Place your feet shoulder-width apart and take a tall stance. Stretch your arms out in front of you or place your hands on your hips. In order to descend into a squat and bring your thighs parallel to the floor, press your hips back.
1. Squats
With your feet hip-width apart, take a tall stance. To lift the dumbbells or barbell off the floor, bend at the hips but keep your back straight. Raise your hands again. Perform ten to twelve reps in three sets.
2. Deadlifts
With your hands beneath your shoulders and your legs extended behind you, start out in a high plank position. Bend at the elbows to bring your chest closer to the floor, maintaining a straight body. Keep your core tight as you push yourself back up.
3. Pushups
With your hands slightly wider than your shoulders, hold onto a pull-up bar. Till your chin clears the bar, pull yourself up to it. Complete as many repetitions as you can in three sets.
4. Pull-ups
Start by putting one foot forward and taking a large step. Lower yourself into a lunge until your knees are 90 degrees bent. To get started, press upward. Finish 12 repetitions per leg in three sets.
5. Lunges
Position yourself on a bench and grasp the dumbbells or barbell at shoulder width. Press the weight back up after lowering it to your chest. Finish three sets of ten to twelve reps.
6. Bench Presses
Keep your body straight from your head to your feet as you assume a forearm plank position. Take a 30- to 60-second hold of the plank. Finish the three sets.
7. Planks
With your legs out in front of you, take a seat on the floor. Raise your feet off the ground and sag a little in the back. Turn your torso so that it touches the ground on both sides from left to right. Do twenty twists in three sets of ten on each side.
8. Russian Twists
Hinge forward and grasp a barbell or dumbbells. Controllably lower the weight after rowing it up to your chest. At the top, clench your shoulder blades together. Complete three sets of 12 15 repetitions.
9. Bent-Over Rows