Mountain Climbers
core
shoulders
quadriceps
hamstrings
A dynamic exercise where you alternate driving your knees toward your chest in a push-up position.
3 sets of 5 minutes (or to failure)
rest for atleast 2 minutes between sets
Shadow Boxing
shoulders
core
arms
A cardio-intensive workout where you throw punches in the air, improving endurance and coordination.
3 sets of 5 minutes (or to failure)
rest for atleast 2 minutes between sets
Overhead Press
deltoids
triceps
upper chest
A compound movement where you press a barbell or dumbbells overhead to strengthen the shoulders.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
barbell
dumbbells
Bulgarian Split Squat
quadriceps
hamstrings
glutes
A challenging unilateral exercise where you squat with one foot elevated behind you.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dumbbells
bodyweight
Squat
quadriceps
hamstrings
glutes
calves
A compound movement where you lower your hips from a standing position and then return to standing.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
barbell
dumbbells
bodyweight
Side Plank
obliques
transverse abdominis
A core stability exercise where you balance on one forearm and the side of your foot to target the obliques.
3 sets of 5 minutes (or to failure)
rest for atleast 2 minutes between sets
