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bicep curls
dumbbell lifts with your hands facing upward.
lateral raises
dumbbell wing lifts.
dumbbell rows
dumbbell wing lifts with your hands facing up (thumbs out) and
your back leaned to the front, slightly bending your knees
forward.
forearms
single dumbbell lift with your arms stretched forward.
sit-up abs
classical ab workout. put your hands either over the pecs or
besides your head.
leg abs (reverse crunch)
legs straight without touching the floor, then crunch them up
until your knees almost touch your pecs.
corkskrew abs
sit with your legs above the ground and your hands on the
floor by the side, then pull your knees in to one side, then
push out, then the other side.
rocky abs (dragon flag)
based on the workout rocky does in Rocky IV. legs straight
without touching the floor, core tight, then bring them all
the way up along with the core until the only part of your
body on the ground are your shoulders and hands.
russian abs
sit with your legs straight above the ground, then twist your
core trying to touch the floor on each side. you can also
bend your knees a bit.
push-ups
classical ones (hands besides the pecs or above) focused on
arms and pecs (by placing your hands further away or closer).
donkey kicks
stand up, then raise one leg straight up to the back, then the
other, while keeping your back straight and facing forward.
calf raises
while holding a couple of dumbbells, bend your knees slightly
forward and begin raising your heels from the ground, standing
on the tips, then back down.
floor dumbbell press
lay down on the floor, grab a dumbbell with each hand,
position the arms 45° from the torso and start pushing them
up, then down with control.
flutter kicks
?
squats
?
weighted squats
?
australian pull-ups
?
parallel bar chest dips
?
single bar chest dips
?
parallel bar australian pull-ups
?
hammer curls
?
bear walk
quadrupedal walking.
supermans
lay down on the floor, face down, and stretch your arms and
legs in the opposite sense, then lift them up trying to touch
the ceiling. hold it for a while and rest, then repeat.
push-ups with elevated feet
classical push-ups with your feet over a high surface.
wide push-ups
classical push-ups with your hands wide apart.
diamond push-ups
classical push-ups with your hands closer together.
archer push-ups
?
plank
?
plank up and down
?
high to low plank
?
side plank
?
side plank raises
?
australian pull-ups with elevated feet
?
chin-ups with elevated feet
?
parallel bar leg raises
?
one arm push-ups
?
gymnast ab tucks
?
parallel bar tucked pull-ups
?
single bar tucked pull-ups
?
parallel bar corkscrew abs
?
ring tricep push-ups
?
kneesovertoes squats
?
kneesovertoes split squats
?
kneesovertoesguy shoulder external rotation
?
single bar corkscrew abs
?
side single leg raises
?
side leg raises
?
l-sit
?
handstand hold
?
handstand push-ups
?
tibialis raises
?
australian chin-ups
?
overhead dumbbell press
?
overhead dumbbell triceps extension
?
shoulder shrugs
?
l-sit leg raises
?
single bar tucked chin-ups
?
reverse nordics
?
front lever lean
a front lever with a foot on the ground
band-assisted front lever
?
scapula hold
a half-way pull-up focusing on the scapula retraction
tucked front lever
?
one-leg front lever
?
straddle front lever
?
front lever
?
tucked parallette planche
?
tucked planche
?
one-leg planche
?
straddle planche
?
planche
?
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