Jun 29, 2025
Aarushi BhaduryThis exercise is a true full-body challenge, working your chest, shoulders, triceps, quads, glutes, and core. Start standing, drop into a squat, kick your feet back into a plank, do a push-up, jump your feet back to the squat, then jump explosively upwards.
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A powerful combination of a front squat and an overhead press. Thrusters engage your legs, glutes, core, shoulders, and triceps all in one fluid motion. You can perform these with dumbbells, a barbell, or even a medicine ball.
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This dynamic exercise builds explosive power in your hips and glutes, while also strengthening your core, back, and shoulders. Focus on a strong hip hinge, not a squat, to propel the kettlebell forward.
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Combining a plank with a row, this exercise targets your back, biceps, shoulders, and core, especially challenging your stability. Use dumbbells and keep your hips as still as possible as you alternate rowing each arm.
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This move hits your quads, hamstrings, and glutes, while the overhead reach engages your shoulders, triceps, and core. Take a large step forward, lower your back knee towards the ground, and extend your arms overhead.
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An excellent exercise for your back, biceps, and shoulders. If you're not yet able to do full pull-ups, use an assisted machine, a resistance band, or negative pull-ups (jumping up and lowering slowly) to build strength.
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A classic that works your chest, shoulders, and triceps, along with engaging your core. Modify by performing on your knees or against an elevated surface if needed, or increase difficulty by elevating your feet.
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This variation of the squat effectively targets your quads, glutes, hamstrings, and core. Holding a dumbbell or kettlebell against your chest helps maintain an upright posture, making it great for building foundational strength.
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This move seriously challenges your core stability, while also engaging your glutes and lower back. Maintain a straight line from head to heels in a plank position, then slowly lift one leg at a time.
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A fantastic cardio exercise that also engages your core, shoulders, and quads. Start in a plank position and rapidly alternate bringing your knees towards your chest, as if running in place horizontally.
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