Squats: Squats target multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. They improve lower body strength, stability.
Push-Ups: Push-ups are a classic bodyweight exercise that strengthens the chest, shoulders, triceps, and core.
Planks: Planks engage the core muscles, including the rectus abdominis, transverse abdominis, and obliques, as well as the shoulders, back, and glutes.
Deadlifts: Deadlifts target the posterior chain muscles, including the hamstrings, glutes, lower back, and traps.
Lunges: Lunges work the quadriceps, hamstrings, glutes, and calves, while also improving balance and stability.
Rows: Rows target the muscles of the upper back, including the rhomboids, traps, and rear deltoids, as well as the biceps and forearms.
Bridges: Bridges strengthen the glutes, hamstrings, and lower back muscles while also engaging the core. They improve hip mobility, stability.
Pull-Ups/Assisted Pull-Ups: Pull-ups are an excellent upper body exercise that targets the back, biceps, and shoulders.
Dumbbell Shoulder Press: Dumbbell shoulder presses target the deltoid muscles of the shoulders, as well as the triceps and upper chest.
Calf Raises: Calf raises target the calf muscles and help improve ankle stability and lower leg strength. They can be performed on flat ground.