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Upper Body Exercises
Proper Form & Technique:
- Starting Position: Begin in a plank position with hands shoulder-width apart
- Body Alignment: Keep your body in a straight line from head to heels
- Lowering Phase: Lower your chest until elbows are at 90 degrees
- Push Phase: Push through palms to return to starting position
- Breathing: Inhale on the way down, exhale on the way up
Muscles Worked: Chest, Shoulders, Triceps, Core
Sets & Reps: 3 sets of 10-15 reps
Calories Burned: ~7 calories per minute
Proper Form & Technique:
- Grip: Grab bar with palms facing away, hands shoulder-width apart
- Starting Position: Hang with arms fully extended
- Pull Phase: Pull yourself up until chin is over the bar
- Control: Lower yourself slowly to starting position
- Core: Keep core engaged throughout the movement
Muscles Worked: Back, Biceps, Shoulders
Sets & Reps: 3 sets of 5-10 reps
Calories Burned: ~10 calories per minute
Proper Form & Technique:
- Setup: Support yourself on parallel bars or sturdy surface
- Starting Position: Arms straight, shoulders down
- Lowering: Lower body by bending elbows to 90 degrees
- Push: Press through palms to return to start
- Lean: Slight forward lean targets chest more
Muscles Worked: Triceps, Chest, Shoulders
Sets & Reps: 3 sets of 8-12 reps
Calories Burned: ~8 calories per minute
Core Exercises
Proper Form & Technique:
- Position: Forearms on ground, elbows under shoulders
- Body Line: Keep body straight from head to heels
- Core: Engage abs and glutes throughout
- Breathing: Breathe normally, don't hold breath
- Hold: Maintain position for target time
Muscles Worked: Core, Shoulders, Back
Duration: 3 sets of 30-60 seconds
Calories Burned: ~5 calories per minute
Proper Form & Technique:
- Position: Lie on back, knees bent, feet flat
- Hand Position: Hands behind head or crossed on chest
- Movement: Lift shoulders off ground using abs
- Range: Small movement, don't sit all the way up
- Control: Lower slowly back to starting position
Muscles Worked: Abdominals
Sets & Reps: 3 sets of 15-25 reps
Calories Burned: ~4 calories per minute
Lower Body Exercises
Proper Form & Technique:
- Stance: Feet shoulder-width apart, toes slightly out
- Movement: Lower hips back and down like sitting
- Depth: Go down until thighs are parallel to ground
- Knees: Keep knees in line with toes
- Back: Keep chest up and back straight
Muscles Worked: Quads, Glutes, Hamstrings
Sets & Reps: 3 sets of 12-15 reps
Calories Burned: ~8 calories per minute
Proper Form & Technique:
- Starting: Stand with feet hip-width apart
- Step: Take a big step forward with one leg
- Lower: Lower hips until both knees are at 90 degrees
- Push: Push through front heel to return
- Alternate: Repeat with opposite leg
Muscles Worked: Quads, Glutes, Hamstrings, Calves
Sets & Reps: 3 sets of 10-12 per leg
Calories Burned: ~7 calories per minute
Full Body & Cardio Exercises
Proper Form & Technique:
- Start: Stand with feet shoulder-width apart
- Squat: Lower into squat, place hands on floor
- Plank: Jump feet back to plank position
- Push-up: Perform one push-up (optional)
- Jump: Jump feet back to squat, then jump up
Muscles Worked: Full Body
Sets & Reps: 3 sets of 8-10 reps
Calories Burned: ~10-15 calories per minute
Proper Form & Technique:
- Start: Stand with feet together, arms at sides
- Jump: Jump feet apart while raising arms overhead
- Return: Jump feet back together, lower arms
- Rhythm: Maintain steady, controlled pace
- Landing: Land softly on balls of feet
Muscles Worked: Full Body Cardio
Duration: 3 sets of 30-60 seconds
Calories Burned: ~8 calories per minute
