Upper body
Push-ups
Chest · Triceps · Shoulders
No equipment
push-up press-up incline push-up counter push-up Chest Pecs Triceps Back of upper arm Shoulders Delts Core Abs and sides Glutes Butt
The Gym
All moves
The moves my trainer gives me, on a figure you can turn: how each one should look, how it shouldn't, and what it works. Pick your moves, set the sets, reps and weight, and take the link with you.
Workout
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The moves
EquipmentShowing 5 of 5
Lower body
Leg press on the reformer
Quads · Glutes · Hamstrings
Pilates reformer
reformer footwork Pilates footwork Quads Front of thigh Glutes Butt Hamstrings Back of thigh Adductors Inner thigh Calves Back of lower leg Core Abs and sides
Lower body
Weighted stand up, sit down
Quads · Glutes · Hamstrings
Kettlebell and a bench
goblet box squat kettlebell bench squat weighted sit-to-stand Quads Front of thigh Glutes Butt Hamstrings Back of thigh Adductors Inner thigh Core Abs and sides Lower back Along the spine Shoulders Delts
Full body
Walking with weights
Forearms · Traps · Core
2 dumbbells
farmer's carry farmer's walk loaded carry Forearms Your grip Traps Upper back and neck Core Abs and sides Shoulders Delts Glutes Butt Calves Back of lower leg Quads Front of thigh
Lower body
Bodyweight squat
Quads · Glutes · Hamstrings
No equipment
air squat BW squat free squat Quads Front of thigh Glutes Butt Hamstrings Back of thigh Adductors Inner thigh Calves Back of lower leg Core Abs and sides Lower back Along the spine
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