Categories

Essential Exercises

Air Squats

Squat Jumps 

Chair Squats

Pistol Squat 

Lunges

Push-Ups

Knee Push-Ups

Plank Push-Ups

Spider-Man Push-Up

Dive-bomber Push-Ups

Push-Ups With Leg Extensions

Plank Holds

Elbow Planks

Side Planks

Side Planks with Leg Raises

Side Planks with Hip Thrusts

Side-to-Side Toe Jumps

Sit-Ups

Crunches

Russian Twists

Bicycle  Crunches

In-and-Out Crunches

Mountain Crunches

Hand-to-Toe Crunches

Hollow Rocks

Super Mans

Knee Crushers

Shadowboxing

Shadowboxing with Kicks

Dip

Jumping Jacks

Running In Place

Single-Leg Ice Skaters

MMA-Style Knee Raises

Hops

Burpees

Step-ups

Bird Dogs

Bench Jump

 

Some Warm Ups

Arm circles

Jumping jacks

Squats

Toe touches

Hip circles

Some Body Weight

Pushup

Plank pushup

Reachbacks

Pushup plank matrix

Shoulder taps

High knees

Plank

Mountain climbers

Crunches

Bicycle crunches

Russian twists

Bird dogs

Jumprope

Burpees

Some Equipment Needed

Gym, home, diy, bought, borrowed, found

Chest

Bench press, incline press, dip, flye

Back

Chin-up,

PUSH EXERCISES

CHEST, SHOULDERS, TRICEPS

bench press

incline press

dips

military press

dumbbell shoulder press

arnold press

lateral raises

upright rows

tricep pushdown

overhead extensions

close grip bench press

skullcrushers

PULL EXERCISES

BACK, BICEPS

pull ups

chin ups

lat pulldowns

barbell rows

pendlay rows

t-bar rows

cable rows

dumbbell curls

cable curls

hammer curls

preacher curls

machine curls

LEG EXERCISES

QUADS, HAMSTRINGS, CALVES

deadlift

squats

leg press

hack squat

leg extensions

lunges

bulgarian split squat

seated ham curls

lying ham curls

romanian deadlift

seated calf raises

standing calf raises

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