Pathfit 2

1. Strength Training Exercises

• Squats: Squats are a compound exercise that primarily targets the muscles of the lower
body, including the quadriceps (front of the thighs), hamstrings (back of the thighs), glutes
(buttocks), and the core for stability. To perform a squat, stand with your feet shoulder-
width apart, bend your knees, and lower your hips as if you are sitting back into a chair,
keeping your back straight. Push through your heels to return to the starting position.

• Push-ups: Push-ups are a classic bodyweight exercise that work the chest, shoulders,
triceps, and core. Start in a plank position with your hands slightly wider than shoulder-
width apart. Lower your body towards the ground by bending your elbows while keeping
your body straight, then push back up to the starting position.

• Deadlifts: Deadlifts are a compound exercise that target the lower back, glutes,
hamstrings, and core. To perform a deadlift, stand with your feet hip-width apart, grip a
barbell with both hands, and bend at the hips and knees to lower your body. Lift the
barbell by extending your hips and knees, keeping your back straight throughout the
movement.

• Pull-ups: Pull-ups are an upper body exercise that primarily work the back, biceps, and
shoulders. Hang from a bar with your palms facing away from you (overhand grip) and
pull your body up until your chin is above the bar, then lower yourself back down. This
exercise requires strength and control, so many people start with assisted variations or
resistance bands.

• Lunges: Lunges are a lower body exercise that target the quads, hamstrings, and glutes.
Start standing tall and step one foot forward into a lunge position, lowering your back
knee toward the ground. Push through the front foot to return to the starting position and
repeat on the other leg.

2. Cardiovascular Exercises

• Running: Running is a high-intensity cardiovascular exercise that improves endurance and

strengthens the heart and lungs. It engages the legs, hips, and core, and is one of the
most effective exercises for calorie burning. It can be done outdoors or on a treadmill.

• Jump Rope: Jump rope is an excellent cardiovascular workout that improves

coordination, agility, and cardiovascular endurance. It works your legs, core, and arms. To
perform this exercise, you simply jump over a rope that swings beneath your feet in a
rhythmic motion.

• Cycling: Cycling is a low-impact cardio exercise that improves cardiovascular health and
strengthens the lower body muscles, particularly the quads, hamstrings, and calves. You
can cycle outdoors or use a stationary bike.

• Swimming: Swimming is a full-body exercise that provides a great cardiovascular workout

while being easy on the joints. It engages the legs, core, and upper body, depending on
the stroke used (e.g., freestyle, breaststroke, backstroke).

• Jumping Jacks: Jumping jacks are a simple and effective cardio exercise that increases
your heart rate while engaging your whole body. Start standing with your feet together
and arms at your sides. Jump up, spreading your legs wide and raising your arms
overhead. Jump back to the starting position.
3. Flexibility and Mobility Exercises

• Yoga: Yoga is a mind-body practice that combines physical postures, breathing exercises,
and meditation. It increases flexibility, strength, and balance while reducing stress. Popular
poses include downward dog, warrior, and child’s pose.

• Static Stretching: Static stretching involves holding a stretch for a prolonged period
(usually 15–30 seconds) to improve flexibility and reduce muscle tension. Examples include
hamstring stretches or shoulder stretches.

• Dynamic Stretching: Dynamic stretching involves controlled movements that prepare the
muscles for physical activity. These stretches are typically done before a workout to warm
up the body and improve mobility. Examples include leg swings, arm circles, or walking
lunges.

• Foam Rolling: Foam rolling is a form of self-myofascial release (SMR) that helps reduce
muscle tightness and improve flexibility. By rolling over a foam roller, you apply pressure to
different muscle groups, which can help release knots and improve blood flow.

4. Core Exercises

• Planks: Planks are an isometric exercise that strengthen the core, including the abs, back,
and shoulders. To perform a plank, get into a push-up position, but instead of lowering
yourself, hold the position with your body in a straight line from head to heels. Keep your
core tight and hold for a set period of time.

• Sit-ups: Sit-ups are a classic abdominal exercise that target the rectus abdominis (front of
the abdomen). To perform a sit-up, lie on your back with your knees bent and feet flat on
the floor. Place your hands behind your head or across your chest, and then curl your
upper body towards your knees, using your abdominal muscles.

