Exercise and Training Database – Fat Burning and Mass Exercises | Diets Premium
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Recommended focus of this week

Structured Autumn Strength Building

Channel your renewed focus this autumn into highly structured strength programs. These satisfying routines capitalize on your stable daily schedule for continuous progress.

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Exercises

Strength Training

One Arm Against Wall
Strength Training
One Arm Against Wall
One Arm Chin-Up
Strength Training
One Arm Chin-Up
One Arm Dumbbell Bench Press
Strength Training
One Arm Dumbbell Bench Press
One Arm Dumbbell Preacher Curl
Strength Training
One Arm Dumbbell Preacher Curl
One Arm Floor Press
Strength Training
One Arm Floor Press
One Arm Lat Pulldown
Strength Training
One Arm Lat Pulldown
One Arm Pronated Dumbbell Triceps Extension
Strength Training
One Arm Pronated Dumbbell Triceps Extension
One Arm Supinated Dumbbell Triceps Extension
Strength Training
One Arm Supinated Dumbbell Triceps Extension
One Half Locust
Strength Training
One Half Locust
One Handed Hang
Strength Training
One Handed Hang
One Knee To Chest
Strength Training
One Knee To Chest
One Leg Barbell Squat
Strength Training
One Leg Barbell Squat
Otis-Up
Strength Training
Otis-Up
Overhead Cable Curl
Strength Training
Overhead Cable Curl
Overhead Lat
Strength Training
Overhead Lat
Overhead Slam
Strength Training
Overhead Slam
Overhead Squat
Strength Training
Overhead Squat
Overhead Stretch
Strength Training
Overhead Stretch
Overhead Triceps
Strength Training
Overhead Triceps
Pallof Press
Strength Training
Pallof Press
Pallof Press With Rotation
Strength Training
Pallof Press With Rotation
Palms-Down Dumbbell Wrist Curl Over A Bench
Strength Training
Palms-Down Dumbbell Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench
Strength Training
Palms-Down Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench
Strength Training
Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Dumbbell Wrist Curl Over A Bench
Strength Training
Palms-Up Dumbbell Wrist Curl Over A Bench
Parallel Bar Dip
Strength Training
Parallel Bar Dip
Pelvic Tilt Into Bridge
Strength Training
Pelvic Tilt Into Bridge
Peroneals-SMR
Strength Training
Peroneals-SMR
Peroneals Stretch
Strength Training
Peroneals Stretch
Physioball Hip Bridge
Strength Training
Physioball Hip Bridge

