(A) Pullup:- The pullup hits every muscle in the body and is underrated in terms of arm and abs development. It stands alone as the original biceps curl, and it is definitely one of the best things you can do for your arms-not to mention the muscles in your back.
(B) Star Plank:- This advanced variation of the plank not only creates a greater challenge for your core but also forces your chest and shoulders to pick up some of the load. It also proves you can work your chest, shoulders, and abs at the saim time.
(C) Dip:- Many people think the dip is primarily a tricep exercise- and while that’s definitely true, dips also hit your chest and shoulders just as hard. Another underrated aspect of the dip is the core strength it takes to do them properly. Dips aren’t for the faint of heart but they can be your greatest ally in getting big pecs and overall upper-body strength.
(D) Suspended Pushup:- While the pushup is undoubtedly a great move, you can definitely up the intensity by performing it on a suspension trainer. Because a suspension trainer’s handles are so unstable, the suspended pushup is perfect for developing beach muscle and improving long-term shoulder health. Up for an even bigger challenge? Try elevating your feet, and watch how fast you become a shaky mass of sore muscle.
(E) Burpee:- The No-1 favorite exercise for any trainer who wants to help their clients burn fat, the burpee has become a staple in programs for boot camps to CrossFit and everything in between. A full body explosive motion that requires better cardio then hill sprints and more coordination than nearly any exercise, there’s no doubt that a steady diet of burpees will accelerate your progress toward a leaner, shredded body.
(F) Bulgarian Split Squat:- The challenge of a single-leg squatting motion is tough enough. Add to that the stretch and activation of your rear leg’s hip flexor, and you have the making of an ultra-effective bodyweight exercise that improves strength and mobility at the same time. Use the Bulgarian split squat in place of a squat for a few weeks, and see it your regular squat numbers do not improve.
(G) Pike Pushup:- If you have reached a plateau with your standard pushup routine, it might be time to try the pick pushup. This variation directly targets the shoulders and can help improve weak areas, lending to muscle development all over.
(H) Jump Squats:- A necessary precursor to the box jump, jump squats are perfect exercises for athletes or bodybuilders looking to improve their explosive lower-body power, and for adventure-race type who want to improve their ability to clamber over obstacles and keep moving fast. Make sure to land softly as you go into your next rep, forcing your muscle to handle a workload in both the concentric and eccentric motions of the exercise.
(I) Prone Back Extention:- Sure anyone can do a reverse hyper on a machine, but the tension is most times inadequate for serious muscle development. One thing trainers would not tell you: the higher amount of tension a muscle is put under, the stronger it responds. The prone back extension certainly creates a huge, deep contraction more in line with your natural back motion, helping you forge a strong, healthy lower back.
(J) Swiss Ball Rollout:- We have already told you that more tension means more muscle. This exercise provides more tension than any other ab moves out there, all while forcing your shoulders to stabilize your body. Also, because there are multiple joints and muscle groups involved, it may lead to a release of anabolic hormones, such as testosterone, HGH, and IGF-1, which all speed up muscle development.