INSTRUCTIONS:Choose 4 exercises from each group and do 12 reps for 2-3 sets.
1.Chest
***Wide-grip push ups***
***Military push ups***
***Clapping push ups***
***Decline push ups***
***Chest tap push ups***
***Single-leg push ups***
***Finger push ups***
***Atomic push ups***
***One-arm push ups***
***1.5 push ups***
2.Arms
***Chin ups***
***One-hand chin ups***
***Knuckle push ups***
***Archer pull ups***
***One-hand dips***
***Regular dips***
***7 seconds dips***
***Muscle ups***
3.Back
***Pull ups***
***Behind the neck pull ups***
***Wide grip pull ups***
***Isometric hold pull ups***
***Squat pull ups***
***Front lever pull ups***
4.Shoulders
***Hindu push ups***
***Slow hindu push ups***
***Decline push ups***
***Handstand push ups***
***Pike push ups***
***Push-Back push ups***
***Revers burpees***
INSTRUCTIONS: Choose 3 exercises and do them for 1:30 minutes and repeat that for 2-3 sets.
5.Abs
***Crunches***
***Plank***
***Side plank***
***Bicycle***
***Vertical leg crunches***
***Reverse crunches***
***V-sits***
***V-sit hold***
***V-sit russian twist***
***Leg raise hold***
6.Legs
***Squats***
***Pistol squats***
***Squat jumps***
***Close-stance squats***
***Side lunges***
***Lunges***
***Jumps lunges***
***Single leg bridge***
***Calf raise***
***Single leg calf raise***
***Drinking bird***