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Fishing, Dip Net, Setting Net and Fish Retrieval, General
Strength
Fishing, Dip Net, Setting Net and Fish Retrieval, General
🔥 183.75 kcal/h ⚡ 3.5 MET
Grupa: Fishing And Hunting
Fishing, Fishing Wheel, Setting Net and Fish Catching, General
Recreational Activity
Fishing, Fishing Wheel, Setting Net and Fish Catching, General
🔥 157.5 kcal/h ⚡ 3 MET
Grupa: Fishing And Hunting
Spear Fishing, Standing
Core Stability
Spear Fishing, Standing
🔥 120.75 kcal/h ⚡ 2.3 MET
Grupa: Fishing And Hunting
Hunting, Bow and Arrows, or Crossbow
Endurance
Hunting, Bow and Arrows, or Crossbow
🔥 131.25 kcal/h ⚡ 2.5 MET
Grupa: Fishing And Hunting
Fishing, Set Net, Setting Net and Retrieving Fish, General
Outdoor Activity
Fishing, Set Net, Setting Net and Retrieving Fish, General
🔥 199.5 kcal/h ⚡ 3.8 MET
Grupa: Fishing And Hunting
Hunting Deer and Elk, Large Game
Physical Activity
Hunting Deer and Elk, Large Game
🔥 315 kcal/h ⚡ 6 MET
Grupa: Fishing And Hunting
Hunting Large Game, Dragging Carcass
Large Game
Hunting Large Game, Dragging Carcass
🔥 593.25 kcal/h ⚡ 11.3 MET
Grupa: Fishing And Hunting
Hunting Large Marine Animals
Hunting Large Marine Animals
🔥 210 kcal/h ⚡ 4 MET
Grupa: Fishing And Hunting
Hunting Large Game, from a Hunting Stand, Limited Walking
Hunting
Hunting Large Game, from a Hunting Stand, Limited Walking
🔥 131.25 kcal/h ⚡ 2.5 MET
Grupa: Fishing And Hunting
Hunting Large Game from a Car, Plane, or Boat
Hunting Large Game from a Car, Plane, or Boat
🔥 105 kcal/h ⚡ 2 MET
Grupa: Fishing And Hunting
Hunting, Duck, Wading
Hunting
Hunting, Duck, Wading
🔥 131.25 kcal/h ⚡ 2.5 MET
Grupa: Fishing And Hunting
Hunting, Flying Fox, Squirrel
Hunting, Flying Fox, Squirrel
🔥 157.5 kcal/h ⚡ 3 MET
Grupa: Fishing And Hunting
Hunting, general
Hunting, general
🔥 262.5 kcal/h ⚡ 5 MET
Grupa: Fishing And Hunting
Hunting, Pheasants or Grouse
Brisk Walking
Hunting, Pheasants or Grouse
🔥 315 kcal/h ⚡ 6 MET
Grupa: Fishing And Hunting
Hunting, Birds
Physical Activity
Hunting, Birds
🔥 173.25 kcal/h ⚡ 3.3 MET
Grupa: Fishing And Hunting
Hunting, Rabbit, Squirrel, Prairie Chicken, Raccoon, Small Game
Hunting
Hunting, Rabbit, Squirrel, Prairie Chicken, Raccoon, Small Game
🔥 262.5 kcal/h ⚡ 5 MET
Grupa: Fishing And Hunting
Hunting Wild Pigs
Endurance
Hunting Wild Pigs
🔥 173.25 kcal/h ⚡ 3.3 MET
Grupa: Fishing And Hunting
Hunting, Hiking with Hunting Gear
Hunting Gear
Hunting, Hiking with Hunting Gear
🔥 498.75 kcal/h ⚡ 9.5 MET
Grupa: Fishing And Hunting
Trapping Game, General
Trapping Game, General
🔥 105 kcal/h ⚡ 2 MET
Grupa: Fishing And Hunting
Pistol Shooting or Trap Shooting, Standing
Shooting
Pistol Shooting or Trap Shooting, Standing
🔥 131.25 kcal/h ⚡ 2.5 MET
Grupa: Fishing And Hunting
Rifle Exercises, Shooting, Lying Down
Shooting Exercises
Rifle Exercises, Shooting, Lying Down
🔥 120.75 kcal/h ⚡ 2.3 MET
Grupa: Fishing And Hunting
Rifle Exercises, Shooting, Kneeling or Standing
Shooting Exercises
Rifle Exercises, Shooting, Kneeling or Standing
🔥 131.25 kcal/h ⚡ 2.5 MET
Grupa: Fishing And Hunting
Cleaning, Sweeping Carpet or Floors, General
Household Chores
Cleaning, Sweeping Carpet or Floors, General
🔥 173.25 kcal/h ⚡ 3.3 MET
Grupa: Home Activities
Cleaning, Sweeping, Slow, Light Effort
Cleaning
Cleaning, Sweeping, Slow, Light Effort
🔥 120.75 kcal/h ⚡ 2.3 MET
Grupa: Home Activities
Cleaning, Sweeping, Slow, Moderate Effort 2
Physical Activity
Cleaning, Sweeping, Slow, Moderate Effort 2
🔥 199.5 kcal/h ⚡ 3.8 MET
Grupa: Home Activities
Cleaning, Heavy or Major (e.g. Car Wash, Window Cleaning, Garage Cleaning), Moderate Effort
Manual-Labor
Cleaning, Heavy or Major (e.g. Car Wash, Window Cleaning, Garage Cleaning), Moderate Effort
🔥 183.75 kcal/h ⚡ 3.5 MET
Grupa: Home Activities
Cleaning, Mopping, Standing, Moderate Effort
Moderate Effort
Cleaning, Mopping, Standing, Moderate Effort
🔥 183.75 kcal/h ⚡ 3.5 MET
Grupa: Home Activities
Mopping, Standing, Light Effort
Housework
Mopping, Standing, Light Effort
🔥 131.25 kcal/h ⚡ 2.5 MET
Grupa: Home Activities
Multiple Household Tasks at Once, Moderate Effort
Physical Activity
Multiple Household Tasks at Once, Moderate Effort
🔥 183.75 kcal/h ⚡ 3.5 MET
Grupa: Home Activities
Wash Dishes Set, Standing or General (Not Divided into Stand/Walk Components)
Standing
Wash Dishes Set, Standing or General (Not Divided into Stand/Walk Components)
🔥 94.5 kcal/h ⚡ 1.8 MET
Grupa: Home Activities

