Step-Up
quadriceps
hamstrings
glutes
A unilateral movement where you step onto an elevated surface to engage the legs and glutes.
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
Equipment Required
barbell
dumbbells
bodyweight
Chest Flies
chest
An isolation exercise where you extend and bring dumbbells together in an arc motion to target the chest.
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
bench
Plank
rectus abdominis
transverse abdominis
obliques
lower back
A static hold exercise where you support your body weight on your forearms and toes, engaging the core.
3 sets of 5 minutes (or to failure)
rest for atleast 2 minutes between sets
