A list of exercises I like
This is a list off different exercises I pair together to create a workout. I also like to superset exercises by combining moves that pair well together. Ex. squat into shoulder press, shoulder press into pec dec
I grouped them by the part of the body and the primary muscle they target (most exercises target multiple muscles so I chose the most dominant muscles used)
Upper Body
Tricep
Overhead extension
Bench dips (shoulder, chest)
Tricep extension
Bicep
Curls
Back
Rear felt fly (shoulders)
Chest
Pushups
Push-up row (core, back, bicep, triceps)
Front raise (shoulder)
Chest press (shoulder)
Pec dec (shoulders)
Shoulder
Shoulder press (back, biceps)
Side raises (back, bicep, tricep)
Upright row (back, chest, bicep)
Lower Body
Outer thigh/Inner thigh
Abductor machine
Clamshell w/ band (glutes)
Quads
Squats (glutes, hamstrings)
lunges (glutes, hamstrings)
Bulgarian squats (hamstrings)
Wall sit (hamstrings, glutes)
Hamstring/Butt
Side lunges (quads, inner thigh)
Romanian deadlifts (hamstrings)
Lateral walk w/ band
Glute bridge w/ band or weights
Donkey kickback w/ band
Core*
Straight leg situp
Penguins
Inside heel touch
Russian twist
Dead bug
Roll outs w/ ball
Knee crunch
Flutter kicks
Reverse crunch
Bicycles
Super(wo)mans
Tabletop crunch
High Intensity Moves
Step ups
Burpees
Shoulder taps
Rope waves
Bosu ball toe touches
Mountain climbers
Skiers on steps
Jump rope
Up Downs [push-up to forearm plank]
High knees
Jump squats on steps
Skier squats on steps
Inch worms
Jumping jacks
Plank
*The core includes a lot more than just your abs but for the sake of simplifying things I’m referring to the abs
