Workout

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Barbell Incline Bench Press

Chest Barbell

Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked.

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Single Leg Standing Calf Raise

Calves Bodyweight

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.

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Elevated Hip Bridge

Other Bodyweight

Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider.

Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.

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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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Superman

Other Bodyweight

To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you.