Push-Ups: Strengthen the chest, shoulders, and triceps while engaging the core muscles.
Pull-Ups or Chin-Ups: Target the back, biceps, and shoulders for upper body strength and endurance.
Squats: Work the muscles in the legs, including the quadriceps, hamstrings, and glutes, while also engaging the core for stability.
Planks: Strengthen the core muscles, including the abdominals, obliques, and lower back, to improve overall stability and posture.
Lunges: Build strength and balance in the legs, targeting the quadriceps, hamstrings, and glutes.
Deadlifts: Engage multiple muscle groups, including the lower back, glutes, hamstrings, and core, to develop overall strength and power.
Bench Press: Focuses on the chest, shoulders, and triceps, helping to build upper body strength and muscle mass.
Rows: Target the muscles of the upper back, including the rhomboids, traps, and rear deltoids, for improved posture and upper body strength.
Overhead Press: Strengthen the shoulders, triceps, and upper chest muscles, promoting shoulder stability and overall upper body strength.
Plank Variations: Include side planks and forearm planks to further challenge and strengthen the core muscles, enhancing overall stability and endurance.