Push-ups target chest, shoulders, and triceps, while dumbbell rows focus on the upper back and biceps.
Squats work on your quads, glutes, and hamstrings, while lunges target similar muscle groups with a focus on balance.
Complete 3 sets of 30 seconds of jumping jacks followed by 10-12 burpees, with minimal rest between sets.
Perform 3 sets of 30-60 seconds of plank, followed by 15-20 reps of Russian twists, with minimal rest between exercises.
Aim for 3 sets of 10-12 reps for deadlifts and 15-20 reps for kettlebell swings, with minimal rest between exercises.
Complete 3 sets of 10-12 reps of dumbbell thrusters followed by 30-60 seconds of mountain climbers, with little to no rest between exercises.
Bench press targets chest, shoulders, and triceps, while pull-ups focus on upper back, biceps, and core.
Aim for 3 sets of 15-20 reps for bodyweight squats and 10-12 reps for push-up variations, with minimal rest between exercises.
Complete 3 sets of 8-10 reps for box jumps followed by 15-20 reps for squat jumps, with minimal rest between sets.
Combine a variety of exercises such as jumping rope, kettlebell swings, jumping lunges, and medicine ball slams.