Lunges
quadriceps
hamstrings
glutes
A unilateral movement where you step forward or backward and lower your body before returning to the start.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dumbbells
bodyweight
Running
quadriceps
hamstrings
calves
glutes
A fundamental cardio exercise that improves endurance and strengthens the lower body.
3 sets of 5 minutes (or to failure)
rest for atleast 2 minutes between sets
Lunges
quadriceps
hamstrings
glutes
A unilateral movement where you step forward or backward and lower your body before returning to the start.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dumbbells
bodyweight
Cable Bicep Curl
biceps
A controlled bicep curl using a cable machine to maintain constant tension on the muscles.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
cable machine
Hammer Curl
biceps
brachialis
A variation of the bicep curl where the palms face each other, targeting both the biceps and brachialis.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
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
