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
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
Dips (Chest Focus)
chest
triceps
shoulders
A bodyweight exercise where you lower and raise yourself on parallel bars, emphasizing the chest.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dip bars
Crunch
rectus abdominis
A core exercise where you lift your upper back off the ground while keeping your lower back on the floor.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
