WORKOUTS

King of lower body exercises. Builds quads, glutes, and core.

Classic chest builder for pushing strength.

Total body power exercise. Works posterior chain.

Upper body compound. Great for back width.

Best glute isolator. Essential for women and athletes.

Hamstring focused hinge. Great for posterior chain.

A solid aerobic base builder. Outdoors or treadmill.

30s on, 30s off. Burns fat and builds speed.

Low-impact cardio. Great for recovery days or fat burn.

High-intensity, low-cost. Improves coordination and burns fat.

20s on, 10s off. 8 rounds. Brutal fat burner.

Squats, push-ups, rows. As many rounds as possible in 20 min.

Gentle wake-up routine. Improves flexibility and mindset.

Slow, restorative poses to calm the nervous system.

Self-myofascial release. Reduces soreness and stiffness.

Light 30-min walk to promote blood flow on rest days.

Alternate hot and cold water to reduce inflammation.

Targets deep core muscles. Great for posture and stability.

Banded exercises to activate and grow glutes.

Full body split using bodyweight only.

Complete home workout with adjustable dumbbells.

Improve footwork and reaction time.

Box jumps, broad jumps, depth drops for explosive power.