Workout

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Push Up

Chest Bodyweight

Move into a prone position on the floor, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width.

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Dumbbell Bench Press

Chest Dumbbell

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.

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Dumbbell Rear Delt Raise

Shoulders Dumbbell

While holding a dumbbell in each hand, lay with your chest down on a flat bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent.

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Dumbbell Front Raise

Shoulders Dumbbell

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.

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Pull Up

Back Pull Up Bar

Take a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches without using your arms.

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Plank

Core Bodyweight

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.