• Russian Twists: This is a rotational exercise that targets the obliques (side of the abdomen).
Sit on the floor with your knees bent and feet off the ground. Lean back slightly and twist
your torso from side to side, touching the floor beside your hips as you twist.

• Leg Raises: Leg raises target the lower abdominals and hip flexors. To perform this exercise,
lie on your back with your legs straight and arms at your sides. Lift both legs toward the
ceiling while keeping them straight, then slowly lower them back down without touching
the ground.

5. Balance and Stability Exercises

• Single-Leg Stand: This is a simple exercise to improve balance and ankle stability. Stand on
one leg with the other leg bent slightly. Hold this position for as long as you can, and try to
maintain your balance. To make it more challenging, you can close your eyes or perform
the exercise on an unstable surface like a balance pad.

• Bosu Ball Squats: Performing squats on a Bosu ball (a half-sphere balance trainer) adds
instability to the movement, forcing your core to engage more for balance and stability.
Stand with the flat side of the Bosu ball facing up, and perform a squat by lowering your
hips while maintaining good posture.

6. Plyometric Exercises (Explosive)

• Box Jumps: Box jumps are an explosive exercise that builds power in the legs. Stand in
front of a sturdy box or platform and squat down slightly. Jump up onto the box with both
feet, landing softly. Step down and repeat.

• Burpees: Burpees are a full-body exercise that combines a squat, push-up, and jump. Start
in a standing position, squat down, place your hands on the ground, jump your feet back
into a push-up position, perform a push-up, then jump your feet forward and explode into
a jump with your arms overhead.
 •

7. Sport-Specific Exercises

• Agility Ladder Drills: These drills are used to improve foot speed, coordination, and agility.
Using an agility ladder laid out on the ground, perform quick steps, lateral movements, or
other patterns to challenge your coordination and reaction time.

• Medicine Ball Slams: This is a full-body explosive movement that works your core, arms,
and legs. Hold a medicine ball overhead, then forcefully slam it down to the ground while
squatting. Catch the ball on the bounce and repeat the motion.

GROUP #1
UPPER BODY EXERCISES

1. Push-ups

• Muscle groups: Chest, shoulders, triceps, core

• How to do it: Start in a plank position with your hands placed slightly wider than shoulder-
width apart. Lower your body by bending your elbows while keeping your body in a
straight line from head to heels. Push yourself back up to the starting position.

2. Bench Press

• Muscle groups: Chest, shoulders, triceps

• How to do it: Lie flat on a bench with a barbell or dumbbells in hand. Lower the weights
toward your chest, keeping your elbows at a 45-degree angle. Press the weight back up
until your arms are fully extended.

3. Dumbbell Shoulder Press

• Muscle groups: Shoulders, triceps

• How to do it: Sit on a bench or stand with a dumbbell in each hand at shoulder height.
Press the dumbbells overhead, extending your arms fully. Lower the dumbbells back to
shoulder height with control.

4. Lat Pulldowns

• Muscle groups: Back (lats), biceps, shoulders

• How to do it: Sit at a lat pulldown machine and grasp the bar with an overhand grip. Pull
the bar down towards your chest while squeezing your shoulder blades together. Slowly
release the bar back up with control.

5. Pull-ups

• Muscle groups: Back (lats), biceps, shoulders

• How to do it: Hang from a pull-up bar with your palms facing away from you (overhand
grip). Pull your body up until your chin is above the bar, then lower yourself back down in
a controlled manner. If you can't perform a full pull-up, you can use an assisted pull-up
machine or resistance bands.

6. Bicep Curls

• Muscle groups: Biceps

• How to do it: Stand with a dumbbell in each hand, arms fully extended at your sides,
palms facing forward. Curl the dumbbells up toward your shoulders while keeping your
elbows stationary. Lower the weights back to the starting position.
7. Tricep Dips

• Muscle groups: Triceps, shoulders

• How to do it: Sit on a bench with your hands placed next to your hips. Slide your hips
forward and lower your body by bending your elbows until your upper arms are parallel to
the ground. Push back up to the starting position.

8. Overhead Tricep Extension

• Muscle groups: Triceps

• How to do it: Hold a dumbbell with both hands and raise it above your head. Lower the
weight behind your head by bending your elbows, then extend your arms back up to the
starting position.

