Pull – ups
Pull – ups are a tough upper – body exercise for your back and arm muscles. They help build strength and definition in your torso, lats, and biceps.
Grasp a pull – up bar with an overhand grip, hands slightly wider than shoulder – width apart. Hang with arms fully extended, retract your shoulder blades (imagine crushing fruit in your armpit). Pull your body up until your chin is above the bar, keep your spine neutral, and avoid shrugging. Repeat for the target reps.
Deadlifts
Deadlifts are a highly effective compound exercise for overall strength. They target multiple lower – body and back muscle groups like hamstrings, glutes, core, and traps.
Stand with feet hip – width apart, barbell over the middle of your feet. Bend at hips and knees, grip the barbell with an overhand or mixed grip. Engage your core, keep your back straight, lift your chest as you straighten legs and hips to lift the barbell. At the top, fully extend hips and knees, then lower the barbell back to the ground with control. Repeat for the target reps.
Bicycle Crunches
Bicycle crunches are effective for your abs, targeting the rectus abdominis and obliques, toning and strengthening your core.
Lie on your back, hands behind your head, knees bent. Lift your head, shoulders, and feet off the ground, engage your core. Bring your right elbow toward your left knee while extending your right leg. Then alternate, bringing your left elbow toward your right knee while extending your left leg, like pedaling a bike. Repeat for the target reps.
Dumbbell Push Presses
Push presses are a compound exercise for your shoulders and triceps, improving upper – body strength and stability. It’s like an overhead press with more power.
Stand with feet shoulder – width apart, hold dumbbells at shoulder level, palms forward. Slightly bend your knees, then quickly straighten them to create momentum, pressing the dumbbells overhead. Fully extend your arms, lock your elbows at the top, avoid shrugging. Slowly lower the dumbbells back to shoulder level. Repeat for the target reps.