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Hammering nails
Hammering nails
🔥 157.5 kcal/h ⚡ 3 MET
Grupa: Home Repair
Hairstylist (e.g., plaiting hair, manicure, make-up artist)
Hairstylist (e.g., plaiting hair, manicure, make-up artist)
🔥 94.5 kcal/h ⚡ 1.8 MET
Grupa: Occupation
Martial Arts, Different Types, Moderate Pace (e.g., Judo, Ju-Jitsu, Karate, Kickboxing, Taekwondo, Tai-Bo, Muay Thai Boxing)
Moderate Pace
Martial Arts, Different Types, Moderate Pace (e.g., Judo, Ju-Jitsu, Karate, Kickboxing, Taekwondo, Tai-Bo, Muay Thai Boxing)
🔥 540.75 kcal/h ⚡ 10.3 MET
Grupa: Sports
Open-pit Mining, Hauling Branches
Physical Activity
Open-pit Mining, Hauling Branches
🔥 262.5 kcal/h ⚡ 5 MET
Grupa: Yardwork
Lawn Mowing, Hand Mower
Physical Activity
Lawn Mowing, Hand Mower
🔥 315 kcal/h ⚡ 6 MET
Grupa: Yardwork
Carpentry, General
Carpentry
Carpentry, General
🔥 183.75 kcal/h ⚡ 3.5 MET
Grupa: Work
Firefighter, Hauling Hoses on Ground
Physical Activity
Firefighter, Hauling Hoses on Ground
🔥 420 kcal/h ⚡ 8 MET
Grupa: Work
Fitness Club Exercises, General: Activity Type is Specific to the Fitness Component(s). Be Specific to the Type and Amount of Exercises
Physical Activity
Fitness Club Exercises, General: Activity Type is Specific to the Fitness Component(s). Be Specific to the Type and Amount of Exercises
🔥 288.75 kcal/h ⚡ 5.5 MET
Grupa: Conditioning
Food Preparation at Church
Food Preparation at Church
🔥 105 kcal/h ⚡ 2 MET
Grupa: Religious Activities
Putting away groceries (e.g. carrying groceries, shopping without a grocery cart), carrying packages
Carrying
Putting away groceries (e.g. carrying groceries, shopping without a grocery cart), carrying packages
🔥 131.25 kcal/h ⚡ 2.5 MET
Grupa: Home Activities
Stationary Rowing, 100 Watts, Moderate Effort
Moderate Effort
Stationary Rowing, 100 Watts, Moderate Effort
🔥 367.5 kcal/h ⚡ 7 MET
Grupa: Conditioning Exercise
Garden Pushing Cart, Wheelbarrow or Garden Dolly
Garden Pushing Cart, Wheelbarrow or Garden Dolly
🔥 288.75 kcal/h ⚡ 5.5 MET
Grupa: Lawn And Garden
Gardening, General, Moderate Effort
General, Moderate Effort
Gardening, General, Moderate Effort
🔥 199.5 kcal/h ⚡ 3.8 MET
Grupa: Lawn And Garden
Sitting in Classroom, General, Including Note-taking or Class Discussion
Sitting
Sitting in Classroom, General, Including Note-taking or Class Discussion
🔥 94.5 kcal/h ⚡ 1.8 MET
Grupa: Miscellaneous
Shoveling Dirt or Mud
Shoveling
Shoveling Dirt or Mud
🔥 288.75 kcal/h ⚡ 5.5 MET
Grupa: Lawn And Garden
Walking, Backwards, 3.5 mph, Level
Walking-Exercise
Walking, Backwards, 3.5 mph, Level
🔥 315 kcal/h ⚡ 6 MET
Grupa: Walking
Skindiving, fast
Skindiving, fast
🔥 829.5 kcal/h ⚡ 15.8 MET
Grupa: Water Activities
Walking, 4.5 mph, level, firm surface, very, very brisk
Firm Surface
Walking, 4.5 mph, level, firm surface, very, very brisk
🔥 367.5 kcal/h ⚡ 7 MET
Grupa: Walking
Downhill Skiing, Moderate Effort, General
Moderate Effort
Downhill Skiing, Moderate Effort, General
🔥 315 kcal/h ⚡ 6 MET
Grupa: Winter Activity
Barbell Incline Shoulder Raise
Barbell Incline Shoulder Raise
Hiking, Cross Country (Taylor Code 040)
Hiking
Hiking, Cross Country (Taylor Code 040)
🔥 315 kcal/h ⚡ 6 MET
Grupa: Walking
Intermediate Groin Stretch
Fitness Workouts
Intermediate Groin Stretch
Narrow Stance Squats
Leg Workout
Narrow Stance Squats
Kneeling Jump Squat
Leg Workout
Kneeling Jump Squat
Power Snatch
Power
Power Snatch
Preacher Hammer Dumbbell Curl
Strength Training
Preacher Hammer Dumbbell Curl
Ballet, modern, or jazz dance training
Coordination
Ballet, modern, or jazz dance training
🔥 262.5 kcal/h ⚡ 5 MET
Grupa: Dancing
Various social dance styles
Coordination
Various social dance styles
🔥 409.5 kcal/h ⚡ 7.8 MET
Grupa: Dancing
Tree Pose
Tree Pose
Bowls
Bowls

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Straight Barbell Bench Press
Straight Barbell Bench Press
🔥 330 kcal/h ⚡ 4 MET
Grupa: Fitness

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