9. Chest Flys

• Muscle groups: Chest, shoulders

• How to do it: Lie on a bench with a dumbbell in each hand, arms extended straight above
your chest. Lower the dumbbells outward in an arc, keeping a slight bend in your elbows.
Bring the dumbbells back together above your chest.

10. Dumbbell Rows

• Muscle groups: Back (lats), biceps, shoulders

• How to do it: Place one knee and hand on a bench, with the other foot on the floor and
the opposite hand holding a dumbbell. Pull the dumbbell toward your torso, keeping your
elbow close to your body. Lower the weight back down and repeat on the other side.

11. Upright Rows

• Muscle groups: Shoulders, traps, biceps

• How to do it: Stand holding a barbell or dumbbells with an overhand grip. Pull the weights
straight up to shoulder height while keeping your elbows higher than your wrists. Lower the
weights back down.

12. Arnold Press

• Muscle groups: Shoulders, triceps

• How to do it: Hold a dumbbell in each hand in front of your shoulders with your palms
facing your body. As you press the dumbbells overhead, rotate your palms to face
forward. Lower the dumbbells back to the starting position and repeat.

13. Face Pulls

• Muscle groups: Rear delts, traps, upper back

• How to do it: Using a rope attachment on a cable machine, pull the rope towards your
face while keeping your elbows high and wide. Focus on squeezing your shoulder blades
together at the top of the movement.

14. Dumbbell Chest Press

• Muscle groups: Chest, shoulders, triceps

• How to do it: Lie on a bench with a dumbbell in each hand. Press the dumbbells up above
your chest, fully extending your arms. Lower the weights down towards your chest and
repeat.

15. Cable Chest Flys

• Muscle groups: Chest, shoulders

 • How to do it: Stand in the middle of a cable machine with a handle in each hand. Bring
your arms forward in a wide arc, squeezing your chest at the end of the movement. Slowly
release the tension and return to the starting position.

GROUP #2
Core exercises

1. Planks

• Muscle groups: Core (abs, lower back), shoulders, glutes

• How to do it: Start in a forearm plank position with your elbows directly beneath your
shoulders and your body in a straight line from head to heels. Engage your core and hold
this position for as long as you can while keeping your body straight. Avoid letting your hips
sag or pike up.

2. Sit-ups

• Muscle groups: Rectus abdominis (front of the abdomen)

• How to do it: Lie on your back with your knees bent and feet flat on the floor. Cross your
arms over your chest or place your hands behind your head. Engage your core and curl
your upper body towards your knees. Slowly lower yourself back down to the starting
position.

3. Russian Twists

• Muscle groups: Obliques, rectus abdominis

• How to do it: Sit on the floor with your knees bent and your feet off the ground. Hold a
weight or medicine ball with both hands. Lean back slightly and rotate your torso to the
left, touching the weight to the floor beside your hip. Then, rotate to the right and touch
the weight to the floor. Repeat the movement, engaging your core with each twist.

4. Leg Raises

• Muscle groups: Lower abdominals, hip flexors

• How to do it: Lie flat on your back with your arms at your sides. Keep your legs straight and
lift them up toward the ceiling while engaging your core. Lower them slowly back down
without letting your feet touch the ground. Focus on controlling the movement to avoid
straining your lower back.

5. Bicycle Crunches

• Muscle groups: Rectus abdominis, obliques

• How to do it: Lie on your back with your knees bent and hands behind your head. Bring
your knees toward your chest and lift your head and shoulders off the floor. As you extend
one leg, twist your torso to bring the opposite elbow toward that knee, engaging your
obliques. Alternate sides in a pedaling motion.

6. Mountain Climbers

• Muscle groups: Core, shoulders, arms, legs

• How to do it: Start in a plank position with your arms extended. Drive one knee toward your
chest, then quickly switch legs as if you're “climbing.” Keep your hips level and engage
your core throughout the movement for stability.

7. Dead Bugs

• Muscle groups: Core (particularly the lower abs)

 • How to do it: Lie on your back with your arms extended towards the ceiling and knees
bent at 90 degrees. Slowly lower your right arm behind your head while extending your left
leg straight, keeping both a few inches off the ground. Return to the starting position and
repeat on the other side. Keep your lower back pressed to the floor throughout the
movement.

