Exercise Descriptions

1. Barbell Back Squat (Weighted)

Muscles: Quads, Glutes, Hamstrings, Core

How to: Stand with feet shoulder-width apart, bar resting on your upper traps. Keep chest up, push knees out and lower until thighs are parallel to the floor. Drive through heels to return to start.

 

2. Bench Press (Weighted)

Muscles: Chest, Triceps, Front Deltoids

How to: Lie flat on a bench, grip the bar slightly wider than shoulder-width. Lower the bar to your chest with control, then press it back up to full arm extension.

 

3. Deadlift (Weighted)

Muscles: Hamstrings, Glutes, Lower Back, Traps

How to: Stand with feet hip-width apart, bar over mid-foot. Hinge at the hips, grip the bar just outside your legs. Keep back flat, brace core and drive through the floor to stand tall.

 

4. Overhead Press / OHP (Weighted)

Muscles: Shoulders, Triceps, Upper Chest

How to: Stand with feet shoulder-width apart, bar at shoulder height. Press the bar directly overhead until arms are fully extended, then lower back down with control.

 

5. Barbell Row (Weighted)

Muscles: Upper Back, Lats, Biceps, Rear Deltoids

How to: Hinge forward at the hips with a flat back, grip the bar shoulder-width apart. Pull the bar into your lower chest, squeezing your shoulder blades together, then lower with control.

 

6. Dumbbell Lunges (Weighted)

Muscles: Quads, Glutes, Hamstrings, Balance

How to: Hold dumbbells at your sides. Step forward with one leg, lowering your back knee toward the floor. Keep your front knee over your ankle. Push back to start and alternate legs.

 

7. Dumbbell Bicep Curl (Weighted)

Muscles: Biceps, Forearms

How to: Stand tall with dumbbells at your sides, palms facing forward. Curl the weights up toward your shoulders, keeping elbows pinned at your sides. Lower slowly.

 

8. Tricep Overhead Extension – Dumbbell (Weighted)

Muscles: Triceps

How to: Hold one dumbbell with both hands above your head, arms extended. Lower the weight behind your head by bending the elbows, then extend back up. Keep upper arms still throughout.

 

9. Dumbbell Lateral Raise (Weighted)

Muscles: Side Deltoids (Shoulders)

How to: Stand tall with dumbbells at your sides. Raise both arms out to the sides until shoulder height, with a slight bend in the elbow. Lower slowly back down.

 

10. Romanian Deadlift – Dumbbell (Weighted)

Muscles: Hamstrings, Glutes, Lower Back

How to: Hold dumbbells in front of your thighs. Hinge at the hips, keeping a slight knee bend and flat back, lowering the weights along your legs. Feel the stretch in your hamstrings, then drive hips forward to return to standing.

 

11. Push-Up 

Muscles: Chest, Triceps, Shoulders, Core

How to: Start in a high plank position, hands shoulder-width apart. Lower your chest to the floor keeping your body straight, then push back up. Keep core tight throughout.

 

12. Bodyweight Squat (Bodyweight)

Muscles: Quads, Glutes, Hamstrings

How to: Stand feet shoulder-width apart. Push hips back and bend knees, lowering until thighs are parallel to the floor. Keep chest up and knees over toes. Drive through heels to stand.

 

13. Pull-Up (Bodyweight)

Muscles: Lats, Biceps, Upper Back

How to: Hang from a bar with an overhand grip, hands slightly wider than shoulder-width. Pull your chest up to the bar by driving elbows down. Lower yourself slowly and with control.

 

14. Plank (Bodyweight)

Muscles: Core, Shoulders, Glutes

How to: Place forearms on the floor, elbows under shoulders. Hold a straight body line from head to heels. Keep hips level and breathe steadily. Do not let your lower back sag.

 

15. Glute Bridge (Bodyweight)

Muscles: Glutes, Hamstrings, Lower Back

How to: Lie on your back with knees bent, feet flat on the floor. Drive hips up by squeezing your glutes until your body forms a straight line from shoulders to knees. Hold briefly at the top, then lower.

 

16.

Muscles: Quads, Glutes, Hamstrings

How to: Stand tall and step one foot forward. Lower your back knee toward the floor, keeping your front knee over your ankle. Push back to start and repeat on the other side.

 

17. Tricep Dip (Bodyweight)

Muscles: Triceps, Chest, Shoulders

How to: Grip parallel bars or a sturdy bench behind you, arms straight. Lower your body by bending the elbows until upper arms are parallel to the floor, then push back up.

 

18. Mountain Climber (Bodyweight)

Muscles: Core, Hip Flexors, Cardio

How to: Start in a high plank position. Drive one knee toward your chest, then quickly switch legs in a running motion. Keep hips level and core braced throughout.

 

19. Burpee (Bodyweight)

Muscles: Full Body, Cardio

How to: From standing, squat down, place hands on the floor and jump feet back into a plank. Perform a push-up, jump feet back to hands, then explosively jump up with arms overhead.

 

20. Hollow Body Hold (Bodyweight)

Muscles: Core, Hip Flexors, Lower Back

How to: Lie on your back, press your lower back into the floor. Extend arms overhead and lift legs off the floor to roughly 45 degrees. Hold the position while breathing steadily.