UPPER BODY

EXERCISES
1. PUSH-UPS
Traditional pushups are useful for developing
upper-body strength. They target the
triceps, pectorals, and shoulders. Pushups,
when performed correctly, are a quick and
effective strength-building exercise.
(Chertoff, 2020)

Benefits:
• Improves balance, posture, and flexibility.
• Enhances upper body strength.
• Strengthens arm strength and lower back.

2. BICEPS CURL
The biceps curl is a well-known strength
exercise that works the muscles of the upper
arm and, to a lesser extent, the lower arm.
It's an excellent exercise that uses dumbbells
and barbells for increasing strength and
definition. (Fetters, 2020)

Benefits:
• Strengthens the biceps muscles around arms.
• Promotes shoulder stability.
UPPER BODY
EXERCISES
3. DUMBBELL PRESS
The dumbbell overhead press can be
performed sitting or standing, with dumbbells
held horizontally at the shoulders or rotated
in a hammer grip. This exercise can be
incorporated into any upper body strength
workout. (Rogers, 2021)

Benefits:
• Strengthens the deltoid muscle of the shoulder.
• Increases upper and shoulder strength.
• Enhances core stability.

4. LATERAL RAISE
A lateral raise is a shoulder strength training
exercise in which you lift a pair of dumbbells
away from your body in an external rotation.
This strengthens the trapezius muscle in the
upper back and the deltoid muscle group in
the shoulders, particularly the anterior and
lateral deltoids. (Masterclass, 2022)
Benefits:
• Enhances muscle growth and core.
• Increases range of motion.
• Increases shoulder mobility.
LOWER BODY
EXERCISES
5. SQUATS
Squats are a popular strength exercise that
works the muscles of the legs, lower back,
and core. By lowering the hips from a
standing position and then standing back up,
it can help people strengthen their muscles
and burn fat. (Rowden, 2021)

Benefits:
• Strengthens muscles in the legs.
• Improves lower back flexibility.
• Strengthens knee joint and lower back.

6. BRIDGES
Bridge is an exercise that isolates and
strengthens the gluteus (buttock) muscles —
the gluteus maximus, medius, and minimus —
as well as the hamstrings, which are the main
muscles that comprise the posterior chain on
the lower body. (Sweat, 2020)

Benefits:
• Increases hip and core mobility.
• Strengthens lower back and knee joints.
• Improves postural health.
LOWER BODY
EXERCISES
7. CALF RAISES
Calf raises, also known as standing calf
raises, are bodyweight exercises that target
the lower legs muscle groups. It is performed
by standing tall with your feet hip-width
apart. (Masterclass, 2022)
Benefits:
• Builds larger calf muscles.
• Promotes ankle stability and mobility.
• Increases explosive power.

8. STEP-UPS
The step-up is a unilateral leg exercise that
can be modified to produce a challenging
workout for anyone, especially when it
comes to leg strength. It is injury-free and
provides a good cardio and strength
workout. (Velasquez, n.d)

Benefits:
• Enhances symmetry and balance.
• Increases squat and deadlift strength.
• Develops explosive leg power.
CORE BODY
EXERCISES
9. FOREARM PLANK
The forearm plank is a static core exercise
that involves both elbows and hands making
contact with the floor, similar to holding the
top of a push-up. The position works
numerous muscle groups at the same time.
(Classpass, n.d)
Benefits:
• Improves postural health.
• Increases core strength and stability.
• Builds leg and back strength.

10. BICYCLE CRUNCH

The bicycle crunch is an exercise that
strengthens the rectus abdominus (the
abdominal muscles that builds “six pack”). It
works on abdominals and obliques. (Romine,
2020)

Benefits:
• Strengthens core muscles.
• Improves endurance and posture.
• Reduces back pain and risk of injury.
CORE BODY
EXERCISES
11. RUSSIAN TWIST
The russian twist is a great abs exercise that
targets all muscles in the core. This exercises
promotes the fitness and functionality of the
core that stabilizes the spine. (Schultz, 2019)

Benefits:
• Strengthens core muscles and obliques.
• Improves balance and stability in spine.
• Trims the midsection.

12. SUPERMAN
The Superman is a back extension exercise
that tones the glutes and hamstrings while
strengthening the lower back. Because it
focuses the other side of the core, it's a good
complement to ab exercises like crunches
and leg lifts. (Sugar, 2021)
Benefits:
• Strengthens back strength to prevent injury.
• Improves posture and spine strength.
• Increases muscular endurance.


References
C. (n.d.). How to do a Forearm Plank. ClassPass. https://classpass.com/movements/forearm-plank
Chertoff, J. (2020, May 29). What Are the Benefits and Risks of Doing Daily Pushups?

Healthline. https://www.healthline.com/health/fitness-exercise/pushups-everyday
Fetters, K. C. A. (2022, February 1). 9 Exercises for the Best Upper Body Workout. Openfit.

https://www.openfit.com/best-upper-body-workout

M. (2021a, April 8). Calf Raise Guide: How to Do Calf Raises With Perfect Form. MasterClass.
https://www.masterclass.com/articles/calf-raise-guide#3-benefits-of-doing-calf-raises
M. (2021b, September 20). Lateral Raise Exercise Guide: How to Master the Lateral Raise.
MasterClass. https://www.masterclass.com/articles/lateral-raise-guide#what-is-the-lateral-raise

Rogers, P. (2021, November 8). How to Do a Dumbbell Overhead Press: Techniques, Benefits,
Variations. Verywell Fit. https://www.verywellfit.com/how-to-do-the-dumbbell-overhead-
press-3498298
Romine, S. (2020, June 23). Challenge: Can You Nail the Perfect Bicycle Crunch? Greatist.
https://greatist.com/health/bicycle-crunch

Rowden, A. (2021, March 31). What are the benefits of performing squats? MNT.
https://www.medicalnewstoday.com/articles/benefits-of-squats
S. (2020, April 17). Bridge Exercises Benefits, How To Do It Variations. SWEAT.
https://www.sweat.com/blogs/fitness/bridge-exercises

Schultz, R. (2021, November 2). The Best Way To Sculpt Your Abs If You Have Literally Zero
Time. Women’s Health. https://www.womenshealthmag.com/fitness/a26011033/russian-twist/
Sugar, J. (2021, December 18). How to Do the Superman Exercise. POPSUGAR Fitness.
https://www.popsugar.com/fitness/How-Do-Superman-Exercise-1110085
Velasquez, E. (2020, November 17). THE GREATNESS OF STEP-UPS. Prescription Fitness.
https://prescription-fitness.com/the-greatness-of-step-ups/