8. Flutter Kicks

• Muscle groups: Lower abdominals, hip flexors

• How to do it: Lie on your back with your legs extended and arms at your sides. Lift your legs
a few inches off the ground and alternate kicking them up and down in a fluttering
motion. Engage your core to avoid straining your lower back, and keep your legs straight
and your movements controlled.

9. Side Planks

• Muscle groups: Obliques, core (especially the transverse abdominis)

• How to do it: Lie on your side with your elbow directly beneath your shoulder. Stack your
feet on top of each other and lift your hips so your body forms a straight line from head to
heels. Hold the position while keeping your core engaged. To make it harder, you can
raise your top leg or add a rotation by reaching your top arm under your body.

10. V-ups

• Muscle groups: Rectus abdominis, hip flexors

• How to do it: Lie on your back with your arms extended overhead and legs straight. Lift
both your upper body and legs off the floor simultaneously, bringing your arms toward
your feet. Lower both your arms and legs back down with control. Focus on engaging
your core as you lift your body.

11. Reverse Crunches

• Muscle groups: Lower abdominals

• How to do it: Lie on your back with your knees bent and feet flat on the floor. Place your
hands at your sides for support. Lift your legs so your knees are above your hips. Curl your
pelvis towards your ribs by lifting your hips off the floor. Lower your hips back down slowly
and repeat.

12. Hollow Body Hold

• Muscle groups: Core (especially the deep abs and lower abs)

• How to do it: Lie on your back and lift your legs off the floor while keeping them straight.
Lift your arms overhead and your head, neck, and shoulders off the floor. Your body
should form a shallow “U” shape, with your lower back pressed into the floor. Hold the
position while keeping your core engaged.

13. Superman

• Muscle groups: Lower back, glutes, core

• How to do it: Lie face down on the floor with your arms extended in front of you. Lift both
your arms and legs off the floor at the same time, as if you're flying like Superman. Squeeze
your glutes and lower back muscles as you hold the position, then lower back down.

14. Bird Dogs

• Muscle groups: Core, lower back, glutes

 • How to do it: Start on all fours with your hands under your shoulders and knees under your
hips. Extend your right arm forward while simultaneously extending your left leg behind
you, keeping both straight. Hold for a moment, then return to the starting position and
repeat on the other side.

15. Cable Woodchoppers

• Muscle groups: Obliques, core

• How to do it: Using a cable machine, set the pulley at a high position. Grasp the handle
with both hands and pull it diagonally down across your body, rotating your torso as you
move. Control the movement back to the starting position and repeat on the other side.

GROUP #3
Lower body exercise

1. Squats

• Muscle groups: Quads, hamstrings, glutes

• How to do it: Stand with your feet shoulder-width apart. Bend your knees and lower your
hips as if you're sitting down into a chair, keeping your back straight. Lower until your thighs
are parallel to the ground or deeper if possible. Push through your heels to return to the
starting position.

2. Lunges

• Muscle groups: Quads, hamstrings, glutes

• How to do it: Stand tall with your feet together. Step forward with one leg and lower your
hips until both knees are bent at about 90 degrees. The back knee should hover just
above the ground. Push through the front foot to return to the starting position and repeat
with the other leg.

3. Deadlifts

• Muscle groups: Hamstrings, glutes, lower back

• How to do it: Stand with your feet hip-width apart, holding a barbell or dumbbells in front
of you. With a slight bend in your knees, hinge at the hips and lower the weight toward the
ground while keeping your back straight. Engage your hamstrings and glutes to return to
the standing position.

4. Glute Bridges

• Muscle groups: Glutes, hamstrings

• How to do it: Lie on your back with your knees bent and feet flat on the ground. Push
through your heels to lift your hips off the floor, squeezing your glutes at the top. Lower
your hips back to the ground and repeat.

5. Bulgarian Split Squats

• Muscle groups: Quads, hamstrings, glutes

• How to do it: Stand a few feet away from a bench or elevated surface. Place one foot on
the bench behind you. Lower your hips until your front thigh is parallel to the ground,
keeping your knee aligned with your toes. Push through the front foot to return to the
starting position. Repeat on the other leg.

