Spend most of your time with the following list of exercises. It is by no means comprehensive, and there are 1000s of variations of each, but this should point you in the right direction. Plug these into your workout skeleton from Monday's post below.
Push:
pushup, bench press, dumbell bench press, standing dumbell overhead press
Pull:
dumbell row, inverted row, pull up, chin up, assisted pull or chin ups, weighted pull ups or chin ups, chest supported row machine, cable row, standing cable row, rope climb
Legs:
split squat, goblet squat, glute bridge, hip thrust, reverse lunge, front squat
Abs/Torso:
plank, side plank, back bridge, suitcase carry/hold, ab wheel or dolly, and any variations
Cardio:
Treadmill, elliptical, stairs, jump rope, burpees, running, biking, swimming, bodyweight exercises performed as a circuit.
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