Shape Muscles

Half Burpees

Commence in a deep squat then, reach forward to place your hands on the floor. Kick your legs behind and lower your body to the ground. Quickly push your body back up and return to the starting squat position.

Barbell Bent-Over Row
Stand with your mid-foot under the bar and bend over to grab the bar. Unlock your knees while keeping your hips high then lift your chest and straighten your back. Pull the bar against your chest afterwards return the bar to the floor and breathe.

One-Arm Dumbbell Row
This exercise is great in strengthening and developing the muscles in the back, core and even the shoulders. You only need a dumbbell and a bench or box to perform this.

Deadlifting for Muscle Growth
If done properly, the deadlift is the undisputed king of back exercises. No other single back movement can stimulate the sheer number of back muscles, nor to the depth and degree, that heavy-limit deadlifts can.

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1-2 Burpees

Begin in a fighting stance then, go down on the floor to do a burpee. Return to the starting position then, throw two punches with left and right arm. This kickboxing move will workout the triceps and upper chest area.

Abs Crunch with Dumbbell

Lie on the floor with legs straight, while holding a dumbbell across your chest. Raise your torso, hold for a few seconds then, return to the starting position. Use your abs and upper body strength in lifting your torso for a better abs contraction.

Box Squat

Set up a box or a bench behind you that is close enough to sit. Do squats with the buttocks slightly touching the box as you lower down. You can use a barbell or other weights when doing the exercise for added challenge and weight.

Cable Russian Twists

Connect a cable in a pulley machine set in the middle position. Lie on a stability ball then, grab the handle with both hands, turn torso and draw cable across the other side of the body. This move will maximize core strength and stability

Rotational Declined Sit Up

Position self in a decline bench then, lower your torso down until it is parallel to the ground. Rotate torso to the right, go back to the center and raise your body before rotating to the other side. Remember to pause for one to two seconds when rotating on either side.

Kneeling Bicep Curls

Start in a tall kneeling position with dumbbells or kettlebells on each hand. Curl weights half-way then, hold position for ten seconds and perform 8 to 10 curls. This exercise will not only workout the biceps, but the tall kneeling position works the core as well.