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
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
Ab Wheel Rollout
rectus abdominis
transverse abdominis
lower back
A challenging core exercise where you extend and retract using an ab wheel, engaging the entire core.
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
ab wheel
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