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Exercise guide

Step-by-step form, the muscles each exercise works and the most common mistakes. At home with no equipment, with dumbbells or at the gym.

Legs

SquatNo equipment · Quads, Glutes Alternating lungesNo equipment · Quads, Glutes Bulgarian split squat (chair)No equipment · Quads, Glutes Goblet squatDumbbells · Quads, Glutes Dumbbell lungesDumbbells · Quads, Glutes Barbell back squatGym · Quads, Glutes Leg pressGym · Quads, Glutes

Glutes and hamstrings

Glute bridgeNo equipment · Glutes Bodyweight good morningNo equipment · Hamstrings, Glutes Dumbbell Romanian deadliftDumbbells · Hamstrings, Glutes Barbell Romanian deadliftGym · Hamstrings, Glutes Machine leg curlGym · Hamstrings

Chest and push

Push-upsNo equipment · Chest, Triceps Incline push-upsNo equipment · Chest, Triceps Dumbbell floor pressDumbbells · Chest, Triceps Bench pressGym · Chest, Triceps Incline dumbbell pressGym · Chest, Front delts

Arms

Chair dipsNo equipment · Triceps Biceps curlDumbbells · Biceps Overhead triceps extensionDumbbells · Triceps Cable triceps pushdownGym · Triceps

Shoulders

Pike push-upNo equipment · Front delts, Triceps Dumbbell overhead pressDumbbells · Front delts, Side delts Lateral raisesDumbbells · Side delts Machine shoulder pressGym · Front delts, Side delts Face pullGym · Rear delts, Upper back

Back

Under-table inverted rowNo equipment · Lats, Upper back SupermanNo equipment · Lower back Dumbbell rowDumbbells · Lats, Upper back Lat pulldownGym · Lats Seated cable rowGym · Upper back, Lats

Abs and core

PlankNo equipment · Abs Bicycle crunchNo equipment · Abs, Obliques Side plankNo equipment · Obliques, Abs Cable crunchGym · Abs

Cardio

Mountain climbersNo equipment · Abs, Cardiovascular system Jumping jacksNo equipment · Cardiovascular system BurpeesNo equipment · Cardiovascular system, Chest, Quads Stationary bike intervalsGym · Cardiovascular system, Quads

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