Engage major muscle groups like quadriceps, hamstrings, and glutes. Vary styles from box squats for beginners to back squats for the advanced.

Target posterior chain muscles like glutes, hamstrings, core, and back. Boost bone density and muscle mass effectively.

Focus on upper-body muscle growth, especially chest, triceps, and shoulders. Start with push-ups and dumbbell bench presses for beginners.

Maintain balance in your routine by including rows, which complement pressing exercises. Choose from various types to target different muscle groups.

Strengthen back, arms, and shoulders with this challenging exercise. Start with lat pulldowns and progress to unassisted pull-ups.

Target shoulders, triceps, and upper back with this compound movement. Beginners can start seated to focus on form and core stability.

Build chest, triceps, and shoulder muscles with this classic exercise. Perfect for outdoor workouts using a park bench.

Isolate and grow glutes and hamstrings effectively. Beginners can start with glute bridges and progress to hip thrusts for booty gains.