Workouts for Sculpting Every Inch of Your Body

What it trains: Quads, glutes, hamstrings; balance and hip control.

Technique (3 x 8–12/leg):

1) Stand tall, feet hip‑width. Step forward and drop your back knee toward the floor.

2) Front shin stays vertical; torso upright; weight through mid‑foot/heel.

3) Drive back up and switch legs. Breathe out as you stand.

Common mistakes: Front knee collapsing inward; over‑striding; leaning forward.

Progressions: Reverse lunge → walking lunge → deficit or dumbbell lunge.

Coaching cue: “Grip the floor with your toes and keep the ribcage stacked over the pelvis.”

Programming tip: Pair with a calf stretch or hip flexor mobility between sets.

Safety note: If knees are sensitive, use shorter steps and keep range pain‑free.

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What it trains: Chest, triceps, shoulders, core anti‑extension.

Setup: Hands just wider than shoulders, forearms vertical at the bottom, body in a straight line.

Reps (3 sets to 1–2 reps in reserve):

1) Inhale down in ~2s until chest is just above the floor.

2) Exhale and press up without flaring elbows beyond ~45°.

Scalings: Incline pushup on a bench → floor → feet‑elevated.

Quality cues: Squeeze glutes; push the floor away; keep neck neutral (eyes on the ground ahead).

Accessory idea: Superset with a rowing motion to balance pressing volume.

Safety note: Wrist discomfort? Use dumbbells/handles to keep wrists neutral.

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What it trains: Quads, glutes, core; ankle and hip mobility.

Technique (3 x 8–15):

1) Feet shoulder‑width, toes slightly out. Brace the core.

2) Sit “between” your hips; keep heels down and knees tracking over toes.

3) Stand tall, squeeze glutes; exhale at the top.

Depth guide: Aim for thighs parallel while staying balanced.

Progressions: Box squat → goblet squat → barbell front/back squat.

Common mistakes: Heels lifting, knees caving, collapsing chest.

Mobility fix: Spend 30–60s in a supported deep squat between sets.

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What it trains: Shoulders (delts), triceps, upper back, core stability.

Setup: Stand tall, ribs down, dumbbells at shoulder height, forearms vertical.

Execution (3 x 8–12):

1) Press straight up; finish with biceps by ears.

2) Lower under control for 2–3s; avoid leaning back.

Cues: “Brace first, then press.” “Knuckles to the ceiling.”

Progressions: Seated press → standing → single‑arm press → push press.

Pairing idea: Superset with a light face‑pull or band pull‑apart for shoulder balance.

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What it trains: Lats, mid‑back, rear delts; grip and trunk stability.

Setup: Hinge at the hips, back flat, support one hand on a bench.

Reps (3 x 8–12/side):

1) Row the bell toward hip, not ribs; pause for 1s up top.

2) Control the descent; keep shoulders square.

Cues: “Pocket the elbow.” “Chest proud; neck long.”

Progressions: Two‑arm dumbbell row → single‑arm → chest‑supported row for strict form.

Balance tip: Pair with pushups or presses to balance volume.

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What it trains: Glute medius, hamstrings, foot/ankle stability; balance.

Execution (3 x 6–10/leg):

1) Hold one dumbbell; soften the standing knee.

2) Hinge on the hip as the free leg reaches back; keep pelvis level.

3) Drive through the mid‑foot to stand tall.

Cues: “Laser pointer on your chest to the floor.” “Hips stay square.”

Regressions: Kickstand RDL; hold onto support while learning.

Progressions: Heavier load; slow eccentrics; eyes closed for stability challenge.

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What it trains: Full‑body conditioning; power; coordination.

How‑to (3 x 8–12):

1) Squat to hands, jump to plank.

2) Optional chest‑to‑floor.

3) Snap feet in and jump vertically with hands overhead.

Efficiency tips: Exhale on the jump; keep a steady cadence.

Variations: No‑jump burpee; step‑back burpee; burpee‑to‑target for height.

Programming: Use intervals (e.g., 30s on/30s off) for conditioning blocks.

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What it trains: Lateral core (obliques), shoulder stability, hip abductors.

Setup & reps (3 x 20–40s/side):

1) Elbow under shoulder; feet stacked or staggered.

2) Lift hips; create a straight line from head to heels.

Cues: “Drive the floor away; keep ribs down.”

Regressions: Knees bent on the floor; hand‑supported side plank.

Progressions: Star plank; top‑leg lifts; add a light dumbbell reach.

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What it trains: Anterior core endurance; scapular stability.

Hold (2–3 sets x 20–45s):

1) Forearms or hands under shoulders; body long and rigid.

2) Squeeze glutes and quads; breathe quietly through the nose.

Cues: “Ribs down, tail slightly tucked.”

Progressions: Long‑lever plank; feet‑elevated; shoulder taps.

Quality > duration: Stop when form degrades to keep it spine‑friendly.

What it trains: Glutes, hamstrings, posterior chain activation.

Reps (3 x 10–15):

1) Heels close to glutes; drive through heels to lift hips.

2) Pause 1–2s at the top without over‑arching the low back.

Cues: “Ribs down; squeeze oranges under your glutes.”

Progressions: Single‑leg bridge; band around knees; hip thrust on a bench.

Carryover: Helps prep for squats and deadlifts, and can reduce anterior‑hip tightness.