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A list of exercises I like

This is a list off different exercises I pair together to create a workout. I also like to superset exercises by combining moves that pair well together. Ex. squat into shoulder press, shoulder press into pec dec

I grouped them by the part of the body and the primary muscle they target (most exercises target multiple muscles so I chose the most dominant muscles used)

Upper Body

Tricep

Overhead extension

Bench dips (shoulder, chest)

Tricep kickback

Bicep

Curls

Back

Rear felt fly (shoulders)

Chest

Pushups

Push-up row (core, back, bicep, triceps)

Front raise (shoulder)

Chest press (shoulder)

Pec dec (shoulders)

Shoulder

Shoulder press (back, biceps)

Side raises (back, bicep, tricep)

Upright row (back, chest, bicep)

Lower Body

Outer thigh/Inner thigh

Abductor machine

Clamshell w/ band (glutes)

Quads

Squats (glutes, hamstrings)

lunges (glutes, hamstrings)

Bulgarian squats (hamstrings)

Wall sit (hamstrings, glutes)

Hamstring/Butt

Side lunges (quads, inner thigh)

Romanian deadlifts (hamstrings)

Lateral walk w/ band

Glute bridge w/ band or weights

Donkey kickback w/ band

Core*

Straight leg situp

Penguins

Inside heel touch

Russian twist

Dead bug

Roll outs w/ ball

Knee crunch

Flutter kicks

Reverse crunch

Bicycles

Super(wo)mans

Tabletop crunch

High Intensity Moves

Step ups

Burpees

Shoulder taps

Rope waves

Bosu ball toe touches

Mountain climbers

Skiers on steps

Jump rope

Up Downs [push-up to forearm plank]

High knees

Jump squats on steps

Skier squats on steps

Inch worms

Jumping jacks

Plank

*The core includes a lot more than just your abs but for the sake of simplifying things I’m referring to the abs

For more reading check out:

A Guide on How to Approach the Gym

Quick Workout Tips

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Workout (III)

CORE WORKOUT

5 Min warmup

-

Ab leg raises* 

3 x 10 knee crunch

3 x 10 straight leg

3 x 20 angled knee crunch (obliques) 

-

3 x 20 Super(wo)man’s

3 x  20 Bicycles

3 x 10 Jump squats 

-

3 x 10 Knee crunches 

3 x 40 Mountain climbers 

3 x 1 Min Plank 

Without stopping 30 sec side plank each side after 3rd plank 

-

20 straight leg sit-ups 

40 flutter kicks 

50 Russian twists 

-

Stretch

-

*The machine where you support your own weight on your forearms.  

-

LEG DAY

5 Min warmup (elliptical)

-

3 x 10 Inner thigh machine 100-110lbs

3 x 10 Outer thigh machine  90-100lbs 

3 x 10 Leg press 90lbs 

-

3 x 15 Romanian deadlifts  60lbs

4 x 15 Squats 20lbs

3 x 12 Lunges  20lbs

-

3 x 15 Bent row  20lbs 

2 min Wall sit  20lbs 

-

2 Min Plank 

-

UPPER BODY

5 Min warmup 

-

Assisted pull-ups*

160lbs

2x8 L grip hands facing inwards 

2x8 L grip hands facing face 

2x8 dips 

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips 

160lbs

2x8 L grip hands facing inwards 

2x8 L grip hands facing face 

2x8 dips 

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips 

-

3x10 curls 10lbs

3x15 tricep extension 12.5lbs 

3x12 shoulder press 10lbs

-

3x5 side raise into front raise 7.5lbs

3x12 bench row 12.5lbs 

3x12 chest press 10lbs 

-

2 Min plank

-

5 Min Stretch 

-

*The weight is a counter balance which means less weight is ideal because your using more of your own muscle to pull yourself up as opposed to the machine helping you. 

FULL BODY

5 Min warmup

-

3 x 15 (7.5lbs)

Bulgarian squats 

Shoulder press 

V roll ups  

 -

3 x 25 

Glute bridge 

Bent over tricep curl 

Russian twist 

-

3 x 10 

Jump squats 

Side raise 

Dead bugs 

-

2 Min

Plank

Step up 

Kettle bell squats 

-

Stretch 

As always, weight and reps are my own so modify if needed. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.

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İzmir, Urla Sanat Sokağı

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Homemade Turkish Simit

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(turkish) coffee break

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just a little peace and quiet

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تختلط عليا الأزمنة. أرى صورة احسبها مر عليها سنة وفي الحقيقة مر ثلاث سنوات. يتكرر الموقف. أحاول ترتيب الأحداث في رأسي. أتوه وتدور رأسي بي. أفقد الشعور بالزمن.

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No one gets ink stains like yours just out of a desire for money.          LITTLE WOMEN (2019) DIR. GRETA GERWIG

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Jaffa - Palestine

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Austin Rutland

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Çok tatlı değiller mi? İzledikçe izleyesim geliyor:))

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