Fitness

Ways to Train

If you have access to a gym or to personal equipment here are some exercises for each muscle group to do consistently to optimize strength, speed, agility, and endurance. 

If you don't like going to gyms, a lot of these exercises can be achieved by purchasing some basic equipment such as dumbbells, a plate, or a kettlebell.   

Compound Exercises/ Full body 

• Wall Balls

• Turkish Gets-Ups

• Power Cleans 

• Sled Pushes

• Tire Flips 

• Wall Handstands

• Muscle Ups 

• Clean and Press

• Thrusters [Dumbbell or Barbell]

• Kettlebell Swings

• Sprints

Biceps

• Chin-ups

• Bicep Curls, standing or sitting [Dumbbell or EZ Bar] 

• Hammer Curls 

• Concentration Curl 

• Preacher Curl [Dumbbell or EZ Bar] 

• Zottman Curl 

• Cross-Body Hammer Curls

• Cable Bicep Curls [using a straight bar or rope attachment]

• Cable Reverse Curls 

• Cable Spider Curls [facing away from the machine, using handles]

Triceps

• Diamond Push-Ups

• Tricep Dips [using parallel bars or a chair/bench]

• Skull Crushers [Dumbbell or Bar]

• Triceps Extensions 

• Tricep Kickbacks

• Close-Grip Bench Press [Dumbbell or Barbell]

• Cable Tricep Pushdowns [using a straight bar or rope attachment]

• Cable Overhead Triceps Extension [using a rope or bar attachment]

• Cable Reverse-Grip Tricep Pushdown [palms facing up]

• Seated Overhead Triceps Extension Machine

• Cable Rope Triceps Overhead Pull

Chest

• Push ups + variations 

• Bench Press [Dumbbell or Barbell]

• Incline & Decline Bench Press [Dumbbell or Barbell]

• Chest Fly [Dumbbell] 

• Squeeze Press 

• Close-Grip Bench Press 

• Chest Flys [cable crossover machine]

• Cable Low-to-High & High-to-Low Flys

• Cable Standing Chest Press 

• Cable Single-Arm Chest Fly 

• Chest Press Machine 

• Incline Chest Press Machine 

• Pec Deck [Chest Fly Machine]

Shoulders

• Curl to press [Plate]

• Hip to hip [Plate]

• Around the world [Plate]

• Upright rows [Plate, Dumbbell] 

• Front raises [Plate, Dumbbell] 

• Overhead Press, Seated or Standing 

• Arnold Press

• Lateral Raise [Dumbbell] 

• Rear Delt Fly [Dumbbell] 

• Shrugs 

• Push Press [Dumbbell or Barbell] 

• Cable Lateral Raises 

• Cable Front Raises [using a straight bar or handle]

• Cable Rear Delt Flys 

• Cable Overhead Press [one-arm or two-arm with pulley at shoulder height]

• Seated Shoulder Press Machine

• Seated Lateral Raise Machine

• Seated Rear Delt Fly Machine 

Back

• Pull ups

• Bent-Over Row

• Renegade Rows

• Deadlifts

• Shrugs

• Reverse Fly

• Incline Rows

• Farmer’s Walk

• T-Bar Row

• Seating or Standing Row [Cable or Machine]

• Lat Pulldown 

• Lat Pullover 

• Cable Face Pulls 

• Cable Seated High Rows 

• Chest-Supported Row 

Legs

• Barbell back squats

• Unweighted squats

• Goblet squats

• Jump squats

• Sumo Squat

• Bulgarian Split Squats

• Pistol Squats 

• Wall sits

• Static dumbbell lunges 

• Reverse dumbbell lunges 

• Walking Lunges

• Barbell lunges 

• Romanian Deadlift

• Deadlifts

• Hip thrusts 

• single-leg glute bridge

• Donkey Kicks

• Fire Hydrants

• Calf raises

• Step-Ups [Dumbbells] 

• Leg press

• Hack squat

• Leg Curls 

• Leg Extensions 

Cardio

• Running

• Burpees

• Jumping jacks  

• Stair runs

• Jump rope 

• Row machine 

• Stationary Cycling / Spin Bike

• Battle Ropes

• Ski Machine 

Dynamic Stretches (Warm Up) 

Full body

• Any quick cardio (5-10 mins)

Lower body

• Leg Swings [Front to Back & Side to Side]

• World's Greatest Stretch [Lunge with a Twist]

• Squat to Hamstring Stretch

• Hip Circles 

• Hip Flexor Step Stretch 

• Ankle Circles [for ankle mobility]

• Lateral Lunges 

• Butt Kickers 

Upper body:

• Arm Circles [Forward and Backward]

• Cross-Body Arm Swings 

• Shoulder Rolls 

• Overhead Reaches [Reach arms overhead, alternate sides]

• Standing Side Bend [Stretch arms overhead, bend side-to-side]

• Torso Twists

• Wrist ABC’s [wrist mobility]

Static Stretches (Post Workout) 

Lower Body Stretches 

• Standing Hamstring Stretch 

• Seated Hamstring Stretch 

• Standing and Lying Quad Stretch 

• Pigeon Pose 

• Seated Forward Fold 

• Butterfly Stretch 

• Calf Stretch 

• Frog Stretch 

• 90/90 Hip Stretch 

• Standing IT Band Stretch 

• Reclined Pigeon Stretch 

• Standing Side Lunge Stretch 

• Seated Straddle Stretch 

• Lying Glute Stretch

• Supine Twist

Upper Body Stretches 

• Overhead Triceps Stretch 

• Cross-Body Shoulder Stretch 

• Chest Stretch [Interlace hands behind your back, lift arms up and back]

• Lateral Side Stretch [Reach one arm overhead, lean sideways]

Back & Core Static Stretches

• Child’s Pose 

• Cat-Cow Stretch 

• Sphinx Stretch 

• Cobra Stretch 

• Thread the Needle Stretch