Workouts

Dumbbell workout 1

Equipment: dumbbells, bench

Dumbbell workout 2

Equipment: dumbbells, bench

Hotel room

Equipment: bands?

Compound Exercises

• Squat:
• Hip thrust:
• Vertical push:
• Vertical pull:
• Horizontal push:
• Horizontal pull:
• Other:

Isolation Exercises

• Biceps:
• Triceps:
• Calves:

Resistance Bands

• How To Use Resistance Bands • James Grage 📺
• THE COMPLETE RESISTANCE BAND EXERCISE GUIDE - NO ATTACHING • Fit Gent 📺
• Resistance Band Workouts Playlist • Fit Gent 📺
• 20 Best Exercises You Can Do With A Resistance Band THENX 📺
• Total Body Resistance Bands Workout You Can Do Anywhere (no attaching) • James Grage 📺
• Build a Big Chest with Bands • ATHLEAN-X 📺
• Build a Big Back with Bands • ATHLEAN-X 📺
• Build Big Shoulders with Bands • ATHLEAN-X 📺
• Build Big Biceps with Bands • ATHLEAN-X 📺
• Best Resistance Band Exercises • Men’s Fitness 📖
• 33 Resistance Band Exercises: Legs, Arms, Abs, and More • Greatist 📖
• Resistance Band Full-Body Workout • Men’s Fitness 📖
• Resistance Band Upper-Body Workout • Men’s Fitness 📖
• Gorilla Bow:
  • Workout Videos • Gorilla Bow 📺
  • 8 Week Gorilla Bow Program • Gorilla Bow 📕
    • Includes an exercise glossary with photos

Inbox

• Add cardio?

• Body Transformation At Home (Workout Routine & Meal Plan) • Calisthenicmovement 📺

• Beginner’s Guide to 6 PACK ABS (What to Eat & How to Train) • Calisthenicmovement 📺

• EASY HOME WORKOUT (Minimal Equipment) • pull-ups, push-ups, bands rows and overhead band presses • FitnessFAQs 📺

• How Hanging Heals the Body. • Why and how to learn to hang with two arms, then one arm • Strength Side 📺

• The BEST Dumbbell Only Workout (Free Training Plan + Full Explanation) • Two workouts, simple DB exercises only • Trainer Winny 📺

• Do This Before Every Workout! • Calisthenic Movement 📺

• Everyone Should Lunge AFTER Squats • Toe squats, then walking lunges to failure, then 10 mins of jump rope (squat, lunge, jump) to condition your legs with no fuss • Strength Side 📺

• Get In Shape Quick Program. • Skip for 1 min, do 10 push-ups, repeat 5x, every other day, gradually adding sets as it gets easier until you’re skipping for 10 mins and doing 100 push-ups • Strength Side 📺

• You DON’T Want to Curl Like This… • Turn hands outward at top of curl • ATHLEAN-X™ 📺

• World’s FASTEST Biceps Workout • ATHLEAN-X™ 📺

• A Better Way To Do Lateral Raises • Lean away from the arm doing the raise so that shoulder experiences more tension at the bottom of the movement • Jeff Nippard 📺

• 📺 Are Planks a Waste of Time? • 13 minute video by Calisthenicmovement demonstrating useful plank variations

• 📺 Do This Stretch First Thing EVERY Morning (INSTANT RELIEF!) • 5 minute video by ATHLEAN-X recommending the bridge reach-over stretch

• The PERFECT Pushup • Lift hands off ground at bottom • ATHLEAN-X™ 📺

• Pullups Just Got a Lot Easier! (CHEAT CODE) • Imagine pulling arms in to engage chest and core so you feel lighter as your more rigid torso helps lift you over the bar • ATHLEAN-X™ 📺

• A Better Way To Do Rows • End chest-supported rows with backward shrugs • Jeff Nippard 📺

• STOP Doing 1 Arm Rows Like This! (SAVE A FRIEND) • Use standing or seating pose instead of putting one knee on the bench • ATHLEAN-X™ 📺

• Don’t Half Squat! • Add a deep squat sit to warm ups? • Strength Side 📺

• Mike Mentzer’s GREATEST Chest Exercise of All Time • Dips are a phenomenal compound exercise; see video description for detailed form tips (like leaning forward) • ATHLEAN-X™ 📺

• Is One Hard Set All You Need? • One set can still lead to noticeable improvements in strength, health and muscle growth. • Jeff Nippard 📺