affiliate
Air Squats
Squat Jumps
Chair Squats
Pistol Squat
Lunges
Push-Ups
Knee Push-Ups
Plank Push-Ups
Spider-Man Push-Up
Dive-bomber Push-Ups
Push-Ups With Leg Extensions
Plank Holds
Elbow Planks
Side Planks
Side Planks with Leg Raises
Side Planks with Hip Thrusts
Side-to-Side Toe Jumps
Sit-Ups
Crunches
Russian Twists
Bicycle Crunches
In-and-Out Crunches
Mountain Crunches
Hand-to-Toe Crunches
Hollow Rocks
Super Mans
Knee Crushers
Shadowboxing
Shadowboxing with Kicks
Dip
Jumping Jacks
Running In Place
Single-Leg Ice Skaters
MMA-Style Knee Raises
Hops
Burpees
Step-ups
Bird Dogs
Bench Jump
Some Warm Ups
Arm circles
Jumping jacks
Squats
Toe touches
Hip circles
| S | M | T | W | T | F | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | |||
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| 26 | 27 | 28 | 29 | 30 | 31 | |
Some Body Weight
Pushup
Plank pushup
Reachbacks
Pushup plank matrix
Shoulder taps
High knees
Plank
Mountain climbers
Crunches
Bicycle crunches
Russian twists
Bird dogs
Jumprope
Burpees
Some Equipment Needed
Gym, home, diy, bought, borrowed, found
Chest
Bench press, incline press, dip, flye
Back
Chin-up,
PUSH EXERCISES
CHEST, SHOULDERS, TRICEPS
bench press
incline press
dips
military press
dumbbell shoulder press
arnold press
lateral raises
upright rows
tricep pushdown
overhead extensions
close grip bench press
skullcrushers
PULL EXERCISES
BACK, BICEPS
pull ups
chin ups
lat pulldowns
barbell rows
pendlay rows
t-bar rows
cable rows
dumbbell curls
cable curls
hammer curls
preacher curls
machine curls
LEG EXERCISES
QUADS, HAMSTRINGS, CALVES
deadlift
squats
leg press
hack squat
leg extensions
lunges
bulgarian split squat
seated ham curls
lying ham curls
romanian deadlift
seated calf raises
standing calf raises
| S | M | T | W | T | F | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | |||
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| 26 | 27 | 28 | 29 | 30 | 31 | |
Rise Set Online 