Step-ups: Use a sturdy bench or seat, step one foot onto it, and push through your heel to lift your body up. Step back down and repeat on the other side. This exercise targets your legs and glutes.
Perform 15-20 step-ups with each leg. Take it slowly and focus on proper form. Complete 3 sets on each leg.
Tricep dips: Sit on the edge of a bench with your hands gripping the seat beside your hips. Slide your hips off the bench, bend your elbows, and lower your body down. Push back up to the starting position. This exercise works your triceps.
Perform 12-15 repetitions per set. Perform 3 sets of tricep dips.
Incline push-ups: Place your hands on a bench and walk your feet back into a plank position. Lower your chest toward the bench and then push back up. This variation of push-ups targets your chest, shoulders, and arms.
Perform 10-12 repetitions per set. Complete 3 sets of incline push-ups.
Bulgarian split squats: Stand facing away from a bench with one foot resting on it behind you. Lower your body down into a lunge position until your front knee is bent at a 90-degree angle. Push through your front heel to return to the starting position. This exercise focuses on your quads and glutes.
Perform 12-15 reps on each leg. Do 3 sets on each leg.
Decline mountain climbers: Assume a plank position with your feet elevated on the bench. Bring one knee towards your chest, then quickly switch legs in a running motion. This workout engages your core, shoulders, and legs.
Perform 30 seconds of mountain climbers, rest for 15 seconds, and repeat for a total of 3 sets.
Remember to rest for about 30-60 seconds between sets to allow your muscles to recover. Adjust the repetitions and time according to your fitness level and gradually increase the intensity as you progress. Stay consistent with your workouts to see improvements in your strength and overall fitness!