6. Step-Ups

• Muscle groups: Quads, glutes, hamstrings

 • How to do it: Stand in front of a bench or elevated surface. Step up with one foot and
press through the heel to lift your body onto the surface. Step back down with the same
leg and repeat on the other side.

7. Leg Press

• Muscle groups: Quads, hamstrings, glutes

• How to do it: Sit on the leg press machine with your feet shoulder-width apart on the
platform. Push the platform away by extending your legs, but avoid locking your knees.
Slowly bend your knees to lower the weight back down and repeat.

8. Calf Raises

• Muscle groups: Calves

• How to do it: Stand with your feet hip-width apart, either on the floor or with your toes on
an elevated surface like a step. Push up onto the balls of your feet, fully extending your
ankles. Slowly lower your heels back down below the level of the step and repeat.

9. Hip Thrusts

• Muscle groups: Glutes, hamstrings

• How to do it: Sit on the floor with your upper back against a bench and a barbell or weight
across your hips. Roll the barbell into position and plant your feet flat on the floor. Drive
through your heels and thrust your hips upward, squeezing your glutes at the top. Lower
your hips back to the ground and repeat.

10. Sumo Squats

• Muscle groups: Quads, hamstrings, glutes, inner thighs

• How to do it: Stand with your feet wider than shoulder-width apart and your toes pointing
outward. Lower your body by bending your knees and pushing your hips back, similar to a
regular squat, but with a wider stance. Push through your heels to return to the starting
position.

11. Walking Lunges

• Muscle groups: Quads, hamstrings, glutes

• How to do it: Step forward with one leg and lower your hips until both knees are bent at
about 90 degrees. As you push through the front foot to stand, bring your back leg
forward to step into the next lunge.

12. Box Jumps

• Muscle groups: Quads, hamstrings, glutes, calves

• How to do it: Stand in front of a sturdy box or platform. Squat down slightly and jump onto
the box with both feet, landing softly. Step down and repeat. This explosive movement
helps develop power in the lower body.

13. Goblet Squats

• Muscle groups: Quads, hamstrings, glutes

• How to do it: Hold a dumbbell or kettlebell close to your chest with both hands (as if you're
holding a goblet). Stand with your feet shoulder-width apart. Squat down by pushing your
hips back and bending your knees, keeping the weight close to your body. Push through
your heels to return to standing.

14. Frog Pumps

• Muscle groups: Glutes, hamstrings

 • How to do it: Lie on your back with your feet together and your knees bent outward, like a
frog’s legs. Push through your heels and squeeze your glutes to lift your hips toward the
ceiling. Lower your hips back down and repeat.

15. Kettlebell Swings

• Muscle groups: Glutes, hamstrings, core, lower back

• How to do it: Stand with your feet shoulder-width apart and hold a kettlebell with both
hands in front of you. Swing the kettlebell back between your legs and then forcefully
drive your hips forward to swing the kettlebell up to chest level. Keep your core engaged
and your back straight throughout the movement.

GROUP #4
Back body Exercise

1. Deadlifts

• Muscle groups: Lower back, glutes, hamstrings

• How to do it: Stand with feet hip-width apart, holding a barbell or dumbbells in front of
you. Keeping a slight bend in your knees, hinge at your hips and lower the weights toward
the ground while maintaining a straight back. Engage your hamstrings and glutes to pull
the weight back up to standing. Keep your core tight and avoid rounding your back.

2. Pull-ups/Chin-ups

• Muscle groups: Upper back (lats), biceps, shoulders

• How to do it: Grip a pull-up bar with your palms facing away (pull-up) or towards you
(chin-up), with hands shoulder-width apart. Pull your body up until your chin is above the
bar, focusing on engaging your back muscles. Lower yourself slowly back to the starting
position. If needed, use resistance bands or an assisted pull-up machine to reduce the
difficulty.

3. Bent-Over Rows

• Muscle groups: Upper back, lats, traps, rhomboids, biceps

• How to do it: Hold a barbell or dumbbells with your palms facing down. Bend your knees
slightly and hinge at the hips, keeping your back straight and chest up. Pull the weight
toward your torso, keeping elbows close to your body. Lower the weight with control and
repeat.

