LEG SCISSOR ABS
WEIGHTED INCLINE FLYES
PUSH UP POSITION KNEE TO ELBOW TAPS
WEIGHTED WIDE SQUATS
WEIGHTED HAMMER CURLS
WALKING LUNGES
WEIGHT AROUND HEAD ROTATIONS
DEEP LATERAL JUMP LUNGES
FRONT PLANK, LEFT + RIGHT HIP DIPS
ALT HAND TO TOE CRUNCHES
ALTERNATING DUMBBELL FRONT RAISES
WEIGHTED SINGLE LEG CALF RAISES
WEIGHTED REVERSE LUNGES
WEIGHTED FRONT SQUATS
SINGLE LEG SQUATS
SPEED CRUNCHES
INCLINE SEATED CURLS
CLOSE GRIP FRENCH PRESS
WEIGHTED FRONT HOLDS
PIKE CRUNCHES
BENCH LYING LEG TUCK UPS
WEIGHTED SEATED CALF RAISES toes in
COPENHAGENS
SINGLE LEG WEIGHTED HIP THRUSTS
SEATED HIP FLEXIONS
ALTERNATE LEG RASIES
WEIGHTED BENCH DIPS
WEIGHTED CHEST FLYES
WEIGHTED BENT OVER ROWS
WEIGHTED CHEST PRESS
WEIGHTED PULL OVERS
KNEELING AB ROLLER PUSH UPS with AB ROLLER ROLL OUTS
SLAM BALL into BURPEE
WEIGHTED BENT OVER ROW into DB TRICEP KICK BACKS
FLOOR HIP RAISES into SIT UP OVER HEAD WEIGHTED PRESS
WIDE SQUAT into JUMP FEET IN to NARROW SQUATS
MED BALL SIT UPS into LEFT RIGHT TWIST
WEIGHTED CURLS into SHOULDER PRESS
WEIGHTED ONE ARM ROW into TORSO TWIST AND REACH
LATERAL LUNGES with WEIGHTED SIDE RAISES
PUSH UPS HOLDING DUMBBELL with ROW, ROTATION, ARM RAISE
FRONT PLANK into R SIDE PLANK into FRONT PLANK into L SIDE PLANK
SINGLE DUMBBELL SQUAT with UPRIGHT ROW
LYING BARBELL HOLD STRAIGHT LEG RAISES
WEIGHTED NARROW SQUATS
WEIGHTED INCLINE CHEST PRESS
WEIGHTED SEATED ARNOLD PRESS
WEIGHTED CONCENTRATED CURLS
FAST STEP UPS
WEIGHTED PRONE ROW
SIDE CRUNCHES
WEIGHTED CLOCK LUNGES
TUCK CRUNCHES
360 BODY ROLLS
WEIGHTED FRONT RAISES
WEIGHTED BULGARIAN LUNGES
WEIGHTED OVERHEAD SHOULDER PRESS
SIDE LYING WEIGHTED SIDE RAISES
WEIGHTED PRONE REVERSE FLYES
WEIGHTED CRUNCHES
WEIGHTED SLOW RUSSIAN TWISTS
WEIGHTED DEEP SQUATS
AB ROLLER:ROLL OUTS
WEIGHTED SUPINE SKULL CRUSHER
WEIGHTED ALTERNATING SHOULDER PRESS
WEIGHTED SUPINE SKULL CRUSHER
SITTING WEIGHTED CALF RAISES
WEIGHTED UPRIGHT ROWS
SINGLE LEG T SQUATS
BENCH SINGLE LEG NEGATIVES
WEIGHTED SISSY SQUATS
SINGLE LEG STRAIGHT LEG DEAD LIFTS
BOTTOM 1/2 LOW SQUATS
DEEP SQUAT OUT AND IN JUMPS
DUMBBELL FRONT RAISES
DUMBBELL TWISTING CRUNCHES
DUMBBELL SIDE RAISES
PUSH UPS with LEFT/RIGHT MOVEMENT AT THE TOP
WEIGHTED LATERAL LUNGES
STANDING CALF RAISES
BENCH HIP RAISES
PRONE BUTT DONKEY KICKS
DUMBBELL STEP UPS
DUMBBELL BENCH SQUATS
SINGLE LEG WALL HIP RAISES
WEIGHTED STRAIGHT LEG DEAD LIFTS
SUPINE ALTERNATE ARM:LEG EXTENSIONS
