Squats: – Targets: Quadriceps, hamstrings, glutes, and core. – How to do it: Stand with feet shoulder-width apart, lower into a squat by bending your knees and pushing your hips back as if sitting in a chair. Keep your chest up and back straight. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
Push-ups: – Targets: Chest, shoulders, triceps, and core. – How to do it: Start in a plank position with hands shoulder-width apart and arms straight. Lower your body by bending your elbows until your chest nearly touches the ground, then push back up to the starting position.
Lunges: – Targets: Quadriceps, hamstrings, glutes, and calves. – How to do it: Stand with feet hip-width apart, step forward with one leg, bending both knees to lower your body until both legs are at 90-degree angles. Push through the heel of your front foot to return to the starting position, then repeat on the other side.
Plank: – Targets: Core, shoulders, chest, and back. – How to do it: Start in a push-up position with hands shoulder-width apart and arms straight. Hold your body in a straight line from head to heels, engaging your core muscles. Hold for as long as possible while maintaining good form.
Deadlifts: – Targets: Hamstrings, glutes, lower back, and core. – How to do it: Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Keeping your back straight, hinge at the hips and lower the weight toward the ground, then return to the starting position by driving through your heels and squeezing your glute
Pull-ups/Chin-ups: – Targets: Back, biceps, shoulders, and core. – How to do it: Hang from a pull-up bar with hands shoulder-width apart (palms facing away for pull-ups, palms facing towards you for chin-ups). Pull your body up until your chin clears the bar, then lower back down with control.
Russian Twists: – Targets: Obliques, core, and hip flexors. – How to do it: Sit on the ground with knees bent and feet elevated off the ground. Hold a weight or medicine ball in front of your chest, twist your torso to the right, then to the left, while keeping your core engaged.
Bicycle Crunches: – Targets: Rectus abdominis, obliques, and hip flexors. – How to do it: Lie on your back with knees bent and hands behind your head. Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg straight. Repeat on the other side in a pedaling motion.
Dumbbell Shoulder Press: – Targets: Shoulders, triceps, and core. – How to do it: Stand with feet hip-width apart, holding dumbbells at shoulder height with palms facing forward. Press the dumbbells overhead until arms are fully extended, then lower back down with control.
Glute Bridges: – Targets: Glutes, hamstrings, lower back, and core. – How to do it: Lie on your back with knees bent and feet flat on the ground. Lift your hips towards the ceiling by squeezing your glutes until your body forms a straight line from shoulders to knees. Lower back down and repeat.
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