4. Lat Pulldowns

• Muscle groups: Upper back (lats), biceps, shoulders

• How to do it: Sit at a lat pulldown machine and grip the bar with your hands wider than
shoulder-width apart. Pull the bar down toward your chest while squeezing your shoulder
blades together. Slowly release the bar back to the starting position while maintaining
control.

5. T-Bar Rows

• Muscle groups: Upper back, lats, traps, rhomboids

• How to do it: Stand over a T-bar row machine or use a landmine attachment. Grip the
handles with both hands and bend at the hips. Pull the weight towards your torso,
squeezing your shoulder blades together. Lower the weight with control and repeat.

6. Face Pulls

• Muscle groups: Rear delts, upper back (traps, rhomboids), shoulders

 • How to do it: Using a rope attachment on a cable machine, pull the rope towards your
face with your elbows raised. Focus on squeezing your shoulder blades together. This
exercise targets the rear delts and upper back, which are often neglected.

7. Back Extensions

• Muscle groups: Lower back (erector spinae), glutes

• How to do it: Using a back extension machine, position yourself so your hips are aligned
with the machine’s pad. Cross your arms over your chest or place your hands behind your
head. Slowly lower your torso toward the floor, then engage your lower back and glutes
to lift your body back to a neutral position.

8. Inverted Rows

• Muscle groups: Upper back (lats, traps), biceps, shoulders

• How to do it: Lie underneath a barbell (set in a squat rack or Smith machine) and grab the
bar with an overhand grip. Keep your body in a straight line from head to heels and pull
your chest towards the bar. Lower yourself back down and repeat.

9. Dumbbell Reverse Flys

• Muscle groups: Rear delts, upper back (rhomboids, traps)

• How to do it: Hold a dumbbell in each hand, bend your knees slightly, and hinge forward
at the hips. With a slight bend in your elbows, raise your arms to the sides, squeezing your
shoulder blades together at the top. Lower the weights with control and repeat.

10. Kettlebell Swings

• Muscle groups: Lower back (erector spinae), glutes, hamstrings

• How to do it: Stand with feet shoulder-width apart, holding a kettlebell with both hands in
front of you. Hinge at your hips, swinging the kettlebell between your legs. Then, thrust your
hips forward to swing the kettlebell up to chest height. Control the descent as you lower
the kettlebell back between your legs.

11. Renegade Rows

• Muscle groups: Upper back (lats, traps), biceps, core

• How to do it: Begin in a push-up position with a dumbbell in each hand. While keeping
your body stable, row one dumbbell up towards your ribcage, then lower it back down
and row the other dumbbell. Engage your core to prevent your body from rotating side to
side.

12. Shrugs

• Muscle groups: Traps (upper back)

• How to do it: Stand tall with a barbell or dumbbells in hand. Keep your arms straight and
shrug your shoulders up towards your ears, squeezing at the top. Lower your shoulders
back down with control and repeat.

13. Single-Arm Dumbbell Row

• Muscle groups: Upper back (lats, rhomboids), biceps

• How to do it: Place one knee and hand on a bench while holding a dumbbell in the other
hand. Keep your back straight and pull the dumbbell towards your torso, squeezing your
shoulder blade at the top. Lower the dumbbell with control and repeat on the other side.

14. Superman

• Muscle groups: Lower back (erector spinae), glutes

 • How to do it: Lie face down on the floor with your arms extended in front of you. Lift both
your arms and legs off the floor at the same time, squeezing your glutes and lower back
muscles. Hold for a moment at the top before lowering back down.

15. Hyperextensions (Roman Chair)

• Muscle groups: Lower back (erector spinae), glutes

• How to do it: Use a Roman chair or back extension bench. Position yourself so your hips are
at the edge of the pad, and your upper body is free to move. Slowly lower your torso
towards the ground and then raise it back up, focusing on squeezing your lower back and
glutes.

GROUP #5
Full body exercise

1. Burpees

• Muscle groups: Full body (legs, core, chest, arms, shoulders)

• How to do it: Start standing. Drop into a squat position and place your hands on the floor.
Jump your feet back into a plank position, perform a push-up, then jump your feet
forward again into a squat. Explode up into a jump and clap your hands overhead.
Repeat the movement.

