Squats are essential for major muscular growth and a metabolic increase that burns fat. You can add more resistance to the squatting motion by performing barbell back squats, dumbbell squats, goblet squats, or any other variation.
Lunges can be performed using a range of weights. I personally like to perform lunges with a dumbbell in each hand, but you can use a barbell if that's more comfortable for you.
Pull-ups and their variations work the pulling muscles, especially the latissimus dorsi, rhomboids, and biceps, to increase upper body strength.
For the upper body to receive considerable stimulus and assist fuel your metabolic furnace, overhead presses are a necessity. To get the most benefit, make sure to complete them while standing.
If you hang from a bar or use ab-slings, hanging leg rises are a great exercise for your abs and core. They can also improve your grip.
Russian twists strengthen the core muscles that rotate your torso, giving your torso and belly greater definition.
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