NARROW STANCE WEIGHTED SQUATS
PUSH UPS with LEFT:RIGHT MOVEMENT AT THE TOP
BENCH SQUAT with WEIGHTED OVERHEAD TRICEP EXTN
WEIGHTED SUPINE HIP THRUSTS with HOLD AT TOP
ANIMAL FLOW SIDE KICK THROUGH with UNDER SWITCH
PRONE DUMBBELL ROWS with LOWER BACK RAISES
TUCK CRUNCHES with LEFT:RIGHT OBLIQUE TWISTS
BULGARIAN SPLIT SQUATS with SIDE WEIGHTED RAISE
PUSH UPS with ROTATION AND REACH
WIDE STANCE SQUATS TOES OUT with UPRIGHT WEIGHTED ROW
WALL UPSIDE DOWN WALK UPS
SIDE TO SIDE PUSH UPS
FWD/BACK JUMPS
DUMBBELL OVERHEAD AIR PUNCHES
WEIGHTED LATERAL ONE LEG SQUATS
RIGHT LEG HOP, LEFT LEG HOP
DUCK WALKING
STRAIGHT LEG RAISE TO SHOULDERS
BENCH HOP OVERS
WEIGHTED TRICEP EXTENSIONS
WEIGHTED ONE ARM ROW
JUMPING JACKS
DUMBBELL SPEED AIR UPPER CUTS
WEIGHTED DEAD LIFTS
WEIGHTED HIP RAISES
TUCK ROLL BACK:FWD JUMP UP
WEIGHTED SIDE CRUNCHES
STRAIGHT LEG SPEED JUMPS
DUMBBELL SPEED AIR JAB CROSS
WEIGHTED ARM CURLS
SIDE LYING PLANK HIP LIFTS
JUMP 360s
BURPEES
WEIGHTED RUSSIAN SPEED TWISTS
SINGLE LEG WEIGHTED LUNGE
SPEED SPOT RUNNING
PRONE KNEE SLIDE ABS
LATERAL SKI HOPS
FULL PUSH UPS
PRONE BACK EXTENSIONS
DEEP SLOW SQUATS
JUMP LUNGES
SPEED CYCLE ABS
KNEELING PUSH UPS L/R TOP ROCK
STRADDLE CRUNCHES
FORWARD TRAVELLING CRAB
SIDE TRAVELLING SQUATS
HIP RAISES
NARROW SQUATS
HIP RAISES
PENGUIN ANKLE TAPS
CATERPILLAR WALK OUTS
SPEED KICK THROUGHS
DEEP SQUAT JUMPS
LYING LEG FLUTTER KICKS
CRAB REACH OVERS
DANCERS BALANCE POSE
CHAIR DECLINE PUSH UPS
SINGLE LEG HIP THRUSTS
PLANK HOLD
WALL SQUAT ROLL DOWNS
LYING KNEE TUCKS
BENCH/CHAIR TRICEP DIPS
ANIMAL FLOW REVERSE CRAB WALK
ANIMAL FLOW SIDE KICK THROUGHS
SINGLE LEG HOPS
SINGLE LEG SQUATS TO CHAIR SIT
SINGLE LEG HIP UP BRIDGE
SIT UPS 1sec HOLD AT TOP
LYING LEG RAISES
NARROW KNEELING PUSH UPS
SCAPULA ONLY KNEELING PUSH UPS
SQUATS TO FLOOR SIT
SIDE PLANK
PRONE ALTERNATING ARM/LEG EXTENSIONS
BOX/STEP JUMP UPS
TRICEP FLOOR SHUFFLES
BENCH TOP PUSH UPS
WALL SQUAT HOLDS
BOX/BENCH STEP UPS
ALTERNATING CYCLE ABS
KNEELING PLANK HOLD
MOUNTAIN CLIMBERS
BENCH/CHAIR TRICEP DIPS
KNEELING PUSH UPS
QUADRUPEDAL CRAWLING
SUPINE LYING HIP RAISES
ALTERNATING DEEP LUNGES

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The Alpha Transformation Hub
Mooloolaba,
Mooloolaba, QLD, 4557,
Australia
0449002802 alphatransformationhub@gmail.com
Hours
Mon 05:00 - 05:00
Tue 05:00 - 05:00
Wed 05:00 - 05:00
Thu 05:00 - 05:00
Fri 05:00 - 05:00
Sat 03:00 - 10:00
Sun Closed