2. Deadlifts

• Muscle groups: Lower back, glutes, hamstrings, core, upper back

• How to do it: Stand with feet hip-width apart, holding a barbell or dumbbells. Hinge at your
hips while keeping your back straight and knees slightly bent. Lower the weights towards
the ground, then push through your heels and engage your glutes to stand back up.

3. Squat to Press (Thrusters)

• Muscle groups: Quads, glutes, shoulders, core

• How to do it: Hold a dumbbell or barbell at shoulder height. Perform a squat by pushing
your hips back and bending your knees. As you stand up, press the weights overhead, fully
extending your arms. Lower the weights back down to shoulder height and repeat.

4. Kettlebell Swings

• Muscle groups: Glutes, hamstrings, lower back, shoulders, core

• How to do it: Stand with your feet shoulder-width apart, holding a kettlebell in both hands.
Swing the kettlebell back between your legs and then thrust your hips forward to propel
the kettlebell to shoulder height. Control the descent and repeat.

5. Push-ups

• Muscle groups: Chest, shoulders, triceps, core

• How to do it: Start in a plank position with your hands slightly wider than shoulder-width
apart. Lower your body towards the ground by bending your elbows, keeping your body
in a straight line. Push back up to the starting position.

6. Lunges with Dumbbells

• Muscle groups: Quads, hamstrings, glutes, shoulders (if using dumbbells)

 • How to do it: Hold a dumbbell in each hand. Step forward with one leg and lower your
body until both knees are bent at about 90 degrees. Push through the front foot to return
to standing, then alternate legs.

7. Mountain Climbers

• Muscle groups: Core, shoulders, chest, legs

• How to do it: Start in a plank position. Quickly alternate bringing your knees towards your
chest, as if you’re “climbing.” Keep your core tight to maintain stability and a straight
body line.

8. Renegade Rows

• Muscle groups: Back, shoulders, core, arms

• How to do it: Start in a push-up position with a dumbbell in each hand. Row one dumbbell
up to your side while stabilizing your body with the other arm. Alternate sides and engage
your core to prevent your body from rotating.

9. Clean and Press

• Muscle groups: Full body (legs, core, shoulders, arms)

• How to do it: Start with a barbell or dumbbells on the ground in front of you. Bend your
knees and hinge at your hips to grab the weights. Lift the weights to shoulder height
(clean), then press them overhead (press). Lower the weights back down and repeat.

10. Plank to Push-up

• Muscle groups: Core, shoulders, triceps, chest

• How to do it: Start in a forearm plank position. Push up onto one hand, then the other, to
reach a full push-up position. Lower back down onto one forearm, then the other. Keep
your core engaged and avoid letting your hips sag.

11. Jumping Jacks

• Muscle groups: Full body (legs, arms, shoulders, core)

• How to do it: Start standing with your feet together and arms at your sides. Jump your feet
out wide while raising your arms overhead. Jump your feet back together while lowering
your arms. Repeat the movement.

12. Bulgarian Split Squats

• Muscle groups: Quads, glutes, hamstrings

• How to do it: Stand a few feet away from a bench or elevated surface. Place one foot
behind you on the bench. Lower your hips until your front thigh is parallel to the floor. Push
through your front foot to return to standing. Repeat on the other side.

13. Jump Squats

• Muscle groups: Quads, glutes, hamstrings, calves

• How to do it: Start in a squat position with your feet shoulder-width apart. Lower your hips
into a squat, then explode upward into a jump. Land softly and immediately lower back
into a squat for the next jump.

14. Box Jumps

• Muscle groups: Quads, glutes, hamstrings, calves

• How to do it: Stand in front of a sturdy box or platform. Lower into a quarter squat, then
jump onto the box, landing softly with your knees slightly bent. Step down and repeat.
15. Battle Ropes

• Muscle groups: Full body (arms, shoulders, core, legs)

• How to do it: Hold the ends of battle ropes in each hand. Move your arms up and down in
an alternating motion, creating waves with the ropes. Engage your core and legs to
maintain stability, and vary the speed or intensity for different challenges.

Prepared by:

LEBILYN G. ALMANON

P.E INSTRUCTOR