Upper Body Exercises

• Push ups on Swiss ball 

• Dumb bell bench press- swiss ball or bench 

• Shoulder press 

• Pull ups  

• resistance band bench press 

• alternating dumbbell shoulder press

• alternating lying row

• Dips 

• Banded push ups 

• Barbell front raises 

• Barbell bench press 

• Barbell shoulder press

• Barbell shrug 

• Barbell upright row 

• Bench dip 

• Bent Over Dumbbell Lateral Raises

• bent-over row with dumbbell 

• cable lateral raise

• dumbbell decline bench press 

• dumbbell incline bench press

• Dumbbell snatch 

• Dumbbell push press with rotation 

• dumbbell  row on Swiss ball 

• Dumbbell Swing

• Dumbbell upright rows 

• lying barbell row or dumbbell 

• lying reverse cable fly 

• Pike push ups 

• Renegade row 

• seated cable row 

• Curls alternating supinated curls hammer curls concentrated curls 

• Shoulder press with rotation 

• Lunge with shoulder press 

• Thrusters 

• Turkish get up

  
  

Lower Body Exercises

• Bulgarian split squat 

• Hip thrusts 

• 1 legged rdl

• Lateral lunges 

• Jumping lunges 

• Reverse lunges 

• Walking lunges 

• Glute bridges- single leg glute bridges 

• Hamstring curl 

• Pistol squats 

• Donkey kicks - glute kick backs 

• Step ups- box jumps 

• Jump squats 

• Back squats 

• Front squats 

• Body weight squats 

• Sumo squats 

• Calf raises 

• Deadlifts 

• Lying hip abductors- with bands 

• Goblet squats 

• Fire hydrants 

• Wall balls 

• Cleans+jerk 

• Snatches 

• Kettle bell swings 

• Kettle bell deadlifts 

• Kettle bell cleans 

• Kettle bell  snatches 

• Elevated squats