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Routine Workout Exercises That Benefits The Body
30
items Fitness should be accessible to everyone regardless of their financial capability. This is because of the tremendous benefits of exercise to the body, including heart health, boosting mood, increasing energy, strengthening muscles and bones, and supp...
Sections
6
Cardiovascular Exercises
Strength (Upper Body)
Strength (Lower Body)
Core
Full Body
Mobility/Agility
Cardiovascular Exercises
These exercises enhance heart health, endurance, and calorie burn, ideal for overall fitness.
To get the best from this routine exercise, jog at a steady pace, keeping your posture upright and arms swinging naturally. It engages the quads, hamstrings, calves, and core. Benefits include improved cardiovascular endurance, stress reduction, and ...
What You Need to Know About the Benefits of Jogging
This is one underrated exercise that have tremendous benefiys on our health. And it's absolutely cost effective. Walk at a fast pace with purposeful strides, swinging arms to boost intensity. It targets the legs, core, and cardiovascular system. Bris...
Brisk Walking
Swing a jump rope over your head and jump over it with both feet, maintaining a steady rhythm. It works the calves, quads, shoulders, and core. Jumping rope boosts coordination, cardiovascular fitness, and agility in a compact workout. Begin with 1-2...
Jumping Rope
This involve alternate short bursts of intense exercise (e.g., sprinting) with low-intensity recovery (e.g., walking) for 15-20 minutes. It engages the full body, including legs, core, and arms. HIIT improves metabolism, cardiovascular health, and fa...
High-Intensity Interval Training
Ride a bicycle, maintaining a steady pace on flat or varied terrain, outdoors or on a stationary bike. It targets the quads, hamstrings, glutes, and core. Cycling enhances leg strength, endurance, and heart health with low joint impact. Aim for 20-30...
Cycling
Swim laps using strokes like freestyle or breaststroke, keeping movements smooth. It works the arms, legs, core, and back. Swimming improves cardiovascular fitness, muscle endurance, and joint flexibility with minimal impact. Start with 20-minute ses...
Swimming
This is pretty straightforward. You will stand with feet together, jump while spreading legs and raising arms overhead, then return to start. They work the legs, shoulders, and core. Jumping jacks improve cardiovascular fitness, coordination, and cal...
Jumping Jacks
Strength (Upper Body)
These exercises build strength in the chest, shoulders, arms, and upper back, crucial for posture and daily tasks.
You should start in a plank position, lower your chest to just above the ground, then push back up. They target the chest, shoulders, triceps, and core. Push-ups improve upper body strength, core stability, and require no equipment. Modify on knees f...
Pushup
You do this by hanging from a bar with an overhand grip, pull your body up until your chin is above the bar, then lower back down. They target the lats, biceps, and shoulders. Pull-ups enhance upper body strength, grip, and shoulder stability. Use a ...
Pullups
Lie on a bench, lower a barbell to your chest, then press it back up until arms are extended. It targets the chest, shoulders, and triceps. The bench press builds upper body strength and muscle mass for pushing power. Use a spotter for heavy weights.
Bench Press
Bend forward with a dumbbell in one hand, pull it toward your hip, then lower it back down. Rows target the lats, rhomboids, and biceps. They improve upper back strength, posture, and pulling power. Keep your back flat to avoid injury.
Dumbbell Rows
On a bench or parallel bars, lower your body by bending elbows, then push back up. They target the triceps, shoulders, and chest. Tricep dips improve arm strength and definition, aiding pushing movements. Keep elbows pointing back to avoid strain.
Triceps Dips
Strength (Lower Body)
These exercises strengthen the legs, buttocks, and calves, essential for mobility and power.
Stand with feet shoulder-width apart, lower your body by bending knees and hips, then return to standing. Squats target the quads, hamstrings, glutes, and core. They improve lower body strength, mobility, and balance for daily activities. Keep your c...
Squats
Step forward with one leg, lower hips until both knees are at 90 degrees, then push back to start. Lunges target the quads, glutes, hamstrings, and core. They enhance leg strength, balance, and hip flexibility. Alternate legs for balanced development...
