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
Rowing Machine
quadriceps
hamstrings
glutes
back
shoulders
A full-body cardio workout that mimics rowing a boat, engaging the legs, back, and arms.
3 sets of 5 minutes (or to failure)
rest for atleast 2 minutes between sets
Equipment Required
rowing machine
Bicycle Crunch
rectus abdominis
obliques
A dynamic crunch variation where you alternate bringing opposite elbows and knees together.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Face Pull
rear deltoids
traps
rhomboids
A cable exercise where you pull a rope attachment toward your face to strengthen the rear delts and upper traps.
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