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Click on any exercise to see detailed instructions
Upper Body Exercises
Proper Form & Technique:
- Starting Position: Begin in a plank position with hands shoulder-width apart
- Body Alignment: Keep your body in a straight line from head to heels
- Lowering Phase: Lower your chest until elbows are at 90 degrees
- Push Phase: Push through palms to return to starting position
- Breathing: Inhale on the way down, exhale on the way up
Muscles Worked: Chest, Shoulders, Triceps, Core
Sets & Reps: 3 sets of 10-15 reps
Calories Burned: ~7 calories per minute
Proper Form & Technique:
- Grip: Grab bar with palms facing away, hands shoulder-width apart
- Starting Position: Hang with arms fully extended
- Pull Phase: Pull yourself up until chin is over the bar
- Control: Lower yourself slowly to starting position
- Core: Keep core engaged throughout the movement
Muscles Worked: Back, Biceps, Shoulders
Sets & Reps: 3 sets of 5-10 reps
Calories Burned: ~10 calories per minute
Proper Form & Technique:
- Setup: Support yourself on parallel bars or sturdy surface
- Starting Position: Arms straight, shoulders down
- Lowering: Lower body by bending elbows to 90 degrees
- Push: Press through palms to return to start
- Lean: Slight forward lean targets chest more
Muscles Worked: Triceps, Chest, Shoulders
Sets & Reps: 3 sets of 8-12 reps
Calories Burned: ~8 calories per minute
Core Exercises
Proper Form & Technique:
- Position: Forearms on ground, elbows under shoulders
- Body Line: Keep body straight from head to heels
- Core: Engage abs and glutes throughout
- Breathing: Breathe normally, don't hold breath
- Hold: Maintain position for target time
Muscles Worked: Core, Shoulders, Back
Duration: 3 sets of 30-60 seconds
Calories Burned: ~5 calories per minute
Proper Form & Technique:
- Position: Lie on back, knees bent, feet flat
- Hand Position: Hands behind head or crossed on chest
- Movement: Lift shoulders off ground using abs
- Range: Small movement, don't sit all the way up
- Control: Lower slowly back to starting position
Muscles Worked: Abdominals
Sets & Reps: 3 sets of 15-25 reps
Calories Burned: ~4 calories per minute
Lower Body Exercises
Proper Form & Technique:
- Stance: Feet shoulder-width apart, toes slightly out
- Movement: Lower hips back and down like sitting
- Depth: Go down until thighs are parallel to ground
- Knees: Keep knees in line with toes
- Back: Keep chest up and back straight
Muscles Worked: Quads, Glutes, Hamstrings
Sets & Reps: 3 sets of 12-15 reps
Calories Burned: ~8 calories per minute
Proper Form & Technique:
- Starting: Stand with feet hip-width apart
- Step: Take a big step forward with one leg
- Lower: Lower hips until both knees are at 90 degrees
- Push: Push through front heel to return
- Alternate: Repeat with opposite leg
Muscles Worked: Quads, Glutes, Hamstrings, Calves
Sets & Reps: 3 sets of 10-12 per leg
Calories Burned: ~7 calories per minute
Full Body & Cardio Exercises
Proper Form & Technique:
- Start: Stand with feet shoulder-width apart
- Squat: Lower into squat, place hands on floor
- Plank: Jump feet back to plank position
- Push-up: Perform one push-up (optional)
- Jump: Jump feet back to squat, then jump up
Muscles Worked: Full Body
Sets & Reps: 3 sets of 8-10 reps
Calories Burned: ~10-15 calories per minute
Proper Form & Technique:
- Start: Stand with feet together, arms at sides
- Jump: Jump feet apart while raising arms overhead
- Return: Jump feet back together, lower arms
- Rhythm: Maintain steady, controlled pace
- Landing: Land softly on balls of feet
Muscles Worked: Full Body Cardio
Duration: 3 sets of 30-60 seconds
Calories Burned: ~8 calories per minute