Lunges
Hinge at the hips with a barbell or dumbbells, lower the weight to the ground, then lift back up. Deadlifts work the hamstrings, glutes, lower back, and core. They build total-body strength, improve posture, and enhance functional fitness. Use proper...
Deadlifts
Lie on your back with knees bent, feet flat, lift hips to form a straight line, then lower. They target the glutes, hamstrings, and core. Glute bridges strengthen the posterior chain and reduce lower back pain. Squeeze glutes at the top for maximum b...
Glute Bridge
Step onto a sturdy bench with one foot, drive through the heel to lift your body, then step down. They target the quads, glutes, and hamstrings. Step-ups improve leg strength, balance, and unilateral stability. Add dumbbells for increased intensity.
Step-Ups
Stand on a step or flat ground, raise heels as high as possible, then lower back down. They target the calves and ankle stabilizers. Calf raises improve lower leg strength and stability, aiding running and jumping. Add weight for progression.
Calf Raises
Core
These exercises strengthen the abs, obliques, and lower back for stability and injury prevention.
Hold a plank on forearms and toes, keeping your body in a straight line from head to heels. It engages the abs, obliques, and lower back. Planks improve core strength, posture, and reduce back pain risk. Hold for 20-60 seconds with proper form.
Plank Exercise
Lie on your back, lift legs, and alternate touching elbows to opposite knees while extending the other leg. They target the abs, obliques, and hip flexors. Bicycle crunches enhance core strength, stability, and definition. Perform slowly for maximum ...
Bicycle Crunches
Sit on the floor, lean back slightly, lift feet, and rotate your torso side to side, optionally holding a weight. They target the obliques, abs, and lower back. Russian twists improve core strength and rotational power for sports and daily tasks. Kee...
Russian Twists
Lie on your side, prop up on one forearm, lift hips to form a straight line, and hold. It targets the obliques, core, and shoulders. Side planks improve lateral core strength and balance, reducing injury risk. Switch sides to work both evenly.
Side Plank
Lie on your back, lift straight legs to a 90-degree angle, then lower without touching the ground. They target the lower abs and hip flexors. Leg raises strengthen the core and improve hip mobility. Keep movements controlled to avoid back strain.
Legs raises
Full Body
These exercises engage multiple muscle groups, combining strength and cardio for efficient workouts.
From standing, drop to a squat, kick back to a plank, do a push-up, then jump up explosively. Burpees target the legs, core, and upper body. They improve endurance, strength, and coordination in a high-intensity format. Modify by stepping back for be...
Burpees
In a plank position, rapidly alternate bringing knees toward your chest in a running motion. They work the core, shoulders, and legs. Mountain climbers boost cardiovascular fitness, core strength, and agility. Keep hips low to maintain form.
Mountain Climbing
Perform a squat, then explode upward into a jump, landing softly and repeating. They target the quads, glutes, calves, and core. Squat jumps improve explosive power, leg strength, and cardiovascular fitness. Land softly to protect joints.
Squats Jumps
On all fours, crawl forward by moving opposite arms and legs, keeping hips low. They work the core, shoulders, arms, and legs. Bear crawls improve coordination, core stability, and full-body strength. Move slowly to maintain control.
Bear Crawls
From standing, bend forward, walk hands out to a plank, then walk feet toward hands. They target the core, shoulders, hamstrings, and calves. Inchworms improve flexibility, core strength, and coordination. Move slowly to maximize muscle engagement.
Inchworm
Mobility/Agility
These exercises enhance coordination, balance, and dynamic movement, crucial for athleticism.
In a slight squat, shuffle sideways by stepping one foot out and bringing the other to meet it. They target the glutes, quads, and calves. Side shuffles improve lateral agility, leg strength, and coordination. Stay low to engage muscles effectively.
Side Shuffles
Stand in front of a sturdy box, jump onto it with both feet, then step or jump down. They target the quads, glutes, and calves. Box jumps enhance explosive power, coordination, and athleticism. Land softly to protect joints.
Box Jumps